| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/5/2012 |
Run |
|
Long |
12.5 mi |
1:30:00 |
7:12 |
 |
| 2/6/2012 |
Run |
|
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 2/7/2012 |
Run |
|
Tempo |
9.4 mi |
1:00:25 |
6:26 |
|
| 2/8/2012 |
Run |
|
Easy |
7.8 mi |
57:00 |
7:19 |
|
| 2/9/2012 |
Run |
|
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 2/9/2012 |
Run |
|
Interval |
3000.0 m |
13:20 |
7:09 |
|
| 2/10/2012 |
Run |
|
Easy |
4.2 mi |
30:00 |
7:09 |
|
| 2/11/2012 |
Run |
|
Race |
5.0 km |
16:34 |
5:21 |
|
| 2/11/2012 |
Run |
|
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 2/12/2012 |
Run |
|
Long |
12.0 mi |
1:30:00 |
7:30 |
|
| 2/14/2012 |
Run |
|
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 2/15/2012 |
Run |
|
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 2/16/2012 |
Run |
|
Easy |
6.3 mi |
48:00 |
7:38 |
|
| 2/17/2012 |
Run |
|
Easy |
4.5 mi |
35:00 |
7:47 |
|
| 2/18/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 2/18/2012 |
Run |
|
Hill |
6000.0 m |
24:00 |
6:27 |
|
| 2/19/2012 |
Run |
|
Easy |
8.0 mi |
56:00 |
7:00 |
|
| 2/20/2012 |
Run |
|
Long |
9.1 mi |
1:00:00 |
6:36 |
|
| 2/21/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 2/21/2012 |
Run |
|
Tempo |
3.5 mi |
20:00 |
5:43 |
|
| 2/21/2012 |
Run |
|
Shakeout |
4.0 mi |
30:00 |
7:30 |
|
| 2/22/2012 |
Run |
|
Easy |
7.8 mi |
1:00:00 |
7:45 |
|
| 2/23/2012 |
Run |
|
Easy |
6.9 mi |
50:00 |
7:18 |
|
| 2/24/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 2/24/2012 |
Run |
|
Hill |
6200.0 m |
24:00 |
6:14 |
|
| 2/25/2012 |
Run |
|
Easy |
8.7 mi |
1:00:00 |
6:56 |
|
| 2/26/2012 |
Run |
|
Long |
12.4 mi |
1:30:00 |
7:16 |
|
| 2/27/2012 |
Run |
|
Easy |
5.3 mi |
40:00 |
7:38 |
|
| 2/28/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 2/28/2012 |
Run |
|
Shakeout |
4.0 mi |
29:00 |
7:15 |
|
| 2/28/2012 |
Run |
|
Interval |
7600.0 m |
36:37 |
7:46 |
|
| 2/29/2012 |
Run |
|
Easy |
8.0 mi |
1:00:00 |
7:30 |
|
| 3/1/2012 |
Run |
|
Easy |
8.0 mi |
1:00:00 |
7:30 |
|
| 3/2/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 3/2/2012 |
Run |
|
Tempo |
4.4 mi |
25:00 |
5:45 |
|
| 3/3/2012 |
Run |
|
Easy |
7.8 mi |
58:30 |
7:30 |
|
| 3/4/2012 |
Run |
|
Long |
12.0 mi |
1:30:00 |
7:30 |
|
| 3/5/2012 |
Run |
|
Easy |
6.5 mi |
45:45 |
7:03 |
|
| 3/6/2012 |
Run |
|
Interval |
10000.0 m |
40:28 |
6:31 |
|
| 3/7/2012 |
Run |
|
Easy |
8.5 mi |
1:00:00 |
7:04 |
|
| 3/8/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 3/8/2012 |
Run |
|
Tempo |
5.2 mi |
30:30 |
5:56 |
|
| 3/9/2012 |
Run |
|
Easy |
9.8 mi |
1:08:30 |
7:00 |
|
| 3/10/2012 |
Run |
|
Easy |
7.5 mi |
56:00 |
7:28 |
|
| 3/12/2012 |
Bike |
|
Easy |
|
30:00 |
|
|
| 3/13/2012 |
Run |
|
Easy |
9.0 mi |
1:10:00 |
7:47 |
|
| 3/14/2012 |
Run |
|
Easy |
8.0 mi |
1:01:00 |
7:38 |
|
| 3/15/2012 |
Run |
|
Tempo |
6.7 mi |
40:00 |
6:00 |
|
| 3/16/2012 |
Run |
|
Easy |
8.3 mi |
1:03:00 |
7:39 |
|
| 3/17/2012 |
Run |
|
Easy |
8.5 mi |
1:00:00 |
7:04 |
|
| 3/18/2012 |
Run |
|
Long |
11.5 mi |
1:20:00 |
6:58 |
|
| 3/19/2012 |
Run |
|
Easy |
6.3 mi |
45:00 |
7:12 |
|
| 3/20/2012 |
Run |
|
Shakeout |
1.9 mi |
13:30 |
7:18 |
|
| 3/20/2012 |
Run |
|
warmup/cool down |
1.6 mi |
12:00 |
7:30 |
|
| 3/20/2012 |
Run |
|
Fartlek |
4.5 mi |
32:00 |
7:07 |
|
| 3/21/2012 |
Run |
|
Easy |
6.1 mi |
46:00 |
7:33 |
|
| 3/22/2012 |
Bike |
|
Easy |
|
1:00:00 |
|
|
| 3/23/2012 |
Bike |
|
Interval |
|
1:20:00 |
|
|
| 3/24/2012 |
Bike |
|
Easy |
|
55:00 |
|
|
| 3/25/2012 |
Bike |
|
Easy |
|
1:00:00 |
|
|
| 3/27/2012 |
Run |
|
warmup/cool down |
3.5 mi |
27:00 |
7:43 |
|
| 3/27/2012 |
Run |
|
Interval |
7200.0 m |
27:27 |
6:09 |
|
| 3/28/2012 |
Bike |
|
Easy |
|
1:00:00 |
|
|
| 3/29/2012 |
Bike |
|
Tempo |
|
55:00 |
|
|
| 3/30/2012 |
Bike |
|
Easy |
|
50:00 |
|
|
| 3/31/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/1/2012 |
Bike |
|
Long |
|
1:30:00 |
|
|
| 4/2/2012 |
Swim |
|
Mixed |
|
|
|
|
| 4/2/2012 |
Run |
|
Easy |
4.2 mi |
30:00 |
7:09 |
|
| 4/3/2012 |
Bike |
|
Interval |
|
1:00:00 |
|
|
| 4/3/2012 |
Run |
|
Easy |
4.5 mi |
31:30 |
7:00 |
|
| 4/4/2012 |
Swim |
|
Mixed |
|
|
|
|
| 4/5/2012 |
Run |
|
Easy |
6.3 mi |
|
|
|
| 4/6/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/6/2012 |
Run |
|
Interval |
1400.0 m |
5:27 |
6:16 |
|
| 4/7/2012 |
Run |
|
Interval |
5800.0 m |
22:22 |
6:13 |
|
| 4/7/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 4/8/2012 |
Run |
|
Long |
14.0 mi |
1:40:00 |
7:09 |
|
| 4/9/2012 |
Swim |
|
Mixed |
|
|
|
|
| 4/10/2012 |
Run |
|
warmup/cool down |
3.5 mi |
25:00 |
7:09 |
|
| 4/10/2012 |
Run |
|
Interval |
10500.0 m |
40:52 |
6:16 |
|
| 4/11/2012 |
Run |
|
Easy |
6.8 mi |
51:00 |
7:30 |
|
| 4/12/2012 |
Run |
|
warmup/cool down |
3.3 mi |
25:00 |
7:42 |
|
| 4/12/2012 |
Run |
|
Interval |
6800.0 m |
25:53 |
6:08 |
|
| 4/13/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/14/2012 |
Run |
|
Shakeout |
2.0 mi |
15:00 |
7:30 |
|
| 4/14/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 4/14/2012 |
Run |
|
Race |
5.0 km |
17:56 |
5:47 |
|
| 4/15/2012 |
Bike |
|
Easy |
|
|
|
|
| 4/18/2012 |
Run |
|
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 4/19/2012 |
Run |
|
Easy |
6.9 mi |
50:00 |
7:18 |
|
| 4/20/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/21/2012 |
Run |
|
Race |
5000.0 m |
17:48 |
5:44 |
|
| 4/21/2012 |
Run |
|
warmup/cool down |
4.0 mi |
30:00 |
7:30 |
|
| 4/21/2012 |
Run |
|
Shakeout |
2.0 mi |
15:00 |
7:30 |
|
| 4/22/2012 |
Run |
|
Easy |
6.8 mi |
51:00 |
7:30 |
|
| 4/24/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/24/2012 |
Run |
|
Interval |
900.0 m |
2:30 |
4:29 |
|
| 4/25/2012 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 4/25/2012 |
Run |
|
Interval |
600.0 m |
1:37 |
4:22 |
|
|