| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/8/2004 |
Run |
GA track |
Race |
1.0 mi |
5:52 |
5:52 |
 |
| 6/8/2004 |
Run |
GA track |
Race |
800.0 m |
2:42 |
5:26 |
|
| 6/10/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:30 |
7:46 |
|
| 6/13/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:00 |
8:52 |
|
| 6/23/2004 |
Run |
Elliger loop |
Tempo |
3.0 mi |
24:00 |
8:00 |
|
| 6/25/2004 |
Run |
ACHE Mile |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 7/1/2004 |
Run |
Thurs nite long |
Easy |
7.2 mi |
58:00 |
8:07 |
|
| 7/4/2004 |
Run |
Spring Lake |
Long |
10.0 mi |
1:33:30 |
9:21 |
|
| 7/7/2004 |
Run |
Upper Dublin track |
Interval |
1.5 mi |
8:40 |
5:47 |
|
| 7/8/2004 |
Run |
Thurs nite short |
Tempo |
4.0 mi |
30:00 |
7:30 |
|
| 7/8/2004 |
Run |
Thurs nite short |
Easy |
3.1 mi |
37:12 |
12:00 |
|
| 7/10/2004 |
Run |
Mondauk out & back |
Easy |
6.7 mi |
59:25 |
8:53 |
|
| 7/13/2004 |
Run |
GA track |
Race |
3000.0 m |
12:10 |
6:32 |
|
| 7/13/2004 |
Run |
GA track |
Race |
1.0 mi |
6:04 |
6:04 |
|
| 7/15/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:10 |
7:35 |
|
| 7/17/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
24:58 |
8:20 |
|
| 7/18/2004 |
Run |
Valley Green loop |
Easy |
6.4 mi |
55:50 |
8:44 |
|
| 7/21/2004 |
Run |
Phil's Tavern 5K |
Race |
5.0 km |
21:12 |
6:50 |
|
| 7/22/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
56:49 |
7:54 |
|
| 7/24/2004 |
Run |
Manayunk loop |
Long |
14.0 mi |
1:58:08 |
8:27 |
|
| 7/25/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:00 |
8:52 |
|
| 7/28/2004 |
Run |
Upper Dublin track |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 7/28/2004 |
Run |
Upper Dublin track |
Interval |
3200.0 m |
13:09 |
6:37 |
|
| 7/29/2004 |
Run |
Thurs nite short |
Easy |
5.5 mi |
43:46 |
7:58 |
|
| 7/31/2004 |
Run |
Run for the Hill of It |
Race |
5.0 mi |
35:16 |
7:04 |
|
| 8/2/2004 |
Run |
Monday nite long |
Tempo |
7.8 mi |
1:00:00 |
7:42 |
|
| 8/4/2004 |
Run |
Upper Dublin track |
Interval |
3300.0 m |
12:40 |
6:11 |
|
| 8/4/2004 |
Run |
Upper Dublin track |
Easy |
3500.0 m |
24:03 |
11:04 |
|
| 8/5/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:44 |
7:23 |
|
| 8/7/2004 |
Run |
Shawmont - Manor |
Long |
16.7 mi |
2:23:32 |
8:36 |
|
| 8/9/2004 |
Run |
Wintergreen |
Easy |
2.7 mi |
25:55 |
9:36 |
|
| 8/10/2004 |
Run |
Wintergreen |
Hill |
4.3 mi |
41:42 |
9:42 |
|
| 8/12/2004 |
Run |
Wintergreen |
Long |
8.5 mi |
1:21:20 |
9:35 |
|
| 8/14/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
56:27 |
8:42 |
|
| 8/15/2004 |
Run |
Valley Green loop |
Easy |
7.3 mi |
1:10:17 |
9:38 |
|
| 8/18/2004 |
Run |
Elliger 5M loop |
Easy |
4.6 mi |
40:11 |
8:45 |
|
| 8/18/2004 |
Run |
Upper Dublin track |
Interval |
3600.0 m |
13:12 |
5:55 |
|
| 8/18/2004 |
Run |
Upper Dublin track |
Easy |
4000.0 m |
31:59 |
12:53 |
|
| 8/19/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
53:13 |
7:27 |
|
| 8/21/2004 |
Run |
SRC Shawmont plus |
Long |
19.0 mi |
2:42:27 |
8:33 |
|
| 8/22/2004 |
Run |
Valley Green loop |
Easy |
7.5 mi |
1:14:30 |
9:56 |
|
| 8/24/2004 |
Run |
Elliger 5M loop |
Easy |
4.7 mi |
45:03 |
9:36 |
|
| 8/25/2004 |
Run |
Upper Dublin track |
Easy |
2.3 mi |
21:00 |
9:20 |
|
| 8/25/2004 |
Run |
Upper Dublin track |
Interval |
4800.0 m |
20:25 |
6:51 |
|
| 8/26/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
51:30 |
7:13 |
|
| 8/28/2004 |
Run |
SRC Shawmont plus |
Long |
18.5 mi |
2:35:40 |
8:25 |
|
| 8/29/2004 |
Run |
Valley Green loop |
Easy |
7.4 mi |
1:05:35 |
8:52 |
|
| 8/31/2004 |
Run |
Elliger loop |
Easy |
3.7 mi |
35:22 |
9:34 |
|
| 9/1/2004 |
Run |
Upper Dublin track |
Interval |
3.0 mi |
18:56 |
6:19 |
|
| 9/1/2004 |
Run |
Upper Dublin track |
Interval |
3600.0 m |
22:51 |
10:13 |
|
| 9/2/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
50:49 |
7:07 |
|
| 9/4/2004 |
Run |
Art Museum loop |
Long |
23.0 mi |
3:16:30 |
8:33 |
|
| 9/7/2004 |
Run |
Upper Dublin track |
Interval |
4.0 mi |
27:03 |
6:46 |
|
| 9/7/2004 |
Run |
Upper Dublin track |
Interval |
3.0 mi |
28:50 |
9:37 |
|
| 9/9/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
51:13 |
7:10 |
|
| 9/11/2004 |
Run |
Shawmont-Wises Mill |
Long |
14.0 mi |
1:58:51 |
8:30 |
|
| 9/12/2004 |
Run |
Franklin Lakes |
Easy |
4.8 mi |
44:03 |
9:11 |
|
| 9/15/2004 |
Run |
Upper Dublin track |
Interval |
6.0 km |
29:30 |
7:55 |
|
| 9/16/2004 |
Run |
Thurs nite short |
Easy |
5.5 mi |
44:08 |
8:02 |
|
| 9/19/2004 |
Run |
PDR |
Race |
13.1 mi |
1:35:00 |
7:16 |
|
| 9/21/2004 |
Run |
Elliger loop |
Easy |
3.6 mi |
34:06 |
9:29 |
|
| 9/22/2004 |
Run |
Upper Dublin track |
Interval |
7600.0 m |
39:05 |
8:17 |
|
| 9/23/2004 |
Run |
Thurs nite short |
Easy |
6.0 mi |
47:06 |
7:51 |
|
| 9/25/2004 |
Run |
Art Museum loop |
Long |
23.0 mi |
3:13:57 |
8:26 |
|
| 9/29/2004 |
Run |
Elliger 5M loop |
Fartlek |
5.2 mi |
41:56 |
8:04 |
|
| 9/30/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:09 |
7:18 |
|
| 10/2/2004 |
Run |
SRC canoe club & back |
Long |
13.0 mi |
1:53:10 |
8:43 |
|
| 10/3/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:55 |
9:00 |
|
| 10/5/2004 |
Run |
Elliger 5M loop |
Easy |
5.4 mi |
47:30 |
8:48 |
|
| 10/6/2004 |
Run |
Upper Dublin track |
Interval |
5.0 mi |
41:38 |
8:20 |
|
| 10/7/2004 |
Run |
AARC Thurs nite short |
Tempo |
6.0 mi |
46:42 |
7:47 |
|
| 10/9/2004 |
Run |
Forbidden Drive |
Easy |
10.0 mi |
1:17:52 |
7:48 |
|
| 10/10/2004 |
Run |
Brian Abell Memorial Run |
Race |
5.0 km |
21:37 |
6:58 |
|
| 10/13/2004 |
Run |
Elliger loop |
Easy |
3.6 mi |
31:20 |
8:43 |
|
| 10/16/2004 |
Run |
Baltimore Marathon |
Race |
26.2 mi |
3:33:44 |
8:10 |
|
| 10/21/2004 |
Run |
AARC Thurs nite short |
Easy |
3.5 mi |
35:31 |
10:09 |
|
| 10/23/2004 |
Run |
Forbidden Drive |
Easy |
5.1 mi |
46:20 |
9:06 |
|
| 10/24/2004 |
Run |
Valley Green loop |
Easy |
5.3 mi |
50:00 |
9:32 |
|
| 10/26/2004 |
Run |
Tues group |
Tempo |
6.2 mi |
46:39 |
7:32 |
|
| 10/28/2004 |
Run |
AARC Thurs nite short |
Easy |
6.0 mi |
50:07 |
8:22 |
|
| 10/30/2004 |
Run |
Shawmont - Wises Mill |
Long |
14.0 mi |
1:59:43 |
8:34 |
|
| 10/31/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:11:00 |
10:09 |
|
| 11/3/2004 |
Run |
Elliger 5M loop |
Easy |
5.2 mi |
47:24 |
9:07 |
|
| 11/7/2004 |
Run |
V.G. Inn and back |
Easy |
5.3 mi |
47:32 |
8:59 |
|
| 11/11/2004 |
Run |
AARC Thurs nite short |
Tempo |
5.5 mi |
40:15 |
7:20 |
|
| 11/13/2004 |
Run |
Forbidden Drive |
Long |
10.0 mi |
1:26:18 |
8:38 |
|
| 11/14/2004 |
Run |
V.G. Inn and back |
Easy |
5.3 mi |
48:00 |
9:04 |
|
| 11/17/2004 |
Run |
Elliger loop |
Easy |
3.6 mi |
29:50 |
8:18 |
|
| 11/25/2004 |
Run |
Dick Meighan Memorial 5K |
Race |
5.0 km |
21:12 |
6:50 |
|
| 11/27/2004 |
Run |
Canoe club & back |
Long |
13.0 mi |
1:50:00 |
8:28 |
|
| 11/28/2004 |
Run |
trails and roads |
Easy |
6.5 mi |
1:00:40 |
9:20 |
|
| 11/30/2004 |
Run |
Elliger loop |
Fartlek |
5.2 mi |
42:44 |
8:14 |
|
| 12/2/2004 |
Run |
AARC Thurs nite long |
Easy |
7.8 mi |
1:05:57 |
8:28 |
|
| 12/4/2004 |
Run |
Forbidden Drive |
Long |
10.0 mi |
1:24:02 |
8:25 |
|
| 12/5/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:03:47 |
9:07 |
|
| 12/11/2004 |
Run |
Shawmont - Wises Mill |
Long |
14.0 mi |
2:03:40 |
8:50 |
|
| 12/16/2004 |
Run |
Franklin Lakes |
Easy |
5.0 mi |
50:00 |
10:00 |
|
| 12/28/2004 |
Run |
Elliger 5M loop |
Easy |
5.2 mi |
44:00 |
8:28 |
|
| 12/30/2004 |
Run |
AARC Thurs nite short |
Tempo |
6.0 mi |
46:00 |
7:40 |
|
| 1/1/2005 |
Run |
Ford's Colony, Williamsburg |
Easy |
5.0 mi |
49:00 |
9:48 |
|