Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
7/28/2020 Run   Default   0:12  
7/28/2020 Run   Default   0:10  
12/13/2020 Run   Default   0:12  
6/30/1902 Run
Kicking orange trail
Long 20.0 km    
8/24/2021 Bike   Default 15.0 km 44:22 2:58
4/21/2021 Run
1 k trial, 95% effort. 3.04. No preparation done, no training
Race 1.0 km 3:06 3:03
8/14/2021 Bike   Easy 22.5 km 1:09:01 3:05
8/18/2021 Bike   Default 15.0 km 46:23 3:06
8/15/2021 Bike   Easy 18.0 km 56:16 3:08
9/6/2021 Bike   Default 14.3 km 46:17 3:15
8/20/2021 Bike   Default 14.0 km 46:14 3:18
8/28/2019 Run
Lake Q 5k
Race 5.0 km 17:51 3:33
5/5/2019 Run
Kick in for kids 5k
Race 5.0 km 17:51 3:34
8/25/2021 Bike   Default 15.8 km 56:24 3:35
11/26/2020 Run
Turkey trot
Race 5.0 km 18:20 3:40
8/7/2019 Run
Lake Q 5k
Race 5.0 km 18:31 3:41
7/4/2019 Run
Bill Feeney 5k race
Race 5.0 km 18:28 3:42
9/7/2021 Run
Aussie quarters plus 200 quick finish at the end
Fartlek 5.0 km 18:42 3:44
9/21/2021 Run
Mona fartlek
Fartlek 5.3 km 20:02 3:46
6/22/2019 Run
Progressive tempo
Tempo 6.0 km 22:43 3:47
6/1/2021 Run
Aussie quarters plus 200 quick finish at the end
Fartlek 5.0 km 19:01 3:48
2/16/2019 Run
10 k with light progression on second half. New PR
Tempo 10.0 km 38:08 3:49
5/16/2020 Run
5 miles tempo
Tempo 8.1 km 30:56 3:49
8/3/2021 Run
Aussie quarters 12*200/400
Fartlek 7.2 km 27:29 3:50
9/6/2019 Run
10k tempo
Tempo 10.0 km 38:24 3:50
7/20/2021 Run
Tempo 3k, float 2k, Mona fartlek
Fartlek 10.3 km 39:24 3:51
1/15/2019 Run
Tempo 5 miles, pushed a bit on second half
Race 8.1 km 31:07 3:51
7/5/2021 Run
Aussie quarters plus
Fartlek 6.4 km 24:35 3:51
11/13/2020 Run   Tempo 8.1 km 31:10 3:51
6/15/2021 Run
Aussie quarters plus
Fartlek 6.4 km 24:44 3:52
5/11/2021 Run
Mona fartlek
Fartlek 5.2 km 20:04 3:52
12/2/2018 Run
Mills city leg 4
Race 9.5 mi 59:19 3:53
5/18/2021 Run
Aussie quarters 8*200/400
Fartlek 4.8 km 18:36 3:53
10/4/2021 Run
Monagetti
Fartlek 5.2 km 20:02 3:53
1/27/2019 Run
Great stew chase 15k
Race 15.2 km 59:26 3:54
4/6/2019 Run
10k tempo
Tempo 10.0 km 39:03 3:55
3/3/2019 Run
Hampton half marathon
Race 21.2 km 1:22:39 3:55
5/25/2021 Run
3k HMP, 2k float, Mona fartlek
Fartlek 10.2 km 40:03 3:56
8/16/2021 Run
Aussie quarters 12*200/400
Fartlek 7.2 km 28:26 3:57
6/22/2021 Run
Tempo 3k, float 2k, Mona fartlek
Fartlek 10.1 km 39:45 3:58
6/19/2019 Run
6*1000/400
Interval 8.4 km 33:17 3:58
8/15/2020 Run
10 k tempo
Tempo 10.0 km 39:46 3:58
5/1/2019 Run
6*1600/400
Interval 12.0 km 47:40 3:59
4/27/2021 Run   Fartlek 5.3 km 21:00 4:00
4/27/2019 Run
Fartlek 5*1000/1000
Fartlek 10.0 km 40:04 4:01
5/4/2021 Run
Aussie quarters 8*200/400
Fartlek 4.8 km 19:17 4:02
2/8/2019 Run
8*1000/400
Interval 11.2 km 45:20 4:03
10/13/2019 Run
Chicago marathon
Race 43.1 km 2:54:35 4:04
4/24/2019 Run
5*3000/600
Interval 18.0 km 1:13:19 4:05
6/5/2021 Run
UCONN health half marathon
Race 21.3 km 1:26:43 4:05
6/29/2019 Run
Pre race intervals 5*800/200
Interval 5.0 km 20:23 4:05
5/20/2020 Run
12*500/500
Fartlek 12.0 km 49:00 4:05
6/8/2021 Run
Tempo 3k, float 2k, Mona fartlek
Fartlek 9.9 km 40:29 4:06
9/27/2021 Run
4*3k/1k
Interval 21.1 km 1:26:31 4:06
6/26/2019 Run
12*400/200
Interval 7.2 km 29:31 4:06
5/19/2019 Run
Sugarloaf Marathon
Race 42.4 km 2:54:57 4:08
5/29/2021 Run
8*1k on/1k off
Fartlek 16.1 km 1:06:31 4:08
8/30/2019 Run
HM pace intervals 5*3000/600
Interval 18.0 km 1:14:21 4:08
8/10/2019 Run
6*2000/500
Interval 15.0 km 1:02:10 4:09
11/28/2021 Run
5*2000/1000
Interval 21.1 km 1:27:41 4:09
2/28/2020 Run
WU 1k, split tempo 7k, CD 1k
Tempo 9.0 km 37:30 4:10
4/2/2019 Run
6*2000/400
Interval 14.4 km 1:00:05 4:11
12/31/2020 Run   Tempo 10.3 km 43:03 4:11
10/7/2021 Run
3*2k/1k
Interval 13.1 km 55:19 4:13
9/20/2019 Run
WU 3k, tempo 12k, CD 2k
Tempo 17.0 km 1:11:54 4:14
10/11/2021 Run
Boston marathon
Race 42.5 km 2:59:41 4:14
11/18/2021 Run
WU 3k, tempo 10k, CD 3.4K
Tempo 16.4 km 1:09:25 4:15
1/8/2019 Run
WU 2.5k, light tempo MP 7.5k
Tempo 6.4 mi 43:51 4:15
9/3/2021 Run
Plus 6-5-4-3-2-1 progressive intervals in ~MP
Long 32.5 km 2:17:49 4:15
9/16/2021 Run
3*8k/1k inside
Long 32.2 km 2:17:04 4:16
3/28/2019 Run
Light tempo in Z3-4
Tempo 12.0 km 51:09 4:16
9/11/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 15.0 km 1:04:13 4:17
7/15/2020 Run   Default 13.0 km 55:47 4:18
11/3/2021 Run
3*2000/1000 float
Interval 14.0 km 1:00:14 4:18
9/14/2019 Run
3*6000/1000 inside 23:40, 23:35. 23.29
Long 30.0 km 2:09:07 4:19
6/25/2020 Run   Default 17.0 km 1:13:26 4:19
11/13/2021 Run
WU 3k, 5*1000/1000, CD 3k
Fartlek 16.1 km 1:09:29 4:19
12/8/2018 Run   Default 5.0 mi 35:03 4:20
7/25/2021 Run
4*3k/1k
Interval 25.2 km 1:49:03 4:20
10/2/2020 Run   Default 11.3 km 49:01 4:21
8/27/2020 Run
4*3000/500
Interval 19.0 km 1:22:36 4:21
5/9/2021 Run
Progressive MLR
Tempo 21.1 km 1:31:40 4:21
9/12/2020 Run
Virtual Boston
Race 42.3 km 3:03:38 4:21
1/2/2019 Run
WU 3k, tempo 6k, CD 1k
Tempo 6.3 mi 44:19 4:22
8/6/2020 Run   Default 16.5 km 1:12:01 4:22
11/1/2019 Run
WU 3k, light dark tempo 9k, CD 2.5k
Interval 14.5 km 1:03:17 4:22
7/3/2020 Run   Default 14.0 km 1:01:10 4:22
9/5/2020 Run   Tempo 11.4 km 49:46 4:22
5/11/2019 Run
WU 3k, light tempo 9k about MP, CD 2k
Tempo 14.0 km 1:01:13 4:23
7/23/2019 Run
4*2000/500
Interval 15.0 km 1:05:37 4:23
9/4/2019 Run
WU 3k, 5*1000/1000, CD 2k
Fartlek 15.0 km 1:05:38 4:23
8/8/2021 Run
3*5000 MP/1000 fast jog
Interval 25.0 km 1:49:36 4:23
7/12/2021 Run
5*2k/1k (MP/float)
Interval 24.2 km 1:46:15 4:23
10/20/2021 Run   Fartlek 14.0 km 1:01:35 4:24
7/17/2019 Run
WU 3k, MP 8k, CD 2k
Tempo 13.0 km 57:07 4:24
8/14/2019 Run
WU 3k, light tempo 10k , CD 2k
Tempo 15.0 km 1:05:59 4:24
4/11/2020 Run
WU 3k, hilly tempo 10k, CD 4.5k
Tempo 17.5 km 1:17:02 4:24
9/17/2019 Run
WU 4K, fartlek 4*1000/1000, CD 2.5k
Fartlek 14.5 km 1:03:54 4:25
6/13/2019 Run
Random intervals
Interval 9.2 km 40:43 4:25
12/10/2019 Run   Easy 8.2 km 36:03 4:26