| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/16/2003 |
Run |
Phils Tavern 5K |
Race |
5.0 km |
20:21 |
6:34 |
 |
| 9/7/2003 |
Run |
Wiss Ave out/back Kelly Dr crew house |
Long |
18.0 mi |
2:59:00 |
9:57 |
|
| 9/12/2003 |
Run |
RTB Relay 1 |
Race |
4.4 mi |
31:20 |
7:08 |
|
| 9/12/2003 |
Run |
RTB Relay 2 |
Race |
7.4 mi |
58:50 |
7:58 |
|
| 9/13/2003 |
Run |
RTB Relay 3 |
Race |
8.6 mi |
1:05:25 |
7:37 |
|
| 9/18/2003 |
Run |
Thurs. nite other |
Tempo |
5.5 mi |
44:33 |
8:06 |
|
| 9/21/2003 |
Run |
PDR |
Race |
13.1 mi |
1:38:30 |
7:32 |
|
| 9/24/2003 |
Run |
Elliger other |
Easy |
2.0 mi |
18:48 |
9:24 |
|
| 9/28/2003 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:32 |
8:56 |
|
| 9/30/2003 |
Run |
Elliger/Upper Dublin |
Easy |
13.1 mi |
51:44 |
3:57 |
|
| 11/2/2003 |
Run |
Wiss Ave out/back Kelly Dr crew house |
Long |
18.0 mi |
2:46:19 |
9:15 |
|
| 11/6/2003 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:25 |
7:34 |
|
| 11/8/2003 |
Run |
Elliger loop |
Easy |
3.0 mi |
31:59 |
10:40 |
|
| 11/9/2003 |
Run |
Wiss ave to crew hse +1 |
Long |
20.1 mi |
3:00:45 |
9:00 |
|
| 11/15/2003 |
Run |
Mondauk out & back |
Tempo |
6.5 mi |
51:08 |
7:52 |
|
| 11/16/2003 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:03:30 |
9:05 |
|
| 11/18/2003 |
Run |
Plus |
Easy |
4.5 mi |
33:59 |
7:34 |
|
| 11/20/2003 |
Run |
Thurs. nite other |
Easy |
4.0 mi |
32:10 |
8:03 |
|
| 11/23/2003 |
Run |
Philadelphia Marathon |
Race |
26.2 mi |
3:51:11 |
8:50 |
|
| 11/27/2003 |
Run |
Dick Meighan Memorial 5K |
Race |
5.0 km |
20:50 |
6:43 |
|
| 11/30/2003 |
Run |
Valley Green loop |
Easy |
7.0 mi |
1:02:15 |
8:54 |
|
| 12/3/2003 |
Run |
Elliger loop |
Easy |
3.0 mi |
30:25 |
10:09 |
|
| 12/7/2003 |
Run |
out V.G. - back ChHill and reverse |
Long |
14.0 mi |
2:07:32 |
9:07 |
|
| 12/11/2003 |
Run |
Thurs nite short |
Tempo |
7.0 mi |
51:18 |
7:20 |
|
| 12/14/2003 |
Run |
VG loop plus |
Long |
9.6 mi |
1:32:50 |
9:41 |
|
| 12/18/2003 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:47 |
7:40 |
|
| 12/21/2003 |
Run |
Valley Green loop |
Easy |
6.5 mi |
54:11 |
8:21 |
|
| 12/25/2003 |
Run |
V.G. Inn and back |
Tempo |
5.5 mi |
45:14 |
8:14 |
|
| 12/27/2003 |
Run |
Franklin Lakes |
Easy |
5.7 mi |
47:41 |
8:22 |
|
| 12/28/2003 |
Run |
Franklin Lakes |
Long |
8.5 mi |
1:16:00 |
8:57 |
|
| 12/29/2003 |
Run |
AARC Temple 5.5 |
Easy |
5.5 mi |
51:00 |
9:17 |
|
| 1/2/2004 |
Run |
Random Route |
Hill |
5.5 mi |
44:38 |
8:07 |
|
| 1/3/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
28:35 |
9:32 |
|
| 1/4/2004 |
Run |
Valley Green x 2 |
Long |
14.0 mi |
2:04:27 |
8:54 |
|
| 1/8/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
51:32 |
7:13 |
|
| 1/10/2004 |
Run |
Forbidden Drive |
Long |
9.0 mi |
1:17:31 |
8:37 |
|
| 1/13/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
26:25 |
8:49 |
|
| 1/14/2004 |
Run |
Indoor |
Easy |
5.0 mi |
44:02 |
8:49 |
|
| 1/18/2004 |
Run |
Manayunk loop |
Long |
15.0 mi |
2:13:52 |
8:56 |
|
| 1/22/2004 |
Run |
Thurs nite long |
Easy |
7.2 mi |
58:15 |
8:09 |
|
| 1/24/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
25:35 |
8:32 |
|
| 1/25/2004 |
Run |
Valley Green/Ch Hill |
Long |
10.5 mi |
1:45:00 |
10:00 |
|
| 1/29/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:29 |
7:46 |
|
| 1/30/2004 |
Run |
Random Route |
Easy |
2.5 mi |
25:00 |
10:00 |
|
| 2/1/2004 |
Run |
Valley Green x 2 |
Long |
17.0 mi |
2:34:22 |
9:05 |
|
| 2/3/2004 |
Run |
treadmill |
Interval |
6.0 mi |
50:00 |
8:20 |
|
| 2/5/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:01 |
7:42 |
|
| 2/6/2004 |
Run |
treadmill |
Easy |
5.0 mi |
42:55 |
8:35 |
|
| 2/8/2004 |
Run |
Valley Green x 2 |
Long |
16.5 mi |
2:25:27 |
8:49 |
|
| 2/10/2004 |
Run |
treadmill |
Hill |
5.0 mi |
44:08 |
8:50 |
|
| 2/12/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:08 |
7:18 |
|
| 2/13/2004 |
Run |
treadmill |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 2/16/2004 |
Run |
elliptical |
Easy |
1.5 mi |
20:00 |
13:20 |
|
| 2/16/2004 |
Run |
treadmill + track |
Easy |
5.0 mi |
44:40 |
8:56 |
|
| 2/18/2004 |
Run |
Elliger loop |
Easy |
5.2 mi |
50:25 |
9:42 |
|
| 2/19/2004 |
Run |
Thurs nite long |
Interval |
7.2 mi |
55:56 |
7:50 |
|
| 2/22/2004 |
Run |
Valley and Manayunk |
Long |
19.1 mi |
2:45:39 |
8:41 |
|
| 2/24/2004 |
Run |
treadmill |
Interval |
6.0 mi |
45:00 |
7:30 |
|
| 2/26/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
49:53 |
6:59 |
|
| 2/28/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
26:14 |
8:45 |
|
| 2/29/2004 |
Run |
Erdenheim & VG loop |
Long |
12.5 mi |
1:53:40 |
9:06 |
|
| 3/3/2004 |
Run |
Elliger 5M loop |
Easy |
5.0 mi |
47:32 |
9:31 |
|
| 3/4/2004 |
Run |
Thurs nite long |
Interval |
7.2 mi |
53:35 |
7:30 |
|
| 3/6/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
27:31 |
9:11 |
|
| 3/7/2004 |
Run |
Manayunk loop |
Long |
21.2 mi |
3:06:30 |
8:48 |
|
| 3/10/2004 |
Run |
Mondauk Common |
Interval |
7.0 mi |
56:20 |
8:03 |
|
| 3/11/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:30 |
7:46 |
|
| 3/13/2004 |
Run |
Fighting Irish 5K |
Race |
5.0 km |
20:52 |
6:43 |
|
| 3/14/2004 |
Run |
Caesar Rodney Half-Marathon |
Race |
13.1 mi |
1:35:46 |
7:19 |
|
| 3/18/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
52:34 |
7:22 |
|
| 3/19/2004 |
Run |
Elliger loop |
Easy |
3.0 mi |
32:30 |
10:50 |
|
| 3/21/2004 |
Run |
Valley Green x 2 |
Easy |
12.5 mi |
1:58:51 |
9:31 |
|
| 3/24/2004 |
Run |
Hilton Head |
Easy |
4.2 mi |
36:46 |
8:46 |
|
| 3/26/2004 |
Run |
Hilton Head |
Easy |
5.5 mi |
56:35 |
10:18 |
|
| 4/3/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
33:30 |
10:49 |
|
| 4/4/2004 |
Run |
Forbidden Drive |
Easy |
4.5 mi |
42:18 |
9:24 |
|
| 4/5/2004 |
Run |
Random Route |
Easy |
1.0 mi |
11:05 |
11:05 |
|
| 4/6/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
56:59 |
8:46 |
|
| 4/7/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
28:40 |
9:15 |
|
| 4/9/2004 |
Run |
Mondauk out & back |
Easy |
6.5 mi |
57:00 |
8:47 |
|
| 4/10/2004 |
Run |
Forbidden Drive |
Easy |
8.5 mi |
1:10:00 |
8:15 |
|
| 4/19/2004 |
Run |
Boston Marathon |
Race |
26.2 mi |
4:15:21 |
9:45 |
|
| 4/22/2004 |
Run |
AARC Thurs nite short |
Easy |
2.0 mi |
21:00 |
10:30 |
|
| 4/25/2004 |
Run |
Forbidden Drive |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 4/29/2004 |
Run |
Thurs nite short |
Easy |
5.4 mi |
43:34 |
8:05 |
|
| 5/2/2004 |
Run |
Franklin Lakes |
Easy |
5.0 mi |
47:40 |
9:32 |
|
| 5/4/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
24:30 |
7:55 |
|
| 5/6/2004 |
Run |
Haverford College |
Race |
1.0 mi |
6:05 |
6:05 |
|
| 5/8/2004 |
Run |
Vanguard School |
Race |
10.0 km |
44:44 |
7:12 |
|
| 5/11/2004 |
Run |
Mondauk out & back |
Tempo |
7.0 mi |
56:38 |
8:06 |
|
| 5/13/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:32 |
7:47 |
|
| 5/16/2004 |
Run |
Valley Green loop |
Easy |
7.2 mi |
1:08:02 |
9:27 |
|
| 5/18/2004 |
Run |
Valley Green loop |
Tempo |
6.0 mi |
41:30 |
6:55 |
|
| 5/22/2004 |
Run |
Tyler State Park |
Race |
5.0 km |
21:21 |
6:53 |
|
| 5/25/2004 |
Run |
Forbidden Drive |
Easy |
5.7 mi |
57:51 |
10:09 |
|
| 5/26/2004 |
Run |
Upper Dublin track |
Interval |
3.0 mi |
22:08 |
7:23 |
|
| 5/27/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
55:33 |
7:47 |
|
| 5/31/2004 |
Run |
Elliger loop |
Easy |
3.1 mi |
29:51 |
9:38 |
|
| 6/2/2004 |
Run |
Upper Dublin track |
Interval |
2000.0 m |
6:37 |
5:20 |
|
| 6/3/2004 |
Run |
Thurs nite long |
Tempo |
7.2 mi |
54:19 |
7:36 |
|