Workouts


Summary
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Date Activity ▲ Course Type Distance Duration Pace  
12/15/2012 Run
Lehigh Parkway areas
Long 10.0 mi 1:27:30 8:45
12/23/2012 Run
Ironton Rail Trail
Easy 7.5 mi 53:39 7:10
12/25/2012 Run
Misc roads
Easy 5.5 mi 46:37 8:29
12/26/2012 Run
North of Tilghman with Loop
Easy 6.0 mi 45:37 7:37
12/29/2012 Run
Lehigh Parkway areas
Long 12.2 mi 1:40:00 8:12
1/2/2013 Run
North of Tilghman with Loop
Easy 6.0 mi 46:50 7:49
1/3/2013 Run
Karen's Thurs Hill Run
Easy 7.4 mi 1:01:50 8:22
1/6/2013 Run
TP - CB - MC hill
Easy 5.5 mi 42:56 7:49
1/9/2013 Run
Muhlenberg Track
Interval 6.0 mi 48:19 8:04
1/12/2013 Run
Muhlenberg Track
Interval 8.5 mi 1:10:00 8:15
1/13/2013 Run
LehighPkwy with FH hill, one lap
Easy 6.2 mi 48:36 7:51
1/16/2013 Run
North of Tilghman with Loop
Easy 6.0 mi 50:35 8:26
1/19/2013 Run
Home - LP to FH - CB - Rose Garden, up Ott
Long 12.4 mi 1:38:29 7:57
1/23/2013 Run
2 x TP, Rose Garden, up hill to Berks
Fartlek 5.9 mi 43:31 7:23
1/26/2013 Run
TP - 2x rose garden - MC hill
Easy 6.6 mi 50:07 7:35
1/30/2013 Run
Muhlenberg Track
Interval 6.7 mi 53:08 7:54
2/2/2013 Run
TP - 2x rose garden - MC hill
Easy 6.6 mi 52:14 7:55
2/5/2013 Run
TP - CB - MC hill
Easy 5.5 mi 45:30 8:17
2/7/2013 Run
North of TIlghman Thurs w/ 1 lap in middle
Easy 7.6 mi 1:03:10 8:18
2/8/2013 Run
Muhlenberg Track
Interval 5.2 mi 43:24 8:18
2/13/2013 Run
Muhlenberg Track
Interval 6.4 mi 49:38 7:49
2/17/2013 Run
Savannah areas
Easy 8.3 mi 1:08:00 8:12
2/24/2013 Run
TP with hill + track
Easy 5.8 mi 45:00 7:50
2/26/2013 Run
Misc roads
Easy 6.3 mi 49:01 7:47
2/27/2013 Run
Muhlenberg Track
Interval 5.5 mi 43:03 7:52
3/2/2013 Run
Emmaus HS + LP loop
Long 12.0 mi 1:37:50 8:10
3/5/2013 Run
TP - CB - MC hill
Easy 5.5 mi 43:12 7:52
3/9/2013 Run
2x Lehigh Parkway
Long 12.1 mi 1:39:05 8:12
3/12/2013 Run
TP - CB - MC hill
Easy 5.5 mi 42:49 7:48
3/14/2013 Run
Karen's Thurs Hill Run
Easy 7.3 mi 59:12 8:07
3/17/2013 Run
Misc roads
Easy 6.4 mi 50:22 7:56
3/19/2013 Run
Cleveland Park, Greenville SC
Easy 7.7 mi 1:00:00 7:48
3/20/2013 Run
Swamp Rabbit Trail, Greenville SC
Easy 5.4 mi 41:57 7:47
3/24/2013 Run
TP - 2x rose garden - MC hill
Easy 6.6 mi 50:14 7:36
3/26/2013 Run
TP - CB - MC hill
Easy 5.5 mi 43:10 7:51
3/28/2013 Run
Karen's Thurs Hill Run
Easy 7.3 mi 1:00:40 8:19
3/30/2013 Run
Home to LP, FH, back up Ott
Easy 11.2 mi 1:30:00 8:03
4/3/2013 Run
Muhlenberg Track
Interval 6.5 mi 49:18 7:38
4/4/2013 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:49 7:59
4/10/2013 Run   Easy 1.5 mi    
4/18/2013 Run
Misc roads
Easy 5.0 mi 40:00 8:00
4/21/2013 Run
LP w/Fish Hatchery spur
Tempo 6.1 mi 44:18 7:20
4/23/2013 Run
TP - CB - MC hill
Easy 5.5 mi 42:53 7:48
4/27/2013 Run
LP w/Fish Hatchery spur
Easy 6.1 mi 50:28 8:17
4/28/2013 Run
Lehigh Parkway areas
Easy 7.8 mi 1:05:00 8:24
5/1/2013 Run
Muhlenberg Track
Interval 6.0 mi    
5/4/2013 Run
Home to fly bridge, back up Ott Street
Long 10.5 mi 1:18:01 7:26
5/9/2013 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:10 7:54
5/11/2013 Run
LP w/Fish Hatchery spur
Easy 6.1 mi 50:12 8:18
5/12/2013 Run
D&L Trail from Cementon
Tempo 10.2 mi 1:16:13 7:29
5/14/2013 Run
TP - CB - MC hill
Easy 5.5 mi 41:27 7:33
5/16/2013 Run
Karen's Thurs Hill Run
Easy 7.3 mi 1:02:28 8:34
5/18/2013 Run
Home - LP to FH - CB - Rose Garden, up Ott
Long 12.5 mi 1:42:39 8:13
5/21/2013 Run
TP - CB - MC hill
Easy 5.5 mi 42:47 7:47
5/23/2013 Run
TP - Springhouse - NoTi
Easy 7.5 mi 1:04:00 8:32
5/26/2013 Run
TP with Hill
Easy 4.3 mi 32:46 7:43
5/29/2013 Run
Muhlenberg Track
Interval 6.2 mi 47:04 7:35
6/4/2013 Run
TP - 2x rose garden - MC hill
Easy 6.6 mi 50:08 7:36
6/5/2013 Run
Home to LP - Fly Bridge, cut across CB, up hill
Tempo 10.1 mi 1:16:30 7:35
6/8/2013 Run
TP with hill + track
Easy 6.3 mi 50:00 8:00
6/14/2013 Run
TP - CB - MC hill
Easy 5.5 mi 41:59 7:38
6/16/2013 Run
TP - CB - MC hill
Easy 5.5 mi 41:04 7:28
6/18/2013 Run
TP - 2x rose garden - MC hill
Easy 6.6 mi 52:49 8:00
6/19/2013 Run
Muhlenberg Track
Interval 6.5 mi    
6/22/2013 Run
Sue Run
Long 10.0 mi 1:25:00 8:30
6/26/2013 Run
TP with hill + track
Easy 5.0 mi 40:00 8:00
6/30/2013 Run
Hilton Head
Easy 6.5 mi 52:16 8:03
7/3/2013 Run
Hilton Head
Easy 5.5 mi 45:53 8:21
7/6/2013 Run
Lehigh Parkway areas
Easy 7.5 mi 1:02:39 8:22
7/9/2013 Run
TP - CB - MC hill
Easy 5.5 mi 43:09 7:51
7/10/2013 Run
Muhlenberg Track
Interval 6.4 mi 49:36 7:49
7/11/2013 Run
North of TIlghman Thurs w/ 1 lap in middle
Easy 7.6 mi 1:02:15 8:11
7/14/2013 Run
Slate Heritage Trail and D&L
Easy 7.5 mi 1:00:10 8:02