| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/1/2014 |
Run |
Mountain |
Tempo |
8.1 mi |
1:09:24 |
8:35 |
 |
| 1/4/2014 |
Run |
Mountain |
Easy |
2.1 mi |
18:33 |
8:53 |
|
| 1/5/2014 |
Run |
Mountain |
Easy |
6.1 mi |
51:54 |
8:32 |
|
| 1/6/2014 |
Run |
Old RCM |
Easy |
4.1 mi |
35:40 |
8:37 |
|
| 1/8/2014 |
Run |
Old RCM |
Progressive |
8.0 mi |
1:06:09 |
8:16 |
|
| 1/9/2014 |
Run |
Mountain |
Easy |
6.1 mi |
52:48 |
8:42 |
|
| 1/11/2014 |
Run |
Mountain |
Easy |
7.1 mi |
1:01:44 |
8:39 |
|
| 1/12/2014 |
Run |
Mountain |
Long |
12.1 mi |
1:51:34 |
9:12 |
|
| 1/13/2014 |
Run |
Mountain |
Easy |
4.2 mi |
35:08 |
8:27 |
|
| 1/14/2014 |
Run |
Mountain |
Easy |
8.0 mi |
1:09:59 |
8:43 |
|
| 1/15/2014 |
Run |
Mountain |
Easy |
6.1 mi |
53:18 |
8:42 |
|
| 1/16/2014 |
Run |
Mountain |
Hill |
7.9 mi |
1:07:38 |
8:35 |
|
| 1/17/2014 |
Run |
Mountain |
Easy |
6.1 mi |
54:24 |
8:54 |
|
| 1/18/2014 |
Run |
Mountain |
Easy |
6.1 mi |
51:20 |
8:24 |
|
| 1/19/2014 |
Run |
Mountain |
Easy |
8.0 mi |
1:12:47 |
9:05 |
|
| 1/20/2014 |
Run |
Old RCM |
Easy |
6.2 mi |
52:00 |
8:23 |
|
| 1/21/2014 |
Run |
Old RCM |
Easy |
4.2 mi |
35:40 |
8:36 |
|
| 1/22/2014 |
Run |
Old RCM |
Steady state |
10.0 mi |
1:23:20 |
8:20 |
|
| 1/23/2014 |
Run |
RCM-Brad's |
Easy |
7.0 mi |
1:02:36 |
8:54 |
|
| 1/24/2014 |
Run |
Montgomery park |
Fartlek |
7.7 mi |
1:05:43 |
8:32 |
|
| 1/25/2014 |
Run |
Montgomery park |
Easy |
5.3 mi |
45:29 |
8:39 |
|
| 1/26/2014 |
Run |
Spain park, Birmingham |
Easy |
6.0 mi |
52:37 |
8:47 |
|
| 1/26/2014 |
Core/strength wo |
|
Default |
|
20:41 |
|
|
| 1/30/2014 |
Run |
Mountain |
Easy |
6.2 mi |
52:01 |
8:28 |
|
| 1/31/2014 |
Run |
Mountain |
Cadence |
8.1 mi |
1:09:33 |
8:34 |
|
| 2/1/2014 |
Run |
Mountain |
Long |
14.0 mi |
2:05:51 |
8:59 |
|
| 2/2/2014 |
Run |
Mountain |
Recovery |
6.1 mi |
53:06 |
8:42 |
|
| 2/3/2014 |
Run |
RCM-Brad's |
Easy |
7.1 mi |
59:55 |
8:26 |
|
| 2/3/2014 |
Core/strength wo |
|
Default |
|
25:00 |
|
|
| 2/4/2014 |
Run |
Old RCM |
Easy |
6.0 mi |
53:12 |
8:52 |
|
| 2/4/2014 |
Run |
RCM-HHS track |
Interval |
3200.0 m |
13:52 |
6:59 |
|
| 2/5/2014 |
Run |
RCM-Brad's |
Recovery |
7.2 mi |
1:01:21 |
8:34 |
|
| 2/5/2014 |
Core/strength wo |
|
Default |
|
25:21 |
|
|
| 2/7/2014 |
Run |
Old RCM |
Cadence |
8.0 mi |
1:08:04 |
8:31 |
|
| 2/8/2014 |
Run |
T-town hills |
Easy |
2.5 mi |
21:05 |
8:29 |
|
| 2/8/2014 |
Run |
T-town hills |
Hill |
4.3 mi |
36:04 |
8:21 |
|
| 2/8/2014 |
Run |
T-town hills |
Easy |
2.5 mi |
20:53 |
8:28 |
|
| 2/9/2014 |
Run |
Tuscaloosa |
Easy |
6.3 mi |
53:32 |
8:34 |
|
| 2/11/2014 |
Run |
Old RCM |
Easy |
6.2 mi |
51:44 |
8:22 |
|
| 2/11/2014 |
Core/strength wo |
|
Default |
|
24:40 |
|
|
| 2/12/2014 |
Run |
Old RCM |
Cadence |
6.2 mi |
51:11 |
8:17 |
|
| 2/13/2014 |
Run |
Old RCM |
Recovery |
2.1 mi |
17:07 |
8:19 |
|
| 2/14/2014 |
Run |
Old RCM |
Easy |
1.0 mi |
8:31 |
8:26 |
|
| 2/14/2014 |
Run |
Old RCM |
Fartlek |
1.3 mi |
10:00 |
7:53 |
|
| 2/14/2014 |
Run |
Old RCM |
Easy |
1.7 mi |
13:40 |
8:03 |
|
| 2/14/2014 |
Core/strength wo |
|
Default |
|
|
|
|
| 2/15/2014 |
Run |
Old RCM |
Easy |
3.1 mi |
25:22 |
8:10 |
|
| 2/16/2014 |
Run |
Mercedes 1/2 Marathon |
Easy |
0.9 mi |
7:00 |
7:47 |
|
| 2/16/2014 |
Run |
Mercedes 1/2 Marathon |
Race |
13.1 mi |
1:41:23 |
7:45 |
|
| 2/17/2014 |
Run |
Old RCM |
Recovery |
6.1 mi |
54:31 |
8:53 |
|
| 2/18/2014 |
Run |
Old RCM |
Easy |
8.1 mi |
1:07:18 |
8:21 |
|
| 2/18/2014 |
Core/strength wo |
|
Default |
|
|
|
|
| 2/19/2014 |
Run |
Old RCM |
Cadence |
4.1 mi |
33:11 |
8:03 |
|
| 2/21/2014 |
Run |
Mountain |
Easy |
6.1 mi |
54:12 |
8:52 |
|
| 2/23/2014 |
Run |
Mountain |
Long |
14.0 mi |
2:04:43 |
8:55 |
|
| 2/24/2014 |
Run |
Mountain |
Recovery |
6.1 mi |
53:59 |
8:49 |
|
| 2/24/2014 |
Core/strength wo |
|
Default |
|
21:00 |
|
|
| 2/25/2014 |
Run |
Sewnee track |
Easy |
2.3 mi |
19:09 |
8:18 |
|
| 2/25/2014 |
Run |
Sewnee track |
Tempo |
5.0 mi |
37:39 |
7:32 |
|
| 2/25/2014 |
Run |
Sewnee track |
Recovery |
0.8 mi |
6:42 |
8:17 |
|
| 2/26/2014 |
Run |
Mountain |
Easy |
6.2 mi |
51:24 |
8:22 |
|
| 2/26/2014 |
Core/strength wo |
|
Default |
|
25:07 |
|
|
| 2/27/2014 |
Run |
Mountain |
Easy |
2.2 mi |
18:40 |
8:30 |
|
| 2/27/2014 |
Run |
Sewnee track |
Interval |
4000.0 m |
23:39 |
9:31 |
|
| 2/27/2014 |
Run |
Sewnee track |
Recovery |
2.6 mi |
22:18 |
8:31 |
|
| 2/28/2014 |
Run |
Mountain |
Recovery |
7.1 mi |
1:00:29 |
8:29 |
|
| 3/1/2014 |
Run |
Mountain |
Cadence |
6.4 mi |
52:28 |
8:15 |
|
| 3/2/2014 |
Run |
Mountain |
Long |
15.1 mi |
2:11:43 |
8:42 |
|
| 3/3/2014 |
Run |
Old RCM |
Recovery |
4.1 mi |
35:43 |
8:44 |
|
| 3/3/2014 |
Core/strength wo |
|
Default |
|
25:14 |
|
|
| 3/4/2014 |
Run |
Old RCM |
Easy |
2.2 mi |
17:36 |
8:03 |
|
| 3/4/2014 |
Run |
RCM-HHS track |
Tempo |
3.0 mi |
22:02 |
7:21 |
|
| 3/4/2014 |
Run |
Old RCM |
Easy |
1.3 mi |
11:00 |
8:28 |
|
| 3/4/2014 |
Run |
Old RCM |
Hill |
0.2 mi |
3:55 |
19:35 |
|
| 3/4/2014 |
Run |
Old RCM |
Recovery |
3.1 mi |
26:04 |
8:32 |
|
| 3/5/2014 |
Run |
Old RCM |
Recovery |
7.1 mi |
59:40 |
8:23 |
|
| 3/7/2014 |
Run |
Sewnee track |
Easy |
2.2 mi |
18:19 |
8:13 |
|
| 3/7/2014 |
Run |
Sewnee track |
Tempo |
4.0 mi |
|
|
|
| 3/7/2014 |
Run |
Sewnee track |
Recovery |
2.4 mi |
20:29 |
8:26 |
|
| 3/8/2014 |
Run |
Mountain |
Easy |
7.1 mi |
1:01:37 |
8:40 |
|
| 3/10/2014 |
Run |
Sewnee track |
Easy |
2.2 mi |
19:12 |
8:37 |
|
| 3/10/2014 |
Run |
Sewnee track |
Tempo |
5.3 mi |
52:42 |
9:53 |
|
| 3/10/2014 |
Run |
Sewnee track |
Recovery |
0.9 mi |
7:50 |
8:43 |
|
| 3/11/2014 |
Run |
Mountain |
Recovery |
7.0 mi |
1:02:11 |
8:50 |
|
| 3/11/2014 |
Core/strength wo |
|
Default |
|
30:50 |
|
|
| 3/12/2014 |
Run |
Mountain |
Easy |
6.2 mi |
51:29 |
8:21 |
|
| 3/13/2014 |
Run |
Sewnee track |
Easy |
2.2 mi |
18:50 |
8:25 |
|
| 3/13/2014 |
Run |
Sewnee track |
Interval |
4800.0 m |
29:17 |
9:50 |
|
| 3/13/2014 |
Run |
Sewnee track |
Recovery |
0.9 mi |
7:30 |
8:32 |
|
| 3/13/2014 |
Core/strength wo |
|
Default |
|
28:20 |
|
|
| 3/14/2014 |
Run |
Mountain |
Easy |
4.1 mi |
34:19 |
8:21 |
|
| 3/15/2014 |
Run |
Mooresville |
Easy |
2.1 mi |
17:30 |
8:11 |
|
| 3/15/2014 |
Run |
Mooresville |
Race |
10.0 mi |
1:14:37 |
7:28 |
|
| 3/15/2014 |
Run |
Mooresville |
Recovery |
1.5 mi |
12:59 |
8:50 |
|
| 3/16/2014 |
Run |
Old RCM |
Recovery |
4.2 mi |
35:42 |
8:32 |
|
| 3/17/2014 |
Run |
Old RCM |
Easy |
8.0 mi |
1:05:26 |
8:11 |
|
| 3/18/2014 |
Run |
Old RCM |
Progressive |
10.0 mi |
1:19:11 |
7:56 |
|
| 3/18/2014 |
Core only |
|
Default |
|
6:50 |
|
|
| 3/19/2014 |
Run |
RCM-Brad's |
Recovery |
7.1 mi |
1:00:17 |
8:29 |
|
| 3/20/2014 |
Run |
Sewnee track |
Easy |
2.2 mi |
17:51 |
8:14 |
|
|