Workouts


Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
10/19/2008 Run
2 x LP with FH spur
Long 12.1 mi 1:31:06 7:32
8/6/2008 Run
Cedar Beach/West End
Interval 5.5 mi 48:23 8:45
8/13/2008 Run
Cedar Beach/West End
Interval 8.2 mi 1:03:40 7:46
8/20/2008 Run
Cedar Beach/West End
Interval 8.7 mi 1:09:45 8:00
8/26/2008 Run
Cedar Beach/West End
Tempo 6.3 mi 49:35 7:56
10/25/2008 Run
GC - Trexler Park
Easy 5.0 mi 37:31 7:31
11/25/2008 Run
Home to LP - Fly Bridge, cut across CB, up hill
Long 10.0 mi 1:18:00 7:48
8/31/2008 Run
Home to LP, 2x (fly brdg), home across CB and up hill
Long 15.5 mi 2:01:07 7:49
11/27/2008 Run
Lake Co. Greenway to Alexander Road
Tempo 7.4 mi 55:09 7:28
7/19/2008 Run
Lehigh Parkway areas
Long 10.0 mi 1:20:46 8:05
7/4/2008 Run
LP
Easy 5.3 mi 38:59 7:22
7/13/2008 Run
LP
Easy 5.3 mi 39:15 7:25
8/10/2008 Run
LP w/FH hill
Easy 6.3 mi 48:43 7:48
8/14/2008 Run
Misc roads
Easy 5.5 mi 44:00 8:00
8/23/2008 Run
Misc roads
Easy 5.3 mi 41:33 7:55
9/29/2008 Run
Misc roads
Easy 9.0 mi 1:13:30 8:10
10/11/2008 Run
Misc roads
Long 19.0 mi 2:41:27 8:30
10/18/2008 Run
Misc roads
Easy 5.5 mi 40:41 7:24
11/9/2008 Run
Misc roads
Easy 7.0 mi 54:25 7:47
11/22/2008 Run
Misc roads
Long 11.0 mi 1:29:20 8:08
11/26/2008 Run
Misc roads
Easy 5.0 mi 38:11 7:39
11/29/2008 Run
Misc roads
Long 12.3 mi 1:38:30 8:03
9/24/2008 Run
Muhlenberg Track
Interval 6.5 mi 55:11 8:32
10/8/2008 Run
Muhlenberg Track
Interval 6.0 mi 45:49 7:39
10/15/2008 Run
Muhlenberg Track
Interval 6.0 mi 49:36 8:18
11/5/2008 Run
Muhlenberg Track
Interval 4.0 mi 32:00 8:03
11/12/2008 Run
Muhlenberg Track
Interval 6.0 mi 47:18 7:56
10/14/2008 Run
North of Tilghman with Loop
Tempo 6.0 mi 43:17 7:13
9/20/2008 Run
ResHillRoute + 4miles
Long 13.1 mi 1:42:36 7:50
7/26/2008 Run
Sue run in Emmaus
Long 10.1 mi 1:25:40 8:29
8/28/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:20 7:55
9/4/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:15 7:47
9/11/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:04 7:46
9/18/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:01:11 7:39
10/23/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:15 7:55
11/6/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:04:40 8:05
11/20/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:07:36 8:27
8/30/2008 Run
Towpath to Sand Island, then back
Easy 8.0 mi 1:02:30 7:49
9/9/2008 Run
TP - CB - MC hill
Easy 5.5 mi 41:47 7:36
11/4/2008 Run
TP - CB - MC hill
Easy 5.5 mi 42:49 7:48
11/18/2008 Run
TP - CB - MC hill
Easy 5.5 mi 41:49 7:37
7/8/2008 Run
TP back to 19th St, home.
Easy 4.3 mi 34:41 8:10
10/4/2008 Run
TP back to 19th St, home.
Easy 4.3 mi 33:15 7:50
7/30/2008 Run
TP with Hill
Easy 4.3 mi 34:12 8:03
9/27/2008 Run
TP with Hill
Easy 4.3 mi 31:57 7:32
10/21/2008 Run
TP with Hill
Easy 4.3 mi 33:36 7:55
9/6/2008 Run
TP with hill + track
Easy 5.0 mi 40:00 8:00
11/1/2008 Run
TP with hill + track
Easy 4.8 mi 35:17 7:26
11/15/2008 Run
TP with hill + track
Easy 5.0 mi 37:00 7:24
7/1/2008 Run
Trexler Park
Easy 3.3 mi 24:25 7:31