| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/16/2009 |
Run |
5 miler |
Easy |
5.0 mi |
38:00 |
7:36 |
 |
| 7/7/2009 |
Run |
3 miles |
Easy |
3.0 mi |
23:02 |
7:41 |
|
| 7/10/2009 |
Run |
2 x 1mi repeats on track |
Interval |
2.5 mi |
20:00 |
8:00 |
|
| 7/11/2009 |
Run |
4.5 mi |
Easy |
4.0 mi |
30:39 |
7:40 |
|
| 7/14/2009 |
Run |
3 miles |
Easy |
3.0 mi |
24:46 |
8:16 |
|
| 7/16/2009 |
Run |
3 miles |
Interval |
3.0 mi |
20:46 |
6:56 |
|
| 7/17/2009 |
Run |
4.5 mi |
Easy |
4.5 mi |
39:00 |
8:40 |
|
| 7/21/2009 |
Run |
2.5 mi |
Easy |
2.5 mi |
17:27 |
6:59 |
|
| 7/22/2009 |
Run |
4 miler |
Easy |
4.0 mi |
30:48 |
7:42 |
|
| 7/23/2009 |
Run |
3.5 miles |
Easy |
3.5 mi |
26:43 |
7:38 |
|
| 7/27/2009 |
Run |
5 miler |
Easy |
5.0 mi |
39:38 |
7:56 |
|
| 7/28/2009 |
Run |
2x1mi |
Interval |
2.5 mi |
19:00 |
7:36 |
|
| 7/29/2009 |
Bike |
~12 mi |
Easy |
12.2 mi |
45:00 |
3:43 |
|
| 7/29/2009 |
Run |
3 miles |
Easy |
3.0 mi |
24:03 |
8:01 |
|
| 8/4/2009 |
Bike |
~13 mi |
Easy |
13.2 mi |
55:00 |
4:10 |
|
| 8/10/2009 |
Run |
2 mi |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 8/11/2009 |
Run |
3 miles |
Easy |
3.0 mi |
23:58 |
8:00 |
|
| 8/12/2009 |
Run |
1 mi |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 8/13/2009 |
Run |
4 miler |
Easy |
4.5 mi |
34:05 |
7:35 |
|
| 8/14/2009 |
Run |
3 miles |
Tempo |
3.0 mi |
21:01 |
7:01 |
|
| 8/16/2009 |
Run |
3 miles |
Easy |
5.0 mi |
39:27 |
7:54 |
|
| 8/17/2009 |
Run |
1 mi |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 8/18/2009 |
Run |
4.5 mi |
Tempo |
4.5 mi |
35:34 |
7:55 |
|
| 8/19/2009 |
Run |
2 mi |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 8/20/2009 |
Run |
3 miles |
Tempo |
3.0 mi |
21:29 |
7:10 |
|
| 8/25/2009 |
Run |
4.5 mi |
Easy |
4.5 mi |
35:44 |
7:57 |
|
| 8/26/2009 |
Run |
3 |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 8/28/2009 |
Run |
2x1mi |
Interval |
3.0 mi |
22:40 |
7:34 |
|
| 8/30/2009 |
Bike |
19.2 mi bike |
Long |
19.2 mi |
1:20:00 |
4:10 |
|
| 8/31/2009 |
Run |
5 miler |
Long |
5.0 mi |
38:19 |
7:40 |
|
| 9/1/2009 |
Run |
3.5 miles |
Easy |
3.5 mi |
29:42 |
8:30 |
|
| 9/2/2009 |
Run |
4 miler |
Easy |
4.0 mi |
29:50 |
7:28 |
|
| 9/3/2009 |
Bike |
19.2 mi bike |
Long |
19.1 mi |
1:15:00 |
3:56 |
|
| 9/4/2009 |
Run |
4.5 mi |
Easy |
4.5 mi |
33:56 |
7:33 |
|
| 9/5/2009 |
Run |
4 miler |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 9/6/2009 |
Bike |
27.7mi |
Long |
27.7 mi |
1:52:58 |
4:05 |
|
| 9/7/2009 |
Run |
6 miles |
Long |
6.0 mi |
46:46 |
7:48 |
|
| 9/14/2009 |
Run |
6 miles |
Long |
6.0 mi |
47:40 |
7:57 |
|
| 9/18/2009 |
Run |
4 miler |
Tempo |
4.0 mi |
29:44 |
7:26 |
|
| 10/4/2009 |
Run |
3.5 miles |
Easy |
3.5 mi |
28:45 |
8:13 |
|
| 10/6/2009 |
Run |
5 miler |
Easy |
5.0 mi |
39:45 |
7:57 |
|
| 10/8/2009 |
Run |
5 miler |
Hill |
5.0 mi |
40:35 |
8:07 |
|
| 10/9/2009 |
Run |
3.5 miles |
Easy |
3.5 mi |
26:59 |
7:42 |
|
| 10/13/2009 |
Run |
6 miles |
Easy |
6.0 mi |
47:42 |
7:56 |
|
| 10/18/2009 |
Run |
3 miles |
Easy |
3.0 mi |
23:58 |
7:57 |
|
| 10/21/2009 |
Run |
5.2 mi |
Easy |
5.2 mi |
41:22 |
7:58 |
|
| 10/23/2009 |
Run |
6 miles |
Easy |
6.0 mi |
46:17 |
7:43 |
|
| 10/25/2009 |
Run |
7 mi |
Easy |
7.0 mi |
55:01 |
7:51 |
|
| 10/28/2009 |
Run |
7 mi |
Easy |
7.0 mi |
55:09 |
7:50 |
|
| 10/30/2009 |
Run |
5.2 mi |
Easy |
5.2 mi |
42:18 |
8:10 |
|
| 12/24/2009 |
Run |
2.5 mi |
Tempo |
2.5 mi |
20:29 |
8:12 |
|
| 12/25/2009 |
Run |
2 mi |
Easy |
2.0 mi |
15:42 |
7:49 |
|
| 12/28/2009 |
Run |
3.3mi |
Easy |
3.3 mi |
33:02 |
10:01 |
|
| 12/29/2009 |
Run |
2.5 track |
Tempo |
2.6 mi |
20:20 |
7:59 |
|
| 1/2/2010 |
Run |
3.3mi |
Tempo |
3.3 mi |
27:58 |
8:26 |
|
| 1/7/2010 |
Run |
4 miler |
Tempo |
4.0 mi |
32:42 |
8:11 |
|
| 1/10/2010 |
Run |
5 miler |
Tempo |
5.0 mi |
39:37 |
7:55 |
|
| 1/11/2010 |
Run |
2 mi |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/14/2010 |
Run |
6 miles |
Long |
6.0 mi |
47:15 |
7:53 |
|
| 1/19/2010 |
Run |
5.5 mi |
Tempo |
5.5 mi |
42:23 |
7:43 |
|
| 1/21/2010 |
Run |
5 miler |
Tempo |
5.0 mi |
38:44 |
7:44 |
|
| 1/23/2010 |
Run |
4 miler |
Easy |
4.0 mi |
32:24 |
8:04 |
|
| 1/27/2010 |
Run |
1 mi |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 1/29/2010 |
Run |
1 mi |
Easy |
1.0 mi |
12:00 |
12:00 |
|
| 1/31/2010 |
Run |
1.5 mi indoor |
Easy |
1.5 mi |
20:00 |
13:20 |
|
| 2/2/2010 |
Run |
4 miler |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 2/7/2010 |
Run |
2 x 1mi repeats on track |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 2/11/2010 |
Run |
3 |
Easy |
3.1 mi |
22:59 |
7:27 |
|
| 2/12/2010 |
Run |
1 mi |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 2/12/2010 |
Run |
2x1 mi |
Interval |
2.0 mi |
12:51 |
6:24 |
|
| 2/17/2010 |
Run |
4.5 |
Easy |
4.6 mi |
36:05 |
7:56 |
|
| 2/26/2010 |
Run |
1.5 mi indoor |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 2/28/2010 |
Run |
3 |
Easy |
3.0 mi |
36:00 |
12:00 |
|
| 3/1/2010 |
Run |
4.5 |
Easy |
4.5 mi |
35:26 |
7:53 |
|
| 3/1/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
5:00 |
10:00 |
|
| 3/2/2010 |
Run |
3 |
Tempo |
3.0 mi |
22:19 |
7:25 |
|
| 3/2/2010 |
Run |
BAREFOOT |
Default |
0.3 mi |
2:30 |
10:00 |
|
| 3/6/2010 |
Run |
4 miler |
Tempo |
4.0 mi |
31:38 |
7:54 |
|
| 3/6/2010 |
Run |
BAREFOOT |
Default |
0.5 mi |
4:00 |
8:00 |
|
| 3/6/2010 |
Run |
2 mi indoor track |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 3/7/2010 |
Run |
2 mi |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 3/7/2010 |
Run |
BAREFOOT |
Default |
1.0 mi |
10:00 |
10:00 |
|
| 3/9/2010 |
Run |
6.5mi |
Long |
6.5 mi |
49:23 |
7:36 |
|
| 3/9/2010 |
Run |
BAREFOOT |
Default |
0.5 mi |
4:55 |
9:50 |
|
| 3/12/2010 |
Run |
1.5 mi indoor |
Easy |
1.5 mi |
13:00 |
8:40 |
|
| 3/15/2010 |
Run |
6.5mi |
Long |
6.5 mi |
49:24 |
7:36 |
|
| 3/17/2010 |
Run |
7.5 mi |
Long |
7.5 mi |
57:06 |
7:37 |
|
| 3/17/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
4:10 |
8:20 |
|
| 3/19/2010 |
Run |
1.5 mi |
Easy |
1.5 mi |
18:26 |
12:18 |
|
| 3/21/2010 |
Run |
7.5 mi |
Long |
7.5 mi |
57:55 |
7:44 |
|
| 3/21/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
4:00 |
8:00 |
|
| 3/23/2010 |
Run |
5 mi. see notes |
Tempo |
5.0 mi |
37:44 |
7:32 |
|
| 3/23/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
3:55 |
7:50 |
|
| 3/25/2010 |
Run |
7 mi |
Long |
7.0 mi |
53:19 |
7:37 |
|
| 3/25/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
3:45 |
7:30 |
|
| 3/27/2010 |
Run |
10k |
Easy |
6.2 mi |
54:10 |
8:44 |
|
| 3/30/2010 |
Run |
6.5mi |
Tempo |
6.5 mi |
50:16 |
7:44 |
|
| 3/30/2010 |
Run |
BAREFOOT 1/2 mi |
Default |
0.5 mi |
3:55 |
7:50 |
|
| 3/31/2010 |
Run |
BAREFOOT |
Default |
2.0 mi |
15:56 |
7:56 |
|
| 4/2/2010 |
Run |
7 mi |
Long |
7.0 mi |
52:30 |
7:30 |
|
|