Workouts

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Date ▼ Activity Course Type Distance Duration Pace   11/29/2011 Run   medium 5.0 mi 46:12 9:15 11/28/2011 Run Tread Mill medium 3.0 mi 25:45 8:35 11/27/2011 Run   medium 6.0 mi 55:30 9:15 11/25/2011 Run   Easy 6.0 mi 1:00:00 10:00 11/24/2011 Run   Easy 4.0 mi 37:00 9:15 11/22/2011 Run   Long 10.0 mi 1:35:00 9:30 11/18/2011 Run 8 Miler out n back Long 8.0 mi 1:11:25 8:56 11/16/2011 Run   Easy 4.0 mi 37:00 9:15 11/15/2011 Run   medium 4.0 mi 34:17 8:35 11/14/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 11/12/2011 Run   Long 13.1 mi 2:20:00 10:42 11/10/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 11/9/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 11/8/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 11/6/2011 Run   Tempo 6.2 mi 49:17 7:57 11/3/2011 Run 4 Mile Coke Route Easy 10.0 mi 1:40:06 10:01 11/2/2011 Run Tread Mill Easy 4.0 mi 38:30 9:38 11/1/2011 Run Tread Mill Easy 4.0 mi 40:00 10:00 10/30/2011 Run Tread Mill Long 10.0 mi 1:33:30 9:21 10/28/2011 Run 4 Mile Coke Route Easy 7.0 mi 1:06:40 9:32 10/27/2011 Run Tread Mill Easy 3.0 mi 30:00 10:00 10/26/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 10/25/2011 Run Biggersville lake run Easy 6.0 mi 55:36 9:16 10/23/2011 Run 10 miler Long 10.0 mi 1:34:00 9:24 10/20/2011 Run 4 Mile Coke Route Easy 4.0 mi 38:00 9:30 10/18/2011 Run Tread Mill Easy 5.0 mi 49:05 9:49 10/16/2011 Run 10 miler Long 10.0 mi 1:19:33 7:58 10/13/2011 Run   Easy 3.0 mi 28:45 9:35 10/13/2011 Run   warmup 1.0 mi 10:39 10:39 10/12/2011 Run Tread Mill Easy 4.0 mi 36:00 9:00 10/11/2011 Run Biggersville lake run medium 5.0 mi 43:08 8:38 10/10/2011 Run None Easy 2.0 mi 22:51 11:26 10/9/2011 Run   Long 10.0 mi 1:25:57 8:36 10/6/2011 Run 4 Mile Coke Route Easy 4.0 mi 40:00 10:00 10/5/2011 Run 3.1 course Tempo 3.1 mi 26:30 8:33 10/5/2011 Run   warmup 1.0 mi 9:38 9:38 10/4/2011 Run Dodge City 4 Mile medium 4.0 mi 35:16 8:49 10/4/2011 Run   warmup 1.0 mi 10:24 10:24 10/3/2011 Run Dodge City 4 Mile Tempo 4.0 mi 33:27 8:22 9/28/2011 Run Biggersville lake run Easy 5.0 mi 46:40 9:20 9/27/2011 Run Biggersville lake run Fast (10k pace) 5.0 mi 41:53 8:23 9/25/2011 Run   Long 12.0 mi 1:51:14 9:17 9/23/2011 Run Backroads loop Easy 5.0 mi 44:10 8:50 9/21/2011 Run Tread Mill Tempo 3.0 mi 25:42 8:34 9/20/2011 Run Tread Mill Easy 5.0 mi 46:15 9:15 9/18/2011 Run Biggersville lake run Long 10.0 mi 1:29:20 8:56 9/17/2011 Run 3.1 course Easy 3.1 mi 27:10 8:46 9/16/2011 Run   Easy 4.0 mi 37:00 9:15 9/14/2011 Run   medium 4.0 mi 35:38 8:55 9/13/2011 Run Tread Mill Tempo 3.0 mi 25:42 8:34 9/11/2011 Run Biggersville lake run Long 8.0 mi 1:12:45 9:06 9/7/2011 Run Tread Mill Easy 4.0 mi 37:28 9:22 9/6/2011 Run Biggersville lake run Hill 6.1 mi 50:19 8:19 9/4/2011 Run 8 Miler out n back Long 8.0 mi 1:16:42 9:36 9/3/2011 Run Biggersville lake run Easy 5.0 mi 45:48 9:10 8/31/2011 Run Backroads loop Hill 5.0 mi 48:30 9:42 8/30/2011 Run Dodge City 4 Mile Tempo 5.0 mi 42:00 8:24 8/28/2011 Run 8 Miler out n back Long 8.0 mi 1:14:40 9:20 8/24/2011 Bike   Long 15.0 mi 1:17:30 5:10 8/21/2011 Run 10 miler Long 10.0 mi 1:27:19 8:44 8/20/2011 Bike   Long 21.5 mi 1:30:00 4:12 8/20/2011 Bike   Long 21.5 mi 1:30:00 4:12 8/18/2011 Run Tread Mill Easy 5.0 mi 46:15 9:15 8/17/2011 Bike 10 miler Easy 10.0 mi 39:25 3:57 8/16/2011 Run Biggersville lake run medium 6.0 mi 52:13 8:43 8/14/2011 Bike None Long 21.4 mi 1:30:00 4:13 8/13/2011 Run 10 miler Long 10.0 mi 1:28:49 8:53 8/12/2011 Run Tread Mill Cool Down 4.0 mi 37:00 9:15 8/10/2011 Bike 10 miler Tempo 10.0 mi 38:33 3:52 8/9/2011 Run Biggersville lake run Long 5.0 mi 45:00 9:00 8/7/2011 Run Biggersville lake run Long 8.0 mi 1:13:32 9:12 8/5/2011 Run Tread Mill Fast (10k pace) 2.0 mi 15:00 7:30 8/4/2011 Run 3.1 course Tempo 3.1 mi 26:30 8:33 8/3/2011 Run treadmill Easy 4.0 mi 35:50 8:58 8/2/2011 Run Backroads loop Long 5.0 mi 44:52 8:59 7/31/2011 Run Biggersville lake run Long 7.0 mi 1:02:36 8:57 7/29/2011 Run treadmill Easy 3.0 mi 27:20 9:07 7/28/2011 Run Tread Mill Tempo 2.0 mi 15:50 7:55 7/27/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 7/26/2011 Run treadmill medium 4.0 mi 35:50 8:58 7/24/2011 Run treadmill Long 6.0 mi 56:03 9:21 7/22/2011 Run Tread Mill Tempo 2.0 mi 16:00 8:00 7/21/2011 Run Tread Mill Easy 3.0 mi 27:42 9:14 7/20/2011 Run Dodge City 4 Mile medium 4.0 mi 36:16 9:04 7/19/2011 Run Tread Mill Easy 4.0 mi 37:00 9:15 7/17/2011 Run Biggersville lake run Long 5.0 mi 45:20 9:04 7/16/2011 Run Tread Mill medium 2.0 mi 16:35 8:18 7/14/2011 Run Tread Mill medium 2.0 mi 16:35 8:18 7/13/2011 Run Dodge City 4 Mile medium 4.0 mi 35:34 8:54 7/12/2011 Run Tread Mill Easy 3.0 mi 27:00 9:00 7/10/2011 Run treadmill Easy 4.0 mi 37:00 9:15 7/9/2011 Rest   Day Off, Rest       7/8/2011 Run Tread Mill Easy 2.0 mi     7/8/2011 Free Weights   curls       7/7/2011 Free Weights   shoulder press       7/6/2011 Run Tread Mill Easy 3.0 mi     7/5/2011 Run Tread Mill medium 3.0 mi 25:45 8:35 7/5/2011 Free Weights   None       7/4/2011 Free Weights   bench       7/2/2011 Run Destin Tempo 3.0 mi 24:45 8:15