Workouts

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Date Activity Course Type Distance Duration Pace ▲   11/13/2010 Run Random Route Race 5.0 km 22:50 7:21 5/28/2011 Run Belmont 5K Race 3.1 mi 24:17 7:48 6/19/2010 Run Summer Breeze 5K Race 5.0 km 24:19 7:50 10/19/2011 Run MRP Interval 5.2 mi 42:00 8:05 5/3/2012 Run treadmill Tempo 2.5 mi 20:30 8:12 4/25/2012 Run treadmill Tempo 3.0 mi 25:00 8:20 3/14/2011 Run Gastonia Greenway Fartlek 4.0 mi 34:17 8:33 10/2/2010 Run Gastonia Greenway Tempo 7.0 mi 1:00:00 8:35 9/22/2012 Run Dirt Track Fartlek 3.5 mi 30:00 8:35 5/10/2012 Run treadmill Tempo 5.0 mi 43:00 8:36 3/29/2011 Run Jefferson Woods Easy 7.0 mi 1:00:45 8:41 5/5/2012 Run treadmill Tempo 3.8 mi 33:00 8:42 8/2/2012 Run treadmill Fartlek 4.6 mi 40:00 8:42 3/17/2011 Run Neighborhood 8 Tempo 8.3 mi 1:12:00 8:44 4/18/2012 Run Neighborhood Loops Medium 5.1 mi 44:44 8:47 4/1/2011 Run Jefferson Woods Easy 4.1 mi 36:00 8:47 11/3/2010 Run treadmill Easy 2.5 mi 22:00 8:48 8/5/2012 Run Pharr trail Trail 6.0 mi 53:00 8:50 4/11/2012 Run treadmill Tempo 5.2 mi 46:00 8:51 4/14/2012 Run treadmill Medium 5.2 mi 46:00 8:51 4/9/2012 Run treadmill Medium 5.3 mi 47:00 8:53 9/2/2011 Run Jefferson Woods Tempo 4.3 mi 38:14 8:53 8/24/2010 Run treadmill Easy 4.5 mi 40:00 8:54 8/17/2011 Run Jefferson Woods Easy 4.5 mi 40:00 8:54 1/24/2012 Run Gastonia Greenway Fartlek 4.5 mi 40:00 8:54 4/8/2011 Run Gastonia Greenway Medium 4.6 mi 41:12 8:56 5/19/2011 Run Jefferson Woods Tempo 7.5 mi 1:07:00 8:56 4/22/2012 Run Gastonia Greenway Easy 6.7 mi 1:00:09 8:59 5/3/2011 Run Gastonia Greenway Tempo 8.5 mi 1:16:22 9:00 5/6/2011 Run Gastonia Greenway Fartlek 5.0 mi 45:00 9:00 5/23/2011 Run Belmont 5K Easy 6.0 mi 54:00 9:00 9/15/2012 Run Dirt Track Fartlek 3.0 mi 27:00 9:00 5/28/2011 Run Random Route Easy 1.2 mi 11:05 9:01 9/9/2011 Run BRR leg 7 Race 5.6 mi 49:59 9:01 9/4/2011 Run Gastonia Greenway Easy 9.1 mi 1:21:54 9:02 12/1/2011 Run Gastonia Greenway Easy 4.2 mi 38:06 9:03 12/8/2010 Run Gastonia Greenway Fartlek 6.0 mi 54:18 9:03 4/17/2012 Run treadmill Fartlek 3.8 mi 34:00 9:04 4/21/2011 Run Gastonia Greenway Hill 5.5 mi 50:00 9:06 12/12/2011 Run treadmill Tempo 5.5 mi 50:00 9:06 4/28/2011 Run Jefferson Woods Tempo 8.1 mi 1:13:20 9:06 8/3/2011 Run treadmill Tempo 4.5 mi 41:00 9:07 5/28/2011 Run Belmont 5K Easy 1.8 mi 16:35 9:07 7/5/2011 Run Jefferson Woods Tempo 4.2 mi 38:34 9:07 2/22/2012 Run treadmill Easy 3.5 mi 32:00 9:09 10/19/2010 Run Jefferson Woods Medium 7.0 mi 1:04:07 9:10 3/27/2011 Run Jefferson Woods Medium 8.0 mi 1:13:20 9:10 10/2/2011 Run Jefferson Woods Easy 4.1 mi 37:10 9:11 8/28/2010 Run treadmill Easy 5.2 mi 48:00 9:14 2/19/2012 Run treadmill Tempo 6.5 mi 1:00:00 9:14 5/30/2011 Run South Point-Long run Long 13.3 mi 2:03:00 9:15 5/28/2011 Run Random Route Easy 1.2 mi 11:07 9:17 5/13/2012 Run Pharr trail Easy 6.5 mi 1:00:04 9:17 6/16/2010 Run Jefferson Woods Easy 7.0 mi 1:05:00 9:18 8/3/2010 Run Jefferson Woods Medium 7.0 mi 1:05:00 9:18 8/23/2011 Run Track Interval 7.0 mi 1:05:00 9:18 11/16/2011 Run Jefferson Woods Easy 4.0 mi 37:23 9:18 3/24/2011 Run Jefferson Woods Medium 8.1 mi 1:14:58 9:19 2/3/2012 Run Neighborhood Loops Easy 5.2 mi 47:59 9:19 8/18/2010 Run treadmill Easy 4.4 mi 41:00 9:20 8/11/2011 Run Jefferson Woods Tempo 7.7 mi 1:12:00 9:22 7/25/2011 Run treadmill Tempo 4.7 mi 43:58 9:22 7/6/2010 Run Jefferson Woods Easy 7.0 mi 1:05:30 9:22 2/10/2011 Run Jefferson Woods Medium 8.0 mi 1:15:00 9:23 2/24/2011 Run Jefferson Woods Medium 8.0 mi 1:15:00 9:23 6/11/2012 Run treadmill Easy 3.2 mi 30:00 9:23 6/11/2011 Run treadmill Easy 6.5 mi 1:01:00 9:24 2/15/2012 Run Neighborhood Loops Easy 5.2 mi 48:55 9:24 3/13/2011 Run Jefferson Woods Easy 5.0 mi 47:00 9:24 12/18/2010 Run MRP Medium 8.5 mi 1:20:00 9:25 2/3/2011 Run Jefferson Woods Easy 6.0 mi 56:30 9:25 11/14/2010 Run Gastonia Greenway Easy 8.0 mi 1:15:45 9:26 2/18/2012 Run treadmill Easy 3.5 mi 33:00 9:26 1/20/2011 Run Jefferson Woods Easy 5.3 mi 50:00 9:27 2/8/2011 Run Jefferson Woods Medium 7.0 mi 1:06:10 9:28 1/27/2011 Run Jefferson Woods Medium 8.0 mi 1:16:00 9:30 10/20/2011 Run Gastonia Greenway Easy 4.0 mi 38:00 9:30 2/16/2012 Run Jefferson Woods Easy 4.1 mi 38:57 9:31 9/16/2010 Run Jefferson Woods Easy 7.5 mi 1:11:20 9:31 5/26/2011 Run Jefferson Woods Easy 8.4 mi 1:20:00 9:32 5/3/2012 Run treadmill Easy 2.1 mi 20:00 9:32 5/7/2012 Run treadmill Easy 4.2 mi 40:00 9:32 11/2/2010 Run Jefferson Woods Easy 6.5 mi 1:02:00 9:33 12/30/2010 Run treadmill Easy 6.5 mi 1:02:00 9:33 10/22/2010 Run Gastonia Greenway Long 15.5 mi 2:28:00 9:33 10/11/2011 Run treadmill Hill 6.8 mi 1:05:00 9:34 1/15/2011 Run Jefferson Woods Medium 8.0 mi 1:16:30 9:34 4/19/2012 Run Neighborhood Loops Recovery 3.5 mi 33:53 9:35 8/14/2010 Run Gastonia Greenway Medium 7.2 mi 1:09:00 9:35 10/7/2010 Run Jefferson Woods Easy 7.5 mi 1:12:00 9:36 12/14/2010 Run treadmill Easy 5.0 mi 48:00 9:36 12/16/2010 Run treadmill Easy 5.0 mi 48:00 9:36 4/17/2011 Run Jefferson Woods Recovery 5.0 mi 48:00 9:36 2/9/2012 Run treadmill Medium 5.0 mi 48:00 9:36 9/3/2012 Run Pharr trail Easy 4.0 mi 38:37 9:40 10/14/2010 Run Jefferson Woods Easy 6.0 mi 58:00 9:40 7/4/2010 Run MRP and Back Long 15.5 mi 2:30:00 9:41 9/28/2010 Run Jefferson Woods Easy 6.2 mi 1:00:00 9:41 4/11/2011 Run Gastonia Greenway Recovery 4.5 mi 43:35 9:42 1/4/2011 Run treadmill Easy 3.2 mi 31:00 9:42