Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
7/28/2020 Run   Default   0:12  
7/28/2020 Run   Default   0:10  
6/30/1902 Run
Kicking orange trail
Long 20.0 km    
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
8/7/2019 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
6/22/2019 Run
Progressive tempo
Tempo 6.0 km 22:43 3:47
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
9/6/2019 Run
10k tempo
Tempo 10.0 km 38:24 3:50
1/15/2019 Run
Tempo 5 miles, pushed a bit on second half
Race 8.1 km 31:07 3:51
12/2/2018 Run
Mills city leg 4
Race 9.5 mi 59:19 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
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
4/27/2019 Run
Fartlek 5*1000/1000
Fartlek 10.0 km 40:04 4:01
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
6/29/2019 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
6/26/2019 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
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
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
9/20/2019 Run
WU 3k, tempo 12k, CD 2k
Tempo 17.0 km 1:11:54 4:14
1/8/2019 Run
WU 2.5k, light tempo MP 7.5k
Tempo 6.4 mi 43:51 4:15
3/28/2019 Run
Light tempo in Z3-4
Tempo 12.0 km 51:09 4:16
7/15/2020 Run   Default 13.0 km 55:47 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
12/8/2018 Run   Default 5.0 mi 35:03 4:20
8/27/2020 Run
4*3000/500
Interval 19.0 km 1:22:36 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
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
4/7/2019 Run
Long intensive run from Wellesley to finish line. So much energy
Long 27.0 km 1:59:24 4:26
11/15/2019 Run
Moderate
Easy 10.0 km 44:25 4:26
3/13/2019 Run
Light progressive tempo up to marathon pace
Tempo 12.0 km 53:14 4:26
12/13/2019 Run
WU 3k, light tempo 5k, CD mile
Tempo 9.7 km 43:00 4:26
3/5/2020 Run
WU 3k, fartlek 5*1000/1000, CD 2k
Fartlek 15.0 km 1:06:39 4:27
6/5/2020 Run   Default 14.5 km 1:04:24 4:27
8/15/2019 Run
Zone 3
Default 16.1 km 1:11:35 4:27
9/25/2019 Run
Random fartlek 2*500+2*2000
Fartlek 14.5 km 1:04:26 4:27
3/26/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 1k
Fartlek 12.0 km 53:28 4:27
8/21/2019 Run
Easy 15 k plus couple pick ups in about marathon pace
Easy 15.1 km 1:07:20 4:28
5/9/2020 Run
WU 3k, light tempo 8k, CD 2k
Tempo 13.3 km 59:13 4:28
4/19/2020 Run
WU 3k, tempo 5k, CD 3k
Tempo 11.1 km 49:30 4:28
1/7/2020 Run
WU 3k, light fartlek 4*1000/1000, CD 2k
Fartlek 13.0 km 58:01 4:28
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
8/24/2019 Run
WU 3k, light tempo 8k, CD 3k
Tempo 14.0 km 1:02:33 4:28
3/28/2020 Run
WU 4K, tempo 10k, CD 3k
Tempo 17.0 km 1:16:02 4:29
2/13/2020 Run
5 miles MP
Tempo 13.0 km 58:15 4:29
7/31/2020 Run   Default 16.3 km 1:12:56 4:29
11/8/2019 Run   Easy 10.0 km 44:49 4:29
4/10/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 1.5k
Fartlek 12.5 km 55:55 4:29
3/8/2020 Run   Long 30.1 km 2:14:46 4:29
3/16/2019 Run
WU 2.5k, light fartlek 8*500/500, CD 1.5k
Fartlek 12.0 km 53:43 4:29
11/17/2019 Run
Light random fartlek
Fartlek 15.0 km 1:07:16 4:29
2/23/2019 Run
WU 3k, 4*1000/1000, CD 1.5k
Fartlek 12.5 km 56:03 4:29
8/17/2019 Run
WU 4K, fartlek 500/500*12, CD 2k
Fartlek 18.0 km 1:20:49 4:29
4/13/2019 Run
WU 3k, Light tempo 7k, CD 2k
Tempo 12.1 km 54:25 4:30
12/7/2019 Run   Easy 16.1 km 1:12:18 4:30
4/17/2019 Run
WU 3.5k, fartlek 10*500/500, CD 2k
Fartlek 15.5 km 1:09:40 4:30
12/16/2019 Run   Easy 11.0 km 49:33 4:30
9/1/2019 Run
7.5 easy 10 in zone 3, 1.5 easy
Long 30.0 km 2:15:09 4:31
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
7/6/2020 Run   Default 12.1 km 54:33 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
2/2/2019 Run
WU 3k, 4*1000/1000, CD 2k
Fartlek 13.0 km 58:48 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
5/30/2020 Run
WU 3k, 4*2000/500, CD 2k
Interval 15.0 km 1:08:06 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
7/24/2020 Run   Default 16.2 km 1:13:43 4:33