Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
8/14/2010 Run
Killearn lake 4 miler
 Easy 4.2 mi 36:00 8:32
8/15/2010 Run   Long 13.0 mi 2:02:00 9:24
8/17/2010 Run
Leon Track
 Interval 4.0 mi    
8/18/2010 Run
Killearn 7 miler forsythe etc.
 Easy 6.9 mi 1:00:10 8:44
8/19/2010 Run
Killearn lake 4 miler
 Easy 4.2 mi 35:00 8:18
8/21/2010 Run   Easy 6.0 mi    
8/21/2010 Run   Race 1.0 mi 5:44 5:44
8/22/2010 Run   Long 16.0 mi 2:15:00 8:27
8/24/2010 Run
Treadmill
 Tempo 4.0 mi 32:28 8:07
8/25/2010 Run
Shamrock
 Easy 5.5 mi 46:02 8:23
8/26/2010 Run
Killearn Lake 4 Miler Extention
 Easy 4.4 mi 41:00 9:20
8/28/2010 Run
Killearn 7 miler forsythe etc.
 Easy 7.2 mi 1:02:00 8:36
8/29/2010 Run   Long 11.1 mi 1:39:00 8:56
8/31/2010 Run
Leon Track
 Interval 4.0 mi    
9/1/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:13:44 9:02
9/2/2010 Run
Killearn lake 4 miler
 Easy 4.0 mi 33:10 8:18
9/4/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:08:24 8:23
9/5/2010 Run   Long 18.0 mi 2:45:00 9:10
9/7/2010 Run
Leon Track
 Interval 5.0 mi    
9/8/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:14:18 9:06
9/9/2010 Run
Shamrock
 Easy 5.0 mi 44:18 8:48
9/11/2010 Run   Easy 8.0 mi 1:13:00 9:08
9/13/2010 Run   Long 18.1 mi 2:41:23 8:55
9/14/2010 Run
Leon Track
 Easy 4.0 mi 36:00 9:00
9/15/2010 Run
Shamrock
 Easy 5.0 mi 45:23 9:01
9/16/2010 Run
Shamrock
 Easy 5.0 mi 46:01 9:08
9/18/2010 Run   Race 5.0 km 20:06 6:29
9/18/2010 Run   Easy 5.3 mi    
9/19/2010 Run   Long 13.2 mi 1:54:23 8:40
9/21/2010 Run
Leon Track
 Interval 5.0 mi    
9/22/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:10:17 8:37
9/23/2010 Run
Shamrock
 Easy 5.0 mi 43:20 8:36
9/25/2010 Run   Easy 2.0 mi    
9/25/2010 Run   Race 5.0 km 22:17 7:11
9/26/2010 Run   Long 20.1 mi 3:01:00 9:01
9/28/2010 Run
Leon Track
 Interval 5.0 mi    
9/29/2010 Run
Shamrock
 Easy 5.0 mi 44:03 8:45
9/30/2010 Run
Shamrock
 Easy 5.0 mi 44:22 8:49
10/2/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.0 mi 1:07:44 8:28
10/3/2010 Run
Killearn 12 Miler-Ish Whirlaway
 Easy 12.9 mi 1:52:00 8:42
10/5/2010 Run
Leon Track
 Interval 5.0 mi    
10/6/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:07:54 8:19
10/7/2010 Run
Shamrock
 Easy 5.0 mi 45:01 8:56
10/9/2010 Run   Long 8.0 mi 1:15:00 9:23
10/9/2010 Run   Race 20.0 km 1:33:53 7:34
10/12/2010 Run
Shamrock
 Easy 5.0 mi 41:35 8:16
10/13/2010 Run
Killearn 6 miler Forsyeth to Velda Dairy
 Easy 6.1 mi 52:23 8:33
10/14/2010 Run
Shamrock
 Easy 5.0 mi 42:10 8:22
10/16/2010 Run
Killearn lake 4 miler
 Easy 4.2 mi 33:00 7:50
10/17/2010 Run
Killearn 12 Miler-Ish Whirlaway
 Long 12.1 mi 1:43:52 8:36
10/19/2010 Run
Leon Track
 Interval 4.0 mi    
10/20/2010 Run
Shamrock
 Easy 5.0 mi 46:01 9:08
10/21/2010 Run   Easy 4.0 mi 31:23 7:51
10/23/2010 Run   Easy 3.1 mi 24:00 7:45
10/24/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Long 8.2 mi 1:04:54 7:57
10/31/2010 Run   Race 26.2 mi 3:48:06 8:43
11/13/2010 Run
Killearn lake 4 miler
 Long 4.2 mi 35:00 8:18
11/16/2010 Run   Easy 4.0 mi    
11/18/2010 Run
Shamrock
 Easy 5.0 mi 43:35 8:39
11/20/2010 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:09:00 8:27
11/23/2010 Run
Killearn lake 4 miler
 Easy 4.2 mi    
11/25/2010 Run   Race 15.0 km 1:09:34 7:28
12/4/2010 Run   Race 10.0 mi 1:16:49 7:41
12/7/2010 Run
Leon Track
 Interval 4.0 mi    
12/8/2010 Run
Forsythe to Kerry Forest 6.35
 Easy 6.4 mi 54:00 8:30
12/9/2010 Run
Treadmill
 Tempo 4.0 mi 32:40 8:10
12/14/2010 Run
Treadmill
 Easy 3.0 mi 24:54 8:18
12/15/2010 Run
Shamrock
 Easy 5.0 mi 43:37 8:40
12/16/2010 Run
Forsythe to Kerry Forest 6.35
 Easy 6.4 mi 53:37 8:26
12/18/2010 Run
Killearn Lake Shortie
 Easy 3.7 mi 28:30 7:49
12/19/2010 Run   Long 13.9 mi 1:58:37 8:33
12/21/2010 Run
Home Brower to Stony Pointe
 Tempo 6.0 mi 49:00 8:09
12/23/2010 Run   Tempo 7.3 mi 1:00:00 8:14
12/24/2010 Run   Easy 5.3 mi 43:00 8:07
12/25/2010 Run   Easy 3.2 mi 26:00 8:08
12/27/2010 Run
Killearn 16 miler
 Long 16.1 mi 2:18:00 8:34
12/29/2010 Run
Shannon, Velda, Foxcroft, Forsythe, Shamrock 7.75
 Easy 7.8 mi 1:05:00 8:21
12/30/2010 Run
Shannon Lakes 4miler
 Easy 4.1 mi 34:53 8:29
1/1/2011 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Easy 8.2 mi 1:02:54 7:42
1/2/2011 Run   Long 16.6 mi 2:18:10 8:20
1/4/2011 Run
Leon Track
 Interval 3.8 mi 35:00 9:20
1/5/2011 Run
Shamrock Forsythe Kerry Forest 8.6
 Long 8.6 mi 1:15:24 8:45
1/6/2011 Run
Shannon Lakes Bay Shore opt 3.64
 Easy 3.6 mi 31:23 8:38
1/8/2011 Run   Race 5.0 km 19:45 6:22
1/8/2011 Run   Easy 3.5 mi 30:00 8:35
1/9/2011 Run   Long 12.0 mi 1:49:00 9:05
1/11/2011 Run   Interval 3.5 mi 32:00 9:09
1/12/2011 Run
Killearn lake 4 miler
 Easy 4.2 mi 34:54 8:17
1/15/2011 Run   Race 30.0 km 2:22:51 7:40
1/18/2011 Run   Interval 4.8 mi    
1/19/2011 Run
Killearn Lake Shortie
 Easy 3.7 mi 31:25 8:37
1/20/2011 Run   Race 1.0 mi 15:44 15:44
1/20/2011 Run
Forsythe Velda
 Tempo 6.2 mi 49:34 8:04
1/22/2011 Run   Easy 2.0 mi 18:30 9:15
1/23/2011 Run   Long 13.0 mi 1:54:00 8:47
1/25/2011 Run
Leon Track
 Interval 5.0 mi 45:00 9:00
1/26/2011 Run
Shannon Lakes 4miler
 Easy 3.9 mi 35:23 9:05
1/27/2011 Run
Forsythe, Kerry, Shannon, Shamrock 8 mile
 Tempo 8.2 mi 1:09:01 8:27
1/29/2011 Run
Shannon Lakes Loop 3.6
 Easy 3.6 mi 26:43 7:27
2/1/2011 Run
Leon Track
 Easy 3.5 mi    
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