Workouts

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Date ▼ Activity Course Type Distance Duration Pace   10/1/2015 Run River Nith Easy 4.0 mi 33:48 8:25 9/27/2015 Run Shawhead Hills Easy 5.0 mi 39:50 7:58 9/26/2015 Run Random Easy 5.0 mi 40:56 8:10 9/24/2015 Run Random Hill 5.5 mi 46:36 8:29 9/22/2015 Run Crichton Easy 3.4 mi 29:35 8:49 9/17/2015 Run Cargenbridge Hill Hill 8.3 mi 1:06:51 8:02 9/16/2015 Run River Nith Easy 5.3 mi 45:08 8:31 9/10/2015 Run Dumfries Half Marathon Course Long 11.9 mi 1:36:02 8:07 9/8/2015 Run Cycle Path Easy 6.0 mi 51:28 8:33 8/26/2015 Run   Warmup 2.0 mi 17:28 8:47 8/26/2015 Run   Interval 2.0 mi 14:01 7:01 8/22/2015 Run   Warmup 1.8 mi     8/22/2015 Run Dock Park Strides 0.6 mi 4:33 7:20 8/22/2015 Run Dock Park Fast Effort 1.0 mi 6:04 6:01 8/22/2015 Run Dock Park Interval 2.6 mi 19:01 7:26 8/22/2015 Run Dock Park Easy 3.5 mi 28:50 8:15 8/19/2015 Run   Long 13.0 mi 1:41:40 7:50 8/18/2015 Run Dumfries Half Marathon Course Easy 7.0 mi 58:52 8:23 8/12/2015 Run River Nith/Dock Park Warmup 3.0 mi     8/12/2015 Run Dock Park Fast Effort 1.0 mi 6:08 6:05 8/12/2015 Run Dock Park Interval 2.7 mi 19:26 7:14 8/12/2015 Run River Nith/Dock Park Easy 3.3 mi 27:07 8:14 8/9/2015 Run Kingholm Quay/Half Marathon Course Long 12.0 mi 1:35:29 7:58 8/5/2015 Run   Warmup 5.2 mi 43:30 8:22 8/5/2015 Run Dock Park Fast Effort 1.0 mi 6:11 6:08 8/5/2015 Run Dock Park Interval 2.5 mi 19:00 7:29 8/4/2015 Run River Nith Easy 7.1 mi 1:01:24 8:38 8/2/2015 Run Kingholm Quay.Nith River 2 Mile Pickup 10.0 mi 1:19:02 7:53 7/31/2015 Run   Warmup 2.4 mi 20:57 8:44 7/31/2015 Run Cycle Path Interval 3.3 mi 24:33 7:34 7/31/2015 Run   Easy 3.4 mi 28:02 8:15 7/29/2015 Run Cycle Path Interval 0.3 mi 1:36 6:26 7/29/2015 Run Cycle Path Tempo 1.5 mi 10:02 6:47 7/29/2015 Run Cycle Path Warmup 3.0 mi 24:56 8:18 7/26/2015 Run Jimmy Horse/Cycle Path Long 11.0 mi 1:28:41 8:02 7/20/2015 Run River Nith Easy 2.2 mi 19:00 8:36 7/18/2015 Run Lochfoot Hills Long 10.0 mi 1:17:54 7:47 7/13/2015 Run Random Last mile pickup 7.0 mi 54:43 7:48 7/10/2015 Run River Nith Easy 2.0 mi 16:29 8:13 7/6/2015 Run River Nith Easy 0.8 mi 6:21 7:51 7/6/2015 Run River Nith Easy 4.2 mi 34:22 8:12 7/4/2015 Run Random Easy 7.0 mi 58:29 8:20 7/2/2015 Run Kingholm Quay.Nith River Easy 6.0 mi 48:58 8:08 6/30/2015 Run River Nith Easy 4.5 mi 36:30 8:06 6/27/2015 Run Cycle Path Easy 3.0 mi 26:07 8:41 6/23/2015 Run Dock Park Easy 1.6 mi 14:25 8:48 6/19/2015 Run Cycle Path Easy 5.0 mi 43:37 8:43 6/13/2015 Run River Nith Easy 3.5 mi 30:19 8:40 6/9/2015 Run Dock Park/Cycle Path Easy 7.2 mi 57:41 8:01 6/7/2015 Run   Long 10.0 mi 1:25:48 8:35 6/5/2015 Run   Warmup 2.4 mi 25:15 10:32 6/5/2015 Run Gilbrae-Crichton Hill 4.3 mi 35:25 8:12 6/3/2015 Run Crichton Easy/Medium 6.5 mi 50:28 7:46 6/3/2015 Run   Warmup 1.0 mi 10:03 10:03 5/28/2015 Run   Warmup 1.5 mi 14:23 9:36 5/28/2015 Run Crichton Hill 4.5 mi 36:16 8:00 5/25/2015 Run Gilbrae-Crichton Easy 7.0 mi 58:50 8:23 5/21/2015 Run Cycle Path Easy 6.7 mi 55:22 8:15 5/7/2015 Run   Warmup 2.3 mi 20:03 8:44 5/7/2015 Run Holywood Handicap 5K Race 5.0 km 20:15 6:32 5/7/2015 Run Random Easy 5.0 mi 41:29 8:15 5/5/2015 Run   Warmup 2.0 mi 17:53 8:57 5/5/2015 Run Cycle Path Interval 2.6 mi 18:28 7:06 5/5/2015 Run Cycle Path Easy 3.0 mi 24:11 8:03 4/28/2015 Run Dock Park Tempo 4.0 mi 26:47 6:42 4/28/2015 Run   Warmup 3.1 mi     4/26/2015 Run Crichton Easy 10.0 mi 1:21:52 8:11 4/23/2015 Run   Last mile pickup 7.4 mi 58:05 7:50 4/20/2015 Run   Warmup 2.0 mi 17:48 8:52 4/20/2015 Run   Interval 3.9 mi 27:32 7:10 4/20/2015 Run   Easy 3.0 mi 24:34 8:10 4/16/2015 Run   Warmup 0.7 mi 7:16 9:58 4/16/2015 Run River Nith Fast Effort 2.0 mi 12:33 6:17 4/16/2015 Run River Nith Easy 4.5 mi 35:46 7:57 4/14/2015 Run   Warmup 2.4 mi 20:50 8:41 4/14/2015 Run Cycle Path Interval 2.2 mi 15:16 6:57 4/14/2015 Run Random Easy 3.0 mi 23:40 7:52 4/10/2015 Run Random Easy 6.0 mi 50:05 8:21 4/8/2015 Run River Nith Easy 2.0 mi 16:46 8:23 3/1/2015 Run   Easy 5.5 mi 45:02 8:12 2/27/2015 Run   Easy 7.0 mi 1:02:08 8:52 2/26/2015 Run Random Easy 8.0 mi 1:06:23 8:17 2/25/2015 Run Dock Park Easy 4.8 mi 39:08 8:10 2/24/2015 Run Random Easy 8.2 mi 1:05:07 7:56 2/22/2015 Run Random Easy 8.3 mi 1:10:10 8:26 2/21/2015 Run   Easy 8.0 mi 1:07:33 8:27 2/18/2015 Run River Nith Easy 7.1 mi 56:43 7:58 2/16/2015 Run River Nith Easy 5.0 mi 40:20 8:02