Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
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 |
|
5/12/2019 |
Run |
Last long before Sugarloaf |
Long |
21.1 km |
1:44:41 |
4:58 |
|
5/13/2019 |
Run |
|
Easy |
11.0 km |
57:11 |
5:12 |
|
5/14/2019 |
Run |
Pre race workout WU 3k, 4*1000/300, CD 2k |
Interval |
10.2 km |
47:32 |
4:40 |
|
5/15/2019 |
Run |
|
Easy |
12.1 km |
59:25 |
4:56 |
|
5/16/2019 |
Run |
Easy groceries run |
Easy |
9.3 km |
47:22 |
5:06 |
|
5/17/2019 |
Run |
Shake out before Sugarloaf |
Default |
11.0 km |
51:25 |
4:41 |
|
5/18/2019 |
Run |
Warm up before tomorrow |
Easy |
6.5 km |
33:48 |
5:12 |
|
5/19/2019 |
Run |
Sugarloaf Marathon |
Race |
42.4 km |
2:54:57 |
4:08 |
|
5/19/2019 |
Run |
Warm up |
Easy |
2.8 km |
17:40 |
6:14 |
|
5/20/2019 |
Run |
Very recovery and painful jog. 2000k in 2019!!! |
Easy |
8.0 km |
46:25 |
5:47 |
|
5/21/2019 |
Run |
Keep recovering |
Easy |
9.2 km |
49:26 |
5:22 |
|
5/22/2019 |
Run |
Easy run plus few strides |
Easy |
13.2 km |
1:07:32 |
5:08 |
|
5/23/2019 |
Run |
Easy groceries run |
Easy |
11.0 km |
55:55 |
5:04 |
|
5/24/2019 |
Run |
Easy 5 miles |
Easy |
8.2 km |
41:41 |
5:07 |
|
5/25/2019 |
Run |
WU 3k, light tempo 6k, CD 2k |
Tempo |
11.0 km |
49:55 |
4:33 |
|
5/26/2019 |
Run |
Easy long trail(mostly) jog |
Long |
18.0 km |
1:42:14 |
5:41 |
|
5/27/2019 |
Run |
Cruising around |
Easy |
10.2 km |
48:13 |
4:44 |
|
5/28/2019 |
Run |
|
Easy |
11.0 km |
55:55 |
5:05 |
|
5/29/2019 |
Run |
Easy hour |
Easy |
12.1 km |
58:58 |
4:53 |
|
5/30/2019 |
Run |
Developing some new trails in Fells |
Default |
18.0 km |
1:27:04 |
4:50 |
|
5/31/2019 |
Run |
Fells and roads |
Easy |
14.5 km |
1:10:06 |
4:50 |
|
6/1/2019 |
Run |
Easy plus light 4K trail tempo |
Easy |
14.0 km |
1:09:48 |
4:59 |
|
6/2/2019 |
Run |
Long with Shamrocks |
Long |
20.3 km |
1:47:12 |
5:17 |
|
6/3/2019 |
Run |
Errands jog 5 miles |
Easy |
8.2 km |
43:28 |
5:17 |
|
6/4/2019 |
Run |
Some new places |
Easy |
13.4 km |
1:04:47 |
4:52 |
|
6/5/2019 |
Run |
Easy hour |
Easy |
12.1 km |
1:00:03 |
4:58 |
|
6/6/2019 |
Run |
Warm up before retreat |
Easy |
8.1 km |
39:38 |
4:54 |
|
6/7/2019 |
Run |
Shake out |
Easy |
6.0 km |
29:42 |
4:57 |
|
6/7/2019 |
Run |
Loon peak climb |
Hill |
15.0 km |
1:42:24 |
6:50 |
|
6/8/2019 |
Run |
Bondcliff climb |
Hill |
28.0 km |
3:32:12 |
7:35 |
|
6/9/2019 |
Run |
Some easy trails |
Easy |
17.0 km |
1:29:39 |
5:17 |
|
6/10/2019 |
Run |
|
Easy |
8.3 km |
40:54 |
4:56 |
|
6/11/2019 |
Run |
Chasing the rainbow |
Easy |
11.4 km |
54:58 |
4:51 |
|
6/12/2019 |
Run |
Easy Fells orange trail |
Easy |
19.2 km |
1:43:30 |
5:24 |
|
6/13/2019 |
Run |
|
Easy |
15.2 km |
1:10:21 |
4:38 |
|
6/13/2019 |
Run |
Random intervals |
Interval |
9.2 km |
40:43 |
4:25 |
|
6/14/2019 |
Run |
Easy 40 minutes |
Easy |
8.1 km |
40:27 |
5:00 |
|
6/15/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 2.5 k |
Fartlek |
13.5 km |
1:01:10 |
4:32 |
|
6/16/2019 |
Run |
Long hilly run |
Hill |
26.2 km |
2:18:54 |
5:19 |
|
6/17/2019 |
Run |
Easy Monday |
Easy |
11.1 km |
54:27 |
4:56 |
|
6/18/2019 |
Run |
WU 3k, 10*200/200, CD 3k |
Interval |
10.0 km |
48:12 |
4:49 |
|
6/18/2019 |
Run |
Easy run home from work |
Easy |
10.1 km |
53:29 |
5:19 |
|
6/19/2019 |
Run |
Easy 4 afternoon miles |
Easy |
6.5 km |
35:05 |
5:24 |
|
6/19/2019 |
Run |
6*1000/400 |
Interval |
8.4 km |
33:17 |
3:58 |
|
6/19/2019 |
Run |
Warm up |
Easy |
3.0 km |
16:42 |
5:32 |
|
6/19/2019 |
Run |
Cool down |
Easy |
3.2 km |
16:47 |
5:14 |
|
6/20/2019 |
Run |
Easy rainy Thursday |
Easy |
13.0 km |
1:03:04 |
4:51 |
|
6/21/2019 |
Run |
Easy run plus 3 hills |
Hill |
13.0 km |
1:07:04 |
5:10 |
|
6/22/2019 |
Run |
Progressive tempo |
Tempo |
6.0 km |
22:43 |
3:47 |
|
6/22/2019 |
Run |
Warm up |
Easy |
3.4 km |
17:58 |
5:19 |
|
6/22/2019 |
Run |
Cool down |
Easy |
2.7 km |
13:17 |
4:58 |
|
6/23/2019 |
Run |
Long run in the heat |
Long |
25.0 km |
2:06:47 |
5:05 |
|
6/24/2019 |
Run |
Recovery jog |
Easy |
8.0 km |
43:01 |
5:23 |
|
6/25/2019 |
Run |
Midnight run |
Easy |
10.1 km |
47:15 |
4:41 |
|
6/25/2019 |
Run |
Strides 12*100/200 |
Interval |
10.2 km |
51:58 |
5:06 |
|
6/26/2019 |
Run |
Warm up |
Easy |
3.4 km |
18:57 |
5:36 |
|
6/26/2019 |
Run |
12*400/200 |
Interval |
7.2 km |
29:31 |
4:06 |
|
6/26/2019 |
Run |
Cool down |
Easy |
3.0 km |
15:46 |
5:14 |
|
6/27/2019 |
Run |
Easy hour |
Easy |
13.0 km |
1:04:23 |
4:57 |
|
6/27/2019 |
Run |
Easy with abs every mile |
Easy |
7.1 km |
32:06 |
4:32 |
|
6/28/2019 |
Run |
Long easy trail run |
Long |
21.1 km |
1:59:49 |
5:41 |
|
6/29/2019 |
Run |
Pre race intervals 5*800/200 |
Interval |
5.0 km |
20:23 |
4:05 |
|
6/29/2019 |
Run |
Warm up |
Easy |
3.0 km |
16:17 |
5:23 |
|
6/29/2019 |
Run |
Cool down |
Easy |
2.0 km |
10:24 |
5:11 |
|
6/30/2019 |
Run |
Kicking the orange in the Fells |
Easy |
20.0 km |
1:44:29 |
5:14 |
|
7/1/2019 |
Run |
Around spot pond |
Easy |
13.2 km |
1:05:55 |
5:00 |
|
7/2/2019 |
Run |
7*150/250 |
Interval |
9.5 km |
47:16 |
4:59 |
|
7/3/2019 |
Run |
Easy hour plus few strides |
Easy |
13.0 km |
1:02:11 |
4:47 |
|
7/3/2019 |
Run |
Warming up before tomorrow |
Easy |
6.4 km |
32:38 |
5:06 |
|
7/4/2019 |
Run |
Warm up |
Easy |
4.5 km |
25:48 |
5:47 |
|
7/4/2019 |
Run |
Cool down |
Easy |
3.0 km |
17:24 |
5:48 |
|
7/4/2019 |
Run |
Bill Feeney 5k race |
Race |
5.0 km |
18:28 |
3:42 |
|
7/5/2019 |
Run |
Easy hour |
Easy |
13.0 km |
1:02:27 |
4:48 |
|
7/6/2019 |
Run |
Some hilllzzz |
Hill |
12.5 km |
1:03:11 |
5:04 |
|
7/7/2019 |
Run |
Long hilly run |
Long |
24.2 km |
2:06:28 |
5:14 |
|
7/8/2019 |
Run |
Easy groceries run |
Easy |
12.2 km |
1:00:00 |
4:57 |
|
7/9/2019 |
Run |
Coffee jog in common park |
Easy |
1.8 km |
11:56 |
6:43 |
|
7/9/2019 |
Run |
Commute home from south Boston |
Easy |
16.1 km |
1:16:15 |
4:44 |
|
7/10/2019 |
Run |
Fells and roads |
Easy |
12.3 km |
1:00:10 |
4:53 |
|
7/11/2019 |
Run |
Some hills |
Hill |
13.0 km |
1:06:10 |
5:05 |
|
7/12/2019 |
Run |
Wet running |
Easy |
14.0 km |
1:07:20 |
4:49 |
|
7/13/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 2k |
Fartlek |
13.0 km |
58:36 |
4:31 |
|
7/14/2019 |
Run |
Long hilly run in Fells |
Default |
24.2 km |
2:10:16 |
5:23 |
|
7/15/2019 |
Run |
Easy hour |
Easy |
12.0 km |
1:00:10 |
5:01 |
|
7/16/2019 |
Run |
10*200/200 |
Interval |
10.7 km |
49:30 |
4:38 |
|
7/17/2019 |
Run |
WU 3k, MP 8k, CD 2k |
Tempo |
13.0 km |
57:07 |
4:24 |
|
7/18/2019 |
Run |
Long run |
Long |
28.0 km |
2:08:46 |
4:36 |
|
7/19/2019 |
Run |
Recovery |
Easy |
8.1 km |
41:38 |
5:09 |
|
7/20/2019 |
Run |
HHH(hot humid hills) |
Hill |
11.1 km |
55:46 |
5:02 |
|
7/21/2019 |
Run |
Easy hot hour |
Easy |
12.0 km |
1:00:52 |
5:05 |
|
7/22/2019 |
Run |
Easy hour plus strides 8*100 |
Easy |
13.2 km |
1:03:43 |
4:50 |
|
7/23/2019 |
Run |
4*2000/500 |
Interval |
15.0 km |
1:05:37 |
4:23 |
|