Workouts

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Date Activity ▼ Course Type Distance Duration Pace   9/10/2008 Run 4k circuit around lakewood Tempo 8.0 km 37:49 4:44 9/9/2008 Run 4k circuit around lakewood Tempo 4.0 km 17:54 4:29 9/9/2008 Run 4k circuit around lakewood Easy 4.0 km 19:01 4:46 9/8/2008 Run 4k circuit around lakewood Easy 8.0 km 40:00 5:00 9/3/2008 Run 4k circuit around lakewood Easy 4.0 km 18:57 4:45 8/31/2008 Run 4k circuit around lakewood Long 20.0 km 1:37:50 4:54 8/28/2008 Run 4k circuit around lakewood Interval 3.0 km 11:13 3:45 8/26/2008 Run 4k circuit around lakewood Easy 4.0 km 19:53 4:59 8/24/2008 Run 4k circuit around lakewood Long 16.0 km 1:19:33 4:59 8/22/2008 Run 4k circuit around lakewood Interval 3.9 km 16:54 4:20 8/20/2008 Run 4k circuit around lakewood Tempo 4.0 km 19:38 4:55 8/19/2008 Run 4k circuit around lakewood Fartlek 4.0 km 19:13 4:49 8/17/2008 Run 20k run around the traps Long 21.5 km 2:08:00 5:58 8/15/2008 Run 6x2min @ 90% with 1min SR Interval 4.2 km 19:29 4:38 8/14/2008 Run next level daily run Easy 8.1 km 42:50 5:18 8/12/2008 Run 4k circuit around lakewood Tempo 4.0 km 19:08 4:47 8/10/2008 Run 4k circuit around lakewood Tempo 12.0 km 1:00:47 5:04 8/9/2008 Run next level daily run Easy 8.1 km 44:00 5:27 8/8/2008 Run 4k circuit around lakewood Interval 10.0 km 49:46 4:59 7/30/2008 Run 16k run around the traps Long 15.7 km 1:33:06 5:57 7/26/2008 Run 15k run around frankston heights Long 15.0 km 1:19:24 5:18 7/22/2008 Run evening dash Easy 2.0 km 10:08 5:04 7/18/2008 Run next level daily run Easy 8.1 km 44:45 5:32 7/17/2008 Run long haul Long 11.0 km 1:04:30 5:52 7/16/2008 Run next level daily run Easy 7.9 km 43:45 5:32 7/14/2008 Run 7k daily run Easy 7.0 km 36:58 5:17 7/12/2008 Run next level daily run Easy 7.9 km 42:33 5:24 7/11/2008 Run 7k daily run Easy 7.2 km 39:06 5:28 7/10/2008 Run 7k daily run Easy 7.0 km 36:52 5:16 7/9/2008 Run 7k daily run Easy 7.0 km 38:25 5:30 7/8/2008 Run 7k daily run Easy 7.0 km 38:24 5:30 7/7/2008 Run evening dash Easy 2.5 km 14:00 5:33 7/3/2008 Run 7k daily run Easy 7.0 km 39:05 5:35 7/2/2008 Run 7k daily run Easy 7.0 km 38:42 5:32 7/1/2008 Run 7k daily run Easy 7.0 km 38:55 5:34 6/30/2008 Run 7k daily run Easy 6.5 km 36:30 5:39 6/29/2008 Run evening dash Easy 5.2 km 29:10 5:37 6/28/2008 Run 7k daily run Easy 6.1 km 33:55 5:37 6/27/2008 Run 7k daily run Easy 5.2 km 29:40 5:43 6/25/2008 Run 7k daily run Easy 5.2 km 28:45 5:32 6/24/2008 Run 7k daily run Easy 5.2 km 29:50 5:45 6/22/2008 Run 7k daily run Easy 5.3 km 31:00 5:52 12/17/2013 rowing machine   Default 2.4 km 10:00 4:08 12/13/2013 rowing machine   Default 1.2 km 5:00 4:10 12/9/2013 rowing machine   Default 2.4 km 10:00 4:10 12/3/2013 rowing machine   Default 2.5 km 10:00 4:00 12/2/2013 rowing machine   Default 5.0 km 20:47 4:10 11/27/2013 rowing machine   Default 2.4 km 10:00 4:08 11/25/2013 rowing machine   Default 1.7 km 7:00 4:03 11/24/2013 rowing machine   Default 3.0 km 12:00 4:00 11/22/2013 rowing machine   Default 2.5 km 10:00 4:00 11/21/2013 rowing machine   Default 5.0 km 21:12 4:15 11/19/2013 rowing machine   Default 2.3 km 10:00 4:24 11/17/2013 rowing machine   Default 4.3 km 20:00 4:43 11/5/2013 rowing machine   Default 2.3 km 10:00 4:18 4/20/2013 kayak balnarring choppy 2.5 km 1:00:00 24:00 2/9/2013 kayak lake colac choppy 2.5 km 30:00 12:00 1/28/2013 kayak lake elizabeth flat 5.0 km 2:00:00 24:00 11/17/2012 kayak kayak long course choppy 4.6 km 1:06:41 14:23 11/11/2012 kayak kayak circuit flat 1.1 km 17:54 16:17 11/6/2012 kayak kayak circuit flat 4.0 km 42:00 10:30 10/30/2012 kayak kayak circuit flat 1.0 km 15:00 15:00 9/1/2012 kayak kayak circuit flat 1.9 km 27:28 14:10 8/12/2012 kayak kayak circuit flat 1.9 km 30:35 15:46 5/12/2012 kayak   choppy 1.0 km 45:00 45:00 12/5/2013 Eliptical   Default 2.1 km 10:00 4:44 11/27/2013 Eliptical   Default 1.7 km 15:00 8:59 11/22/2013 Eliptical   Default 4.2 km 20:00 4:46 10/30/2013 Eliptical   Default 4.2 km 25:00 6:02 10/28/2013 Eliptical   Default 3.5 km 20:00 5:43 10/27/2013 Eliptical   Default 3.3 km 20:00 6:07 1/12/2014 Bike   stationary bike 15.0 km 27:39 1:51 1/10/2014 Bike   stationary bike 16.1 km 30:00 1:52 12/31/2013 Bike   stationary bike 5.1 km 10:00 1:58 12/18/2013 Bike   stationary bike 13.0 km 25:00 1:56 12/16/2013 Bike   stationary bike 11.0 km 20:00 1:50 12/14/2013 Bike   Long 23.0 km 50:00 2:11 12/12/2013 Bike   stationary bike 5.5 km 10:00 1:50 12/11/2013 Bike   stationary bike 11.0 km 20:00 1:50 12/5/2013 Bike   stationary bike 10.9 km 20:30 1:53 12/3/2013 Bike   stationary bike 5.0 km 10:00 2:00 12/2/2013 Bike   stationary bike 10.0 km 20:00 2:00 11/28/2013 Bike   stationary bike 10.0 km 20:00 2:00 11/25/2013 Bike   stationary bike 10.3 km 20:00 1:57 11/24/2013 Bike   stationary bike 5.0 km 10:20 2:04 11/23/2013 Bike   stationary bike 10.0 km 20:00 2:00 11/21/2013 Bike   stationary bike 10.0 km 20:00 2:00 11/17/2013 Bike   stationary bike 10.0 km 20:00 2:00 11/4/2013 Bike   stationary bike 5.0 km 10:00 2:00 10/30/2013 Bike   stationary bike 9.5 km 20:00 2:07 10/29/2013 Bike   stationary bike 10.0 km 20:00 2:00 10/27/2013 Bike   stationary bike 9.5 km 20:00 2:07 10/15/2013 Bike gym bike stationary bike 9.0 km 20:00 2:14 10/5/2013 Bike ride homer Easy 17.0 km 40:00 2:22 10/3/2013 Bike   stationary bike 8.0 km 16:38 2:05 10/1/2013 Bike gym bike stationary bike 10.0 km 20:30 2:03 9/26/2013 Bike   stationary bike 4.0 km 8:44 2:11 9/26/2013 Bike   stationary bike 4.0 km 8:35 2:09 9/24/2013 Bike ride homer Long 37.5 km 1:16:00 2:02 9/18/2013 Bike ride homer Long 37.5 km 1:10:10 1:53