Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
5/17/2019 Run   Easy 4.5 mi 30:00 6:40
5/20/2019 Run   Warmup/Cooldown 1.5 mi 12:00 8:00
5/20/2019 Run   Warmup/Cooldown 1.0 mi 7:30 7:30
5/23/2019 Run   Interval 3.0 mi 20:00 6:40
5/25/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
5/25/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
5/25/2019 Run   Interval 5600.0 m 17:48 5:07
5/27/2019 Run   Warmup/Cooldown 2.0 mi 16:00 8:00
5/27/2019 Run   Warmup/Cooldown 1.8 mi 15:00 8:35
5/27/2019 Run
Lou Cox 5k (3 mile) course from Welcome Stadium in Dayton, OH
 Race 3.0 mi 15:52 5:18
6/1/2019 Run   Easy 1.2 mi 8:00 6:40
6/5/2019 Run   Hill 1.5 mi 7:00 4:40
6/5/2019 Run   Warmup/Cooldown 2.5 mi 19:00 7:36
6/5/2019 Run   Warmup/Cooldown 1.5 mi 11:30 7:40
6/7/2019 Run   Warmup/Cooldown 1.0 mi 8:30 8:30
6/7/2019 Run   Warmup/Cooldown 1.0 mi 9:00 9:00
6/7/2019 Run
Whitehouse Cherry Fest 5k
 Race 5000.0 m 16:11 5:13
6/11/2019 Run   Fartlek 3.0 mi 17:45 5:55
6/16/2019 Run   Easy 6.0 mi 45:00 7:30
6/19/2019 Run   Tempo 4.0 mi 22:13 5:34
6/19/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
6/19/2019 Run   Easy 1.0 mi 8:00 8:00
6/25/2019 Run   Interval 2.5 mi 15:00 6:00
6/27/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
6/27/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
6/27/2019 Run   Fartlek 4.0 mi 22:00 5:35
7/1/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/1/2019 Run   Tempo 2.3 mi 13:30 5:53
7/8/2019 Run   Warmup/Cooldown 1.0 mi 9:00 9:00
7/8/2019 Run   Fartlek 3.9 mi 23:00 5:54
7/8/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/11/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/11/2019 Run   Tempo 4.0 mi 23:29 5:53
7/15/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/15/2019 Run   Hill 3.1 mi 17:30 5:39
7/15/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/18/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/18/2019 Run   Interval 2400.0 m 6:40 4:29
7/18/2019 Run   Hill 0.5 mi 3:30 7:00
7/18/2019 Run   Easy 4.0 mi 30:00 7:30
7/22/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
7/22/2019 Run   Fartlek 3.8 mi 21:30 5:44
7/22/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/25/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/25/2019 Run   Interval 2700.0 m 7:24 4:25
7/25/2019 Run   Easy 3.0 mi 21:00 7:00
7/25/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
7/30/2019 Run   Warmup/Cooldown 1.3 mi 8:30 6:48
7/30/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
7/30/2019 Run   Tempo 3.0 mi 18:36 6:12
8/1/2019 Run   Warmup/Cooldown 2.0 mi 16:00 8:00
8/1/2019 Run   Warmup/Cooldown 2.0 mi 16:00 8:00
8/1/2019 Run   Hill 4800.0 m 15:30 5:12
8/4/2019 Run   Warmup/Cooldown 2.0 mi 16:00 8:00
8/4/2019 Run   Interval 2.2 mi 10:17 4:36
8/6/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
8/6/2019 Run   Tempo 7.0 mi 45:04 6:27
8/9/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
8/9/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
8/9/2019 Run
SFS Alumni Run
 Race 2.0 mi 10:29 5:15
8/15/2019 Run   Tempo 2.0 mi 11:50 5:55
8/15/2019 Run   Warmup/Cooldown 4.0 mi 28:00 7:00
8/19/2019 Run   Easy 5.0 mi 35:00 7:00
8/20/2019 Run   Warmup/Cooldown 0.5 mi 4:00 8:00
8/20/2019 Run   Warmup/Cooldown 2.0 mi 16:00 8:00
8/20/2019 Run   Warmup/Cooldown 0.5 mi 3:45 7:30
8/20/2019 Run   Interval 3000.0 m 9:54 5:19
8/20/2019 Run   Interval 2.0 mi 11:31 5:46
8/22/2019 Run   Tempo 5.0 mi 30:10 6:02
8/22/2019 Run   Interval 900.0 m 2:30 4:29
8/22/2019 Run   Warmup/Cooldown 0.5 mi 4:00 8:00
8/26/2019 Run   Warmup/Cooldown 0.5 mi 4:00 8:00
8/26/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
8/26/2019 Run   Interval 2000.0 m 4:54 3:57
8/28/2019 Run   Warmup/Cooldown 1.5 mi 12:00 8:00
8/28/2019 Run   Interval 6900.0 m 24:42 5:46
9/2/2019 Run   Interval 4800.0 m 14:00 4:42
9/2/2019 Run   Warmup/Cooldown 1.0 mi 6:30 6:30
9/2/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/4/2019 Run   Tempo 3.3 mi 19:30 6:00
9/4/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
9/4/2019 Run   Warmup/Cooldown 1.3 mi 10:00 8:00
9/9/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/9/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/9/2019 Run   Interval 4800.0 m 18:28 6:12
9/12/2019 Run   Warmup/Cooldown 1.5 mi 12:00 8:00
9/12/2019 Run   Warmup/Cooldown 1.5 mi 12:00 8:00
9/12/2019 Run   Tempo 5.0 mi 30:55 6:11
9/14/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/14/2019 Run   Tempo 3.1 mi 17:25 5:38
9/14/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/17/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/17/2019 Run   Interval 5200.0 m 17:00 5:16
9/19/2019 Run   Tempo 5.6 mi 37:10 6:39
9/23/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/23/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
9/23/2019 Run   Interval 4000.0 m 11:10 4:30
9/25/2019 Run   Interval 900.0 m 2:18 4:07
9/25/2019 Run   Tempo 3.0 mi 17:15 5:45
9/25/2019 Run   Warmup/Cooldown 1.0 mi 8:00 8:00
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