Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
5/21/2011 Run   Easy 4.0 mi 31:00 7:45
5/22/2011 Run   Long 16.0 mi 2:02:01 7:38
5/23/2011 Run   Easy 5.3 mi 40:00 7:38
5/24/2011 Run   track 9.5 mi 1:09:40 7:20
5/24/2011 Run   Easy 3.0 mi 21:47 7:16
5/25/2011 Run
Mills River
 Easy 11.0 mi 1:19:00 7:11
5/26/2011 Run   Easy 6.8 mi 48:00 7:07
5/27/2011 Run   Easy 5.0 mi    
5/27/2011 Run   Race 10.0 km 47:30 7:39
5/28/2011 Run   Easy 8.5 mi 1:00:00 7:04
5/29/2011 Run   Long 16.5 mi 1:55:47 7:02
5/30/2011 Run   Easy 9.3 mi 1:05:00 7:02
5/31/2011 Run   Easy 5.0 mi    
5/31/2011 Run   track 5.0 mi    
6/1/2011 Run   Easy 4.0 mi 30:00 7:30
6/1/2011 Run
Mills River
 Easy 8.8 mi 1:01:00 6:59
6/2/2011 Run   Easy 6.0 mi 43:07 7:12
6/2/2011 Run   good effort 11.0 mi 1:12:26 6:36
6/3/2011 Run   Easy 7.5 mi 58:45 7:50
6/3/2011 Run   Easy 4.0 mi 29:46 7:27
6/4/2011 Run   Tempo 9.3 mi 1:01:52 6:42
6/5/2011 Run   Long 14.5 mi 1:39:46 6:53
6/6/2011 Run   Easy 9.5 mi 1:06:23 7:00
6/6/2011 Run   Easy 4.0 mi 28:46 7:12
6/7/2011 Run   Easy 8.0 mi 58:30 7:19
6/7/2011 Run   track 2.0 mi    
6/7/2011 Run   Easy 3.0 mi 21:25 7:09
6/8/2011 Run   Easy 8.5 mi 1:02:45 7:23
6/9/2011 Run   Easy 5.8 mi 40:42 7:05
6/10/2011 Run   Race 5.0 km 15:41 5:03
6/10/2011 Run   Easy 4.0 mi    
6/11/2011 Run   Easy 4.3 mi 30:00 7:04
6/12/2011 Run   good effort 11.0 mi 1:12:22 6:35
6/14/2011 Run   Easy 8.0 mi 56:00 7:00
6/15/2011 Run   Easy 9.0 mi 1:02:02 6:54
6/16/2011 Run   Easy 5.5 mi 40:00 7:17
6/17/2011 Run   Easy 3.5 mi 24:00 6:52
6/18/2011 Run   Race 10.0 km 32:56 5:19
6/18/2011 Run   Easy 6.0 mi    
6/20/2011 Run   Easy 9.0 mi 59:58 6:40
6/21/2011 Run   Easy 6.0 mi 47:49 7:59
6/22/2011 Run   Easy 8.0 mi 1:12:00 9:00
6/23/2011 Run   good effort 8.7 mi 1:20:01 9:13
6/24/2011 Run   good effort 7.0 mi 1:05:40 9:25
6/26/2011 Run   Default 6.5 mi 52:00 8:00
6/29/2011 Run   Easy 1.0 mi 8:08 8:09
6/29/2011 Run   good effort 9.4 mi 56:58 6:03
6/30/2011 Run   Easy 10.5 mi 1:21:00 7:43
7/1/2011 Run   good effort 9.0 mi 58:00 6:27
7/2/2011 Run
mountain to sea
 Easy 9.8 mi 1:16:54 7:54
7/3/2011 Run
Mills River
 Easy 10.0 mi 1:12:00 7:12
7/4/2011 Run   Default 5.5 mi    
7/4/2011 Run   Race 3.1 mi 16:03 5:11
7/5/2011 Run
Mills River
 good effort 10.5 mi 1:08:42 6:33
7/5/2011 Run   Easy 0.6 mi 4:56 7:42
7/6/2011 Run
mountain to sea
 Easy 10.5 mi 1:24:27 8:03
7/7/2011 Run   Easy 8.5 mi 1:10:11 8:16
7/7/2011 Run   Easy 4.0 mi 27:53 6:59
7/8/2011 Run   Fartlek 8.5 mi 59:22 7:00
7/9/2011 Run   Easy 10.0 mi 1:07:25 6:45
7/10/2011 Run   Long 13.5 mi 1:40:00 7:25
7/11/2011 Run   Easy 9.5 mi 1:05:00 6:51
7/12/2011 Run   Easy 6.0 mi 48:30 8:05
7/12/2011 Run   Fartlek 7.3 mi 50:00 6:54
7/13/2011 Run   Easy 8.5 mi 1:09:00 8:08
7/14/2011 Run   Easy 8.0 mi 55:00 6:53
7/15/2011 Run   Easy 4.5 mi 30:00 6:40
7/16/2011 Run   Race 8.0 km 25:50 5:12
7/16/2011 Run   Easy 7.0 mi    
7/17/2011 Run
mountain to sea
 Easy 9.0 mi 1:06:44 7:25
7/18/2011 Run   good effort 10.0 mi 1:05:18 6:32
7/18/2011 Run   Easy 0.7 mi 5:49 8:12
7/19/2011 Run
mountain to sea
 Easy 8.0 mi 1:00:00 7:30
7/20/2011 Run   Fartlek 11.5 mi 1:17:54 6:47
7/21/2011 Run
Candler Roads(big cove)
 Easy 10.0 mi 1:10:00 7:00
7/22/2011 Run
mountain to sea
 Easy 10.5 mi 1:20:01 7:38
7/23/2011 Run   Tempo 4.0 mi 20:10 5:02
7/23/2011 Run   Easy 5.5 mi 40:01 7:17
7/24/2011 Run   Long 16.0 mi 1:58:00 7:23
7/25/2011 Run
candler roads
 Easy 9.0 mi 1:02:00 6:54
7/26/2011 Run   Easy 5.5 mi 40:00 7:17
7/26/2011 Run   track 2.0 mi    
7/27/2011 Run
mountain to sea
 Easy 10.0 mi 1:13:42 7:23
7/28/2011 Run
candler roads
 Easy 9.0 mi 1:03:00 7:00
7/29/2011 Run   Easy 4.0 mi 31:00 7:45
7/30/2011 Run   Easy 6.5 mi    
7/30/2011 Run   Race 5.0 km 16:20 5:16
7/31/2011 Run   Long 15.5 mi 1:56:30 7:31
8/1/2011 Run
mountain to sea
 Easy 5.5 mi 42:00 7:39
8/1/2011 Run
Candler Roads(big cove)
 Easy 9.5 mi 1:06:00 6:57
8/2/2011 Run
candler roads
 Easy 10.0 mi 1:09:00 6:54
8/3/2011 Run   Fartlek 11.5 mi 1:20:00 6:58
8/4/2011 Run
candler roads
 Easy 9.0 mi 1:05:00 7:14
8/4/2011 Run
mountain to sea
 Easy 6.3 mi 46:00 7:22
8/5/2011 Run
candler roads
 Easy 9.5 mi 1:07:00 7:04
8/6/2011 Run
Sleepy Gap
 Hill 11.0 mi 1:22:00 7:28
8/7/2011 Run   Long 13.0 mi 1:35:00 7:19
8/8/2011 Run
candler roads
 Easy 9.0 mi 1:07:00 7:27
8/9/2011 Run
candler roads
 Easy 10.5 mi 1:12:18 6:54
8/9/2011 Run
mountain to sea
 Easy 5.5 mi 40:11 7:19
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