| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 1/2/2013 |
Weights |
|
|
|
35:00 |
|
 |
| 1/10/2013 |
Weights |
|
|
|
30:00 |
|
|
| 1/12/2013 |
Weights |
|
|
|
|
|
|
| 1/17/2013 |
Weights |
|
|
|
35:00 |
|
|
| 1/19/2013 |
Weights |
|
|
|
|
|
|
| 12/1/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
|
|
|
| 12/6/2008 |
Run |
5 mile Croatan Loop |
Easy |
5.0 mi |
|
|
|
| 11/19/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:03 |
0:08 |
|
| 9/4/2010 |
Bike |
Broad Bay Roads |
Easy |
28.0 mi |
2:00:00 |
4:18 |
|
| 5/17/2010 |
Elliptical |
Gym |
Default |
5.0 mi |
30:00 |
6:00 |
|
| 5/20/2010 |
Elliptical |
Gym |
Default |
5.0 mi |
30:00 |
6:00 |
|
| 1/28/2009 |
Run |
7 mile Tempo Course |
Marathon Pace |
7.0 mi |
51:00 |
7:18 |
|
| 2/17/2009 |
Run |
Usual 8 mile course |
Fartlek |
8.0 mi |
58:32 |
7:19 |
|
| 12/23/2008 |
Run |
7 mile Tempo Course |
Tempo |
7.0 mi |
51:30 |
7:22 |
|
| 12/24/2010 |
Run |
Croatan plus to 26th Street |
Tempo |
8.0 mi |
59:30 |
7:27 |
|
| 12/9/2010 |
Run |
Croatan plus 18th Street |
Tempo |
7.0 mi |
52:15 |
7:28 |
|
| 11/25/2010 |
Run |
Croatan plus to 26th Street |
Tempo |
8.0 mi |
59:44 |
7:28 |
|
| 10/19/2010 |
Run |
Croatan |
Fartlek |
5.0 mi |
37:24 |
7:29 |
|
| 1/22/2009 |
Run |
Usual 8 mile course |
PBJ Special |
8.0 mi |
59:55 |
7:30 |
|
| 1/9/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:00:00 |
7:30 |
|
| 4/1/2009 |
Run |
5 mile Croatan Loop |
General Aerobic |
5.0 mi |
37:31 |
7:31 |
|
| 12/3/2010 |
Run |
Croatan plus to 26th Street |
Tempo |
8.0 mi |
1:00:10 |
7:32 |
|
| 4/4/2009 |
Run |
9 mile Croatan/Boardwalk course |
General Aerobic |
9.0 mi |
1:07:45 |
7:32 |
|
| 2/26/2009 |
Run |
Croatan - Boardwalk plus |
Medium Long |
13.0 mi |
1:38:10 |
7:34 |
|
| 12/16/2008 |
Run |
Usual 8 mile course |
Fartlek |
8.0 mi |
1:00:25 |
7:34 |
|
| 4/7/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:00:25 |
7:34 |
|
| 11/13/2010 |
Run |
Croatan plus to 26th Street |
Easy |
8.0 mi |
1:00:26 |
7:34 |
|
| 1/15/2009 |
Run |
Usual 8 mile course |
Tempo |
8.0 mi |
1:00:29 |
7:34 |
|
| 12/6/2011 |
Run |
Croatan plus to 26th Street |
Tempo |
8.0 mi |
1:00:30 |
7:34 |
|
| 4/2/2009 |
Run |
10 mile loop to 40th Street |
Medium Long |
10.0 mi |
1:15:39 |
7:34 |
|
| 11/16/2010 |
Run |
Bikepath Loop 2 |
Tempo |
7.0 mi |
53:00 |
7:35 |
|
| 12/8/2010 |
Run |
Croatan |
General Aerobic |
5.0 mi |
37:55 |
7:35 |
|
| 2/18/2011 |
Run |
Holiday Travel Park and back |
Fartlek |
6.0 mi |
45:30 |
7:35 |
|
| 12/18/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:00:55 |
7:37 |
|
| 3/24/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:00:57 |
7:38 |
|
| 2/10/2009 |
Run |
Usual 8 mile course |
Fartlek |
8.0 mi |
1:01:00 |
7:38 |
|
| 11/8/2011 |
Run |
Croatan plus to 18th Street |
Interval |
7.0 mi |
53:30 |
7:39 |
|
| 12/14/2011 |
Run |
Croatan |
Tempo |
5.0 mi |
38:14 |
7:39 |
|
| 12/24/2008 |
Run |
Prosperity Plus |
Long |
14.0 mi |
1:47:15 |
7:40 |
|
| 1/6/2011 |
Run |
Croatan plus 18th Street |
General Aerobic |
7.0 mi |
53:38 |
7:40 |
|
| 11/9/2010 |
Run |
Croatan plus to 26th Street |
General Aerobic |
8.0 mi |
1:01:18 |
7:40 |
|
| 1/11/2009 |
Run |
9 mile Croatan/Boardwalk course |
Fartlek |
9.0 mi |
1:09:00 |
7:40 |
|
| 10/5/2010 |
Run |
Croatan |
Fartlek |
5.0 mi |
38:20 |
7:40 |
|
| 4/6/2009 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:01:23 |
7:41 |
|
| 12/22/2010 |
Run |
Holiday Travel Park and back |
General Aerobic |
6.0 mi |
46:03 |
7:41 |
|
| 12/3/2008 |
Run |
9 mile Croatan/Boardwalk course |
Easy |
9.0 mi |
1:09:05 |
7:41 |
|
| 12/10/2008 |
Run |
Prosperity plus to 17th and home |
Long |
12.0 mi |
1:32:15 |
7:42 |
|
| 3/21/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:01:30 |
7:42 |
|
| 1/27/2009 |
Run |
7 mile Tempo Course |
General Aerobic |
7.0 mi |
53:50 |
7:42 |
|
| 12/30/2008 |
Run |
10 mile loop to 40th Street |
Easy |
10.0 mi |
1:17:00 |
7:42 |
|
| 12/8/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:01:38 |
7:43 |
|
| 1/1/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:01:45 |
7:44 |
|
| 2/25/2009 |
Run |
5 mile Croatan Loop |
General Aerobic |
5.0 mi |
38:36 |
7:44 |
|
| 10/25/2011 |
Run |
Croatan plus to 18th Street |
Interval |
7.0 mi |
54:05 |
7:44 |
|
| 12/5/2008 |
Run |
11 miles - Prosperity |
Long |
11.0 mi |
1:25:00 |
7:44 |
|
| 12/26/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:01:50 |
7:44 |
|
| 9/28/2010 |
Run |
Croatan |
Fartlek |
5.0 mi |
38:41 |
7:45 |
|
| 3/31/2009 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:01:55 |
7:45 |
|
| 7/27/2011 |
Run |
Croatan plus to 18th Street |
Fartlek |
7.0 mi |
54:12 |
7:45 |
|
| 12/2/2008 |
Run |
Treadmill Run |
Easy |
5.0 mi |
38:45 |
7:45 |
|
| 1/2/2009 |
Run |
Treadmill Run |
Tempo |
6.0 mi |
46:30 |
7:45 |
|
| 1/6/2009 |
Run |
Croatan - Boardwalk plus |
Medium Long |
11.0 mi |
1:25:15 |
7:45 |
|
| 10/23/2010 |
Run |
ProsperityPlus |
Medium Long |
12.0 mi |
1:33:00 |
7:45 |
|
| 12/17/2010 |
Run |
Gym |
Tempo |
8.0 mi |
1:02:00 |
7:45 |
|
| 7/8/2011 |
Run |
Croatan plus to 18th Street |
Fartlek |
7.0 mi |
54:15 |
7:45 |
|
| 4/12/2012 |
Run |
Croatan plus to 26th Street |
Fartlek |
8.0 mi |
1:02:00 |
7:45 |
|
| 3/27/2009 |
Run |
Usual 7 mile course |
General Aerobic |
7.0 mi |
54:20 |
7:46 |
|
| 2/7/2009 |
Run |
Prosperity Plus |
Long |
17.0 mi |
2:12:02 |
7:46 |
|
| 2/20/2011 |
Run |
ProsperityPlus |
Long |
13.0 mi |
1:41:00 |
7:47 |
|
| 1/15/2011 |
Run |
Croatan plus 18th Street |
General Aerobic |
7.0 mi |
54:25 |
7:47 |
|
| 3/9/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:02:12 |
7:47 |
|
| 3/12/2009 |
Run |
10 mile loop to 40th Street |
Medium Long |
10.0 mi |
1:17:45 |
7:47 |
|
| 10/20/2011 |
Run |
Prosperity/Bike Loop |
Medium Long |
9.0 mi |
1:10:00 |
7:47 |
|
| 11/25/2008 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:02:15 |
7:47 |
|
| 2/16/2009 |
Run |
Usual 8 mile course |
General Aerobic |
8.0 mi |
1:02:16 |
7:47 |
|
| 2/19/2009 |
Run |
Croatan - Boardwalk plus |
Medium Long |
12.0 mi |
1:33:24 |
7:47 |
|
| 3/10/2009 |
Run |
Usual 7 mile course |
Easy |
7.0 mi |
54:30 |
7:48 |
|
| 11/21/2008 |
Run |
Treadmill Run |
Easy |
8.0 mi |
1:02:20 |
7:48 |
|
| 2/21/2009 |
Run |
Prosperity Plus |
Long |
16.0 mi |
2:04:40 |
7:48 |
|
| 4/9/2009 |
Run |
10 mile loop to 40th Street |
Medium Long |
10.0 mi |
1:17:55 |
7:48 |
|
| 11/4/2010 |
Run |
Croatan plus to 26th Street |
General Aerobic |
8.0 mi |
1:02:21 |
7:48 |
|
| 10/15/2011 |
Run |
Prosperity/Croatan Plus |
Long |
13.0 mi |
1:41:20 |
7:48 |
|
| 1/13/2009 |
Run |
11 miles - Prosperity |
Medium Long |
11.0 mi |
1:25:45 |
7:48 |
|
| 4/3/2009 |
Run |
5 mile Croatan Loop |
Easy |
5.0 mi |
38:59 |
7:48 |
|
| 12/4/2008 |
Run |
Treadmill Run |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 3/22/2009 |
Run |
5 mile Croatan Loop |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 2/26/2011 |
Run |
Bikepath Loop 2 |
General Aerobic |
7.5 mi |
58:30 |
7:48 |
|
| 3/30/2009 |
Run |
Usual 8 mile course |
Easy |
8.0 mi |
1:02:25 |
7:49 |
|
| 11/27/2010 |
Run |
Croatan |
Easy |
5.0 mi |
39:06 |
7:50 |
|
| 2/12/2009 |
Run |
Croatan - Boardwalk plus |
Medium Long |
12.0 mi |
1:33:56 |
7:50 |
|
| 11/20/2008 |
Run |
6 mile course |
Easy |
6.0 mi |
47:00 |
7:50 |
|
| 11/24/2008 |
Run |
6 mile course |
Easy |
6.0 mi |
47:00 |
7:50 |
|
| 12/9/2008 |
Run |
Treadmill Run |
Easy |
6.0 mi |
47:00 |
7:50 |
|
| 2/15/2011 |
Run |
Croatan plus to 26th Street |
General Aerobic |
8.0 mi |
1:02:40 |
7:50 |
|
| 8/16/2011 |
Run |
Croatan plus to 18th Street |
Fartlek |
7.0 mi |
54:50 |
7:50 |
|
| 10/27/2011 |
Run |
Prosperity/Bike Loop |
Medium Long |
9.0 mi |
1:10:30 |
7:50 |
|
| 1/11/2012 |
Run |
Prosperity/Bike Loop |
Medium Long |
9.0 mi |
1:10:30 |
7:50 |
|
| 3/25/2009 |
Run |
6 mile course |
Easy |
6.0 mi |
47:02 |
7:51 |
|
| 10/22/2011 |
Run |
Prosperity/Croatan Plus |
Long |
14.0 mi |
1:49:45 |
7:51 |
|
| 12/14/2008 |
Run |
Croatan/Boardwalk to 62nd Street |
Long |
13.0 mi |
1:41:55 |
7:51 |
|