| Date |
Activity |
Course |
Type |
Distance ▼ |
Duration |
Pace |
|
| 9/30/2012 |
Run |
UC/Kanawha Tpk(GoMart)/MacCorkle/Kanawha Blvd/Log Cabin Route |
Long |
21.0 mi |
2:50:35 |
8:08 |
 |
| 9/23/2012 |
Run |
LR from Drug Emporium to Kmart(KC)/Chesterfield to UC then back |
Long |
20.3 mi |
2:42:34 |
8:02 |
|
| 10/7/2012 |
Run |
UC/Glass Plant Loop/Long Bridge/Log Cabin Loop |
Long |
20.0 mi |
2:42:55 |
8:09 |
|
| 2/18/2012 |
Run |
UC long bridge loop and added on up into KC |
Long |
18.0 mi |
2:31:54 |
8:27 |
|
| 2/26/2012 |
Run |
Hilly Long Run out Poplar Fork |
Hill |
18.0 mi |
2:32:30 |
8:29 |
|
| 9/15/2012 |
Run |
UC to Rocklake Drive(via MacCorkle) back on Kan Tpk. |
Long |
17.4 mi |
2:29:28 |
8:37 |
|
| 2/4/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
16.0 mi |
2:15:19 |
8:28 |
|
| 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 |
|
| 9/1/2012 |
Run |
2012 Charleston Distance Run 15 miler |
Race |
15.0 mi |
2:05:50 |
8:22 |
|
| 8/12/2012 |
Run |
great LR from UC to Joplin Park/Rosemont/Montrose/King St/Glenda |
Long |
15.0 mi |
2:01:44 |
8:07 |
|
| 6/17/2012 |
Run |
Glass Plant Loop + Carriage Trail/Short Bridge Loop |
Long |
15.0 mi |
2:05:59 |
8:24 |
|
| 3/18/2012 |
Run |
great LR from UC/Kan Blvd /Long Bridge to Central Ave bridge up |
Long |
15.0 mi |
2:04:19 |
8:18 |
|
| 12/2/2012 |
Run |
Long Run from Drug Emporiumto to Campbells Creek(Out and back) |
Long |
14.5 mi |
1:54:49 |
7:56 |
|
| 7/29/2012 |
Run |
Downtown Charleston/Greenbrier Street to Coonskin back on the tr |
Hill |
14.0 mi |
2:00:02 |
8:35 |
|
| 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 |
|
| 7/22/2012 |
Run |
Run 2 of 2 Mt Alpha(end of rd.) to Chappel(end of rd) then KC |
Long |
14.0 mi |
1:56:50 |
8:21 |
|
| 1/22/2012 |
Run |
Chas:Drug Emporium/Kan Blvd/KC |
Long |
14.0 mi |
2:01:03 |
8:39 |
|
| 1/29/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
14.0 mi |
1:58:03 |
8:26 |
|
| 8/26/2012 |
Run |
Out and back from Drug Emporium to KC(just shy of Kmart on MacCo |
Long |
13.5 mi |
1:52:16 |
8:19 |
|
| 7/21/2012 |
Run |
1 of 2 LR weekend:CDR course/and streets of downtown Charleston |
Long |
13.5 mi |
1:52:34 |
8:21 |
|
| 7/1/2012 |
Run |
|
Default |
13.0 mi |
1:48:24 |
8:20 |
|
| 12/24/2011 |
Run |
|
Default |
13.0 mi |
2:02:36 |
9:26 |
|
| 1/10/2013 |
Run |
Tempo Runs on Kanawha Blvd: UC to Drug Emporium |
Tempo |
13.0 mi |
1:42:22 |
7:53 |
|
| 4/15/2012 |
Run |
good UC/Jefferson Rd/Corridor G access rd loop |
Hill |
13.0 mi |
1:46:33 |
8:12 |
|
| 12/24/2012 |
Run |
great UC to Long Bridge + Carriage Trail Loop |
Long |
12.5 mi |
1:35:53 |
7:41 |
|
| 4/12/2012 |
Run |
great UC/Short bridge loop/and Out and back on Chappel Rd. 12.11 |
Hill |
12.1 mi |
1:43:26 |
8:33 |
|
| 3/19/2012 |
Run |
Recovery/Easy run from the loop out and back on:Washington Ave/K |
Easy |
12.0 mi |
1:40:25 |
8:22 |
|
| 1/9/2013 |
Run |
Middle LR on Short Bridge + KC |
Long |
12.0 mi |
1:42:42 |
8:34 |
|
| 11/25/2012 |
Run |
Drug Emporium to KC out and back loop |
Long |
12.0 mi |
1:40:37 |
8:23 |
|
| 9/26/2012 |
Run |
Tempo Intervals From UC on Long Bridge Loop |
Tempo |
12.0 mi |
1:35:20 |
7:57 |
|
| 9/20/2012 |
Run |
great Rim to Rim from Frontier's Lower Lot(Carriage trail to Spr |
Hill |
12.0 mi |
1:45:05 |
8:45 |
|
| 8/19/2012 |
Run |
Long Run on the CDR course |
Long |
12.0 mi |
1:37:51 |
8:09 |
|
| 8/18/2012 |
Run |
Hard Hilly Run:Poplar Fork,Cow Creek,Sleepy Hollow/Teays Valley |
Hill |
12.0 mi |
1:37:13 |
8:06 |
|
| 8/17/2012 |
Run |
Hilly Easy Run Shot Short Bridge/Carriage Trail into South Hills |
Hill |
12.0 mi |
1:39:47 |
8:19 |
|
| 6/3/2012 |
Run |
Long Bridge Loop + KC |
Long |
12.0 mi |
1:34:05 |
7:51 |
|
| 4/5/2012 |
Run |
MOUNT ALPHA TO THE END OF THE BLACK TOP AND ADDED ON IN KC 12.01 |
Hill |
12.0 mi |
1:40:09 |
8:21 |
|
| 10/27/2012 |
Run |
|
Default |
12.0 mi |
1:37:12 |
8:06 |
|
| 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 |
|
| 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 |
|
| 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 |
|
| 10/3/2012 |
Run |
Long Bridge Loop(Tempo Runs) |
Tempo |
11.0 mi |
1:27:30 |
7:57 |
|
| 9/12/2012 |
Run |
Easy Run on Long Bridge Loop with cutdown for last 2 miles |
Easy |
11.0 mi |
1:31:21 |
8:18 |
|
| 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 |
|
| 9/9/2012 |
Run |
blah Botched LR attempt:Shortbridge + Chappel Rd |
Long |
11.0 mi |
1:35:44 |
8:42 |
|
| 8/20/2012 |
Run |
Easy Run in KC then Short Bridge Loop |
Easy |
11.0 mi |
1:36:20 |
8:45 |
|
| 1/7/2012 |
Run |
|
Default |
11.0 mi |
1:44:38 |
9:31 |
|
| 9/13/2012 |
Run |
Mount Alpha(To the end of the road) |
Hill |
11.0 mi |
1:31:55 |
8:22 |
|
| 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 |
|
| 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 |
|
| 2/22/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Easy |
10.5 mi |
1:31:06 |
8:41 |
|
| 11/12/2011 |
Run |
|
Default |
10.5 mi |
1:40:07 |
9:33 |
|
| 1/23/2013 |
Run |
Easy Run on Long Bridge Loop |
Easy |
10.5 mi |
1:30:14 |
8:36 |
|
| 9/19/2012 |
Run |
Easy Long Bridge Loop from UC |
Easy |
10.5 mi |
1:27:33 |
8:21 |
|
| 6/6/2012 |
Run |
Long Bridge Loop from UC:Down MacCorkle then up Blvd. |
Long |
10.5 mi |
1:28:36 |
8:27 |
|
| 2/3/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.3 mi |
1:25:28 |
8:21 |
|
| 4/16/2012 |
Run |
great UC/MacCorkle to carriage trail and into South Hills(Scenic |
Hill |
10.2 mi |
1:35:02 |
9:22 |
|
| 5/20/2012 |
Run |
great Mount Alpha(4mile mark) + Chesterfield/Lancaster |
Hill |
10.1 mi |
1:28:30 |
8:46 |
|
| 1/8/2013 |
Run |
Speedwork in KC: 800's with quarter recovery |
Interval |
10.1 mi |
1:20:19 |
7:58 |
|
| 12/26/2012 |
Run |
Glass Plant Loop + Kanawha Blvd(Greenbrier St) to UC |
Easy |
10.0 mi |
1:22:59 |
8:17 |
|
| 1/11/2013 |
Run |
Easy 10 miler in KC:Reverse Glass Plant Loop + Frontier Parking |
Easy |
10.0 mi |
1:25:03 |
8:30 |
|
| 12/27/2012 |
Run |
The City View Route(South Hills) + Reverse Short Bridge Loop |
Hill |
10.0 mi |
1:19:29 |
7:56 |
|
| 10/9/2012 |
Run |
Awesome Long Tempo Run In KC |
Tempo |
10.0 mi |
1:16:24 |
7:38 |
|
| 2/6/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:28:38 |
8:51 |
|
| 1/7/2013 |
Run |
Easy Run from UC out and back to Magic Island |
Easy |
10.0 mi |
1:23:10 |
8:19 |
|
| 12/31/2012 |
Run |
Easy Recovery run in KC |
Easy |
10.0 mi |
1:22:42 |
8:16 |
|
| 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 |
|
| 12/5/2012 |
Run |
Easy Run from UC to Magic Island and back on Kanawha Blvd |
Easy |
10.0 mi |
1:19:09 |
7:55 |
|
| 11/30/2012 |
Run |
Progression/Tempo Run on Reverse Short Bridge Loop + KC |
Tempo |
10.0 mi |
1:17:47 |
7:47 |
|
| 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 |
|
| 11/23/2012 |
Run |
Easy but Breezy Run in KC |
Easy |
10.0 mi |
1:22:53 |
8:17 |
|
| 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 |
|
| 11/19/2012 |
Run |
Short Bridge Loop + KC |
Easy |
10.0 mi |
1:17:22 |
7:44 |
|
| 9/27/2012 |
Run |
Easy Run from UC to the Tracks and back. |
Easy |
10.0 mi |
1:25:22 |
8:32 |
|
| 9/25/2012 |
Run |
Easy Recovery Run in KC:Virginia and Kanawha Ave and down to Col |
Easy |
10.0 mi |
1:27:21 |
8:44 |
|
| 9/17/2012 |
Run |
Uptempo/Fartlek Run in KC:Out and back from UC(Virginia to Kanaw |
Fartlek |
10.0 mi |
1:22:52 |
8:17 |
|
| 9/5/2012 |
Run |
The View Route(Up Carriage Trail then looped around Bridge Rd) |
Hill |
10.0 mi |
1:31:15 |
9:07 |
|
| 8/11/2012 |
Run |
Good Fartlek Workout on the Long Bridge Loop |
Fartlek |
10.0 mi |
1:19:17 |
7:56 |
|
| 5/22/2012 |
Run |
Spring Hill Cemetery |
Hill |
10.0 mi |
1:27:46 |
8:47 |
|
| 1/23/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:24:22 |
8:26 |
|
| 12/26/2011 |
Run |
|
Default |
10.0 mi |
1:29:45 |
8:58 |
|
| 1/16/2012 |
Run |
|
Default |
10.0 mi |
1:27:15 |
8:44 |
|
| 2/1/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:31:55 |
9:12 |
|
| 1/30/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
10.0 mi |
1:22:58 |
8:18 |
|
| 1/18/2012 |
Run |
|
Default |
10.0 mi |
1:26:43 |
8:41 |
|
| 1/14/2012 |
Run |
|
Default |
10.0 mi |
1:25:35 |
8:34 |
|
| 12/28/2012 |
Run |
Short Bridge Loop + KC w/ the TTC |
Fartlek |
10.0 mi |
1:18:58 |
7:54 |
|
| 12/7/2012 |
Run |
great Easy Run From UC to Magic Island and back |
Easy |
10.0 mi |
1:19:35 |
7:58 |
|
| 12/3/2012 |
Run |
UC/Carriage Trail/Magic Island up Kanawha BLvd to UC |
Easy |
10.0 mi |
1:19:45 |
7:59 |
|
| 8/2/2012 |
Run |
P.M. Speed Work: Mile Repeats on the Treadmill |
Interval |
10.0 mi |
1:17:32 |
7:46 |
|
| 7/19/2012 |
Run |
Speedwork on the Treadmill:Mile repeats(4 x 1 mile) |
Interval |
10.0 mi |
1:18:10 |
7:50 |
|
| 6/10/2012 |
Run |
LR on the CDR course |
Hill |
10.0 mi |
1:21:58 |
8:12 |
|
| 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 |
|
| 4/2/2012 |
Run |
Short bridge/Carriage trail and KC |
Hill |
10.0 mi |
1:21:23 |
8:09 |
|
| 3/26/2012 |
Run |
Easy run in St. Albans |
Easy |
10.0 mi |
1:21:10 |
8:08 |
|
| 3/16/2012 |
Run |
Recovery/Easy run from the loop on Kan.Trc/Lincoln and Washingto |
Fartlek |
10.0 mi |
1:22:37 |
8:16 |
|
| 3/12/2012 |
Run |
Easy run in St. Albans with 6 x 10 sec hill bursts up Shrewsbury |
Easy |
10.0 mi |
1:22:52 |
8:18 |
|
| 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 |
|