K-Stars - Track Workout Results

K-Stars Track Workout Results
Date	Type	Description

May 1, 2012	Cut-back	4x400, 4x300, Relay 200s

Apr 24, 2012	Speed	6x600

Apr 17, 2012	Cut-back	Pre-Zippy

Apr 10, 2012	Power	2x1600-400

Apr 3, 2012	Power	2x800, 4x400, 1000

Mar 27, 2012	Speed	Fartlek

Mar 20, 2012	Distance	1200-1600-2000

Mar 13, 2012	Cut-back	Pre-ATB: 800, 6x300, 800

Mar 6, 2012	Special	Museum Loops

Feb 28, 2012	Speed	4 sets of 4x200

Feb 21, 2012	Distance	4x1200

Feb 14, 2012	Special Event	V-Day Relays

Feb 7, 2012	Power	Fartlek

Jan 31, 2012	Cut-back	2x7 min., 4x300

Jan 24, 2012	Speed	2x(5x400)

Jan 17, 2012	Cut-back	Drills, J&S

Jan 10, 2012	Distance	6x800

Dec 22, 2011	Special Event	Christmas Relays 2011

Dec 15, 2011	Special	Dice

Dec 6, 2011	Speed	8x500

Nov 29, 2011	Distance	3x2000

Nov 22, 2011	Cut-back	2 Miles @ LT

Nov 15, 2011	XC Cut-back	200, 3x800, 3 min.

Nov 10, 2011	Power	2x1600-400

Nov 1, 2011	Power	4x1000

Oct 25, 2011	Power	GW Mile; 200s; Mile

Sep 29, 2011	XC Cut-back	800, 4x400, 800

Sep 22, 2011	Speed	Concourse Loops

Sep 13, 2011	Distance	3x1600

Sep 8, 2011	XC Cut-back	4x400, 2x800 etc.

Aug 18, 2011	XC Cut-back	800, 6x300, 800

Aug 9, 2011	Time Trial	2-mile time trial

Jul 28, 2011	Power	2x1600-400

Jul 21, 2011	Distance	4x1200

Jul 12, 2011	Time Trial	Mile Time Trial

Jul 7, 2011	Speed	800, 2x400, 4x200, 2x400, 4x200

Jun 30, 2011	Power	3x1000, 3x600

Jun 23, 2011	Distance	5x1000

Jun 16, 2011	Cut-back	4x400, 4x300, 4x200

Jun 9, 2011	Power	GW Mile; 100s, 500s

Jun 2, 2011	Speed	2x600-400-200

May 26, 2011	Speed	600-600 (600 500 400 300 200)

May 5, 2011	Power	1600-800-400-200

Apr 28, 2011	Distance	6x800

Apr 21, 2011	Pre-Zippy	1200 4x300 600

Apr 14, 2011	Power	2x1600-400

Apr 7, 2011	Speed	800, 2x400, 800, 2x200, 150s

Mar 31, 2011	Power	GW Mile; 200s; Mile

Mar 24, 2011	Speed	4x200, 3x400, 2x600

Mar 17, 2011	Cut-back	800, 6x300, 800

Mar 10, 2011	Speed	Conservatory Loops

Mar 3, 2011	Distance	4x1200

Feb 17, 2011	Power	2x1600-400

Feb 3, 2011	Cut-back	800, 6x300, 800

Jan 27, 2011	Speed	2x600 3x400 4x200

Jan 20, 2011	Power	GW Mile; 200s; Mile

Jan 13, 2011	Speed	2 (4x400) 4x300

Jan 5, 2011	Distance	6x800

Dec 9, 2010	Speed	3 (4x400)

Dec 2, 2010	Distance	5x1000

Nov 23, 2010	Special	2 Miles @ LT

Nov 18, 2010	Pre-XC workout 2	200, 3x800, 3 min.

Nov 10, 2010	Special	Conservatory Loops

Nov 4, 2010	Distance	6x800

Oct 21, 2010	Special	Fartlek

Oct 7, 2010	Power	2x500, 2x1000, GW Mile

Sep 30, 2010	Special	Dice

Sep 23, 2010	Speed	8x400

Sep 16, 2010	Power	Golden West Mile, 2x1000, 2x500

Sep 9, 2010	Pre-XC	800, 6x300, 800

Sep 2, 2010	Special	Mile Time Trial

Aug 26, 2010	Pre-XC	800, 2x400, 800, 2x200

Aug 19, 2010	Power	Golden West Mile, 6x400

Aug 12, 2010	Speed	2x200 2x400 2x600 2x400 2x200

Jul 29, 2010	Cut-back	2x800 4x400

Jul 22, 2010	Speed	3x600-400-200

Jul 15, 2010	Cut-back	800, 6x300, 800

Jul 8, 2010	Distance	3x1600

Jun 24, 2010	Power	4x800-400-200

Jun 17, 2010	Power	3x1000, 3x600

Jun 10, 2010	Special	Fartlek

Jun 3, 2010	Cut-back	4x400, 4x300, 4x200

May 27, 2010	Power	Golden West Mile, 4xPower 500s, Relay 200s

May 20, 2010	Distance	6x800

May 13, 2010	Speed	4x(300-100)

May 6, 2010	Speed	3x600-400-200

Apr 29, 2010	Cut-back	800, 3x400 3x300, 3x200

Apr 22, 2010	Distance	4x1200

Apr 15, 2010	Cut-back (Zippy)	Assassin 400s

Apr 8, 2010	Distance	3x1600

Apr 1, 2010	Speed	8x400; 1600 (optional)

Mar 25, 2010	Special	Fartlek

Mar 18, 2010	Cut-back (ATB12k)	800, 6x300, 800

Mar 4, 2010	Speed	4x400, 4x200, 4x400

Feb 25, 2010	Power	2x1600-400

Feb 18, 2010	Speed	4 sets of 4x200

Feb 11, 2010	Distance	4x1200

Feb 4, 2010	Cut-back (KP1/2)	800, 6x300, 800

Jan 26, 2010	Cut-back	150s, 200s

Jan 21, 2010	Power	Golden West Mile, 4xPower 500s, Relay 300s

Jan 14, 2010	Speed	12x400

Jan 5, 2010	Distance	6x800

Dec 10, 2009	Pre-race	800, 6x300, 800

Dec 3, 2009	Power	2x1600-400

Nov 24, 2009	Cut-back	2 LT miles

Nov 19, 2009	Cut-back (XC)	2 sets of 4x400

Nov 12, 2009	Speed	4x500, 4x300

Nov 5, 2009	Power	Golden West Mile, 2xPower 1000s, 2xPower 500s

Oct 29, 2009	Cut-back (XC)	1x800, 3x400, 3x300, 3x200

Oct 22, 2009	Distance	3x1600

Oct 8, 2009	Speed	600-400-200 (x3)

Oct 1, 2009	Special Event: Dice	Dice Fartlek

Sep 24, 2009	Pre-XC	800, 6x300, 800

Sep 17, 2009	Distance	4x1200

Sep 10, 2009	Power	Golden West Mile, 6x400

Aug 27, 2009	Cut-back (XC)	1x800, 3x400, 3x300, 3x200

Aug 13, 2009	Cut-back	4x400, 4x300, 4x200

Aug 6, 2009	Mile Time Trial	1x1600

Jul 30, 2009	Special Event: Mile	2X400, 1X800, 2X400, 2x200, 2X150

Jul 23, 2009	Distance	4x1200

Jul 16, 2009	Cut-back	2x500-400-300-200-100

Jul 9, 2009	Power	2x1600-400

Jul 2, 2009	Speed	5x500, 3x300

Jun 25, 2009	Distance	4x1200

Jun 18, 2009	Special Event: Pre-W	800, 6x300, 800

Jun 11, 2009	Power	Golden West Mile, 2xPower 1000, Relays

Jun 4, 2009	Speed	4 sets of 4x200

May 28, 2009	Distance	6x800

May 21, 2009	Speed	4x400, 4x200, 4x400

May 7, 2009	Special Event: Odd D	2x500-300-100

Apr 30, 2009	Distance	3x1600

Apr 23, 2009	Power	Golden West Mile; 2x800-400, 200

Apr 9, 2009	Special Event: 15th	2x1500, 4x150

Apr 2, 2009	Distance	6x800

Mar 24, 2009	Speed	4x400, 4x200, 4x400

Mar 19, 2009	Power	4 X 800 (10K pace) 200 (jog) 200 (sprint)

Mar 12, 2009	Speed	4 sets of 4x200

Mar 5, 2009	Distance	4x1200

Feb 26, 2009	Speed	8x300, Relay 200s

Feb 19, 2009	Power	2x1600-400

Feb 12, 2009	Power	4x400, 4x200, 4x400

Feb 6, 2009	Distance	3x1600

Jan 21, 2009	Speed	3 sets of 4x400

Jan 15, 2009	Speed	5x500, 3x300

Jan 8, 2009	Distance	6x800

Dec 18, 2008	Special Event	Christmas Relays

Dec 11, 2008	Speed	600-400-200 (x3)

Dec 4, 2008	Power (Pre-race)	Golden West Mile, 2x800-400, 200

Nov 20, 2008	Cut-back	4x400, 4x300, 4x200

Nov 6, 2008	Power	Golden West Mile, 2xPower 1000, Relays

Oct 23, 2008	Distance	3x1600

Oct 16, 2008	Cut-back	2x500-400-300-200-100

Oct 9, 2008	Power	2x1600-400

Oct 2, 2008	Speed	4 sets of 4x200

Sep 25, 2008	Distance	6x800

Sep 18, 2008	Cut-back	4x400, 4x300, 4x200

Sep 11, 2008	Power	Golden West Mile, 2xPower 1000, Relays

Sep 4, 2008	Speed	600-400-200 (x3)

Aug 28, 2008	Distance	4x1200

Aug 21, 2008	Special Event: Olymp	4x1000; 4:00:33 Time Trial

Aug 14, 2008	Speed	3 sets of 4x400

Jul 31, 2008	Power	Golden West Mile, 2x800, 400; 200

Jul 24, 2008	Special Event	Leah and Nathan's Going Away Workout

Jul 17, 2008	Distance	6x800

Jul 3, 2008	Cut-back	500-400-300-200-100 (x2)

Jun 26, 2008	Speed	4x400, 4x300, 4x200

Jun 19, 2008	Special Event: Tomas	1 Mile Time Trial

Jun 12, 2008	Speed	600-400-200 (x3)

Jun 5, 2008	Power	Golden West Mile, 2xPower 1000s, Relays

May 29, 2008	Speed	2 sets of 4x400, 4x300

May 22, 2008	Distance	4x1200

May 1, 2008	Power	2x800 8x200 800

Apr 24, 2008	Distance	6x800

Apr 17, 2008	Speed	600-400-200 (x3)

Apr 10, 2008	Power	Golden West Mile, 4xPower 500s, Relay 200s

Apr 3, 2008	Speed	3 sets of 4x400

Mar 27, 2008	Distance	1600-800-800-1600

Mar 20, 2008	Cut-back	500-400-300-200-100 (x2)

Mar 13, 2008	Cut-back	800, 6x300, 800

Mar 6, 2008	Special Event: Dice	Dice Roll Fartlek

Feb 28, 2008	Distance	3x1600

Feb 21, 2008	Speed	600-400-200 (x3)

Feb 14, 2008	Special Event: V-Day	Couples Relays

Feb 7, 2008	Power	2x800 8x200 800

Jan 31, 2008	Special Event: Pre-R	800, 6x300, 800

Jan 24, 2008	Distance	4x1200

Jan 17, 2008	Power	2x800 2x200 2x800 2x200

Jan 10, 2008	Speed	3 sets of 4x400

Jan 3, 2008	Distance	3x1600

Dec 6, 2007	Special Event: Rain	Fartlek

Nov 29, 2007	Speed	4x400, 4x200, 4x400

Nov 20, 2007	Distance	6x800

Nov 15, 2007	Speed	600-400-200 (x3)

Nov 8, 2007	Power	Golden West Mile, 4xPower 500s, Relay 200s

Oct 25, 2007	Cut-back	500-400-300-200-100 (x2)

Oct 18, 2007	Distance	3 x 1600

Oct 11, 2007	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Oct 4, 2007	Power	2x800 2x200 2x800 2x200

Sep 27, 2007	Speed	3 sets of 4x400

Sep 20, 2007	Distance	4x1200

Sep 13, 2007	Special Event	1600 x 1 Mile Time Trial

Aug 23, 2007	Power	Golden West Mile, 4xPower 500s, Relay 300s

Aug 16, 2007	Special Event	Hill Repeats at Strawberry Hill

Aug 9, 2007	Distance	6x800

Aug 2, 2007	Speed	800 jog/stride, 2 sets of 4x300, Relay 200s

Jul 26, 2007	Power	Golden West Mile, 4xPower 500s, Relay 200s

Jul 19, 2007	Speed	4x400, 4x200, 4x400

Jul 12, 2007	Distance	2x1200, 800, 400

Jul 5, 2007	Cut-back	500-400-300-200-100 (x2)

Jun 21, 2007	Power	2x800 2x200 2x800 2x200

Jun 14, 2007	Speed	4 sets of 4x200

May 31, 2007	Distance	3 x 1600

May 24, 2007	Speed	600-400-200 (x3)

May 17, 2007	Power	Golden West Mile, 4xPower 500s, Relay 200s

May 3, 2007	Distance	6x800

Apr 19, 2007	Cut-back	500-400-300-200-100 (x2)

Apr 5, 2007	Power	6x500, 3x300

Mar 29, 2007	Speed	3 sets of 4x400

Mar 15, 2007	Distance	3 x 1600

Mar 1, 2007	Power	3 x 1000, 5 min. of 200s

Feb 22, 2007	Special Event: Rain	Fartlek, 4x200

Feb 15, 2007	Speed	4 sets of 4x200

Feb 8, 2007	Distance	6x800

Feb 1, 2007	Cut-back	800 jog/stride, 2x400, 4x300, 2x400

Jan 25, 2007	Power	Golden West Mile, 4xPower 500s, Relay 200s

Jan 18, 2007	Speed	3 sets of 4x400

Jan 11, 2007	Distance	3x1600

Dec 14, 2006	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Dec 7, 2006	Power	6x500, 4x200

Nov 21, 2006	Cut-back	6x400, 3x 60 sec. surges

Nov 16, 2006	Distance	3x1600

Nov 2, 2006	Power	2x800 2x200 2x800 2x200

Oct 26, 2006	Cut-back	500-400-300-200-100 (x2)

Oct 12, 2006	Cut-back	800s, 300s, Relay 200s

Oct 5, 2006	Power	Golden West Mile, 4 x Power 500s

Sep 21, 2006	Distance	6x800

Sep 14, 2006	Cut-back	6x400, 3 X 1:00

Sep 7, 2006	Power	2x800, 2x200, 2x800, 2x200

Aug 31, 2006	Speed	600-400-200 (x3)

Aug 24, 2006	Distance	3 x 1600

Aug 17, 2006	Special Event	1600 x 1 Mile Time Trial

Aug 10, 2006	Power	Golden West Mile, 4 x Power 500's, 300 cut down (3

Aug 3, 2006	Speed	4x4x200

Jul 27, 2006	Distance	6x800

Jul 20, 2006	Cut-back	8x300, relay 200's

Jul 13, 2006	Power	3 x Power 1000, relay 300's

Jul 6, 2006	Speed	500-400-300-200-100 (x2)

Jun 29, 2006	Distance	2 sets of 1200-800-400

Jun 22, 2006	Cut-back	2x 4x400, 3 x running for 60 secs

Jun 15, 2006	Power	2x800, 2x200, 2x800, 2x200

Jun 8, 2006	Speed	600-400-200 (x3)

Jun 1, 2006	Distance	4 x 1200

May 25, 2006	Power	Golden West Mile, 4 x Power 500's, relay 200's

May 4, 2006	Distance	6x800

Apr 27, 2006	Cut-back	500-400-300-200-100 (x2)

Apr 13, 2006	Cut-back	2 x 4x400, 5 minutes of 200's

Apr 6, 2006	Distance	3 x 1600

Mar 23, 2006	Power	3 x Power 1000, relay 300's

Mar 9, 2006	Speed	600-400-200 (x3)

Mar 2, 2006	Distance	4 x 1200

Feb 23, 2006	Cut-back	2 x 4x400, 3 x running for 60 secs

Feb 16, 2006	Power	2x800, 2x200, 2x800, 2x200

Feb 9, 2006	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Feb 2, 2006	Distance	3 x 1600

Jan 26, 2006	Cut-back	500-400-300-200-100 (x2)

Jan 19, 2006	Power	Golden West Mile, 4 x Power 500's, relay 200's

Jan 12, 2006	Speed	3 sets of 4x400

Jan 5, 2006	distance	6x800

Dec 15, 2005	Cut-back	2 x 4x400, 3 x running for 60 secs

Dec 8, 2005	Power	2x800, 2x200, 2x800, 2x200

Dec 1, 2005	Speed	600-400-200 (x3)

Nov 22, 2005	Distance	6x800

Nov 3, 2005	Speed	800 jog/stride, 2 sets of 4x300, relay 200s

Oct 27, 2005	Power	Golden West Mile, 4 x Power 500's, 5 Minutes of 20

Oct 20, 2005	Speed	12 x 400

Oct 13, 2005	Distance	3 x 1600

Oct 6, 2005	Cut-back	500-400-300-200-100 (x2)

Sep 29, 2005	Power	200-400, 1200-400, 800-300

Sep 22, 2005	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Sep 22, 2005	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Sep 15, 2005	Distance	4 x 1200

Sep 8, 2005	Speed	600-400-200 (x3)

Sep 1, 2005	Power	Golden West Mile, 4 x Power 500's, relay 300's

Aug 25, 2005	Speed	12 x 400

Aug 18, 2005	Distance	3 x 1600

Aug 11, 2005	Cut-back	500-400-300-200-100 (x2)

Aug 4, 2005	Power	Golden West Mile, 4 x Power 500's, 3 x 30 secs run

Jul 21, 2005	Special Event	Hill Repeats at Strawberry Hill

Jul 14, 2005	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Jul 7, 2005	Power	2x800, 2x200, 2x800, 2x200

Jun 30, 2005	Special Event	1600 x 1 Mile Time Trial

Jun 23, 2005	Distance	4 x 1200

Jun 16, 2005	Cut-back	8x300, relay 200's

Jun 2, 2005	Speed	2x200, 2x400, 2x600, 2x400, 2x200

May 26, 2005	Distance	6x800

May 5, 2005	Speed	8x400, 5 minutes of 200's

Apr 28, 2005	Distance	3 x 1600

Apr 21, 2005	Speed	600-400-200 (x3)

Apr 14, 2005	Power	Golden West Mile, 4 x Power 500's, relay 300's

Apr 7, 2005	Cut-back	500-400-300-200-100 (x2)

Mar 31, 2005	Distrance	4 x 1200

Mar 24, 2005	Speed	8X300

Mar 3, 2005	6x800	Distance

Feb 24, 2005	600-400-200 (x3)	Speed

Feb 17, 2005	Power	400-200 (x4), relay 200's

Feb 10, 2005	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Feb 3, 2005	Distance	3 x 1600

Jan 20, 2005	Power	5 Minutes of 200s, Relay 400s x3, Golden West Mile

Jan 13, 2005	Speed	12 x 400

Jan 6, 2005	Distance	4 x1200

Dec 23, 2004	-	2004 Christmas Relays

Dec 16, 2004	Distance	6x800

Dec 9, 2004	Cut Back	500-400-300-200-100 (x2)

Dec 2, 2004	Power	1200-400, 1200-400, 800-300

Nov 23, 2004	Speed	600-400-200 (x3)

Nov 23, 2004	Speed	600-400-200 (x3)

Nov 18, 2004	Distance	3x1600

Nov 4, 2004	Power	Golden West Mile, 4 x Power 500's, relay 300's

Oct 28, 2004	Speed	4 x 4 x 200

Oct 21, 2004	Distance	4 x 1200

Oct 14, 2004	Speed	8x300

Oct 7, 2004	Power	1200-400, 1200-400, 800-300

Sep 30, 2004	Speed	12x400

Sep 23, 2004	Distance	3x1600

Sep 9, 2004	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Sep 2, 2004	Power	Golden West Mile, 2 x Power 1000, 5 minutes of 200

Aug 19, 2004	Distance	6x800

Aug 12, 2004	Speed	600-400-200 (x3)

Aug 5, 2004	Power	6xPower 500, Relay 300s

Jul 29, 2004	Speed	4x4x200

Jul 1, 2004	Speed	12x400

Jun 24, 2004	Distance	6x800

Jun 17, 2004	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Jun 10, 2004	Power	1200-400, 1200-400, 800-300

Jun 3, 2004	Cut-back	500-400-300-200-100 (x2)

May 27, 2004	Distance	5x1000

May 20, 2004	Speed	600-400-200 (x3)

May 13, 2004	Power	6xPower 500, Relay 300s

May 6, 2004	Speed	Roger Bannister Memorial Workout

Apr 29, 2004	Speed	4x4x200

Apr 22, 2004	-	2x1200, 2x800, 2x400 (10-year anniversary workout

Apr 15, 2004	Power	Golden West Mile, 2 x Power 1000, 5 minutes of 20

Apr 8, 2004	Speed	12x400

Apr 1, 2004	Distance	3x1600

Mar 25, 2004	Speed	8x300

Mar 18, 2004	Power	1200-400, 1200-400, 800-300

Mar 11, 2004	Cut-back	500-400-300-200-100 (x2)

Mar 4, 2004	Distance	6x800

Feb 26, 2004	Speed	600-400-200 (x3)

Feb 19, 2004	Power	400-200 (x4), Relay 300s

Feb 12, 2004	Speed	4x4x200

Feb 5, 2004	Distance	3x1600

Jan 29, 2004	Cut-back	8x300, Relay 300s

Jan 22, 2004	Power	Golden West Mile, 2 x Power 1000, Relay 300s

Jan 15, 2004	Speed	12x400

Jan 8, 2004	Distance	6x800

Dec 18, 2003	-	2003 Christmas Relays

Dec 11, 2003	Cut-back	500-400-300-200-100 (x2)

Dec 4, 2003	Distance	3x1600

Nov 25, 2003	Speed	3x4x200

Nov 20, 2003	Power	Golden West Mile, 2 x Power 1000, Relay 200s

Nov 13, 2003	Speed	12x400

Oct 30, 2003	Speed	2 sets of 4x300, Relay 200s

Oct 23, 2003	Power	6xPower 500, Mile

Oct 16, 2003	Speed	600-400-200 (x3)

Oct 9, 2003	Distance	5x1000

Oct 2, 2003	Cut-back	500-400-300-200-100 (x2)

Sep 25, 2003	Power	400-200 (x4), Relay 300s

Sep 18, 2003	Speed	4x4x200

Sep 11, 2003	Distance	3x1600

Sep 4, 2003	Cut-back	600-400-200 (x3)

Aug 28, 2003	Power	Golden West Mile, 2xPower 1000, Relay 300s

Aug 21, 2003	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Aug 14, 2003	Distance	6x800

Aug 7, 2003	Cut-back	8x300, Relay 200s

Jul 31, 2003	Power	400, :30 rest, 200 (x6)

Jul 24, 2003	Speed	12x400

Jul 17, 2003	Distance	4x1200

Jul 10, 2003	Cut-back	500-400-300-200-100 (x2)

Jul 3, 2003	Power	Golden West Mile, 3xPower 500, Relay 300s

Jun 26, 2003	Speed	16x200

Jun 19, 2003	Distance	3x1600

Jun 12, 2003	Cut-back	4x400, 4x300, Relay 200s

Jun 5, 2003	Power	1200-400, 1200-400, 800-300

May 22, 2003	Distance	6x800

May 8, 2003	Power	Golden West Mile, 2xPower 1000, Relay 300s

Apr 17, 2003	Cut-back	8x300, Relay 200s

Apr 10, 2003	Power	400, :30 rest, 200 (x6)

Apr 3, 2003	Speed	2x200, 2x400, 2x600, 2x400, 2x200

Mar 6, 2003	Cut-back	600-400-200 (x3)

Jan 2, 2003	Distance	5x1000

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K-Stars Track Workout Results