| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 1/1/2013 |
Run |
|
9:00-9:30 |
5.1 mi |
46:45 |
9:09 |
 |
| 1/3/2013 |
Run |
|
Intervals |
5.0 mi |
44:54 |
8:59 |
|
| 1/4/2013 |
Run |
|
Easy 9:30+ |
4.4 mi |
42:31 |
9:35 |
|
| 1/5/2013 |
Run |
|
Long 10+ |
6.9 mi |
1:05:56 |
9:33 |
|
| 1/7/2013 |
Run |
|
Tempo |
3.1 mi |
28:14 |
9:05 |
|
| 1/9/2013 |
Run |
|
Easy 9:30+ |
3.5 mi |
34:29 |
9:52 |
|
| 1/18/2013 |
Core / Weights |
|
|
|
15:00 |
|
|
| 1/20/2013 |
Run |
|
Easy 9:30+ |
4.0 mi |
37:59 |
9:32 |
|
| 1/26/2013 |
Run |
|
9:00-9:30 |
4.1 mi |
38:13 |
9:16 |
|
| 1/27/2013 |
Run |
|
Long 10+ |
7.8 mi |
1:14:33 |
9:34 |
|
| 1/27/2013 |
Run |
|
Long 10+ |
0.5 mi |
5:08 |
9:31 |
|
| 2/3/2013 |
Run |
|
Long 10+ |
8.0 mi |
1:16:03 |
9:33 |
|
| 2/3/2013 |
Run |
|
Long 10+ |
0.5 mi |
4:23 |
8:47 |
|
| 2/3/2013 |
Run |
|
Long 10+ |
0.5 mi |
4:52 |
9:56 |
|
| 2/6/2013 |
Run |
|
Easy 9:30+ |
0.6 mi |
6:17 |
10:18 |
|
| 2/10/2013 |
Run |
|
Long 10+ |
9.1 mi |
1:28:45 |
9:46 |
|
| 2/17/2013 |
Run |
|
Long 10+ |
0.5 mi |
4:20 |
9:37 |
|
| 2/17/2013 |
Run |
|
Long 10+ |
10.5 mi |
1:41:51 |
9:41 |
|
| 2/24/2013 |
Run |
|
Long 10+ |
11.8 mi |
1:53:26 |
9:36 |
|
| 2/24/2013 |
Run |
|
Long 10+ |
0.5 mi |
4:29 |
9:34 |
|
| 3/3/2013 |
Run |
|
Long 10+ |
8.9 mi |
1:24:58 |
9:32 |
|
| 3/10/2013 |
Run |
|
Long 10+ |
11.1 mi |
1:50:48 |
9:58 |
|
| 3/17/2013 |
Run |
|
Long 10+ |
9.5 mi |
1:33:06 |
9:48 |
|
| 3/24/2013 |
Run |
|
Long 10+ |
13.1 mi |
2:08:52 |
9:50 |
|
| 3/30/2013 |
Run |
|
Easy 9:30+ |
1.1 mi |
10:45 |
9:47 |
|
| 3/31/2013 |
Run |
|
Long 10+ |
14.8 mi |
2:24:27 |
9:48 |
|
| 4/2/2013 |
Run |
|
8:30-9:00 |
4.5 mi |
39:26 |
8:46 |
|
| 4/7/2013 |
Run |
|
Long 10+ |
18.0 mi |
2:57:32 |
9:52 |
|
| 4/21/2013 |
Run |
|
Long 10+ |
16.4 mi |
2:45:38 |
10:06 |
|
| 4/24/2013 |
Run |
|
Tempo |
5.8 mi |
50:41 |
8:45 |
|
| 4/25/2013 |
Run |
|
Easy 9:30+ |
6.7 mi |
1:04:22 |
9:37 |
|
| 4/26/2013 |
Run |
|
9:00-9:30 |
6.9 mi |
1:03:00 |
9:08 |
|
| 4/28/2013 |
Run |
|
Long 10+ |
18.3 mi |
3:06:14 |
10:11 |
|
| 4/30/2013 |
Run |
|
9:00-9:30 |
4.4 mi |
40:10 |
9:08 |
|
| 5/1/2013 |
Run |
|
Easy 9:30+ |
8.7 mi |
1:30:41 |
10:23 |
|
| 5/3/2013 |
Run |
|
Easy 9:30+ |
9.0 mi |
1:27:51 |
9:46 |
|
| 5/5/2013 |
Run |
|
Long 10+ |
20.0 mi |
3:25:41 |
10:18 |
|
| 5/8/2013 |
Run |
|
9:00-9:30 |
4.4 mi |
41:30 |
9:25 |
|
| 5/10/2013 |
Run |
|
Easy 9:30+ |
4.2 mi |
44:52 |
10:44 |
|
| 5/12/2013 |
Run |
|
Long 10+ |
10.3 mi |
1:42:36 |
9:58 |
|
| 5/13/2013 |
Run |
|
Easy 9:30+ |
3.1 mi |
30:22 |
9:48 |
|
| 5/15/2013 |
Run |
|
Easy 9:30+ |
2.0 mi |
20:05 |
10:00 |
|
| 5/22/2013 |
Run |
|
Easy 9:30+ |
2.4 mi |
23:09 |
9:37 |
|
| 5/25/2013 |
Run |
|
9:00-9:30 |
4.7 mi |
43:04 |
9:10 |
|
| 5/26/2013 |
Run |
|
9:00-9:30 |
3.0 mi |
27:00 |
9:00 |
|
| 5/27/2013 |
Run |
|
Easy 9:30+ |
1.9 mi |
17:54 |
9:23 |
|
| 5/27/2013 |
Bike |
|
Easy |
6.2 mi |
29:16 |
4:46 |
|
| 5/29/2013 |
Run |
|
8:30-9:00 |
4.5 mi |
39:53 |
8:51 |
|
| 6/2/2013 |
Run |
|
Long 10+ |
9.0 mi |
1:25:28 |
9:30 |
|
| 6/5/2013 |
Run |
|
Intervals |
4.0 mi |
35:23 |
8:54 |
|
| 6/8/2013 |
Run |
|
Easy 9:30+ |
4.8 mi |
46:47 |
9:44 |
|
| 6/9/2013 |
Run |
|
Long 10+ |
7.2 mi |
1:10:00 |
9:41 |
|
| 6/10/2013 |
Run |
|
8:30-9:00 |
4.1 mi |
35:53 |
8:47 |
|
| 6/12/2013 |
Run |
|
Tempo |
4.3 mi |
36:42 |
8:33 |
|
| 6/14/2013 |
Run |
|
8:30-9:00 |
4.8 mi |
42:06 |
8:42 |
|
| 6/15/2013 |
Run |
|
Long 10+ |
11.1 mi |
1:48:14 |
9:44 |
|
| 6/18/2013 |
Run |
|
drills |
3.5 mi |
37:03 |
10:30 |
|
| 6/19/2013 |
Run |
|
8:30-9:00 |
2.0 mi |
17:01 |
8:31 |
|
| 6/20/2013 |
Run |
|
9:00-9:30 |
3.3 mi |
29:48 |
9:06 |
|
| 6/21/2013 |
Run |
|
8:30-9:00 |
5.3 mi |
47:19 |
8:56 |
|
| 6/22/2013 |
Run |
|
Intervals |
5.6 mi |
49:39 |
8:52 |
|
| 6/23/2013 |
Run |
|
Long 10+ |
8.1 mi |
1:18:38 |
9:41 |
|
| 6/26/2013 |
Run |
|
8:30-9:00 |
3.2 mi |
28:38 |
8:59 |
|
| 6/27/2013 |
Run |
|
9:00-9:30 |
6.4 mi |
1:00:46 |
9:28 |
|
| 6/28/2013 |
Run |
|
9:00-9:30 |
8.7 mi |
1:22:25 |
9:27 |
|
| 7/2/2013 |
Run |
|
Easy 9:30+ |
2.8 mi |
26:43 |
9:41 |
|
| 7/3/2013 |
Run |
|
9:00-9:30 |
3.9 mi |
35:49 |
9:17 |
|
| 7/4/2013 |
Run |
|
Tempo |
6.1 mi |
51:36 |
8:32 |
|
| 7/5/2013 |
Run |
|
9:00-9:30 |
4.6 mi |
42:31 |
9:12 |
|
| 7/6/2013 |
Run |
|
9:00-9:30 |
4.0 mi |
37:21 |
9:21 |
|
| 7/7/2013 |
Run |
|
Long 10+ |
11.0 mi |
1:46:07 |
9:39 |
|
| 7/8/2013 |
Run |
|
Easy 9:30+ |
2.5 mi |
23:48 |
9:36 |
|
| 7/10/2013 |
Run |
|
Intervals |
3.4 mi |
29:52 |
8:47 |
|
| 7/11/2013 |
Run |
|
9:00-9:30 |
3.1 mi |
29:14 |
9:25 |
|
| 7/12/2013 |
Run |
|
Easy 9:30+ |
4.6 mi |
43:58 |
9:35 |
|
| 7/13/2013 |
Run |
|
Long 10+ |
9.6 mi |
1:34:30 |
9:50 |
|
| 7/14/2013 |
Run |
|
8:30-9:00 |
5.8 mi |
50:59 |
8:48 |
|
| 7/15/2013 |
Run |
|
Easy 9:30+ |
5.0 mi |
48:25 |
9:46 |
|
| 7/17/2013 |
Run |
|
Easy 9:30+ |
3.3 mi |
32:09 |
9:54 |
|
| 7/18/2013 |
Run |
|
Long 10+ |
11.6 mi |
1:53:31 |
9:46 |
|
| 7/19/2013 |
Run |
|
Hill |
4.1 mi |
39:28 |
9:41 |
|
| 7/23/2013 |
Run |
|
9:00-9:30 |
4.1 mi |
37:59 |
9:18 |
|
| 7/24/2013 |
Run |
|
Easy 9:30+ |
3.1 mi |
29:48 |
9:32 |
|
| 7/26/2013 |
Run |
|
Intervals |
6.1 mi |
55:51 |
9:10 |
|
| 7/27/2013 |
Run |
|
9:00-9:30 |
4.2 mi |
38:19 |
9:04 |
|
| 7/28/2013 |
Run |
|
Long 10+ |
13.1 mi |
2:07:06 |
9:43 |
|
| 7/29/2013 |
Run |
|
Easy 9:30+ |
2.3 mi |
22:00 |
9:30 |
|
| 7/31/2013 |
Run |
|
8:30-9:00 |
4.8 mi |
42:00 |
8:48 |
|
| 8/1/2013 |
Run |
|
Easy 9:30+ |
3.8 mi |
37:23 |
9:45 |
|
| 8/2/2013 |
Run |
|
Hill |
3.8 mi |
37:26 |
9:59 |
|
| 8/4/2013 |
Run |
|
Long 10+ |
14.1 mi |
2:19:27 |
9:54 |
|
| 8/6/2013 |
Run |
|
8:30-9:00 |
2.7 mi |
23:48 |
8:55 |
|
| 8/7/2013 |
Run |
|
Easy 9:30+ |
4.1 mi |
40:20 |
9:51 |
|
| 8/9/2013 |
Run |
|
Race |
3.0 mi |
22:04 |
7:19 |
|
| 8/9/2013 |
Run |
|
Easy 9:30+ |
0.3 mi |
4:47 |
14:29 |
|
| 8/11/2013 |
Run |
|
Long 10+ |
12.3 mi |
2:01:01 |
9:51 |
|
| 8/14/2013 |
Run |
|
Tempo |
6.4 mi |
58:59 |
9:12 |
|
| 8/15/2013 |
Bike |
|
Default |
4.6 mi |
22:01 |
4:47 |
|
| 8/16/2013 |
Run |
|
9:00-9:30 |
5.4 mi |
49:25 |
9:11 |
|
| 8/17/2013 |
Run |
|
9:00-9:30 |
5.8 mi |
54:00 |
9:18 |
|
|