Workouts


Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
12/18/2005 Run
Allen to 8th St, back on Liberty
Easy 4.0 mi 31:40 7:55
1/13/2006 Run
TP with track
Easy 4.0 mi 32:00 8:00
2/13/2006 Run
NordicTrac
Easy 4.0 mi    
2/24/2006 Run
Basement
Easy 4.0 mi 32:00 8:00
11/18/2005 Run
TP with Hill
Easy 4.3 mi 34:18 8:05
12/4/2005 Run
TP, back on Chew to 20th St and home on Allen
Easy 4.3 mi 35:34 8:23
12/7/2005 Run
West Allentown, bet. Chew/Bway
Hill 4.3 mi 35:10 8:17
12/11/2005 Run
TP with Hill
Easy 4.3 mi 31:54 7:31
12/23/2005 Run
TP with Hill
Easy 4.3 mi 31:37 7:27
12/30/2005 Run
TP with Hill
Easy 4.3 mi 32:54 7:45
1/20/2006 Run
TP with Hill
Easy 4.3 mi 33:14 7:50
1/31/2006 Run
TP with Hill
Easy 4.3 mi 33:25 7:52
2/10/2006 Run
TP with Hill
Easy 4.3 mi    
3/29/2006 Run
TP with Hill
Easy 4.3 mi 33:00 7:46
4/4/2006 Run
TP with Hill
Easy 4.3 mi 32:12 7:35
11/24/2005 Run
Hemlock Bluff park in Cary NC
Easy 4.5 mi 36:14 8:04
2/22/2006 Run
Muhlenberg Track
Interval 4.5 mi    
3/1/2006 Run
Muhlenberg Track
Interval 4.8 mi    
3/4/2006 Run
TP with hill + track
Easy 4.8 mi    
3/24/2006 Run
TP with hill + track
Easy 4.8 mi 37:30 7:54
12/2/2005 Run
TP with hill, then MC track
Easy 5.0 mi 40:51 8:11
12/26/2005 Run
Trexler Park - GC
Easy 5.0 mi 37:18 7:28
1/6/2006 Run
TP with hill, then MC
Easy 5.0 mi 40:00 8:00
11/15/2005 Run
Muhlenberg Track
Interval 5.3 mi    
1/1/2006 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 41:53 7:55
3/19/2006 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 39:15 7:25
4/7/2006 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 37:50 7:09
1/4/2006 Run
Muhlenberg Track
Interval 5.5 mi    
1/9/2006 Run
TP - CB - MC hill
Tempo 5.5 mi 39:18 7:09
1/11/2006 Run
Muhlenberg Track
Interval 5.5 mi    
1/18/2006 Run
LV Strip - Flamingo to CircusCircus, S to NYNY, back to Flam
Easy 5.5 mi 43:07 7:51
1/21/2006 Run
LP - altered
Easy 5.5 mi 42:50 7:48
1/23/2006 Run
Piedmont Park, Atlanta
Easy 5.5 mi 42:03 7:39
2/8/2006 Run
Muhlenberg Track
Easy 5.5 mi    
2/20/2006 Run
TP - CB - MC hill
Tempo 5.5 mi 38:47 7:04
2/27/2006 Run
TP - CB - MC hill
Easy 5.5 mi 43:45 7:58
3/9/2006 Run
TP - CB - MC hill
Easy 5.5 mi 44:44 8:08
3/14/2006 Run
TP with hill + TP lap.
Easy 5.5 mi 42:50 7:48
3/17/2006 Run
TP - CB - MC hill
Easy 5.5 mi 42:12 7:41
4/11/2006 Run
TP - CB - MC hill
Easy 5.5 mi 40:56 7:27
11/29/2005 Run
North of Tilghman with Loop
Tempo 6.0 mi 42:10 7:02
12/21/2005 Run
North of Tilghman with Loop
Easy 6.0 mi 45:13 7:33
12/28/2005 Run
Muhlenberg Track
Interval 6.0 mi    
1/17/2006 Run
Las Vegas - around UNLV, back on Tropicana
Easy 6.0 mi 48:00 8:00
3/7/2006 Run
North of Tilghman with Loop
Tempo 6.0 mi 41:44 6:58
3/22/2006 Run
Muhlenberg Track
Interval 6.0 mi    
11/27/2005 Run
LehighPkwy with FH hill, one lap
Easy 6.3 mi 46:51 7:30
11/20/2005 Run
IRT, from Whitehall Parkway entrance
Easy 6.5 mi 49:19 7:36
4/1/2006 Run
Ironton Rail Trail
Easy 6.5 mi 48:40 7:30
11/23/2005 Run
Bond Park in Cary NC
Easy 7.3 mi 56:08 7:45
4/6/2006 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:18 7:48
1/16/2006 Run
Las Vegas, 2x loop from Flamingo to LVCC
Easy 9.0 mi 1:05:55 7:20
2/2/2006 Run
TP to 9th st, back to Marshall and home
Easy 9.3 mi 1:12:35 7:51
1/26/2006 Run
Thurs route to 9th, back to Marshall
Easy 9.5 mi 1:15:20 7:56
1/28/2006 Run
Emmaus + Sue Run
Hill 14.0 mi 2:02:00 8:43
2/4/2006 Run
To LP, 2x, back through CB and TP, around GC and home
Long 19.0 mi 2:30:11 7:55