Workouts


Summary
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Date ▲ Activity Course Type Distance Duration Pace  
7/13/2005 Run
Muhlenberg Track
Interval 6.0 mi    
7/15/2005 Run
TP with hill, MC Track
Easy 5.0 mi 40:00 8:00
7/17/2005 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 39:40 7:30
7/19/2005 Run
Muhlenberg Track
Interval 4.0 mi 32:00 8:00
7/23/2005 Run
LehighPkwy with FH hill, one lap
Easy 6.3 mi 49:17 7:54
7/26/2005 Run
Muhlenberg Track
Interval 5.0 mi    
7/28/2005 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:08:25 8:34
7/30/2005 Run
CG-TP, top level, home
Easy 5.8 mi 43:59 7:39
8/2/2005 Run
TP - CB - MC hill
Easy 5.5 mi 43:20 7:53
8/4/2005 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:09:18 8:40
8/6/2005 Run
2x TP
Easy 4.5 mi 34:43 7:43
8/9/2005 Run
TP with Hill
Easy 4.3 mi    
8/17/2005 Run
CollHts to 16th back on Allen
Easy 2.5 mi    
8/20/2005 Run
Muhlenberg Track
Easy 2.0 mi    
8/26/2005 Run
Bond Park, Cary
Easy 5.8 mi 48:14 8:24
8/28/2005 Run
Bond Park, Cary
Easy 5.8 mi 47:50 8:20
9/1/2005 Run
Muhlenberg Track
Easy 3.5 mi 28:00 8:00
9/3/2005 Run
TP w/3 laps on track
Easy 4.0 mi 31:17 7:50
9/9/2005 Run
TP/MC Track
Easy 3.5 mi    
9/11/2005 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 38:56 7:21
10/7/2005 Run
Muhlenberg Track
Easy 3.0 mi    
10/9/2005 Run
Trexler Park
Easy 3.3 mi 26:08 8:03
10/12/2005 Run
TP, back to 20th St., home
Easy 4.0 mi 34:04 8:31
10/15/2005 Run
TP with Hill
Easy 4.3 mi 31:47 7:29
10/19/2005 Run
TP with 3 laps
Easy 4.0 mi    
10/25/2005 Run
CollHts to 16th, home on Allen
Easy 4.0 mi 32:00 8:00
10/26/2005 Run
TP with 4 laps on MC track
Easy 3.8 mi 30:00 8:00
10/29/2005 Run
2x LP, no FH/ent hill
Long 10.6 mi 1:25:30 8:04
11/8/2005 Run
TP - CB - MC hill
Easy 5.5 mi 42:37 7:45
11/10/2005 Run
TP back to 21st/Stooges and home
Easy 3.8 mi 31:16 8:21
11/12/2005 Run
Random Route
Long 16.0 mi 2:08:34 8:03
11/16/2005 Run
Seekonk MA
Easy 5.3 mi 41:10 7:51
11/19/2005 Run
2x LP, no FH/ent hill
Long 10.6 mi 1:18:28 7:25
11/22/2005 Run
TP with hill + 4x100 on track
Easy 4.8 mi    
11/25/2005 Run
Umstead Park in NC
Long 16.0 mi 2:12:00 8:15
11/28/2005 Run
TP with Hill
Easy 4.3 mi 34:12 8:03
12/1/2005 Run
Misc. roads in Northern Chicago suburbs
Easy 5.3 mi 42:00 8:00
12/3/2005 Run
TP, around LA loop, back through TP, CB, hill
Easy 12.8 mi 1:43:30 8:08
12/6/2005 Run
North of Tilghman with Loop
Easy 6.0 mi 45:52 7:39
12/8/2005 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:11:15 8:55
12/10/2005 Run
Through LP, Minesite, around LVH, home on Flexer
Long 12.5 mi 1:42:50 8:14
12/13/2005 Run
TP w Hill + 1/4 mile
Easy 4.5 mi 33:57 7:33
12/19/2005 Run
TP w/upper level, back on Bway, up MC hill
Easy 5.3 mi 41:37 7:56
12/22/2005 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:10 7:54
12/24/2005 Run
LP to bridge, back on MLK to 10th, up 15th. home
Long 11.5 mi 1:25:01 7:24
12/27/2005 Run
TP with hill, then track
Easy 4.8 mi 38:00 8:00
12/29/2005 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:09:05 8:39
12/31/2005 Run
Home to LP, lap, then back to cvd bridge, CB to end, up Ott and home
Long 16.0 mi 2:03:50 7:45
1/3/2006 Run
North of Tilghman with Loop
Easy 6.0 mi 45:36 7:36
1/5/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:18 7:55
1/7/2006 Run
To LP, two laps, back up MC hill
Long 15.8 mi 2:00:58 7:41
1/10/2006 Run
North of Tilghman with Loop
Easy 6.0 mi 47:05 7:51
1/12/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:08 7:54
1/14/2006 Run
Las Vegas Strip from Flamingo to Fremont and back
Long 11.0 mi 1:25:08 7:45
1/22/2006 Run
Towpath to 1 mile past Freemansburg
Long 17.5 mi 2:17:30 7:52
1/25/2006 Run
Muhlenberg Track
Interval 5.5 mi    
1/27/2006 Run
TP with Hill
Easy 4.3 mi 32:56 7:45
1/30/2006 Run
North of Tilghman with Loop
Easy 6.0 mi 44:27 7:25
2/1/2006 Run
Muhlenberg Track
Interval 6.0 mi    
2/6/2006 Run
NordicTrac
Easy 4.0 mi 32:00 8:00
2/7/2006 Run
TP w/upper level, back on Bway, up MC hill
Easy 5.3 mi 41:16 7:52