Workouts


Summary
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Date ▼ Activity Course Type Distance Duration Pace  
12/21/2004 Run
North of Tilghman with Loop
Easy 6.0 mi 46:18 7:43
12/18/2004 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 40:52 7:43
12/9/2004 Run
TP with track
Easy 4.0 mi 31:50 7:58
12/7/2004 Run
East to 8th St, to Chew and back on Gordon/Liberty
Easy 4.0 mi 31:40 7:55
12/6/2004 Run
BWI trail from Comfort Suites
Easy 11.5 mi 1:30:30 7:53
12/4/2004 Run
Home to LP, fly bridge, Ent Hill, back to Cvd Bridge, home
Long 15.0 mi 1:55:40 7:43
12/2/2004 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:03:30 7:57
11/29/2004 Run
North of Tilghman with Loop
Easy 6.0 mi 42:31 7:06
11/26/2004 Run
Rail trail to I90 bridge and back
Easy 5.5 mi 41:26 7:32
11/24/2004 Run
to college hts, 7th st and home
Easy 6.8 mi 47:41 7:04
11/20/2004 Run
2x LP, no FH/ent hill
Long 10.6 mi 1:16:23 7:13
11/18/2004 Run
Thurs. am route to 7th St.
Easy 8.3 mi 1:09:16 8:24
11/16/2004 Run
TP - CB - MC hill
Easy 5.5 mi 40:52 7:26
11/13/2004 Run
Thurs run + GC-TP
Long 13.1 mi 1:47:30 8:13
11/10/2004 Run
Muhlenberg Track
Interval 5.0 mi    
11/7/2004 Run
Cementon-Coplay area
Long 12.5 mi 1:50:32 8:51
11/3/2004 Run
Muhlenberg Track
Easy 2.0 mi 20:11 10:06
10/28/2004 Run
Thurs route, midway in TP, back to Ott and home
Easy 9.0 mi 1:12:30 8:04
10/26/2004 Run
CB to MLK, S. Ott, N. Crest, up hill
Easy 5.0 mi 37:42 7:33
10/23/2004 Run
Lehigh Parkway, one lap (no FH hill)
Tempo 5.3 mi 37:21 7:03
10/18/2004 Run
North of Tilghman with Loop
Tempo 6.0 mi 39:52 6:39
10/17/2004 Run
TP with Hill
Easy 4.3 mi 31:45 7:29
10/16/2004 Run
Home to LP (FH entrance) and back around CB BB courts, up hill, + 3 laps on track
Long 13.0 mi 1:46:45 8:13
10/14/2004 Run
Muhlenberg Track
Interval 5.8 mi    
10/12/2004 Run
BWI area, Baltimore
Easy 8.3 mi 1:02:30 7:35
10/9/2004 Run
Home to LP, FH hill, end of trail, back to Cvrd Bridge, across CB, up hill
Long 15.5 mi 1:58:32 7:39
10/7/2004 Run
Thurs. am route to 7th St.
Easy 8.3 mi 1:01:10 7:25
10/6/2004 Run
Muhlenberg Track
Easy 4.0 mi    
10/2/2004 Run
LP to covered bridge, home
Easy 9.0 mi 1:07:08 7:28
9/30/2004 Run
Thurs. am route to 7th St.
Easy 8.3 mi 1:03:00 7:39
9/26/2004 Run
Lehigh Parkway, one lap (no FH hill)
Easy 5.3 mi 40:18 7:37
9/23/2004 Run
Thurs. am route to 7th St.
Easy 8.3 mi 1:07:20 8:10
9/21/2004 Run
Trexler Park
Easy 3.3 mi 26:16 8:05
9/14/2004 Run
Muhlenberg Track
Interval 3.5 mi    
9/10/2004 Run
Trexler Park
Easy 4.0 mi 31:28 7:52
9/8/2004 Run
TP - CB - MC hill
Tempo 5.5 mi 38:55 7:05
9/6/2004 Run
LP, about 1.5 laps.
Tempo 7.8 mi 59:29 7:38
9/2/2004 Run
Thurs. am route to 7th St.
Easy 8.3 mi 1:01:36 7:28
8/31/2004 Run
GC - Trexler Park
Easy 5.0 mi 37:55 7:35
8/28/2004 Run
1.5x Lehigh Parkway
Easy 8.0 mi 1:05:00 8:08
8/23/2004 Run
Muhlenberg Track
Interval 4.5 mi    
8/19/2004 Run
Thurs. am route to 7th St.
Easy 8.5 mi 1:10:20 8:17
8/17/2004 Run
Ott to STM, Dorney, through TP, home + 4x100 strides
Easy 7.0 mi 56:00 8:00
8/13/2004 Run
Trexler Park with 6 x 100 m strides
Easy 4.0 mi 32:32 8:08
8/11/2004 Run
Muhlenberg Track
Interval 6.5 mi    
8/8/2004 Run
Bond Park, Cary NC
Easy 6.3 mi 49:30 7:56
8/6/2004 Run
Cary NC - Bond Park trails
Easy 6.8 mi 54:30 8:05
8/4/2004 Run
TP - CB - MC hill
Easy 5.5 mi 41:20 7:31