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
3/12/2022 Run   Default 1.6 km 5:24 3:20
9/10/2022 Run
4K time trial, could complete 5k in huge PR, but didn’t
Race 4.1 km 14:01 3:28
9/4/2022 Run   Tempo 2.0 km 6:59 3:29
2/19/2022 Run   Default 2.2 km 7:31 3:30
12/11/2022 Run
S 10
Tempo 3.1 km 10:45 3:31
9/11/2022 Run
4K trial again, and still plenty of confidence for big PR on 5k
Race 4.0 km 14:12 3:31
5/26/2023 Run   Tempo 2.0 km 7:04 3:31
6/23/2023 Run   Default 3.1 km 10:54 3:32
11/24/2022 Run
Carolina bay Turkey trot 5k
Race 5.0 km 17:48 3:33
8/28/2019 Run
Lake Q 5k
Race 5.0 km 17:51 3:33
11/13/2022 Run
5k TT heavy legs, good HR. Definitely can go faster
Race 5.0 km 17:56 3:34
5/5/2019 Run
Kick in for kids 5k
Race 5.0 km 17:51 3:34
2/5/2023 Run
Small push
Tempo 4.1 km 14:42 3:35
8/25/2021 Bike   Default 15.8 km 56:24 3:35
3/11/2023 Run   Tempo 5.1 km 18:19 3:36
10/22/2022 Run   Tempo 4.1 km 14:40 3:37
9/18/2022 Run
IGT downtown 5k, 18:02 official time
Race 5.1 km 18:20 3:37
11/12/2022 Run
10k pace
Tempo 5.1 km 18:21 3:39
11/26/2020 Run
Turkey trot
Race 5.0 km 18:20 3:40
7/2/2023 Run   Default 4.1 km 14:52 3:40
9/24/2022 Run   Tempo 5.1 km 18:29 3:40
6/30/2023 Run   Default 4.1 km 14:52 3:41
8/7/2019 Run
Lake Q 5k
Race 5.0 km 18:31 3:41
9/1/2023 Run   Default 6.1 km 22:31 3:42
7/4/2019 Run
Bill Feeney 5k race
Race 5.0 km 18:28 3:42
7/29/2023 Run   Default 4.1 km 15:12 3:42
5/19/2023 Run   Tempo 5.1 km 18:51 3:43
9/7/2021 Run
Aussie quarters plus 200 quick finish at the end
Fartlek 5.0 km 18:42 3:44
3/5/2023 Run
10k Time trial on marathon legs. Could make it much faster
Race 10.1 km 37:48 3:45
6/29/2022 Run
5k
Tempo 5.0 km 18:46 3:45
11/26/2022 Run
Half marathon pace
Tempo 10.1 km 37:48 3:45
2/19/2023 Run   Tempo 8.1 km 30:17 3:46
9/9/2023 Run   Default 6.1 km 22:58 3:46
1/28/2023 Run   Tempo 7.0 km 26:25 3:46
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
7/23/2022 Run   Tempo 5.1 km 19:24 3:47
12/10/2022 Run
Kiawah island half
Race 21.2 km 1:20:20 3:48
6/1/2021 Run
Aussie quarters plus 200 quick finish at the end
Fartlek 5.0 km 19:01 3:48
7/10/2022 Run   Tempo 8.1 km 30:41 3:49
8/12/2023 Run   Default 7.1 km 27:03 3:49
10/15/2022 Run   Tempo 8.0 km 30:34 3:49
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
6/20/2022 Run   Tempo 5.1 km 19:22 3:49
8/3/2021 Run
Aussie quarters 12*200/400
Fartlek 7.2 km 27:29 3:50
10/8/2022 Run
10k tempo
Tempo 10.1 km 38:30 3:50
12/23/2022 Run   Tempo 10.1 km 38:42 3:50
9/6/2019 Run
10k tempo
Tempo 10.0 km 38:24 3:50
7/22/2023 Run   Default 5.1 km 19:26 3:50
9/10/2023 Run   Default 8.1 km 30:56 3:51
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
8/19/2023 Run   Default 10.1 km 38:49 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
3/5/2022 Run   Default 8.1 km 31:08 3:52
6/3/2023 Run   Tempo 8.1 km 31:20 3:52
6/15/2021 Run
Aussie quarters plus
Fartlek 6.4 km 24:44 3:52
2/12/2022 Run   Tempo 10.0 km 38:44 3:52
2/27/2022 Run   Tempo 10.0 km 38:44 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
4/8/2023 Run   Default 5.1 km 19:36 3:53
5/18/2021 Run
Aussie quarters 8*200/400
Fartlek 4.8 km 18:36 3:53
11/5/2022 Run
Negative split from MP to HMP
Tempo 12.1 km 46:58 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
6/11/2023 Run   Tempo 10.1 km 39:29 3:55
3/8/2022 Run   Default 8.0 km 31:26 3:56
5/25/2021 Run
3k HMP, 2k float, Mona fartlek
Fartlek 10.2 km 40:03 3:56
2/4/2023 Run
Save the light half marathon
Race 21.3 km 1:24:06 3:57
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
2/12/2023 Run   Default 12.1 km 47:53 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
2/25/2023 Run   Tempo 10.1 km 40:11 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