Workouts

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Date Activity Course Type Distance Duration Pace ▲   1/8/2008 Weights           1/10/2008 Weights           1/14/2008 Weights           1/17/2008 Weights           1/23/2008 Weights           3/29/2008 Bike   bike   3:00:00   11/16/2009 Weights       45:00   12/28/2011 Aqua Jog Seabury Pool Default   40:00   12/29/2011 Weights       1:00:00   12/30/2011 Weights       45:00   1/5/2012 Weights       35:00   1/10/2012 Weights           1/19/2012 Weights           1/23/2012 Weights           1/24/2012 Weights           1/24/2012 Weights           1/26/2012 Weights           2/6/2012 Aqua Jog Seabury Pool Default   30:00   2/7/2012 Aqua Jog Seabury Pool Default   30:00   2/8/2012 Weights       30:00   2/8/2012 Aqua Jog Seabury Pool Default   30:00   4/25/2008 Run Random Route Regeneration Run 8.0 mi     3/3/2009 Run Random Route Workout A 5.0 mi     3/12/2009 Run Random Route Workout A 3.0 mi     3/24/2009 Run Random Route Lunch Run 4.0 mi     7/2/2009 Bike   bike 10.0 mi     7/6/2009 Bike   bike 16.0 mi     12/1/2011 Run   Basic Run 5.0 mi     2/9/2012 Swim Seabury Pool Free Style 200.0 yd     2/15/2012 Run Around town Regeneration Run 8.0 mi     2/15/2012 Run Around town Regeneration Run 4.0 mi     2/16/2012 Run treadmill Basic Run 4.0 mi     2/16/2012 Run Around town Regeneration Run 5.0 mi     9/21/2012 Run   Medium 6.0 mi     9/21/2012 Run   Basic Run 3.0 mi     9/27/2012 Run   Basic Run 5.0 mi     12/29/2011 Bike Seabury Gym bike 7.0 mi 21:30 3:05 4/30/2008 Run Random Route Workout A 4000.0 m 11:27 4:37 4/14/2009 Run Random Route Workout A 5.0 km 15:02 4:51 4/15/2008 Run Random Route Workout A 4800.0 m 14:47 4:58 3/24/2009 Run Random Route Workout A 5.0 mi 26:14 5:15 1/21/2008 Run Random Route Workout A 3.0 mi 15:53 5:18 3/28/2009 Run Random Route Race 5.0 km 16:27 5:18 2/20/2008 Run Random Route Workout A 2.7 mi 14:31 5:18 4/4/2009 Run Random Route Race 5.0 km 16:32 5:20 5/7/2008 Run Random Route Workout A 2400.0 m 8:00 5:22 3/21/2009 Run Random Route Race 5.0 km 16:45 5:24 5/20/2008 Run Random Route Workout A 4.0 mi 21:29 5:24 12/3/2011 Run Renfro Valley Race 6.0 km 20:15 5:26 6/24/2009 Run Random Route Workout A 3.0 mi 16:40 5:34 6/7/2008 Run Random Route Race 5.0 km 17:19 5:35 2/14/2008 Run Random Route Fast Progressive 5.0 km 17:23 5:36 4/22/2008 Run Random Route Race 5.0 km 17:27 5:37 7/21/2009 Run Random Route Race 5.0 km 17:33 5:39 4/12/2008 Run Random Route Race 3.1 mi 17:32 5:40 3/6/2008 Run Random Route Workout A 3200.0 m 11:15 5:40 5/24/2008 Run Random Route Race 5.0 km 17:37 5:41 3/29/2008 Run Random Route Race 3.3 mi 18:46 5:42 12/22/2009 Run Random Route Fast Progressive 5.0 mi 28:32 5:43 7/11/2009 Run Random Route Race 8.0 km 28:32 5:45 1/31/2008 Run Random Route Workout A 5.0 mi 29:04 5:50 2/7/2008 Run Random Route Workout A 2.6 mi 15:07 5:56 1/23/2008 Run Random Route Workout A 3300.0 m 12:17 6:00 3/24/2007 Run Random Route Race 3.1 mi 18:47 6:04 1/17/2012 Run Around town Workout A 13.0 mi 1:20:00 6:10 12/10/2011 Run Around town Workout A 8.0 mi 49:18 6:10 12/2/2009 Run Random Route Fast Progressive 5.0 mi 30:55 6:11 12/17/2009 Run Random Route Steady 5.0 mi 31:05 6:13 12/7/2009 Run Random Route Treadmill 4.0 mi 24:53 6:14 12/9/2009 Run Random Route Treadmill 6.0 mi 37:20 6:14 12/8/2009 Run Random Route Treadmill 7.0 mi 43:35 6:14 12/23/2011 Run Around town Workout B 8.0 mi 50:00 6:15 11/9/2012 Run   Fast Progressive 9.0 mi 56:15 6:15 10/4/2012 Run   Fast Progressive 10.0 mi 1:03:25 6:21 5/28/2008 Run Random Route Workout A 5.0 mi 31:48 6:23 11/18/2009 Run Random Route Steady 5.0 mi 31:58 6:24 12/18/2009 Run Random Route Regeneration Run 4.0 mi 25:40 6:25 11/30/2011 Run   Workout A 13.1 mi 1:24:58 6:29 1/27/2012 Run Around town Workout A 14.0 mi 1:30:59 6:30 9/24/2012 Run   Medium 7.0 mi 45:30 6:30 10/29/2012 Run   Medium 5.0 mi 32:30 6:30 11/11/2012 Run   Long Stamina Run 11.5 mi 1:14:45 6:30 4/8/2008 Run Random Route Workout A 4.6 mi 29:57 6:31 12/8/2009 Run Random Route Treadmill 4.0 mi 26:04 6:31 1/21/2012 Run Everywhere Workout A 19.0 mi 2:04:00 6:32 12/26/2011 Run Around town and some trails Workout A 15.5 mi 1:41:10 6:32 11/28/2009 Run Random Route Race 16.0 mi 1:44:56 6:34 9/26/2012 Run   Medium 8.0 mi 52:30 6:34 10/7/2012 Run   Long Stamina Run 11.0 mi 1:13:00 6:39 4/7/2007 Run Random Route Regeneration Run 4.0 mi 26:34 6:39 1/16/2008 Run Random Route Regeneration Run 4.0 mi 26:35 6:39 11/7/2012 Run   Workout A 9.0 mi 59:50 6:39 1/7/2008 Run Random Route Regeneration Run 4.0 mi 26:36 6:39 11/23/2011 Run Around town Workout B 10.0 mi 1:06:30 6:39 12/22/2009 Run Random Route Treadmill 4.0 mi 26:40 6:40 1/4/2012 Run Cross country course/walmart loop/track Workout A 12.0 mi 1:20:00 6:40 1/24/2012 Run Berea High Loop and Track Workout B 12.0 mi 1:20:00 6:40 1/28/2008 Run Random Route Regeneration Run 8.5 mi 56:43 6:41 10/9/2012 Run   Medium 6.0 mi 40:03 6:41 4/11/2007 Run Random Route Regeneration Run 8.0 mi 53:30 6:42