| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/11/2012 |
Run |
|
Default |
7.0 mi |
1:02:57 |
8:59 |
 |
| 1/12/2012 |
Run |
|
Default |
3.9 mi |
33:39 |
8:34 |
|
| 1/14/2012 |
Run |
|
Default |
10.0 mi |
1:25:35 |
8:34 |
|
| 1/16/2012 |
Run |
|
Default |
10.0 mi |
1:27:15 |
8:44 |
|
| 1/17/2012 |
Run |
|
Default |
6.0 mi |
47:25 |
7:54 |
|
| 1/18/2012 |
Run |
|
Default |
10.0 mi |
1:26:43 |
8:41 |
|
| 1/19/2012 |
Run |
|
Default |
8.0 mi |
1:09:39 |
8:42 |
|
| 1/21/2012 |
Run |
|
Default |
|
0:03 |
|
|
| 1/21/2012 |
Run |
Saint Albans:Washington Ave/Kan Terrace/Skyview drive/Lincoln Av |
Easy |
8.0 mi |
1:10:09 |
8:47 |
|
| 1/22/2012 |
Run |
Chas:Drug Emporium/Kan Blvd/KC |
Long |
14.0 mi |
2:01:03 |
8:39 |
|
| 1/23/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:24:22 |
8:26 |
|
| 1/24/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
8.0 mi |
1:09:34 |
8:42 |
|
| 1/25/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
5.0 mi |
44:18 |
8:52 |
|
| 1/26/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
5.0 mi |
39:23 |
7:53 |
|
| 1/29/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
14.0 mi |
1:58:03 |
8:26 |
|
| 1/30/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:22:58 |
8:18 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
2.0 mi |
15:54 |
7:58 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:24 |
6:49 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:30 |
7:00 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:33 |
7:07 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:32 |
7:04 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:33 |
7:07 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:35 |
7:09 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
1.0 mi |
8:49 |
8:50 |
|
| 2/1/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:31:55 |
9:12 |
|
| 2/3/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.3 mi |
1:25:28 |
8:21 |
|
| 2/4/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
16.0 mi |
2:15:19 |
8:28 |
|
| 2/5/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.1 mi |
0:34 |
8:11 |
|
| 2/5/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
6.2 mi |
48:48 |
7:52 |
|
| 2/5/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
1.8 mi |
15:26 |
8:50 |
|
| 2/6/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:28:38 |
8:51 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
3.0 mi |
24:48 |
8:16 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:35 |
6:22 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:38 |
6:31 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:39 |
6:38 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:38 |
6:33 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:36 |
6:26 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:38 |
6:32 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:39 |
6:35 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.3 mi |
1:39 |
6:35 |
|
| 2/7/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
3.0 mi |
25:33 |
8:32 |
|
| 2/8/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
8.0 mi |
1:11:24 |
8:56 |
|
| 2/9/2012 |
Run |
Shrewsbury Hill Run |
Hill |
8.5 mi |
1:09:36 |
8:11 |
|
| 2/10/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Easy |
7.5 mi |
1:06:10 |
8:50 |
|
| 2/12/2012 |
Run |
Group run from the loop to Ridenour Lake and back then up Kan.Tr |
Long |
16.0 mi |
2:18:45 |
8:41 |
|
| 2/13/2012 |
Run |
Recovery/easy run from the loop up Washington Ave to end of Kan. |
Easy |
10.0 mi |
1:28:46 |
8:53 |
|
| 2/15/2012 |
Run |
WARMUP FOR SPEEDWORK |
Easy |
2.5 mi |
19:59 |
8:00 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:37 |
6:28 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:39 |
6:37 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:38 |
6:32 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:37 |
6:27 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:36 |
6:24 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:36 |
6:26 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:36 |
6:24 |
|
| 2/15/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:37 |
6:26 |
|
| 2/15/2012 |
Run |
COOL DOWN FROM SPEEDWORK |
Easy |
3.5 mi |
31:36 |
9:01 |
|
| 2/16/2012 |
Run |
great Recovery/easy run from the Loop down up Washington/Kan.Trc |
Easy |
12.0 mi |
1:42:13 |
8:32 |
|
| 2/18/2012 |
Run |
UC long bridge loop and added on up into KC |
Long |
18.0 mi |
2:31:54 |
8:27 |
|
| 2/19/2012 |
Run |
From the loop up Washington down Lincoln Ave and around the loop |
Easy |
6.0 mi |
52:33 |
8:46 |
|
| 2/20/2012 |
Run |
Out and back on Washington Ave from the loop. |
Easy |
5.0 mi |
45:30 |
9:06 |
|
| 2/21/2012 |
Run |
WARMUP FOR SPEEDWORK on Washington Ave with notes |
Easy |
3.0 mi |
23:57 |
7:59 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:34 |
6:16 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:39 |
6:36 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:33 |
6:14 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:34 |
6:15 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:32 |
6:09 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:30 |
6:00 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:30 |
5:59 |
|
| 2/21/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:30 |
6:01 |
|
| 2/21/2012 |
Run |
COOL DOWN FROM SPEEDWORK ON WASHINGTON AVE |
Easy |
3.5 mi |
28:27 |
8:08 |
|
| 2/22/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Easy |
10.5 mi |
1:31:06 |
8:41 |
|
| 2/23/2012 |
Run |
WARMUP FOR SPEEDWORK |
Easy |
3.5 mi |
29:12 |
8:21 |
|
| 2/23/2012 |
Run |
SAHS TRACK |
Interval |
0.5 mi |
3:25 |
6:50 |
|
| 2/23/2012 |
Run |
SAHS TRACK |
Interval |
0.5 mi |
3:28 |
6:56 |
|
| 2/23/2012 |
Run |
SAHS TRACK |
Interval |
0.5 mi |
3:24 |
6:48 |
|
| 2/23/2012 |
Run |
SAHS TRACK |
Interval |
0.5 mi |
3:30 |
7:00 |
|
| 2/23/2012 |
Run |
COOL DOWN FROM SPEEDWORK |
Easy |
2.5 mi |
22:22 |
8:57 |
|
| 2/24/2012 |
Run |
Treadmill run @ Anytime Fitness |
Easy |
8.0 mi |
1:02:01 |
7:46 |
|
| 2/25/2012 |
Run |
Recovery/Easy run from the loop up Kan.Trc and back down Washing |
Easy |
8.0 mi |
1:10:36 |
8:50 |
|
| 2/26/2012 |
Run |
Hilly Long Run out Poplar Fork |
Hill |
18.0 mi |
2:32:30 |
8:29 |
|
| 2/27/2012 |
Run |
Treadmill run @ Anytime Fitness |
Easy |
8.0 mi |
1:03:32 |
7:57 |
|
| 2/28/2012 |
Run |
Recovery run tonight in St. Albans from SAHS track. 8 mi 01:11 0 |
Easy |
8.0 mi |
1:10:38 |
8:50 |
|
| 3/1/2012 |
Run |
Easy run with the TTC in KC |
Easy |
8.0 mi |
1:07:10 |
8:24 |
|
| 3/3/2012 |
Run |
Long Tempo/LT run from UC around Long Bridge Loop 10 mi 01:18 07 |
Tempo |
10.0 mi |
1:18:34 |
7:52 |
|
| 3/5/2012 |
Run |
great Recovery/easy run from the loop out and back Washington Av |
Easy |
8.0 mi |
1:10:03 |
8:46 |
|
| 3/7/2012 |
Run |
WARMUP FOR SPEEDWORK on Washington Ave |
Easy |
2.0 mi |
16:00 |
8:01 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:30 |
6:00 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:35 |
6:21 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:35 |
6:22 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:35 |
6:19 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:29 |
5:56 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:33 |
6:11 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:34 |
6:16 |
|
| 3/7/2012 |
Run |
SAHS TRACK |
Interval |
0.3 mi |
1:32 |
6:07 |
|
| 3/7/2012 |
Run |
COOL DOWN FROM SPEEDWORK |
Easy |
2.0 km |
16:37 |
13:23 |
|
| 3/8/2012 |
Run |
Recovery run from the loop up Washington and back down Lincoln a |
Easy |
5.0 mi |
43:50 |
8:47 |
|
| 3/9/2012 |
Run |
Warm up for interval workout @ SAHS track.WU on Washington Ave. |
Easy |
2.3 mi |
17:35 |
7:49 |
|
| 3/9/2012 |
Run |
SAHS Track:CRUISE INTERVALS(800 Meters x 6 w/1 min) and 2.11 mil |
Interval |
5.1 mi |
38:02 |
7:27 |
|
| 3/10/2012 |
Run |
great Recovery/Easy run from UC on the Long Bridge Loop 11 mi 01 |
Easy |
11.0 mi |
1:33:12 |
8:29 |
|
| 3/11/2012 |
Run |
good LR/Tempo from UC down Kan.Tpk to Central St thru Sth Chas t |
Long |
11.0 mi |
1:30:08 |
8:12 |
|