| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 6/17/2007 |
Swim |
|
Mixed |
|
30:00 |
|
 |
| 6/28/2007 |
Bike |
|
Interval |
15.0 mi |
39:37 |
2:39 |
|
| 7/11/2007 |
surfing |
|
Default |
|
30:00 |
|
|
| 7/12/2007 |
surfing |
|
Default |
|
15:00 |
|
|
| 6/6/2007 |
Run |
Abbey Downs/King & Back |
Easy |
2.7 mi |
23:00 |
8:32 |
|
| 6/11/2007 |
Run |
Abbey Downs/King & Back |
Tempo |
3.3 mi |
30:00 |
9:06 |
|
| 6/21/2007 |
Run |
Abbey Downs/King & Back |
Easy |
3.4 mi |
34:00 |
10:00 |
|
| 7/9/2007 |
Run |
Albacore & Herring |
Easy |
4.3 mi |
47:57 |
11:17 |
|
| 7/10/2007 |
Run |
Albacore & Perch |
Easy |
4.0 mi |
38:41 |
9:41 |
|
| 6/15/2007 |
Run |
Audubon Trail |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 6/18/2007 |
Run |
Audubon Trail |
Easy |
5.4 mi |
58:37 |
10:52 |
|
| 6/23/2007 |
Run |
Audubon Trail |
Easy |
3.2 mi |
30:00 |
9:23 |
|
| 7/7/2007 |
Run |
Audubon Trail |
Easy |
4.0 mi |
38:19 |
9:35 |
|
| 8/6/2007 |
Run |
Audubon Trail |
Easy |
4.0 mi |
38:26 |
9:37 |
|
| 7/14/2007 |
Run |
Beach Route |
Tempo |
3.0 mi |
29:14 |
9:45 |
|
| 7/28/2007 |
Run |
Betzwood - Out & Back |
Long |
6.0 mi |
1:00:27 |
10:05 |
|
| 8/14/2007 |
Run |
Betzwood - Out & Back |
Tempo |
3.0 mi |
25:11 |
8:24 |
|
| 8/14/2007 |
Run |
Betzwood - Out & Back |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 4/25/2009 |
Run |
Campus Loop |
Tempo |
3.2 mi |
28:12 |
8:49 |
|
| 5/2/2009 |
Run |
Campus Loop |
warm-up/cooldown |
0.3 mi |
3:00 |
10:00 |
|
| 5/2/2009 |
Run |
Campus Loop |
Tempo |
2.9 mi |
24:41 |
8:31 |
|
| 7/20/2007 |
Run |
CC/Reifsnyder + Extended Funeral Home |
Easy |
4.0 mi |
39:22 |
9:51 |
|
| 5/13/2008 |
Run |
CC/Reifsnyder + Extended Funeral Home |
Tempo |
3.6 mi |
32:00 |
8:54 |
|
| 10/19/2005 |
Run |
Daniel Boone - PAC-10s |
Race |
3.1 mi |
25:14 |
8:09 |
|
| 7/11/2007 |
Run |
Dolphin & Perch |
Easy |
3.1 mi |
30:30 |
9:51 |
|
| 8/13/2007 |
Run |
Extended Funeral Home Loop |
accelerations |
0.8 mi |
|
|
|
| 8/13/2007 |
Run |
Extended Funeral Home Loop |
Easy |
3.5 mi |
31:56 |
9:08 |
|
| 8/16/2007 |
Run |
Extended Funeral Home Loop |
warm-up/cooldown |
0.9 mi |
9:31 |
10:35 |
|
| 8/22/2007 |
Run |
Extended Funeral Home Loop |
Tempo |
2.0 mi |
15:56 |
7:58 |
|
| 8/27/2007 |
Run |
Extended Funeral Home Loop |
warm-up/cooldown |
0.9 mi |
9:24 |
10:27 |
|
| 9/3/2007 |
Run |
Extended Funeral Home Loop |
warm-up/cooldown |
0.9 mi |
9:27 |
10:30 |
|
| 3/12/2008 |
Run |
Extended Funeral Home Loop |
Tempo |
0.8 mi |
6:23 |
8:31 |
|
| 3/19/2008 |
Run |
Extended Funeral Home Loop |
Easy |
2.5 mi |
23:00 |
9:12 |
|
| 8/11/2007 |
Run |
Farm Trail |
Tempo |
4.2 mi |
37:01 |
8:49 |
|
| 7/22/2007 |
Run |
Geriatric Loop Trail [2] |
Long |
5.6 mi |
55:36 |
9:56 |
|
| 8/8/2007 |
Run |
Hobo Trail |
Easy |
4.5 mi |
43:50 |
9:45 |
|
| 7/16/2007 |
Run |
King Road |
Easy |
3.3 mi |
|
|
|
| 10/28/2005 |
Run |
Lehigh |
Race |
3.1 mi |
25:07 |
8:07 |
|
| 4/17/2009 |
Run |
Neff/Resevoir Loop |
Easy |
3.1 mi |
31:00 |
10:00 |
|
| 6/5/2007 |
Run |
Perk Trail Collegeville |
Tempo |
3.3 mi |
29:20 |
9:02 |
|
| 6/27/2007 |
Run |
Perk Trail Collegeville |
Tempo |
3.7 mi |
32:20 |
8:45 |
|
| 8/17/2007 |
Run |
Perk Trail Collegeville |
Easy |
3.8 mi |
34:05 |
9:06 |
|
| 5/12/2009 |
Run |
Perk Trail Collegeville |
Easy |
3.1 mi |
29:33 |
9:32 |
|
| 5/29/2007 |
Run |
Perk Trail Collegeville [2] |
Easy |
3.4 mi |
|
|
|
| 5/31/2007 |
Run |
Perk Trail Collegeville [2] |
Interval |
1200.0 m |
4:47 |
6:25 |
|
| 6/25/2007 |
Run |
Perk Trail Collegeville [2] |
Easy |
4.0 mi |
41:00 |
10:15 |
|
| 6/30/2007 |
Run |
Perk Trail Collegeville [2] |
Tempo |
4.1 mi |
38:09 |
9:23 |
|
| 7/3/2007 |
Run |
Perk Trail Collegeville [2] |
Tempo |
4.4 mi |
38:55 |
8:51 |
|
| 7/4/2007 |
Run |
Perk Trail Collegeville [2] |
Long |
6.3 mi |
59:27 |
9:27 |
|
| 6/7/2007 |
Run |
Perk Trail Oaks |
Tempo |
3.2 mi |
28:36 |
8:57 |
|
| 6/19/2007 |
Run |
Perk Trail Oaks |
Easy |
3.2 mi |
30:45 |
9:37 |
|
| 7/24/2007 |
Run |
Perk Trail Oaks |
Tempo |
4.0 mi |
34:40 |
8:40 |
|
| 8/2/2007 |
Run |
Perk Trail Oaks |
Tempo |
3.9 mi |
30:45 |
7:54 |
|
| 9/24/2005 |
Run |
Phoenixville |
Race |
3.1 mi |
26:14 |
8:28 |
|
| 9/6/2005 |
Run |
Pius |
Race |
3.1 mi |
29:13 |
9:26 |
|
| 10/12/2005 |
Run |
Pius |
Race |
3.1 mi |
26:05 |
8:25 |
|
| 4/29/2009 |
Run |
Potomac |
Hill |
|
18:02 |
|
|
| 10/11/2006 |
Run |
Pottstown |
Race |
3.1 mi |
24:27 |
7:54 |
|
| 6/12/2007 |
Run |
Royersford Road |
Tempo |
5.5 mi |
49:49 |
9:04 |
|
| 6/13/2007 |
Run |
Royersford Road |
Easy |
4.5 mi |
44:32 |
9:54 |
|
| 6/20/2007 |
Run |
Royersford Road |
Easy |
4.0 mi |
37:16 |
9:19 |
|
| 7/5/2007 |
Run |
Royersford Road |
Easy |
3.3 mi |
34:44 |
10:32 |
|
| 8/26/2005 |
Run |
SFXC course |
Race |
3.1 mi |
27:35 |
8:54 |
|
| 9/14/2005 |
Run |
SFXC course |
Race |
3.1 mi |
26:59 |
8:43 |
|
| 9/21/2005 |
Run |
SFXC course |
Race |
3.1 mi |
26:18 |
8:30 |
|
| 9/27/2005 |
Run |
SFXC course |
Race |
3.1 mi |
24:31 |
7:55 |
|
| 10/5/2005 |
Run |
SFXC course |
Race |
3.1 mi |
26:45 |
8:38 |
|
| 8/25/2006 |
Run |
SFXC course |
Race |
3.1 mi |
25:57 |
8:23 |
|
| 9/13/2006 |
Run |
SFXC course |
Race |
3.1 mi |
23:29 |
7:35 |
|
| 6/2/2007 |
Run |
SFXC course |
Race |
3.1 mi |
29:15 |
9:27 |
|
| 7/25/2007 |
Run |
SFXC course |
Easy |
4.3 mi |
38:39 |
9:00 |
|
| 8/1/2007 |
Run |
SFXC course |
Tempo |
1.5 mi |
12:35 |
8:24 |
|
| 8/1/2007 |
Run |
SFXC course |
Easy |
1.6 mi |
15:43 |
9:50 |
|
| 8/18/2007 |
Run |
SFXC course |
Tempo |
4.1 mi |
|
|
|
| 8/22/2007 |
Run |
SFXC course |
Tempo |
3.1 mi |
24:13 |
7:49 |
|
| 8/23/2007 |
Run |
SFXC course |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 8/24/2007 |
Run |
SFXC course |
Race |
3.1 mi |
24:54 |
8:02 |
|
| 8/28/2007 |
Run |
SFXC course |
Easy |
3.3 mi |
30:24 |
9:13 |
|
| 8/29/2007 |
Run |
SFXC course |
Hill |
1.5 mi |
|
|
|
| 8/29/2007 |
Run |
SFXC course |
Tempo |
3.1 mi |
27:25 |
8:51 |
|
| 8/30/2007 |
Run |
SFXC course |
Easy |
1.7 mi |
16:30 |
9:43 |
|
| 9/4/2007 |
Run |
SFXC course |
Easy |
3.1 mi |
33:00 |
10:39 |
|
| 9/5/2007 |
Run |
SFXC course |
Race |
3.1 mi |
24:23 |
7:52 |
|
| 9/6/2007 |
Run |
SFXC course |
Easy |
3.3 mi |
30:00 |
9:06 |
|
| 8/28/2007 |
Run |
Side Hill/Tennis Court Loop |
Hill |
1.0 mi |
8:21 |
8:21 |
|
| 9/6/2007 |
Run |
Side Hill/Tennis Court Loop |
Hill |
600.0 m |
|
|
|
| 6/5/2009 |
Bike |
Stationary Bike |
Tempo |
12.0 mi |
32:36 |
2:43 |
|
| 6/6/2009 |
Bike |
Stationary Bike |
Tempo |
8.0 mi |
25:00 |
3:08 |
|
| 6/8/2009 |
Bike |
Stationary Bike |
Tempo |
12.0 mi |
35:00 |
2:55 |
|
| 6/9/2009 |
Bike |
Stationary Bike |
Tempo |
12.5 mi |
33:28 |
2:41 |
|
| 6/10/2009 |
Bike |
Stationary Bike |
Tempo |
10.5 mi |
30:50 |
2:57 |
|
| 7/30/2007 |
Run |
Tech School/Manderach |
Tempo |
3.2 mi |
26:20 |
8:14 |
|
| 8/7/2007 |
Run |
Tech School/Manderach |
Tempo |
3.2 mi |
25:56 |
8:07 |
|
| 8/16/2007 |
Run |
Time Trials |
Race |
1.5 mi |
10:55 |
7:17 |
|
| 8/16/2007 |
Run |
Time Trials |
Race |
0.8 mi |
5:02 |
6:43 |
|
| 8/21/2007 |
Run |
Track |
warm-up/cooldown |
0.5 mi |
5:31 |
11:02 |
|
| 8/21/2007 |
Run |
Track |
Fartlek |
0.5 mi |
3:00 |
6:00 |
|
| 8/21/2007 |
Run |
Track |
Fartlek |
0.7 mi |
6:00 |
8:35 |
|
| 8/21/2007 |
Run |
Track |
Fartlek |
0.9 mi |
6:00 |
6:40 |
|
| 8/22/2007 |
Run |
Track |
accelerations |
1.0 mi |
|
|
|