| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/12/2011 |
Bike |
Home to work through the Park |
Easy |
14.9 mi |
55:17 |
3:44 |
 |
| 8/12/2011 |
Run |
5 miler out and back at work |
Tempo |
5.0 mi |
34:57 |
7:00 |
|
| 8/13/2011 |
Run |
10.2 from home into the park |
Long |
10.2 mi |
1:23:13 |
8:10 |
|
| 8/14/2011 |
Bike |
15 miler: the 11.2 from home |
Easy |
15.1 mi |
1:10:23 |
4:40 |
|
| 8/14/2011 |
Run |
Blue Loop |
Tempo |
2.5 mi |
19:13 |
7:42 |
|
| 8/15/2011 |
Run |
5 miler: home into Edwin Warner |
Easy |
5.0 mi |
39:49 |
7:58 |
|
| 8/16/2011 |
Bike |
Home to work through the Park |
Easy |
14.9 mi |
57:01 |
3:50 |
|
| 8/16/2011 |
Run |
Track |
Interval |
4800.0 m |
16:40 |
5:36 |
|
| 8/16/2011 |
Bike |
Work to home through the Park, counter-clockwise |
Easy |
15.3 mi |
56:05 |
3:40 |
|
| 8/17/2011 |
Bike |
11.2 Percy Warner |
Tempo |
11.2 mi |
42:33 |
3:48 |
|
| 8/18/2011 |
Run |
5 miler: home into Edwin Warner |
Easy |
5.0 mi |
37:12 |
7:27 |
|
| 8/19/2011 |
Run |
5 miler: home into Edwin Warner |
Easy |
5.0 mi |
36:48 |
7:22 |
|
| 8/20/2011 |
Run |
11.2 Percy Warner |
Long |
11.2 mi |
1:29:02 |
7:57 |
|
| 8/22/2011 |
Run |
3m at work across Murphy |
Tempo |
3.0 mi |
21:42 |
7:12 |
|
| 8/23/2011 |
Run |
Paved path in Edwin Warner |
Interval |
4.0 mi |
24:43 |
6:11 |
|
| 8/24/2011 |
Run |
6 miler at work |
Easy |
6.0 mi |
45:33 |
7:36 |
|
| 8/25/2011 |
Run |
3 m route to HealthPlus |
Easy |
3.0 mi |
22:47 |
7:36 |
|
| 8/26/2011 |
Run |
6 miler from home into Laurelbrook |
Easy |
6.0 mi |
49:25 |
8:14 |
|
| 8/27/2011 |
Run |
Percy Warner |
Easy |
8.0 mi |
1:03:29 |
7:57 |
|
| 8/29/2011 |
Run |
Percy Warner Trails |
Easy |
4.5 mi |
41:22 |
9:12 |
|
| 8/30/2011 |
Run |
4 miler at work |
Easy |
4.2 mi |
28:50 |
6:56 |
|
| 8/31/2011 |
Run |
6 miler from home into Laurelbrook |
Easy |
6.0 mi |
47:15 |
7:52 |
|
| 9/1/2011 |
Run |
3 miler from home |
Easy |
3.0 mi |
20:55 |
6:59 |
|
| 9/2/2011 |
Run |
6 miler from home into Laurelbrook |
Easy |
6.0 mi |
45:47 |
7:38 |
|
| 9/3/2011 |
Run |
13.2 from home, PWP |
Long |
13.2 mi |
1:45:53 |
8:02 |
|
| 9/5/2011 |
Run |
3m at the cabin |
Easy |
2.9 mi |
20:57 |
7:10 |
|
| 9/6/2011 |
Run |
Neighborhood |
Interval |
4.4 mi |
27:27 |
6:15 |
|
| 9/7/2011 |
Run |
7 miler at work |
Tempo |
7.0 mi |
48:57 |
7:00 |
|
| 9/8/2011 |
Run |
4 miler at work |
Tempo |
4.2 mi |
27:30 |
6:37 |
|
| 9/9/2011 |
Run |
7 miler into Laurelbrook |
Tempo |
7.2 mi |
53:47 |
7:31 |
|
| 9/10/2011 |
Run |
15 miler: the 11.2 from home |
Long |
15.2 mi |
1:59:56 |
7:54 |
|
| 9/12/2011 |
Run |
Paved path in Edwin Warner |
Tempo |
4.0 mi |
26:34 |
6:39 |
|
| 9/13/2011 |
Run |
Neighborhood |
Interval |
4800.0 m |
18:10 |
6:06 |
|
| 9/14/2011 |
Run |
7 miler into Laurelbrook |
Tempo |
7.2 mi |
52:27 |
7:20 |
|
| 9/15/2011 |
Run |
3 miler from home |
Easy |
3.0 mi |
24:25 |
8:09 |
|
| 9/16/2011 |
Run |
Percy Warner Trails |
Easy |
7.0 mi |
1:00:57 |
8:43 |
|
| 9/17/2011 |
Run |
10.2 from home into the park |
Easy |
10.2 mi |
1:15:20 |
7:24 |
|
| 9/19/2011 |
Run |
4 miler at work |
Tempo |
4.2 mi |
28:03 |
6:45 |
|
| 9/20/2011 |
Run |
Centennial Park |
Interval |
4.0 mi |
24:22 |
6:06 |
|
| 9/21/2011 |
Run |
8 miler from work, Greenway |
Tempo |
8.0 mi |
55:21 |
6:55 |
|
| 9/22/2011 |
Run |
4 miler work to HealthPlus down West End |
Easy |
4.1 mi |
30:31 |
7:29 |
|
| 9/23/2011 |
Run |
8 miler at work, sidewalk start |
Easy |
8.0 mi |
57:09 |
7:09 |
|
| 9/24/2011 |
Run |
16 mi: Home to 11.2 plus .8 on BMB |
Long |
16.0 mi |
2:01:46 |
7:37 |
|
| 9/25/2011 |
Run |
Percy Warner Trails |
Easy |
4.5 mi |
41:55 |
9:19 |
|
| 9/26/2011 |
Run |
8 miler from work, Greenway |
Tempo |
8.0 mi |
53:41 |
6:43 |
|
| 9/27/2011 |
Run |
Neighborhood |
Interval |
4.4 mi |
30:50 |
7:01 |
|
| 9/28/2011 |
Run |
8 miler at work, sidewalk start |
Easy |
8.0 mi |
59:33 |
7:27 |
|
| 9/29/2011 |
Run |
18m home to work |
Long |
18.4 mi |
2:29:26 |
8:08 |
|
| 9/30/2011 |
Run |
4 miler at work |
Easy |
4.2 mi |
30:30 |
7:20 |
|
| 10/1/2011 |
Bike |
Jack and Back |
Easy |
76.2 mi |
5:24:24 |
4:16 |
|
| 10/2/2011 |
Bike |
Jack and Back |
Easy |
77.2 mi |
5:37:04 |
4:23 |
|
| 10/3/2011 |
Run |
Percy Warner Trails |
Easy |
4.5 mi |
42:01 |
9:21 |
|
| 10/4/2011 |
Run |
Neighborhood |
Interval |
4.0 mi |
25:11 |
6:18 |
|
| 10/5/2011 |
Run |
9 mile route at work, sidewalk start |
Tempo |
9.1 mi |
1:03:06 |
6:59 |
|
| 10/6/2011 |
Run |
4 miler work to HealthPlus down West End |
Easy |
4.1 mi |
30:04 |
7:23 |
|
| 10/7/2011 |
Run |
9 mile downtown loop from work |
Easy |
9.2 mi |
1:10:02 |
7:36 |
|
| 10/8/2011 |
Run |
Percy Warner Trails |
Long |
12.0 mi |
1:40:49 |
8:25 |
|
| 10/10/2011 |
Run |
4 miler work to HealthPlus down West End |
Tempo |
4.1 mi |
28:50 |
7:05 |
|
| 10/11/2011 |
Run |
9 miler at work down 12th and Lealand |
Tempo |
9.0 mi |
1:00:19 |
6:42 |
|
| 10/12/2011 |
Run |
Hill on Polo Club (0.25mi) |
Interval |
4.0 mi |
30:52 |
7:43 |
|
| 10/13/2011 |
Run |
Work to home through park (Edwin Warner roads), 10.25mi |
Easy |
10.3 mi |
1:19:46 |
7:47 |
|
| 10/14/2011 |
Run |
Home to work, laps on BMB 20.5 mi |
Long |
20.5 mi |
2:35:12 |
7:34 |
|
| 10/15/2011 |
Run |
Out of town |
Easy |
4.0 mi |
33:05 |
8:17 |
|
| 10/17/2011 |
Run |
Out of town |
Interval |
2.0 mi |
|
|
|
| 10/18/2011 |
Run |
Treadmill |
Tempo |
5.0 mi |
33:45 |
6:45 |
|
| 10/19/2011 |
Run |
Point Mallard trails |
Easy |
11.0 mi |
1:36:41 |
8:48 |
|
| 10/20/2011 |
Run |
5 miler out and back at work |
Tempo |
5.0 mi |
33:43 |
6:45 |
|
| 10/21/2011 |
Run |
10 miler from work past Athlete's House |
Tempo |
10.0 mi |
1:07:26 |
6:44 |
|
| 10/22/2011 |
Run |
20 miler from home through River Rest |
Long |
20.4 mi |
2:31:40 |
7:28 |
|
| 10/24/2011 |
Run |
Percy Warner Trails |
Tempo |
4.5 mi |
34:22 |
7:39 |
|
| 10/25/2011 |
Run |
Percy Warner |
Tempo |
4.0 mi |
26:26 |
6:37 |
|
| 10/26/2011 |
Run |
6 miler at work |
Tempo |
6.0 mi |
41:55 |
7:00 |
|
| 10/27/2011 |
Run |
5 miler out and back at work |
Easy |
5.0 mi |
40:04 |
8:01 |
|
| 10/28/2011 |
Run |
6 miler from home into Laurelbrook |
Easy |
6.0 mi |
46:31 |
7:45 |
|
| 10/29/2011 |
Run |
Race |
Tempo |
3.1 mi |
18:24 |
5:57 |
|
| 10/29/2011 |
Run |
Percy Warner Trails |
Fartlek |
9.0 mi |
1:23:47 |
9:19 |
|
| 10/31/2011 |
Run |
5 miler out and back at work |
Easy |
5.0 mi |
38:22 |
7:41 |
|
| 11/1/2011 |
Run |
5 miler out and back at work |
Tempo |
5.0 mi |
35:11 |
7:03 |
|
| 11/2/2011 |
Run |
11 mile route at work |
Tempo |
11.1 mi |
1:18:14 |
7:05 |
|
| 11/3/2011 |
Run |
Neighborhood |
Interval |
6400.0 m |
23:35 |
5:56 |
|
| 11/4/2011 |
Run |
11 mile route at work |
Tempo |
11.1 mi |
1:19:49 |
7:13 |
|
| 11/5/2011 |
Run |
11.2 Percy Warner |
Long |
22.4 mi |
2:48:35 |
7:32 |
|
| 11/6/2011 |
Run |
Point Mallard trails |
Fartlek |
5.5 mi |
|
|
|
| 11/8/2011 |
Run |
Hills at work |
Hill |
5.0 mi |
38:45 |
7:45 |
|
| 11/9/2011 |
Run |
6 miler at work |
Easy |
6.0 mi |
46:50 |
7:49 |
|
| 11/10/2011 |
Run |
5 miler out and back at work |
Tempo |
5.0 mi |
33:39 |
6:44 |
|
| 11/11/2011 |
Run |
6 miler at work |
Tempo |
6.0 mi |
40:26 |
6:45 |
|
| 11/12/2011 |
Run |
11.2 Percy Warner |
Tempo |
11.2 mi |
1:18:27 |
7:01 |
|
| 11/14/2011 |
Run |
5 miler at Grassland |
Tempo |
5.0 mi |
34:20 |
6:52 |
|
| 11/15/2011 |
Run |
Treadmill |
Tempo |
4.0 mi |
26:34 |
6:39 |
|
| 11/30/2011 |
Run |
6 miler from home into Laurelbrook |
Easy |
6.0 mi |
48:13 |
8:02 |
|
| 12/1/2011 |
Run |
Treadmill |
Tempo |
4.0 mi |
27:08 |
6:47 |
|
| 12/3/2011 |
Run |
8 miler from Mom's |
Long |
8.0 mi |
58:15 |
7:17 |
|
| 5/1/2012 |
Run |
2.2 mile loop at home |
Tempo |
2.2 mi |
15:40 |
7:06 |
|
| 5/6/2012 |
Run |
Blue Loop |
Tempo |
2.5 mi |
19:19 |
7:44 |
|
| 5/7/2012 |
Run |
Blue Loop |
Easy |
2.5 mi |
27:09 |
10:52 |
|
| 5/7/2012 |
Run |
Blue Loop |
Tempo |
2.5 mi |
20:20 |
8:08 |
|
| 5/7/2012 |
Run |
2.2 mile loop at home |
Tempo |
2.2 mi |
15:23 |
6:58 |
|
| 5/9/2012 |
Run |
4 miler from home to Edwin Warner |
Easy |
4.0 mi |
31:12 |
7:44 |
|
| 5/10/2012 |
Run |
Neighborhood |
Easy |
|
30:00 |
|
|