| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/28/2009 |
Run |
Other |
Easy |
1.1 mi |
7:43 |
7:17 |
 |
| 1/29/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 1/29/2009 |
Run |
Nearly New Shop |
Tempo |
3.6 mi |
23:29 |
6:32 |
|
| 1/30/2009 |
Run |
Nearly New Shop |
Warm up |
3.0 mi |
24:00 |
8:00 |
|
| 1/30/2009 |
Run |
Other |
Hill |
2.0 mi |
14:00 |
7:00 |
|
| 1/31/2009 |
Run |
Other |
Recovery |
2.8 mi |
24:00 |
8:35 |
|
| 2/1/2009 |
Run |
Other |
Long |
12.0 mi |
1:37:52 |
8:10 |
|
| 2/2/2009 |
Run |
Other |
Interval |
2400.0 m |
9:00 |
6:03 |
|
| 2/2/2009 |
Run |
Other |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 2/3/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
24:00 |
8:35 |
|
| 2/4/2009 |
Run |
Smith Neck |
Recovery |
5.3 mi |
48:00 |
9:00 |
|
| 2/5/2009 |
Run |
Other |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 2/6/2009 |
Run |
Other |
Warm up |
3.5 mi |
28:00 |
8:00 |
|
| 2/7/2009 |
Run |
Other |
Race |
3200.0 m |
11:34 |
5:50 |
|
| 2/8/2009 |
Run |
Whipoorwill Full |
Long |
12.0 mi |
1:40:29 |
8:23 |
|
| 2/9/2009 |
Run |
Nearly New Shop |
Easy |
4.5 mi |
36:44 |
8:10 |
|
| 2/10/2009 |
Run |
Other |
Interval |
3000.0 m |
11:04 |
5:57 |
|
| 2/10/2009 |
Run |
Other |
Warm up |
1.3 mi |
10:00 |
8:00 |
|
| 2/11/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 2/11/2009 |
Run |
D.E.P. |
Easy |
3.5 mi |
28:00 |
8:03 |
|
| 2/12/2009 |
Run |
Other |
Tempo |
3.6 mi |
23:39 |
6:31 |
|
| 2/13/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 2/13/2009 |
Run |
Nearly New Shop |
Recovery |
3.6 mi |
28:53 |
8:02 |
|
| 2/14/2009 |
Run |
Johnny Cake |
Progression |
2.8 mi |
22:00 |
7:52 |
|
| 2/15/2009 |
Run |
Town Perimeter |
Long |
15.0 mi |
1:57:16 |
7:50 |
|
| 2/16/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
24:00 |
8:35 |
|
| 2/16/2009 |
Run |
Other |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 2/17/2009 |
Run |
Other |
Warm up |
1.5 mi |
11:00 |
7:20 |
|
| 2/17/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
24:00 |
8:35 |
|
| 2/17/2009 |
Run |
Other |
Warm up |
1.0 km |
5:00 |
8:03 |
|
| 2/17/2009 |
Run |
Other |
Interval |
3200.0 m |
11:06 |
5:35 |
|
| 2/18/2009 |
Run |
Cross Lane |
Recovery |
5.6 mi |
47:40 |
8:28 |
|
| 2/19/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
24:00 |
8:35 |
|
| 2/19/2009 |
Run |
Johnny Cake |
Tempo |
2.8 mi |
17:06 |
6:07 |
|
| 2/20/2009 |
Run |
Johnny Cake |
Recovery |
3.0 mi |
25:00 |
8:20 |
|
| 2/21/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
24:00 |
8:35 |
|
| 2/21/2009 |
Run |
Other |
Recovery |
5.0 mi |
40:00 |
8:00 |
|
| 2/22/2009 |
Run |
Whipoorwill Full |
Long |
8.1 mi |
1:01:39 |
7:39 |
|
| 2/23/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 2/23/2009 |
Run |
Smith Neck |
Progression |
5.2 mi |
37:06 |
7:09 |
|
| 2/24/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 2/24/2009 |
Run |
Other |
Warm up |
2.0 mi |
16:00 |
8:00 |
|
| 2/24/2009 |
Run |
Other |
Interval |
3200.0 m |
11:12 |
5:38 |
|
| 2/25/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 2/25/2009 |
Run |
Whipoorwill Full |
Long |
8.1 mi |
1:07:00 |
8:19 |
|
| 2/26/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 2/26/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
23:00 |
8:13 |
|
| 2/27/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 2/27/2009 |
Run |
Other |
Tempo |
3.6 mi |
22:32 |
6:13 |
|
| 2/28/2009 |
Run |
Other |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
| 3/1/2009 |
Run |
Town Perimeter |
Long |
14.0 mi |
1:50:51 |
7:56 |
|
| 3/2/2009 |
Run |
Other |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 3/3/2009 |
Run |
Other |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 3/3/2009 |
Run |
Other |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
| 3/4/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 3/4/2009 |
Run |
Whipoorwill Full |
Long |
8.1 mi |
59:47 |
7:26 |
|
| 3/5/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 3/5/2009 |
Run |
Cross Lane |
Progression |
5.6 mi |
42:22 |
7:32 |
|
| 3/6/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 3/7/2009 |
Run |
Other |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
| 3/8/2009 |
Run |
Town Perimeter |
Long |
18.0 mi |
2:17:00 |
7:37 |
|
| 3/9/2009 |
Run |
Other |
Recovery |
5.0 mi |
42:00 |
8:24 |
|
| 3/10/2009 |
Run |
Whipoorwill Full |
Easy |
8.2 mi |
1:03:17 |
7:44 |
|
| 3/11/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 3/11/2009 |
Run |
Other |
Tempo |
3.6 mi |
23:25 |
6:28 |
|
| 3/12/2009 |
Run |
Cross Lane |
Progression |
6.3 mi |
45:50 |
7:16 |
|
| 3/13/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 3/13/2009 |
Run |
Cross Lane |
Recovery |
5.6 mi |
46:00 |
8:11 |
|
| 3/14/2009 |
Run |
Other |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
| 3/15/2009 |
Run |
Whipoorwill Full |
Long |
12.0 mi |
1:36:00 |
8:00 |
|
| 3/16/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 3/16/2009 |
Run |
Other |
Recovery |
4.0 mi |
31:00 |
7:45 |
|
| 3/17/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 3/17/2009 |
Run |
Whipoorwill Full |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 3/18/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 3/18/2009 |
Run |
Other |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 3/19/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
22:00 |
7:52 |
|
| 3/20/2009 |
Run |
Johnny Cake |
Recovery |
2.8 mi |
21:00 |
7:30 |
|
| 3/21/2009 |
Run |
Cross Lane |
Recovery |
5.6 mi |
44:00 |
7:49 |
|
| 3/22/2009 |
Run |
Town Perimeter |
Long |
9.0 mi |
1:09:00 |
7:40 |
|
| 3/23/2009 |
Run |
Other |
Warm up |
0.8 mi |
6:00 |
7:30 |
|
| 3/23/2009 |
Run |
Other |
Easy |
3.0 mi |
25:00 |
8:20 |
|
| 3/24/2009 |
Run |
Other |
Warm up |
0.8 mi |
6:00 |
7:30 |
|
| 3/24/2009 |
Run |
Nearly New Shop |
Tempo |
3.6 mi |
22:01 |
6:07 |
|
| 3/25/2009 |
Run |
Other |
Warm up |
1.0 km |
5:00 |
8:03 |
|
| 3/25/2009 |
Run |
Smith Neck |
Progression |
5.3 mi |
35:07 |
6:35 |
|
| 3/26/2009 |
Run |
Other |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 3/26/2009 |
Run |
Other |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 3/27/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
20:00 |
7:09 |
|
| 3/28/2009 |
Run |
Johnny Cake |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 3/29/2009 |
Run |
Town Perimeter |
Long |
20.3 mi |
2:36:34 |
7:43 |
|
| 3/30/2009 |
Run |
D.E.P. |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 3/31/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 3/31/2009 |
Run |
Other |
Interval |
2400.0 m |
7:11 |
4:50 |
|
| 4/1/2009 |
Run |
Other |
Warm up |
1.0 km |
5:00 |
8:03 |
|
| 4/1/2009 |
Run |
Other |
Progression |
4.6 mi |
33:30 |
7:17 |
|
| 4/2/2009 |
Run |
Other |
Warm up |
0.8 mi |
6:00 |
8:00 |
|
| 4/2/2009 |
Run |
Other |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 4/2/2009 |
Run |
Other |
Interval |
3200.0 m |
10:35 |
5:20 |
|
| 4/3/2009 |
Run |
D.E.P. |
Recovery |
4.0 mi |
32:00 |
8:00 |
|
|