| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/31/2014 |
Run |
Amish |
Training |
9.4 mi |
1:08:46 |
7:22 |
 |
| 7/30/2014 |
Run |
F&M |
Easy |
4.0 mi |
29:26 |
7:22 |
|
| 7/29/2014 |
Run |
All over |
warm/cool |
4.0 mi |
32:55 |
8:14 |
|
| 7/29/2014 |
Run |
F&M track |
Interval |
4.1 mi |
25:55 |
6:24 |
|
| 7/29/2014 |
Run |
F&M |
warm/cool |
2.6 mi |
18:48 |
7:23 |
|
| 7/28/2014 |
Run |
baker field |
recovery |
4.2 mi |
42:31 |
10:15 |
|
| 7/27/2014 |
Run |
School Lane Hills |
Easy |
6.0 mi |
45:46 |
7:38 |
|
| 7/26/2014 |
Run |
Enola low grade |
Training |
10.3 mi |
1:16:34 |
7:29 |
|
| 7/26/2014 |
Run |
All over |
Training |
13.5 mi |
1:40:12 |
7:26 |
|
| 7/25/2014 |
Run |
lancaster & F&M |
Easy |
5.3 mi |
38:43 |
7:19 |
|
| 7/24/2014 |
Run |
Beer Mile |
Race |
1.0 mi |
6:52 |
6:52 |
|
| 7/24/2014 |
Run |
F&M |
warm/cool |
2.3 mi |
17:16 |
7:41 |
|
| 7/24/2014 |
Run |
lancaster |
Training |
5.5 mi |
41:43 |
7:36 |
|
| 7/23/2014 |
Run |
lancaster |
Easy |
3.1 mi |
23:44 |
7:40 |
|
| 7/22/2014 |
Run |
lancaster & F&M |
warm/cool |
3.2 mi |
25:21 |
7:56 |
|
| 7/22/2014 |
Run |
F&M track |
Interval |
4.8 mi |
33:41 |
6:59 |
|
| 7/22/2014 |
Run |
lancaster & F&M |
warm/cool |
1.7 mi |
12:04 |
7:04 |
|
| 7/21/2014 |
Run |
Lampeter |
Easy |
3.5 mi |
28:52 |
8:15 |
|
| 7/20/2014 |
Run |
Lancaster County Central Park |
Trails |
6.8 mi |
1:01:04 |
8:59 |
|
| 7/19/2014 |
Run |
All over |
medium long |
14.0 mi |
1:45:46 |
7:34 |
|
| 7/18/2014 |
Run |
F&M |
Training |
5.0 mi |
37:25 |
7:30 |
|
| 7/17/2014 |
Run |
All over |
Training |
7.5 mi |
54:44 |
7:21 |
|
| 7/16/2014 |
Run |
Lancaster County Central Park |
recovery |
4.0 mi |
39:38 |
9:55 |
|
| 7/15/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:23 |
8:00 |
|
| 7/15/2014 |
Run |
F&M track |
Interval |
5.6 mi |
40:39 |
7:13 |
|
| 7/15/2014 |
Run |
F&M |
warm/cool |
3.1 mi |
23:02 |
7:34 |
|
| 7/14/2014 |
Run |
F&M |
Easy |
5.0 mi |
38:59 |
7:48 |
|
| 7/13/2014 |
Run |
Lancaster County Central Park |
Trails |
6.8 mi |
1:02:14 |
9:14 |
|
| 7/12/2014 |
Run |
All over |
Training |
10.0 mi |
1:18:08 |
7:49 |
|
| 7/11/2014 |
Run |
lancaster |
Easy |
4.5 mi |
34:45 |
7:44 |
|
| 7/10/2014 |
Run |
lancaster |
Easy |
5.0 mi |
37:45 |
7:33 |
|
| 7/9/2014 |
Run |
F&M |
Easy |
3.2 mi |
24:39 |
7:50 |
|
| 7/8/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:37 |
7:59 |
|
| 7/8/2014 |
Run |
F&M track |
Interval |
3.6 mi |
26:27 |
7:20 |
|
| 7/8/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:33 |
7:32 |
|
| 7/7/2014 |
Run |
lancaster |
Easy |
1.2 mi |
9:50 |
8:33 |
|
| 7/6/2014 |
Run |
Lancaster County Central Park |
Trails |
6.8 mi |
1:03:28 |
9:25 |
|
| 7/5/2014 |
Run |
Amish |
Training |
17.0 mi |
2:05:19 |
7:23 |
|
| 7/4/2014 |
Run |
Ephrata Firecracker |
Race |
5.0 mi |
31:10 |
6:14 |
|
| 7/4/2014 |
Run |
Ephrata |
warm/cool |
1.0 mi |
8:03 |
8:03 |
|
| 7/3/2014 |
Run |
Eshelman, Long Rifle, Lampeter loop |
Easy |
2.0 mi |
15:35 |
7:48 |
|
| 7/2/2014 |
Run |
lancaster |
Training |
8.4 mi |
1:05:43 |
7:53 |
|
| 7/1/2014 |
Run |
lancaster & F&M |
warm/cool |
2.9 mi |
23:01 |
7:57 |
|
| 7/1/2014 |
Run |
F&M track |
Tempo |
4.1 mi |
29:22 |
7:14 |
|
| 7/1/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:00 |
7:14 |
|
| 6/30/2014 |
Run |
lancaster |
recovery |
2.1 mi |
16:10 |
7:42 |
|
| 6/29/2014 |
Run |
Lancaster County Central Park |
Trails |
6.7 mi |
1:03:09 |
9:26 |
|
| 6/28/2014 |
Run |
lancaster |
Training |
13.5 mi |
1:43:57 |
7:43 |
|
| 6/27/2014 |
Run |
lancaster & F&M |
Training |
6.2 mi |
47:23 |
7:39 |
|
| 6/26/2014 |
Run |
lancaster & F&M |
Easy |
4.0 mi |
31:12 |
7:46 |
|
| 6/25/2014 |
Run |
Lancaster County Central Park |
Training |
6.4 mi |
47:09 |
7:22 |
|
| 6/24/2014 |
Run |
Lampeter |
recovery |
1.8 mi |
13:56 |
7:45 |
|
| 6/24/2014 |
Run |
F&M |
warm/cool |
1.5 mi |
11:59 |
8:00 |
|
| 6/24/2014 |
Run |
F&M track |
Interval |
4.6 mi |
46:06 |
10:02 |
|
| 6/24/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:26 |
7:29 |
|
| 6/23/2014 |
Run |
F&M |
Easy |
4.0 mi |
30:19 |
7:35 |
|
| 6/22/2014 |
Run |
Lancaster County Central Park |
Trails |
6.0 mi |
58:30 |
9:45 |
|
| 6/21/2014 |
Run |
|
medium long |
14.0 mi |
1:46:49 |
7:38 |
|
| 6/20/2014 |
Run |
lancaster |
Easy |
2.0 mi |
15:39 |
7:45 |
|
| 6/19/2014 |
Run |
lancaster |
Easy |
2.4 mi |
19:18 |
7:57 |
|
| 6/18/2014 |
Run |
F&M |
recovery |
3.1 mi |
25:12 |
8:08 |
|
| 6/17/2014 |
Run |
lancaster |
recovery |
1.2 mi |
10:06 |
8:26 |
|
| 6/17/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:59 |
8:14 |
|
| 6/17/2014 |
Run |
F&M track |
Interval |
5.3 mi |
39:58 |
7:37 |
|
| 6/17/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:30 |
7:30 |
|
| 6/16/2014 |
Run |
F&M |
recovery |
2.0 mi |
15:50 |
7:55 |
|
| 6/15/2014 |
Run |
Smiths challenge |
Race |
6.9 mi |
51:30 |
7:28 |
|
| 6/15/2014 |
Run |
Smiths challenge |
Trails |
3.0 mi |
36:32 |
12:11 |
|
| 6/14/2014 |
Run |
Smiths challenge |
Easy |
3.1 mi |
40:00:00 |
12:54:12 |
|
| 6/13/2014 |
Run |
F&M |
Easy |
2.5 mi |
19:18 |
7:44 |
|
| 6/12/2014 |
Run |
lancaster |
Easy |
3.5 mi |
26:42 |
7:38 |
|
| 6/11/2014 |
Run |
Smiths challenge |
Trails |
5.0 mi |
48:06 |
9:38 |
|
| 6/11/2014 |
Run |
To/from park |
Easy |
1.4 mi |
10:10 |
7:33 |
|
| 6/10/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:14 |
7:34 |
|
| 6/10/2014 |
Run |
F&M track |
Interval |
4.9 mi |
34:38 |
7:06 |
|
| 6/10/2014 |
Run |
lancaster & F&M |
warm/cool |
2.0 mi |
15:16 |
7:39 |
|
| 6/9/2014 |
Run |
F&M |
recovery |
2.2 mi |
16:45 |
7:48 |
|
| 6/8/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:08:08 |
9:45 |
|
| 6/7/2014 |
Run |
lancaster |
warm/cool |
2.0 mi |
17:57 |
8:59 |
|
| 6/7/2014 |
Run |
Red Rose |
Race |
5.0 mi |
31:20 |
6:16 |
|
| 6/7/2014 |
Run |
lancaster |
warm/cool |
2.1 mi |
16:47 |
8:00 |
|
| 6/6/2014 |
Run |
lancaster |
Easy |
3.5 mi |
25:57 |
7:25 |
|
| 6/5/2014 |
Run |
lancaster |
Easy |
3.1 mi |
23:10 |
7:29 |
|
| 6/4/2014 |
Run |
To/from park |
warm/cool |
1.3 mi |
10:16 |
8:13 |
|
| 6/4/2014 |
Run |
Lancaster County Central Park |
Trails |
5.1 mi |
50:43 |
9:57 |
|
| 6/4/2014 |
Run |
To/from park |
warm/cool |
1.4 mi |
10:22 |
7:41 |
|
| 6/3/2014 |
Run |
lancaster & F&M |
warm/cool |
3.4 mi |
26:20 |
7:52 |
|
| 6/3/2014 |
Run |
F&M track |
Interval |
4.7 mi |
31:03 |
6:38 |
|
| 6/3/2014 |
Run |
lancaster & F&M |
warm/cool |
2.0 mi |
14:39 |
7:20 |
|
| 6/2/2014 |
Run |
lancaster |
Easy |
3.2 mi |
25:00 |
7:57 |
|
| 6/1/2014 |
Run |
lancaster & F&M |
recovery |
4.0 mi |
41:03 |
10:16 |
|
| 6/1/2014 |
Run |
Smiths challenge |
Trails |
7.0 mi |
1:03:00 |
9:00 |
|
| 5/31/2014 |
Run |
Amish 10.5 |
Training |
10.6 mi |
1:19:43 |
7:34 |
|
| 5/30/2014 |
Run |
lancaster & F&M |
Easy |
4.0 mi |
29:10 |
7:18 |
|
| 5/29/2014 |
Run |
lancaster |
Easy |
3.1 mi |
24:15 |
7:50 |
|
| 5/28/2014 |
Run |
lancaster |
Easy |
3.1 mi |
24:30 |
7:55 |
|
| 5/27/2014 |
Run |
Red Rose |
Training |
8.9 mi |
1:05:19 |
7:21 |
|
| 5/26/2014 |
Run |
lancaster |
warm/cool |
5.0 mi |
39:44 |
7:56 |
|
| 5/26/2014 |
Run |
RR Donnelly Race for Literacy |
Race |
3.1 mi |
18:39 |
6:05 |
|
| 5/26/2014 |
Run |
lancaster |
warm/cool |
4.3 mi |
33:34 |
7:46 |
|