| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/14/2009 |
Run |
Rockford |
Cool Down |
1.7 mi |
14:00 |
8:15 |
 |
| 9/14/2009 |
Run |
Rockford |
Warm Up |
1.8 mi |
13:50 |
7:55 |
|
| 9/14/2009 |
Run |
Rockford |
Interval |
3200.0 m |
10:54 |
5:29 |
|
| 9/6/2009 |
Run |
White Clay |
Easy |
5.4 mi |
41:10 |
7:42 |
|
| 8/30/2009 |
Run |
White Clay |
Easy |
7.3 mi |
56:07 |
7:45 |
|
| 8/29/2009 |
Run |
White Clay |
Easy |
8.0 mi |
1:00:00 |
7:30 |
|
| 8/29/2009 |
Run |
White Clay |
Warm Up |
1.0 km |
4:40 |
7:31 |
|
| 8/28/2009 |
Run |
Neighborhood |
Easy |
6.0 mi |
46:05 |
7:41 |
|
| 8/27/2009 |
Run |
Brandywine |
Easy |
0.4 mi |
3:10 |
9:03 |
|
| 8/27/2009 |
Run |
Brandywine |
Warm Up |
0.9 mi |
6:30 |
7:39 |
|
| 8/27/2009 |
Run |
Brandywine |
Easy |
1.8 mi |
14:00 |
7:47 |
|
| 8/27/2009 |
Run |
Brandywine |
Hill |
1.4 mi |
9:27 |
6:45 |
|
| 8/27/2009 |
Run |
Brandywine |
Hill |
1.6 mi |
10:37 |
6:51 |
|
| 8/27/2009 |
Run |
Brandywine |
Cool Down |
1.0 mi |
7:18 |
7:42 |
|
| 8/24/2009 |
Run |
White Clay |
Interval |
4800.0 m |
17:13 |
5:47 |
|
| 8/24/2009 |
Run |
White Clay |
Recovery Pace |
2750.0 m |
|
|
|
| 8/24/2009 |
Run |
White Clay |
Warm Up |
0.8 mi |
5:50 |
7:47 |
|
| 8/24/2009 |
Run |
White Clay |
Cool Down |
1.9 mi |
15:05 |
7:57 |
|
| 8/23/2009 |
Run |
Lum's pond |
Easy |
7.8 mi |
56:08 |
7:15 |
|
| 8/17/2009 |
Run |
White Clay |
Warm Up |
1000.0 m |
4:40 |
7:31 |
|
| 8/17/2009 |
Run |
White Clay |
Easy |
6.0 mi |
44:25 |
7:25 |
|
| 8/16/2009 |
Run |
Neighborhood |
Easy |
0.9 mi |
5:24 |
6:22 |
|
| 8/16/2009 |
Run |
Neighborhood |
Easy |
0.6 mi |
4:15 |
7:05 |
|
| 8/15/2009 |
Run |
White Clay |
Warm Up |
1000.0 m |
|
|
|
| 8/15/2009 |
Run |
White Clay |
Easy |
6.0 mi |
44:37 |
7:27 |
|
| 8/7/2009 |
Run |
Millersville |
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 8/6/2009 |
Run |
Millersville |
Easy |
5.0 km |
|
|
|
| 8/3/2009 |
Run |
Millersville |
Aerobic Pace |
6.3 mi |
43:46 |
6:57 |
|
| 8/3/2009 |
Run |
Millersville |
Warm Up |
0.6 mi |
4:05 |
7:26 |
|
| 8/2/2009 |
Run |
Millersville |
Cool Down |
0.6 mi |
4:05 |
7:26 |
|
| 8/2/2009 |
Run |
Millersville |
Tempo |
3.8 mi |
24:30 |
6:32 |
|
| 8/2/2009 |
Run |
Millersville |
Warm Up |
0.6 mi |
4:05 |
7:26 |
|
| 8/1/2009 |
Run |
Silver Lake |
Long |
12.5 mi |
1:30:30 |
7:15 |
|
| 7/24/2009 |
Run |
Brandywine |
Easy |
6.5 mi |
48:37 |
7:29 |
|
| 7/23/2009 |
Run |
Glasgow Park |
Easy |
5.2 mi |
38:00 |
7:19 |
|
| 7/22/2009 |
Run |
Neighborhood |
Easy |
0.7 mi |
5:20 |
7:38 |
|
| 7/22/2009 |
Run |
Lums Pond |
Easy |
7.6 mi |
54:00 |
7:07 |
|
| 7/22/2009 |
Run |
Canal |
Hill |
0.8 mi |
4:15 |
5:19 |
|
| 7/21/2009 |
Run |
Lums Pond |
Easy |
8.5 mi |
1:03:13 |
7:27 |
|
| 7/20/2009 |
Run |
Random |
Cool Down |
1.2 mi |
8:55 |
7:26 |
|
| 7/20/2009 |
Run |
Tally track |
Interval |
3000.0 m |
10:24 |
5:35 |
|
| 7/20/2009 |
Run |
Random |
Warm Up |
1.2 mi |
8:40 |
7:14 |
|
| 7/20/2009 |
Run |
Tally track |
Recovery Pace |
3000.0 m |
|
|
|
| 7/18/2009 |
Run |
Buffalo Stampede 10k |
Tempo |
10.0 km |
39:59 |
6:27 |
|
| 7/18/2009 |
Run |
Random |
Warm Up |
1.1 mi |
8:15 |
7:30 |
|
| 7/18/2009 |
Run |
Random |
Recovery Pace |
2.1 mi |
16:10 |
7:42 |
|
| 7/17/2009 |
Run |
Lums Pond |
Easy |
7.5 mi |
53:50 |
7:11 |
|
| 7/15/2009 |
Run |
Lums Pond |
Aerobic Pace |
7.8 mi |
54:55 |
7:03 |
|
| 7/14/2009 |
Run |
Lums Pond |
Aerobic Pace |
5.7 mi |
40:00 |
7:02 |
|
| 7/13/2009 |
Run |
Random |
Recovery Pace |
1.2 mi |
9:30 |
7:55 |
|
| 7/13/2009 |
Run |
Tally track |
Recovery Pace |
3000.0 m |
|
|
|
| 7/13/2009 |
Run |
Random |
Warm Up |
1.2 mi |
9:00 |
7:30 |
|
| 7/13/2009 |
Run |
Tally track |
Interval |
3000.0 m |
10:37 |
5:42 |
|
| 7/12/2009 |
Run |
Lums Pond |
Long |
15.0 mi |
2:09:15 |
8:37 |
|
| 7/10/2009 |
Run |
Brandywine |
Easy |
8.0 mi |
1:04:45 |
8:06 |
|
| 7/10/2009 |
Run |
Lums Pond |
Easy |
8.5 mi |
1:07:23 |
7:56 |
|
| 7/9/2009 |
Run |
Lums Pond |
Fartlek |
7.5 mi |
49:49 |
6:39 |
|
| 7/8/2009 |
Run |
Lums Pond |
Easy |
7.5 mi |
56:15 |
7:30 |
|
| 7/7/2009 |
Run |
Random |
Aerobic Pace |
8.5 mi |
1:01:45 |
7:16 |
|
| 7/6/2009 |
Run |
Tally track |
Recovery Pace |
2800.0 m |
|
|
|
| 7/6/2009 |
Run |
Random Route |
Recovery Pace |
1.2 mi |
9:30 |
7:55 |
|
| 7/6/2009 |
Run |
Tally track |
Interval |
2800.0 m |
8:50 |
5:05 |
|
| 7/6/2009 |
Run |
Random Route |
Warm Up |
1.2 mi |
8:50 |
7:22 |
|
| 7/4/2009 |
Run |
Canal |
Long |
12.5 mi |
1:30:00 |
7:12 |
|
| 7/3/2009 |
Run |
Lums Pond |
Easy |
7.5 mi |
52:50 |
7:03 |
|
| 7/2/2009 |
Run |
Lums Pond |
Fartlek |
7.5 mi |
50:13 |
6:42 |
|
| 7/1/2009 |
Run |
Lums Pond |
Easy |
8.6 mi |
1:03:40 |
7:25 |
|
| 6/30/2009 |
Run |
Lums Pond |
Easy |
7.5 mi |
58:20 |
7:47 |
|
| 6/29/2009 |
Run |
Tally track |
Recovery Pace |
2800.0 m |
|
|
|
| 6/29/2009 |
Run |
Tally track |
Interval |
2800.0 m |
8:52 |
5:06 |
|
| 6/29/2009 |
Run |
Random |
Recovery Pace |
1.2 mi |
9:00 |
7:30 |
|
| 6/29/2009 |
Run |
Random |
Warm Up |
1.4 mi |
10:25 |
7:27 |
|
| 6/28/2009 |
Run |
Treadmill |
Easy |
4.1 mi |
30:44 |
7:30 |
|
| 6/27/2009 |
Run |
Random start from Silver Lake |
Long |
12.3 mi |
1:30:00 |
7:20 |
|
| 6/26/2009 |
Run |
Lum's pond |
Aerobic Pace |
7.5 mi |
52:45 |
7:02 |
|
| 6/25/2009 |
Run |
Canal |
Easy |
3.4 mi |
25:50 |
7:43 |
|
| 6/25/2009 |
Run |
Canal |
Warm Up |
1.0 mi |
7:00 |
7:23 |
|
| 6/25/2009 |
Run |
Canal |
Fartlek |
2.4 mi |
16:00 |
6:40 |
|
| 6/24/2009 |
Run |
Lums Pond |
Aerobic Pace |
7.5 mi |
54:20 |
7:15 |
|
| 6/23/2009 |
Run |
Glasgow Park |
Easy |
6.0 mi |
43:55 |
7:20 |
|
| 6/22/2009 |
Run |
Tally track |
Interval |
2600.0 m |
8:33 |
5:18 |
|
| 6/22/2009 |
Run |
Tally track |
Recovery Pace |
2800.0 m |
|
|
|
| 6/22/2009 |
Run |
Random |
Recovery Pace |
1.5 mi |
12:00 |
8:00 |
|
| 6/22/2009 |
Run |
Tally track |
Warm Up |
1.0 mi |
7:10 |
7:10 |
|
| 6/21/2009 |
Run |
Bellevue |
Easy |
6.5 mi |
51:21 |
7:54 |
|
| 6/20/2009 |
Run |
Random Route |
Long |
12.3 mi |
1:30:00 |
7:20 |
|
| 6/19/2009 |
Run |
Glasgow Park |
Easy |
6.0 mi |
46:30 |
7:45 |
|