Workouts


Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
8/29/2004 Run
2x LP, no FH/ent hill
Long 10.6 mi 1:17:00 7:16
8/16/2004 Run
Blockbuster - around GC, Midway Manor, Bway up hill
Easy 6.8 mi 53:03 7:52
9/22/2004 Run
Coll. Hts to CC, back on Chew, then on track
Easy 3.0 mi 24:00 8:00
10/31/2004 Run
Evansburg Challenge trail race
10m race 10.0 mi 1:32:20 9:14
8/21/2004 Run
Fountain Hill Mayors Cup
Race 3.1 mi 20:11 6:31
9/11/2004 Run
Home to LP - Fly Bridge, cut across CB, up hill
Long 10.5 mi 1:14:32 7:06
9/4/2004 Run
Home to LP, 2x (fly brdg), home across CB and up hill
Long 16.0 mi 1:55:16 7:13
8/14/2004 Run
Home to LP, lap, back to cvd bridge, home across CB and up hill
Long 14.0 mi 1:48:57 7:47
10/24/2004 Run
Jimbo's 6.85 mile route, 2x
Long 13.7 mi 1:55:40 8:27
10/3/2004 Run
Lehigh Parkway, one lap (no FH hill)
Tempo 5.3 mi 36:13 6:50
8/2/2004 Run
Muhlenberg Track
Interval 6.0 mi    
8/18/2004 Run
Muhlenberg Track
Interval 6.0 mi    
8/25/2004 Run
Muhlenberg Track
Interval 6.8 mi    
9/1/2004 Run
Muhlenberg Track
Interval 6.0 mi    
9/7/2004 Run
Muhlenberg Track
Easy 3.0 mi    
9/16/2004 Run
Muhlenberg Track
Easy 3.5 mi    
9/29/2004 Run
Muhlenberg Track
Easy 2.5 mi    
10/11/2004 Run
Muhlenberg Track
Easy 3.0 mi    
10/20/2004 Run
Muhlenberg Track
Interval 5.5 mi    
10/27/2004 Run
Muhlenberg Track
Easy 4.5 mi    
9/19/2004 Run
Philly Distance Run
Race 13.1 mi 1:34:03 7:11
8/12/2004 Run
Thurs Route, picked up at 28th St.
Easy 6.5 mi 54:30 8:24
8/5/2004 Run
Thurs. am route to 7th St.
Easy 8.5 mi 1:08:18 8:03
8/10/2004 Run
TP - CB - MC hill
Easy 5.5 mi 42:49 7:48
8/24/2004 Run
TP - CB - MC hill
Easy 5.5 mi 43:40 7:57
9/24/2004 Run
TP - CB - MC hill
Easy 5.5 mi 41:25 7:32
10/5/2004 Run
TP - CB - MC hill
Tempo 5.5 mi 38:47 7:04
10/1/2004 Run
TP + 800m on track
Easy 4.0 mi 31:24 7:51
10/21/2004 Run
TP to 7th, back on Turner
Easy 8.3 mi 1:09:11 8:24
9/15/2004 Run
Trexler Park
Easy 3.3 mi 24:03 7:24
10/30/2004 Run
Trexler Park
Easy 3.3 mi 24:26 7:32
9/25/2004 Run
Trexler Park - GC
Easy 5.0 mi 38:49 7:46
8/7/2004 Run
Umstead State Park, Raleigh
Long 15.0 mi 2:00:03 8:01