| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/27/2007 |
Run |
Track |
warm-up/cooldown |
0.3 mi |
|
|
 |
| 8/27/2007 |
Run |
Track |
Tempo |
1.0 mi |
7:57 |
7:57 |
|
| 8/27/2007 |
Run |
Track |
accelerations |
0.5 mi |
|
|
|
| 8/27/2007 |
Run |
Track |
Tempo |
1.0 mi |
7:46 |
7:46 |
|
| 8/27/2007 |
Run |
Track |
Tempo |
1.0 mi |
7:54 |
7:54 |
|
| 9/3/2007 |
Run |
Track |
striders |
200.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Tempo |
200.0 m |
0:43 |
5:47 |
|
| 9/3/2007 |
Run |
Track |
Easy |
600.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Easy |
600.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Tempo |
200.0 m |
0:44 |
5:55 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
200.0 m |
0:44 |
5:55 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
1000.0 m |
4:48 |
7:44 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
200.0 m |
0:44 |
5:55 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
1000.0 m |
4:35 |
7:23 |
|
| 9/3/2007 |
Run |
Track |
Easy |
200.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Easy |
600.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Easy |
200.0 m |
|
|
|
| 9/3/2007 |
Run |
Track |
Tempo |
1000.0 m |
4:40 |
7:31 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
1000.0 m |
4:44 |
7:38 |
|
| 9/3/2007 |
Run |
Track |
Easy |
200.0 m |
|
|
|
| 3/12/2008 |
Run |
Track |
accelerations |
0.3 mi |
|
|
|
| 3/12/2008 |
Run |
Track |
Tempo |
1.0 mi |
7:48 |
7:48 |
|
| 3/12/2008 |
Run |
Track |
Tempo |
0.5 mi |
3:45 |
7:30 |
|
| 3/12/2008 |
Run |
Track |
accelerations |
0.3 mi |
|
|
|
| 3/14/2008 |
Run |
Track |
Race |
200.0 m |
0:40 |
5:22 |
|
| 3/14/2008 |
Run |
Track |
Tempo |
600.0 m |
3:00 |
8:03 |
|
| 3/14/2008 |
Run |
Track |
Race |
200.0 m |
0:43 |
5:47 |
|
| 3/14/2008 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
|
|
|
| 3/14/2008 |
Run |
Track |
Tempo |
600.0 m |
3:00 |
8:03 |
|
| 3/14/2008 |
Run |
Track |
Race |
1.0 mi |
8:06 |
8:06 |
|
| 3/14/2008 |
Run |
Track |
warm-up/cooldown |
1.0 mi |
|
|
|
| 3/14/2008 |
Run |
Track |
Race |
200.0 m |
0:40 |
5:22 |
|
| 3/14/2008 |
Run |
Track |
Race |
200.0 m |
0:40 |
5:22 |
|
| 3/14/2008 |
Run |
Track |
Tempo |
600.0 m |
2:40 |
7:10 |
|
| 3/14/2008 |
Run |
Track |
Race |
400.0 m |
1:33 |
6:15 |
|
| 3/14/2008 |
Run |
Track |
Tempo |
600.0 m |
2:50 |
7:36 |
|
| 3/17/2008 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
|
|
|
| 3/18/2008 |
Run |
Track |
Race |
0.3 mi |
1:21 |
5:24 |
|
| 3/18/2008 |
Run |
Track |
Race |
100.0 m |
|
|
|
| 3/18/2008 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
|
|
|
| 3/19/2008 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
200.0 m |
0:41 |
5:30 |
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
0.3 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
200.0 m |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.3 mi |
1:48 |
7:12 |
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
0.3 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.5 mi |
4:18 |
8:36 |
|
| 3/20/2008 |
Run |
Track |
Tempo |
1.0 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
0.3 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.5 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.3 mi |
2:00 |
8:00 |
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
200.0 m |
|
|
|
| 3/20/2008 |
Run |
Track |
warm-up/cooldown |
0.3 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
200.0 m |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.3 mi |
|
|
|
| 3/20/2008 |
Run |
Track |
Tempo |
0.5 mi |
4:03 |
8:06 |
|
| 4/27/2009 |
Run |
Track |
Interval |
400.0 m |
1:37 |
6:31 |
|
| 4/27/2009 |
Run |
Track |
Interval |
200.0 m |
0:44 |
5:55 |
|
| 4/27/2009 |
Run |
Track |
Interval |
400.0 m |
1:40 |
6:43 |
|
| 4/27/2009 |
Run |
Track |
Interval |
400.0 m |
1:36 |
6:27 |
|
| 4/27/2009 |
Run |
Track |
Interval |
200.0 m |
0:54 |
7:15 |
|
| 4/27/2009 |
Run |
Track |
Interval |
600.0 m |
3:04 |
8:14 |
|
| 4/27/2009 |
Run |
Track |
Interval |
400.0 m |
1:41 |
6:47 |
|
| 5/1/2009 |
Run |
Track |
Interval |
800.0 m |
4:34 |
9:12 |
|
| 5/1/2009 |
Run |
Track |
Interval |
800.0 m |
4:14 |
8:31 |
|
| 5/1/2009 |
Run |
Track |
Interval |
500.0 m |
2:44 |
8:48 |
|
| 5/1/2009 |
Run |
Track |
Interval |
800.0 m |
4:23 |
8:50 |
|
| 5/1/2009 |
Run |
Track |
Interval |
800.0 m |
4:27 |
8:58 |
|
| 5/6/2009 |
Run |
University Blvd/Neff |
Easy |
2.9 mi |
29:00 |
10:00 |
|
| 5/8/2009 |
Run |
University Blvd/Neff |
Easy |
2.0 mi |
|
|
|
| 9/2/2005 |
Run |
Upper Darby |
Race |
3.1 mi |
29:42 |
9:35 |
|
| 9/1/2006 |
Run |
Upper Darby |
Race |
3.1 mi |
26:10 |
8:27 |
|
| 8/31/2007 |
Run |
Upper Darby |
warm-up/cooldown |
1.0 mi |
9:40 |
9:40 |
|
| 8/31/2007 |
Run |
Upper Darby |
Race |
3.1 mi |
26:00 |
8:24 |
|
| 4/13/2009 |
Run |
UREC track |
Easy |
3.0 mi |
31:00 |
10:20 |
|
| 4/15/2009 |
Run |
UREC track |
Tempo |
3.0 mi |
29:23 |
9:48 |
|
| 4/21/2009 |
Run |
UREC track |
Tempo |
2.7 mi |
25:30 |
9:27 |
|
| 4/23/2009 |
Run |
UREC track |
Tempo |
2.7 mi |
25:18 |
9:23 |
|
| 7/17/2007 |
Run |
VF Loop |
Long |
5.0 mi |
49:02 |
9:49 |
|
| 8/4/2007 |
Run |
VF Loop |
Long |
5.0 mi |
48:13 |
9:39 |
|
| 8/15/2007 |
Run |
VF Loop |
Hill |
5.2 mi |
47:10 |
9:05 |
|
| 8/20/2007 |
Run |
VF Loop |
Hill |
5.2 mi |
|
|
|
| 8/20/2007 |
Run |
VF Loop |
warm-up/cooldown |
0.6 mi |
|
|
|
| 8/20/2007 |
Run |
VF Loop |
warm-up/cooldown |
0.5 mi |
|
|
|
| 4/19/2009 |
Run |
Walmart |
Hill |
1.2 mi |
12:00 |
10:00 |
|
| 8/13/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.3 mi |
|
|
|
| 8/13/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.8 mi |
7:33 |
10:04 |
|
| 8/14/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.6 mi |
4:39 |
8:28 |
|
| 8/15/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.7 mi |
5:39 |
8:05 |
|
| 8/16/2007 |
Run |
Warm Up |
accelerations |
0.5 mi |
|
|
|
| 8/16/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.7 mi |
6:20 |
9:03 |
|
| 8/16/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.4 mi |
3:10 |
9:03 |
|
| 8/17/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.9 mi |
8:26 |
9:23 |
|
| 8/18/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.7 mi |
|
|
|
| 8/21/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.5 mi |
|
|
|
| 8/22/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.8 mi |
6:38 |
8:51 |
|
| 8/23/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.8 mi |
6:26 |
8:35 |
|
| 8/24/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.8 mi |
|
|
|
| 8/28/2007 |
Run |
Warm Up |
warm-up/cooldown |
0.8 mi |
6:49 |
9:06 |
|
|