| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/16/2013 |
Run |
F&M |
Tempo |
8.3 mi |
57:44 |
7:00 |
 |
| 10/13/2011 |
Run |
Park City |
Easy |
1.5 mi |
10:47 |
7:00 |
|
| 7/17/2009 |
Run |
monrivertrail |
Training |
6.2 mi |
43:24 |
7:00 |
|
| 2/11/2009 |
Run |
misc |
Training |
9.0 mi |
1:03:00 |
7:00 |
|
| 9/27/2009 |
Run |
treadmill |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 10/16/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 10/19/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 6/22/2010 |
Run |
treadmill |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 2/18/2011 |
Run |
treadmill |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 10/29/2011 |
Run |
treadmill |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 5/6/2014 |
Run |
F&M track |
Interval |
3.9 mi |
27:00 |
7:01 |
|
| 2/9/2009 |
Run |
misc |
Training |
6.2 mi |
43:30 |
7:01 |
|
| 2/24/2010 |
Run |
treadmill |
Tempo |
11.0 mi |
1:17:11 |
7:01 |
|
| 3/19/2009 |
Run |
m |
Training |
7.0 mi |
49:08 |
7:02 |
|
| 3/12/2013 |
Run |
dunno |
Easy |
6.3 mi |
43:53 |
7:02 |
|
| 8/1/2014 |
Run |
All over |
Training |
8.4 mi |
58:39 |
7:02 |
|
| 3/4/2014 |
Run |
F&M inside upper |
Interval |
3.8 mi |
26:43 |
7:02 |
|
| 12/9/2009 |
Run |
treadmill |
Easy |
3.3 mi |
23:13 |
7:03 |
|
| 2/26/2011 |
Run |
Spring Thaw |
Race |
15.0 mi |
1:45:36 |
7:03 |
|
| 5/16/2010 |
Run |
harrisburg |
Training |
5.6 mi |
39:29 |
7:03 |
|
| 2/13/2009 |
Run |
misc |
Training |
5.0 mi |
35:15 |
7:03 |
|
| 7/22/2014 |
Run |
lancaster & F&M |
warm/cool |
1.7 mi |
12:04 |
7:04 |
|
| 7/30/2013 |
Run |
All over |
Training |
8.4 mi |
58:56 |
7:04 |
|
| 12/13/2009 |
Run |
treadmill |
Easy |
5.0 mi |
35:20 |
7:04 |
|
| 12/31/2011 |
Run |
lancaster |
Easy |
1.3 mi |
9:11 |
7:05 |
|
| 9/5/2009 |
Run |
treadmill |
Training |
3.1 mi |
21:55 |
7:05 |
|
| 12/31/2013 |
Run |
F&M track |
Interval |
6.1 mi |
43:09 |
7:05 |
|
| 8/2/2014 |
Run |
Jeff's Birthday Run |
Race |
3.1 mi |
21:57 |
7:05 |
|
| 6/18/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 9/2/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 9/17/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 11/28/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 12/6/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 12/7/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 12/8/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 12/11/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 12/21/2009 |
Run |
treadmill |
Training |
2.0 mi |
14:10 |
7:05 |
|
| 12/24/2009 |
Run |
treadmill |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 6/10/2014 |
Run |
F&M track |
Interval |
4.9 mi |
34:38 |
7:06 |
|
| 8/7/2011 |
Run |
frontline initiative |
Race |
6.1 mi |
43:31 |
7:06 |
|
| 11/5/2013 |
Run |
F&M track |
warm/cool |
1.0 mi |
7:05 |
7:06 |
|
| 10/19/2011 |
Run |
Park City |
Easy |
1.0 mi |
7:22 |
7:06 |
|
| 1/11/2009 |
Run |
misc |
Race |
5.0 mi |
35:27 |
7:06 |
|
| 9/30/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:00 |
7:06 |
|
| 12/4/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:00 |
7:06 |
|
| 12/5/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:00 |
7:06 |
|
| 12/12/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:00 |
7:06 |
|
| 5/16/2010 |
Run |
|
Hill |
5.2 mi |
36:43 |
7:07 |
|
| 4/1/2010 |
Run |
treadmill |
Tempo |
5.5 mi |
39:05 |
7:07 |
|
| 2/28/2009 |
Run |
|
Race |
20.0 mi |
2:22:07 |
7:07 |
|
| 10/18/2011 |
Run |
Park City |
Easy |
1.5 mi |
10:40 |
7:07 |
|
| 2/16/2009 |
Run |
treadmill |
Easy |
3.0 mi |
21:21 |
7:07 |
|
| 3/5/2010 |
Run |
combooutsidemill |
Interval |
11.0 mi |
1:18:20 |
7:08 |
|
| 6/21/2010 |
Run |
Kelly Drive |
Easy |
4.0 mi |
28:30 |
7:08 |
|
| 11/14/2009 |
Run |
Panhandle |
Training |
10.0 mi |
1:11:18 |
7:08 |
|
| 9/28/2011 |
Run |
Park City |
Easy |
1.5 mi |
10:50 |
7:08 |
|
| 2/4/2009 |
Run |
treadmill |
Training |
6.0 mi |
42:50 |
7:09 |
|
| 5/20/2014 |
Run |
F&M track |
Interval |
2.8 mi |
19:43 |
7:09 |
|
| 12/8/2011 |
Run |
whoknows |
Easy |
2.3 mi |
16:43 |
7:09 |
|
| 7/16/2009 |
Run |
monrivertrail |
Training |
8.0 mi |
57:10 |
7:09 |
|
| 3/26/2011 |
Run |
JASR |
Race |
18.9 mi |
2:15:09 |
7:09 |
|
| 4/1/2014 |
Run |
lancaster & F&M |
warm/cool |
3.5 mi |
24:40 |
7:09 |
|
| 8/1/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:10 |
7:10 |
|
| 5/28/2013 |
Run |
Grandview |
Training |
8.0 mi |
57:13 |
7:10 |
|
| 4/21/2014 |
Run |
Boston Marathon |
Race |
26.2 mi |
3:07:26 |
7:10 |
|
| 11/30/2011 |
Run |
whoknows |
Easy |
1.3 mi |
9:14 |
7:10 |
|
| 3/17/2012 |
Run |
lancaster |
Training |
1.6 mi |
11:18 |
7:10 |
|
| 5/26/2013 |
Run |
Ernst Trail, Meadville |
Training |
6.2 mi |
44:23 |
7:10 |
|
| 5/3/2012 |
Run |
Lancaster County Central Park |
Training |
3.2 mi |
22:33 |
7:10 |
|
| 9/2/2010 |
Run |
Montana |
Training |
6.5 mi |
46:33 |
7:10 |
|
| 12/28/2011 |
Run |
lancaster |
Easy |
1.2 mi |
8:14 |
7:10 |
|
| 12/21/2011 |
Run |
lancaster |
Easy |
1.3 mi |
9:10 |
7:10 |
|
| 7/14/2009 |
Run |
monrivertrail |
Training |
12.0 mi |
1:26:00 |
7:10 |
|
| 11/13/2013 |
Run |
Amish |
Training |
7.0 mi |
50:11 |
7:11 |
|
| 3/31/2012 |
Run |
Garden Spot Village |
Race |
13.1 mi |
1:34:00 |
7:11 |
|
| 11/21/2009 |
Run |
treadmill |
Easy |
3.1 mi |
22:15 |
7:11 |
|
| 1/18/2014 |
Run |
polar bear race |
Race |
3.1 mi |
22:02 |
7:11 |
|
| 12/1/2011 |
Run |
whoknows |
Easy |
1.2 mi |
8:24 |
7:11 |
|
| 12/16/2009 |
Run |
monrivertrail |
Training |
6.2 mi |
44:32 |
7:11 |
|
| 6/20/2013 |
Run |
lancaster |
Easy |
2.0 mi |
14:22 |
7:11 |
|
| 8/8/2013 |
Run |
F&M |
Interval |
8.0 mi |
57:30 |
7:12 |
|
| 5/18/2014 |
Run |
To/from park |
warm/cool |
1.3 mi |
9:21 |
7:12 |
|
| 6/9/2009 |
Run |
jail/mon |
Easy |
7.2 mi |
51:45 |
7:12 |
|
| 3/21/2009 |
Run |
Lt. J.C. Stone 50K |
Race |
31.0 mi |
3:42:51 |
7:12 |
|
| 11/16/2011 |
Run |
Park City |
Easy |
1.7 mi |
12:22 |
7:12 |
|
| 9/10/2011 |
Run |
montour half |
Race |
13.1 mi |
1:34:13 |
7:12 |
|
| 5/15/2010 |
Run |
Harrisburgh |
Training |
6.2 mi |
44:36 |
7:12 |
|
| 12/7/2011 |
Run |
whoknows |
Easy |
1.1 mi |
7:51 |
7:13 |
|
| 1/22/2010 |
Run |
treadmill |
Tempo |
9.0 mi |
1:04:50 |
7:13 |
|
| 10/14/2011 |
Run |
Park City |
Easy |
1.3 mi |
9:13 |
7:13 |
|
| 7/15/2014 |
Run |
F&M track |
Interval |
5.6 mi |
40:39 |
7:13 |
|
| 12/14/2009 |
Run |
erie |
Easy |
2.0 mi |
14:25 |
7:13 |
|
| 1/5/2012 |
Run |
lancaster |
Easy |
2.1 mi |
15:09 |
7:13 |
|
| 12/6/2011 |
Run |
whoknows |
Easy |
1.7 mi |
12:16 |
7:13 |
|
| 8/18/2013 |
Run |
Chasing The Unicorn |
Race |
26.2 mi |
3:09:01 |
7:13 |
|
| 5/24/2013 |
Run |
Manheim two |
Easy |
3.7 mi |
26:20 |
7:13 |
|
| 10/7/2009 |
Run |
monrivertrail |
Tempo |
11.5 mi |
1:23:00 |
7:14 |
|
| 7/1/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:00 |
7:14 |
|
| 5/23/2014 |
Run |
millersville |
Training |
13.3 mi |
1:35:39 |
7:14 |
|
| 4/29/2009 |
Run |
monrivertrail |
Easy |
6.0 mi |
43:19 |
7:14 |
|