Workouts


Summary
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Date Activity Course Type Distance Duration Pace ▲  
10/11/2006 Run
Muhlenberg Track
Interval 5.3 mi    
10/25/2006 Run
Muhlenberg Track
Interval 4.8 mi    
10/27/2006 Run
TP with hill, track
Easy 5.0 mi    
11/1/2006 Run
Muhlenberg Track
Interval 5.0 mi    
1/5/2007 Run
TP with hill, track
Easy 5.0 mi    
1/16/2007 Run
Muhlenberg Track
Interval 6.8 mi    
1/19/2007 Run
TP + track
Easy 4.0 mi    
10/22/2006 Run
Frosty Kerny 10k in Hamburg
Race 6.2 mi 42:34 6:52
11/7/2006 Run
TP - CB - MC hill
Tempo 5.5 mi 38:57 7:05
10/3/2006 Run
North of Tilghman with Loop
Tempo 6.0 mi 43:12 7:12
9/12/2006 Run
North of Tilghman with Loop
Easy 6.0 mi 43:21 7:14
10/17/2006 Run
TP - CB - MC hill
Easy 5.5 mi 40:26 7:22
12/20/2006 Run
TP lap back to 19th and home on Allen
Easy 4.5 mi 33:06 7:22
11/22/2006 Run
Mom's home to end of Greenways Trail, then back
Easy 7.6 mi 55:57 7:22
10/30/2006 Run
TP - CB - MC hill
Easy 5.5 mi 40:43 7:25
11/18/2006 Run
3 laps Lehigh Parkway
Long 16.0 mi 1:58:43 7:26
9/8/2006 Run
TP - CB - MC hill
Easy 5.5 mi 40:53 7:26
1/9/2007 Run
Trexler Park - GC
Easy 5.0 mi 37:37 7:32
11/14/2006 Run
TP with Hill
Easy 4.3 mi 31:59 7:32
9/14/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:00:44 7:36
9/9/2006 Run
Home to LP, two laps, back up Ott Street
Long 16.0 mi 2:01:30 7:36
11/16/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:01:03 7:38
11/21/2006 Run
Greenville, SC
Easy 5.8 mi 44:00 7:40
12/23/2006 Run
LP, backtrack, then on Keystone, RR house, then lap
Long 12.0 mi 1:32:30 7:43
10/14/2006 Run
Home to Jasper Park, Vera Cruz
Long 11.5 mi 1:28:40 7:43
12/26/2006 Run
2x TP
Easy 4.5 mi 34:42 7:43
12/17/2006 Run
2x LP, no FH/ent hill
Long 10.6 mi 1:22:00 7:45
1/6/2007 Run
2xLP, then from LVRR house to footbridge and back
Long 13.3 mi 1:42:30 7:45
1/21/2007 Run
To LP w/FH spur, back through CB, into TP with hill, back on Liberty
Long 14.5 mi 1:52:26 7:46
9/26/2006 Run
TP with Hill
Easy 4.3 mi 33:04 7:47
11/11/2006 Run
Home, one lap in TP, back through TP to Jasper Park (Vera Cruz)
Long 16.0 mi 2:04:30 7:47
1/13/2007 Run
Home to LP, back through CB, TP, home on Liberty
Long 13.0 mi 1:41:17 7:48
12/12/2006 Run
CollHts to 2nd FM entrance, back on Allen
Easy 3.7 mi 28:30 7:49
11/26/2006 Run
Home to LP, lap, back up MC hill
Long 10.5 mi 1:22:00 7:49
12/31/2006 Run
Towpath to Sand Island and back
Easy 8.0 mi 1:02:30 7:49
11/9/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:40 7:50
12/9/2006 Run
Trexler Park
Easy 3.3 mi 25:30 7:51
12/14/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:50 7:52
1/11/2007 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:56 8:00
10/7/2006 Run
FH to WW, Lap with FH (and hill), then FH to CBridge, up hill and back to FH
Long 16.0 mi 2:08:20 8:02
10/1/2006 Run
LP to FH Road
Easy 6.1 mi 48:35 8:02
10/19/2006 Run
Thurs route, back to 29th and home
Easy 9.5 mi 1:16:30 8:04
10/5/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:05:02 8:08
9/17/2006 Run
Emmaus hills + LP
Easy 14.5 mi 2:00:17 8:18
9/28/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:07:29 8:27
12/28/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:08:30 8:34