| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/9/2013 |
Run |
To LHS/Caren Dr/Str Br 1... |
Easy |
9.5 mi |
|
|
 |
| 10/7/2013 |
Run |
Str Br 1&2/Caren Dr/Pine Knob... |
Easy |
9.5 mi |
1:04:55 |
6:50 |
|
| 10/4/2013 |
Run |
Easy pre-Ragnar shake-out run... |
Easy |
2.1 mi |
16:15 |
7:45 |
|
| 10/3/2013 |
Run |
Str Br 1&2/Caren Dr/Pine Knob... |
Easy |
10.2 mi |
1:12:17 |
7:08 |
|
| 10/1/2013 |
Run |
Str Br 1&2/Bennett loops... |
Easy |
8.1 mi |
52:44 |
6:31 |
|
| 9/29/2013 |
Run |
Strawbridge Loop 2/Bartholow/Klees Mill/Cherry Tree... |
Long |
17.0 mi |
1:54:02 |
6:43 |
|
| 9/25/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake |
Easy |
10.2 mi |
1:09:47 |
6:53 |
|
| 9/23/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
11.2 mi |
1:17:42 |
6:59 |
|
| 9/22/2013 |
Run |
Recovery jog around the Lake... |
Easy |
2.4 mi |
19:15 |
8:02 |
|
| 9/20/2013 |
Run |
Font Hill/the Lake/Font Hill with Mark... |
Easy |
7.3 mi |
50:18 |
6:57 |
|
| 9/18/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
11.2 mi |
1:16:14 |
6:49 |
|
| 9/16/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
10.5 mi |
1:11:20 |
6:48 |
|
| 9/15/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
30:35 |
6:58 |
|
| 9/13/2013 |
Run |
Cent Ln/Old Annapolis/long way around Lake... |
Easy |
7.2 mi |
49:00 |
6:52 |
|
| 9/11/2013 |
Run |
Semi long run in Bumfuck, WV in hot weather... |
Easy |
15.0 km |
1:02:16 |
6:41 |
|
| 9/10/2013 |
Run |
AM run in Bridgeport, WV... |
Easy |
7.4 mi |
53:44 |
7:18 |
|
| 9/7/2013 |
Run |
Bagel run with Julia... |
Long |
16.3 mi |
1:50:55 |
6:50 |
|
| 8/29/2013 |
Run |
4 mile tempo run on the bagel run course... |
Tempo |
4.0 mi |
22:35 |
5:39 |
|
| 8/29/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 8/27/2013 |
Run |
400m, 800m, 2x1200m, 800m, 2x400m... |
Repeats |
4.0 mi |
|
|
|
| 8/27/2013 |
Run |
W/U + C/D during the workout with Bobby's group... |
Easy |
4.5 mi |
|
|
|
| 8/25/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.8 mi |
32:44 |
6:54 |
|
| 8/22/2013 |
Run |
4 mile tempo on the bagel run course... |
Tempo |
4.0 mi |
22:54 |
5:44 |
|
| 8/22/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 8/20/2013 |
Run |
Font Hill loop... |
Steady |
8.0 mi |
50:49 |
6:22 |
|
| 8/18/2013 |
Run |
Easy shake-out from HCC... |
Easy |
2.5 mi |
18:32 |
7:25 |
|
| 8/15/2013 |
Run |
3 mile tempo on the bagel run course with Adam... |
Tempo |
3.0 mi |
17:51 |
5:57 |
|
| 8/15/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
4.5 mi |
|
|
|
| 8/13/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
7.0 mi |
47:19 |
6:46 |
|
| 8/12/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
9.8 mi |
1:04:13 |
6:36 |
|
| 8/9/2013 |
Run |
Font Hill and around the Lake with Mark... |
Easy |
7.3 mi |
52:02 |
7:11 |
|
| 8/8/2013 |
Run |
Easy miles before and after the tempo run... |
Easy |
3.6 mi |
|
|
|
| 8/8/2013 |
Run |
6 mile tempo run with Bobby's group... |
Tempo |
6.0 mi |
37:19 |
6:14 |
|
| 8/6/2013 |
Run |
Cent Ln/Old Annapolis/short way around Lake |
Easy |
6.4 mi |
42:16 |
6:37 |
|
| 8/3/2013 |
Run |
Bagel run with Tom and Keith McIntyre... |
Easy |
10.0 mi |
1:06:34 |
6:40 |
|
| 8/2/2013 |
Run |
Cent Ln/Font Hill/long way around Lake |
Easy |
7.2 mi |
47:13 |
6:37 |
|
| 7/28/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
29:06 |
6:37 |
|
| 7/26/2013 |
Run |
Around the Lake/Durham Rd E/Darlington/Beaverbrook... |
Easy |
5.0 mi |
36:05 |
7:13 |
|
| 7/23/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.6 mi |
33:10 |
7:18 |
|
| 7/18/2013 |
Run |
Sun City West, AZ |
Easy |
3.0 mi |
21:52 |
7:18 |
|
| 7/17/2013 |
Run |
Sun City West, AZ (new pair of Black Superfeet) |
Easy |
3.9 mi |
29:19 |
7:32 |
|