| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/23/2013 |
Run |
Easy Run on Long Bridge Loop |
Easy |
10.5 mi |
1:30:14 |
8:36 |
 |
| 1/21/2013 |
Run |
Easy run on Log Cabin loop |
Easy |
5.0 mi |
42:26 |
8:29 |
|
| 1/13/2013 |
Run |
Botched LR Attempt:Short Bridge Loop |
Easy |
6.3 mi |
51:24 |
8:14 |
|
| 1/11/2013 |
Run |
Easy 10 miler in KC:Reverse Glass Plant Loop + Frontier Parking |
Easy |
10.0 mi |
1:25:03 |
8:30 |
|
| 1/10/2013 |
Run |
Tempo Runs on Kanawha Blvd: UC to Drug Emporium |
Tempo |
13.0 mi |
1:42:22 |
7:53 |
|
| 1/9/2013 |
Run |
Middle LR on Short Bridge + KC |
Long |
12.0 mi |
1:42:42 |
8:34 |
|
| 1/8/2013 |
Run |
Speedwork in KC: 800's with quarter recovery |
Interval |
10.1 mi |
1:20:19 |
7:58 |
|
| 1/7/2013 |
Run |
Easy Run from UC out and back to Magic Island |
Easy |
10.0 mi |
1:23:10 |
8:19 |
|
| 1/6/2013 |
Run |
Cooldown after the 8k race |
Easy |
2.0 mi |
15:40 |
7:46 |
|
| 1/6/2013 |
Run |
2013 Winter Series 8k |
Race |
5.0 mi |
35:31 |
7:08 |
|
| 1/6/2013 |
Run |
Short Warmup b4 the race |
Easy |
1.0 mi |
6:54 |
6:50 |
|
| 1/5/2013 |
Run |
Ridenhour Lake Loop in Saint Albans |
Easy |
9.5 mi |
1:19:12 |
8:21 |
|
| 1/3/2013 |
Run |
Short Bridge Loop + Magic Island(Lightpoles Workout) |
Easy |
8.2 mi |
1:08:35 |
8:22 |
|
| 12/31/2012 |
Run |
Easy Recovery run in KC |
Easy |
10.0 mi |
1:22:42 |
8:16 |
|
| 12/28/2012 |
Run |
Short Bridge Loop + KC w/ the TTC |
Fartlek |
10.0 mi |
1:18:58 |
7:54 |
|
| 12/27/2012 |
Run |
The City View Route(South Hills) + Reverse Short Bridge Loop |
Hill |
10.0 mi |
1:19:29 |
7:56 |
|
| 12/27/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
25:22 |
8:26 |
|
| 12/26/2012 |
Run |
Glass Plant Loop + Kanawha Blvd(Greenbrier St) to UC |
Easy |
10.0 mi |
1:22:59 |
8:17 |
|
| 12/24/2012 |
Run |
great UC to Long Bridge + Carriage Trail Loop |
Long |
12.5 mi |
1:35:53 |
7:41 |
|
| 12/21/2012 |
Run |
Easy Run on the Treadmill w/some pickups/drills. |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 12/20/2012 |
Run |
Reverse Short Bridge Loop(Moderate Hard Effort) |
Tempo |
6.0 mi |
45:36 |
7:36 |
|
| 12/19/2012 |
Run |
2012 TTC Christmas Lights Run |
Hill |
5.3 mi |
41:21 |
7:50 |
|
| 12/18/2012 |
Run |
Lightpoles on Kanawha Blvd(200's on 200's recovery) |
Interval |
10.0 mi |
1:19:14 |
7:55 |
|
| 12/17/2012 |
Run |
good Easy Run From UC to Magic Island and back |
Easy |
10.0 mi |
1:15:22 |
7:32 |
|
| 12/15/2012 |
Run |
Fartlek Run in St.Albans:Kanawha Terrace and + Nick Caldwell 5k |
Fartlek |
7.0 mi |
49:35 |
7:06 |
|
| 12/12/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
25:14 |
8:23 |
|
| 12/11/2012 |
Run |
Easy AM Run on the Treadmill |
Easy |
4.0 mi |
33:18 |
8:19 |
|
| 12/10/2012 |
Run |
Easy P.M. Run on the Treadmill |
Easy |
7.0 mi |
55:08 |
7:52 |
|
| 12/10/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
26:07 |
8:43 |
|
| 12/9/2012 |
Run |
Easy Cooldown after the 5k. |
Easy |
1.1 mi |
9:08 |
8:38 |
|
| 12/9/2012 |
Run |
2012 Winter Series 5k |
Race |
3.1 mi |
21:49 |
6:59 |
|
| 12/9/2012 |
Run |
Short Warmup for the 5k |
Easy |
0.8 mi |
5:50 |
6:57 |
|
| 12/7/2012 |
Run |
great Easy Run From UC to Magic Island and back |
Easy |
10.0 mi |
1:19:35 |
7:58 |
|
| 12/6/2012 |
Run |
Fartlek Run on Kanwha Blvd. |
Fartlek |
9.0 mi |
1:10:09 |
7:48 |
|
| 12/6/2012 |
Run |
Easy start of a run to calibrate my foot pod |
Easy |
0.2 mi |
1:23 |
7:19 |
|
| 12/6/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:46 |
8:16 |
|
| 12/5/2012 |
Run |
Easy Run from UC to Magic Island and back on Kanawha Blvd |
Easy |
10.0 mi |
1:19:09 |
7:55 |
|
| 12/3/2012 |
Run |
UC/Carriage Trail/Magic Island up Kanawha BLvd to UC |
Easy |
10.0 mi |
1:19:45 |
7:59 |
|
| 12/3/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
26:58 |
8:58 |
|
| 12/2/2012 |
Run |
Long Run from Drug Emporiumto to Campbells Creek(Out and back) |
Long |
14.5 mi |
1:54:49 |
7:56 |
|
| 12/1/2012 |
Run |
Easy Run from Columbia Gas to Blvd on Lower Portion of Long Brid |
Easy |
11.0 mi |
1:32:55 |
8:27 |
|
| 11/30/2012 |
Run |
Progression/Tempo Run on Reverse Short Bridge Loop + KC |
Tempo |
10.0 mi |
1:17:47 |
7:47 |
|
| 11/30/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
35:28 |
8:51 |
|
| 11/29/2012 |
Run |
Tempo Run on Kanawha Blvd. |
Tempo |
10.0 mi |
1:17:07 |
7:43 |
|
| 11/28/2012 |
Run |
Easy Run from UC to Magic Island and back on Kanawha Blvd |
Easy |
10.0 mi |
1:21:37 |
8:10 |
|
| 11/28/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
4.0 mi |
37:03 |
9:16 |
|
| 11/27/2012 |
Run |
Speedwork in KC: Mile Repeats |
Interval |
7.0 mi |
56:49 |
8:08 |
|
| 11/27/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
26:27 |
8:48 |
|
| 11/26/2012 |
Run |
Easy Run from UC down Kanawha Blvd(Out and back loop) |
Easy |
9.0 mi |
1:11:11 |
7:55 |
|
| 11/26/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
26:42 |
8:54 |
|
| 11/25/2012 |
Run |
Drug Emporium to KC out and back loop |
Long |
12.0 mi |
1:40:37 |
8:23 |
|
| 11/24/2012 |
Run |
Fartlek Workout on the Treadmill |
Easy |
8.0 mi |
1:02:56 |
7:53 |
|
| 11/23/2012 |
Run |
Easy but Breezy Run in KC |
Easy |
10.0 mi |
1:22:53 |
8:17 |
|
| 11/22/2012 |
Run |
Easy P.M. Run on the Treadmill |
Easy |
6.0 mi |
51:13 |
8:32 |
|
| 11/22/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
4.0 mi |
35:23 |
8:51 |
|
| 11/21/2012 |
Run |
Easy Run from UC to Magic Island and back on Kanawha Blvd |
Easy |
10.0 mi |
1:23:43 |
8:22 |
|
| 11/21/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.5 mi |
31:03 |
8:53 |
|
| 11/20/2012 |
Run |
Speedwork in KC: Mile Repeats |
Interval |
9.5 mi |
1:15:45 |
7:59 |
|
| 11/20/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
25:26 |
8:29 |
|
| 11/19/2012 |
Run |
Short Bridge Loop + KC |
Easy |
10.0 mi |
1:17:22 |
7:44 |
|
| 11/17/2012 |
Run |
Cool Down to my parents house after the 5k |
Easy |
1.3 mi |
9:09 |
7:19 |
|
| 11/17/2012 |
Run |
2012 Nick Caldwell 5k |
Race |
3.1 mi |
21:55 |
7:01 |
|
| 11/16/2012 |
Run |
Log Cabin Loop |
Easy |
5.0 mi |
39:44 |
7:57 |
|
| 11/15/2012 |
Run |
Speedwork in KC: Quarters |
Interval |
7.0 mi |
56:30 |
8:04 |
|
| 11/14/2012 |
Run |
Short Bridge Loop |
Easy |
6.3 mi |
49:51 |
7:58 |
|
| 11/13/2012 |
Run |
Speedwork in KC: Quarters |
Interval |
7.0 mi |
55:50 |
7:59 |
|
| 11/12/2012 |
Run |
Easy Run in KC. Quick pace to get out of the rain |
Easy |
4.0 mi |
29:48 |
7:28 |
|
| 11/11/2012 |
Run |
|
Default |
7.0 mi |
55:09 |
7:53 |
|
| 11/9/2012 |
Run |
|
Default |
5.1 mi |
40:30 |
8:01 |
|
| 11/8/2012 |
Run |
|
Default |
8.1 mi |
1:05:08 |
8:06 |
|
| 11/6/2012 |
Run |
|
Default |
8.5 mi |
1:11:31 |
8:25 |
|
| 11/5/2012 |
Run |
|
Default |
8.0 mi |
1:04:57 |
8:07 |
|
| 11/3/2012 |
Run |
|
Default |
5.0 mi |
36:05 |
7:13 |
|
| 11/3/2012 |
Run |
|
Default |
|
0:03 |
|
|
| 11/2/2012 |
Run |
|
Default |
7.0 mi |
54:10 |
7:44 |
|
| 10/31/2012 |
Run |
|
Default |
6.1 mi |
48:32 |
8:00 |
|
| 10/29/2012 |
Run |
|
Default |
6.6 mi |
53:24 |
8:06 |
|
| 10/27/2012 |
Run |
|
Default |
12.0 mi |
1:37:12 |
8:06 |
|
| 10/26/2012 |
Run |
|
Default |
4.0 mi |
34:20 |
8:34 |
|
| 10/21/2012 |
Run |
|
Default |
11.3 mi |
1:41:04 |
8:57 |
|
| 10/21/2012 |
Run |
|
Default |
11.3 mi |
1:41:04 |
8:57 |
|
| 10/20/2012 |
Run |
|
Default |
3.5 mi |
27:18 |
7:47 |
|
| 10/18/2012 |
Run |
Easy 4 miler in KC |
Easy |
4.0 mi |
35:52 |
8:57 |
|
| 10/17/2012 |
Run |
Easy Run on the Short Bridge Loop |
Easy |
6.1 mi |
50:34 |
8:19 |
|
| 10/16/2012 |
Run |
Dress Rehearsal Marathon/Speed Work Run in KC |
Interval |
6.5 mi |
51:13 |
7:53 |
|
| 10/15/2012 |
Run |
Easy Run on Log Cablin Loop |
Easy |
5.0 mi |
39:22 |
7:52 |
|
| 10/14/2012 |
Run |
Short Shakeout Run in KC |
Easy |
4.0 mi |
31:38 |
7:54 |
|
| 10/11/2012 |
Run |
Glass Plant Loop (MP tempo for last few miles) |
Tempo |
7.0 mi |
54:31 |
7:47 |
|
| 10/10/2012 |
Run |
Easy Run from UC on Short Bridge/Carriage Trail Loop |
Hill |
8.0 mi |
1:09:08 |
8:39 |
|
| 10/9/2012 |
Run |
Awesome Long Tempo Run In KC |
Tempo |
10.0 mi |
1:16:24 |
7:38 |
|
| 10/8/2012 |
Run |
Easy Run from UC on Short Bridge and Carriage Trail Loop 8.01 mi |
Hill |
8.0 mi |
1:07:06 |
8:23 |
|
| 10/7/2012 |
Run |
UC/Glass Plant Loop/Long Bridge/Log Cabin Loop |
Long |
20.0 mi |
2:42:55 |
8:09 |
|
| 10/6/2012 |
Run |
ACFWV Chef and Child Pumpkin Run 5k(KSF) |
Race |
3.1 mi |
21:10 |
6:52 |
|
| 10/6/2012 |
Run |
great Warm Up in KSF for 5k |
Easy |
1.3 mi |
9:00 |
7:12 |
|
| 10/5/2012 |
Run |
Easy run on Log Cabin loop |
Easy |
5.0 mi |
41:01 |
8:12 |
|
| 10/4/2012 |
Run |
Easy run with a few MP tempo miles at the end in KC |
Easy |
7.0 mi |
55:47 |
7:57 |
|
| 10/3/2012 |
Run |
Long Bridge Loop(Tempo Runs) |
Tempo |
11.0 mi |
1:27:30 |
7:57 |
|
| 10/2/2012 |
Run |
Easy Run on Log Cabin Loop then added on in KC to get 8 miles |
Easy |
8.0 mi |
1:07:50 |
8:29 |
|
| 10/1/2012 |
Run |
Easy Run from UC on Short Bridge/Carriage Trail Loop |
Hill |
8.0 mi |
1:06:54 |
8:22 |
|
| 9/30/2012 |
Run |
UC/Kanawha Tpk(GoMart)/MacCorkle/Kanawha Blvd/Log Cabin Route |
Long |
21.0 mi |
2:50:35 |
8:08 |
|