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 |
|