| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/2/2011 |
Run |
Smuttynose Marathon |
Race |
26.4 mi |
3:18:01 |
7:31 |
 |
| 10/1/2011 |
Run |
1 mile to loosen up |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 9/30/2011 |
Run |
2 mile with dog |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 9/25/2011 |
Run |
9 mile white pond loop |
Long |
9.0 mi |
1:11:31 |
7:57 |
|
| 9/23/2011 |
Run |
5 mile easy taper run |
Easy |
4.8 mi |
41:43 |
8:41 |
|
| 9/21/2011 |
Run |
6 mile bike trail |
Easy |
6.1 mi |
48:58 |
8:01 |
|
| 9/19/2011 |
Run |
4 mile around the block |
Easy |
4.0 mi |
34:10 |
8:33 |
|
| 9/18/2011 |
Run |
Lone Gull 10K |
Race |
6.2 mi |
38:55 |
6:17 |
|
| 9/17/2011 |
Run |
3 mile around the block |
Easy |
3.3 mi |
24:31 |
7:30 |
|
| 9/15/2011 |
Run |
6.5 mile, goodale to main to paramenter- marathon pace |
Tempo |
6.5 mi |
52:45 |
8:08 |
|
| 9/14/2011 |
Run |
white pond to beaman |
Easy |
9.0 mi |
1:19:52 |
8:53 |
|
| 9/11/2011 |
Run |
20 mile assapet river trail |
Long |
20.0 mi |
2:43:50 |
8:12 |
|
| 9/10/2011 |
Run |
10 mile pace run |
Pace Run |
10.3 mi |
1:17:20 |
7:29 |
|
| 9/9/2011 |
Run |
battle trail |
Easy |
7.5 mi |
1:04:11 |
8:36 |
|
| 9/8/2011 |
Run |
8x800 on treadmill with 3 min break - 6:30 min pace |
Interval |
6.0 mi |
50:00 |
8:20 |
|
| 9/6/2011 |
Run |
5 mile on treadmill |
Easy |
5.3 mi |
45:00 |
8:28 |
|
| 9/5/2011 |
Run |
8 mile concord to paramenter |
Easy |
8.1 mi |
1:04:45 |
7:58 |
|
| 9/4/2011 |
Run |
7 mile lake ossipi |
Easy |
6.9 mi |
1:02:26 |
9:07 |
|
| 9/2/2011 |
Run |
14+ mile - 20 seconds faster than goal pace |
Pace Run |
14.5 mi |
1:43:37 |
7:10 |
|
| 8/31/2011 |
Run |
8 mile - concord to b-chestnut-to paramenter |
Easy |
8.1 mi |
1:08:01 |
8:22 |
|
| 8/30/2011 |
Run |
9 mile - waltham |
Tempo |
9.2 mi |
1:13:23 |
8:01 |
|
| 8/27/2011 |
Run |
27 to 20 |
Long |
20.2 mi |
2:42:29 |
8:03 |
|
| 8/26/2011 |
Run |
7 langelier hills, 2 mile cooldown and hemenway |
Hill |
7.2 mi |
1:01:41 |
8:37 |
|
| 8/24/2011 |
Run |
5 mile loop |
Easy |
5.0 mi |
39:15 |
7:50 |
|
| 8/23/2011 |
Run |
10 mile bedford path |
Easy |
10.0 mi |
1:22:49 |
8:16 |
|
| 8/21/2011 |
Run |
chestnut to woodrow |
Long |
12.4 mi |
1:47:26 |
8:40 |
|
| 8/20/2011 |
Run |
9.5 mile -langelier to whitepond to chestnut |
Pace Run |
9.6 mi |
1:11:36 |
7:29 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
2:41 |
5:23 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
3:10 |
6:20 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
3:03 |
6:07 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
3:12 |
6:24 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
3:10 |
6:20 |
|
| 8/19/2011 |
Run |
800s |
Interval |
0.5 mi |
3:04 |
6:09 |
|
| 8/19/2011 |
Run |
800's on track |
Interval |
0.5 mi |
3:11 |
6:23 |
|
| 8/19/2011 |
Run |
3 mile warmup/cooldown/in between intervals |
Interval |
3.0 mi |
26:00 |
8:40 |
|
| 8/17/2011 |
Run |
10 mile - bedford bike path |
Tempo |
10.0 mi |
1:18:43 |
7:52 |
|
| 8/14/2011 |
Run |
20 mile long - bear mountain 9w |
Long |
19.4 mi |
2:49:28 |
8:44 |
|
| 8/12/2011 |
Run |
10 mile - sudbury to wayside to concord |
Easy |
10.5 mi |
1:26:54 |
8:19 |
|
| 8/11/2011 |
Run |
10 mile - white pond to chestnut to littlefield |
Easy |
9.6 mi |
1:20:23 |
8:21 |
|
| 8/9/2011 |
Run |
10 mile - concord to wayside |
Pace Run |
9.8 mi |
1:14:07 |
7:33 |
|
| 8/8/2011 |
Run |
4 mile through shefield |
Easy |
4.0 mi |
38:19 |
9:35 |
|
| 8/5/2011 |
Run |
10 mile - concord to wayside |
Pace Run |
10.0 mi |
1:14:32 |
7:28 |
|
| 8/4/2011 |
Run |
6 mile concord to wilson - time trial |
Tempo |
6.0 mi |
40:46 |
6:48 |
|
| 8/2/2011 |
Run |
9 mile - concord to wayside |
Easy |
8.9 mi |
1:14:04 |
8:21 |
|
| 7/31/2011 |
Run |
route 20 to 27 |
Long |
18.0 mi |
2:43:14 |
9:04 |
|
| 7/30/2011 |
Run |
parmenter to hosmer to concord |
Pace Run |
9.0 mi |
1:08:00 |
7:34 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
2:35 |
5:10 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
3:13 |
6:19 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
3:14 |
6:28 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
3:07 |
6:15 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
3:18 |
6:37 |
|
| 7/27/2011 |
Run |
800 |
Interval |
0.5 mi |
3:12 |
6:25 |
|
| 7/27/2011 |
Run |
warm up and cool downs - intervals |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 7/26/2011 |
Run |
9 mile - concord to wayside |
Easy |
9.0 mi |
1:12:42 |
8:05 |
|
| 7/22/2011 |
Run |
8 mile white pond to chestnut |
Easy |
7.7 mi |
1:08:32 |
8:54 |
|
| 7/21/2011 |
Run |
40 mins on treadmill |
Tempo |
5.2 mi |
40:00 |
7:42 |
|
| 7/19/2011 |
Run |
8.5 mile - wilson to pekham to dutton |
Pace Run |
8.5 mi |
1:04:38 |
7:38 |
|
| 7/17/2011 |
Run |
16 mile through sudbury ctr |
Long |
16.3 mi |
2:24:30 |
8:54 |
|
| 7/16/2011 |
Run |
8 mile - concord to wayside - pace run |
Pace Run |
8.0 mi |
1:00:18 |
7:32 |
|
| 7/14/2011 |
Run |
4 hill - langelier |
Hill |
3.2 mi |
29:06 |
9:11 |
|
| 7/13/2011 |
Run |
5 mile loop |
Easy |
5.0 mi |
43:31 |
8:43 |
|
| 7/12/2011 |
Run |
8 mile white pond to chestnut to langeleir |
Easy |
8.8 mi |
1:09:47 |
7:58 |
|
| 7/10/2011 |
Run |
10 mile - chestnut to sudbury st to white pond |
Long |
10.3 mi |
1:33:50 |
9:06 |
|
| 7/9/2011 |
Run |
7 mile white pond to chestnut |
Pace Run |
7.2 mi |
53:46 |
7:29 |
|
| 7/7/2011 |
Run |
5x800 intervals at track |
Interval |
4.0 mi |
32:00 |
8:00 |
|
| 7/6/2011 |
Run |
7 mile wilson to wayside/sudbury |
Easy |
7.3 mi |
1:04:14 |
8:46 |
|
| 7/4/2011 |
Run |
3 mile loop |
Easy |
3.5 mi |
31:28 |
9:00 |
|
| 7/3/2011 |
Run |
5 mile loop - tempo |
Tempo |
5.0 mi |
37:33 |
7:31 |
|
| 7/3/2011 |
Run |
6 mile run with Sarah - 1st 10K |
Easy |
6.1 mi |
58:01 |
9:34 |
|
| 7/1/2011 |
Run |
14 mile - hudson to sudbury ctr to nobscot to callahan park |
Long |
14.0 mi |
2:00:17 |
8:36 |
|
| 6/30/2011 |
Run |
45 min tempo |
Tempo |
5.9 mi |
47:29 |
8:06 |
|
| 6/29/2011 |
Weights |
|
|
|
30:00 |
|
|
| 6/29/2011 |
Run |
3 mile loop - pace |
Easy |
3.5 mi |
26:45 |
7:46 |
|
| 6/28/2011 |
Run |
7 mile wilson to wayside/sudbury |
Easy |
7.3 mi |
1:00:04 |
8:12 |
|
| 6/27/2011 |
Run |
3 mile treadmill |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 6/26/2011 |
Run |
Ocean Drive - Newport RI |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 6/25/2011 |
Run |
parmenter to pekham to wayside |
Long |
13.1 mi |
1:50:14 |
8:25 |
|
| 6/24/2011 |
Run |
6.5 mile, goodale to main to paramenter- marathon pace |
Pace Run |
6.5 mi |
49:07 |
7:33 |
|
| 6/23/2011 |
Run |
4 hills - langelier with cooldown |
Hill |
6.1 mi |
57:56 |
9:33 |
|
| 6/22/2011 |
Run |
3 miles on eliptical |
Easy |
3.0 mi |
27:00 |
9:00 |
|
| 6/21/2011 |
Run |
4 mile through shefield |
Easy |
4.0 mi |
37:25 |
9:29 |
|
| 6/21/2011 |
Run |
2 mile with dog |
Easy |
1.9 mi |
20:00 |
10:29 |
|
| 6/21/2011 |
Run |
7 mile wilson to wayside/sudbury |
Easy |
6.9 mi |
59:10 |
8:37 |
|
| 6/20/2011 |
Run |
3 miles on treadmill |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 6/19/2011 |
Run |
9 mile - goodale to hosmer to murphy |
Long |
8.9 mi |
1:17:12 |
8:39 |
|
| 6/18/2011 |
Run |
6.5 mile, goodale to main to paramenter- marathon pace |
Pace Run |
6.4 mi |
46:46 |
7:20 |
|
| 6/15/2011 |
Run |
800's on track |
Interval |
3.5 mi |
30:00 |
8:35 |
|
| 6/15/2011 |
Run |
3 mile loop |
Easy |
3.0 mi |
26:19 |
8:40 |
|
| 6/14/2011 |
Run |
6.5 mile, goodale to main to paramenter |
Tempo |
6.5 mi |
48:16 |
7:27 |
|
| 6/13/2011 |
Run |
3 mile loop |
Easy |
3.0 mi |
26:19 |
8:40 |
|
| 6/11/2011 |
Run |
goodale look and concord to wilson to belmore loop |
Long |
11.3 mi |
1:29:37 |
7:58 |
|
| 6/10/2011 |
Run |
6 mile loop Chestnut to Main St |
Pace Run |
6.4 mi |
49:50 |
7:48 |
|
| 6/7/2011 |
Run |
6 mile loop Chestnut to Main St |
Easy |
5.9 mi |
47:30 |
8:07 |
|
| 6/6/2011 |
Run |
to gym |
Easy |
3.1 mi |
25:30 |
8:11 |
|
| 6/4/2011 |
Run |
10 mile farm road to callahan |
Long |
9.9 mi |
1:19:34 |
8:01 |
|
| 6/3/2011 |
Run |
6 mile loop Chestnut to Main St |
Tempo |
6.1 mi |
44:46 |
7:24 |
|
| 6/2/2011 |
Run |
3 hills - langelier |
Hill |
3.7 mi |
31:03 |
8:30 |
|
| 5/31/2011 |
Run |
5 mile loop |
Race |
4.9 mi |
34:46 |
7:05 |
|
| 5/30/2011 |
Run |
6 mile loop Chestnut to Main St |
Easy |
6.1 mi |
52:08 |
8:34 |
|
| 5/24/2011 |
Run |
7 mile wilson to wayside/sudbury |
Tempo |
6.9 mi |
50:41 |
7:23 |
|