| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/6/2010 |
Run |
Betzwood |
Easy |
6.1 mi |
53:05 |
8:47 |
 |
| 9/7/2010 |
Run |
Upper Darby Track |
Interval |
8.8 mi |
|
|
|
| 9/9/2010 |
Run |
|
Tempo |
11.0 mi |
1:27:39 |
7:58 |
|
| 9/11/2010 |
Run |
Weisport Canal Trail |
Easy |
5.4 mi |
51:01 |
9:25 |
|
| 9/12/2010 |
Run |
Ridley Paved |
Long |
20.0 mi |
2:59:47 |
9:00 |
|
| 9/14/2010 |
Run |
Upper Darby Track |
Interval |
7.3 mi |
|
|
|
| 9/15/2010 |
Run |
Upper Darby Track |
Easy |
3.0 mi |
|
|
|
| 9/16/2010 |
Run |
DH Track |
Tempo |
6.0 mi |
|
|
|
| 9/18/2010 |
Run |
Drexel Hill Loop |
Easy |
5.2 mi |
50:41 |
9:48 |
|
| 9/19/2010 |
Run |
Ridley Paved |
Long |
22.0 mi |
|
|
|
| 9/21/2010 |
Run |
Upper Darby Track |
Interval |
6.3 mi |
|
|
|
| 9/22/2010 |
Run |
Drexel Hill Loop |
Easy |
6.2 mi |
56:52 |
9:10 |
|
| 9/23/2010 |
Run |
Upper Darby Track |
Tempo |
10.0 mi |
1:19:49 |
7:59 |
|
| 9/25/2010 |
Run |
Forbidden / Kelly Drive |
Long |
18.0 mi |
|
|
|
| 9/27/2010 |
Run |
Zone Fitness |
Easy |
4.0 mi |
|
|
|
| 9/28/2010 |
Run |
Upper Darby Track |
Interval |
5.0 mi |
|
|
|
| 9/29/2010 |
Run |
Drexel Hill Loop |
Easy |
5.0 mi |
47:12 |
9:22 |
|
| 10/2/2010 |
Run |
Forbidden |
Easy |
7.2 mi |
|
|
|
| 10/3/2010 |
Run |
Betzwood |
Tempo |
9.0 mi |
1:13:27 |
8:09 |
|
| 10/5/2010 |
Run |
|
Easy |
3.5 mi |
|
|
|
| 10/10/2010 |
Run |
Steamtown Marathon |
Race |
26.2 mi |
3:31:13 |
8:04 |
|
| 10/16/2010 |
Run |
Nether Providence First Responders |
Race |
5.0 km |
20:39 |
6:39 |
|
| 10/22/2010 |
Swim |
LMHS Pool |
Mixed |
0.5 mi |
|
|
|
| 10/23/2010 |
Run |
Forbidden |
Easy |
10.0 mi |
1:34 |
0:10 |
|
| 10/30/2010 |
Run |
St Andrews 5K Spirit Run |
Race |
5.0 km |
21:06 |
6:48 |
|
| 10/31/2010 |
Run |
Ridley-Tyler |
Easy |
4.9 mi |
54:32 |
11:10 |
|
| 11/13/2010 |
Run |
Panther Valley and American Legion Veterans Day 5K |
Race |
5.0 km |
21:07 |
6:48 |
|
| 11/14/2010 |
Run |
Mauch Chunk Lake Switchback Trail |
Easy |
4.3 mi |
|
|
|
| 11/20/2010 |
Run |
Ridley-Tyler |
Easy |
9.9 mi |
2:01:49 |
12:20 |
|
| 11/27/2010 |
Run |
Forbidden |
Easy |
8.0 mi |
|
|
|
| 12/2/2010 |
Run |
Bonner Loop |
Fartlek |
3.0 mi |
|
|
|
| 12/4/2010 |
Run |
Forbidden / Kelly Drive |
Easy |
8.0 mi |
|
|
|
| 12/7/2010 |
Swim |
LMHS Pool |
Mixed |
0.5 mi |
|
|
|
| 12/7/2010 |
Run |
LMHS - |
Easy |
3.0 mi |
|
|
|
| 12/8/2010 |
Run |
Zone Fitness |
Easy |
5.0 mi |
44:45 |
8:57 |
|
| 12/11/2010 |
Run |
River Loop |
Easy |
9.2 mi |
1:16:22 |
8:19 |
|
| 12/18/2010 |
Run |
Forbidden / Kelly Drive |
Easy |
10.5 mi |
1:40:43 |
9:39 |
|
| 12/19/2010 |
Run |
Ridley / Tyler |
Easy |
4.2 mi |
50:27 |
11:54 |
|
| 12/22/2010 |
Run |
LM |
Easy |
6.3 mi |
|
|
|
| 12/26/2010 |
Run |
Ridley / Tyler |
Easy |
6.3 mi |
1:17:52 |
12:27 |
|
| 12/31/2010 |
Run |
Ridley / Tyler |
Easy |
4.8 mi |
1:01:03 |
12:48 |
|
| 1/2/2011 |
Run |
Betzwood |
Easy |
10.6 mi |
1:30:49 |
8:36 |
|
| 1/7/2011 |
Run |
Weisport Canal Trail |
Easy |
|
4:30:30 |
|
|
| 1/22/2011 |
Run |
River Loop |
Easy |
8.5 mi |
1:11:38 |
8:25 |
|
| 1/23/2011 |
Run |
Ridley / Tyler |
Easy |
3.2 mi |
50:00 |
15:38 |
|
| 1/31/2011 |
Swim |
LMHS Pool |
Mixed |
0.6 mi |
|
|
|
| 2/1/2011 |
Run |
LMHS - |
Interval |
6.0 mi |
|
|
|
| 2/2/2011 |
Run |
LM |
Easy |
2.2 mi |
30:00 |
13:39 |
|
| 2/3/2011 |
Run |
LMHS - |
Tempo |
5.0 mi |
40:50 |
8:10 |
|
| 2/4/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 2/6/2011 |
Run |
River Loop |
Easy |
11.5 mi |
1:46:29 |
9:18 |
|
| 2/7/2011 |
Run |
LM |
Easy |
1.2 mi |
|
|
|
| 2/7/2011 |
Swim |
|
Mixed |
0.8 mi |
|
|
|
| 2/8/2011 |
Run |
Zone Fitness |
Interval |
5.5 mi |
|
|
|
| 2/10/2011 |
Run |
Zone Fitness |
Tempo |
5.0 mi |
39:28 |
7:54 |
|
| 2/11/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 2/12/2011 |
Run |
Forbidden / Kelly Drive |
Easy |
11.6 mi |
1:51:36 |
9:38 |
|
| 2/15/2011 |
Run |
Zone Fitness |
Interval |
5.0 mi |
|
|
|
| 2/17/2011 |
Run |
LMHS - |
Tempo |
7.1 mi |
57:55 |
8:08 |
|
| 2/19/2011 |
Run |
Frostbite 5 Miler |
Race |
5.0 mi |
38:39 |
7:44 |
|
| 2/22/2011 |
Run |
|
Interval |
6.0 mi |
52:08 |
8:42 |
|
| 2/23/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 2/24/2011 |
Run |
LM |
Tempo |
6.0 mi |
46:09 |
7:42 |
|
| 2/26/2011 |
Run |
Forbidden |
Easy |
12.0 mi |
1:47:45 |
8:58 |
|
| 2/27/2011 |
Weights |
|
|
|
1:15 |
|
|
| 2/28/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 3/2/2011 |
Run |
LM |
Interval |
5.0 mi |
|
|
|
| 3/4/2011 |
Swim |
LMHS Pool |
Mixed |
0.5 mi |
|
|
|
| 3/5/2011 |
Run |
Planet Fitness |
Easy |
6.5 mi |
57:30 |
8:51 |
|
| 3/7/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 3/8/2011 |
Run |
Zone Fitness |
Interval |
5.0 mi |
|
|
|
| 3/10/2011 |
Run |
Zone Fitness |
Easy |
2.5 mi |
21:45 |
8:42 |
|
| 3/11/2011 |
Swim |
LMHS Pool |
Mixed |
0.5 mi |
|
|
|
| 3/12/2011 |
Run |
Ridley / Tyler |
Easy |
5.0 mi |
46:50 |
9:22 |
|
| 3/13/2011 |
Run |
Forbidden |
Easy |
12.0 mi |
1:57:30 |
9:48 |
|
| 3/14/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 3/15/2011 |
Run |
Zone Fitness |
Interval |
5.0 mi |
|
|
|
| 3/18/2011 |
Swim |
lmhs |
Mixed |
1.0 mi |
|
|
|
| 3/19/2011 |
Run |
Glen Onoko Rail Trail |
Easy |
6.0 mi |
58:45 |
9:48 |
|
| 3/20/2011 |
Run |
Ridley Paved |
Easy |
13.4 mi |
1:54:30 |
8:33 |
|
| 3/21/2011 |
Swim |
lmhs |
Mixed |
1.0 mi |
|
|
|
| 3/22/2011 |
Run |
Zone Fitness |
Interval |
6.5 mi |
|
|
|
| 3/23/2011 |
Swim |
lmhs |
Mixed |
0.8 mi |
|
|
|
| 3/24/2011 |
Run |
Zone Fitness |
Tempo |
5.0 mi |
42:10 |
8:26 |
|
| 3/25/2011 |
Swim |
lmhs |
Mixed |
0.8 mi |
|
|
|
| 3/27/2011 |
Run |
Forbidden / Kelly Drive |
Tempo |
16.0 mi |
|
|
|
| 3/28/2011 |
Swim |
lmhs |
Mixed |
1.0 mi |
|
|
|
| 3/30/2011 |
Swim |
lmhs |
Mixed |
600.0 yd |
|
|
|
| 3/31/2011 |
Run |
LMHS - TM |
Tempo |
7.0 mi |
1:01:15 |
8:45 |
|
| 4/1/2011 |
Swim |
lmhs |
Mixed |
0.9 mi |
|
|
|
| 4/3/2011 |
Run |
Weisport Canal |
Easy |
13.5 mi |
2:15:00 |
10:00 |
|
| 4/4/2011 |
Swim |
lmhs |
Mixed |
0.8 mi |
|
|
|
| 4/6/2011 |
Run |
LMHS - Track |
Interval |
6.0 mi |
|
|
|
| 4/8/2011 |
Swim |
LMHS Pool |
Mixed |
0.5 mi |
|
|
|
| 4/9/2011 |
Run |
Forbidden - River Loop |
Long |
18.0 mi |
2:31:57 |
8:26 |
|
| 4/10/2011 |
Bike |
Betzwood |
Easy |
14.0 mi |
|
|
|
| 4/11/2011 |
Swim |
LMHS Pool |
Mixed |
0.8 mi |
|
|
|
| 4/11/2011 |
Run |
LMHS - Track |
Interval |
6.0 mi |
|
|
|
| 4/13/2011 |
Run |
Eden Resort |
Fartlek |
6.0 mi |
58:00 |
9:40 |
|
| 4/14/2011 |
Swim |
Eden |
Breast Stroke |
0.3 mi |
|
|
|