Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
1/1/2007 Run   Long 20.7 km 1:38:00 4:45
1/6/2007 Run
10KM Rose Bowl
 Easy 10.0 km 50:00 5:00
1/8/2007 Run   Easy 9.8 km 50:00 5:07
1/11/2007 Run
10KM Rose Bowl
 Easy 10.0 km 48:00 4:48
1/16/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:20:00 5:00
1/20/2007 Run
18.3 Km Beach Route with Cadboro Bay & Grandview
 Hill 18.3 km 1:36:00 5:15
1/27/2007 Run
19 Km Beach Route with only Cadboro Bay &
 Hill 19.0 km 1:38:00 5:10
1/30/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Long 16.0 km 1:38:00 6:08
2/4/2007 Run   Long 20.5 km 1:46:00 5:11
2/7/2007 Quad work   Default   15:00  
2/9/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:16:00 4:45
2/17/2007 Run
20.5 KM Course with McNeill & Cadboro Bay
 Long 20.5 km 1:50:00 5:22
2/19/2007 Situps & pushups   Default   30:00  
2/19/2007 Quad work   Default   5:00  
2/20/2007 Aerobics   Default   45:00  
2/20/2007 Walking
9.2 KM Walk to home from work
 Default 9.2 km 1:40:00 10:53
2/21/2007 Situps & pushups   Default   15:00  
2/23/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Fartlek 16.0 km 1:22:00 5:08
2/26/2007 Aerobics   Default   40:00  
2/26/2007 Situps & pushups   Default      
2/26/2007 Run   Hill 16.0 km 1:23:00 5:12
2/28/2007 Quad work   Default   10:00  
2/28/2007 Aerobics   Default   30:00  
2/28/2007 Situps & pushups   Default   15:00  
3/2/2007 Quad work   Default   10:00  
3/2/2007 Aerobics   Default   30:00  
3/2/2007 Situps & pushups   Default   15:00  
3/3/2007 Quad work   Default   15:00  
3/3/2007 Aerobics   Default   30:00  
3/4/2007 Situps & pushups   Default   15:00  
3/4/2007 Run   Hill 15.8 km 1:18:00 4:57
3/5/2007 Aerobics   Default   25:00  
3/5/2007 Quad work   Default   10:00  
3/6/2007 Aerobics   Default   25:00  
3/6/2007 Quad work   Default   10:00  
3/6/2007 Situps & pushups   Default   15:00  
3/7/2007 Quad work   Default   10:00  
3/7/2007 Aerobics   Default   25:00  
3/7/2007 Situps & pushups   Default   15:00  
3/9/2007 Situps & pushups   Default   15:00  
3/9/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:18:00 4:53
3/16/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:22:00 5:08
3/19/2007 Run   Hill 16.0 km 1:22:00 5:08
3/31/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:22:00 5:08
4/6/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Hill 16.0 km 1:20:00 5:00
4/9/2007 Run   Hill 16.0 km 1:22:00 5:08
4/22/2007 Run   Long 15.8 km 1:21:00 5:08
4/29/2007 Run   Long 15.8 km 1:19:00 5:00
5/2/2007 Run
Cadboro Bay 10-k
 Hill 10.0 km 51:00 5:06
5/4/2007 Run
Cadboro Bay 10-k
 Hill 10.0 km 49:00 4:54
5/6/2007 Run   Long 18.4 km 1:40:00 5:27
6/3/2007 Run   Long 15.8 km 1:22:00 5:12
6/6/2007 Aerobics   Default   45:00  
6/8/2007 Aerobics   Default   40:00  
6/10/2007 Run   Long 15.8 km 1:21:00 5:08
6/11/2007 Aerobics   Default   45:00  
6/12/2007 Aerobics   Default   45:00  
6/13/2007 Aerobics   Default   40:00  
6/14/2007 Run
16 Km usual Beach with Cadboro Bay and Grandview
 Long 16.0 km 1:22:00 5:08
6/15/2007 Aerobics   Default   45:00  
6/17/2007 Run   Long 15.8 km 1:20:00 5:04
6/18/2007 Aerobics   Default   45:00  
6/19/2007 Aerobics   Default   45:00  
6/24/2007 Run   Easy 14.5 km 1:22:00 5:40
6/28/2007 Run
15 Km Beach Route with Cadboro Bay and Grandview
 Long 15.0 km 1:17:00 5:08
6/29/2007 Walking
9.2 KM Walk to home from work
 Default 9.2 km 1:40:00 10:53
7/2/2007 Run   Hill 12.0 km 1:10:00 5:50
7/7/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Easy 10.0 km 51:00 5:06
7/8/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Easy 10.0 km 50:00 5:00
7/10/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Hill 10.0 km 50:00 5:00
7/13/2007 Run
14.4 km Ripon on Cadboro Bay
 Hill 14.4 km 1:12:00 5:00
7/15/2007 Run   Long 18.4 km 1:44:00 5:40
7/18/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Easy 10.0 km 48:00 4:48
7/20/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Easy 10.0 km 50:00 5:00
7/22/2007 Run   Easy 20.4 km 1:50:00 5:24
7/26/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Easy 10.0 km 50:00 5:00
7/28/2007 Run
8 KM Gordon Head area
 Easy 8.0 km 38:00 4:45
7/29/2007 Run   Long 25.0 km 2:20:00 5:36
8/2/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Tempo 10.0 km 50:00 5:00
8/3/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Tempo 10.0 km 50:00 5:00
8/5/2007 Run   Long 25.0 km 2:19:00 5:34
8/10/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Tempo 10.0 km 48:00 4:48
8/12/2007 Run   Long 30.0 km 2:48:00 5:36
8/13/2007 Aerobics   Default   45:00  
8/16/2007 Run
Songhees 6km
 Easy 6.1 km 30:00 4:56
8/17/2007 Run
14.4 km Ripon on Cadboro Bay
 Interval 14.4 km 1:15:00 5:13
8/20/2007 Aerobics   Default   45:00  
8/20/2007 Run   Long 30.0 km 2:47:00 5:34
8/24/2007 Run
13.1 km Ripon on Cadboro Bay
 Tempo 13.1 km 1:07:00 5:07
8/25/2007 Walking
walk
 Default 1.6 km 10:00 6:15
8/25/2007 Run
UVIC Track
 Interval 6.4 km 31:58 5:00
8/28/2007 Run
20.5 KM Course with McNeill & Cadboro Bay
 Long 20.5 km 1:52:00 5:28
8/31/2007 Run
10 Km Beach Route with Sinclair and Grandview
 Hill 10.0 km 48:00 4:48
9/1/2007 Walking
UVIC Track
 Default 8.1 km 15:00 1:52
9/1/2007 Run
UVIC Track
 Interval 8.1 km 40:22 5:00
9/4/2007 Situps & pushups   Default   20:00  
9/6/2007 Situps & pushups   Default   20:00  
9/7/2007 Aerobics
9.2 KM Walk to home from work
 Default   35:00  
9/7/2007 Situps & pushups   Default   20:00  
9/7/2007 Walking
9.2 KM Walk to home from work
 Default 9.2 km 1:35:00 10:20
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