Workouts

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Date Activity Course Type Distance Duration Pace ▲   4/24/2017 Weights       2:00:00   5/4/2017 Weights       1:00:00   5/8/2017 Weights       1:45:00   5/17/2017 Weights       1:40:00   5/24/2017 Weights       1:10:00   5/31/2017 Weights       1:40:00   6/7/2017 Weights       2:00:00   6/20/2017 Weights       2:15:00   6/22/2017 Weights       45:00   6/27/2017 Weights       1:30:00   7/11/2017 Weights       1:10:00   7/16/2017 Weights       1:35:00   7/31/2017 Weights       1:00:00   8/8/2017 Weights       1:20:00   8/22/2017 Weights       30:00   8/23/2017 Weights       1:30:00   8/29/2017 Weights       1:30:00   9/15/2017 Weights       1:45:00   9/20/2017 Weights       1:45:00   10/2/2017 Weights       1:50:00   10/9/2017 Weights       1:30:00   10/26/2017 Weights       2:00:00   10/30/2017 Weights       1:30:00   11/13/2017 Weights       1:00:00   11/14/2017 Weights       1:00:00   11/19/2017 Weights       1:10:00   3/23/2015 Swim Rec Center Mixed 500.0 yd     6/25/2017 Bike   Easy 7.0 mi     8/2/2015 Bike YMCA gym Easy 6.7 mi 20:00 3:00 5/2/2001 Run track Race 400.0 m 0:53 3:35 6/21/2008 Run Huckleberry Trail Interval 1.0 mi 3:40 3:40 4/25/2007 Run track Interval 1200.0 m 2:45 3:42 6/29/2008 Run track Race 400.0 m 0:55 3:42 2/27/2007 Run track Interval 1600.0 m 3:46 3:48 4/23/2008 Run track Tempo 400.0 m 0:57 3:50 11/11/2006 Run   Interval 2400.0 m 5:51 3:56 9/6/2015 Bike Winchester Easy 19.8 mi 1:19:03 4:00 5/7/2004 Run track Race 800.0 m 1:59 4:00 10/19/2013 Run track Race 400.0 m 1:00 4:04 4/14/2007 Run Lynchburg Track Classic Race 800.0 m 2:03 4:08 5/30/2008 Run track Interval 1600.0 m 4:07 4:09 6/25/2008 Run track Interval 4000.0 m 10:20 4:10 3/20/2007 Run track Interval 2000.0 m 5:15 4:14 9/25/2009 Run track Interval 2400.0 m 6:23 4:17 6/18/2008 Run track Race 1000.0 m 2:40 4:18 7/20/2008 Run Coventry Commonwealth Games of VA Race 800.0 m 2:09 4:20 1/8/2014 Run town Interval 0.5 mi 2:10 4:20 5/6/2008 Run Town/random Interval 3000.0 m 8:12 4:24 4/16/2005 Run track Race 1500.0 m 4:09 4:28 2/19/2007 Run track Interval 4500.0 m 12:30 4:29 6/10/2008 Run track Interval 2600.0 m 7:14 4:29 6/3/2008 Run track Interval 3200.0 m 9:00 4:32 5/20/2008 Run Huckleberry Trail Interval 1.8 mi 7:56 4:32 1/31/2007 Run track Interval 3200.0 m 9:02 4:33 7/30/2007 Run track Interval 1800.0 m 5:05 4:33 7/1/2008 Run track Interval 1800.0 m 5:05 4:33 7/7/2008 Run track Interval 2000.0 m 5:41 4:35 6/12/2015 Bike Legacy Trail Easy 22.2 mi 1:41:27 4:35 8/13/2007 Run track Interval 1400.0 m 4:00 4:36 3/13/2007 Run track Interval 5200.0 m 15:00 4:39 7/23/2007 Run track Interval 2600.0 m 7:34 4:42 8/12/2008 Run track Interval 3200.0 m 9:19 4:42 9/19/2015 Bike Tour of Smyth County Hill 35.2 mi 2:45:08 4:42 1/27/2001 Run indoor track Race 1.0 mi 4:43 4:43 4/25/2001 Run track Race 1.0 mi 4:43 4:43 6/16/2015 Run track Race 800.0 m 2:21 4:44 3/24/2009 Run track Interval 3200.0 m 9:24 4:44 5/1/2010 Run track Interval 2000.0 m 5:55 4:46 2/3/2007 Run VMI Winter Relays Race 1.0 mi 4:46 4:46 6/6/2008 Run Huckleberry Trail Interval 3520.0 yd 9:36 4:49 6/22/2009 Run track Interval 1600.0 m 4:47 4:49 6/15/2007 Run track Interval 3600.0 m 10:47 4:50 1/20/2007 Run track Interval 4800.0 m 14:25 4:51 2/24/2007 Run track Interval 3600.0 m 10:51 4:52 8/25/2009 Run track Interval 3200.0 m 9:39 4:52 7/11/2008 Run Crazy Mile Race 1.0 mi 4:52 4:52 11/26/2006 Run track Interval 2400.0 m 7:17 4:54 9/30/2009 Run track Interval 1.0 mi 4:54 4:54 7/2/2007 Run track Interval 2200.0 m 6:43 4:55 7/17/2016 Run Heat Blister Mile Race 1.0 mi 4:56 4:56 4/28/2007 Run track Interval 4000.0 m 12:17 4:57 3/10/2007 Run track Interval 3014.0 m 9:16 4:57 4/8/2009 Run track Interval 4000.0 m 12:26 5:01 9/11/2007 Run track Interval 4200.0 m 13:04 5:01 7/9/2007 Run track Interval 2.0 mi 9:58 5:01 3/10/2009 Run track Interval 4200.0 m 13:05 5:01 3/3/2009 Run track Interval 3000.0 m 9:22 5:02 10/3/2008 Run track Interval 8000.0 m 25:00 5:02 10/20/2010 Run track Interval 4800.0 m 15:00 5:02 2/5/2008 Run track Interval 3200.0 m 10:03 5:04 2/19/2008 Run track Interval 700.0 m 2:12 5:04 3/27/2007 Run track Interval 4000.0 m 12:40 5:06 5/4/2001 Run track Race 3200.0 m 10:11 5:08 10/6/2017 Run Bluegrass Mile Race 1.0 mi 5:08 5:08 4/23/2004 Run track Race 5000.0 m 16:00 5:10 11/3/2007 Run track Interval 8000.0 m 25:40 5:10 1/13/2007 Run track Interval 4800.0 m 15:35 5:14 11/2/2010 Run track Interval 2200.0 m 7:09 5:14 6/3/2016 Bike Umstead Park Easy 19.7 mi 1:43:17 5:16 12/2/2006 Run Liberty Kick-Off Race 5000.0 m 16:23 5:17