Workouts


Summary
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Date ▼ Activity Course Type Distance Duration Pace  
6/13/2009 Run
Rosie Run - Emmaus hills
Long 10.0 mi 1:25:00 8:30
6/10/2009 Run
Muhlenberg Track
Interval 4.9 mi 39:06 8:03
6/6/2009 Run
Misc roads
Easy 2.0 mi 17:00 8:30
6/6/2009 Run
Freedom to Liberty 4 miler
Race 4.0 mi 26:00 6:30
6/2/2009 Run
TP + track
Easy 5.5 mi 44:00 8:00
5/30/2009 Run
LehighPkwy with FH hill, one lap
Easy 6.3 mi 47:20 7:35
5/27/2009 Run
Muhlenberg Track
Interval 7.0 mi 55:34 7:58
5/24/2009 Run
TP with hill + track
Easy 5.0 mi 38:25 7:41
5/21/2009 Run
Misc roads
Easy 8.0 mi 1:03:45 7:59
5/20/2009 Run
Muhlenberg Track
Interval 6.6 mi 50:01 7:35
5/14/2009 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:02:52 7:52
5/9/2009 Run
Home to LP, 2x (fly brdg), home across CB and up hill
Long 15.5 mi 2:04:50 8:04
5/6/2009 Run
Muhlenberg Track
Interval 6.5 mi 50:59 7:53
5/4/2009 Run
TP with hill + track
Easy 5.0 mi 37:14 7:27
5/2/2009 Run
LP
Long 15.1 mi 2:00:54 8:01
4/30/2009 Run
Misc roads
Easy 9.0 mi 1:17:30 8:37
4/29/2009 Run
Muhlenberg Track
Interval 6.0 mi 45:47 7:40
4/28/2009 Run
TP with hill + track
Easy 5.5 mi 44:00 8:00
4/25/2009 Run
TP - CB - MC hill
Easy 5.5 mi 41:52 7:37
4/21/2009 Run
TP with hill + track
Easy 5.3 mi 40:25 7:42
4/14/2009 Run
TP with hill + track
Easy 5.0 mi 39:18 7:52
4/11/2009 Run
LP
Tempo 6.1 mi 41:39 6:54
4/11/2009 Run
LP
Easy 8.1 mi 1:10:22 8:45
4/8/2009 Run
Muhlenberg Track
Interval 7.0 mi 53:56 7:45
4/5/2009 Run
LP w/FH hill
Easy 6.2 mi 48:43 7:52
4/2/2009 Run
Misc roads
Easy 8.5 mi 1:13:02 8:36
3/31/2009 Run
TP - CB - MC hill
Easy 5.5 mi 42:51 7:48
3/29/2009 Run
Cary Greenways
Easy 5.0 mi 42:15 8:27
3/26/2009 Run
Misc roads
Easy 8.0 mi 1:08:10 8:32
3/21/2009 Run
LP
Tempo 5.1 mi 34:15 6:40
3/21/2009 Run
LP
Easy 9.0 mi 1:13:00 8:07
3/18/2009 Run
Muhlenberg Track
Interval 5.4 mi 44:15 8:16
3/15/2009 Run
LP
Tempo 4.0 mi 29:00 7:15
3/15/2009 Run
LP
Easy 5.1 mi 41:00 8:03
3/12/2009 Run
Misc roads
Easy 8.0 mi 1:04:00 8:00
3/10/2009 Run
Misc roads
Easy 4.0 mi 33:00 8:15
3/7/2009 Run
Misc roads
Long 13.8 mi 1:44:15 7:35
3/4/2009 Run
Trexler Park
Interval 5.8 mi 43:09 7:25
3/1/2009 Run
LehighPkwy with FH hill, one lap
Easy 6.3 mi 48:11 7:43
2/22/2009 Run
TP with Hill
Easy 4.3 mi 34:49 8:12
2/18/2009 Run
Muhlenberg Track
Interval 6.1 mi 51:52 8:31
2/14/2009 Run
New Orleans
Easy 7.8 mi 1:00:16 7:47
2/13/2009 Run
New Orleans
Easy 6.5 mi 51:19 7:54
2/10/2009 Run
North of Tilghman with Loop
Easy 6.0 mi 45:45 7:38
2/7/2009 Run
TP - Broadway - MC Hill
Easy 5.3 mi 37:46 7:12
2/3/2009 Run
TP with Hill
Easy 3.3 mi 26:09 8:03
2/1/2009 Run
Misc roads
Easy 1.0 mi 8:15 8:15
2/1/2009 Run
Super Bowl 10k in Parkway
Race 6.2 mi 46:37 7:32
1/30/2009 Run
Trexler Park
Easy 3.3 mi 26:00 8:00
1/27/2009 Run
TP - Broadway - MC Hill
Easy 5.3 mi 39:56 7:37
1/25/2009 Run
TP - Broadway - MC Hill
Easy 5.3 mi 40:37 7:45
1/22/2009 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:06:26 8:19
1/21/2009 Run
Trexler Park
Easy 3.3 mi 25:39 7:54
1/18/2009 Run
TP with Hill
Easy 4.3 mi 31:57 7:32
1/15/2009 Run
Cedar Beach/West End
Easy 4.5 mi 37:13 8:17
1/14/2009 Run
Treadmill
Interval 4.2 mi 30:46 7:16
1/13/2009 Run
Treadmill
Easy 4.0 mi 32:00 8:00
1/10/2009 Run
Trexler Park
Easy 3.3 mi 26:46 8:15
12/19/2008 Run
Misc roads
Easy 1.3 mi 10:30 8:24
12/13/2008 Run
Christmas City Classic 5 miler
Race 5.0 mi 32:17 6:28
12/13/2008 Run
Misc roads
Easy 1.8 mi    
12/10/2008 Run
Muhlenberg Track
Interval 5.9 mi 43:54 7:31
12/9/2008 Run
TP - CB - MC hill
Easy 5.5 mi 42:50 7:48
12/7/2008 Run
TP - CB - MC hill
Easy 5.5 mi 44:14 8:03
12/4/2008 Run
Thurs. am route to 7th St.
Easy 8.0 mi 1:06:45 8:21
12/3/2008 Run
Muhlenberg Track
Interval 5.1 mi 38:34 7:34
12/2/2008 Run
North of Tilghman with Loop
Easy 6.0 mi 45:15 7:33