Workouts

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Date Activity ▲ Course Type Distance Duration Pace   12/25/2008 Run alfords point 10 k easier Easy 10.0 km 50:11 5:02 12/26/2008 Run Bradman Easy 5.6 km 27:32 4:55 12/28/2008 Run Illawong-menai high Easy 6.0 km 28:54 4:49 12/29/2008 Run around the block Easy 6.6 km 30:55 4:44 12/30/2008 Run Illawong-menai high Tempo 6.0 km 27:29 4:35 1/2/2009 Run Illawong-menai high Easy 6.0 km 31:35 5:16 1/3/2009 Run Illawong-menai high Easy 6.0 km 29:01 4:51 1/4/2009 Run Bradman Easy 5.6 km 28:18 5:04 1/6/2009 Run Illawong-menai high Tempo 6.0 km 28:21 4:44 1/7/2009 Run Illawong-menai high Tempo 6.0 km 28:52 4:49 1/8/2009 Run Illawong-menai high Easy 6.0 km 29:51 4:59 1/11/2009 Run Bradman Tempo 5.6 km 26:14 4:42 1/12/2009 Run Illawong-menai high Easy 6.0 km 28:57 4:50 1/13/2009 Run alfords point 10 k easier Tempo 10.0 km 47:43 4:47 1/14/2009 Run Bradman Easy 5.6 km 27:38 4:57 1/16/2009 Run Illawong-menai high Easy 6.0 km 29:06 4:51 1/17/2009 Run Bradman Easy 5.6 km 26:16 4:42 1/21/2009 Run Coachwood 5 laps Easy 6.6 km 31:20 4:48 1/22/2009 Run Coachwood 5 laps Easy 6.6 km 30:57 4:44 1/23/2009 Run Coachwood 5 laps Easy 6.6 km 31:58 4:53 1/25/2009 Run Coachwood 5 laps Easy 6.6 km 33:20 5:06 1/26/2009 Run Illawong-menai high Tempo 6.0 km 27:00 4:30 1/27/2009 Run Bradman Tempo 5.6 km 26:24 4:43 1/29/2009 Run Illawong-menai high Easy 6.0 km 29:21 4:54 1/31/2009 Run Coachwood 5 laps Easy 6.6 km 32:23 4:57 2/3/2009 Run Illawong-menai high Easy 6.0 km 33:32 5:36 2/5/2009 Run Bradman Easy 5.6 km 27:26 4:54 2/6/2009 Run 4 laps of coachwood Easy 5.3 km 26:39 5:02 2/10/2009 Run Illawong-menai high Easy 6.0 km 29:32 4:56 2/12/2009 Run 4 laps of coachwood Easy 5.3 km 28:50 5:26 2/17/2009 Run 4 laps of coachwood Easy 5.3 km 27:18 5:09 2/18/2009 Run hall drive Easy 6.5 km 30:17 4:40 2/19/2009 Run Illawong-menai high Easy 6.0 km 31:50 5:19 2/20/2009 Run Illawong-menai high Easy 6.0 km 30:12 5:02 2/25/2009 Run 4 laps of coachwood Easy 5.3 km 29:11 5:30 2/27/2009 Run Illawong-menai high Tempo 6.0 km 25:52 4:19 3/5/2009 Run 4.5 laps of coachwood Easy 6.0 km 32:30 5:25 3/7/2009 Run 4.5 laps of coachwood Easy 6.0 km 31:05 5:11 3/12/2009 Run 4 laps of coachwood Easy 5.3 km 29:02 5:29 3/19/2009 Run Illawong-menai high Easy 6.0 km 30:50 5:09 3/20/2009 Run 4 laps of coachwood Easy 5.3 km 26:16 4:57 3/22/2009 Run 4 laps of coachwood Easy 5.3 km 26:12 4:57 3/30/2009 Run To Illawong and back to buy rice Easy 5.4 km 29:40 5:28 4/1/2009 Run 4 laps of coachwood Easy 5.3 km 26:58 5:05 4/2/2009 Run 4 laps of coachwood Easy 5.3 km 27:00 5:06 4/8/2009 Run hall drive Easy 6.5 km 33:58 5:14 4/10/2009 Run alfords point 10 k Medium long 10.1 km 52:05 5:11 4/12/2009 Run Culburra more accurate Easy 6.4 km 31:45 4:58 4/15/2009 Run alfords point 10 k hard 10.1 km 49:03 4:53 4/16/2009 Run 4.5 laps of coachwood Easy 6.0 km 32:42 5:27 4/20/2009 Run 4.5 laps of coachwood Easy 6.0 km 30:56 5:09 4/21/2009 Run Illawong-menai high Easy 6.0 km 30:28 5:05 4/22/2009 Run Coachwood 5 laps Medium long 6.6 km 30:59 4:44 4/23/2009 Run 4 laps of coachwood Medium long 5.3 km 25:24 4:48 4/29/2009 Run hall drive Medium long 6.5 km 30:42 4:43 4/30/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:38 4:46 5/6/2009 Run alfords point 10 k Medium long 10.1 km 51:42 5:09 5/7/2009 Run 4 laps of coachwood Easy 5.3 km 26:54 5:04 5/10/2009 Run 4 laps of coachwood Easy 5.3 km 26:09 4:56 5/19/2009 Run 4.5 laps of coachwood Easy 6.0 km 30:17 5:03 5/20/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:30 4:45 5/21/2009 Run 4.5 laps of coachwood Medium long 6.0 km 29:35 4:56 6/29/2009 Run 4.5 laps of coachwood Easy 6.0 km 30:40 5:07 6/30/2009 Run 4.5 laps of coachwood Medium long 6.0 km 29:53 4:59 7/2/2009 Run 4.5 laps of coachwood Easy 6.0 km 30:03 5:00 7/9/2009 Run 4 laps of coachwood Easy 5.3 km 27:17 5:09 7/17/2009 Run 4.5 laps of coachwood Easy 6.0 km 29:52 4:59 7/19/2009 Run 4.5 laps of coachwood Medium long 6.0 km 29:42 4:57 7/20/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:10 4:42 7/27/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:34 4:46 7/30/2009 Run 4 laps of coachwood Medium long 5.3 km 24:46 4:40 8/13/2009 Run 4 laps of coachwood Medium long 5.3 km 25:09 4:45 8/14/2009 Run 4 laps of coachwood Medium long 5.3 km 24:46 4:40 8/27/2009 Run 4 laps of coachwood Tempo 5.3 km 24:32 4:38 9/2/2009 Run 4 laps of coachwood Tempo 5.3 km 24:05 4:33 9/3/2009 Run 4 laps of coachwood Medium long 5.3 km 24:55 4:42 9/9/2009 Run 4 laps of coachwood Medium long 5.3 km 25:33 4:49 9/10/2009 Run 4 laps of coachwood Medium long 5.3 km 25:19 4:47 9/13/2009 Run Illawong-menai high Easy 6.0 km 29:05 4:51 9/14/2009 Run B and C and C Medium long 5.5 km 27:16 4:58 9/15/2009 Run Illawong-menai high hard 6.0 km 27:42 4:37 9/17/2009 Run Illawong-menai high hard 6.0 km 28:24 4:44 9/19/2009 Run hall drive Medium long 6.5 km 30:16 4:39 9/20/2009 Run Illawong-menai high hard 6.0 km 27:11 4:32 9/22/2009 Run Illawong-menai high Medium long 6.0 km 28:27 4:45 9/23/2009 Run 4 laps of coachwood Medium long 5.3 km 24:54 4:42 9/24/2009 Run 4 laps of coachwood Medium long 5.3 km 25:05 4:44 9/25/2009 Run Illawong-menai high Medium long 6.0 km 27:47 4:38 9/28/2009 Run Coachwood 5 laps Medium long 6.6 km 29:54 4:34 9/29/2009 Run alfords point 10 k easier hard 10.0 km 46:14 4:38 9/30/2009 Run 4 laps of coachwood hard 5.3 km 23:59 4:31 10/1/2009 Run 4 laps of coachwood Medium long 5.3 km 25:15 4:46 10/3/2009 Run Run to Russo's 10 k Tempo 10.1 km 46:10 4:36 10/5/2009 Run Illawong-menai high Medium long 6.0 km 27:10 4:32 10/6/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:55 4:49 10/8/2009 Run Bradman hard 5.7 km 25:20 4:30 10/19/2009 Run Illawong-menai high Easy 6.0 km 28:38 4:47 10/20/2009 Run 4.5 laps of coachwood Easy 6.0 km 29:00 4:50 10/21/2009 Run 4.5 laps of coachwood Easy 6.0 km 29:21 4:54 10/22/2009 Run 4.5 laps of coachwood Medium long 6.0 km 28:41 4:47