Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
2/8/2010 Run   Treadmill 3.0 mi 28:10 9:24
10/16/2009 Run   Easy 3.0 mi 28:30 9:30
10/30/2009 Run
race - last mi back with Ryan
 Easy 3.0 mi 28:30 9:30
3/1/2010 Run   Treadmill 3.0 mi 28:30 9:30
11/15/2009 Run
PreRace Warmup - Full course
 Easy 3.1 mi 28:45 9:17
11/21/2010 Run   Easy 3.0 mi 28:45 9:35
9/21/2009 Run   Recovery 3.0 mi 29:00 9:40
2/18/2010 Run   Treadmill 3.0 mi 29:00 9:40
4/27/2010 Run   Recovery 3.0 mi 29:00 9:40
8/14/2010 Run   Treadmill 3.0 mi 29:00 9:40
10/30/2010 Run
marsh trail
 Easy 3.0 mi 29:00 9:40
5/27/2009 Run   Easy 3.0 mi 29:15 9:45
5/11/2009 Run   Medium 3.3 mi 29:35 8:55
2/5/2009 Run   Easy 3.0 mi 30:00 10:00
3/23/2009 Bike   Easy 8.5 mi 30:00 3:32
3/25/2009 XT - Ellyptical   Default 3.0 mi 30:00 10:00
4/5/2009 Run   Recovery 3.0 mi 30:00 10:00
5/3/2010 Run   Recovery 3.0 mi 30:00 10:00
5/6/2010 Run   Easy 3.0 mi 30:00 10:00
7/30/2010 Run   Easy 3.0 mi 30:00 10:00
12/15/2010 Run
Snowy Strrets
 Easy 3.0 mi 30:00 10:00
7/25/2011 Run
civic cxenter trail
 Easy 3.0 mi 30:00 10:00
8/4/2011 Run
marsh trail
 Easy 3.0 mi 30:00 10:00
3/17/2009 Run   Tempo 3.4 mi 30:34 9:08
1/23/2009 Run   Easy 3.0 mi 31:00 10:20
2/17/2009 Run
Mentor 3 mile
 Tempo 3.2 mi 31:22 9:47
3/3/2010 Run   Easy 3.5 mi 31:55 9:08
1/13/2009 Run   Default 3.0 mi 32:00 10:40
3/10/2009 Run
Treadmill
 Recovery 3.0 mi 32:00 10:40
8/1/2011 Run
marsh trail
 Easy 3.3 mi 32:00 9:51
8/10/2009 Run   Easy 3.5 mi 32:37 9:21
11/30/2010 Run   Easy 3.5 mi 32:46 9:22
7/25/2009 Run   Easy 3.5 mi 32:48 9:21
3/23/2009 Walk   Default 2.0 mi 33:00 16:30
6/24/2009 Run   Easy 3.5 mi 33:00 9:26
12/15/2009 Run
Treadmill
 Recovery 3.0 mi 33:00 11:00
1/16/2010 Run   Easy 3.5 mi 33:00 9:26
4/3/2010 Run   Easy 3.5 mi 33:00 9:26
5/28/2009 Run   Interval 4.0 mi 33:06 8:17
8/10/2010 Run   Easy 3.5 mi 34:00 9:43
11/3/2010 Run   Easy 3.5 mi 34:00 9:43
11/5/2010 Run   Easy 3.5 mi 34:00 9:43
11/9/2010 Run   Easy 3.5 mi 34:00 9:43
5/14/2009 Run   Default 3.6 mi 34:10 9:28
5/22/2009 Run   Easy 3.5 mi 34:15 9:48
11/1/2010 Run   Easy 3.5 mi 34:30 9:52
8/1/2009 Run   Easy 3.9 mi 35:00 8:55
2/10/2009 Run   Easy 3.5 mi 35:00 10:00
3/16/2009 Walk   Default 2.0 mi 35:00 17:30
5/31/2010 Run   Tempo 4.0 mi 35:30 8:53
1/11/2010 Run
Progression Run
 Treadmill 4.0 mi 35:45 8:57
10/7/2009 Run   Easy 4.0 mi 36:30 9:08
12/3/2009 Run   Easy 4.0 mi 36:40 9:10
5/12/2010 Run   Easy 4.0 mi 36:45 9:12
1/27/2009 Run   Hill 3.5 mi 37:00 10:35
11/5/2009 Run   Easy 4.0 mi 37:00 9:15
11/12/2009 Run   Easy 4.0 mi 37:00 9:15
1/13/2010 Run
Progression Run
 Treadmill 4.0 mi 37:00 9:15
2/5/2010 Run   Easy 4.0 mi 37:00 9:15
3/5/2010 Run   Easy 4.0 mi 37:00 9:15
7/19/2009 Run
Johnnycake Jog
 Race 5.0 mi 37:09 7:26
9/12/2009 Run   Easy 4.0 mi 37:20 9:20
8/15/2009 Run   Easy 4.0 mi 37:30 9:23
1/17/2010 Run   Treadmill 4.0 mi 37:30 9:23
3/9/2010 Run   Easy 4.0 mi 37:30 9:23
4/19/2010 Run   Easy 4.0 mi 37:30 9:23
1/4/2010 Run   Treadmill 4.0 mi 37:45 9:27
5/13/2010 Run   Easy 4.0 mi 37:45 9:27
11/20/2009 Run
PostRace - Cooldown
 Easy 4.0 mi 37:50 9:28
7/12/2009 Run
Sunrise 5 Miler
 Race 5.0 mi 37:57 7:36
1/6/2009 Run   Default 3.5 mi 38:00 10:52
3/12/2009 Run
4 mile
 Tempo 4.0 mi 38:00 9:30
7/6/2009 Run   Easy 4.0 mi 38:00 9:30
7/22/2009 Run   Easy 4.0 mi 38:00 9:30
9/9/2009 Run   Easy 4.0 mi 38:00 9:30
9/23/2009 Run   Hill 4.0 mi 38:00 9:30
3/17/2010 Run   Easy 4.1 mi 38:00 9:17
4/25/2010 Run   Treadmill 4.0 mi 38:00 9:30
11/17/2010 Run   Easy 4.0 mi 38:00 9:30
4/20/2009 Run   Easy 4.0 mi 38:15 9:33
10/23/2009 Run   Easy 4.0 mi 38:20 9:35
11/25/2010 Run   Easy 4.0 mi 38:30 9:38
3/26/2010 Run   Easy 4.2 mi 38:39 9:13
9/23/2009 Run   Easy 4.0 mi 39:00 9:45
7/25/2010 Run   Easy 4.0 mi 39:00 9:45
8/17/2010 Run   Easy 4.0 mi 39:00 9:45
8/19/2010 Run   Easy 4.0 mi 39:00 9:45
11/13/2010 Run   Easy 4.0 mi 39:00 9:45
8/11/2009 Run   Easy 4.3 mi 39:09 9:09
3/16/2010 Run   Easy 4.2 mi 39:15 9:21
9/15/2009 Run   Recovery 4.0 mi 39:20 9:50
6/20/2009 Run   Medium 4.4 mi 39:27 9:00
4/13/2009 Run
garfield 4.4 miles
 Tempo 4.4 mi 39:40 9:05
8/7/2009 Run   Easy 4.1 mi 39:45 9:49
6/21/2009 Run
Dads Day - 5 Miler
 Race 5.0 mi 39:58 8:00
4/6/2009 Run
Treadmill
 Treadmill 3.5 mi 40:00 11:26
4/13/2010 Run   Easy 4.3 mi 40:00 9:25
6/4/2009 Run   Easy 4.2 mi 40:23 9:43
4/9/2009 Run   Easy 4.0 mi 40:35 10:09
6/3/2009 Run   Easy 4.3 mi 40:59 9:28
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