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 |
|