| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/1/2013 |
Run |
|
Easy |
2.5 mi |
28:24 |
11:33 |
 |
| 7/1/2013 |
Run |
|
Easy |
4.8 mi |
51:11 |
10:47 |
|
| 7/2/2013 |
Run |
|
Easy |
6.2 mi |
1:07:42 |
10:58 |
|
| 7/3/2013 |
Run |
|
Fartlek |
9.3 mi |
1:37:14 |
10:27 |
|
| 7/4/2013 |
Run |
|
Easy |
4.8 mi |
50:37 |
10:39 |
|
| 7/4/2013 |
Run |
|
Easy |
2.5 mi |
29:02 |
11:26 |
|
| 7/5/2013 |
Run |
|
Easy |
2.5 mi |
28:43 |
11:19 |
|
| 7/5/2013 |
Run |
|
Hill Sprints |
4.8 mi |
52:46 |
11:01 |
|
| 7/6/2013 |
Run |
|
Progression |
6.8 mi |
1:12:20 |
10:35 |
|
| 7/7/2013 |
Run |
|
Fartlek |
9.0 mi |
1:37:44 |
10:51 |
|
| 7/9/2013 |
Run |
|
Hill Sprints |
5.2 mi |
56:59 |
11:04 |
|
| 7/10/2013 |
Run |
|
Easy |
4.8 mi |
50:08 |
10:27 |
|
| 7/11/2013 |
Run |
|
Long |
13.1 mi |
2:27:40 |
11:16 |
|
| 7/12/2013 |
Run |
|
Easy |
4.8 mi |
53:12 |
11:10 |
|
| 7/13/2013 |
Run |
|
Hill Sprints |
5.5 mi |
1:00:14 |
10:54 |
|
| 7/14/2013 |
Run |
|
VO2max Intervals |
7.2 mi |
1:17:31 |
10:46 |
|
| 7/15/2013 |
Run |
|
Easy |
4.3 mi |
47:02 |
10:57 |
|
| 7/16/2013 |
Run |
|
Hill Sprints |
5.6 mi |
1:01:39 |
10:56 |
|
| 7/16/2013 |
Run |
|
Easy |
3.0 mi |
35:32 |
11:49 |
|
| 7/17/2013 |
Run |
|
Steady State |
8.0 mi |
1:23:51 |
10:28 |
|
| 7/18/2013 |
Run |
|
Easy |
4.7 mi |
52:28 |
11:06 |
|
| 7/18/2013 |
Run |
|
Easy |
3.4 mi |
39:00 |
11:33 |
|
| 7/19/2013 |
Run |
|
Easy |
2.9 mi |
34:38 |
12:02 |
|
| 7/19/2013 |
Run |
|
Hill Sprints |
5.6 mi |
1:02:40 |
11:12 |
|
| 7/20/2013 |
Run |
|
Easy |
5.5 mi |
1:00:34 |
10:58 |
|
| 7/21/2013 |
Run |
|
Progression |
10.2 mi |
1:47:32 |
10:36 |
|
| 7/22/2013 |
Run |
|
Easy |
2.6 mi |
29:28 |
11:28 |
|
| 7/22/2013 |
Run |
|
Easy |
4.8 mi |
52:24 |
10:56 |
|
| 7/23/2013 |
Run |
|
Easy |
2.6 mi |
30:34 |
11:41 |
|
| 7/23/2013 |
Run |
|
Hill Sprints |
5.7 mi |
1:02:28 |
10:59 |
|
| 7/24/2013 |
Run |
|
VO2max Intervals |
6.7 mi |
1:12:56 |
10:51 |
|
| 7/26/2013 |
Run |
|
Easy |
4.8 mi |
51:03 |
10:41 |
|
| 7/27/2013 |
Run |
|
Race |
5.4 mi |
51:42 |
9:34 |
|
| 7/28/2013 |
Run |
|
Easy |
4.7 mi |
49:36 |
10:31 |
|
| 7/28/2013 |
Run |
|
Easy |
2.6 mi |
28:29 |
10:55 |
|
| 7/29/2013 |
Run |
|
Easy |
2.7 mi |
28:51 |
10:51 |
|
| 7/29/2013 |
Run |
|
Hill Sprints |
6.0 mi |
1:03:32 |
10:40 |
|
| 7/30/2013 |
Run |
|
Long |
13.1 mi |
2:25:01 |
11:04 |
|
| 7/31/2013 |
Run |
|
Easy |
2.5 mi |
29:26 |
11:36 |
|
| 7/31/2013 |
Run |
|
Easy |
4.8 mi |
50:57 |
10:40 |
|
| 8/1/2013 |
Run |
|
Easy |
3.0 mi |
33:13 |
10:56 |
|
| 8/1/2013 |
Run |
|
Fartlek |
4.7 mi |
50:34 |
10:47 |
|
| 8/2/2013 |
Run |
|
Cruise Intervals |
9.1 mi |
1:31:19 |
10:02 |
|
| 8/3/2013 |
Run |
|
Easy |
2.4 mi |
28:20 |
11:40 |
|
| 8/3/2013 |
Run |
|
Easy |
4.8 mi |
50:40 |
10:35 |
|
| 8/4/2013 |
Run |
|
Hill Sprints |
6.1 mi |
1:06:35 |
11:00 |
|
| 8/4/2013 |
Run |
|
Easy |
2.6 mi |
29:33 |
11:20 |
|
| 8/5/2013 |
Run |
|
Easy |
4.7 mi |
52:58 |
11:14 |
|
| 8/6/2013 |
Run |
|
Easy |
4.8 mi |
51:27 |
10:49 |
|
| 8/7/2013 |
Run |
|
VO2max Intervals |
7.5 mi |
1:20:31 |
10:43 |
|
| 8/8/2013 |
Run |
|
Easy |
4.8 mi |
53:07 |
11:02 |
|
| 8/8/2013 |
Run |
|
Easy |
2.5 mi |
30:19 |
11:59 |
|
| 8/9/2013 |
Run |
|
Strides + Drills |
4.8 mi |
52:32 |
11:00 |
|
| 8/9/2013 |
Run |
|
Easy |
2.6 mi |
30:25 |
11:53 |
|
| 8/10/2013 |
Run |
|
Cruise Intervals |
8.5 mi |
1:29:34 |
10:36 |
|
| 8/11/2013 |
Run |
|
Easy |
4.8 mi |
52:23 |
10:57 |
|
| 8/11/2013 |
Run |
|
Easy |
2.6 mi |
30:44 |
11:55 |
|
| 8/12/2013 |
Run |
|
Hill Sprints |
6.1 mi |
1:06:49 |
10:55 |
|
| 8/12/2013 |
Run |
|
Easy |
2.6 mi |
30:16 |
11:50 |
|
| 8/13/2013 |
Run |
|
Progression |
10.6 mi |
1:47:23 |
10:11 |
|
| 8/14/2013 |
Run |
|
Easy |
4.8 mi |
51:11 |
10:40 |
|
| 8/14/2013 |
Run |
|
Easy |
2.6 mi |
30:15 |
11:47 |
|
| 8/15/2013 |
Run |
|
Strides + Drills |
5.6 mi |
1:01:07 |
11:00 |
|
| 8/16/2013 |
Run |
|
Hill Reps |
8.5 mi |
1:34:21 |
11:06 |
|
| 8/17/2013 |
Run |
|
Easy |
2.5 mi |
29:51 |
11:46 |
|
| 8/17/2013 |
Run |
|
Easy |
4.8 mi |
51:32 |
10:41 |
|
| 8/18/2013 |
Run |
|
Strides + Drills |
4.8 mi |
51:14 |
10:41 |
|
| 8/18/2013 |
Run |
|
Easy |
2.6 mi |
30:23 |
11:47 |
|
| 8/19/2013 |
Run |
|
Steady State |
8.5 mi |
1:24:57 |
10:03 |
|
| 8/20/2013 |
Run |
|
Easy |
5.6 mi |
1:01:13 |
11:01 |
|
| 8/22/2013 |
Run |
|
Long |
13.1 mi |
2:23:18 |
10:56 |
|
| 8/23/2013 |
Run |
|
Easy |
5.7 mi |
1:00:09 |
10:39 |
|
| 8/24/2013 |
Run |
|
Easy |
5.6 mi |
1:01:12 |
11:00 |
|
| 8/25/2013 |
Run |
|
Easy |
5.3 mi |
56:09 |
10:31 |
|
| 8/26/2013 |
Run |
|
VO2max Intervals |
8.3 mi |
1:28:16 |
10:42 |
|
| 8/27/2013 |
Run |
|
Easy |
3.0 mi |
32:39 |
10:56 |
|
| 8/27/2013 |
Run |
|
Easy |
4.8 mi |
50:12 |
10:29 |
|
| 8/28/2013 |
Run |
|
Strides + Drills |
4.9 mi |
51:34 |
10:37 |
|
| 8/28/2013 |
Run |
|
Easy |
2.9 mi |
32:58 |
11:16 |
|
| 8/29/2013 |
Run |
|
Tempo |
9.1 mi |
1:30:09 |
9:58 |
|
| 8/30/2013 |
Run |
|
Easy |
3.0 mi |
33:14 |
10:58 |
|
| 8/30/2013 |
Run |
|
Easy |
4.9 mi |
51:55 |
10:32 |
|
| 8/31/2013 |
Run |
|
Easy |
3.0 mi |
33:07 |
11:01 |
|
| 8/31/2013 |
Run |
|
Strides + Drills |
5.0 mi |
52:38 |
10:31 |
|
| 9/1/2013 |
Run |
|
Fartlek |
12.2 mi |
2:07:11 |
10:25 |
|
| 9/2/2013 |
Run |
|
Easy |
3.0 mi |
33:46 |
11:14 |
|
| 9/2/2013 |
Run |
|
Easy |
4.8 mi |
50:33 |
10:36 |
|
| 9/3/2013 |
Run |
|
Strides + Drills |
5.0 mi |
52:25 |
10:28 |
|
| 9/3/2013 |
Run |
|
Easy |
3.0 mi |
32:47 |
10:54 |
|
| 9/4/2013 |
Run |
|
Hill Reps |
8.2 mi |
1:26:59 |
10:41 |
|
| 9/5/2013 |
Run |
|
Easy |
5.1 mi |
53:09 |
10:25 |
|
| 9/5/2013 |
Run |
|
Easy |
3.0 mi |
32:36 |
10:44 |
|
| 9/6/2013 |
Run |
|
Easy |
3.4 mi |
35:25 |
10:29 |
|
| 9/8/2013 |
Run |
|
Strides + Drills |
2.3 mi |
23:40 |
10:23 |
|
| 9/8/2013 |
Run |
|
Easy |
2.2 mi |
22:26 |
10:01 |
|
| 9/8/2013 |
Run |
|
Race |
6.2 mi |
52:44 |
8:31 |
|
| 9/9/2013 |
Run |
|
Easy |
3.1 mi |
31:57 |
10:23 |
|
| 9/9/2013 |
Run |
|
Easy |
5.0 mi |
51:40 |
10:17 |
|
| 9/10/2013 |
Run |
|
Easy |
4.8 mi |
52:53 |
10:57 |
|
| 9/10/2013 |
Run |
|
Easy |
3.3 mi |
35:34 |
10:43 |
|
|