Workouts


Summary
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Date Activity Course Type ▲ Distance Duration Pace  
4/24/2007 Run
TP with Hill
Easy 4.3 mi 32:15 7:36
5/8/2007 Run
TP - CB - MC hill
Easy 5.5 mi 41:14 7:30
5/10/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:36 7:57
5/13/2007 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 39:34 7:28
5/26/2007 Run
Derry Rail-Trail in Hershey
Easy 5.5 mi 41:47 7:36
6/2/2007 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 37:41 7:07
6/15/2007 Run
Charleston, S.C.
Easy 4.3 mi 35:09 8:17
6/18/2007 Run
Hilton Head - bike path and beach
Easy 5.5 mi 45:17 8:14
6/19/2007 Run
Hilton Head - beach and Sea Pines
Easy 6.3 mi 51:41 8:17
6/21/2007 Run
HHI - Coligny Beach to Sea Pines, into Woods, back along Forest Beach Drive
Easy 9.5 mi 1:15:20 7:56
6/22/2007 Run
HHI - South on beach, then back
Easy 5.8 mi 44:17 7:43
6/26/2007 Run
TP - CB - MC hill
Easy 5.5 mi 41:47 7:36
6/28/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:06:15 8:17
7/1/2007 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 40:51 7:43
7/3/2007 Run
TP - CB - MC hill
Easy 5.5 mi 40:43 7:25
7/5/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:04:36 8:05
7/8/2007 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 39:00 7:22
7/17/2007 Run
TP - CB - MC hill
Easy 5.5 mi 44:13 8:03
7/19/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:04:11 8:02
7/29/2007 Run
TP - CB - MC hill
Easy 5.5 mi 42:42 7:46
7/30/2007 Run
TP with hill, track
Easy 5.0 mi    
8/2/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:06:04 8:16
8/10/2007 Run
TP with hill + track
Easy 4.5 mi    
8/12/2007 Run
LP
Easy 5.3 mi 42:15 7:59
8/14/2007 Run
TP - CB - MC hill
Easy 5.5 mi 41:57 7:38
8/16/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:04:14 8:02
8/19/2007 Run
LehighPkwy with FH hill, one lap
Easy 6.3 mi 48:45 7:48
8/23/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:46 7:51
8/24/2007 Run
Bond Park, Cary NC
Easy 5.0 mi 42:10 8:26
8/29/2007 Run
Muhlenberg Track
Easy 6.0 mi    
9/4/2007 Run
TP - CB - MC hill
Easy 5.5 mi 43:18 7:53
9/8/2007 Run
TP with track
Easy 4.0 mi    
9/11/2007 Run
Cambridge Md Hyatt area
Easy 4.8 mi 40:12 8:28
9/12/2007 Run
Cambridge MD - Hyatt to Water St.
Easy 7.5 mi 59:17 7:55
9/15/2007 Run
GC, TP, track
Easy 6.0 mi    
9/20/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:04:41 8:06
5/2/2007 Run
Muhlenberg Track
Interval 4.0 mi    
5/16/2007 Run
Muhlenberg Track
Interval 6.0 mi    
5/23/2007 Run
Muhlenberg Track
Interval 4.5 mi    
6/6/2007 Run
Muhlenberg Track
Interval 4.5 mi    
7/11/2007 Run
Muhlenberg Track
Interval 4.5 mi    
7/25/2007 Run
MC track
Interval 5.5 mi    
4/28/2007 Run
2x Lehigh Parkway
Long 10.6 mi 1:18:45 7:26
5/19/2007 Run
Random Route
Long 13.6 mi 1:42:02 7:31
6/9/2007 Run
2x Lehigh Parkway
Long 10.6 mi 1:20:54 7:38
6/16/2007 Run
From B&B down Back Bay St., over Cooper River Bridge and back
Long 10.0 mi 1:17:31 7:46
7/22/2007 Run
2 x LP, then 5k route
Long 13.7 mi 1:47:17 7:50
7/28/2007 Run
Home to LP, double back a bit, then back
Long 11.0 mi 1:22:11 7:29
8/26/2007 Run
Umstead Park, Raleigh
Long 9.0 mi 1:15:00 8:20
9/1/2007 Run
2 x LP wtih FH + Cvd brg and back
Long 14.0 mi 1:45:44 7:34
6/12/2007 Run
North of Tilghman with Loop
Tempo 6.0 mi 42:49 7:09
9/18/2007 Run
TP - CB - MC hill
Tempo 5.5 mi 39:31 7:12
9/22/2007 Run
GC - Trexler + track
Tempo 6.2 mi