| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 12/1/2007 |
Run |
2 x LP with FH spur |
Long |
12.1 mi |
1:30:58 |
7:32 |
 |
| 11/11/2007 |
Run |
2-1/2 x LP with spur + 15 mins |
Long |
17.5 mi |
2:19:56 |
8:00 |
|
| 9/30/2007 |
Run |
2xLP with loop + one lap without |
Long |
17.4 mi |
2:14:31 |
7:44 |
|
| 12/29/2007 |
Run |
Emmaus + Sue Run |
Long |
10.9 mi |
1:31:11 |
8:22 |
|
| 10/21/2007 |
Run |
Frosty Kerny 10k in Hamburg |
Race |
6.2 mi |
43:34 |
7:02 |
|
| 9/23/2007 |
Run |
Lehigh Parkway |
Long |
12.8 mi |
1:43:07 |
8:06 |
|
| 11/24/2007 |
Run |
Lehigh Parkway |
Long |
10.0 mi |
1:16:15 |
7:38 |
|
| 1/5/2008 |
Run |
Lehigh Parkway areas |
Long |
13.1 mi |
1:47:00 |
8:11 |
|
| 10/7/2007 |
Run |
Lehigh Parkway, one lap (no FH hill) |
Easy |
5.3 mi |
41:37 |
7:52 |
|
| 9/2/2007 |
Run |
LP with FH and Ent hill |
Easy |
6.4 mi |
48:48 |
7:38 |
|
| 11/18/2007 |
Run |
LP with FH spur |
Easy |
6.1 mi |
48:48 |
8:04 |
|
| 9/16/2007 |
Run |
LP, LP to FH, then LP to Cvd Brdg |
Long |
15.5 mi |
2:04:12 |
8:01 |
|
| 1/12/2008 |
Run |
Misc roads |
Long |
14.0 mi |
1:52:30 |
8:03 |
|
| 9/5/2007 |
Run |
Muhlenberg Track |
Interval |
5.5 mi |
|
|
|
| 9/19/2007 |
Run |
Muhlenberg Track |
Interval |
5.8 mi |
|
|
|
| 9/26/2007 |
Run |
Muhlenberg Track |
Interval |
6.3 mi |
|
|
|
| 10/10/2007 |
Run |
Muhlenberg Track |
Easy |
3.3 mi |
|
|
|
| 10/31/2007 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 11/9/2007 |
Run |
Muhlenberg Track |
Interval |
5.0 mi |
|
|
|
| 11/21/2007 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 12/5/2007 |
Run |
Muhlenberg Track |
Interval |
5.3 mi |
|
|
|
| 12/12/2007 |
Run |
Muhlenberg Track |
Interval |
6.2 mi |
45:09 |
7:15 |
|
| 10/23/2007 |
Run |
North of Tilghman with Loop |
Easy |
6.0 mi |
47:23 |
7:54 |
|
| 11/4/2007 |
Run |
Oley 10m race |
Race |
10.0 mi |
1:08:57 |
6:54 |
|
| 9/9/2007 |
Run |
Pre/post race |
Easy |
1.5 mi |
|
|
|
| 10/28/2007 |
Run |
Random Route |
Long |
16.5 mi |
2:07:01 |
7:42 |
|
| 12/15/2007 |
Run |
Sue run in Emmaus |
Long |
10.5 mi |
1:26:40 |
8:16 |
|
| 8/30/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:05:22 |
8:11 |
|
| 9/6/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:04:21 |
8:03 |
|
| 9/13/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:06:18 |
8:18 |
|
| 9/27/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
7.8 mi |
1:03:15 |
8:10 |
|
| 10/4/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:03:46 |
7:59 |
|
| 10/18/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
|
|
|
| 10/25/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:04:13 |
8:02 |
|
| 12/20/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:06:16 |
8:17 |
|
| 12/23/2007 |
Run |
Thurs. am route to 7th St. |
Tempo |
9.5 mi |
1:15:13 |
7:56 |
|
| 12/27/2007 |
Run |
Thurs. am route to 7th St. |
Easy |
8.0 mi |
1:04:12 |
8:02 |
|
| 10/9/2007 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
40:18 |
7:20 |
|
| 11/7/2007 |
Run |
Track |
Easy |
1.0 mi |
|
|
|
| 11/28/2007 |
Run |
Track |
Interval |
5.5 mi |
|
|
|
| 11/17/2007 |
Run |
Trexler Park |
Easy |
3.3 mi |
25:16 |
7:47 |
|
| 11/26/2007 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
38:57 |
7:48 |
|
| 12/18/2007 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
39:17 |
7:52 |
|
| 1/8/2008 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
38:03 |
7:37 |
|
| 9/9/2007 |
Run |
Via relay |
Race |
6.5 mi |
46:16 |
7:08 |
|