| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/15/2012 |
Run |
LR From UC:Rim to Rim Route:Carriage Trail/Spring Hill Cemetery |
Hill |
12.0 mi |
1:44:06 |
8:41 |
 |
| 7/14/2012 |
Run |
Short Bridge + Carriage Trail |
Easy |
8.0 mi |
1:08:39 |
8:35 |
|
| 7/13/2012 |
Run |
Short Bridge Loop+ KC |
Easy |
7.0 mi |
59:28 |
8:29 |
|
| 7/13/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
22:57 |
7:40 |
|
| 7/12/2012 |
Run |
Botched Tempo Run to easy run in KC |
Tempo |
8.0 mi |
1:06:22 |
8:18 |
|
| 7/12/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
30:53 |
7:41 |
|
| 7/11/2012 |
Run |
Reverse Short Bridge Loop +KC |
Easy |
7.0 mi |
58:50 |
8:24 |
|
| 7/11/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
25:04 |
8:22 |
|
| 7/10/2012 |
Run |
Speedwork in KC(Quarters) |
Interval |
7.0 mi |
1:00:36 |
8:39 |
|
| 7/10/2012 |
Run |
A.M. Easy run on the Treadmill w/some pickups |
Easy |
4.0 mi |
30:59 |
7:44 |
|
| 7/9/2012 |
Run |
Reverse Short Bridge Carriage Trail Loop |
Hill |
8.0 mi |
1:06:38 |
8:20 |
|
| 7/9/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
32:10 |
8:02 |
|
| 7/8/2012 |
Run |
|
Default |
4.0 mi |
35:33 |
8:54 |
|
| 7/7/2012 |
Run |
|
Default |
8.0 mi |
1:01:45 |
7:44 |
|
| 7/4/2012 |
Run |
|
Default |
|
0:01 |
|
|
| 7/3/2012 |
Run |
|
Default |
6.0 mi |
52:36 |
8:47 |
|
| 7/2/2012 |
Run |
|
Default |
8.0 mi |
1:02:55 |
7:51 |
|
| 7/2/2012 |
Run |
|
Default |
2.1 mi |
17:13 |
8:15 |
|
| 7/1/2012 |
Run |
|
Default |
13.0 mi |
1:48:24 |
8:20 |
|
| 6/30/2012 |
Run |
|
Default |
8.0 mi |
1:01:25 |
7:41 |
|
| 6/28/2012 |
Run |
|
Default |
4.0 mi |
36:18 |
9:04 |
|
| 6/28/2012 |
Run |
|
Default |
2.0 mi |
16:38 |
8:17 |
|
| 6/27/2012 |
Run |
|
Default |
8.0 mi |
1:12:06 |
9:01 |
|
| 6/26/2012 |
Run |
Cool down from speed work in KC |
Easy |
1.0 mi |
7:57 |
7:53 |
|
| 6/26/2012 |
Run |
SpeedWork in KC(800's and Quarters) |
Interval |
6.0 mi |
47:29 |
7:55 |
|
| 6/26/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:27 |
8:09 |
|
| 6/25/2012 |
Run |
Short Bridge + Carriage Trail |
Hill |
8.0 mi |
1:08:47 |
8:36 |
|
| 6/25/2012 |
Run |
A.M. Recovery Treadmill Run |
Easy |
3.0 mi |
24:48 |
8:17 |
|
| 6/24/2012 |
Run |
LR from UC/CDR(hills + Kan.Blvd) and KC(for extra miles) |
Long |
14.0 mi |
2:00:44 |
8:38 |
|
| 6/23/2012 |
Run |
Easy Cooldown after the 5k. |
Easy |
1.0 mi |
7:39 |
7:26 |
|
| 6/23/2012 |
Run |
2012 WV 5k Championship Race |
Race |
3.1 mi |
22:10 |
7:08 |
|
| 6/23/2012 |
Run |
great Short Warm Up for the WV 5k Championship |
Easy |
0.5 mi |
3:42 |
7:25 |
|
| 6/22/2012 |
Run |
Quick Shakeout Run on the Treadmill b4 work. |
Easy |
2.0 mi |
17:46 |
8:53 |
|
| 6/21/2012 |
Run |
great Speed Work in KC:(Quarters) |
Interval |
7.0 mi |
1:01:08 |
8:44 |
|
| 6/20/2012 |
Run |
good Easy run in KC(Glass Plant Loop) |
Easy |
7.0 mi |
1:01:27 |
8:47 |
|
| 6/19/2012 |
Run |
Short and sweet speedwork session tonight |
Interval |
6.0 mi |
51:30 |
8:35 |
|
| 6/18/2012 |
Run |
Easy Recovery run in KC |
Easy |
8.0 mi |
1:10:59 |
8:53 |
|
| 6/17/2012 |
Run |
Glass Plant Loop + Carriage Trail/Short Bridge Loop |
Long |
15.0 mi |
2:05:59 |
8:24 |
|
| 6/16/2012 |
Run |
2012 Greater Clarksburg 10k Race |
Race |
6.2 mi |
48:32 |
7:47 |
|
| 6/16/2012 |
Run |
Very Short Warm Up b4 The Clarksburg 10k |
Easy |
0.6 mi |
4:15 |
7:43 |
|
| 6/14/2012 |
Run |
Easy run in KC with some pickups. |
Easy |
6.5 mi |
52:43 |
8:07 |
|
| 6/12/2012 |
Run |
Botched attempt @ Quarters |
Interval |
5.5 mi |
47:55 |
8:43 |
|
| 6/11/2012 |
Run |
Short Bridge Loop |
Easy |
6.0 mi |
50:41 |
8:27 |
|
| 6/10/2012 |
Run |
LR on the CDR course |
Hill |
10.0 mi |
1:21:58 |
8:12 |
|
| 6/8/2012 |
Run |
Easy run on Log Cabin Route |
Easy |
5.0 mi |
41:14 |
8:15 |
|
| 6/7/2012 |
Run |
good Speedswork in KC:(Quarters) |
Interval |
6.6 mi |
54:48 |
8:22 |
|
| 6/6/2012 |
Run |
Long Bridge Loop from UC:Down MacCorkle then up Blvd. |
Long |
10.5 mi |
1:28:36 |
8:27 |
|
| 6/5/2012 |
Run |
great Speedswork in KC:(Quarters) |
Interval |
8.0 mi |
1:07:31 |
8:27 |
|
| 6/4/2012 |
Run |
Short Bridge + Carriage Trail |
Hill |
8.0 mi |
1:06:31 |
8:19 |
|
| 6/3/2012 |
Run |
Long Bridge Loop + KC |
Long |
12.0 mi |
1:34:05 |
7:51 |
|
| 6/1/2012 |
Run |
Easy run in KC |
Easy |
8.0 mi |
1:08:08 |
8:31 |
|
| 5/31/2012 |
Run |
Speed Work in KC:(Quarters) |
Interval |
7.0 mi |
59:07 |
8:27 |
|
| 5/30/2012 |
Run |
great Easy run in UC on glass plant loop |
Easy |
7.0 mi |
59:53 |
8:34 |
|
| 5/29/2012 |
Run |
good Speed Work in KC:(Quarters) |
Interval |
8.0 mi |
1:07:22 |
8:26 |
|
| 5/29/2012 |
Run |
Quick and easy treadmill run |
Easy |
2.0 mi |
15:52 |
7:56 |
|
| 5/28/2012 |
Run |
Easy Treadmill Run @ Home |
Easy |
3.0 mi |
22:29 |
7:30 |
|
| 5/28/2012 |
Run |
Easy run on Log Cabin loop |
Easy |
5.0 mi |
44:45 |
8:57 |
|
| 5/26/2012 |
Run |
good Long Run from UC/Piedmont rd to Campbells Creek/Malden PSD |
Long |
10.0 mi |
1:24:20 |
8:27 |
|
| 5/25/2012 |
Run |
good Easy run on Log Cabin loop |
Easy |
5.0 mi |
44:23 |
8:53 |
|
| 5/24/2012 |
Run |
great Fartlek and Hill workout from UC on Short Bridge and Carri |
Fartlek |
8.0 mi |
1:08:52 |
8:36 |
|
| 5/23/2012 |
Run |
great Easy run on the Glass Plant Loop |
Easy |
7.0 mi |
1:00:49 |
8:42 |
|
| 5/23/2012 |
Run |
Warm up jog. |
Easy |
0.3 mi |
2:41 |
9:16 |
|
| 5/22/2012 |
Run |
Spring Hill Cemetery |
Hill |
10.0 mi |
1:27:46 |
8:47 |
|
| 5/21/2012 |
Run |
Short Bridge Loop from UC |
Easy |
6.1 mi |
52:00 |
8:30 |
|
| 5/20/2012 |
Run |
great Mount Alpha(4mile mark) + Chesterfield/Lancaster |
Hill |
10.1 mi |
1:28:30 |
8:46 |
|
| 5/19/2012 |
Run |
Short Bridge Loop from UC |
Easy |
6.0 mi |
49:13 |
8:13 |
|
| 5/18/2012 |
Run |
Easy Recovery run in KC(from UC to end of Kanawha Ave across Mac |
Easy |
8.0 mi |
1:08:27 |
8:34 |
|
| 5/17/2012 |
Run |
great Short bridge/Carriage trail loop |
Hill |
8.0 mi |
1:08:43 |
8:36 |
|
| 5/16/2012 |
Run |
Easy run in KC(Log Cabin Route) added on to Frontier |
Easy |
7.0 mi |
1:01:33 |
8:47 |
|
| 5/15/2012 |
Run |
Cool down from speed work in KC |
Easy |
3.3 mi |
27:00 |
8:19 |
|
| 5/15/2012 |
Run |
Quarter repeat w/45 sec recovery |
Interval |
0.3 mi |
1:38 |
6:32 |
|
| 5/15/2012 |
Run |
Quarter repeat w/45 sec recovery |
Interval |
0.3 mi |
1:38 |
6:31 |
|
| 5/15/2012 |
Run |
Quarter repeat w/45 sec recovery |
Default |
0.3 mi |
1:36 |
6:25 |
|
| 5/15/2012 |
Run |
Quarter repeat w/45 sec recovery |
Interval |
0.3 mi |
1:33 |
6:11 |
|
| 5/15/2012 |
Run |
800 meter repeat w/1:30 recovery |
Interval |
0.5 mi |
3:26 |
6:53 |
|
| 5/15/2012 |
Run |
1200 meter repeat w/2 min recovery |
Interval |
0.8 mi |
5:08 |
6:51 |
|
| 5/15/2012 |
Run |
Warm up for intervals in KC |
Easy |
2.0 mi |
16:26 |
8:14 |
|
| 5/14/2012 |
Run |
Short bridge/Carriage trail loop |
Easy |
8.0 mi |
1:04:54 |
8:07 |
|
| 5/12/2012 |
Run |
2012 Poca River 15k race |
Race |
9.2 mi |
1:13:39 |
8:00 |
|
| 5/11/2012 |
Run |
great Easy run in KC(Log Cabin Route) |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 5/10/2012 |
Run |
Easy run on Log Cabin Route in KC |
Easy |
5.0 mi |
40:53 |
8:11 |
|
| 5/9/2012 |
Run |
good Short and quick easy run in KC |
Easy |
4.1 mi |
34:49 |
8:34 |
|
| 5/8/2012 |
Run |
Easy run on Short Bridge Loop from UC |
Easy |
6.0 mi |
51:11 |
8:29 |
|
| 5/7/2012 |
Run |
great Easy run in KC:Reversed log cabin route |
Easy |
5.0 mi |
43:41 |
8:45 |
|
| 5/6/2012 |
Run |
Attempted the Poca River Course |
Hill |
9.1 mi |
1:18:31 |
8:39 |
|
| 5/5/2012 |
Run |
Cool down for the Komen 5k |
Easy |
2.1 mi |
16:37 |
7:55 |
|
| 5/5/2012 |
Run |
Susan B. Komen race for a cure 5k |
Race |
3.1 mi |
22:56 |
7:22 |
|
| 5/5/2012 |
Run |
WU for the Komen 5k |
Easy |
1.0 mi |
7:08 |
7:08 |
|
| 5/4/2012 |
Run |
great Easy run in KC w/some pickups for 150 to 200 meters 4.01 m |
Easy |
4.0 mi |
29:50 |
7:27 |
|
| 5/3/2012 |
Run |
Easy run in KC(Log Cabin Route) |
Easy |
5.0 mi |
42:16 |
8:28 |
|
| 5/2/2012 |
Run |
Easy run w/TTC on Short bridge |
Easy |
6.0 mi |
53:46 |
8:58 |
|
| 5/1/2012 |
Run |
Cool down from speed work in KC |
Easy |
2.0 mi |
17:14 |
8:32 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:47 |
6:00 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:50 |
6:25 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:46 |
5:57 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:48 |
6:12 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:49 |
6:21 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:47 |
6:00 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:47 |
6:01 |
|
| 5/1/2012 |
Run |
200 meter repeats |
Interval |
0.1 mi |
0:50 |
6:24 |
|