| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/18/2008 |
Run |
314 - 113 underpass |
Tempo |
5.3 mi |
36:45 |
6:57 |
 |
| 5/19/2008 |
Run |
314 - 814 (one way) |
Easy |
5.7 mi |
40:00 |
7:02 |
|
| 5/20/2008 |
Run |
314 - Arcola |
Easy |
5.0 mi |
36:00 |
7:12 |
|
| 5/21/2008 |
Run |
314 - Oaks parking |
Long |
9.0 mi |
1:09:13 |
7:42 |
|
| 5/22/2008 |
Run |
314 - up 9th - through Ursinus - home |
Easy |
4.0 mi |
31:24 |
7:51 |
|
| 5/23/2008 |
Run |
314 - Oaks parking |
Long |
9.0 mi |
1:08:40 |
7:38 |
|
| 5/24/2008 |
Run |
314 - Arcola |
Easy |
5.0 mi |
34:39 |
6:56 |
|
| 5/25/2008 |
Run |
314 - stone wall before Arcola |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 5/27/2008 |
Run |
814 - 73 |
Long |
7.5 mi |
55:00 |
7:20 |
|
| 5/28/2008 |
Run |
814 - pre-plank bridge |
Easy |
5.5 mi |
43:41 |
7:57 |
|
| 5/29/2008 |
Run |
814 - Perky Trail connection |
Easy |
5.8 mi |
42:53 |
7:24 |
|
| 5/30/2008 |
Run |
814 - Maple St access |
Easy |
6.0 mi |
43:00 |
7:10 |
|
| 5/31/2008 |
Run |
814 - 113 underpass |
Easy |
6.0 mi |
43:30 |
7:15 |
|
| 6/2/2008 |
Run |
814 - Thompson Rd (out) |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 6/3/2008 |
Run |
314 - 814 (one way) |
Tempo |
8.0 mi |
57:55 |
7:15 |
|
| 6/4/2008 |
Run |
314 - Oaks New Mill Road |
Long |
10.0 mi |
1:11:44 |
7:11 |
|
| 6/5/2008 |
Run |
314 - Arcola |
Easy |
5.5 mi |
42:58 |
7:49 |
|
| 6/6/2008 |
Run |
314 - Arcola |
Fartlek |
5.6 mi |
40:34 |
7:15 |
|
| 6/7/2008 |
Run |
314 - Bethie's bridge |
Easy |
7.2 mi |
55:00 |
7:39 |
|
| 6/8/2008 |
Run |
314 Horse Development (long) |
Hill |
4.9 mi |
39:00 |
7:58 |
|
| 6/9/2008 |
Run |
314 - stone wall before Arcola |
Easy |
4.0 mi |
34:00 |
8:30 |
|
| 6/10/2008 |
Run |
814 - 113 underpass |
Easy |
6.0 mi |
46:25 |
7:45 |
|
| 6/11/2008 |
Run |
814 - 73 |
Long |
8.4 mi |
1:06:42 |
7:57 |
|
| 6/12/2008 |
Run |
814 - pre-plank bridge |
Tempo |
5.4 mi |
39:20 |
7:22 |
|
| 6/13/2008 |
Run |
814 - Thompson Rd - Lesher - Katz (end Anders) |
Easy |
5.9 mi |
47:00 |
7:58 |
|
| 6/15/2008 |
Run |
814 - 73 |
Long |
9.0 mi |
1:08:27 |
7:37 |
|
| 6/17/2008 |
Run |
314 - past Arcola |
Easy |
6.0 mi |
42:19 |
7:04 |
|
| 6/19/2008 |
Run |
314 - Oaks parking |
Easy |
7.0 mi |
52:25 |
7:30 |
|
| 6/20/2008 |
Run |
314 - Arcola |
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 6/21/2008 |
Run |
814 - Thompson Rd (out) |
Race |
3.1 mi |
20:01 |
6:28 |
|
| 6/24/2008 |
Swim |
|
Free Style |
1500.0 yd |
|
|
|
| 6/26/2008 |
Swim |
|
Free Style |
1600.0 yd |
|
|
|
| 6/27/2008 |
Swim |
|
Free Style |
1000.0 yd |
|
|
|
| 6/29/2008 |
Swim |
|
Mixed |
2000.0 yd |
|
|
|
| 6/30/2008 |
Swim |
|
Mixed |
2000.0 yd |
|
|
|
| 6/30/2008 |
Run |
314 - Arcola |
Easy |
5.0 mi |
37:17 |
7:28 |
|
| 7/1/2008 |
Run |
314 - stone wall before Arcola |
Tempo |
4.0 mi |
30:46 |
7:42 |
|
| 7/2/2008 |
Run |
314 - Arcola |
Tempo |
6.6 mi |
50:20 |
7:38 |
|
| 7/5/2008 |
Run |
314 - Arcola |
Easy |
5.0 mi |
37:45 |
7:33 |
|
| 7/6/2008 |
Run |
YMCA loop |
Tempo |
2.5 mi |
17:50 |
7:12 |
|
| 7/6/2008 |
Swim |
|
Mixed |
800.0 yd |
|
|
|
| 7/8/2008 |
Run |
814 - Thompson Rd - Lesher - Katz (end Anders) |
Easy |
5.5 mi |
40:29 |
7:22 |
|
| 7/9/2008 |
Run |
814 - Maple St access |
Easy |
6.0 mi |
51:40 |
8:37 |
|
| 7/10/2008 |
Swim |
|
Mixed |
1650.0 yd |
|
|
|
| 7/11/2008 |
Run |
814 - Thompson Rd (out) |
Easy |
3.5 mi |
25:30 |
7:18 |
|
| 7/12/2008 |
Run |
814 - pre-plank bridge |
Fartlek |
4.0 mi |
30:00 |
7:30 |
|
| 7/14/2008 |
Run |
YMCA loop |
Easy |
3.1 mi |
22:06 |
7:08 |
|
| 7/14/2008 |
Swim |
|
Mixed |
2700.0 yd |
|
|
|
| 7/15/2008 |
Run |
314 - Arcola |
Fartlek |
5.0 mi |
35:57 |
7:12 |
|
| 7/16/2008 |
Swim |
|
Mixed |
3200.0 m |
|
|
|
| 5/26/2009 |
Run |
314-wyeth |
Fartlek |
3.4 mi |
24:53 |
7:17 |
|
| 5/27/2009 |
Run |
314 - 113 underpass |
Tempo |
4.0 mi |
30:00 |
7:30 |
|
| 5/28/2009 |
Run |
314-wyeth |
Tempo |
2.3 mi |
15:30 |
6:54 |
|
| 5/29/2009 |
Bike |
Trail past Valley Forge |
Tempo |
20.0 mi |
1:03:00 |
3:09 |
|
| 5/31/2009 |
Run |
track |
Interval |
3.0 mi |
|
|
|
| 6/1/2009 |
Bike |
Trail (Philly) |
Long |
36.6 mi |
1:55:37 |
3:10 |
|
| 6/2/2009 |
Run |
314-wyeth |
Easy |
3.0 mi |
21:40 |
7:14 |
|
| 6/3/2009 |
Swim |
|
Free Style |
2250.0 yd |
0:01 |
0:01 |
|
| 6/4/2009 |
Run |
314 - up 9th - through Ursinus - home |
Tempo |
3.7 mi |
26:58 |
7:18 |
|
| 6/5/2009 |
Run |
314-wyeth |
Easy |
3.4 mi |
27:14 |
7:58 |
|
| 6/7/2009 |
Bike |
314 - 814 (one way) |
Easy |
5.7 mi |
23:00 |
4:03 |
|
| 6/8/2009 |
Bike |
Trail (Philly) |
Long |
36.5 mi |
1:40:00 |
2:45 |
|
| 6/9/2009 |
Weights |
|
|
|
0:45 |
|
|
| 6/10/2009 |
Bike |
YMCA loop |
Easy |
6.9 mi |
24:20 |
3:31 |
|
| 6/10/2009 |
Swim |
|
Mixed |
2400.0 m |
1:00 |
0:41 |
|
| 6/11/2009 |
Run |
814 Hill |
Hill |
3.2 mi |
23:03 |
7:18 |
|
| 6/15/2009 |
Run |
314-wyeth |
Tempo |
3.4 mi |
22:49 |
6:41 |
|
| 6/16/2009 |
Run |
314 - Arcola |
Long |
6.2 mi |
44:23 |
7:10 |
|
| 6/16/2009 |
Bike |
Valley Forge (bike) |
Hill |
14.4 mi |
45:05 |
3:08 |
|
| 6/16/2009 |
Swim |
|
Free Style |
1600.0 yd |
29:00 |
31:55 |
|
| 6/17/2009 |
Swim |
|
Free Style |
1700.0 yd |
50:00 |
51:46 |
|
| 6/18/2009 |
Run |
314 - Arcola |
Fartlek |
4.5 mi |
35:20 |
7:52 |
|
| 6/19/2009 |
Run |
314 - Arcola |
Easy |
4.0 mi |
33:40 |
8:25 |
|
| 6/21/2009 |
Run |
314 - 113 underpass |
Tempo |
3.3 mi |
25:05 |
7:37 |
|
| 6/22/2009 |
Run |
YMCA loop |
Hill |
3.1 mi |
22:06 |
7:08 |
|
| 6/24/2009 |
Run |
814 Hill |
Hill |
3.2 mi |
24:02 |
7:37 |
|
| 6/24/2009 |
Bike |
185 to YMCA (1-way) |
Easy |
4.8 mi |
14:30 |
3:03 |
|
| 6/24/2009 |
Bike |
185 to YMCA (1-way) |
Easy |
4.8 mi |
17:30 |
3:41 |
|
| 6/24/2009 |
Swim |
|
Free Style |
2150.0 yd |
1:00 |
0:50 |
|
| 6/26/2009 |
Run |
YMCA loop |
Interval |
3.5 km |
24:55 |
11:28 |
|
| 6/27/2009 |
Run |
track |
Interval |
2.6 mi |
20:49 |
7:57 |
|
| 6/29/2009 |
Bike |
Trail past Valley Forge |
Tempo |
20.0 mi |
1:02:00 |
3:06 |
|
| 7/1/2009 |
Swim |
|
Free Style |
1200.0 yd |
|
|
|
| 7/3/2009 |
Run |
314 - stone wall before Arcola |
Tempo |
4.0 mi |
28:00 |
7:00 |
|
| 7/5/2009 |
Run |
Mike's developement |
Hill |
3.0 mi |
24:00 |
8:00 |
|
| 7/6/2009 |
Run |
track |
Interval |
2.0 mi |
|
|
|
| 7/7/2009 |
Run |
Evansburg loop |
Long |
6.5 mi |
1:00:00 |
9:14 |
|
| 7/10/2009 |
Run |
314-wyeth |
Fartlek |
3.8 mi |
29:00 |
7:38 |
|
| 7/11/2009 |
Run |
314 - past Arcola |
Long |
7.0 mi |
53:27 |
7:39 |
|
| 7/13/2009 |
Run |
814 Hill |
Hill |
3.2 mi |
23:47 |
7:32 |
|
| 7/14/2009 |
Run |
Evansburg loop |
Hill |
6.0 mi |
49:10 |
8:12 |
|
| 7/29/2009 |
Run |
314 - 113 underpass |
Tempo |
5.3 mi |
40:00 |
7:33 |
|
| 7/30/2009 |
Swim |
|
Free Style |
2000.0 yd |
1:00 |
0:53 |
|
| 8/2/2009 |
Run |
314 - 113 underpass |
Easy |
5.3 mi |
44:11 |
8:21 |
|
| 8/3/2009 |
Run |
314 - stone wall before Arcola |
Easy |
3.5 mi |
26:00 |
7:26 |
|
| 8/4/2009 |
Run |
Evansburg loop |
Hill |
6.0 mi |
47:26 |
7:55 |
|
| 8/7/2009 |
Bike |
Trail past Valley Forge |
Tempo |
18.1 mi |
57:21 |
3:10 |
|
| 8/8/2009 |
Run |
314 - 113 underpass |
Long |
6.0 mi |
47:56 |
8:00 |
|
| 8/10/2009 |
Run |
314 - Arcola |
Tempo |
4.5 mi |
32:46 |
7:17 |
|
| 8/12/2009 |
Swim |
|
Free Style |
2000.0 yd |
0:01 |
0:01 |
|