| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 11/1/2011 |
Run |
|
Default |
0.3 mi |
1:44 |
6:57 |
 |
| 12/9/2012 |
Run |
Short Warmup for the 5k |
Easy |
0.8 mi |
5:50 |
6:57 |
|
| 10/7/2010 |
Run |
|
Default |
0.1 mi |
0:54 |
6:55 |
|
| 12/9/2012 |
Run |
2012 Winter Series 5k |
Race |
3.1 mi |
21:49 |
6:59 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:30 |
7:00 |
|
| 2/23/2012 |
Run |
SAHS TRACK |
Interval |
0.5 mi |
3:30 |
7:00 |
|
| 11/17/2012 |
Run |
2012 Nick Caldwell 5k |
Race |
3.1 mi |
21:55 |
7:01 |
|
| 10/25/2011 |
Run |
|
Default |
0.3 mi |
1:48 |
7:11 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:32 |
7:04 |
|
| 12/15/2012 |
Run |
Fartlek Run in St.Albans:Kanawha Terrace and + Nick Caldwell 5k |
Fartlek |
7.0 mi |
49:35 |
7:06 |
|
| 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 |
3:33 |
7:07 |
|
| 5/5/2012 |
Run |
WU for the Komen 5k |
Easy |
1.0 mi |
7:08 |
7:08 |
|
| 6/23/2012 |
Run |
2012 WV 5k Championship Race |
Race |
3.1 mi |
22:10 |
7:08 |
|
| 1/6/2013 |
Run |
2013 Winter Series 8k |
Race |
5.0 mi |
35:31 |
7:08 |
|
| 11/1/2011 |
Run |
|
Default |
0.3 mi |
1:48 |
7:11 |
|
| 10/6/2012 |
Run |
great Warm Up in KSF for 5k |
Easy |
1.3 mi |
9:00 |
7:12 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.5 mi |
3:35 |
7:09 |
|
| 11/3/2012 |
Run |
|
Default |
5.0 mi |
36:05 |
7:13 |
|
| 11/3/2011 |
Run |
|
Default |
0.3 mi |
1:51 |
7:24 |
|
| 12/6/2012 |
Run |
Easy start of a run to calibrate my foot pod |
Easy |
0.2 mi |
1:23 |
7:19 |
|
| 11/17/2012 |
Run |
Cool Down to my parents house after the 5k |
Easy |
1.3 mi |
9:09 |
7:19 |
|
| 5/5/2012 |
Run |
Susan B. Komen race for a cure 5k |
Race |
3.1 mi |
22:56 |
7:22 |
|
| 6/23/2012 |
Run |
great Short Warm Up for the WV 5k Championship |
Easy |
0.5 mi |
3:42 |
7:25 |
|
| 6/23/2012 |
Run |
Easy Cooldown after the 5k. |
Easy |
1.0 mi |
7:39 |
7:26 |
|
| 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 |
|
| 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 |
|
| 9/22/2012 |
Run |
38th Annual Wine Cellar 10K Race |
Race |
6.2 mi |
46:16 |
7:28 |
|
| 11/12/2012 |
Run |
Easy Run in KC. Quick pace to get out of the rain |
Easy |
4.0 mi |
29:48 |
7:28 |
|
| 9/8/2012 |
Run |
Speedwork in KC:Quarters and 800's |
Interval |
7.0 mi |
52:24 |
7:30 |
|
| 5/28/2012 |
Run |
Easy Treadmill Run @ Home |
Easy |
3.0 mi |
22:29 |
7:30 |
|
| 3/20/2012 |
Run |
Treadmill run @ Anytime Fitness |
Easy |
8.0 mi |
1:00:06 |
7:31 |
|
| 12/17/2012 |
Run |
good Easy Run From UC to Magic Island and back |
Easy |
10.0 mi |
1:15:22 |
7:32 |
|
| 1/5/2012 |
Run |
|
Default |
0.3 mi |
1:53 |
7:32 |
|
| 3/13/2012 |
Run |
Warmup for interval work |
Easy |
1.8 mi |
13:39 |
7:35 |
|
| 12/20/2012 |
Run |
Reverse Short Bridge Loop(Moderate Hard Effort) |
Tempo |
6.0 mi |
45:36 |
7:36 |
|
| 7/28/2012 |
Run |
Uptempo Run on Short Bridge Loop |
Tempo |
1.0 mi |
7:40 |
7:36 |
|
| 10/9/2012 |
Run |
Awesome Long Tempo Run In KC |
Tempo |
10.0 mi |
1:16:24 |
7:38 |
|
| 4/10/2012 |
Run |
Warm up for intervals in KC |
Easy |
2.0 mi |
15:22 |
7:39 |
|
| 1/5/2012 |
Run |
|
Default |
2.0 mi |
15:17 |
7:39 |
|
| 7/26/2012 |
Run |
AM Progression Run on Treadmill |
Easy |
4.0 mi |
30:40 |
7:39 |
|
| 7/13/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
22:57 |
7:40 |
|
| 12/24/2012 |
Run |
great UC to Long Bridge + Carriage Trail Loop |
Long |
12.5 mi |
1:35:53 |
7:41 |
|
| 6/30/2012 |
Run |
|
Default |
8.0 mi |
1:01:25 |
7:41 |
|
| 7/12/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
30:53 |
7:41 |
|
| 11/29/2012 |
Run |
Tempo Run on Kanawha Blvd. |
Tempo |
10.0 mi |
1:17:07 |
7:43 |
|
| 6/16/2012 |
Run |
Very Short Warm Up b4 The Clarksburg 10k |
Easy |
0.6 mi |
4:15 |
7:43 |
|
| 7/7/2012 |
Run |
|
Default |
8.0 mi |
1:01:45 |
7:44 |
|
| 2/5/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
0.1 mi |
0:34 |
8:11 |
|
| 7/10/2012 |
Run |
A.M. Easy run on the Treadmill w/some pickups |
Easy |
4.0 mi |
30:59 |
7:44 |
|
| 11/2/2012 |
Run |
|
Default |
7.0 mi |
54:10 |
7:44 |
|
| 11/19/2012 |
Run |
Short Bridge Loop + KC |
Easy |
10.0 mi |
1:17:22 |
7:44 |
|
| 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 |
|
| 2/24/2012 |
Run |
Treadmill run @ Anytime Fitness |
Easy |
8.0 mi |
1:02:01 |
7:46 |
|
| 8/2/2012 |
Run |
P.M. Speed Work: Mile Repeats on the Treadmill |
Interval |
10.0 mi |
1:17:32 |
7:46 |
|
| 1/6/2013 |
Run |
Cooldown after the 8k race |
Easy |
2.0 mi |
15:40 |
7:46 |
|
| 11/30/2012 |
Run |
Progression/Tempo Run on Reverse Short Bridge Loop + KC |
Tempo |
10.0 mi |
1:17:47 |
7:47 |
|
| 10/11/2012 |
Run |
Glass Plant Loop (MP tempo for last few miles) |
Tempo |
7.0 mi |
54:31 |
7:47 |
|
| 6/16/2012 |
Run |
2012 Greater Clarksburg 10k Race |
Race |
6.2 mi |
48:32 |
7:47 |
|
| 10/20/2012 |
Run |
|
Default |
3.5 mi |
27:18 |
7:47 |
|
| 12/6/2012 |
Run |
Fartlek Run on Kanwha Blvd. |
Fartlek |
9.0 mi |
1:10:09 |
7:48 |
|
| 12/21/2012 |
Run |
Easy Run on the Treadmill w/some pickups/drills. |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 11/1/2011 |
Run |
|
Default |
1.0 mi |
7:50 |
7:50 |
|
| 3/9/2012 |
Run |
Warm up for interval workout @ SAHS track.WU on Washington Ave. |
Easy |
2.3 mi |
17:35 |
7:49 |
|
| 7/19/2012 |
Run |
Speedwork on the Treadmill:Mile repeats(4 x 1 mile) |
Interval |
10.0 mi |
1:18:10 |
7:50 |
|
| 12/19/2012 |
Run |
2012 TTC Christmas Lights Run |
Hill |
5.3 mi |
41:21 |
7:50 |
|
| 6/3/2012 |
Run |
Long Bridge Loop + KC |
Long |
12.0 mi |
1:34:05 |
7:51 |
|
| 1/5/2012 |
Run |
|
Default |
2.0 mi |
15:41 |
7:51 |
|
| 7/2/2012 |
Run |
|
Default |
8.0 mi |
1:02:55 |
7:51 |
|
| 7/24/2012 |
Run |
A.M. Progression Run on Treadmill |
Tempo |
4.0 mi |
31:24 |
7:51 |
|
| 2/5/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
6.2 mi |
48:48 |
7:52 |
|
| 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 |
|
| 10/15/2012 |
Run |
Easy Run on Log Cablin Loop |
Easy |
5.0 mi |
39:22 |
7:52 |
|
| 12/10/2012 |
Run |
Easy P.M. Run on the Treadmill |
Easy |
7.0 mi |
55:08 |
7:52 |
|
| 11/24/2012 |
Run |
Fartlek Workout on the Treadmill |
Easy |
8.0 mi |
1:02:56 |
7:53 |
|
| 11/11/2012 |
Run |
|
Default |
7.0 mi |
55:09 |
7:53 |
|
| 1/26/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
5.0 mi |
39:23 |
7:53 |
|
| 1/10/2013 |
Run |
Tempo Runs on Kanawha Blvd: UC to Drug Emporium |
Tempo |
13.0 mi |
1:42:22 |
7:53 |
|
| 6/26/2012 |
Run |
Cool down from speed work in KC |
Easy |
1.0 mi |
7:57 |
7:53 |
|
| 10/16/2012 |
Run |
Dress Rehearsal Marathon/Speed Work Run in KC |
Interval |
6.5 mi |
51:13 |
7:53 |
|
| 3/15/2012 |
Run |
KC w/Jeff Chaffin? |
Tempo |
3.0 mi |
23:38 |
7:53 |
|
| 10/14/2012 |
Run |
Short Shakeout Run in KC |
Easy |
4.0 mi |
31:38 |
7:54 |
|
| 1/17/2012 |
Run |
|
Default |
6.0 mi |
47:25 |
7:54 |
|
| 12/28/2012 |
Run |
Short Bridge Loop + KC w/ the TTC |
Fartlek |
10.0 mi |
1:18:58 |
7:54 |
|
| 8/2/2012 |
Run |
great Quick A.M. Progressi Run on Treadmill |
Easy |
3.0 mi |
23:46 |
7:54 |
|
| 11/26/2012 |
Run |
Easy Run from UC down Kanawha Blvd(Out and back loop) |
Easy |
9.0 mi |
1:11:11 |
7:55 |
|
| 7/18/2012 |
Run |
Easy A.M. run on treadmill |
Easy |
4.0 mi |
31:36 |
7:55 |
|
| 6/26/2012 |
Run |
SpeedWork in KC(800's and Quarters) |
Interval |
6.0 mi |
47:29 |
7:55 |
|
| 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 |
|
| 5/5/2012 |
Run |
Cool down for the Komen 5k |
Easy |
2.1 mi |
16:37 |
7:55 |
|
| 12/18/2012 |
Run |
Lightpoles on Kanawha Blvd(200's on 200's recovery) |
Interval |
10.0 mi |
1:19:14 |
7:55 |
|
| 12/2/2012 |
Run |
Long Run from Drug Emporiumto to Campbells Creek(Out and back) |
Long |
14.5 mi |
1:54:49 |
7:56 |
|
| 8/11/2012 |
Run |
Good Fartlek Workout on the Long Bridge Loop |
Fartlek |
10.0 mi |
1:19:17 |
7:56 |
|
| 4/10/2012 |
Run |
great Tempo/Cool down run after 800 meter repeats in KC |
Tempo |
4.0 mi |
31:49 |
7:56 |
|
| 12/27/2012 |
Run |
The City View Route(South Hills) + Reverse Short Bridge Loop |
Hill |
10.0 mi |
1:19:29 |
7:56 |
|
| 5/29/2012 |
Run |
Quick and easy treadmill run |
Easy |
2.0 mi |
15:52 |
7:56 |
|
| 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 |
|
| 1/31/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Long |
2.0 mi |
15:54 |
7:58 |
|
| 9/26/2012 |
Run |
Tempo Intervals From UC on Long Bridge Loop |
Tempo |
12.0 mi |
1:35:20 |
7:57 |
|
| 7/28/2012 |
Run |
Uptempo Run on Short Bridge Loop |
Tempo |
3.0 mi |
23:49 |
7:57 |
|