Workouts

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Date Activity Course Type Distance Duration Pace ▲   10/14/2011 Run Park City Easy 1.3 mi 9:13 7:13 7/15/2014 Run F&M track Interval 5.6 mi 40:39 7:13 12/14/2009 Run erie Easy 2.0 mi 14:25 7:13 1/5/2012 Run lancaster Easy 2.1 mi 15:09 7:13 12/6/2011 Run whoknows Easy 1.7 mi 12:16 7:13 8/18/2013 Run Chasing The Unicorn Race 26.2 mi 3:09:01 7:13 5/24/2013 Run Manheim two Easy 3.7 mi 26:20 7:13 10/7/2009 Run monrivertrail Tempo 11.5 mi 1:23:00 7:14 7/1/2014 Run lancaster & F&M warm/cool 1.8 mi 13:00 7:14 5/23/2014 Run millersville Training 13.3 mi 1:35:39 7:14 4/29/2009 Run monrivertrail Easy 6.0 mi 43:19 7:14 11/17/2009 Run monrivertrail Training 9.0 mi 1:05:00 7:14 7/10/2009 Run monrivertrail Training 6.2 mi 44:47 7:14 9/10/2010 Run Montana Easy 2.0 mi 14:31 7:14 4/9/2014 Run lancaster Easy 1.4 mi 9:54 7:14 12/30/2008 Run misc Easy 7.0 mi 50:35 7:14 7/15/2009 Run monrivertrail Training 10.0 mi 1:12:16 7:14 12/1/2009 Run monrivertrail Training 8.0 mi 57:50 7:14 10/23/2013 Run Enola low grade Training 10.6 mi 1:16:38 7:14 10/20/2009 Run monrivertrail Easy 7.3 mi 52:26 7:14 7/1/2014 Run F&M track Tempo 4.1 mi 29:22 7:14 9/29/2010 Run West Allegheny HS track Interval 5.1 mi 37:03 7:15 7/25/2013 Run lancaster Training 10.0 mi 1:12:22 7:15 2/12/2009 Run misc Training 7.0 mi 50:40 7:15 5/16/2010 Run harrisburg Training 5.9 mi 42:43 7:15 3/24/2010 Run monrivertrail Training 11.5 mi 1:23:20 7:15 10/28/2010 Run Montour Trail Training 9.0 mi 1:05:14 7:15 10/28/2011 Run longs park Training 1.0 mi 7:15 7:16 9/9/2010 Run Montana Easy 2.0 mi 14:48 7:16 5/30/2009 Run Bird Park Training 6.2 mi 45:00 7:16 8/13/2009 Run monrivertrail Training 6.2 mi 45:00 7:16 12/10/2009 Run treadmill Easy 6.2 mi 45:00 7:16 8/2/2014 Run All over Training 13.5 mi 1:37:59 7:16 10/28/2009 Run monrivertrail Training 10.0 mi 1:12:35 7:16 12/26/2011 Run lancaster Easy 1.3 mi 9:39 7:16 3/11/2009 Run   Training 11.5 mi 1:23:31 7:16 5/26/2009 Run monrivertrail Training 10.0 mi 1:12:39 7:16 12/9/2011 Run whoknows Easy 1.4 mi 9:48 7:16 3/23/2009 Run m Training 7.0 mi 50:52 7:17 8/9/2009 Run Drake's Well Marathon Race 26.2 mi 3:10:27 7:17 12/17/2011 Run lancaster Easy 1.1 mi 7:51 7:17 2/18/2009 Run   Interval 8.3 mi 1:00:00 7:17 7/7/2009 Run monrivertrail Training 5.5 mi 40:00 7:17 9/30/2014 Run F&M track Training 6.5 mi 46:59 7:17 10/21/2009 Run monrivertrail Easy 6.2 mi 45:06 7:17 7/20/2010 Run Settler's Cabin Race 3.0 mi 21:32 7:17 9/5/2013 Run Enola low grade Training 10.6 mi 1:17:07 7:17 2/9/2014 Run North Carolina medium long 13.1 mi 1:35:23 7:17 6/15/2012 Run Blossom Hill Easy 1.0 mi 7:30 7:18 3/26/2013 Run lancaster Easy 3.5 mi 25:30 7:18 10/26/2011 Run Landisville Training 3.5 mi 25:30 7:18 11/17/2011 Run Landisville Easy 1.4 mi 10:26 7:18 5/30/2014 Run lancaster & F&M Easy 4.0 mi 29:10 7:18 4/30/2013 Run F&M Tempo 5.0 mi 36:28 7:18 7/4/2009 Run mt. lebanon Training 7.0 mi 51:04 7:18 3/14/2014 Run All over Training 9.0 mi 1:05:40 7:18 10/18/2009 Run local6.2 Easy 6.2 mi 45:15 7:18 11/12/2009 Run monrivertrail Easy 6.2 mi 45:15 7:18 9/4/2009 Run monrivertrail Training 11.5 mi 1:23:56 7:18 10/15/2013 Run State College Interval 8.0 mi 58:24 7:18 6/21/2013 Run F&M Easy 1.5 mi 10:57 7:18 12/28/2013 Run Amish Training 17.0 mi 2:04:07 7:19 10/18/2014 Run Lampeter-Strasburg Training 10.0 mi 1:13:01 7:19 7/25/2014 Run lancaster & F&M Easy 5.3 mi 38:43 7:19 5/7/2013 Run F&M Interval 5.8 mi 42:00 7:19 3/9/2009 Run m Long 12.0 mi 1:27:40 7:19 9/6/2010 Run Montana Easy 4.0 mi 29:13 7:19 11/22/2011 Run Landisville Easy 1.5 mi 10:58 7:19 3/17/2010 Run monrivertrail recovery 6.2 mi 45:19 7:19 8/27/2013 Run F&M Tempo 5.0 mi 36:33 7:19 5/25/2009 Run local6 Training 6.2 mi 45:20 7:19 10/4/2009 Run peters trail other way Training 16.1 mi 1:57:44 7:19 11/9/2009 Run monrivertrail Easy 6.2 mi 45:21 7:19 5/1/2014 Run harrisburg Training 8.2 mi 1:00:00 7:20 9/6/2009 Run peters trail other way Training 12.0 mi 1:27:49 7:20 4/16/2011 Run Boston Easy 5.1 mi 37:07 7:20 11/28/2013 Run long's park Easy 3.1 mi 22:42 7:20 12/3/2013 Run F&M track Interval 4.9 mi 35:57 7:20 10/30/2009 Run monrivertrail Easy 6.2 mi 45:24 7:20 9/15/2009 Run peters trail other way Training 6.2 mi 45:24 7:20 11/26/2009 Run gutbuster Race 8.0 mi 58:36 7:20 6/3/2014 Run lancaster & F&M warm/cool 2.0 mi 14:39 7:20 1/17/2010 Run treadmill Training 16.0 mi 1:57:15 7:20 7/8/2014 Run F&M track Interval 3.6 mi 26:27 7:20 1/2/2011 Run Keystone Oaks Track Easy 4.1 mi 30:03 7:20 9/21/2009 Run jail trail Training 6.2 mi 45:27 7:20 2/8/2014 Run North Carolina Training 6.2 mi 45:27 7:20 2/25/2009 Run m Training 10.0 mi 1:13:20 7:20 6/1/2009 Run treadmill Easy 1.0 mi 7:20 7:20 10/29/2009 Run monrivertrail Training 9.0 mi 1:06:00 7:20 11/19/2009 Run treadmill Easy 2.0 mi 14:40 7:20 12/15/2009 Run treadmill Easy 1.0 mi 7:20 7:20 12/26/2009 Run treadmill Easy 2.0 mi 14:40 7:20 9/7/2010 Run Montana Easy 2.0 mi 14:40 7:20 1/19/2011 Run treadmill Easy 2.0 mi 14:40 7:20 3/21/2014 Run F&M Training 7.0 mi 51:20 7:21 12/23/2009 Run treadmill Easy 3.1 mi 22:45 7:21 5/27/2014 Run Red Rose Training 8.9 mi 1:05:19 7:21 12/4/2013 Run Peter Training 4.3 mi 31:12 7:21 11/19/2013 Run F&M track Interval 4.5 mi 33:16 7:21