Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
5/11/2009 Run   Easy 6.0 mi    
5/12/2009 Run   Easy 7.0 mi 50:00 7:09
5/14/2009 Run   Easy 8.1 mi    
6/8/2009 Run   Easy 5.5 mi 38:31 7:01
6/11/2009 Run   Easy 5.5 mi 36:49 6:43
6/13/2009 Run   Easy 8.1 mi 59:20 7:18
6/16/2009 Run   Easy 9.1 mi 1:01:09 6:43
6/20/2009 Run   Easy 5.0 mi 34:10 6:54
6/22/2009 Run   Easy 4.9 mi 33:02 6:48
6/26/2009 Run   Easy 7.7 mi 53:25 6:55
6/28/2009 Run   Easy 5.0 mi 35:01 7:00
6/29/2009 Run   Easy 6.8 mi 49:27 7:17
6/30/2009 Run   Easy 8.2 mi 55:29 6:49
7/1/2009 Run   Easy 7.0 mi 48:23 6:56
7/1/2009 Run   Easy 5.0 mi 33:06 6:36
7/2/2009 Run   Long 13.4 mi 1:31:53 6:53
7/4/2009 Run   Easy 8.0 mi 58:39 7:21
7/6/2009 Run   Easy 10.5 mi 1:03:00 6:00
7/7/2009 Run   Easy 6.8 mi 49:00 7:13
7/9/2009 Run   Easy 7.1 mi 48:00 6:49
7/10/2009 Run   Easy 5.8 mi 39:00 6:43
7/11/2009 Run   Easy 8.6 mi 58:00 6:44
7/12/2009 Run   Long 14.2 mi 1:40:42 7:05
7/13/2009 Run   Easy 5.0 mi 35:00 7:00
7/14/2009 Run   Easy 7.7 mi 57:20 7:25
7/14/2009 Run   Easy 3.0 mi 21:57 7:19
7/16/2009 Run   Easy 9.5 mi 1:07:00 7:04
7/17/2009 Run   Easy 8.3 mi 1:00:00 7:14
7/19/2009 Run   Easy 9.5 mi 1:07:00 7:04
7/20/2009 Run   Tempo 9.3 mi 59:00 6:21
7/21/2009 Run   Easy 10.0 mi 1:08:00 6:47
7/22/2009 Run   Easy 9.3 mi 1:02:00 6:40
7/23/2009 Run   Easy 4.7 mi 40:00 8:28
7/24/2009 Run   Easy 8.4 mi 1:00:00 7:09
7/25/2009 Run   Easy 5.6 mi 41:00 7:23
7/26/2009 Run
Forest Hill Park
 Long 11.7 mi 1:30:38 7:45
7/27/2009 Weights       1:00:00  
7/27/2009 Run
Buttermilk
 Easy 9.1 mi 1:05:49 7:14
7/28/2009 Run
Big Loop
 Easy 9.1 mi 1:03:05 6:56
7/29/2009 Run
Riverside
 Easy 9.4 mi 1:07:56 7:16
7/30/2009 Run
Northbank
 Easy 7.9 mi 56:58 7:12
7/31/2009 Run
Monument Ave
 Easy 8.0 mi 54:18 6:48
8/1/2009 Run
Small Loop
 Easy 5.6 mi 38:32 6:53
8/2/2009 Run
Huguenot
 Long 13.0 mi 1:33:50 7:14
8/3/2009 Run
Big Loop
 Easy 8.9 mi 59:43 6:44
8/5/2009 Run   Easy 1.2 mi 8:22 7:02
8/5/2009 Weights       1:45  
8/5/2009 Run   Easy 2.3 mi 16:36 7:21
8/5/2009 Run   Easy 8.5 mi 59:00 6:55
8/6/2009 Run
Pump House
 Hill 8.8 mi 1:01:57 7:04
8/7/2009 Run
Big Loop
 Easy 10.3 mi 1:13:04 7:06
8/8/2009 Run
Monument Ave
 Long 12.0 mi 1:30:00 7:30
8/8/2009 Bike   Easy 14.0 mi 1:20:00 5:43
8/9/2009 Run   Easy 8.0 mi 1:02:09 7:45
8/10/2009 Run
Big Loop
 Easy 9.0 mi 1:07:09 7:28
8/11/2009 Run
Riverside
 Easy 9.9 mi 1:10:38 7:09
8/12/2009 Run
Pocohontas
 Fartlek 10.0 mi 1:16:10 7:38
8/13/2009 Run
Big Loop
 Easy 7.5 mi 55:01 7:19
8/15/2009 Run
Big Loop
 Easy 10.1 mi 1:11:00 7:04
8/16/2009 Run
Huguenot
 Long 13.9 mi 1:36:50 6:58
8/17/2009 Run
Big Loop
 Easy 9.8 mi 1:07:05 6:50
8/18/2009 Run
Big Loop
 Easy 8.5 mi 59:25 7:00
8/20/2009 Run
Small Loop
 Easy 5.0 mi 34:39 6:59
8/21/2009 Run   Easy 1.0 mi    
8/21/2009 Run   Race 3280.0 m 11:00 5:24
8/21/2009 Run   Easy 4.0 mi    
8/23/2009 Run
Pocohontas
 Long 9.8 mi 1:11:39 7:18
8/24/2009 Run   Easy 2.6 mi    
8/24/2009 Run
Byrd Park
 Interval 5.0 km 16:34 5:20
8/24/2009 Run   Easy 2.3 mi    
8/25/2009 Run   Easy 7.7 mi 55:11 7:09
8/26/2009 Run   Easy 1.7 mi 12:53 7:30
8/26/2009 Run
Bryan Park
 Fartlek 4.9 mi 33:01 6:42
8/27/2009 Run
Big Loop
 Easy 8.5 mi 59:00 6:58
8/27/2009 Weights       45:00  
8/28/2009 Run
Buttermilk
 Easy 7.8 mi 57:18 7:21
8/29/2009 Run   Easy 2.0 mi 15:50 7:51
8/29/2009 Run   Hill 4.0 mi    
8/29/2009 Run   Easy 1.5 mi 13:30 9:00
8/30/2009 Run
Pocohontas
 Long 10.0 mi 1:14:40 7:29
8/31/2009 Run   Easy 2.6 mi 19:42 7:40
8/31/2009 Run
Byrd Park
 Tempo 2.2 mi 12:01 5:31
8/31/2009 Run
Byrd Park
 Interval 3.0 km 9:43 5:13
8/31/2009 Run   Easy 2.4 mi 19:34 8:06
9/1/2009 Run   Easy 3.7 mi 28:44 7:43
9/2/2009 Run
Bandy Field
 Easy 1.3 mi 11:17 8:29
9/2/2009 Run
Bandy Field
 Interval 6.0 km 20:30 5:30
9/2/2009 Run
Bandy Field
 Easy 0.6 mi 5:56 9:17
9/3/2009 Run
Monument Ave
 Easy 4.2 mi 29:36 7:06
9/4/2009 Run   Easy 1.6 mi 13:13 8:22
9/4/2009 Run
VMI Relays
 Race 4.0 mi 21:51 5:28
9/4/2009 Run   Easy 2.0 mi 17:10 8:43
9/6/2009 Run
Huguenot
 Long 14.3 mi 1:41:21 7:07
9/7/2009 Run
Big Loop
 Easy 9.1 mi 1:10:03 7:41
9/8/2009 Run
Small Loop
 Easy 5.6 mi 39:14 7:02
9/9/2009 Run   Easy 1.8 mi 13:36 7:34
9/9/2009 Run   Interval 3.7 mi 21:00 5:38
9/13/2009 Run
Pocohontas
 Easy 7.0 mi 49:48 7:07
9/14/2009 Run   Easy 6.3 mi 45:05 7:08
9/15/2009 Run   Easy 7.6 mi 56:16 7:27
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