| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/20/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
33:17 |
7:34 |
 |
| 7/21/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
31:25 |
7:09 |
|
| 7/23/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.6 mi |
33:10 |
7:18 |
|
| 7/24/2013 |
Run |
2x around the Lake with Mark... |
Easy |
5.0 mi |
36:40 |
7:20 |
|
| 7/26/2013 |
Run |
Around the Lake/Durham Rd E/Darlington/Beaverbrook... |
Easy |
5.0 mi |
36:05 |
7:13 |
|
| 7/27/2013 |
Run |
1 1/6 laps around Lake/Cent Ln/Durham E/Lynngate/Beaverbrook... |
Easy |
6.2 mi |
44:13 |
7:12 |
|
| 7/28/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
29:06 |
6:37 |
|
| 7/30/2013 |
Run |
Easy run along the Susquehanna River in Kingston, PA |
Easy |
6.5 mi |
44:00 |
6:47 |
|
| 7/31/2013 |
Run |
Easy run along the Susquehanna River in Kingston, PA |
Easy |
7.5 mi |
48:55 |
6:32 |
|
| 8/2/2013 |
Run |
Cent Ln/Font Hill/long way around Lake |
Easy |
7.2 mi |
47:13 |
6:37 |
|
| 8/3/2013 |
Run |
Bagel run with Tom and Keith McIntyre... |
Easy |
10.0 mi |
1:06:34 |
6:40 |
|
| 8/4/2013 |
Run |
Around Kentlands... |
Easy |
3.8 mi |
27:13 |
7:16 |
|
| 8/6/2013 |
Run |
Cent Ln/Old Annapolis/short way around Lake |
Easy |
6.4 mi |
42:16 |
6:37 |
|
| 8/7/2013 |
Run |
Cent Ln/Old Annapolis/long way around Lake/Beaverbrook... |
Easy |
7.5 mi |
49:55 |
6:40 |
|
| 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 |
|
| 8/9/2013 |
Run |
Font Hill and around the Lake with Mark... |
Easy |
7.3 mi |
52:02 |
7:11 |
|
| 8/11/2013 |
Run |
Cedar Ln/S Spr onto CC course/BL to LPP/Col Rd/short way Lake |
Easy |
12.3 mi |
1:22:41 |
6:44 |
|
| 8/12/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
9.8 mi |
1:04:13 |
6:36 |
|
| 8/13/2013 |
Run |
Along the Schuylkill River Trail... |
Easy |
7.0 mi |
47:19 |
6:46 |
|
| 8/14/2013 |
Run |
3xMile + 800m @ HCC with the guys during their workout... |
Repeats |
8.0 mi |
|
|
|
| 8/15/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
4.5 mi |
|
|
|
| 8/15/2013 |
Run |
3 mile tempo on the bagel run course with Adam... |
Tempo |
3.0 mi |
17:51 |
5:57 |
|
| 8/17/2013 |
Run |
Bagel run with Greg H and Tunde... |
Easy |
14.4 mi |
1:38:26 |
6:51 |
|
| 8/18/2013 |
Run |
Easy shake-out from HCC... |
Easy |
2.5 mi |
18:32 |
7:25 |
|
| 8/19/2013 |
Run |
Font Hill loop... |
Easy |
8.0 mi |
52:42 |
6:36 |
|
| 8/20/2013 |
Run |
Font Hill loop... |
Steady |
8.0 mi |
50:49 |
6:22 |
|
| 8/21/2013 |
Run |
Font Hill to north entrance of the Lake... |
Easy |
8.5 mi |
57:48 |
6:48 |
|
| 8/22/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 8/22/2013 |
Run |
4 mile tempo on the bagel run course... |
Tempo |
4.0 mi |
22:54 |
5:44 |
|
| 8/24/2013 |
Run |
Bagel run with Conrad O... |
Long |
16.3 mi |
1:46:43 |
6:35 |
|
| 8/25/2013 |
Run |
Around the lake and back via Beaverbrook... |
Easy |
4.8 mi |
32:44 |
6:54 |
|
| 8/26/2013 |
Run |
Cent Ln/Font Hill/SHORT way around Lake + Beaverbrook... |
Easy |
10.0 mi |
1:10:14 |
7:02 |
|
| 8/27/2013 |
Run |
W/U + C/D during the workout with Bobby's group... |
Easy |
4.5 mi |
|
|
|
| 8/27/2013 |
Run |
400m, 800m, 2x1200m, 800m, 2x400m... |
Repeats |
4.0 mi |
|
|
|
| 8/28/2013 |
Run |
Cent Ln/Font Hill/long way around Lake |
Easy |
9.8 mi |
1:08:48 |
7:04 |
|
| 8/29/2013 |
Run |
Easy W/U + C/D with Bobby's group |
Easy |
5.3 mi |
|
|
|
| 8/29/2013 |
Run |
4 mile tempo run on the bagel run course... |
Tempo |
4.0 mi |
22:35 |
5:39 |
|
| 9/6/2013 |
Run |
Font Hill loop... |
Easy |
8.0 mi |
52:11 |
6:32 |
|
| 9/7/2013 |
Run |
Bagel run with Julia... |
Long |
16.3 mi |
1:50:55 |
6:50 |
|
| 9/8/2013 |
Run |
Cent Ln/Old Annapolis/108/Lake path/Beaverbrook... |
Easy |
7.0 mi |
49:00 |
7:00 |
|
| 9/10/2013 |
Run |
PM run in Bridgeport, WV... |
Easy |
6.0 mi |
40:16 |
6:43 |
|
| 9/10/2013 |
Run |
AM run in Bridgeport, WV... |
Easy |
7.4 mi |
53:44 |
7:18 |
|
| 9/11/2013 |
Run |
Semi long run in Bumfuck, WV in hot weather... |
Easy |
15.0 km |
1:02:16 |
6:41 |
|
| 9/12/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake |
Easy |
10.2 mi |
1:07:18 |
6:38 |
|
| 9/13/2013 |
Run |
Cent Ln/Old Annapolis/long way around Lake... |
Easy |
7.2 mi |
49:00 |
6:52 |
|
| 9/14/2013 |
Run |
Long run in Baltimore with Carlos... |
Long |
18.0 mi |
1:59:54 |
6:40 |
|
| 9/15/2013 |
Run |
Around the lake and back... |
Easy |
4.4 mi |
30:35 |
6:58 |
|
| 9/16/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
10.5 mi |
1:11:20 |
6:48 |
|
| 9/17/2013 |
Run |
2x(1600-800-400 w/ 400 jog), 400 with Bobby's group |
Repeats |
5.0 mi |
|
|
|
| 9/17/2013 |
Run |
W/U + C/D during the workout with Bobby's group... |
Easy |
4.5 mi |
|
|
|
| 9/18/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
11.2 mi |
1:16:14 |
6:49 |
|
| 9/19/2013 |
Run |
Easy miles before and after the tempo run... |
Easy |
5.5 mi |
|
|
|
| 9/19/2013 |
Run |
3 mile tempo on the bagel run course... |
Tempo |
3.0 mi |
16:46 |
5:36 |
|
| 9/20/2013 |
Run |
Font Hill/the Lake/Font Hill with Mark... |
Easy |
7.3 mi |
50:18 |
6:57 |
|
| 9/21/2013 |
Run |
W/U + C/D for Metric Marathon... |
Easy |
2.3 mi |
|
|
|
| 9/21/2013 |
Run |
37th Columbia Metric Marathon |
RACE |
26.2 km |
1:37:52 |
6:01 |
|
| 9/22/2013 |
Run |
Recovery jog around the Lake... |
Easy |
2.4 mi |
19:15 |
8:02 |
|
| 9/23/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake/Beaverbrook... |
Easy |
11.2 mi |
1:17:42 |
6:59 |
|
| 9/24/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/north side of Lake/Beaverbrook... |
Steady |
8.6 mi |
53:46 |
6:16 |
|
| 9/25/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/long way around Lake |
Easy |
10.2 mi |
1:09:47 |
6:53 |
|
| 9/27/2013 |
Run |
Semi-long run in E-burg... |
Easy |
11.0 mi |
1:11:51 |
6:32 |
|
| 9/29/2013 |
Run |
Strawbridge Loop 2/Bartholow/Klees Mill/Cherry Tree... |
Long |
17.0 mi |
1:54:02 |
6:43 |
|
| 9/30/2013 |
Run |
Str Br 2/Carroll Sq 1/Pine Knob... |
Easy |
11.0 mi |
1:15:55 |
6:55 |
|
| 10/1/2013 |
Run |
Str Br 1&2/Bennett loops... |
Easy |
8.1 mi |
52:44 |
6:31 |
|
| 10/2/2013 |
Run |
Carroll Sq 2/Str Br 2/Pine Knob... |
Steady |
11.4 mi |
1:12:09 |
6:20 |
|
| 10/3/2013 |
Run |
Str Br 1&2/Caren Dr/Pine Knob... |
Easy |
10.2 mi |
1:12:17 |
7:08 |
|
| 10/4/2013 |
Run |
Easy pre-Ragnar shake-out run... |
Easy |
2.1 mi |
16:15 |
7:45 |
|
| 10/4/2013 |
Run |
Ragnar Leg #11... |
Tempo |
8.9 mi |
50:09 |
5:39 |
|
| 10/5/2013 |
Run |
Ragnar Leg #36 with Jess... |
Tempo |
4.3 mi |
27:33 |
6:29 |
|
| 10/5/2013 |
Run |
Ragnar Leg #23... |
Tempo |
9.2 mi |
57:15 |
6:14 |
|
| 10/7/2013 |
Run |
Str Br 1&2/Caren Dr/Pine Knob... |
Easy |
9.5 mi |
1:04:55 |
6:50 |
|
| 10/8/2013 |
Run |
Str Br 1&2/Carroll Sq 1/Pine Knob... |
Easy |
11.0 mi |
1:14:46 |
6:48 |
|
| 10/9/2013 |
Run |
To LHS/Caren Dr/Str Br 1... |
Easy |
9.5 mi |
|
|
|
| 10/11/2013 |
Run |
To Rt 32 and back + one loop around neighborhood... |
Easy |
4.6 mi |
32:15 |
7:01 |
|
| 10/12/2013 |
Run |
Baltimore Marathon Relay - Leg 1 |
RACE |
5.3 mi |
29:22 |
5:33 |
|
| 10/12/2013 |
Run |
Cooldown with Steve Laurie from Druid Hill to finish line... |
Easy |
4.1 mi |
|
|
|
| 10/13/2013 |
Run |
Str Br 1&2/Caren Dr/Pine Knob... |
Easy |
9.5 mi |
1:05:03 |
6:51 |
|
| 10/14/2013 |
Run |
Str Br 2/Carroll Sq 1/Pine Knob... |
Easy |
11.0 mi |
1:13:59 |
6:44 |
|
| 10/15/2013 |
Run |
Str Br 2/Caren Dr/Carroll Sq 2/Bennett to Pine Knob... |
Easy |
11.4 mi |
1:18:44 |
6:57 |
|
| 10/16/2013 |
Run |
4x800 (200 jog), 4x600 (200 jog), 4x400 (200 jog) (400 jog btw) |
Repeats |
6.2 mi |
|
|
|
| 10/16/2013 |
Run |
2 mile W/U & 2 mile C/D with Carlos... |
Easy |
4.0 mi |
|
|
|
| 10/17/2013 |
Run |
Str Br 2/Caren Dr/Bennett to Pine Knob... |
Easy |
9.4 mi |
1:05:41 |
7:02 |
|
| 10/18/2013 |
Run |
Str Br/Caren Dr/Pine Knob w/ 6x200m strides (200m jog) @ LHS... |
Easy |
9.4 mi |
1:03:05 |
6:43 |
|
| 10/19/2013 |
Run |
B-more with Carlos... |
Long |
17.0 mi |
1:58:17 |
6:58 |
|
| 10/20/2013 |
Run |
TO Rt 32 and back... |
Easy |
3.8 mi |
25:30 |
6:48 |
|
| 10/21/2013 |
Run |
Str Br 2/Caren Dr/Bennett to Pine Knob + strides... |
Easy |
11.0 mi |
1:13:24 |
6:41 |
|
| 10/23/2013 |
Run |
Semi-long run in Matthews, NC... |
Easy |
12.5 mi |
1:23:00 |
6:39 |
|
| 10/24/2013 |
Run |
Str Br 2/Carroll Sq 1&2/Pine Knob... |
Steady |
11.2 mi |
1:12:49 |
6:32 |
|
| 10/25/2013 |
Run |
Str Br 2/Carroll Sq 1/Caren Dr/Bennett... |
Easy |
11.0 mi |
1:13:59 |
6:44 |
|
| 10/26/2013 |
Run |
Str Br 1/Caren Dr/Pine Knob... |
Easy |
8.2 mi |
55:06 |
6:46 |
|
| 10/27/2013 |
Run |
Str Br 2/Bartholow/Cherry Tree/Bennett... |
Long |
17.0 mi |
1:51:50 |
6:35 |
|
| 10/28/2013 |
Run |
Strawbridge/Carroll Sq 1&2/Bennett... |
Easy |
11.0 mi |
1:16:13 |
6:56 |
|
| 10/29/2013 |
Run |
Caren Dr/Car Sq 1&2/Caren Dr/Str 2/CD loop... |
Steady |
12.5 mi |
1:21:23 |
6:31 |
|
| 11/1/2013 |
Run |
Str Br 1&2/Carroll Sq 1&2/Caren Dr/Bennett... |
Easy |
12.0 mi |
1:21:40 |
6:49 |
|
| 11/2/2013 |
Run |
NCR with Carlos and Kevin... |
Long |
17.0 mi |
1:51:08 |
6:33 |
|
| 11/3/2013 |
Run |
Easy hilly run in Frederick before Grapevine... |
Easy |
7.7 mi |
54:01 |
7:04 |
|
| 11/4/2013 |
Run |
Str Br 1&2/Carroll Sq 1&2/Bennett with 6x150m strides... |
Easy |
12.6 mi |
1:22:06 |
6:31 |
|
| 11/5/2013 |
Run |
Str Br 1&2/Carroll Sq 1&2/Caren Dr/Bennett... |
Easy |
11.8 mi |
1:20:00 |
6:47 |
|
| 11/6/2013 |
Run |
4x800m (200m jog), 4x400m (200m jog), 4x200m (150m jog) @ OMHS.. |
Repeats |
5.0 mi |
|
|
|