| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/29/2012 |
Run |
Ladder Speed Reps From UC down Blvd/Short Bridge Loop Back |
Fartlek |
8.0 mi |
1:03:38 |
7:58 |
 |
| 9/28/2012 |
Run |
Easy run in KC with some pickup miles at the end. |
Easy |
9.0 mi |
1:16:01 |
8:26 |
|
| 9/28/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
26:19 |
8:45 |
|
| 9/27/2012 |
Run |
Easy Run from UC to the Tracks and back. |
Easy |
10.0 mi |
1:25:22 |
8:32 |
|
| 9/26/2012 |
Run |
Tempo Intervals From UC on Long Bridge Loop |
Tempo |
12.0 mi |
1:35:20 |
7:57 |
|
| 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 |
|
| 9/25/2012 |
Run |
great A.M. Progression Run on the Treadmill |
Easy |
4.0 mi |
33:01 |
8:14 |
|
| 9/24/2012 |
Run |
Easy Recovery Run in KC:Glass Plant Loop |
Easy |
7.0 mi |
59:49 |
8:32 |
|
| 9/24/2012 |
Run |
Easy Recovery Run on the Treadmill |
Easy |
3.0 mi |
26:09 |
8:43 |
|
| 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 |
|
| 9/22/2012 |
Run |
Easy Run with WK and Brian after the race(Extended but nice cool |
Easy |
5.0 mi |
45:09 |
9:02 |
|
| 9/22/2012 |
Run |
38th Annual Wine Cellar 10K Race |
Race |
6.2 mi |
46:16 |
7:28 |
|
| 9/21/2012 |
Run |
Easy Recovery Run in KC on Glass Plant/Trianna Field/UC |
Easy |
8.0 mi |
1:09:12 |
8:39 |
|
| 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 |
|
| 9/20/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:49 |
8:17 |
|
| 9/19/2012 |
Run |
Easy Long Bridge Loop from UC |
Easy |
10.5 mi |
1:27:33 |
8:21 |
|
| 9/18/2012 |
Run |
Speedwork in KC:Quarters and 800's |
Interval |
8.0 mi |
1:03:50 |
7:59 |
|
| 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 |
|
| 9/15/2012 |
Run |
UC to Rocklake Drive(via MacCorkle) back on Kan Tpk. |
Long |
17.4 mi |
2:29:28 |
8:37 |
|
| 9/14/2012 |
Run |
Easy Run in KC w/the TTC |
Easy |
6.0 mi |
54:47 |
9:08 |
|
| 9/13/2012 |
Run |
Mount Alpha(To the end of the road) |
Hill |
11.0 mi |
1:31:55 |
8:22 |
|
| 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 |
|
| 9/11/2012 |
Run |
Speedwork in KC: Mile Repeats |
Interval |
7.0 mi |
56:08 |
8:02 |
|
| 9/11/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
2.0 mi |
18:11 |
9:06 |
|
| 9/10/2012 |
Run |
Easy Run in KC:Glass Plant Loop |
Easy |
7.0 mi |
1:00:46 |
8:41 |
|
| 9/9/2012 |
Run |
blah Botched LR attempt:Shortbridge + Chappel Rd |
Long |
11.0 mi |
1:35:44 |
8:42 |
|
| 9/8/2012 |
Run |
Speedwork in KC:Quarters and 800's |
Interval |
7.0 mi |
52:24 |
7:30 |
|
| 9/7/2012 |
Run |
good Easy Run in KC:(Log Cabin Route) |
Easy |
4.5 mi |
37:38 |
8:22 |
|
| 9/6/2012 |
Run |
Easy Run on the Short Bridge Loop |
Easy |
6.0 mi |
50:38 |
8:27 |
|
| 9/5/2012 |
Run |
The View Route(Up Carriage Trail then looped around Bridge Rd) |
Hill |
10.0 mi |
1:31:15 |
9:07 |
|
| 9/4/2012 |
Run |
Botched attempt at an easy run. |
Easy |
1.0 mi |
8:46 |
8:41 |
|
| 9/3/2012 |
Run |
Easy Run in KC:Glass Plant Loop |
Easy |
7.0 mi |
58:47 |
8:24 |
|
| 9/1/2012 |
Run |
2012 Charleston Distance Run 15 miler |
Race |
15.0 mi |
2:05:50 |
8:22 |
|
| 8/30/2012 |
Run |
Easy run in KC |
Easy |
4.0 mi |
34:16 |
8:33 |
|
| 8/29/2012 |
Run |
Easy Run in KC(reverse log cabin route) |
Easy |
5.0 mi |
42:19 |
8:28 |
|
| 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 |
|
| 8/24/2012 |
Run |
Easy Run in KC:Glass Plant Loop |
Easy |
6.9 mi |
57:04 |
8:20 |
|
| 8/24/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
26:49 |
8:55 |
|
| 8/23/2012 |
Run |
great Uptempo Easy Run in KC |
Tempo |
6.0 mi |
49:52 |
8:18 |
|
| 8/22/2012 |
Run |
Easy Recovery Run in KC w/cutdown @ the end |
Easy |
7.0 mi |
1:01:40 |
8:48 |
|
| 8/22/2012 |
Run |
Easy Recovery Run on the Treadmill |
Easy |
4.0 mi |
35:37 |
8:53 |
|
| 8/21/2012 |
Run |
Speedwork in KC:800 x 6 w/ Quarter Recovery |
Interval |
8.0 mi |
1:08:32 |
8:34 |
|
| 8/21/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
2.0 mi |
18:19 |
9:07 |
|
| 8/20/2012 |
Run |
Easy Run in KC then Short Bridge Loop |
Easy |
11.0 mi |
1:36:20 |
8:45 |
|
| 8/20/2012 |
Run |
Short and easy run on the Treadmill |
Easy |
2.0 mi |
16:38 |
8:19 |
|
| 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 |
|
| 8/16/2012 |
Run |
Speedwork in KC: 8 Quarters and 2 800's |
Interval |
8.0 mi |
1:08:01 |
8:31 |
|
| 8/14/2012 |
Run |
Speedwork in KC:800 meter repeats |
Interval |
9.0 mi |
1:12:39 |
8:05 |
|
| 8/14/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
24:31 |
8:11 |
|
| 8/13/2012 |
Run |
Easy Run from UC on Short Bridge and Carriage Trail Loop 8.01 mi |
Easy |
8.0 mi |
1:07:53 |
8:29 |
|
| 8/13/2012 |
Run |
Easy Recovery Run on the Treadmill |
Easy |
2.0 mi |
16:12 |
8:04 |
|
| 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 |
|
| 8/11/2012 |
Run |
Good Fartlek Workout on the Long Bridge Loop |
Fartlek |
10.0 mi |
1:19:17 |
7:56 |
|
| 8/10/2012 |
Run |
Easy run on the Glass Plant Loop |
Easy |
7.0 mi |
59:56 |
8:34 |
|
| 8/9/2012 |
Run |
Easy Run from UC down MacCorkle Ave and back |
Easy |
4.3 mi |
35:50 |
8:25 |
|
| 8/9/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
3.0 mi |
24:48 |
8:15 |
|
| 8/8/2012 |
Run |
Easy Run from UC on Short Bridge and Carriage Trail Loop 8.01 mi |
Easy |
8.0 mi |
1:11:04 |
8:53 |
|
| 8/8/2012 |
Run |
Easy Recovery Run on Treadmill |
Easy |
3.0 mi |
28:44 |
9:35 |
|
| 8/7/2012 |
Run |
Speedwork in KC:800's x 4 w/quarter recovery. |
Interval |
7.0 mi |
57:57 |
8:17 |
|
| 8/7/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
25:44 |
8:35 |
|
| 8/6/2012 |
Run |
Easy Run in KC:Chesterfield/Lancaster/Washington/Venable to UC |
Easy |
6.0 mi |
52:10 |
8:41 |
|
| 8/4/2012 |
Run |
P.M. Easy Run on the Treadmill |
Easy |
8.0 mi |
1:07:12 |
8:25 |
|
| 8/4/2012 |
Run |
LR converted to easy run in KC. |
Easy |
4.0 mi |
34:56 |
8:43 |
|
| 8/3/2012 |
Run |
Easy Recovery run in KC |
Easy |
7.4 mi |
1:03:23 |
8:38 |
|
| 8/3/2012 |
Run |
Easy Recovery run in KC |
Easy |
0.7 mi |
5:22 |
8:08 |
|
| 8/2/2012 |
Run |
P.M. Speed Work: Mile Repeats on the Treadmill |
Interval |
10.0 mi |
1:17:32 |
7:46 |
|
| 8/2/2012 |
Run |
great Quick A.M. Progressi Run on Treadmill |
Easy |
3.0 mi |
23:46 |
7:54 |
|
| 8/1/2012 |
Run |
Easy Recovery Run from UC on Short Bridge Loop + KC |
Easy |
7.0 mi |
1:00:46 |
8:41 |
|
| 8/1/2012 |
Run |
great Easy A.M. Recovery Run on the Treadmill |
Easy |
3.0 mi |
25:24 |
8:27 |
|
| 7/31/2012 |
Run |
Easy Run w/6 quarters in KC. |
Interval |
9.0 mi |
1:14:04 |
8:14 |
|
| 7/31/2012 |
Run |
A.M. Recovery Run on the Treadmill |
Easy |
4.0 mi |
33:14 |
8:19 |
|
| 7/30/2012 |
Run |
great Easy Run w/TTC:KC:Glass Plant Loop to Chesterfield/Train T |
Easy |
9.0 mi |
1:19:12 |
8:48 |
|
| 7/30/2012 |
Run |
Easy A.M. run on treadmill |
Easy |
3.0 mi |
24:37 |
8:11 |
|
| 7/29/2012 |
Run |
Downtown Charleston/Greenbrier Street to Coonskin back on the tr |
Hill |
14.0 mi |
2:00:02 |
8:35 |
|
| 7/28/2012 |
Run |
Cooldown after Tempo(Short Bridge Loop) |
Easy |
3.0 mi |
25:50 |
8:37 |
|
| 7/28/2012 |
Run |
Uptempo Run on Short Bridge Loop |
Tempo |
1.0 mi |
7:40 |
7:36 |
|
| 7/28/2012 |
Run |
Uptempo Run on Short Bridge Loop |
Tempo |
3.0 mi |
23:49 |
7:57 |
|
| 7/27/2012 |
Run |
Easy run in KC(Glass Plant Loop) |
Easy |
7.0 mi |
1:02:06 |
8:52 |
|
| 7/27/2012 |
Run |
Easy Recovery Effort on the Treadmill(A.M.) |
Easy |
3.0 mi |
24:27 |
8:08 |
|
| 7/26/2012 |
Run |
Easy Run(at least it was suppose to b) in KC |
Easy |
6.0 mi |
57:05 |
9:31 |
|
| 7/26/2012 |
Run |
AM Progression Run on Treadmill |
Easy |
4.0 mi |
30:40 |
7:39 |
|
| 7/25/2012 |
Run |
great P.M. Easy Run with 4 Quarters and a cool down |
Fartlek |
8.0 mi |
1:01:57 |
7:45 |
|
| 7/25/2012 |
Run |
Easy Recovery A.M. Run on the Treadmill |
Easy |
3.0 mi |
25:30 |
8:30 |
|
| 7/24/2012 |
Run |
P.M. Progression Run in KC |
Tempo |
8.0 mi |
1:06:01 |
8:15 |
|
| 7/24/2012 |
Run |
A.M. Progression Run on Treadmill |
Tempo |
4.0 mi |
31:24 |
7:51 |
|
| 7/23/2012 |
Run |
Easy Run from UC on Short Bridge Loop |
Easy |
6.0 mi |
52:51 |
8:48 |
|
| 7/23/2012 |
Run |
Easy A.M. run on the Treadmill |
Easy |
4.0 mi |
33:23 |
8:21 |
|
| 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 |
|
| 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 |
|
| 7/20/2012 |
Run |
Easy run on the Glass Plant Loop |
Easy |
7.0 mi |
1:02:51 |
8:59 |
|
| 7/20/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:49 |
8:15 |
|
| 7/19/2012 |
Run |
Speedwork on the Treadmill:Mile repeats(4 x 1 mile) |
Interval |
10.0 mi |
1:18:10 |
7:50 |
|
| 7/19/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:45 |
8:14 |
|
| 7/18/2012 |
Run |
Most of the Short Bridge Loop, except walked the last mile |
Easy |
5.1 mi |
44:08 |
8:45 |
|
| 7/18/2012 |
Run |
Easy A.M. run on treadmill |
Easy |
4.0 mi |
31:36 |
7:55 |
|
| 7/17/2012 |
Run |
Botched easy run in KC |
Easy |
2.0 mi |
17:38 |
8:47 |
|
| 7/16/2012 |
Run |
great Easy Recovery Run in KC |
Easy |
6.0 mi |
50:38 |
8:26 |
|
| 7/16/2012 |
Run |
great Easy A.M. Run on the treadmill |
Easy |
6.0 mi |
49:11 |
8:12 |
|