| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 1/21/2012 |
Run |
Saint Albans:Washington Ave/Kan Terrace/Skyview drive/Lincoln Av |
Easy |
8.0 mi |
1:10:09 |
8:47 |
 |
| 2/10/2012 |
Run |
From the loop:Washington/Lincoln Ave/Kan.Terrace |
Easy |
7.5 mi |
1:06:10 |
8:50 |
|
| 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 |
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 |
|
| 2/19/2012 |
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 |
COOL DOWN FROM SPEEDWORK ON WASHINGTON AVE |
Easy |
3.5 mi |
28:27 |
8:08 |
|
| 2/21/2012 |
Run |
WARMUP FOR SPEEDWORK on Washington Ave with notes |
Easy |
3.0 mi |
23:57 |
7:59 |
|
| 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 |
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 |
|
| 2/27/2012 |
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 |
|
| 3/5/2012 |
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 |
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 |
|
| 3/10/2012 |
Run |
great Recovery/Easy run from UC on the Long Bridge Loop 11 mi 01 |
Easy |
11.0 mi |
1:33:12 |
8:29 |
|
| 3/12/2012 |
Run |
Easy run in St. Albans with 6 x 10 sec hill bursts up Shrewsbury |
Easy |
10.0 mi |
1:22:52 |
8:18 |
|
| 3/13/2012 |
Run |
Warmup for interval work |
Easy |
1.8 mi |
13:39 |
7:35 |
|
| 3/13/2012 |
Run |
Warmup for interval work |
Easy |
1.2 mi |
9:50 |
8:12 |
|
| 3/13/2012 |
Run |
Cool down for interval work |
Easy |
2.0 mi |
17:39 |
8:50 |
|
| 3/14/2012 |
Run |
Easy/Recovery run from the loop down Washington Ave and Kanawha |
Easy |
7.8 mi |
1:06:35 |
8:36 |
|
| 3/15/2012 |
Run |
Cool down in KC from tempo run |
Easy |
3.0 mi |
26:04 |
8:42 |
|
| 3/15/2012 |
Run |
WU in KC w/Jeff and Glenn Baldwin |
Easy |
2.0 mi |
17:47 |
8:54 |
|
| 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 |
|
| 3/20/2012 |
Run |
Treadmill run @ Anytime Fitness |
Easy |
8.0 mi |
1:00:06 |
7:31 |
|
| 3/21/2012 |
Run |
Recovery/Easy run from my parents house down Kan.Trc and back up |
Easy |
6.0 mi |
53:03 |
8:50 |
|
| 3/22/2012 |
Run |
Easy run with the TTC in KC |
Easy |
0.5 mi |
4:05 |
8:10 |
|
| 3/22/2012 |
Run |
Easy run with the TTC in KC |
Easy |
7.9 mi |
1:10:52 |
8:56 |
|
| 3/22/2012 |
Run |
Easy run with the TTC in KC |
Easy |
0.8 mi |
6:30 |
8:08 |
|
| 3/22/2012 |
Run |
Easy run with the TTC in KC |
Easy |
2.8 mi |
23:33 |
8:32 |
|
| 3/23/2012 |
Run |
Easy in KC |
Easy |
7.0 mi |
56:43 |
8:07 |
|
| 3/24/2012 |
Run |
Easy run in St. Albans |
Easy |
8.0 mi |
1:04:50 |
8:07 |
|
| 3/25/2012 |
Run |
Botched LR from Drug Emporium up Kan.Blvd into KC:out and back 9 |
Easy |
9.0 mi |
1:13:11 |
8:08 |
|
| 3/26/2012 |
Run |
Easy run in St. Albans |
Easy |
10.0 mi |
1:21:10 |
8:08 |
|
| 3/27/2012 |
Run |
Another easy recovery run in St. Albans. 8.25 mi 01:10 08:27 pac |
Easy |
8.3 mi |
1:09:52 |
8:29 |
|
| 4/3/2012 |
Run |
Warm up for intervals in KC |
Easy |
3.0 mi |
24:10 |
8:02 |
|
| 4/6/2012 |
Run |
Easy run in KC |
Easy |
7.3 mi |
1:00:02 |
8:17 |
|
| 4/7/2012 |
Run |
Easy run in KC |
Easy |
4.0 mi |
34:38 |
8:40 |
|
| 4/10/2012 |
Run |
Warm up for intervals in KC |
Easy |
2.0 mi |
15:22 |
7:39 |
|
| 4/11/2012 |
Run |
great Easy run from UC/Glass plant loop and added on in KC 8 mi |
Easy |
8.0 mi |
1:06:29 |
8:19 |
|
| 4/17/2012 |
Run |
Warm up from UC for Speed Work in KC |
Easy |
3.0 mi |
24:55 |
8:17 |
|
| 4/17/2012 |
Run |
Cool down from speed work in KC |
Easy |
1.4 mi |
11:59 |
8:34 |
|
| 4/18/2012 |
Run |
great UC/Glass plant loop and added on to Columbia Gas 8.01 mi 0 |
Easy |
8.0 mi |
1:06:49 |
8:21 |
|
| 4/19/2012 |
Run |
Easy/Recovery run from UC on Short bridge loop 6 mi 00:51 08:31 |
Easy |
6.0 mi |
51:16 |
8:33 |
|
| 4/20/2012 |
Run |
UC/KC easy run |
Easy |
1.9 mi |
17:05 |
8:57 |
|
| 4/23/2012 |
Run |
UC/KC easy run on Pops Course |
Easy |
3.0 mi |
26:05 |
8:40 |
|
| 4/25/2012 |
Run |
Easy run from UC on Glass Plant Route 6.5 mi 00:53 08:11 pace |
Easy |
6.5 mi |
53:21 |
8:13 |
|
| 4/30/2012 |
Run |
Easy run with the TTC in KC |
Easy |
6.0 mi |
54:33 |
9:06 |
|
| 5/1/2012 |
Run |
WARMUP FOR SPEEDWORK |
Easy |
2.0 mi |
17:16 |
8:38 |
|
| 5/1/2012 |
Run |
Cool down from speed work in KC |
Easy |
2.0 mi |
17:14 |
8:32 |
|
| 5/2/2012 |
Run |
Easy run w/TTC on Short bridge |
Easy |
6.0 mi |
53:46 |
8:58 |
|
| 5/3/2012 |
Run |
Easy run in KC(Log Cabin Route) |
Easy |
5.0 mi |
42:16 |
8:28 |
|
| 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 |
|
| 5/5/2012 |
Run |
Cool down for the Komen 5k |
Easy |
2.1 mi |
16:37 |
7:55 |
|
| 5/5/2012 |
Run |
WU for the Komen 5k |
Easy |
1.0 mi |
7:08 |
7:08 |
|
| 5/7/2012 |
Run |
great Easy run in KC:Reversed log cabin route |
Easy |
5.0 mi |
43:41 |
8:45 |
|
| 5/8/2012 |
Run |
Easy run on Short Bridge Loop from UC |
Easy |
6.0 mi |
51:11 |
8:29 |
|
| 5/9/2012 |
Run |
good Short and quick easy run in KC |
Easy |
4.1 mi |
34:49 |
8:34 |
|
| 5/10/2012 |
Run |
Easy run on Log Cabin Route in KC |
Easy |
5.0 mi |
40:53 |
8:11 |
|
| 5/11/2012 |
Run |
great Easy run in KC(Log Cabin Route) |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 5/14/2012 |
Run |
Short bridge/Carriage trail loop |
Easy |
8.0 mi |
1:04:54 |
8:07 |
|
| 5/15/2012 |
Run |
Cool down from speed work in KC |
Easy |
3.3 mi |
27:00 |
8:19 |
|
| 5/15/2012 |
Run |
Warm up for intervals in KC |
Easy |
2.0 mi |
16:26 |
8:14 |
|
| 5/16/2012 |
Run |
Easy run in KC(Log Cabin Route) added on to Frontier |
Easy |
7.0 mi |
1:01:33 |
8:47 |
|
| 5/18/2012 |
Run |
Easy Recovery run in KC(from UC to end of Kanawha Ave across Mac |
Easy |
8.0 mi |
1:08:27 |
8:34 |
|
| 5/19/2012 |
Run |
Short Bridge Loop from UC |
Easy |
6.0 mi |
49:13 |
8:13 |
|
| 5/21/2012 |
Run |
Short Bridge Loop from UC |
Easy |
6.1 mi |
52:00 |
8:30 |
|
| 5/23/2012 |
Run |
Warm up jog. |
Easy |
0.3 mi |
2:41 |
9:16 |
|
| 5/23/2012 |
Run |
great Easy run on the Glass Plant Loop |
Easy |
7.0 mi |
1:00:49 |
8:42 |
|
| 5/25/2012 |
Run |
good Easy run on Log Cabin loop |
Easy |
5.0 mi |
44:23 |
8:53 |
|
| 5/28/2012 |
Run |
Easy run on Log Cabin loop |
Easy |
5.0 mi |
44:45 |
8:57 |
|
| 5/28/2012 |
Run |
Easy Treadmill Run @ Home |
Easy |
3.0 mi |
22:29 |
7:30 |
|
| 5/29/2012 |
Run |
Quick and easy treadmill run |
Easy |
2.0 mi |
15:52 |
7:56 |
|
| 5/30/2012 |
Run |
great Easy run in UC on glass plant loop |
Easy |
7.0 mi |
59:53 |
8:34 |
|
| 6/1/2012 |
Run |
Easy run in KC |
Easy |
8.0 mi |
1:08:08 |
8:31 |
|
| 6/8/2012 |
Run |
Easy run on Log Cabin Route |
Easy |
5.0 mi |
41:14 |
8:15 |
|
| 6/11/2012 |
Run |
Short Bridge Loop |
Easy |
6.0 mi |
50:41 |
8:27 |
|
| 6/14/2012 |
Run |
Easy run in KC with some pickups. |
Easy |
6.5 mi |
52:43 |
8:07 |
|
| 6/16/2012 |
Run |
Very Short Warm Up b4 The Clarksburg 10k |
Easy |
0.6 mi |
4:15 |
7:43 |
|
| 6/18/2012 |
Run |
Easy Recovery run in KC |
Easy |
8.0 mi |
1:10:59 |
8:53 |
|
| 6/20/2012 |
Run |
good Easy run in KC(Glass Plant Loop) |
Easy |
7.0 mi |
1:01:27 |
8:47 |
|
| 6/22/2012 |
Run |
Quick Shakeout Run on the Treadmill b4 work. |
Easy |
2.0 mi |
17:46 |
8:53 |
|
| 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 |
|
| 6/25/2012 |
Run |
A.M. Recovery Treadmill Run |
Easy |
3.0 mi |
24:48 |
8:17 |
|
| 6/26/2012 |
Run |
Cool down from speed work in KC |
Easy |
1.0 mi |
7:57 |
7:53 |
|
| 6/26/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
24:27 |
8:09 |
|
| 7/9/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
32:10 |
8:02 |
|
| 7/10/2012 |
Run |
A.M. Easy run on the Treadmill w/some pickups |
Easy |
4.0 mi |
30:59 |
7:44 |
|
| 7/11/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
3.0 mi |
25:04 |
8:22 |
|
| 7/11/2012 |
Run |
Reverse Short Bridge Loop +KC |
Easy |
7.0 mi |
58:50 |
8:24 |
|
| 7/12/2012 |
Run |
A.M. Easy run on the Treadmill |
Easy |
4.0 mi |
30:53 |
7:41 |
|