Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
8/23/2010 Run   Easy 3.0 mi    
8/24/2010 Run
Eastover; to Freedom Park and back
 Long 8.0 mi    
8/25/2010 Run
McAlpine; Sardis through 5k course and back
 Tempo 7.2 mi 54:51 7:38
8/27/2010 Run
McAlpine; Sardis to Margaret Wallace, out and back
 Easy 6.0 mi    
8/28/2010 Run
Uptown; BofA Stadium loop
 Easy 4.3 mi 34:12 7:58
8/29/2010 Run
McAlpine; Sardis to Margaret Wallace + part of 5k course
 Easy 8.5 mi 1:07:25 7:56
8/30/2010 Run
Eastover; through Independence Park and back
 Easy 5.0 mi 38:18 7:40
8/31/2010 Run
Eastover; to Freedom Park and back
 Long 8.0 mi 1:02:21 7:48
9/1/2010 Run
Eastover; through Independence Park and back
 Tempo 5.0 mi 35:54 7:11
9/3/2010 Run
McAlpine; Sardis to Margaret Wallace + part of 5k course
 Long 8.0 mi 1:05:55 8:15
9/4/2010 Run
McCullen; out and back
 Tempo 6.0 mi 44:21 7:24
9/5/2010 Run
McAlpine; Sardis to Harris + part of 5k course, on the mile mark
 Long 10.0 mi 1:17:07 7:43
9/6/2010 Run
McAlpine; Sardis through 5k course and back
 Easy 7.1 mi 54:25 7:40
9/7/2010 Run
Eastover; through Independence Park and back
 Easy 5.0 mi 38:25 7:41
9/8/2010 Run
McAlpine; Sardis through 5k course and back
 Tempo 7.1 mi 50:12 7:05
9/10/2010 Run
McAlpine; out and back
 Easy 8.0 mi 58:25 7:19
9/11/2010 Run
McMullen; out and back
 Long 12.0 mi 1:35:36 7:58
9/14/2010 Run
Freedom-Independence Park
 Easy 10.4 mi 1:16:54 7:26
9/15/2010 Run
McAlpine; out and back
 Easy 3.0 mi 23:45 7:55
9/15/2010 Run
Old Bell Hill Loop
 Tempo 7.0 mi 51:20 7:20
9/15/2010 Run
McAlpine; out and back
 Easy 3.0 mi 26:55 8:59
9/16/2010 Run
Eastover Loop short
 Easy 4.2 mi 32:45 7:49
9/17/2010 Run
McAlpine; out and back
 Easy 8.0 mi 1:05:16 8:10
9/18/2010 Run
McAlpine
 Long 14.4 mi 1:56:55 8:08
9/21/2010 Run
Freedom-Independence Park
 Easy 10.4 mi 1:18:35 7:36
9/22/2010 Run   Easy 0.5 mi 4:02 8:04
9/22/2010 Run
LP warmup/cooldown
 Easy 2.0 mi 15:27 7:44
9/22/2010 Run
LP workout loop
 Interval 6.0 mi 41:52 6:59
9/24/2010 Run
Freedom-Independence Park
 Easy 10.4 mi 1:19:48 7:43
9/25/2010 Run   Long 14.0 mi 1:50:45 7:55
9/28/2010 Run
Freedom-Independence Park
 Easy 10.4 mi 1:19:53 7:43
9/29/2010 Run   Easy 2.0 mi 17:45 8:53
9/29/2010 Run
McAlpine Fartlek/Tempo Route
 Fartlek 9.6 mi 1:11:00 7:23
9/30/2010 Run
Lake Park Loop
 Easy 5.4 mi 43:38 8:02
10/1/2010 Run   Easy 7.0 mi 54:52 7:51
10/2/2010 Run   Easy 3.0 mi 24:55 8:19
10/2/2010 Run   Easy 2.5 mi 19:35 7:50
10/2/2010 Run
Susan G. Komen 5K
 Race 3.1 mi 19:10 6:11
10/3/2010 Run   Easy 6.2 mi 47:43 7:42
10/5/2010 Run
Uptown loop with Komen course
 Easy 8.2 mi 1:00:22 7:22
10/6/2010 Run   Easy 2.5 mi 20:41 8:17
10/6/2010 Run   Tempo 8.0 mi 52:38 6:35
10/7/2010 Run   Easy 8.0 mi 59:13 7:25
10/9/2010 Run   Long 16.0 mi 2:09:44 8:07
10/12/2010 Run
Eastover; through Independence Park and back
 Easy 5.0 mi 38:19 7:40
10/13/2010 Run   Easy 2.0 mi 18:22 9:11
10/13/2010 Run   Easy 2.5 mi 20:45 8:18
10/13/2010 Run   Interval 6.0 mi 39:47 6:38
10/14/2010 Run   Easy 7.0 mi 55:02 7:52
10/16/2010 Run
McCullen; out and back
 Long 18.0 mi 2:18:16 7:41
10/19/2010 Run
Freedom-Independence Park
 Easy 10.4 mi 1:15:24 7:17
10/20/2010 Run   Easy 1.8 mi 16:20 9:20
10/20/2010 Run   Easy 2.0 mi 16:08 8:04
10/20/2010 Run
McAlpine 5K course
 Interval 3.0 mi 19:28 6:30
10/20/2010 Run
McAlpine 5K course
 Interval 3.0 mi 18:57 6:19
10/21/2010 Run   Easy 8.0 mi 57:44 7:13
10/22/2010 Run   Easy 7.0 mi 52:44 7:32
10/23/2010 Run
Eastover; through Independence Park and back
 Easy 5.0 mi 39:08 7:50
10/24/2010 Run   Long 20.0 mi 2:34:42 7:45
10/26/2010 Run   Easy 6.6 mi 52:05 7:54
10/27/2010 Run   Easy 2.0 mi    
10/27/2010 Run   Tempo 2.5 mi 17:08 6:52
10/27/2010 Run   Tempo 4.0 mi 27:34 6:54
10/28/2010 Run   Easy 7.0 mi 52:33 7:31
10/30/2010 Run   Long 14.0 mi 1:44:37 7:29
11/2/2010 Run
McMullen; out and back
 Easy 7.0 mi 51:23 7:21
11/3/2010 Run   Easy 1.0 mi    
11/3/2010 Run
McAlpine
 Tempo 10.0 mi 1:04:58 6:30
11/5/2010 Run   Easy 8.0 mi 1:00:03 7:31
11/6/2010 Run   Long 19.1 mi 2:20:05 7:21
11/9/2010 Run
Eastover 8.5
 Easy 8.5 mi 1:05:03 7:38
11/10/2010 Run   Easy 2.0 mi 16:07 8:04
11/10/2010 Run   Hill 7.0 mi 48:26 6:56
11/11/2010 Run
Eastover 8.5
 Easy 8.5 mi 1:04:55 7:37
11/12/2010 Run
Carolina Smoothies 3-miler
 Easy 3.2 mi 22:48 7:03
11/13/2010 Run   Long 20.0 mi 2:35:31 7:47
11/16/2010 Run   Easy 7.0 mi 53:44 7:41
11/17/2010 Run   Easy 2.0 mi 16:45 8:23
11/17/2010 Run   Easy 1.8 mi 14:47 8:13
11/17/2010 Run
McAlpine 5K course
 Interval 3.1 mi 20:04 6:29
11/17/2010 Run
McAlpine 5K course
 Interval 3.1 mi 20:28 6:37
11/17/2010 Run
McAlpine 5K course
 Interval 3.1 mi 19:55 6:26
11/19/2010 Run
Eastover 7-miler
 Easy 7.0 mi 50:48 7:16
11/21/2010 Run   Long 22.0 mi 2:49:17 7:42
11/24/2010 Run   Easy 6.5 mi 48:28 7:31
11/25/2010 Run   Tempo 10.2 mi 1:10:54 6:56
11/26/2010 Run   Easy 6.2 mi 46:24 7:28
11/30/2010 Run
Eastover 7-miler
 Easy 7.0 mi 51:30 7:22
12/1/2010 Run   Easy 8.4 mi 1:07:03 7:59
12/2/2010 Run   Tempo 6.0 mi 41:35 6:56
12/4/2010 Run
Eastover 7-miler
 Easy 7.0 mi 52:01 7:26
8/2/2011 Run   Easy 5.5 mi 44:44 8:06
8/3/2011 Run   Easy 9.0 mi 1:03:59 7:07
8/6/2011 Run   Long 12.1 mi 1:38:42 8:08
8/9/2011 Run   Easy 7.5 mi 57:01 7:38
8/10/2011 Run   Easy 5.6 mi 42:11 7:32
8/11/2011 Run   Tempo 5.5 mi 39:48 7:12
8/11/2011 Run   Easy 1.5 mi 12:15 8:01
8/12/2011 Run   Easy 5.1 mi 39:45 7:45
8/13/2011 Run   Long 11.9 mi 1:33:54 7:53
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