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Workouts

Summary

Date	Activity ▲	Course	Type	Distance	Duration	Pace
8/13/2008	Run	Random Route	Interval	4800.0 m	15:02	5:03
8/14/2008	Run	Random Route	Easy	6.9 mi	51:04	7:26
8/15/2008	Run	Random Route	Easy	6.8 mi	50:56	7:30
8/16/2008	Run	Random Route	Easy	3.5 mi	24:30	7:00
8/16/2008	Run	Random Route	Fartlek	4.8 mi
8/17/2008	Run	Random Route	Long	13.2 mi	1:32:32	7:00
8/17/2008	Run	Random Route	Interval	0.5 mi	2:30	5:00
8/18/2008	Run	Random Route	Easy	7.6 mi	55:05	7:15
8/19/2008	Run	Random Route	Easy	6.0 mi	43:00	7:10
8/20/2008	Run	Random Route	Easy	4.1 mi	28:32	6:56
8/20/2008	Run	Random Route	Easy	5.1 mi	35:05	6:55
8/21/2008	Run	Random Route	Easy	2.8 mi	19:00	6:55
8/21/2008	Run	Random Route	Easy	2.0 mi	14:00	7:00
8/21/2008	Run	Random Route	Threshold	3.4 mi	19:58	5:54
8/22/2008	Run	Random Route	Easy	4.0 mi	28:41	7:10
8/23/2008	Run	Random Route	Easy	2.1 mi	15:00	7:01
8/24/2008	Run	Random Route	Long	11.8 mi	1:24:04	7:10
8/25/2008	Run	Random Route	Easy	8.0 mi	56:52	7:07
8/26/2008	Run	Random Route	Easy	8.1 mi	57:29	7:06
8/27/2008	Run	4 Major intersections Extended or: To the edge of Buffalo and back	Dave Martin	6.3 mi	40:36	6:30
8/27/2008	Run	Random Route	Easy	1.9 mi	13:15	7:01
8/28/2008	Run	Random Route	Easy	8.8 mi	1:01:24	7:00
8/29/2008	Run	Random Route	Interval	9310.0 m	35:11	6:05
8/29/2008	Run	Random Route	Easy	3.0 mi	21:15	7:00
8/30/2008	Run	Random Route	Easy	8.2 mi	56:07	6:53
8/31/2008	Run	Random Route	Long	14.0 mi	1:38:42	7:03
9/1/2008	Run	Random Route	Easy	8.0 mi	56:30	7:04
9/2/2008	Run	Random Route	Sandbag/Penguin	3600.0 m	18:00	8:03
9/2/2008	Run	Random Route	Easy	2.1 mi	14:30	7:05
9/2/2008	Run	Random Route	VO2	6000.0 m	20:11	5:25
9/3/2008	Run	Random Route	Easy	8.0 mi	57:48	7:14
9/4/2008	Run	Random Route	Easy	2.4 mi	16:36	6:59
9/4/2008	Run	Random Route	Threshold	9600.0 m	35:04	5:53
9/5/2008	Run	Random Route	Easy	8.2 mi	56:53	6:59
9/6/2008	Run	Random Route	Easy	8.0 mi	56:07	7:01
9/7/2008	Run	Random Route	Long	13.0 mi	1:33:00	7:10
9/8/2008	Run	Random Route	Easy	8.3 mi	57:46	7:00
9/9/2008	Run	Random Route	Easy	8.2 mi	58:17	7:10
9/10/2008	Run	Random Route	Easy	8.2 mi	59:25	7:15
9/11/2008	Run	Random Route	Easy	2.2 mi	15:00	6:59
9/11/2008	Run	Random Route	VO2	9200.0 m	34:12	5:59
9/12/2008	Run	Random Route	Easy	5.1 mi	36:00	7:04
9/12/2008	Run	Random Route	Interval	4800.0 m	14:27	4:51
9/13/2008	Run	Random Route	Easy	8.0 mi	56:13	7:02
9/14/2008	Run	Random Route	Long	12.2 mi	1:25:12	7:00
9/15/2008	Run	Random Route	Easy	8.1 mi	56:16	7:00
9/16/2008	Run	Random Route	Easy	8.2 mi	57:37	7:02
9/17/2008	Run	Random Route	Sandbag/Penguin	1.5 mi	12:00	8:00
9/17/2008	Run	Random Route	VO2	7200.0 m	24:23	5:28
9/17/2008	Run	Random Route	Easy	1.2 mi	8:00	6:58
9/17/2008	Run	Random Route	Easy	2.7 mi	18:58	7:00
9/18/2008	Run	Random Route	Easy	5.0 mi	35:00	7:00
9/18/2008	Run	Random Route	Interval	4800.0 m	14:52	5:00
9/19/2008	Run	Random Route	Easy	8.0 mi	56:00	7:00
9/20/2008	Run	Random Route	Easy	8.4 mi	58:32	7:00
9/21/2008	Run	Random Route	Long	13.0 mi	1:29:56	6:56
9/22/2008	Run	Random Route	Easy	2.0 mi	13:00	6:30
9/22/2008	Run	Random Route	VO2	7090.0 m	22:40	5:09
9/22/2008	Run	Random Route	Easy	2.3 mi	17:00	7:24
9/22/2008	Run	Random Route	Sandbag/Penguin	1400.0 m	6:57	8:00
9/23/2008	Run	Random Route	Easy	8.2 mi	57:35	7:00
9/24/2008	Run	Random Route	Easy	4.0 mi	28:00	7:00
9/24/2008	Run	Random Route	Threshold	5.0 mi	29:48	5:58
9/25/2008	Run	Random Route	Easy	5.3 mi	37:05	7:00
9/26/2008	Run	Random Route	Easy	4.9 mi	35:35	7:16
9/27/2008	Run	Random Route	Easy	6.0 mi	42:00	7:00
9/27/2008	Run	Random Route	Race	8.0 km	30:00	6:03
9/28/2008	Run	Random Route	Long	13.5 mi	1:32:00	6:49
9/29/2008	Run	Random Route	Easy	7.3 mi	50:45	6:58
9/30/2008	Run	Random Route	Sandbag/Penguin	4.0 mi	32:01	8:00
10/2/2008	Run	Random Route	Sandbag/Penguin	0.1 mi	0:30	7:09
10/3/2008	Run	Random Route	Easy	7.6 mi	53:00	7:00
10/4/2008	Run	Random Route	Threshold	4600.0 m	17:15	6:03
10/4/2008	Run	Random Route	Easy	5.6 mi	39:00	7:00
10/5/2008	Run	Random Route	Long	12.3 mi	1:26:00	7:00
10/6/2008	Run	Random Route	Easy	5.2 mi	36:00	7:00
10/7/2008	Run	Random Route	VO2	2400.0 m	8:30	5:42
10/7/2008	Run	Random Route	Easy	1.0 mi
10/9/2008	Run	Random Route	Easy	2.2 mi	15:00	6:59
10/10/2008	Run	Random Route	Easy	4.3 mi	30:00	7:00
10/11/2008	Run	Random Route	Race	8.0 km	30:43	6:11
10/11/2008	Run	Random Route	Easy	4.0 mi
10/16/2008	Run	Random Route	Sandbag/Penguin	2.0 mi	15:00	7:30
10/24/2008	Run	Random Route	Sandbag/Penguin	2.0 mi	15:00	7:30
10/25/2008	Run	Random Route	Sandbag/Penguin	2.0 mi	15:00	7:30
10/27/2008	Run	Random Route	Easy	6.0 mi	42:00	7:00
10/28/2008	Run	Random Route	Easy	4.0 mi	28:00	7:00
10/29/2008	Run	Random Route	Easy	4.5 mi	31:30	7:00
10/30/2008	Run	Random Route	Interval	1200.0 m	3:28	4:39
10/30/2008	Run	Random Route	Easy	6.0 mi	42:00	7:00
10/31/2008	Run	Random Route	Easy	1.4 mi	10:00	7:00
10/31/2008	Run	Random Route	Race	1000.0 m	2:47	4:29
10/31/2008	Run	Random Route	Easy	6.0 mi	42:00	7:00
11/1/2008	Run	Random Route	Easy	4.3 mi	30:00	7:00
11/2/2008	Run	Random Route	Easy	4.3 mi	30:02	7:00
11/4/2008	Run	Random Route	Easy	4.0 mi	28:00	7:00
11/5/2008	Run	Random Route	Interval	800.0 m	2:11	4:24
11/5/2008	Run	Random Route	Easy	7.2 mi	50:00	7:00
11/6/2008	Run	Random Route	Easy	6.1 mi	42:00	6:54
11/7/2008	Run	Random Route	Easy	1.3 mi	10:00	7:42