Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
1/24/2020 Run
River Nith/Dock Park
 Easy 5.4 mi 50:02 9:16
1/24/2020 Run   Warmup 1.0 mi 10:56 10:50
1/23/2020 Run
Random
 Easy 4.0 mi 36:30 9:07
1/22/2020 Run
Random
 Easy 5.1 mi 48:26 9:29
1/22/2020 Run   Warmup 1.4 mi    
1/19/2020 Run
Lochfoot (Kilnford first)
 Long 16.0 mi 2:15:19 8:28
1/19/2020 Run   Warmup 0.5 mi 5:01 10:02
1/18/2020 Run
Bruno/Corsock/Random
 Easy 5.0 mi 44:43 8:56
1/18/2020 Run   Warmup 1.0 mi 10:36 10:30
1/17/2020 Run
Random
 Easy 2.6 mi 27:10 10:27
1/15/2020 Run   Warmdown 2.6 mi 26:22 10:09
1/15/2020 Run
Crichton
 Interval 1.7 mi 16:01 9:16
1/15/2020 Run   Warmup 4.0 mi 38:34 9:39
1/14/2020 Run
Random
 Recovery 2.0 mi 20:44 10:22
1/14/2020 Run
Random
 Warmup 1.0 mi 11:00 11:01
1/13/2020 Run
Random
 Recovery 5.0 mi 49:04 9:49
1/12/2020 Run
A76/Holywood/Dunscore
 Long 18.0 mi 2:38:02 8:47
1/11/2020 Run
Cargenbridge/Cycle Path
 Easy 6.3 mi 57:35 9:09
1/9/2020 Run
Dock Park/Cycle Path
 Easy 7.0 mi 1:05:47 9:24
1/9/2020 Run   Warmup 1.0 mi 10:27 10:27
1/8/2020 Run
Random
 Recovery 3.0 mi 29:11 9:44
1/8/2020 Run   Warmup 1.0 mi 11:03 11:03
1/7/2020 Run   Warmdown 1.6 mi 19:32 12:22
1/7/2020 Run
Crichton
 Interval 3.8 mi 34:25 9:05
1/7/2020 Run   Warmup 3.9 mi 36:44 9:28
1/6/2020 Run
Treadmill
 Easy 2.0 mi    
1/4/2020 Run
Random
 Easy 5.2 mi 46:25 8:56
1/4/2020 Run   Warmup 1.0 mi 10:11 10:12
1/3/2020 Run   Warmdown 3.4 mi    
1/3/2020 Run
Crichton
 Strides 0.5 mi 3:33 7:43
1/3/2020 Run   Warmup 4.2 mi 38:59 9:17
1/2/2020 Run
Random
 Easy 7.2 mi 1:01:44 8:35
1/2/2020 Run   Warmup 1.0 mi 9:44 9:45
12/31/2019 Run   Warmdown 3.4 mi 35:46 10:32
12/31/2019 Run
Crichton
 Interval 4.0 mi 35:53 9:04
12/31/2019 Run   Warmup 3.3 mi    
12/29/2019 Run
Crichton
 Long 16.2 mi 2:19:24 8:37
12/27/2019 Run
Random
 Warmdown 2.1 mi 23:20 11:07
12/27/2019 Run
Crichton
 Strides 0.4 mi 3:35 8:09
12/27/2019 Run
Crichton
 Hill Repeats 1.5 mi 14:22 9:39
12/27/2019 Run
Random
 Warmup 5.3 mi 47:36 8:59
12/24/2019 Run
Random
 Warmup 2.1 mi 23:18 11:09
12/24/2019 Run
Crichton
 Interval 4.9 mi 48:01 9:54
12/24/2019 Run
Random
 Warmup 2.7 mi 26:49 9:48
12/22/2019 Run
Dock Park/Cycle Path
 Long 16.0 mi 2:26:37 9:10
12/21/2019 Run   Warmdown 1.5 mi 16:00 10:41
12/21/2019 Run
Crichton
 Strides 0.5 mi 3:32 7:41
12/21/2019 Run
Crichton
 Hill Repeats 1.5 mi 14:36 10:04
12/21/2019 Run   Warmup 4.5 mi 40:47 9:04
12/18/2019 Run   Warmdown 1.5 mi 15:41 10:36
12/18/2019 Run
Crichton
 Interval 3.6 mi 33:03 9:14
12/18/2019 Run   Warmup 2.6 mi 23:20 8:59
12/18/2019 Run
Dock Park
 Easy 3.3 mi 31:32 9:34
12/17/2019 Run
Random
 Easy 1.6 mi 13:05 8:11
12/17/2019 Run
Dumfries - Keswick Track
 Easy 2.6 mi 21:47 8:23
12/14/2019 Run   Long 15.0 mi 2:03:15 8:13
12/13/2019 Run
Random
 Easy 6.6 mi 56:58 8:38
12/13/2019 Run   Warmup 1.0 mi 9:44 9:39
12/11/2019 Run
Craig's Hill/Crichton
 Strides 6.2 mi 50:41 8:11
12/11/2019 Run
Dock Park
 Easy 4.0 mi 38:31 9:38
12/9/2019 Run
Burns Trail - Cycle Path
 Easy 7.0 mi 1:00:26 8:39
12/9/2019 Run   Warmup 1.0 mi 10:06 10:06
12/8/2019 Run
Random
 Easy 4.5 mi 40:18 8:58
12/8/2019 Run   Warmup 1.0 mi 10:25 10:19
12/6/2019 Run
Lochfoot (Kilnford last)
 Easy 11.0 mi 1:35:12 8:39
12/6/2019 Run   Warmup 1.0 mi 10:07 10:08
12/4/2019 Run
Cargenbridge/Cycle Path
 Strides 8.2 mi 1:09:46 8:31
12/3/2019 Run
Random
 Easy 6.3 mi 53:29 8:30
12/3/2019 Run   Warmup 1.0 mi 10:12 10:12
12/1/2019 Run
Lochfoot (Kilnford first)
 Long 13.0 mi 1:48:23 8:21
12/1/2019 Run   Warmup 1.0 mi 9:31 9:31
11/30/2019 Run
Cycle Path
 Recovery 6.0 mi 57:06 9:31
11/30/2019 Run   Warmup 1.0 mi 10:22 10:22
11/29/2019 Run
Dock Park/White Sands/Crichton
 Easy 7.1 mi 59:43 8:25
11/27/2019 Run
Dock Park
 Strides 4.5 mi 36:57 8:13
11/27/2019 Run
Random
 Easy 2.8 mi 26:39 9:32
11/27/2019 Run   Warmup 1.0 mi 9:46 9:46
11/26/2019 Run
Random
 Easy 7.0 mi 59:37 8:31
11/25/2019 Run
Random
 Easy 5.2 mi 44:41 8:36
11/24/2019 Run
Lochfoot-Terregles
 Long 12.3 mi 1:42:32 8:21
11/24/2019 Run   Warmup 1.0 mi 9:43 9:44
11/21/2019 Run
Cargenbridge/Cycle Path
 Easy 8.2 mi 1:10:28 8:36
11/20/2019 Run
Dock Park
 Recovery 4.0 mi 37:20 9:21
11/20/2019 Run   Warmup 1.0 mi 10:13 10:14
11/19/2019 Run
Dock Park - White Sands
 Easy 6.3 mi 54:20 8:38
11/18/2019 Run
Random
 Easy 4.2 mi 37:12 8:52
11/17/2019 Run   Warmup 1.5 mi 12:20 8:14
11/12/2019 Run
Random
 Warmdown 1.0 mi 10:08 10:08
11/12/2019 Run
Dock Park
 Strides 1.0 mi 7:36 7:51
11/12/2019 Run
Dock Park
 Medium-Fast 3.0 mi 22:12 7:23
11/12/2019 Run   Warmup 3.4 mi    
11/11/2019 Run
Dock Park
 Recovery 4.2 mi 41:05 9:47
11/10/2019 Run
Dumfries - Keswick Track
 Interval 4.6 mi 33:56 7:27
11/10/2019 Run
Random
 Warmup 3.6 mi 32:19 8:59
11/10/2019 Run
Dumfries - Keswick Track
 Warmdown 1.0 mi    
11/8/2019 Run
Kingholm Quay Trail - Nith River
 Recovery 6.0 mi 59:02 9:50
11/7/2019 Run   Warmdown 0.2 mi 2:19 11:37
11/7/2019 Run
Dock Park/White Sands/Crichton
 2 Mile Pickup 10.0 mi 1:20:56 8:06
10/24/2019 Run
Breman Park-Track
 Strides 8.3 mi 1:07:52 8:11
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