| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/29/2007 |
Run |
Phoenix Park |
Race |
26.2 mi |
4:53:32 |
11:13 |
 |
| 10/23/2007 |
Run |
Phoenix Park |
<75% Easy |
3.5 mi |
37:30 |
10:38 |
|
| 10/22/2007 |
Run |
Treadmill |
<75% Easy |
3.0 mi |
30:00 |
10:00 |
|
| 10/20/2007 |
Run |
Phoenix Park |
<85% or Intervls |
5.5 mi |
44:52 |
8:10 |
|
| 10/19/2007 |
Run |
Phoenix Park |
<85% or Intervls |
5.2 mi |
54:37 |
10:26 |
|
| 10/17/2007 |
Run |
Phoenix Park |
<85% or Intervls |
8.5 mi |
1:25:59 |
10:08 |
|
| 10/13/2007 |
Run |
Phoenix Park |
<85% or Intervls |
5.2 mi |
48:29 |
9:19 |
|
| 10/12/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.2 mi |
32:22 |
10:00 |
|
| 10/10/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.5 mi |
33:38 |
9:37 |
|
| 10/6/2007 |
Run |
Phoenix Park |
<85% or Intervls |
19.1 mi |
3:22:38 |
10:39 |
|
| 10/4/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.9 mi |
35:39 |
9:05 |
|
| 10/2/2007 |
Run |
Phoenix Park |
Fartlek |
4.1 mi |
40:37 |
10:02 |
|
| 10/1/2007 |
Run |
Phoenix Park |
<85% or Intervls |
4.1 mi |
38:28 |
9:30 |
|
| 9/29/2007 |
Run |
Phoenix Park |
<85% or Intervls |
12.0 mi |
1:55:30 |
9:38 |
|
| 9/26/2007 |
Run |
Phoenix Park |
Fartlek |
4.0 mi |
|
|
|
| 9/22/2007 |
Run |
Phoenix Park |
Race |
13.1 mi |
2:14:28 |
10:16 |
|
| 9/16/2007 |
Run |
Washington-Short |
< 80% |
17.6 mi |
3:09:07 |
10:44 |
|
| 9/13/2007 |
Run |
Washington-Short |
< 80% |
4.7 mi |
53:06 |
11:14 |
|
| 9/8/2007 |
Run |
Phoenix Park |
<85% or Intervls |
5.7 mi |
1:03:25 |
11:14 |
|
| 9/3/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.1 mi |
34:12 |
11:11 |
|
| 8/31/2007 |
Run |
Phoenix Park |
<85% or Intervls |
10.1 mi |
1:45:02 |
10:28 |
|
| 8/29/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.6 mi |
36:17 |
10:07 |
|
| 8/25/2007 |
Run |
Phoenix Park |
<75% Easy |
15.5 mi |
3:03:06 |
11:49 |
|
| 8/21/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.0 mi |
28:20 |
9:25 |
|
| 8/20/2007 |
Run |
Phoenix Park |
<75% Easy |
3.6 mi |
39:42 |
11:00 |
|
| 8/18/2007 |
Run |
Phoenix Park |
Race |
10.4 mi |
1:35:23 |
9:13 |
|
| 8/16/2007 |
Run |
Phoenix Park |
<75% Easy |
2.3 mi |
26:31 |
11:26 |
|
| 8/16/2007 |
Run |
Phoenix Park |
<75% Easy |
1.6 mi |
16:02 |
10:17 |
|
| 8/15/2007 |
Run |
Phoenix Park |
<85% or Intervls |
3.7 mi |
36:30 |
9:56 |
|
| 8/12/2007 |
Run |
Phoenix Park |
<75% Easy |
8.0 mi |
1:22:50 |
10:19 |
|
| 8/9/2007 |
Run |
Phoenix Park |
Long |
2.6 mi |
25:56 |
10:04 |
|
| 8/8/2007 |
Run |
Phoenix Park |
<75% Easy |
2.6 mi |
30:01 |
11:39 |
|
| 8/4/2007 |
Run |
Phoenix Park |
Long |
13.0 mi |
2:14:45 |
10:22 |
|
| 8/2/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
3.1 mi |
31:57 |
10:19 |
|
| 7/31/2007 |
Run |
3.5 miles in Phoenix park |
Fartlek |
3.6 mi |
38:05 |
10:32 |
|
| 7/30/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
3.0 mi |
35:03 |
11:44 |
|
| 7/28/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
9.0 mi |
1:39 |
0:11 |
|
| 7/26/2007 |
Run |
3.5 miles in Phoenix park |
Tempo |
4.0 mi |
40:01 |
10:07 |
|
| 7/24/2007 |
Run |
3.5 miles in Phoenix park |
Fartlek |
3.1 mi |
34:01 |
10:53 |
|
| 7/23/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
2.6 mi |
30:01 |
11:39 |
|
| 7/21/2007 |
Run |
5 mile—from home to phoenix park |
Long |
12.0 mi |
2:04:56 |
10:25 |
|
| 7/19/2007 |
Run |
3.5 miles in Phoenix park |
Tempo |
3.9 mi |
35:01 |
9:06 |
|
| 7/17/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
3.7 mi |
36:24 |
9:59 |
|
| 7/16/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
2.7 mi |
30:08 |
11:15 |
|
| 7/14/2007 |
Run |
Adidas 5 Mile Run Series |
Race |
5.0 mi |
43:38 |
8:44 |
|
| 7/10/2007 |
Run |
5 mile—from home to phoenix park |
Tempo |
5.0 mi |
46:33 |
9:19 |
|
| 7/7/2007 |
Run |
3.5 miles in Phoenix park |
< 80% |
12.0 mi |
2:03:33 |
10:18 |
|
| 7/3/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
3.9 mi |
41:27 |
10:45 |
|
| 7/2/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
4.0 mi |
45:00 |
11:15 |
|
| 6/30/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
10.0 mi |
1:50:38 |
11:04 |
|
| 6/28/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
3.6 mi |
38:06 |
10:44 |
|
| 6/27/2007 |
Run |
3.5 miles in Phoenix park |
Fartlek |
3.4 mi |
36:06 |
10:32 |
|
| 6/25/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
3.9 mi |
45:01 |
11:28 |
|
| 6/23/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
9.0 mi |
1:34 |
0:11 |
|
| 6/21/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
4.1 mi |
42:05 |
10:22 |
|
| 6/18/2007 |
Run |
3.5 miles in Phoenix park |
<75% Easy |
4.1 mi |
45:47 |
11:06 |
|
| 6/16/2007 |
Run |
2 mile |
<75% Easy |
5.3 mi |
1:02:34 |
11:56 |
|
| 6/14/2007 |
Run |
3.5 miles in Phoenix park |
Hill |
3.3 mi |
30:02 |
9:12 |
|
| 6/12/2007 |
Run |
2 mile |
Hill |
3.3 mi |
39:47 |
12:02 |
|
| 6/11/2007 |
Run |
2 mile |
<70% Recovery |
2.3 mi |
25:02 |
11:05 |
|
| 6/9/2007 |
Run |
5 mile—from home to phoenix park |
< 80% |
8.1 mi |
1:33:26 |
11:32 |
|
| 6/7/2007 |
Run |
3 miles from home |
<85% or Intervls |
4.3 mi |
45:03 |
10:26 |
|
| 6/6/2007 |
Run |
3 miles from home |
Hill |
3.7 mi |
40:47 |
11:05 |
|
| 6/4/2007 |
Run |
3 miles from home |
<70% Recovery |
3.4 mi |
40:03 |
11:54 |
|
| 6/2/2007 |
Run |
2 mile |
<75% Easy |
7.0 mi |
1:18:34 |
11:14 |
|
| 5/31/2007 |
Run |
2 mile |
<85% or Intervls |
4.3 mi |
45:14 |
10:29 |
|
| 5/29/2007 |
Run |
2 mile |
<75% Easy |
1.2 mi |
14:00 |
11:29 |
|
| 5/29/2007 |
Run |
AA-4 mile |
Hill |
3.4 mi |
37:55 |
11:14 |
|
| 5/28/2007 |
Run |
2 mile |
<75% Easy |
3.5 mi |
40:10 |
11:29 |
|
| 5/26/2007 |
Run |
5 mile run with FrontRunners |
<75% Easy |
6.0 mi |
1:06:00 |
11:00 |
|
| 5/25/2007 |
Run |
3.5 miles in Phoenix park |
<85% or Intervls |
3.6 mi |
41:15 |
11:38 |
|
| 5/22/2007 |
Run |
5 mile—from home to phoenix park |
Hill |
4.2 mi |
50:02 |
11:55 |
|
| 5/21/2007 |
Run |
5 mile—from home to phoenix park |
<75% Easy |
3.5 mi |
40:03 |
11:21 |
|
| 5/19/2007 |
Run |
5 mile—from home to phoenix park |
<75% Easy |
6.1 mi |
1:08:30 |
11:14 |
|
| 5/16/2007 |
Run |
5 mile—from home to phoenix park |
Hill |
4.4 mi |
50:06 |
11:28 |
|
| 5/14/2007 |
Run |
3 miles from home |
<75% Easy |
3.0 mi |
35:02 |
11:41 |
|
| 5/12/2007 |
Run |
5 mile run with FrontRunners |
<75% Easy |
4.7 mi |
52:25 |
11:13 |
|
| 5/10/2007 |
Run |
3 miles from home |
<85% or Intervls |
3.0 mi |
29:31 |
9:59 |
|
| 5/8/2007 |
Run |
3 miles from home |
<85% or Intervls |
4.0 mi |
40:01 |
10:02 |
|
| 5/7/2007 |
Run |
3 miles from home |
< 80% |
3.2 mi |
33:39 |
10:39 |
|
| 5/5/2007 |
Run |
3 miles from home |
<75% Easy |
3.8 mi |
41:51 |
11:03 |
|
| 5/2/2007 |
Run |
3 miles from home |
<85% or Intervls |
4.0 mi |
40:14 |
10:01 |
|
| 5/1/2007 |
Run |
3 miles from home |
<85% or Intervls |
2.7 mi |
30:01 |
11:00 |
|
| 4/28/2007 |
Run |
3 miles from home |
<85% or Intervls |
3.7 mi |
34:33 |
9:25 |
|
| 4/26/2007 |
Run |
3 miles from home |
< 80% |
3.4 mi |
36:57 |
10:58 |
|
| 4/24/2007 |
Run |
3 miles from home |
< 80% |
2.8 mi |
30:01 |
10:48 |
|
| 4/23/2007 |
Run |
2 mile |
New routine |
2.0 mi |
19:37 |
9:49 |
|
| 4/21/2007 |
Run |
5 mile run with FrontRunners |
<85% or Intervls |
4.8 mi |
47:25 |
9:57 |
|
| 4/19/2007 |
Run |
5 mile—from home to phoenix park |
<85% or Intervls |
5.2 mi |
55:47 |
10:50 |
|
| 4/17/2007 |
Run |
5 mile—from home to phoenix park |
<70% Recovery |
2.5 mi |
31:32 |
12:34 |
|
| 4/15/2007 |
Run |
Bupa Great Run 10K |
Race |
6.2 mi |
58:58 |
9:31 |
|
| 4/11/2007 |
Run |
5 mile—from home to phoenix park |
<70% Recovery |
4.9 mi |
57:23 |
11:40 |
|
| 4/9/2007 |
Run |
Short Run |
Tempo |
2.8 mi |
28:00 |
10:00 |
|
| 4/7/2007 |
Run |
5 mile run with FrontRunners |
Tempo |
4.9 mi |
46:52 |
9:33 |
|
| 4/4/2007 |
Run |
5 mile—from home to phoenix park |
<85% or Intervls |
5.0 mi |
49:51 |
9:59 |
|
| 4/2/2007 |
Run |
5 mile—from home to phoenix park |
<85% or Intervls |
5.0 mi |
51:38 |
10:20 |
|
| 3/29/2007 |
Run |
5 mile—from home to phoenix park |
Tempo |
3.0 mi |
29:23 |
9:48 |
|
| 3/27/2007 |
Run |
3 miles from home |
<85% or Intervls |
3.9 mi |
42:41 |
10:52 |
|
| 3/24/2007 |
Run |
5 mile—from home to phoenix park |
Tempo |
4.4 mi |
44:31 |
10:09 |
|
| 3/22/2007 |
Run |
5 mile—from home to phoenix park |
<85% or Intervls |
5.0 mi |
52:55 |
10:34 |
|