Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
11/10/2019 |
Run |
Kinda easy |
Easy |
12.1 km |
54:30 |
4:31 |
|
7/13/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 2k |
Fartlek |
13.0 km |
58:36 |
4:31 |
|
9/2/2022 |
Run |
WU 3k, tempo 8k, CD 4k |
Tempo |
15.0 km |
1:07:40 |
4:31 |
|
4/4/2023 |
Run |
|
Default |
21.2 km |
1:35:33 |
4:31 |
|
7/6/2020 |
Run |
|
Default |
12.1 km |
54:33 |
4:31 |
|
9/18/2021 |
Run |
|
Default |
14.5 km |
1:05:21 |
4:31 |
|
12/3/2019 |
Run |
|
Default |
8.1 km |
36:32 |
4:31 |
|
3/26/2019 |
Run |
Quickly back to the train with full back pack on me |
Default |
8.3 km |
37:14 |
4:31 |
|
9/9/2019 |
Run |
Light fartlek 7*400/400 + 5*100/200 |
Fartlek |
13.0 km |
58:44 |
4:31 |
|
6/30/2020 |
Run |
|
Default |
10.0 km |
45:21 |
4:31 |
|
6/27/2019 |
Run |
Easy with abs every mile |
Easy |
7.1 km |
32:06 |
4:32 |
|
6/19/2023 |
Run |
|
Default |
13.1 km |
59:02 |
4:32 |
|
2/2/2019 |
Run |
WU 3k, 4*1000/1000, CD 2k |
Fartlek |
13.0 km |
58:48 |
4:32 |
|
8/30/2021 |
Run |
Recovery fartlek 10* 1’on/4’off |
Fartlek |
16.1 km |
1:12:52 |
4:32 |
|
6/15/2019 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 2.5 k |
Fartlek |
13.5 km |
1:01:10 |
4:32 |
|
4/16/2023 |
Run |
|
Default |
8.2 km |
37:20 |
4:32 |
|
5/30/2020 |
Run |
WU 3k, 4*2000/500, CD 2k |
Interval |
15.0 km |
1:08:06 |
4:32 |
|
6/17/2021 |
Run |
|
Long |
32.2 km |
2:25:57 |
4:32 |
|
1/4/2020 |
Run |
|
Long |
22.2 km |
1:40:44 |
4:33 |
|
5/25/2019 |
Run |
WU 3k, light tempo 6k, CD 2k |
Tempo |
11.0 km |
49:55 |
4:33 |
|
8/4/2020 |
Run |
|
Default |
16.2 km |
1:13:27 |
4:33 |
|
10/1/2019 |
Run |
WU 5k, light intervals 6*1000/400, CD 1.6k |
Interval |
15.0 km |
1:08:06 |
4:33 |
|
10/2/2021 |
Run |
Recovery fartlek 10* 1’on/4’off |
Fartlek |
15.2 km |
1:08:45 |
4:33 |
|
8/19/2022 |
Run |
4*1000/1000 |
Fartlek |
15.0 km |
1:08:13 |
4:33 |
|
4/24/2021 |
Run |
|
Default |
13.5 km |
1:01:20 |
4:33 |
|
7/24/2020 |
Run |
|
Default |
16.2 km |
1:13:43 |
4:33 |
|
1/18/2023 |
Run |
|
Default |
16.1 km |
1:13:17 |
4:33 |
|
8/31/2023 |
Run |
|
Default |
14.1 km |
1:04:18 |
4:33 |
|
1/1/2020 |
Run |
|
Long |
20.2 km |
1:31:53 |
4:33 |
|
5/12/2020 |
Run |
Hilly intervals 10*400 + 1 mile on heavy legs ~HMP |
Interval |
15.6 km |
1:11:01 |
4:33 |
|
7/11/2020 |
Run |
|
Default |
11.1 km |
50:17 |
4:34 |
|
1/12/2019 |
Run |
WU 3k, 5*1000/1000, CD 2k |
Fartlek |
15.0 km |
1:08:19 |
4:34 |
|
5/10/2023 |
Run |
|
Default |
10.0 km |
45:39 |
4:34 |
|
3/17/2019 |
Run |
A little more intensive than planned |
Long |
25.0 km |
1:54:04 |
4:34 |
|
7/31/2019 |
Run |
WU 3k, 8k MP, CD 3k |
Tempo |
14.0 km |
1:03:55 |
4:34 |
|
7/15/2020 |
Run |
|
Default |
8.1 km |
36:58 |
4:34 |
|
11/22/2019 |
Run |
365th day non stop |
Easy |
11.3 km |
51:39 |
4:34 |
|
1/24/2023 |
Run |
6*1000/1000 |
Fartlek |
21.1 km |
1:36:25 |
4:34 |
|
10/28/2021 |
Run |
|
Long |
26.0 km |
1:58:45 |
4:34 |
|
9/29/2019 |
Run |
Last long before Chicago |
Long |
32.3 km |
2:27:30 |
4:34 |
|
9/21/2021 |
Run |
|
Default |
4.3 km |
19:24 |
4:34 |
|
1/25/2019 |
Run |
Shake out with random intervals |
Fartlek |
11.1 km |
50:27 |
4:34 |
|
8/21/2020 |
Run |
|
Default |
12.1 km |
55:17 |
4:34 |
|
4/18/2019 |
Run |
It was easy and intense in mean time. Loved this feeling. |
Easy |
16.2 km |
1:13:47 |
4:35 |
|
1/12/2023 |
Run |
Tempo 6k MP |
Tempo |
12.5 km |
57:13 |
4:35 |
|
2/13/2019 |
Run |
WU 3.5k, 5*2000/500, CD 1.5k very shitty weather condition |
Interval |
17.5 km |
1:19:59 |
4:35 |
|
11/3/2022 |
Run |
|
Interval |
15.0 km |
1:08:47 |
4:35 |
|
11/4/2019 |
Run |
Easy 7 miles plus segments |
Easy |
11.3 km |
51:44 |
4:35 |
|
9/7/2022 |
Run |
10*500/500 |
Fartlek |
17.2 km |
1:18:35 |
4:35 |
|
9/17/2023 |
Run |
|
Default |
5.1 km |
23:18 |
4:35 |
|
3/31/2019 |
Run |
Long run with light progression |
Long |
32.2 km |
2:27:25 |
4:35 |
|
9/9/2020 |
Run |
|
Default |
10.2 km |
46:42 |
4:35 |
|
1/15/2021 |
Run |
|
Default |
16.1 km |
1:13:46 |
4:35 |
|
3/4/2020 |
Run |
10*200/200 |
Interval |
11.0 km |
50:28 |
4:35 |
|
8/24/2021 |
Run |
|
Default |
13.0 km |
59:41 |
4:35 |
|
2/5/2020 |
Run |
4*1500/500 |
Interval |
12.5 km |
57:19 |
4:35 |
|
5/12/2022 |
Run |
|
Default |
23.0 km |
1:45:34 |
4:35 |
|
2/11/2021 |
Run |
|
Default |
14.5 km |
1:06:28 |
4:36 |
|
10/9/2019 |
Run |
WU 3k, 5k~MP, CD 2k |
Tempo |
10.0 km |
45:53 |
4:36 |
|
12/25/2019 |
Run |
|
Long |
21.1 km |
1:36:47 |
4:36 |
|
9/15/2023 |
Run |
|
Default |
5.1 km |
23:25 |
4:36 |
|
11/20/2019 |
Run |
|
Fartlek |
8.1 km |
37:11 |
4:36 |
|
11/13/2019 |
Run |
|
Easy |
8.1 km |
37:17 |
4:36 |
|
12/4/2018 |
Run |
|
Default |
6.8 mi |
50:35 |
4:36 |
|
2/14/2020 |
Run |
|
Hill |
16.1 km |
1:14:00 |
4:36 |
|
9/12/2021 |
Run |
|
Default |
21.4 km |
1:38:07 |
4:36 |
|
7/24/2019 |
Run |
It was pretty intensive cross |
Easy |
18.0 km |
1:22:46 |
4:36 |
|
7/18/2019 |
Run |
Long run |
Long |
28.0 km |
2:08:46 |
4:36 |
|
8/3/2019 |
Run |
WU 3k, 4*1000/1000, CD 2k |
Fartlek |
13.0 km |
59:49 |
4:36 |
|
11/21/2019 |
Run |
5 miles under pressure |
Easy |
8.1 km |
37:15 |
4:36 |
|
1/26/2020 |
Run |
10k ~MP inside |
Long |
26.0 km |
1:59:35 |
4:36 |
|
4/1/2020 |
Run |
Cadence workout |
Easy |
10.0 km |
46:11 |
4:36 |
|
3/30/2020 |
Run |
Easy hour plus few strides |
Easy |
12.1 km |
55:43 |
4:37 |
|
7/31/2021 |
Run |
Recovery fartlek 10* 1’on/4’off |
Fartlek |
13.3 km |
1:01:16 |
4:37 |
|
10/5/2019 |
Run |
WU 4K, Hilly tempo 8k, CD 4k |
Tempo |
16.1 km |
1:14:08 |
4:37 |
|
6/6/2020 |
Run |
|
Default |
12.1 km |
55:43 |
4:37 |
|
12/14/2019 |
Run |
|
Long |
19.3 km |
1:29:01 |
4:37 |
|
3/9/2022 |
Run |
|
Default |
15.0 km |
1:09:18 |
4:37 |
|
5/20/2021 |
Run |
|
Long |
31.0 km |
2:23:01 |
4:37 |
|
4/28/2019 |
Run |
Malden to Lake Q, did 3 circles around, then back |
Long |
32.4 km |
2:29:26 |
4:37 |
|
12/4/2019 |
Run |
Errands circle |
Easy |
15.3 km |
1:10:33 |
4:37 |
|
1/16/2023 |
Run |
|
Default |
10.0 km |
46:12 |
4:37 |
|
10/28/2022 |
Run |
WU 3k, 8k tempo, CD 6k |
Tempo |
17.1 km |
1:18:47 |
4:37 |
|
4/29/2021 |
Run |
27 average intensity inside |
Long |
30.0 km |
2:18:34 |
4:37 |
|
3/23/2019 |
Run |
3 k pick up |
Default |
9.0 km |
41:36 |
4:38 |
|
12/27/2022 |
Run |
|
Default |
12.5 km |
57:40 |
4:38 |
|
11/28/2019 |
Run |
Thanksgiving 10 miles |
Easy |
16.1 km |
1:14:33 |
4:38 |
|
7/16/2019 |
Run |
10*200/200 |
Interval |
10.7 km |
49:30 |
4:38 |
|
6/13/2019 |
Run |
|
Easy |
15.2 km |
1:10:21 |
4:38 |
|
8/10/2021 |
Run |
Recovery fartlek 10* 1’on/4’off |
Fartlek |
15.1 km |
1:09:48 |
4:38 |
|
3/11/2023 |
Run |
|
Default |
4.1 km |
18:46 |
4:38 |
|
11/27/2018 |
Run |
|
Default |
6.6 mi |
49:02 |
4:38 |
|
4/23/2020 |
Run |
WU 3k, light fartlek 4*1000/1000, CD 5.6k |
Fartlek |
16.6 km |
1:16:49 |
4:38 |
|
12/2/2019 |
Run |
|
Default |
8.1 km |
37:30 |
4:38 |
|
11/16/2019 |
Run |
Jumpy slippery half |
Long |
21.1 km |
1:37:53 |
4:38 |
|
9/10/2019 |
Run |
Easy groceries run |
Easy |
13.5 km |
1:02:37 |
4:39 |
|
1/7/2021 |
Run |
|
Tempo |
16.1 km |
1:14:38 |
4:39 |
|
2/16/2020 |
Run |
|
Long |
20.0 km |
1:32:52 |
4:39 |
|
12/6/2022 |
Run |
Mona fartlek |
Fartlek |
15.1 km |
1:09:53 |
4:39 |
|
8/15/2020 |
Run |
|
Default |
3.0 km |
14:04 |
4:39 |
|