| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/21/2019 |
Run |
Light slippery strides *12 |
Interval |
11.2 km |
52:43 |
4:43 |
 |
| 2/22/2019 |
Run |
Easy hour |
Easy |
13.3 km |
1:04:59 |
4:54 |
|
| 2/23/2019 |
Run |
WU 3k, 4*1000/1000, CD 1.5k |
Fartlek |
12.5 km |
56:03 |
4:29 |
|
| 2/24/2019 |
Run |
Wet easy 10 miles |
Long |
16.1 km |
1:20:27 |
5:00 |
|
| 2/25/2019 |
Run |
Groceries run |
Easy |
11.0 km |
53:50 |
4:54 |
|
| 2/26/2019 |
Run |
WU 4K, intervals 10*100/200, CD 1.6k |
Interval |
8.6 km |
41:30 |
4:49 |
|
| 2/27/2019 |
Run |
WU 4K, pre race light intervals 4*800/300, CD 2k |
Interval |
10.4 km |
50:05 |
4:49 |
|
| 2/28/2019 |
Run |
Easy hour |
Easy |
11.0 km |
56:36 |
5:09 |
|
| 3/1/2019 |
Run |
Shake out before Hampton half |
Fartlek |
9.0 km |
41:52 |
4:39 |
|
| 3/2/2019 |
Run |
Warming up before tomorrow |
Easy |
7.0 km |
36:13 |
5:10 |
|
| 3/3/2019 |
Run |
Warm up |
Easy |
2.3 km |
12:47 |
5:40 |
|
| 3/3/2019 |
Run |
Hampton half marathon |
Race |
21.2 km |
1:22:39 |
3:55 |
|
| 3/3/2019 |
Run |
Cool down |
Easy |
3.5 km |
18:09 |
5:16 |
|
| 3/4/2019 |
Run |
Recovery |
Easy |
10.1 km |
54:14 |
5:24 |
|
| 3/5/2019 |
Run |
Long easy run |
Easy |
16.1 km |
1:23:57 |
5:13 |
|
| 3/6/2019 |
Run |
|
Easy |
8.2 km |
41:40 |
5:04 |
|
| 3/7/2019 |
Run |
Groceries run |
Easy |
11.0 km |
57:20 |
5:13 |
|
| 3/8/2019 |
Run |
10* Waitts mount climb |
Hill |
14.0 km |
1:14:37 |
5:20 |
|
| 3/9/2019 |
Run |
|
Easy |
12.0 km |
1:01:00 |
5:05 |
|
| 3/10/2019 |
Run |
Long and very not easy run. |
Long |
32.3 km |
2:54:15 |
5:24 |
|
| 3/11/2019 |
Run |
Very recovery jog |
Easy |
8.0 km |
44:59 |
5:38 |
|
| 3/12/2019 |
Run |
Easy hour |
Easy |
12.0 km |
1:03:01 |
5:15 |
|
| 3/13/2019 |
Run |
Light progressive tempo up to marathon pace |
Tempo |
12.0 km |
53:14 |
4:26 |
|
| 3/14/2019 |
Run |
|
Easy |
16.1 km |
1:19:53 |
4:58 |
|
| 3/15/2019 |
Run |
Quickie |
Easy |
5.0 km |
23:14 |
4:39 |
|
| 3/15/2019 |
Run |
Evening trip from Boston home |
Easy |
12.0 km |
1:02:05 |
5:10 |
|
| 3/16/2019 |
Run |
WU 2.5k, light fartlek 8*500/500, CD 1.5k |
Fartlek |
12.0 km |
53:43 |
4:29 |
|
| 3/17/2019 |
Run |
A little more intensive than planned |
Long |
25.0 km |
1:54:04 |
4:34 |
|
| 3/18/2019 |
Run |
|
Easy |
8.0 km |
41:09 |
5:09 |
|
| 3/19/2019 |
Run |
Few hills |
Hill |
10.0 km |
51:15 |
5:08 |
|
| 3/20/2019 |
Run |
Easy 15 k |
Easy |
15.0 km |
1:18:30 |
5:14 |
|
| 3/21/2019 |
Run |
|
Easy |
6.0 km |
30:38 |
5:06 |
|
| 3/22/2019 |
Run |
|
Easy |
13.0 km |
1:06:15 |
5:06 |
|
| 3/23/2019 |
Run |
3 k pick up |
Default |
9.0 km |
41:36 |
4:38 |
|
| 3/24/2019 |
Run |
Half trail(ski line), half road(around spot pond) |
Long |
24.0 km |
2:10:05 |
5:26 |
|
| 3/25/2019 |
Run |
|
Easy |
9.0 km |
46:19 |
5:09 |
|
| 3/26/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 1k |
Fartlek |
12.0 km |
53:28 |
4:27 |
|
| 3/26/2019 |
Run |
Some jog to shop |
Easy |
8.0 km |
42:47 |
5:21 |
|
| 3/26/2019 |
Run |
Quickly back to the train with full back pack on me |
Default |
8.3 km |
37:14 |
4:31 |
|
| 3/27/2019 |
Run |
Groceries run |
Easy |
10.8 km |
57:07 |
5:18 |
|
| 3/28/2019 |
Run |
Light tempo in Z3-4 |
Tempo |
12.0 km |
51:09 |
4:16 |
|
| 3/29/2019 |
Run |
WU 3.5k, 10*200/200, CD 1.6k |
Interval |
9.1 km |
42:37 |
4:41 |
|
| 3/29/2019 |
Run |
Light run from Boston home |
Easy |
12.0 km |
1:02:31 |
5:13 |
|
| 3/30/2019 |
Run |
Light 8k, planned hills, but... |
Easy |
8.0 km |
39:28 |
4:56 |
|
| 3/31/2019 |
Run |
Long run with light progression |
Long |
32.2 km |
2:27:25 |
4:35 |
|
| 4/1/2019 |
Run |
Recovery run |
Easy |
8.0 km |
42:32 |
5:19 |
|
| 4/2/2019 |
Run |
Warm up |
Easy |
3.0 km |
16:32 |
5:30 |
|
| 4/2/2019 |
Run |
6*2000/400 |
Interval |
14.4 km |
1:00:05 |
4:11 |
|
| 4/2/2019 |
Run |
Cool down |
Easy |
1.6 km |
8:31 |
5:18 |
|
| 4/3/2019 |
Run |
Easy 9 miles |
Easy |
14.5 km |
1:10:45 |
4:53 |
|
| 4/4/2019 |
Run |
Chill out |
Easy |
12.0 km |
1:05:21 |
5:27 |
|
| 4/5/2019 |
Run |
WU 3.5k, 10*150/250, CD 2.5k |
Interval |
10.0 km |
49:09 |
4:55 |
|
| 4/6/2019 |
Run |
Warm up |
Easy |
3.0 km |
16:26 |
5:29 |
|
| 4/6/2019 |
Run |
10k tempo |
Tempo |
10.0 km |
39:03 |
3:55 |
|
| 4/6/2019 |
Run |
Cool down |
Easy |
2.0 km |
10:09 |
5:03 |
|
| 4/7/2019 |
Run |
Long intensive run from Wellesley to finish line. So much energy |
Long |
27.0 km |
1:59:24 |
4:26 |
|
| 4/8/2019 |
Run |
Recovery jog |
Easy |
9.2 km |
47:37 |
5:13 |
|
| 4/9/2019 |
Run |
Easy hour |
Easy |
12.1 km |
59:17 |
4:54 |
|
| 4/10/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 1.5k |
Fartlek |
12.5 km |
55:55 |
4:29 |
|
| 4/11/2019 |
Run |
Easy 10 miles |
Easy |
16.1 km |
1:22:20 |
5:07 |
|
| 4/12/2019 |
Run |
Easy hour plus few strides |
Easy |
13.3 km |
1:05:59 |
4:59 |
|
| 4/13/2019 |
Run |
WU 3k, Light tempo 7k, CD 2k |
Tempo |
12.1 km |
54:25 |
4:30 |
|
| 4/14/2019 |
Run |
Long trail run with Shawn! |
Long |
22.8 km |
1:49:49 |
4:50 |
|
| 4/15/2019 |
Run |
Warm up before BM |
Easy |
8.1 km |
42:20 |
5:13 |
|
| 4/15/2019 |
Run |
Cheering BM runners in last 5 miles |
Easy |
8.1 km |
42:38 |
5:16 |
|
| 4/16/2019 |
Run |
Windy 10*100/200 |
Interval |
9.0 km |
45:30 |
5:04 |
|
| 4/17/2019 |
Run |
WU 3.5k, fartlek 10*500/500, CD 2k |
Fartlek |
15.5 km |
1:09:40 |
4:30 |
|
| 4/18/2019 |
Run |
It was easy and intense in mean time. Loved this feeling. |
Easy |
16.2 km |
1:13:47 |
4:35 |
|
| 4/19/2019 |
Run |
Easy groceries run |
Easy |
11.3 km |
55:48 |
4:57 |
|
| 4/20/2019 |
Run |
6*Waitts park climb |
Hill |
12.1 km |
59:21 |
4:54 |
|
| 4/21/2019 |
Run |
5 easy, 10 MP, 5.5 easy. Heavy legs from beginning. Tough |
Long |
33.0 km |
2:27:06 |
4:28 |
|
| 4/22/2019 |
Run |
Recovery 5 miles |
Easy |
8.1 km |
43:00 |
5:19 |
|
| 4/23/2019 |
Run |
Easy hour |
Easy |
12.0 km |
59:28 |
4:58 |
|
| 4/24/2019 |
Run |
Warm up |
Easy |
3.0 km |
17:24 |
5:47 |
|
| 4/24/2019 |
Run |
5*3000/600 |
Interval |
18.0 km |
1:13:19 |
4:05 |
|
| 4/24/2019 |
Run |
Cool down |
Easy |
5.5 km |
28:38 |
5:12 |
|
| 4/25/2019 |
Run |
Easy 70 minutes |
Easy |
14.0 km |
1:10:17 |
5:01 |
|
| 4/26/2019 |
Run |
Easy hour |
Easy |
12.0 km |
1:01:29 |
5:08 |
|
| 4/27/2019 |
Run |
Warm up |
Easy |
3.0 km |
17:00 |
5:40 |
|
| 4/27/2019 |
Run |
Fartlek 5*1000/1000 |
Fartlek |
10.0 km |
40:04 |
4:01 |
|
| 4/27/2019 |
Run |
Cool down |
Easy |
2.0 km |
9:59 |
4:59 |
|
| 4/28/2019 |
Run |
Malden to Lake Q, did 3 circles around, then back |
Long |
32.4 km |
2:29:26 |
4:37 |
|
| 4/29/2019 |
Run |
Easy 9 miles with groceries. |
Easy |
14.5 km |
1:15:23 |
5:12 |
|
| 4/30/2019 |
Run |
Easy hour plus few light hills |
Hill |
13.0 km |
1:01:56 |
4:46 |
|
| 5/1/2019 |
Run |
Warm up |
Easy |
3.7 km |
19:09 |
5:11 |
|
| 5/1/2019 |
Run |
6*1600/400 |
Interval |
12.0 km |
47:40 |
3:59 |
|
| 5/1/2019 |
Run |
Cool down |
Easy |
2.3 km |
12:22 |
5:20 |
|
| 5/2/2019 |
Run |
Easy hilly 15k |
Easy |
15.1 km |
1:11:46 |
4:47 |
|
| 5/3/2019 |
Run |
Very easy run |
Easy |
12.0 km |
1:01:25 |
5:07 |
|
| 5/4/2019 |
Run |
Shake out before tomorrow |
Easy |
10.0 km |
50:35 |
5:03 |
|
| 5/5/2019 |
Run |
Warm up |
Easy |
5.2 km |
28:24 |
5:28 |
|
| 5/5/2019 |
Run |
Kick in for kids 5k |
Race |
5.0 km |
17:51 |
3:34 |
|
| 5/5/2019 |
Run |
Cool down |
Easy |
2.0 km |
11:42 |
5:50 |
|
| 5/5/2019 |
Run |
Had to complete today to 30k |
Long |
18.0 km |
1:31:34 |
5:05 |
|
| 5/6/2019 |
Run |
Recovery |
Easy |
10.2 km |
56:17 |
5:32 |
|
| 5/7/2019 |
Run |
Light hills workout |
Hill |
10.0 km |
52:01 |
5:12 |
|
| 5/8/2019 |
Run |
WU 2miles, light intervals 12*400/200, CD 1.5 miles |
Interval |
13.0 km |
1:02:00 |
4:46 |
|
| 5/9/2019 |
Run |
Easy hour |
Easy |
12.0 km |
1:01:39 |
5:08 |
|
| 5/10/2019 |
Run |
Easy 10 k |
Easy |
10.1 km |
51:25 |
5:06 |
|
| 5/11/2019 |
Run |
WU 3k, light tempo 9k about MP, CD 2k |
Tempo |
14.0 km |
1:01:13 |
4:23 |
|