| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/7/2013 |
Run |
along river |
CLR 4'20"/4'30" |
9.0 km |
40:00 |
4:27 |
 |
| 9/24/2013 |
Run |
athletics track on grass |
CL 4'15"/4'20" |
14.5 km |
1:00:00 |
4:09 |
|
| 9/19/2013 |
Run |
capanna-borgo bicchia |
CLR 4'20"/4'30" |
11.2 km |
50:00 |
4:28 |
|
| 9/17/2013 |
Run |
along river |
CL 4'15"/4'20" |
16.3 km |
1:09:35 |
4:17 |
|
| 9/12/2013 |
Run |
ipercoop--casa |
CLR 4'20"/4'30" |
13.4 km |
1:00:00 |
4:29 |
|
| 9/10/2013 |
Run |
Beach road |
CL 4'15"/4'20" |
13.9 km |
1:00:00 |
4:19 |
|
| 9/6/2013 |
Run |
Beach road |
2km reps |
7.0 km |
28:17 |
4:03 |
|
| 9/4/2013 |
Run |
Beach road |
tempo run |
18.5 km |
1:13:54 |
4:00 |
|
| 9/2/2013 |
Run |
Beach road |
CLR 4'20"/4'30" |
13.5 km |
1:00:00 |
4:27 |
|
| 8/30/2013 |
Run |
house--out and in |
CL 4'15"/4'20" |
18.3 km |
1:15:00 |
4:06 |
|
| 8/26/2013 |
Run |
along river |
CLR 4'20"/4'30" |
11.3 km |
50:18 |
4:28 |
|
| 8/22/2013 |
Run |
along river |
CLR 4'20"/4'30" |
13.7 km |
1:00:00 |
4:23 |
|
| 8/17/2013 |
Run |
senigallia |
RAF + strides |
14.2 km |
59:07 |
4:10 |
|
| 8/13/2013 |
Run |
borgo ferretti |
Kenyan hills |
12.0 km |
52:46 |
4:24 |
|
| 5/20/2013 |
Run |
along river |
easy 7'22" |
5.0 mi |
36:40 |
4:34 |
|
| 5/17/2013 |
Run |
mcdonalds 5 |
5+1 easy |
7.1 mi |
51:13 |
4:29 |
|
| 5/12/2013 |
Run |
capanna-borgo bicchia |
Easy |
5.3 mi |
38:21 |
4:30 |
|
| 4/16/2013 |
Run |
carnin-mirage progression |
tempo run |
10.5 mi |
1:07:35 |
4:00 |
|
| 4/14/2013 |
Run |
filetto 15 miler |
Long |
15.2 mi |
1:48:38 |
4:28 |
|
| 4/11/2013 |
Run |
house capanna |
Easy |
5.9 mi |
40:32 |
4:19 |
|
| 4/6/2013 |
Run |
corinaldesi short |
Easy |
4.6 mi |
33:36 |
4:33 |
|
| 4/2/2013 |
Run |
along river |
Easy |
5.5 mi |
39:36 |
4:29 |
|
| 3/30/2013 |
Run |
capanna-borgo bicchia |
Easy |
5.6 mi |
41:21 |
4:36 |
|
| 3/13/2013 |
Run |
Beach road |
2 mile reps |
9.2 mi |
1:00:00 |
4:04 |
|
| 12/9/2012 |
Run |
brugnetto,ripe,monterado(long),roncitelli |
Long |
19.3 mi |
2:22:00 |
4:35 |
|
| 12/5/2012 |
Run |
house----senigallia |
6:00 pace |
9.5 mi |
1:03:59 |
4:12 |
|
| 11/8/2012 |
Run |
6 miler no route |
6:00 pace |
6.3 mi |
37:50 |
3:44 |
|
| 11/4/2012 |
Run |
house-beach road |
Long |
15.1 mi |
1:30:00 |
3:43 |
|
| 11/3/2012 |
Run |
house--out and in |
6:00 pace |
6.0 mi |
35:59 |
3:44 |
|
| 11/1/2012 |
Run |
zona industriale borgo bicchia |
2 mile reps |
10.0 mi |
59:04 |
3:41 |
|
| 10/29/2012 |
Run |
brugnetto out-in |
6:00 pace |
6.0 mi |
35:57 |
3:44 |
|
| 10/20/2012 |
Run |
house--out and in |
6:30 pace |
7.2 mi |
46:21 |
4:01 |
|
| 10/16/2012 |
Run |
house----senigallia |
6:00 pace |
8.5 mi |
50:48 |
3:43 |
|
| 10/14/2012 |
Run |
serra de conti |
Race |
13.1 mi |
1:22:40 |
3:56 |
|
| 10/14/2012 |
Run |
serra de conti |
warm up/cool dow |
1.9 mi |
16:00 |
5:14 |
|
| 10/10/2012 |
Run |
betolelle 7 |
Easy |
7.0 mi |
44:00 |
3:55 |
|
| 10/7/2012 |
Run |
house----city per |
6:00 pace |
11.0 mi |
1:06:25 |
3:46 |
|
| 10/3/2012 |
Run |
grazie |
5+1(mp) |
9.5 mi |
1:07:19 |
4:25 |
|