| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/2/2014 |
Run |
F&M |
warm/cool |
2.1 mi |
16:00 |
7:38 |
 |
| 9/2/2014 |
Run |
F&M track |
Interval |
4.3 mi |
31:43 |
7:23 |
|
| 9/1/2014 |
Run |
F&M |
recovery |
2.6 mi |
22:09 |
8:42 |
|
| 8/31/2014 |
Run |
Labor Pain |
Race |
40.0 mi |
7:20:25 |
11:01 |
|
| 8/30/2014 |
Run |
Adamstown |
Training |
10.3 mi |
1:19:40 |
7:45 |
|
| 8/29/2014 |
Run |
Lancaster County Central Park |
Easy |
7.5 mi |
57:21 |
7:39 |
|
| 8/28/2014 |
Run |
All over |
Easy |
8.5 mi |
1:06:43 |
7:51 |
|
| 8/27/2014 |
Run |
lancaster & F&M |
Easy |
4.0 mi |
31:52 |
7:58 |
|
| 8/26/2014 |
Run |
lancaster |
warm/cool |
1.6 mi |
13:48 |
8:38 |
|
| 8/26/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
11:40 |
7:32 |
|
| 8/26/2014 |
Run |
F&M track |
Interval |
5.1 mi |
33:30 |
6:35 |
|
| 8/26/2014 |
Run |
F&M |
warm/cool |
1.9 mi |
14:33 |
7:52 |
|
| 8/25/2014 |
Run |
Enola low grade |
Easy |
10.0 mi |
1:52:30 |
11:15 |
|
| 8/24/2014 |
Run |
F&M |
Easy |
3.1 mi |
24:44 |
7:59 |
|
| 8/23/2014 |
Run |
hershey |
warm/cool |
2.5 mi |
18:55 |
7:34 |
|
| 8/23/2014 |
Run |
hershey |
Race |
3.1 mi |
18:47 |
6:04 |
|
| 8/23/2014 |
Run |
hershey |
warm/cool |
2.0 mi |
15:00 |
7:30 |
|
| 8/22/2014 |
Run |
lancaster & F&M |
Easy |
4.0 mi |
30:15 |
7:34 |
|
| 8/21/2014 |
Run |
All over |
Training |
12.3 mi |
1:33:00 |
7:34 |
|
| 8/20/2014 |
Run |
enola |
Easy |
7.1 mi |
58:00 |
8:14 |
|
| 8/19/2014 |
Run |
F&M |
Training |
10.0 mi |
1:15:00 |
7:30 |
|
| 8/18/2014 |
Run |
Central Park |
recovery |
3.1 mi |
33:00 |
10:39 |
|
| 8/17/2014 |
Run |
Lancaster County Central Park |
Easy |
6.2 mi |
1:06:14 |
10:41 |
|
| 8/17/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:06:05 |
9:25 |
|
| 8/16/2014 |
Run |
long's park |
recovery |
3.1 mi |
30:50 |
9:57 |
|
| 8/16/2014 |
Run |
All over |
Training |
15.0 mi |
1:55:22 |
7:42 |
|
| 8/15/2014 |
Run |
All over |
Training |
8.8 mi |
1:05:24 |
7:29 |
|
| 8/14/2014 |
Run |
lancaster |
warm/cool |
3.8 mi |
30:27 |
8:01 |
|
| 8/14/2014 |
Run |
School Lane Hills |
Tempo |
5.1 mi |
33:12 |
6:32 |
|
| 8/14/2014 |
Run |
lancaster |
warm/cool |
2.4 mi |
18:48 |
7:54 |
|
| 8/13/2014 |
Run |
School Lane Hills |
Training |
6.8 mi |
50:07 |
7:26 |
|
| 8/13/2014 |
Run |
long's park |
Training |
7.5 mi |
56:20 |
7:31 |
|
| 8/12/2014 |
Run |
F&M |
warm/cool |
4.0 mi |
30:57 |
7:41 |
|
| 8/12/2014 |
Run |
F&M track |
Interval |
4.2 mi |
25:40 |
6:10 |
|
| 8/12/2014 |
Run |
F&M |
warm/cool |
3.1 mi |
22:48 |
7:22 |
|
| 8/11/2014 |
Run |
Enola low grade |
Easy |
5.0 mi |
38:28 |
7:42 |
|
| 8/10/2014 |
Run |
Amish |
Easy |
4.0 mi |
30:53 |
7:44 |
|
| 8/10/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:15:45 |
10:50 |
|
| 8/9/2014 |
Run |
All over |
Training |
13.1 mi |
1:51:12 |
8:30 |
|
| 8/8/2014 |
Run |
School Lane Hills |
Easy |
6.2 mi |
45:56 |
7:25 |
|
| 8/7/2014 |
Run |
lancaster |
recovery |
1.1 mi |
8:36 |
7:50 |
|
| 8/6/2014 |
Run |
School Lane Hills |
Training |
7.0 mi |
51:49 |
7:25 |
|
| 8/5/2014 |
Run |
F&M |
warm/cool |
1.8 mi |
15:52 |
8:44 |
|
| 8/5/2014 |
Run |
F&M |
warm/cool |
1.5 mi |
11:32 |
7:33 |
|
| 8/5/2014 |
Run |
F&M track |
Interval |
3.9 mi |
24:10 |
6:12 |
|
| 8/5/2014 |
Run |
F&M |
warm/cool |
1.7 mi |
13:46 |
7:58 |
|
| 8/4/2014 |
Run |
Amish |
recovery |
4.0 mi |
39:31 |
9:53 |
|
| 8/3/2014 |
Run |
To/from park |
warm/cool |
1.3 mi |
10:23 |
8:04 |
|
| 8/3/2014 |
Run |
Lancaster County Central Park |
Trails |
6.7 mi |
1:00:48 |
9:09 |
|
| 8/3/2014 |
Run |
To/from park |
warm/cool |
1.3 mi |
9:44 |
7:26 |
|
| 8/2/2014 |
Run |
Jeff's Birthday Run |
Race |
3.1 mi |
21:57 |
7:05 |
|
| 8/2/2014 |
Run |
All over |
Training |
13.5 mi |
1:37:59 |
7:16 |
|
| 8/1/2014 |
Run |
All over |
Training |
8.4 mi |
58:39 |
7:02 |
|
| 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 |
|