Workouts

Summary
Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
5/23/2012 Run   Easy 5.1 mi 44:43 8:44
5/20/2012 Run
Madison Mud Run
 Race 5.0 mi    
5/19/2012 Run
GOTR 5K
 Race 3.0 mi 30:40 10:08
5/19/2012 Run   Warmup 1.5 mi    
5/13/2012 Run   Easy 8.0 mi 1:13:02 9:08
5/12/2012 Run   Easy 5.0 mi    
5/5/2012 Run
Wisconsin Marathon
 Race 26.6 mi 3:27:09 7:47
5/4/2012 Run   Easy 3.3 mi 29:05 8:45
5/3/2012 Run   Easy 4.5 mi 40:01 8:58
5/1/2012 Run
50 mins with 5 @ GMP + 4 striders
 Tempo 6.2 mi 48:47 7:51
4/30/2012 Pilates   Default      
4/29/2012 Run   Long 10.1 mi 1:30:11 8:57
4/29/2012 Pilates   Default      
4/28/2012 Run
Crazylegs Classic 2012 with James
 Race 5.0 mi 40:18 8:01
4/27/2012 Run
5 easy + 5 striders
 Easy 5.3 mi 45:43 8:42
4/27/2012 Lifting   Default      
4/26/2012 Run
8 at goal MP
 Tempo 9.0 mi 1:10:13 7:49
4/25/2012 Lifting   Default      
4/24/2012 Run
Strength Intervals - 4 x 1 mile @ 7:35; .5 rec
 Interval 7.2 mi 58:29 8:10
4/24/2012 Run   Easy 2.3 mi 20:00 8:54
4/23/2012 Lifting   Default      
4/22/2012 Run   Easy 7.0 mi 1:05:25 9:20
4/21/2012 Run   Default 13.1 mi 1:39:57 7:40
4/21/2012 Run   Warmup 2.6 mi 22:18 8:35
4/19/2012 Run   Easy 7.0 mi 1:01:34 8:48
4/19/2012 Lifting   Default      
4/18/2012 Run   Easy 7.1 mi 1:01:47 8:44
4/17/2012 Run
Strength Intervals - 2 x 3 miles @ 7:35
 Tempo 8.4 mi 1:06:49 7:59
4/17/2012 Lifting   Default      
4/15/2012 Run   Long 20.0 mi 2:56:10 8:49
4/14/2012 Run
Pi Mile Run 5K
 Race 5.0 km 22:56 7:23
4/14/2012 Run   Warmup 1.1 mi 9:10 8:20
4/14/2012 Run   Warmup 3.0 mi 25:42 8:28
4/13/2012 Run   Easy 4.7 mi 40:56 8:46
4/13/2012 Run   Recovery 2.0 mi 19:28 9:45
4/13/2012 Lifting   Default      
4/12/2012 Run   Easy 2.5 mi 21:56 8:47
4/12/2012 Run
8 @ goal marathon pace
 Tempo 9.6 mi 1:16:15 7:55
4/11/2012 Run   Easy 7.4 mi 1:05:22 8:49
4/11/2012 Lifting   Default      
4/10/2012 Run
Strength Intervals - 3 x 2 mile (7:35); .5 rec
 Interval 8.9 mi 1:11:35 8:06
4/9/2012 Lifting   Default      
4/8/2012 Run   Long 22.1 mi 3:15:29 8:51
4/7/2012 Run   Easy 6.8 mi 1:00:02 8:51
4/6/2012 Run
10 w/7 @ GMP
 Tempo 10.0 mi 1:20:20 8:02
4/5/2012 Run   Easy 2.5 mi 22:37 8:55
4/5/2012 Run   Easy 7.0 mi 1:01:06 8:43
4/4/2012 Run
5 x 1 mi @ 7:35; .5 rec - "Strength Intervals"
 Interval 10.0 mi 1:24:00 8:25
4/3/2012 Run   Easy 3.6 mi 32:16 9:01
4/3/2012 Run   Easy 4.7 mi 41:01 8:49
4/2/2012 Lifting   Default      
4/1/2012 Run   Long 11.4 mi 1:39:46 8:47
3/31/2012 Run
6 @ GMP
 Tempo 10.5 mi 1:26:15 8:14
3/30/2012 Lifting   Default      
3/29/2012 Run   Easy 3.3 mi 30:02 9:00
3/28/2012 Run
Strength Intervals 4x1 mi (7:35); .5 rec
 Interval 8.3 mi 1:10:30 8:32
3/27/2012 Run   Easy 4.5 mi 40:09 8:53
3/25/2012 Run
GD Trail
 Long 20.2 mi 3:00:03 8:57
3/24/2012 Run   Easy 8.0 mi 1:09:57 8:45
3/23/2012 Run
4x100 striders
 Easy 0.2 mi 1:13 5:33
3/23/2012 Run
.625 @ 7:17 x 5; .25 rec
 Interval 8.0 mi 1:05:58 8:14
3/23/2012 Lifting   Default      
3/22/2012 Run   Easy 7.0 mi 1:01:03 8:44
3/21/2012 Run
3 x 1 mile (@7:17); .25 rec
 Interval 9.1 mi 1:16:50 8:25
3/20/2012 Run   Easy 3.4 mi 30:11 8:56
3/20/2012 Run   Easy 4.6 mi 40:29 8:52
3/20/2012 Lifting   Default      
3/18/2012 Run   Default 6.7 mi 1:00:03 9:02
3/18/2012 Lifting   Default      
3/17/2012 Run   Cooldown 1.1 mi 10:58 10:04
3/17/2012 Run
SHAMROCK SHUFFLE 10K
 Race 6.2 mi 46:33 7:30
3/17/2012 Run   Warmup 1.5 mi 13:04 8:50
3/16/2012 Run   Easy 3.7 mi 31:32 8:39
3/15/2012 Run   Easy 6.0 mi 51:12 8:32
3/14/2012 Run
4x100 striders
 Interval 0.2 mi 1:14 5:54
3/14/2012 Run
5 x .38 @ 7:17; .25 rec
 Default 6.2 mi 52:11 8:22
3/14/2012 Lifting   Default      
3/14/2012 Pilates   Default      
3/13/2012 Run   Easy 3.3 mi 28:59 8:52
3/12/2012 Lifting   Default      
3/11/2012 Run   Long 12.0 mi 1:45:37 8:49
3/10/2012 Run
12 x .25 @ tempo; .25 rec
 Interval 9.4 mi 1:20:08 8:34
3/8/2012 Run   Recovery 2.1 mi 20:12 9:43
3/7/2012 Run
4 x .75 mi @ 7:17; .25 rec
 Tempo 8.3 mi 1:10:08 8:26
3/6/2012 Run   Easy 3.4 mi 30:14 8:49
3/4/2012 Run   Long 20.0 mi 3:00:40 9:01
3/3/2012 Run   Easy 6.3 mi 53:41 8:34
3/2/2012 Run
Tempo Intervals - Treadmill
 Tempo 9.5 mi 1:20:09 8:27
3/1/2012 Run   Easy 8.0 mi 1:10:55 8:52
2/29/2012 Run
5 x .63 @ tempo (7:17); .25 rec
 Tempo 8.2 mi 1:07:27 8:15
2/28/2012 Run   Easy 8.0 mi 1:10:47 8:51
2/26/2012 Run   Long 15.8 mi 2:21:16 8:58
2/25/2012 Run   Easy 6.1 mi 54:58 8:59
2/24/2012 Run
4x100 striders
 Interval 0.2 mi 1:18 6:53
2/24/2012 Run
3 x 1 mile (@7:17); .25 rec
 Tempo 9.2 mi 1:17:45 8:28
2/23/2012 Run   Easy 6.7 mi 1:00:25 8:58
2/22/2012 Run
4x100 striders
 Interval 0.2 mi 1:18 6:10
2/22/2012 Run
8 X .38 @ 7:17; .25 rec
 Interval 8.4 mi 1:10:40 8:23
2/21/2012 Run   Easy 6.7 mi 59:35 8:56
2/20/2012 Lifting   Default      
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