Workouts

Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
3/28/2007 Weights          
4/4/2007 Weights          
4/6/2007 Weights          
4/13/2007 Weights          
4/17/2007 Weights          
4/20/2007 Weights          
5/1/2007 Weights          
5/23/2007 Weights          
6/3/2007 Weights          
11/18/2007 Weights          
11/19/2007 Weights          
11/20/2007 Weights          
12/6/2007 Weights          
12/20/2008 Run   Default   0:12  
1/23/2009 Run   Default 0.1 mi 5:36 43:07
6/12/2007 Run
Rochester Summer Track & Field Series (1500 Meters)
 Race 0.9 mi 5:50 6:17
3/28/2007 Run
Treadmill Base
 Easy 1.5 mi 19:47 13:12
9/15/2007 Run
St. Paul - 2 Mile
 Easy 2.0 mi 18:28 9:04
1/21/2009 Run   Default 2.4 mi 35:20 14:44
12/13/2008 Run   Default 2.4 mi 22:13 9:07
1/21/2009 Run   Default 2.8 mi 24:42 8:46
12/4/2007 Elliptical   Default 2.9 mi 45:00 15:32
12/11/2006 Run
Treadmill Base
 Easy 3.0 mi 35:00 11:40
9/1/2007 Run
St. Paul - Out and Back - 3 Mile
 Easy 3.0 mi 25:46 8:36
9/12/2007 Run
St. Paul - Out and Back - 3 Mile
 Easy 3.0 mi 28:50 9:37
2/8/2009 Run   Default 3.1 mi 20:07 6:29
8/21/2007 Run
Victor Hill Repeats
 Hill 3.1 mi 30:00 9:37
12/7/2008 Run   Default 3.1 mi 20:56 6:43
9/19/2007 Run
Irondequoit - 3 Miler
 Easy 3.2 mi 26:51 8:30
1/17/2009 Run   Default 3.2 mi 21:11 6:43
3/14/2007 Run
Treadmill Base
 Easy 3.2 mi 38:22 12:00
2/22/2009 Run   Default 3.3 mi 21:40 6:34
1/26/2007 Run
Treadmill Base
 Easy 3.4 mi 28:21 8:21
1/24/2007 Run
Treadmill Base
 Easy 3.5 mi 34:14 9:47
4/25/2007 Run
Treadmill Base
 Easy 3.5 mi 52:20 14:58
12/15/2006 Run
Irondequoit Rogers Loop
 Easy 3.6 mi 29:46 8:14
12/14/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 31:53 8:27
12/18/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 32:16 8:33
12/21/2006 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 31:12 8:16
1/4/2007 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 29:55 7:55
1/22/2007 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 33:41 8:55
2/20/2007 Run
251-Phillips-Main St-96-251 Loop
 Tempo 3.8 mi 28:48 7:38
3/13/2007 Run
251-Phillips-Main St-96-251 Loop
 Tempo 3.8 mi 28:28 7:32
3/27/2007 Run
251-Phillips-Main St-96-251 Loop
 Easy 3.8 mi 43:46 11:35
1/18/2007 Run
Treadmill Base
 Easy 3.8 mi 35:04 9:14
2/5/2007 Run
Treadmill Base
 Easy 3.8 mi 36:00 9:29
2/13/2007 Run
Treadmill Base
 Easy 3.8 mi 35:03 9:14
2/15/2007 Run
Treadmill Base
 Easy 3.8 mi 34:56 9:12
2/16/2007 Run
Treadmill Base
 Easy 3.8 mi 36:09 9:31
2/21/2007 Run
Treadmill Base
 Easy 3.8 mi 35:20 9:18
2/28/2007 Run
Treadmill Base
 Easy 3.8 mi 34:53 9:11
3/5/2007 Run
Treadmill Base
 Easy 3.8 mi 38:47 10:13
3/8/2007 Run
Treadmill Base
 Easy 3.8 mi 34:56 9:12
1/31/2007 Run
Treadmill Base
 Easy 3.9 mi 35:19 9:04
2/2/2007 Run
Treadmill Base
 Easy 3.9 mi 37:21 9:35
1/25/2009 Run   Default 4.0 mi 26:10 6:37
4/30/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 53:00 13:19
5/3/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 48:27 12:11
5/31/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 49:30 12:27
6/5/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 46:50 11:47
1/29/2007 Run
Treadmill Base
 Easy 4.0 mi 42:18 10:35
3/20/2007 Run
Treadmill Base
 Easy 4.0 mi 38:09 9:33
6/8/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 50:00 12:30
8/25/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 38:23 9:36
8/29/2007 Run
St. Paul - 4 Mile Out and Back
 Easy 4.0 mi 37:45 9:27
4/26/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 48:22 12:04
4/27/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 48:30 12:06
4/30/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 50:34 12:37
5/2/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 48:31 12:06
5/4/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 48:35 12:07
5/9/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 53:00 13:14
5/15/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 49:27 12:20
5/22/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 49:35 12:22
5/31/2007 Run
Mendon Out and Back - 4 mile
 Easy 4.0 mi 48:15 12:02
9/26/2007 Run
Rogers Loop - 4.1 Miles
 Easy 4.1 mi 43:00 10:30
11/27/2008 Run   Default 4.2 mi 28:05 6:45
1/11/2009 Run   Default 4.4 mi 29:23 6:45
9/11/2007 Run
Irondequoit Track 1/2 mile intervals
 Interval 4.6 mi 39:41 8:40
12/24/2006 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 41:00 8:41
12/30/2006 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 40:24 8:33
1/1/2007 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 40:00 8:28
1/6/2007 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 39:50 8:26
6/12/2007 Run
St. Paul Out and Back - Short Route
 Easy 4.7 mi 57:00 12:04
11/29/2008 Run   Default 5.0 mi 34:02 6:52
3/17/2007 Run
Johnny's Running Of the Green
 Race 5.0 mi 39:44 7:57
8/22/2007 Run
St. Paul Out and Back - 5 Mile
 Tempo 5.0 mi 43:08 8:38
9/20/2007 Run
St. Paul Out and Back - 5 Mile
 Medium 5.0 mi 45:39 9:08
10/27/2008 Run   Default 5.0 mi 44:54 8:58
2/11/2009 Run   Default 5.0 mi 44:46 8:57
11/19/2008 Run   Default 5.0 mi 46:33 9:18
12/13/2008 Run   Default 5.0 mi 33:44 6:44
3/22/2007 Run
Mendon Out and back
 Easy 5.1 mi 44:48 8:45
3/26/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:02:45 12:16
3/29/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:02:34 12:14
4/2/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:02:22 12:11
4/3/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:01:06 11:57
4/5/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:04:47 12:40
4/9/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:04:17 12:34
4/11/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:02:59 12:19
4/18/2007 Run
Mendon Out and back
 Easy 5.1 mi 1:01:53 12:06
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