| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/21/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:00 |
7:45 |
 |
| 10/21/2014 |
Run |
F&M track |
Interval |
5.1 mi |
30:37 |
6:04 |
|
| 10/21/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:12 |
7:38 |
|
| 10/20/2014 |
Run |
Lancaster County Central Park |
Training |
7.3 mi |
54:48 |
7:34 |
|
| 10/19/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:12:31 |
10:22 |
|
| 10/18/2014 |
Run |
Lampeter-Strasburg |
Training |
10.0 mi |
1:13:01 |
7:19 |
|
| 10/17/2014 |
Run |
lancaster & F&M |
Training |
4.2 mi |
33:10 |
8:00 |
|
| 10/16/2014 |
Run |
lancaster |
Easy |
2.1 mi |
17:31 |
8:26 |
|
| 10/15/2014 |
Run |
treadmill |
Easy |
2.0 mi |
15:40 |
7:50 |
|
| 10/14/2014 |
Run |
F&M track |
Training |
6.9 mi |
52:18 |
7:36 |
|
| 10/13/2014 |
Run |
lancaster & F&M |
Easy |
4.1 mi |
33:43 |
8:14 |
|
| 10/12/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:06:59 |
9:33 |
|
| 10/11/2014 |
Run |
All over |
Easy |
5.0 mi |
42:09 |
8:26 |
|
| 10/10/2014 |
Run |
F&M |
Easy |
5.0 mi |
39:37 |
7:56 |
|
| 10/10/2014 |
Run |
All over |
Training |
31.2 mi |
4:28:12 |
8:36 |
|
| 10/10/2014 |
Run |
All over |
Easy |
11.3 mi |
1:30:29 |
8:03 |
|
| 10/9/2014 |
Run |
lancaster |
Easy |
3.1 mi |
24:06 |
7:47 |
|
| 10/8/2014 |
Run |
School Lane Hills |
Training |
7.0 mi |
54:13 |
7:45 |
|
| 10/7/2014 |
Run |
F&M track |
Tempo |
6.5 mi |
46:29 |
7:10 |
|
| 10/7/2014 |
Run |
F&M track |
warm/cool |
0.7 mi |
5:24 |
7:43 |
|
| 10/6/2014 |
Run |
treadmill |
recovery |
1.1 mi |
10:05 |
9:10 |
|
| 10/5/2014 |
Run |
Blue Cruise |
Race |
31.0 mi |
4:28:12 |
8:40 |
|
| 10/4/2014 |
Run |
All over |
Easy |
8.4 mi |
1:11:47 |
8:36 |
|
| 10/3/2014 |
Run |
lancaster |
Training |
11.0 mi |
1:26:42 |
7:52 |
|
| 10/2/2014 |
Run |
lancaster & F&M |
Easy |
4.1 mi |
31:10 |
7:37 |
|
| 10/1/2014 |
Run |
F&M |
recovery |
2.0 mi |
16:02 |
8:01 |
|
| 9/30/2014 |
Run |
F&M track |
Training |
6.5 mi |
46:59 |
7:17 |
|
| 9/30/2014 |
Run |
lancaster & F&M |
warm/cool |
1.8 mi |
13:39 |
7:49 |
|
| 9/29/2014 |
Run |
lancaster |
recovery |
2.1 mi |
16:39 |
7:56 |
|
| 9/28/2014 |
Run |
Conestoga |
Race |
9.9 mi |
2:07:21 |
12:55 |
|
| 9/27/2014 |
Run |
F&M |
Easy |
4.0 mi |
30:25 |
7:37 |
|
| 9/26/2014 |
Run |
treadmill |
Easy |
1.0 mi |
8:35 |
8:35 |
|
| 9/25/2014 |
Run |
All over |
Training |
9.6 mi |
1:12:44 |
7:35 |
|
| 9/24/2014 |
Run |
lancaster |
Easy |
5.0 mi |
37:34 |
7:31 |
|
| 9/23/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:26 |
8:02 |
|
| 9/23/2014 |
Run |
F&M |
Tempo |
1.0 mi |
6:40 |
6:40 |
|
| 9/23/2014 |
Run |
F&M track |
Interval |
2.8 mi |
24:35 |
8:49 |
|
| 9/23/2014 |
Run |
F&M track |
warm/cool |
0.5 mi |
3:43 |
7:10 |
|
| 9/23/2014 |
Run |
F&M |
warm/cool |
1.5 mi |
14:19 |
9:30 |
|
| 9/22/2014 |
Run |
lancaster |
Easy |
4.3 mi |
33:12 |
7:49 |
|
| 9/21/2014 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:06:43 |
9:32 |
|
| 9/20/2014 |
Run |
All over |
Easy |
10.0 mi |
1:22:30 |
8:15 |
|
| 9/19/2014 |
Run |
F&M |
Easy |
4.0 mi |
30:15 |
7:34 |
|
| 9/18/2014 |
Run |
All over |
Training |
7.3 mi |
55:24 |
7:39 |
|
| 9/17/2014 |
Run |
F&M |
Easy |
3.1 mi |
23:37 |
7:38 |
|
| 9/16/2014 |
Run |
lancaster & F&M |
warm/cool |
3.2 mi |
25:34 |
8:07 |
|
| 9/16/2014 |
Run |
F&M track |
Interval |
7.6 mi |
48:46 |
6:26 |
|
| 9/16/2014 |
Run |
lancaster & F&M |
warm/cool |
1.6 mi |
12:06 |
7:34 |
|
| 9/15/2014 |
Run |
lancaster |
warm/cool |
1.4 mi |
10:49 |
8:01 |
|
| 9/14/2014 |
Run |
lancaster |
recovery |
1.3 mi |
10:23 |
8:19 |
|
| 9/13/2014 |
Run |
24 Challenge |
Race |
31.5 mi |
4:04:15 |
7:45 |
|
| 9/12/2014 |
Run |
lancaster |
Easy |
2.0 mi |
15:13 |
7:37 |
|
| 9/11/2014 |
Run |
lancaster |
Default |
3.0 mi |
22:27 |
7:29 |
|
| 9/10/2014 |
Run |
F&M track |
Interval |
5.5 mi |
35:23 |
6:25 |
|
| 9/10/2014 |
Run |
F&M |
warm/cool |
1.6 mi |
12:27 |
7:47 |
|
| 9/9/2014 |
Run |
F&M |
Easy |
1.5 mi |
11:52 |
7:49 |
|
| 9/8/2014 |
Run |
lancaster & F&M |
Easy |
4.1 mi |
31:08 |
7:36 |
|
| 9/7/2014 |
Run |
lancaster |
recovery |
3.5 mi |
26:43 |
7:38 |
|
| 9/6/2014 |
Run |
Bird In Hand |
Race |
13.1 mi |
1:31:37 |
7:00 |
|
| 9/6/2014 |
Run |
Amish |
warm/cool |
0.8 mi |
7:34 |
10:06 |
|
| 9/5/2014 |
Run |
lancaster |
Easy |
2.5 mi |
19:05 |
7:37 |
|
| 9/4/2014 |
Run |
All over |
Training |
8.0 mi |
1:01:27 |
7:40 |
|
| 9/3/2014 |
Run |
|
recovery |
3.1 mi |
28:32 |
9:13 |
|
| 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 |
|