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DateRouteRun TimeDistance (miles)MPHPace per mileTYPE WORKOUT FROM TRI TRAINING BOOK

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WEEK 112/30/1899Treadmill0:20:002.246.720:08:55http://www.raincitystory.com/mph.htmto determine mph

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WEEK 21/6/2009Treadmill0:23:002.727.10:08:27http://www.coolrunning.com/engine/4/4_1/96.shtmlPace calculator

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1/7/2009Old Mill Loop0:42:004.15.860:10:14

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WEEK 31/12/20091st Street River Trail- To candy cane0:43:3956.90:08:43

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1/14/2009Old Mill Loop0:42:374.756.70:08:58TREADMILL

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1/16/20091st Street River Trail- to Archie Briggs Rd to DVA0:53:275.566.240:09:36ROAD

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WEEK 41/19/2009Treadmill0:24:1937.50:08:00

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1/21/20091st Street River Path to Candy Cane and back via Drake Park Bridge0:57:366.026.280:09:34

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1/23/2009Treadmill0:15:4527.80:07:47

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WEEK 51/26/2009Old Mill Loop Via Columbia Street0:46:404.65.90:10:08

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1/28/2009Old Mill Loop Via Columbia Street (Abbreviated)0:44:1545.40:11:08

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1/30/20091st Street River Trail- to Archie Briggs Rd to Karnoff0:47:005.36.80:08:52

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WEEK 62/2/2009Old Mill Loop Via Columbia Street0:48:224.635.760:10:26

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2/4/20091st Street River Trail- to Archie Briggs Rd to Karnoff0:48:015.36.630:09:03

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2/6/2009Old Mill Loop Via Columbia Street- Starting and ending at DVA (Reverse Direction)0:49:365.146.230:09:38

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WEEK 72/11/20091st Street River Trail- to Archie Briggs Rd to Karnoff0:49:005.36.490:09:14

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2/13/2009DVA to OBP Bridge to DVA0:47:195.276.690:08:58

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WEEK 82/18/2009Footzone to OBP Bridge to Footzone0:37:564.26.630:09:01

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2/20/2009Footzone to OBP Bridge to Footzone0:40:234.26.30:09:36

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WEEK 92/23/2009Old Mill Loop- Karnoff to Bridge to Columbia to Karnoff0:45:074.66.130:09:48

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2/25/2009Footzone to OBP Bridge to Footzone0:39:404.26.340:09:26

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2/27/2009Old Mill Loop- Karnoff to Bridge to Columbia to Karnoff0:46:234.65.970:10:02

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WEEK 103/2/2009Old Mill Loop- Karnoff to OBP Bridge to FZ0:42:054.566.50:09:12

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3/4/2009Footzone to Reed Market Bridge to Footzone0:42:454.76.60:09:05

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3/7/2009Home to Lone Cow Rd to home0:32:224.380:07:31by myself; pace needs confirmation with another solo run

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WEEK 113/9/2009Old Mill Loop- Karnoff to OBP Bridge to Bond/Greenwood0:45:034.956.60:09:06

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3/11/2009Footzone to Reed Market Bridge to Footzone0:47:124.75.90:10:02

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3/14/2009Grin and Bear It 10K0:50:106.27.40:08:04

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WEEK 12 3/16/2009Old Mill0:46:00

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3/20/2009Old Mill0:45:00

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WEEK 13- START OF 16 WEEK TRI TRAINING PROGRAM3/23/20091st Street Trail- unknown where we turned0:35:00Foundation Run

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3/25/2009Home to Lone Cow Rd and back0:39:49

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3/27/2009DVA to FB Bridge to DVA0:38:40

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WEEK 143/29/2009Old Mill Loop- KP to FBP Bridge and Back0:46:334.565.880:10:12Foundation Run

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