| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/14/2024 |
Run |
8x2:30:00 |
Interval |
9.3 mi |
1:10:02 |
7:32 |
 |
| 1/24/2024 |
Run |
5x3 minutes 1:1 recovery |
Interval |
9.7 mi |
1:09:03 |
7:08 |
|
| 1/11/2024 |
Run |
Endurance Zone |
Easy |
7.4 mi |
1:00:02 |
8:08 |
|
| 12/7/2023 |
Run |
1 min pick ups |
Fartlek |
7.4 mi |
1:00:01 |
8:08 |
|
| 12/4/2023 |
Run |
3x15:00 Steady State |
Tempo |
11.0 mi |
1:20:01 |
7:17 |
|
| 11/30/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.9 mi |
1:05:02 |
7:17 |
|
| 11/24/2023 |
Run |
60:00 recovery run |
Easy |
8.0 mi |
1:00:02 |
7:30 |
|
| 11/23/2023 |
Run |
60:00 recovery run |
Easy |
7.6 mi |
1:00:02 |
7:52 |
|
| 11/23/2023 |
Run |
Run Challenge |
Tempo |
3.0 mi |
19:44 |
6:33 |
|
| 11/20/2023 |
Run |
4:00 lunge matrix + 1x40:00 Steady State |
Tempo |
10.3 mi |
1:10:01 |
6:48 |
|
| 11/15/2023 |
Run |
1 min pick ups |
Fartlek |
8.1 mi |
1:00:01 |
7:24 |
|
| 11/8/2023 |
Run |
2x20:00 Steady State |
Tempo |
10.3 mi |
1:10:02 |
6:47 |
|
| 11/3/2023 |
Run |
3x10 minutes 2:1 work/rest |
Tempo |
10.0 mi |
1:10:01 |
6:59 |
|
| 10/27/2023 |
Run |
3x8 minutes 2:1 work/rest |
Tempo |
8.8 mi |
1:03:46 |
7:17 |
|
| 10/25/2023 |
Run |
1x20:00 Steady State |
Tempo |
8.5 mi |
1:00:02 |
7:02 |
|
| 10/13/2023 |
Run |
1 min pick ups |
Fartlek |
8.0 mi |
1:00:01 |
7:30 |
|
| 10/6/2023 |
Run |
4x3 minutes 1:1 recovery |
Interval |
8.0 mi |
1:00:02 |
7:31 |
|
| 10/4/2023 |
Run |
1 min pick ups |
Fartlek |
8.2 mi |
1:00:01 |
7:21 |
|
| 9/25/2023 |
Run |
1 min pick ups |
Fartlek |
8.2 mi |
1:00:01 |
7:22 |
|
| 9/20/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.7 mi |
1:00:01 |
6:57 |
|
| 9/14/2023 |
Run |
1 min pick ups |
Fartlek |
8.3 mi |
1:00:03 |
7:17 |
|
| 9/13/2023 |
Run |
4:00 lunge matrix + 1x40:00 Steady State |
Tempo |
9.7 mi |
1:10:02 |
7:14 |
|
| 9/7/2023 |
Run |
4:00 lunge matrix + 1x60:00 Steady State |
Tempo |
11.4 mi |
1:20:02 |
7:01 |
|
| 9/3/2023 |
Run |
Goggins 4x4x48 2023 |
Easy |
4.0 mi |
27:59 |
6:59 |
|
| 9/3/2023 |
Run |
Goggins 4x4x48 2023 |
Easy |
4.2 mi |
31:32 |
7:30 |
|
| 9/2/2023 |
Run |
Goggins 4x4x48 2023 |
Easy |
4.4 mi |
31:20 |
7:08 |
|
| 8/25/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.5 mi |
1:00:02 |
7:04 |
|
| 8/18/2023 |
Run |
4:00 lunge matrix + 1x40:00 Steady State |
Tempo |
9.8 mi |
1:10:02 |
7:09 |
|
| 8/16/2023 |
Run |
Ladder openers |
Interval |
9.3 mi |
1:10:02 |
7:33 |
|
| 8/9/2023 |
Run |
|
Hill |
9.1 mi |
1:07:03 |
7:23 |
|
| 8/4/2023 |
Run |
1 min pick ups |
Fartlek |
8.2 mi |
1:00:02 |
7:20 |
|
| 8/2/2023 |
Run |
4x3 minutes 1:1 recovery |
Interval |
8.1 mi |
1:00:02 |
7:26 |
|
| 7/26/2023 |
Run |
5x3 minutes 1:1 recovery |
Interval |
8.6 mi |
1:05:02 |
7:33 |
|
| 7/21/2023 |
Run |
1 min pick ups |
Fartlek |
8.0 mi |
1:00:01 |
7:31 |
|
| 7/17/2023 |
Run |
1 min pick ups |
Fartlek |
8.1 mi |
1:00:02 |
7:27 |
|
| 6/30/2023 |
Run |
1 min pick ups |
Fartlek |
8.3 mi |
1:00:02 |
7:16 |
|
| 6/22/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.6 mi |
1:00:02 |
6:58 |
|
| 6/14/2023 |
Run |
|
Easy |
10.2 mi |
1:15:02 |
7:22 |
|
| 6/1/2023 |
Run |
3x10 minutes 2:1 work/rest |
Tempo |
9.9 mi |
1:10:02 |
7:05 |
|
| 4/15/2023 |
Run |
Endurance Zone |
Easy |
3.3 mi |
24:47 |
7:31 |
|
| 4/8/2023 |
Run |
Endurance Zone (2/3) Long Run |
Long |
16.0 mi |
2:03:28 |
7:44 |
|
| 4/6/2023 |
Run |
1 min pick ups |
Fartlek |
8.2 mi |
1:00:02 |
7:19 |
|
| 4/4/2023 |
Run |
|
Hill |
9.3 mi |
1:07:02 |
7:13 |
|
| 3/26/2023 |
Run |
HMP - Endurance With Hills |
Hill |
12.3 mi |
1:30:01 |
7:20 |
|
| 3/25/2023 |
Run |
Endurance Zone (2/3) Long Run |
Long |
24.0 mi |
3:07:04 |
7:48 |
|
| 3/21/2023 |
Run |
4:00 lunge matrix + 1x40:00 Steady State |
Tempo |
9.5 mi |
1:10:03 |
7:22 |
|
| 3/19/2023 |
Run |
HMP - Endurance With Hills |
Hill |
12.4 mi |
1:30:04 |
7:18 |
|
| 3/18/2023 |
Run |
Endurance Zone (2/3) Long Run |
Long |
26.0 mi |
3:20:23 |
7:43 |
|
| 3/16/2023 |
Run |
|
Hill |
8.0 mi |
58:47 |
7:21 |
|
| 3/14/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.7 mi |
1:00:01 |
6:54 |
|
| 3/12/2023 |
Run |
HMP - Endurance With Hills |
Hill |
12.9 mi |
1:30:07 |
6:59 |
|
| 3/9/2023 |
Run |
1 min pick ups |
Fartlek |
8.3 mi |
1:00:01 |
7:13 |
|
| 3/5/2023 |
Run |
HMP - Endurance With Hills |
Hill |
12.7 mi |
1:30:06 |
7:06 |
|
| 3/2/2023 |
Run |
2x20:00 Steady State |
Tempo |
9.8 mi |
1:10:02 |
7:08 |
|
| 2/28/2023 |
Run |
|
Hill |
7.8 mi |
58:47 |
7:31 |
|
| 2/25/2023 |
Run |
Endurance Zone (2/3) Long Run |
Long |
20.0 mi |
2:39:20 |
7:58 |
|
| 2/23/2023 |
Run |
4:00 lunge matrix + 3x15:00 Steady State |
Tempo |
10.9 mi |
1:20:02 |
7:20 |
|
| 2/19/2023 |
Run |
HMP - Endurance With Hills |
Hill |
12.2 mi |
1:30:02 |
7:23 |
|
| 2/14/2023 |
Run |
1 min pick ups |
Fartlek |
8.0 mi |
1:00:01 |
7:32 |
|
| 2/7/2023 |
Run |
3x10 minutes 2:1 work/rest |
Tempo |
9.5 mi |
1:10:02 |
7:21 |
|
| 2/2/2023 |
Run |
4:00 lunge matrix + 1x30:00 Steady State |
Tempo |
8.3 mi |
1:00:02 |
7:17 |
|
| 1/31/2023 |
Run |
3x8 minutes 2:1 work/rest |
Tempo |
8.1 mi |
1:00:03 |
7:23 |
|
| 1/24/2023 |
Run |
6x4 minutes 1:1 recovery |
Tempo |
8.8 mi |
1:06:00 |
7:33 |
|
| 1/18/2023 |
Run |
1 min pick ups |
Fartlek |
7.6 mi |
1:00:01 |
7:53 |
|
| 1/15/2023 |
Run |
Shark Bite Half Marathon |
Race |
13.1 mi |
1:34:42 |
7:14 |
|
| 1/14/2023 |
Run |
|
Easy |
3.3 mi |
25:57 |
7:52 |
|
| 1/11/2023 |
Run |
1 min pick ups |
Fartlek |
7.8 mi |
1:00:02 |
7:41 |
|
| 1/7/2023 |
Run |
|
Long |
10.0 mi |
1:14:17 |
7:26 |
|
| 1/6/2023 |
Run |
4x3 minutes 1:1 recovery |
Interval |
7.9 mi |
1:00:00 |
7:37 |
|
| 12/29/2022 |
Run |
5x3 minutes 1:1 recovery |
Interval |
8.2 mi |
1:05:01 |
7:54 |
|
| 12/20/2022 |
Run |
1 min pick ups |
Fartlek |
8.1 mi |
1:00:01 |
7:27 |
|
| 12/14/2022 |
Run |
5x3 minutes 1:1 recovery |
Interval |
8.7 mi |
1:05:02 |
7:31 |
|
| 12/7/2022 |
Run |
6x3 minutes 1:1 recovery |
Interval |
9.2 mi |
1:10:02 |
7:38 |
|
| 12/5/2022 |
Run |
4:00 lunge matrix + 50 minutes at Z2 |
Easy |
6.6 mi |
50:01 |
7:39 |
|