| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/16/2004 |
Run |
Thurs nite short |
Easy |
5.5 mi |
44:08 |
8:02 |
 |
| 9/15/2004 |
Run |
Upper Dublin track |
Interval |
6.0 km |
29:30 |
7:55 |
|
| 9/7/2004 |
Run |
Upper Dublin track |
Interval |
4.0 mi |
27:03 |
6:46 |
|
| 9/7/2004 |
Run |
Upper Dublin track |
Interval |
3.0 mi |
28:50 |
9:37 |
|
| 9/4/2004 |
Run |
Art Museum loop |
Long |
23.0 mi |
3:16:30 |
8:33 |
|
| 9/2/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
50:49 |
7:07 |
|
| 8/31/2004 |
Run |
Elliger loop |
Easy |
3.7 mi |
35:22 |
9:34 |
|
| 8/28/2004 |
Run |
SRC Shawmont plus |
Long |
18.5 mi |
2:35:40 |
8:25 |
|
| 8/26/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
51:30 |
7:13 |
|
| 8/24/2004 |
Run |
Elliger 5M loop |
Easy |
4.7 mi |
45:03 |
9:36 |
|
| 8/22/2004 |
Run |
Valley Green loop |
Easy |
7.5 mi |
1:14:30 |
9:56 |
|
| 8/21/2004 |
Run |
SRC Shawmont plus |
Long |
19.0 mi |
2:42:27 |
8:33 |
|
| 8/18/2004 |
Run |
Upper Dublin track |
Interval |
3600.0 m |
13:12 |
5:55 |
|
| 8/18/2004 |
Run |
Elliger 5M loop |
Easy |
4.6 mi |
40:11 |
8:45 |
|
| 8/15/2004 |
Run |
Valley Green loop |
Easy |
7.3 mi |
1:10:17 |
9:38 |
|
| 8/14/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
56:27 |
8:42 |
|
| 8/12/2004 |
Run |
Wintergreen |
Long |
8.5 mi |
1:21:20 |
9:35 |
|
| 8/10/2004 |
Run |
Wintergreen |
Hill |
4.3 mi |
41:42 |
9:42 |
|
| 8/9/2004 |
Run |
Wintergreen |
Easy |
2.7 mi |
25:55 |
9:36 |
|
| 8/7/2004 |
Run |
Shawmont - Manor |
Long |
16.7 mi |
2:23:32 |
8:36 |
|
| 8/5/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:44 |
7:23 |
|
| 8/4/2004 |
Run |
Upper Dublin track |
Easy |
3500.0 m |
24:03 |
11:04 |
|
| 8/4/2004 |
Run |
Upper Dublin track |
Interval |
3300.0 m |
12:40 |
6:11 |
|
| 8/2/2004 |
Run |
Monday nite long |
Tempo |
7.8 mi |
1:00:00 |
7:42 |
|
| 7/31/2004 |
Run |
Run for the Hill of It |
Race |
5.0 mi |
35:16 |
7:04 |
|
| 7/29/2004 |
Run |
Thurs nite short |
Easy |
5.5 mi |
43:46 |
7:58 |
|
| 7/28/2004 |
Run |
Upper Dublin track |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 7/28/2004 |
Run |
Upper Dublin track |
Interval |
3200.0 m |
13:09 |
6:37 |
|
| 7/25/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:00 |
8:52 |
|
| 7/24/2004 |
Run |
Manayunk loop |
Long |
14.0 mi |
1:58:08 |
8:27 |
|
| 7/22/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
56:49 |
7:54 |
|
| 7/21/2004 |
Run |
Phil's Tavern 5K |
Race |
5.0 km |
21:12 |
6:50 |
|
| 7/18/2004 |
Run |
Valley Green loop |
Easy |
6.4 mi |
55:50 |
8:44 |
|
| 7/17/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
24:58 |
8:20 |
|
| 7/15/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:10 |
7:35 |
|
| 7/13/2004 |
Run |
GA track |
Race |
3000.0 m |
12:10 |
6:32 |
|
| 7/13/2004 |
Run |
GA track |
Race |
1.0 mi |
6:04 |
6:04 |
|
| 7/10/2004 |
Run |
Mondauk out & back |
Easy |
6.7 mi |
59:25 |
8:53 |
|
| 7/8/2004 |
Run |
Thurs nite short |
Tempo |
4.0 mi |
30:00 |
7:30 |
|
| 7/8/2004 |
Run |
Thurs nite short |
Easy |
3.1 mi |
37:12 |
12:00 |
|
| 7/7/2004 |
Run |
Upper Dublin track |
Interval |
1.5 mi |
8:40 |
5:47 |
|
| 7/4/2004 |
Run |
Spring Lake |
Long |
10.0 mi |
1:33:30 |
9:21 |
|
| 7/1/2004 |
Run |
Thurs nite long |
Easy |
7.2 mi |
58:00 |
8:07 |
|
| 6/25/2004 |
Run |
ACHE Mile |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 6/23/2004 |
Run |
Elliger loop |
Tempo |
3.0 mi |
24:00 |
8:00 |
|
| 6/13/2004 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:00 |
8:52 |
|
| 6/10/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:30 |
7:46 |
|
| 6/8/2004 |
Run |
GA track |
Race |
800.0 m |
2:42 |
5:26 |
|
| 6/8/2004 |
Run |
GA track |
Race |
1.0 mi |
5:52 |
5:52 |
|
| 6/3/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:19 |
7:36 |
|
| 6/2/2004 |
Run |
Upper Dublin track |
Interval |
2000.0 m |
6:37 |
5:20 |
|
| 5/31/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
29:51 |
9:38 |
|
| 5/27/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:33 |
7:47 |
|
| 5/26/2004 |
Run |
Upper Dublin track |
Interval |
3.0 mi |
22:08 |
7:23 |
|
| 5/25/2004 |
Run |
Forbidden Drive |
Easy |
5.7 mi |
57:51 |
10:09 |
|
| 5/22/2004 |
Run |
Tyler State Park |
Race |
5.0 km |
21:21 |
6:53 |
|
| 5/18/2004 |
Run |
Valley Green loop |
Tempo |
6.0 mi |
41:30 |
6:55 |
|
| 5/16/2004 |
Run |
Valley Green loop |
Easy |
7.2 mi |
1:08:02 |
9:27 |
|
| 5/13/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:32 |
7:47 |
|
| 5/11/2004 |
Run |
Mondauk out & back |
Tempo |
7.0 mi |
56:38 |
8:06 |
|
| 5/8/2004 |
Run |
Vanguard School |
Race |
10.0 km |
44:44 |
7:12 |
|
| 5/6/2004 |
Run |
Haverford College |
Race |
1.0 mi |
6:05 |
6:05 |
|
| 5/4/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
24:30 |
7:55 |
|
| 4/29/2004 |
Run |
Thurs nite short |
Easy |
5.4 mi |
43:34 |
8:05 |
|
| 4/25/2004 |
Run |
Forbidden Drive |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 4/22/2004 |
Run |
AARC Thurs nite short |
Easy |
2.0 mi |
21:00 |
10:30 |
|
| 4/19/2004 |
Run |
Boston Marathon |
Race |
26.2 mi |
4:15:21 |
9:45 |
|
| 4/10/2004 |
Run |
Forbidden Drive |
Easy |
8.5 mi |
1:10:00 |
8:15 |
|
| 4/9/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
57:00 |
8:47 |
|
| 4/7/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
28:40 |
9:15 |
|
| 4/6/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
56:59 |
8:46 |
|
| 4/5/2004 |
Run |
Random Route |
Easy |
1.0 mi |
11:05 |
11:05 |
|
| 4/4/2004 |
Run |
Forbidden Drive |
Easy |
4.5 mi |
42:18 |
9:24 |
|
| 4/3/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
33:30 |
10:49 |
|
| 3/26/2004 |
Run |
Hilton Head |
Easy |
5.5 mi |
56:35 |
10:18 |
|
| 3/24/2004 |
Run |
Hilton Head |
Easy |
4.2 mi |
36:46 |
8:46 |
|
| 3/21/2004 |
Run |
Valley Green x 2 |
Easy |
12.5 mi |
1:58:51 |
9:31 |
|
| 3/19/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
32:30 |
10:50 |
|
| 3/18/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:34 |
7:22 |
|
| 3/14/2004 |
Run |
Caesar Rodney Half-Marathon |
Race |
13.1 mi |
1:35:46 |
7:19 |
|
| 3/13/2004 |
Run |
Fighting Irish 5K |
Race |
5.0 km |
20:52 |
6:43 |
|
| 3/11/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:30 |
7:46 |
|
| 3/10/2004 |
Run |
Mondauk Common |
Interval |
7.0 mi |
56:20 |
8:03 |
|
| 3/7/2004 |
Run |
Manayunk loop |
Long |
21.2 mi |
3:06:30 |
8:48 |
|
| 3/4/2004 |
Run |
Thurs nite long |
Interval |
7.2 mi |
53:35 |
7:30 |
|
| 3/3/2004 |
Run |
Elliger 5M loop |
Easy |
5.0 mi |
47:32 |
9:31 |
|
| 2/29/2004 |
Run |
Erdenheim & VG loop |
Long |
12.5 mi |
1:53:40 |
9:06 |
|
| 2/28/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
26:14 |
8:45 |
|
| 2/26/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
49:53 |
6:59 |
|
| 2/24/2004 |
Run |
treadmill |
Interval |
6.0 mi |
45:00 |
7:30 |
|
| 2/22/2004 |
Run |
Valley and Manayunk |
Long |
19.1 mi |
2:45:39 |
8:41 |
|