| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/4/2009 |
Run |
Other |
Easy |
1.0 mi |
7:45 |
7:45 |
 |
| 4/5/2009 |
Run |
Town Perimeter |
Long |
17.0 mi |
2:23:42 |
8:28 |
|
| 4/6/2009 |
Run |
Other |
Easy |
1.0 mi |
7:40 |
7:40 |
|
| 4/7/2009 |
Run |
Other |
Interval |
1.3 mi |
5:46 |
4:37 |
|
| 4/7/2009 |
Run |
Other |
Warm up |
2.1 km |
10:00 |
7:40 |
|
| 4/8/2009 |
Run |
Nearly New Shop |
Progression |
4.0 mi |
29:00 |
7:15 |
|
| 4/9/2009 |
Run |
Other |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 4/10/2009 |
Run |
Whipoorwill Full |
Progression |
8.1 mi |
59:59 |
7:27 |
|
| 4/11/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 4/12/2009 |
Run |
Other |
Recovery |
3.0 mi |
22:00 |
7:20 |
|
| 4/13/2009 |
Run |
Other |
Long |
16.2 mi |
2:01:01 |
7:29 |
|
| 4/14/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 4/14/2009 |
Run |
Trails |
Easy |
6.6 mi |
51:30 |
7:49 |
|
| 4/15/2009 |
Run |
Other |
Recovery |
3.6 mi |
28:00 |
7:47 |
|
| 4/15/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 4/16/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 4/16/2009 |
Run |
Other |
Tempo |
3.6 mi |
21:55 |
6:03 |
|
| 4/17/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 4/17/2009 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:01:01 |
7:35 |
|
| 4/18/2009 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:03:00 |
7:49 |
|
| 4/19/2009 |
Run |
Town Perimeter |
Long |
14.2 mi |
1:55:02 |
8:07 |
|
| 4/20/2009 |
Run |
D.E.P. |
Recovery |
3.5 mi |
27:00 |
7:46 |
|
| 4/21/2009 |
Run |
Track |
Race |
1600.0 m |
5:07 |
5:09 |
|
| 4/22/2009 |
Run |
Track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 4/23/2009 |
Run |
Track |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 4/23/2009 |
Run |
Cross Lane |
Recovery |
5.6 mi |
43:34 |
7:45 |
|
| 4/24/2009 |
Run |
D.E.P. |
Progression |
3.5 mi |
24:00 |
6:54 |
|
| 4/25/2009 |
Run |
Whipoorwill Full |
Progression |
7.0 mi |
52:00 |
7:26 |
|
| 4/26/2009 |
Run |
Town Perimeter |
Long |
9.0 mi |
1:15:00 |
8:20 |
|
| 4/27/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 4/27/2009 |
Run |
D.E.P. |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 4/28/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 4/28/2009 |
Run |
Track |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 4/28/2009 |
Run |
Track |
Race |
1600.0 m |
5:08 |
5:10 |
|
| 4/28/2009 |
Run |
Track |
Race |
3200.0 m |
11:27 |
5:46 |
|
| 4/29/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
23:00 |
8:13 |
|
| 4/29/2009 |
Run |
Other |
Warm up |
1.0 km |
5:00 |
8:03 |
|
| 4/29/2009 |
Run |
Nearly New Shop |
Easy |
3.6 mi |
28:00 |
7:47 |
|
| 4/30/2009 |
Run |
Nearly New Shop |
Recovery |
3.6 mi |
28:14 |
7:51 |
|
| 5/1/2009 |
Run |
D.E.P. |
Easy |
2.0 mi |
15:12 |
7:36 |
|
| 5/2/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:20 |
8:20 |
|
| 5/3/2009 |
Run |
Other |
Race |
26.2 mi |
3:34:09 |
8:11 |
|
| 5/4/2009 |
Run |
Other |
Recovery |
2.5 mi |
20:00 |
8:00 |
|
| 5/5/2009 |
Run |
Other |
Recovery |
1.8 mi |
15:00 |
8:20 |
|
| 5/6/2009 |
Run |
Other |
Recovery |
1.0 mi |
8:00 |
8:00 |
|
| 5/7/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
24:00 |
8:35 |
|
| 5/8/2009 |
Run |
Other |
Recovery |
1.5 mi |
12:00 |
8:00 |
|
| 5/9/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
| 5/9/2009 |
Run |
Track |
Race |
1600.0 m |
4:55 |
4:57 |
|
| 5/9/2009 |
Run |
Track |
Race |
3200.0 m |
11:16 |
5:40 |
|
| 5/10/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:12 |
7:35 |
|
| 5/11/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 5/11/2009 |
Run |
Other |
Warm up |
1.0 km |
4:30 |
7:15 |
|
| 5/11/2009 |
Run |
Other |
Progression |
2.4 mi |
16:00 |
6:40 |
|
| 5/11/2009 |
Run |
Johnny Cake |
Hill |
0.5 mi |
2:30 |
5:00 |
|
| 5/12/2009 |
Run |
Track |
Warm up |
0.5 mi |
3:45 |
7:30 |
|
| 5/12/2009 |
Run |
Track |
Interval |
2000.0 m |
5:53 |
4:45 |
|
| 5/13/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
22:00 |
7:52 |
|
| 5/13/2009 |
Run |
Track |
Warm up |
0.5 mi |
3:40 |
7:20 |
|
| 5/13/2009 |
Run |
Track |
Interval |
3200.0 m |
10:25 |
5:15 |
|
| 5/14/2009 |
Run |
D.E.P. |
Easy |
3.5 mi |
25:00 |
7:12 |
|
| 5/15/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:30 |
7:41 |
|
| 5/15/2009 |
Run |
Track |
Warm up |
0.3 mi |
1:50 |
7:20 |
|
| 5/15/2009 |
Run |
Track |
Interval |
2700.0 m |
7:26 |
4:26 |
|
| 5/16/2009 |
Run |
Whipoorwill Full |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
| 5/17/2009 |
Run |
Other |
Recovery |
1.0 mi |
8:00 |
8:00 |
|
| 5/18/2009 |
Run |
Other |
Recovery |
4.0 mi |
30:00 |
7:30 |
|
| 5/19/2009 |
Run |
Track |
Warm up |
0.5 mi |
3:45 |
7:30 |
|
| 5/19/2009 |
Run |
Track |
Race |
800.0 m |
2:16 |
4:34 |
|
| 5/19/2009 |
Run |
Track |
Race |
800.0 m |
2:18 |
4:38 |
|
| 5/19/2009 |
Run |
Track |
Race |
3200.0 m |
11:30 |
5:48 |
|
| 5/20/2009 |
Run |
D.E.P. |
Easy |
3.5 mi |
27:00 |
7:46 |
|
| 5/21/2009 |
Run |
Track |
Warm up |
0.5 mi |
3:40 |
7:20 |
|
| 5/21/2009 |
Run |
Track |
Interval |
2900.0 m |
7:54 |
4:24 |
|
| 5/22/2009 |
Run |
Other |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 5/23/2009 |
Run |
Cross Lane |
Progression |
5.6 mi |
41:42 |
7:25 |
|
| 5/24/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 5/25/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
22:00 |
7:52 |
|
| 5/26/2009 |
Run |
Other |
Recovery |
1.0 mi |
8:00 |
8:00 |
|
| 5/27/2009 |
Run |
Track |
Race |
3200.0 m |
10:26 |
5:15 |
|
| 5/28/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
22:00 |
7:52 |
|
| 5/29/2009 |
Run |
Track |
Interval |
2000.0 m |
5:43 |
4:37 |
|
| 5/29/2009 |
Run |
Track |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 5/30/2009 |
Run |
Johnny Cake |
Hill |
2.5 mi |
19:00 |
7:36 |
|
| 5/31/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 6/1/2009 |
Run |
Other |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 6/2/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 6/2/2009 |
Run |
Track |
Race |
3200.0 m |
10:40 |
5:22 |
|
| 6/3/2009 |
Run |
Other |
Recovery |
1.0 mi |
7:40 |
7:40 |
|
| 6/4/2009 |
Run |
Track |
Interval |
2800.0 m |
8:00 |
4:36 |
|
| 6/5/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 6/6/2009 |
Run |
Cross Lane |
Easy |
5.6 mi |
42:57 |
7:38 |
|
| 6/7/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 6/8/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 6/8/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 6/9/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 6/9/2009 |
Run |
Other |
Tempo |
3.6 mi |
21:59 |
6:07 |
|
| 6/10/2009 |
Run |
Smith Neck |
Long |
5.3 mi |
41:52 |
7:51 |
|
| 6/11/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 6/11/2009 |
Run |
Nearly New Shop |
Recovery |
3.6 mi |
27:40 |
7:42 |
|
|