Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
7/16/2015 Run
Sg Long Backhill Warmup/Cooldown
 Easy 1.0 km 6:14 6:11
11/18/2023 Walk   Default 0.5 km 6:20 12:12
11/28/2016 Run
hill sprint x6
 Hill 0.9 km 6:27 7:31
10/1/2017 Run
warmup
 Easy 1.0 km 6:28 6:28
6/8/2017 Run
Sg Long
 Easy 1.0 km 6:30 6:26
7/20/2015 Run
Sg Long Backhill x9
 Easy 1.0 km 6:30 6:30
3/12/2017 Run
warmup
 Easy 1.0 km 6:30 6:30
9/3/2023 Walk   Default 0.5 km 6:30 13:34
1/19/2022 Run   Default 0.6 km 6:31 11:26
4/29/2018 Run
WU
 Easy 1.0 km 6:32 6:29
10/7/2023 Walk   Default 0.6 km 6:40 11:55
12/22/2023 Walk   Default 0.4 km 6:45 16:28
6/5/2017 Run
Sg Long
 Easy 1.0 km 6:49 6:46
2/23/2017 Run
hill sprints 10s x10
 Hill 1.0 km 6:50 6:50
12/22/2017 Run
warmup
 Easy 1.0 km 6:52 6:49
6/25/2015 Run
Sg Long Back Hill 10x
 Hill 1.0 km 6:55 7:00
1/21/2022 Run   Default 0.6 km 6:56 12:36
4/13/2017 Bike
Sg Long 1x
 Easy 1.6 km 6:59 4:29
9/23/2023 Walk   Default 0.6 km 7:00 12:45
5/21/2022 Run   Default 0.4 km 7:02 18:30
10/9/2022 Run   Default 0.9 km 7:02 7:34
11/28/2021 Run   Default 1.0 km 7:02 7:03
1/1/2019 Run
WU
 Easy 1.0 km 7:03 7:00
3/11/2019 Run
EZ Run
 Easy 1.0 km 7:05 7:02
10/7/2022 Run   Default 0.9 km 7:12 7:40
2/7/2023 Run   Default 0.9 km 7:13 8:18
5/6/2012 Run
Lake Gardens
 Long 0.8 km 7:16 8:46
9/27/2012 Run
Lake Gardens
 Tempo 1.2 km 7:20 6:07
2/20/2018 Run
WU
 Easy 1.1 km 7:23 6:51
11/13/2019 Run
WU
 Easy 1.0 km 7:25 7:21
10/12/2023 Run   Default 1.0 km 7:29 7:21
4/3/2013 Run
Gym workout
 Easy 1.0 km 7:30 7:30
11/14/2022 Run   Default 1.0 km 7:30 7:31
3/27/2017 Run
Hill Sprints 11s x 10
 Hill 1.1 km 7:33 6:52
5/6/2012 Run
Lake Gardens
 Long 0.8 km 7:43 9:25
4/21/2019 Run
WU
 Easy 1.0 km 7:43 7:39
4/8/2018 Run
WU
 Easy 1.1 km 7:44 7:23
8/28/2011 Run
Lake Gardens
 Easy 0.7 km 8:00 11:26
1/21/2018 Run
warmup
 Easy 1.3 km 8:10 6:17
6/24/2013 Run
Gym workout
 Long 1.0 km 8:30 8:30
6/3/2023 Walk   Default 0.7 km 8:31 12:10
11/9/2011 Run
Lake Gardens
 Tempo 1.1 km 8:44 7:48
6/18/2015 Run
Sg Long Back Hill 7x
 Hill 1.1 km 8:46 8:03
11/11/2015 Run
Sg Long 1x
 Easy 1.6 km 8:46 5:38
6/28/2015 Run
Sg Long
 Easy 1.4 km 8:48 6:10
1/20/2019 Run
WU
 Easy 1.2 km 8:54 7:22
6/13/2012 Run
Gym workout
 Interval 1.0 km 9:00 9:00
5/6/2014 Run
Gym workout
 Tempo 1.5 km 9:00 6:00
11/14/2022 Run   Default 1.6 km 9:06 5:46
8/23/2022 Run   Default 1.6 km 9:06 5:44
6/8/2017 Run
2 x 200R
 Fartlek 1.6 km 9:14 5:47
6/7/2018 Run
WU
 Easy 1.2 km 9:14 7:46
2/14/2017 Run
SG long x1
 Easy 1.4 km 9:20 6:29
11/18/2019 Run
WU
 Easy 1.4 km 9:25 6:59
7/21/2019 Run
WU
 Easy 1.6 km 9:45 6:18
1/17/2022 Run   Default 0.9 km 9:49 11:18
7/21/2019 Run
WD
 Easy 1.4 km 9:54 7:05
1/12/2022 Run   Default 0.9 km 9:56 11:03
7/2/2015 Run
Gym workout
 Easy 1.5 km 10:00 6:35
12/12/2023 Walk   Default 0.8 km 10:00 12:31
8/23/2023 Walk   Default 0.8 km 10:00 13:10
11/19/2023 Walk   Default 0.7 km 10:00 14:06
4/11/2023 Run   Default 1.3 km 10:00 7:42
5/21/2023 Run   Default 1.3 km 10:00 7:29
1/9/2022 Run   Default 0.9 km 10:01 10:40
9/3/2020 Run   Default 0.4 km 10:02 24:28
5/21/2017 Run
warmup
 Easy 1.5 km 10:03 6:34
4/4/2022 Run   Default 1.3 km 10:03 7:59
11/21/2023 Run   Default 1.3 km 10:05 7:57
7/22/2020 Run   Default 1.4 km 10:06 7:11
5/6/2023 Run   Default 1.6 km 10:07 6:20
5/30/2022 Run   Default 0.8 km 10:07 12:30
3/28/2019 Run
EZ Run
 Easy 1.6 km 10:09 6:29
3/24/2019 Run
WU
 Easy 1.3 km 10:14 7:53
11/14/2023 Walk   Default 0.8 km 10:15 12:59
7/2/2020 Run   Default 1.4 km 10:18 7:19
6/17/2016 Run
Sg Long 1x
 Easy 1.7 km 10:20 6:12
9/16/2018 Run
WU
 Easy 1.6 km 10:30 6:32
1/2/2022 Run   Default 1.0 km 10:34 10:35
7/13/2023 Walk   Default 0.8 km 10:46 12:49
1/2/2022 Run   Default 1.0 km 10:48 10:49
7/2/2020 Run   Default 1.5 km 10:49 7:28
7/23/2023 Walk   Default 0.8 km 10:50 12:55
9/10/2019 Run
6x10s HS
 Fartlek 1.2 km 10:52 9:18
5/13/2013 Run
Gym workout
 Long 1.0 km 11:00 11:00
7/16/2017 Run
warmup
 Easy 1.7 km 11:07 6:24
12/2/2018 Run
WU
 Easy 1.6 km 11:10 6:56
12/19/2023 Walk   Default 0.9 km 11:10 12:34
1/2/2024 Run   Default 1.5 km 11:16 7:31
1/8/2024 Walk   Default 0.9 km 11:18 12:34
7/29/2018 Run
warmup
 Easy 1.5 km 11:25 7:34
9/23/2023 Walk   Default 0.9 km 11:30 12:15
9/30/2023 Run   Default 1.4 km 11:31 8:17
1/10/2022 Run   Default 1.0 km 11:34 11:41
6/13/2023 Walk   Default 0.9 km 11:40 12:42
7/1/2018 Run
warmup
 Easy 1.6 km 11:41 7:24
6/5/2023 Walk   Default 0.9 km 11:45 12:39
1/12/2012 Run
TS to Office
 Easy 0.8 km 11:49 14:47
4/22/2017 Run
ump gambang
 Easy 2.0 km 11:52 5:53
11/7/2016 Run
Hill Sprint cooldown - DB
 Easy 1.9 km 11:54 6:25
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