Workouts

---

Date Activity ▲ Course Type Distance Duration Pace   8/10/2011 Run carrier park Easy 10.0 mi 1:12:20 7:14 8/10/2011 Run   Fartlek 11.5 mi 1:21:24 7:05 8/12/2011 Run   Easy 3.0 mi 21:00 7:00 8/13/2011 Run   Race 10.0 km 43:10 6:57 8/13/2011 Run   Easy 2.0 mi     8/14/2011 Run   Long 11.0 mi 1:20:00 7:17 8/15/2011 Run candler roads Easy 10.0 mi 1:08:00 6:48 8/16/2011 Run south ridge Fartlek 10.5 mi 1:12:00 6:52 8/17/2011 Run candler roads Easy 7.5 mi 52:00 6:56 8/18/2011 Run   Easy 9.5 mi 1:05:00 6:51 8/19/2011 Run mountain to sea Easy 10.0 mi 1:14:00 7:24 8/20/2011 Run   Tempo 8.5 mi 56:00 6:36 8/21/2011 Run mountain to sea Long 12.5 mi 1:30:00 7:12 8/22/2011 Run mountain to sea Easy 9.5 mi 1:07:00 7:04 8/23/2011 Run   Easy 10.5 mi 1:10:33 6:44 8/24/2011 Run carrier park Easy 9.0 mi 1:05:00 7:14 8/25/2011 Run mountain to sea Easy 7.3 mi 52:00 7:11 8/26/2011 Run candler roads Easy 3.5 mi 25:00 7:09 8/27/2011 Run   Race 10.0 km 45:47 7:23 8/27/2011 Run   Easy 6.0 mi     8/27/2011 Run   Race 8.0 km 26:07 5:16 8/28/2011 Run biltmore forest roads Easy 5.0 mi 35:00 7:00 8/29/2011 Run   Easy 8.5 mi 1:00:00 7:04 8/30/2011 Run   Easy 10.5 mi 1:12:00 6:52 8/31/2011 Run biltmore forest roads Easy 4.0 mi 27:50 6:58 8/31/2011 Run biltmore forest roads Fartlek 8.5 mi 55:00 6:29 9/1/2011 Run mountain to sea Easy 10.5 mi 1:12:00 6:52 9/2/2011 Run biltmore forest roads/MTS trail Easy 7.0 mi 49:23 7:04 9/3/2011 Run   Race 8.0 km 26:45 5:23 9/3/2011 Run   Easy 6.0 mi     9/4/2011 Run Ramble Commubity Easy 8.5 mi 1:00:00 7:04 9/5/2011 Run mountain to sea Easy 8.5 mi 1:01:00 7:11 9/6/2011 Run mountain to sea Easy 10.5 mi 1:12:00 6:52 9/7/2011 Run biltmore forest roads/MTS trail Easy 7.0 mi 49:00 7:00 9/8/2011 Run   Easy 4.2 mi 30:00 7:09 9/9/2011 Run   Race 7.9 mi 44:43 5:40 9/9/2011 Run   Default 3.0 mi     9/10/2011 Run   Race 6.7 mi 33:41 5:02 9/10/2011 Run   Race 3.2 mi 15:15 4:45 9/10/2011 Run   Default 3.0 mi     9/17/2011 Run   good effort 8.5 mi 56:00 6:36 9/19/2011 Run   Easy 8.3 mi 57:00 6:55 9/20/2011 Run   Easy 9.5 mi 1:04:00 6:45 9/21/2011 Run biltmore forest roads/MTS trail good effort 10.5 mi 1:08:00 6:29 9/22/2011 Run biltmore forest roads/MTS trail Easy 8.5 mi 1:00:00 7:04 9/23/2011 Run biltmore forest roads Easy 9.5 mi 1:05:00 6:51 9/24/2011 Run biltmore forest roads Easy 7.3 mi 50:00 6:54 9/25/2011 Run   Long 15.0 mi 2:25:32 9:43 9/26/2011 Run biltmore forest roads/MTS trail Easy 10.0 mi 1:09:00 6:54 9/27/2011 Run biltmore forest roads Fartlek 9.1 mi 1:00:01 6:35 9/28/2011 Run biltmore forest roads/MTS trail Easy 10.0 mi 1:08:30 6:51 9/29/2011 Run mountain to sea Easy 9.0 mi 1:04:00 7:07 9/30/2011 Run biltmore forest roads Hill 9.5 mi 1:08:30 7:13 10/1/2011 Run   Easy 6.4 mi 45:00 7:01 10/2/2011 Run   Long 21.1 mi 3:00:49 8:35 10/3/2011 Run biltmore forest roads good effort 10.0 mi 1:03:37 6:22 10/4/2011 Run mountain to sea Fartlek 9.5 mi 1:08:30 7:13 10/5/2011 Run biltmore forest roads/MTS trail Easy 9.8 mi 1:09:34 7:09 10/6/2011 Run biltmore forest roads/MTS trail Easy 11.0 mi 1:17:46 7:05 10/7/2011 Run biltmore forest roads/MTS trail Easy 7.0 mi 50:21 7:12 10/8/2011 Run   Easy 6.0 mi     10/8/2011 Run Bethel Half Marathon Race 13.2 mi 1:13:12 5:34 10/9/2011 Run biltmore forest roads/MTS trail Easy 5.3 mi 40:00 7:38 10/10/2011 Run biltmore forest roads/MTS trail Easy 10.0 mi 1:12:00 7:12 10/11/2011 Run biltmore forest roads/MTS trail Easy 10.5 mi 1:15:32 7:12 10/12/2011 Run mountain to sea Easy 9.0 mi 1:05:00 7:14 10/13/2011 Run biltmore forest roads/MTS trail Easy 10.0 mi 1:10:00 7:00 10/14/2011 Run BCGR -Shutin Fartlek 10.0 mi 1:12:00 7:12 10/14/2011 Run biltmore forest roads/BRP good effort 8.0 mi 52:00 6:30 10/15/2011 Run biltmore forest roads/MTS trail Easy 7.3 mi 50:00 6:54 10/17/2011 Run biltmore forest roads/MTS trail Long 14.0 mi 1:39:59 7:09 10/18/2011 Run biltmore forest roads/MTS trail Easy 9.5 mi 1:08:00 7:10 10/19/2011 Run mountain to sea Fartlek 9.0 mi 1:05:08 7:15 10/19/2011 Run Biltmore Park Easy 10.0 mi 1:11:43 7:10 10/20/2011 Run biltmore forest roads/MTS trail Easy 9.5 mi 1:12:00 7:35 10/21/2011 Run biltmore forest roads/MTS trail Easy 7.5 mi 52:00 6:56 10/22/2011 Run warm up and cooldown Easy 6.0 mi     10/22/2011 Run Rock the Quarry Race 4.0 mi 23:00 5:45 10/23/2011 Run   Long 14.0 mi 1:47:00 7:39 10/24/2011 Run biltmore forest roads/MTS trail Easy 5.5 mi 42:00 7:39 10/25/2011 Run biltmore forest roads/MTS trail Fartlek 10.0 mi 1:08:35 6:52 10/26/2011 Run Biltmore Park good effort 10.0 mi 1:05:46 6:35 10/27/2011 Run biltmore forest roads/MTS trail Easy 9.0 mi 1:03:00 7:00 10/28/2011 Run mountain to sea Easy 8.0 mi 58:00 7:15 10/29/2011 Run   Tempo 3.0 mi     10/29/2011 Run   Easy 5.0 mi     10/31/2011 Run biltmore forest roads/MTS trail Long 11.5 mi 1:20:00 6:58 11/1/2011 Run biltmore forest roads Easy 6.5 mi 45:00 6:56 11/2/2011 Run biltmore forest roads/MTS trail Easy 9.0 mi 1:06:00 7:20 11/3/2011 Run biltmore forest roads/MTS trail Easy 6.0 mi 42:00 7:00 11/4/2011 Run   Easy 4.0 mi 28:40 7:10 11/5/2011 Run shut-in Race 17.8 mi 2:23:18 8:04 11/5/2011 Run   Easy 2.0 mi     11/7/2011 Run   Easy 6.0 mi 45:00 7:30 11/10/2011 Run   Easy 8.5 mi 1:00:00 7:04 11/11/2011 Run   Easy 7.5 mi 55:00 7:20 11/16/2011 Run Biltmore Park Easy 10.0 mi 1:08:36 6:52 11/17/2011 Run biltmore forest roads/BRP Easy 9.5 mi 1:05:00 6:51 11/18/2011 Run biltmore forest roads/MTS trail Easy 7.0 mi 50:00 7:09 11/19/2011 Run biltmore forest roads Fartlek 7.0 mi 45:00 6:26