| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/21/2009 |
Run |
Quad loop |
std work out |
5.8 mi |
52:54 |
9:12 |
 |
| 5/20/2009 |
Run |
~ to MH5 |
std work out |
5.8 mi |
51:14 |
8:54 |
|
| 5/19/2009 |
Run |
Triple Loop |
std work out |
4.6 mi |
37:47 |
8:13 |
|
| 5/18/2009 |
Run |
Dbl loop |
Easy |
3.2 mi |
36:45 |
11:36 |
|
| 5/18/2009 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:16 |
8:18 |
|
| 5/17/2009 |
Run |
Random Route |
Race |
5.0 km |
22:32 |
7:16 |
|
| 5/16/2009 |
Run |
Quad loop |
Easy |
6.1 mi |
57:14 |
9:23 |
|
| 5/14/2009 |
Run |
Front St 5 Mile |
Tempo |
5.0 mi |
42:53 |
8:35 |
|
| 5/13/2009 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:35 |
8:24 |
|
| 5/11/2009 |
Run |
Dbl loop |
Easy |
3.2 mi |
45:32 |
14:22 |
|
| 5/10/2009 |
Run |
~ to MH5 |
Easy |
5.8 mi |
56:33 |
9:50 |
|
| 5/9/2009 |
Run |
Forest River 8 |
Long |
8.0 mi |
1:16:18 |
9:30 |
|
| 5/8/2009 |
Run |
~ to MH5 |
std work out |
5.8 mi |
51:04 |
8:52 |
|
| 5/7/2009 |
Run |
Front St 5 Mile |
std work out |
5.0 mi |
45:30 |
9:06 |
|
| 5/6/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
54:18 |
8:55 |
|
| 5/3/2009 |
Run |
Ran |
Easy |
0.9 mi |
8:40 |
9:38 |
|
| 5/3/2009 |
Run |
Salem Wellness Fair |
Race |
5.0 km |
|
|
|
| 5/3/2009 |
Run |
Random Route |
Easy |
0.9 mi |
8:40 |
9:38 |
|
| 5/2/2009 |
Run |
Forest River 5 |
std work out |
4.9 mi |
47:16 |
9:43 |
|
| 4/30/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
52:42 |
8:39 |
|
| 4/29/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:37 |
8:28 |
|
| 4/28/2009 |
Run |
Front St 5 Mile |
std work out |
5.0 mi |
47:26 |
9:30 |
|
| 4/27/2009 |
Run |
Dbl loop |
Easy |
3.2 mi |
42:03 |
13:16 |
|
| 2/22/2009 |
Run |
Random Route |
std work out |
7.5 mi |
1:11:28 |
9:32 |
|
| 2/20/2009 |
Run |
Quad loop |
Tempo |
6.1 mi |
52:05 |
8:33 |
|
| 2/19/2009 |
Run |
Quad loop |
Tempo |
6.1 mi |
52:58 |
8:41 |
|
| 2/19/2009 |
Run |
Front St 5 Mile |
std work out |
5.0 mi |
47:59 |
9:36 |
|
| 2/16/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
56:59 |
9:21 |
|
| 2/15/2009 |
Run |
~ around MHN via street |
Long |
10.9 mi |
1:36:31 |
8:52 |
|
| 2/14/2009 |
Run |
Random Route |
Tempo |
7.0 mi |
1:01:36 |
8:48 |
|
| 2/12/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
54:00 |
8:52 |
|
| 2/11/2009 |
Run |
Quad loop |
Tempo |
6.1 mi |
49:39 |
8:09 |
|
| 2/9/2009 |
Run |
Triple Loop |
Easy |
4.6 mi |
50:19 |
10:57 |
|
| 2/4/2009 |
Run |
Triple Loop |
std work out |
4.6 mi |
43:37 |
9:29 |
|
| 2/4/2009 |
Run |
Triple Loop |
Easy |
4.6 mi |
40:01 |
8:42 |
|
| 2/1/2009 |
Run |
~/Salem Willows/Winter Island |
Long |
9.1 mi |
1:23:50 |
9:11 |
|
| 1/29/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
53:28 |
8:46 |
|
| 1/26/2009 |
Run |
Dbl loop |
Fartlek |
3.2 mi |
32:38 |
10:18 |
|
| 1/26/2009 |
Run |
One loop |
Easy |
1.7 mi |
18:30 |
10:53 |
|
| 1/25/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
54:11 |
8:53 |
|
| 1/24/2009 |
Run |
FR - MH Neck - street |
Long |
9.4 mi |
1:24:41 |
9:02 |
|
| 1/23/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:03 |
8:23 |
|
| 1/22/2009 |
Run |
Front St 5 Mile |
Tempo |
5.0 mi |
46:26 |
9:18 |
|
| 1/20/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:39 |
8:29 |
|
| 1/19/2009 |
Run |
Triple Loop |
Easy |
4.6 mi |
53:36 |
11:40 |
|
| 1/17/2009 |
Run |
Random Route |
Easy |
5.7 mi |
1:03:14 |
11:06 |
|
| 1/16/2009 |
Run |
Triple Loop |
std work out |
4.6 mi |
42:20 |
9:13 |
|
| 1/14/2009 |
Run |
Triple Loop |
std work out |
4.6 mi |
41:03 |
8:56 |
|
| 1/12/2009 |
Run |
One loop |
std work out |
1.6 mi |
15:46 |
9:52 |
|
| 1/12/2009 |
Run |
One loop |
Easy |
1.6 mi |
18:36 |
11:38 |
|
| 1/11/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
53:12 |
8:44 |
|
| 1/10/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
52:45 |
8:39 |
|
| 1/8/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:23 |
8:26 |
|
| 1/8/2009 |
Run |
Front St 5 Mile |
Tempo |
5.0 mi |
48:13 |
9:39 |
|
| 1/6/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
53:34 |
8:47 |
|
| 1/5/2009 |
Run |
Triple Loop |
std work out |
4.6 mi |
39:41 |
8:38 |
|
| 1/4/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
50:08 |
8:14 |
|
| 1/2/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
49:56 |
8:12 |
|
| 12/31/2008 |
Run |
Triple Loop |
Tempo |
4.6 mi |
36:03 |
7:51 |
|
| 12/29/2008 |
Run |
Quad loop |
Easy |
6.1 mi |
1:10:15 |
11:31 |
|
| 12/27/2008 |
Run |
Random Route |
std work out |
8.3 mi |
1:24:40 |
10:16 |
|
| 12/18/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
53:00 |
8:42 |
|
| 12/7/2008 |
Run |
Random Route |
Race |
9.4 mi |
1:10:29 |
7:30 |
|
| 11/27/2008 |
Run |
Wild Turkey 5 |
Race |
5.0 mi |
37:08 |
7:26 |
|
| 11/11/2008 |
Run |
Random Route |
std work out |
5.3 mi |
45:10 |
8:37 |
|
| 11/10/2008 |
Run |
One loop |
Easy |
1.7 mi |
22:58 |
13:31 |
|
| 11/10/2008 |
Run |
One loop |
Easy |
1.7 mi |
22:28 |
13:13 |
|
| 10/31/2008 |
Run |
~ Forest River 7 |
std work out |
7.7 mi |
1:05:51 |
8:34 |
|
| 10/29/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
55:00 |
9:01 |
|