| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/25/2008 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
 |
| 10/25/2008 |
Run |
Other |
Race |
5.0 km |
19:46 |
6:22 |
|
| 10/26/2008 |
Run |
Other |
Easy |
2.8 mi |
21:50 |
7:48 |
|
| 10/27/2008 |
Run |
Other |
Warm up |
800.0 m |
4:10 |
8:23 |
|
| 10/27/2008 |
Run |
Nearly New Shop |
Easy |
3.6 mi |
28:03 |
7:48 |
|
| 10/28/2008 |
Run |
Other |
Easy |
3.4 mi |
25:45 |
7:35 |
|
| 10/29/2008 |
Run |
Other |
Warm up |
800.0 m |
3:42 |
7:27 |
|
| 10/29/2008 |
Run |
Nearly New Shop |
Tempo |
3.6 mi |
24:05 |
6:42 |
|
| 10/30/2008 |
Run |
Smith Neck |
Easy |
4.8 mi |
38:00 |
7:55 |
|
| 10/31/2008 |
Run |
Other |
Hill |
1.5 mi |
11:00 |
7:20 |
|
| 11/1/2008 |
Run |
Other |
Easy |
2.8 mi |
20:46 |
7:25 |
|
| 11/2/2008 |
Run |
Smith Neck |
Easy |
5.7 mi |
44:09 |
7:47 |
|
| 11/3/2008 |
Run |
Smith Neck |
Easy |
5.3 mi |
43:43 |
8:12 |
|
| 11/4/2008 |
Run |
Nearly New Shop |
Tempo |
3.6 mi |
25:09 |
7:00 |
|
| 11/5/2008 |
Run |
Nearly New Shop |
Easy |
3.6 mi |
29:26 |
8:11 |
|
| 11/9/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:05:48 |
8:10 |
|
| 11/10/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:07:46 |
8:25 |
|
| 11/11/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:05:21 |
8:07 |
|
| 11/12/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:05:11 |
8:06 |
|
| 11/13/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:05:00 |
8:04 |
|
| 11/14/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:06:02 |
8:12 |
|
| 11/15/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:04:31 |
8:01 |
|
| 11/16/2008 |
Run |
Whipoorwill Full |
Easy |
8.1 mi |
1:07:21 |
8:22 |
|
| 11/17/2008 |
Run |
Cross Lane |
Easy |
5.6 mi |
41:06 |
7:19 |
|
| 11/18/2008 |
Run |
D.E.P. |
Easy |
3.5 mi |
27:00 |
7:46 |
|
| 11/19/2008 |
Run |
Other |
Interval |
3.0 km |
11:37 |
6:14 |
|
| 11/19/2008 |
Run |
Other |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 11/19/2008 |
Run |
Other |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 11/20/2008 |
Run |
Smith Neck |
Easy |
5.3 mi |
40:00 |
7:30 |
|
| 11/21/2008 |
Run |
Other |
Hill |
4.5 mi |
35:00 |
7:47 |
|
| 11/22/2008 |
Run |
Other |
Long |
5.0 mi |
39:21 |
7:57 |
|
| 12/1/2008 |
Run |
Other |
Warm up |
1.0 km |
4:40 |
7:31 |
|
| 12/1/2008 |
Run |
Other |
Interval |
2.0 mi |
12:00 |
6:00 |
|
| 12/4/2008 |
Run |
Other |
Hill |
1.0 mi |
6:00 |
6:00 |
|
| 12/4/2008 |
Run |
Nearly New Shop |
Warm up |
2.4 mi |
18:00 |
7:30 |
|
| 12/5/2008 |
Run |
Other |
Fartlek |
4.6 mi |
30:00 |
6:32 |
|
| 12/5/2008 |
Run |
Other |
Warm up |
1.0 km |
4:40 |
7:31 |
|
| 12/8/2008 |
Run |
Other |
Warm up |
1.0 km |
4:50 |
7:47 |
|
| 12/8/2008 |
Run |
Nearly New Shop |
Tempo |
3.6 mi |
24:00 |
6:40 |
|
| 12/9/2008 |
Run |
Other |
Race |
800.0 m |
2:24 |
4:50 |
|
| 12/9/2008 |
Run |
Other |
Race |
1.0 mi |
5:18 |
5:18 |
|
| 12/10/2008 |
Run |
Other |
Warm up |
1.2 mi |
9:30 |
7:55 |
|
| 12/10/2008 |
Run |
Smith Neck |
Easy |
5.3 mi |
43:12 |
8:06 |
|
| 12/11/2008 |
Run |
Other |
Warm up |
3.5 mi |
25:00 |
7:09 |
|
| 12/12/2008 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 12/12/2008 |
Run |
D.E.P. |
Easy |
3.5 mi |
25:00 |
7:12 |
|
| 12/13/2008 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 12/13/2008 |
Run |
Other |
Race |
0.5 mi |
2:26 |
4:52 |
|
| 12/13/2008 |
Run |
Other |
Race |
1600.0 m |
5:16 |
5:18 |
|
| 12/14/2008 |
Run |
Cross Lane |
Easy |
5.6 mi |
45:00 |
8:00 |
|
| 12/15/2008 |
Run |
Other |
Warm up |
1.0 km |
4:50 |
7:47 |
|
| 12/15/2008 |
Run |
Smith Neck |
Tempo |
5.3 mi |
37:17 |
6:59 |
|
| 12/16/2008 |
Run |
Smith Neck |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 12/16/2008 |
Run |
Other |
Interval |
2800.0 m |
8:06 |
4:40 |
|
| 12/18/2008 |
Run |
Other |
Hill |
3.5 mi |
25:00 |
7:09 |
|
| 12/24/2008 |
Run |
Other |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 12/26/2008 |
Run |
Other |
Easy |
2.8 mi |
21:00 |
7:30 |
|
| 12/27/2008 |
Run |
Other |
Easy |
2.8 mi |
22:00 |
7:52 |
|
| 12/29/2008 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 12/29/2008 |
Run |
D.E.P. |
Easy |
3.5 mi |
27:00 |
7:46 |
|
| 12/30/2008 |
Run |
Other |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 12/30/2008 |
Run |
Other |
Interval |
2000.0 m |
5:46 |
4:39 |
|
| 1/1/2009 |
Run |
Other |
Easy |
2.8 mi |
23:00 |
8:13 |
|
| 1/2/2009 |
Run |
Other |
Tempo |
2.4 mi |
16:00 |
6:40 |
|
| 1/2/2009 |
Run |
Other |
Warm up |
3.5 mi |
27:00 |
7:43 |
|
| 1/3/2009 |
Run |
Other |
Easy |
2.8 mi |
21:37 |
7:44 |
|
| 1/4/2009 |
Run |
Whipoorwill Full |
Long |
8.1 mi |
1:05:42 |
8:10 |
|
| 1/5/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 1/5/2009 |
Run |
Nearly New Shop |
Progression |
3.6 mi |
25:31 |
7:06 |
|
| 1/6/2009 |
Run |
D.E.P. |
Progression |
3.5 mi |
26:00 |
7:29 |
|
| 1/7/2009 |
Run |
D.E.P. |
Recovery |
3.0 mi |
26:00 |
8:40 |
|
| 1/8/2009 |
Run |
Other |
Interval |
1200.0 m |
2:36 |
3:30 |
|
| 1/8/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 1/8/2009 |
Run |
Other |
Hill |
480.0 m |
1:12 |
4:02 |
|
| 1/9/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 1/9/2009 |
Run |
Nearly New Shop |
Recovery |
3.0 mi |
26:00 |
8:40 |
|
| 1/10/2009 |
Run |
Other |
Race |
3.2 km |
11:15 |
5:40 |
|
| 1/11/2009 |
Run |
Whipoorwill Full |
Long |
8.1 mi |
1:06:39 |
8:17 |
|
| 1/12/2009 |
Run |
Other |
Warm up |
4.0 mi |
33:00 |
8:15 |
|
| 1/13/2009 |
Run |
Other |
Progression |
2.0 mi |
15:22 |
7:41 |
|
| 1/14/2009 |
Run |
Other |
Warm up |
0.5 mi |
4:00 |
8:00 |
|
| 1/14/2009 |
Run |
Smith Neck |
Recovery |
5.3 mi |
41:30 |
7:47 |
|
| 1/15/2009 |
Run |
Other |
Easy |
1.1 mi |
8:00 |
7:33 |
|
| 1/16/2009 |
Run |
Other |
Fartlek |
2.0 mi |
14:03 |
7:02 |
|
| 1/17/2009 |
Run |
Other |
Race |
3200.0 m |
11:13 |
5:39 |
|
| 1/18/2009 |
Run |
Other |
Recovery |
2.8 mi |
23:00 |
8:13 |
|
| 1/19/2009 |
Run |
Whipoorwill Full |
Long |
10.5 mi |
1:26:29 |
8:15 |
|
| 1/20/2009 |
Run |
Nearly New Shop |
Warm up |
3.6 mi |
28:00 |
7:47 |
|
| 1/20/2009 |
Run |
Other |
Hill |
1.3 mi |
9:00 |
6:56 |
|
| 1/21/2009 |
Run |
Other |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 1/21/2009 |
Run |
Other |
Interval |
1800.0 m |
4:46 |
4:16 |
|
| 1/22/2009 |
Run |
Other |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 1/22/2009 |
Run |
D.E.P. |
Easy |
3.5 mi |
27:00 |
7:46 |
|
| 1/23/2009 |
Run |
Track |
Race |
1000.0 m |
3:09 |
5:05 |
|
| 1/23/2009 |
Run |
Other |
Race |
3200.0 m |
11:30 |
5:48 |
|
| 1/24/2009 |
Run |
Other |
Progression |
3.6 mi |
26:00 |
7:14 |
|
| 1/25/2009 |
Run |
Other |
Long |
10.5 mi |
1:23:04 |
7:55 |
|
| 1/26/2009 |
Run |
Other |
Warm up |
1.0 mi |
8:00 |
8:00 |
|
| 1/26/2009 |
Run |
Track |
Race |
600.0 m |
1:43 |
4:36 |
|
| 1/27/2009 |
Run |
Nearly New Shop |
Recovery |
3.6 mi |
28:36 |
7:57 |
|
|