| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/21/2004 |
Bicycling |
Home to LP - Fly Bridge, cut across CB, up hill |
Default |
10.5 mi |
|
|
 |
| 5/22/2004 |
Run |
Lehigh Parkway |
Easy |
8.0 mi |
1:02:00 |
7:45 |
|
| 5/23/2004 |
Run |
Lehigh Parkway, one lap (no FH hill) |
Easy |
5.3 mi |
38:17 |
7:14 |
|
| 5/25/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
41:25 |
7:32 |
|
| 5/26/2004 |
Run |
Muhlenberg Track |
Interval |
3.5 mi |
|
|
|
| 5/27/2004 |
Run |
TP to 7th, back on Turner |
Easy |
8.3 mi |
1:02:44 |
7:37 |
|
| 5/30/2004 |
Run |
2x LP, no FH/ent hill |
Long |
10.6 mi |
1:16:07 |
7:11 |
|
| 5/31/2004 |
Run |
Freemansburg lock to HMoore sign, + 1 mile |
Easy |
6.5 mi |
50:40 |
7:48 |
|
| 6/2/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
40:18 |
7:20 |
|
| 6/3/2004 |
Run |
Muhlenberg Track |
Interval |
5.5 mi |
|
|
|
| 6/5/2004 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
35:23 |
7:05 |
|
| 6/6/2004 |
Run |
Lehigh Parkway |
Long |
11.3 mi |
1:24:08 |
7:27 |
|
| 6/7/2004 |
Run |
Trexler Park |
Easy |
3.3 mi |
25:51 |
7:58 |
|
| 6/9/2004 |
Run |
Chicago - lakefront trail |
Easy |
6.3 mi |
48:30 |
7:46 |
|
| 6/10/2004 |
Run |
Chicago Lakefront |
Easy |
4.0 mi |
30:32 |
7:38 |
|
| 6/11/2004 |
Run |
Chicago Lakefront |
Easy |
6.5 mi |
51:06 |
7:52 |
|
| 6/13/2004 |
Run |
Chicago Lakeshore |
Long |
14.0 mi |
1:51:09 |
7:57 |
|
| 6/14/2004 |
Run |
TP with Hill |
Easy |
4.3 mi |
33:48 |
7:58 |
|
| 6/15/2004 |
Bicycling |
Home to LP - Fly Bridge, cut across CB, up hill |
Default |
10.5 mi |
42:00 |
4:00 |
|
| 6/17/2004 |
Run |
Dtown Allentown run, picked up at 29th st. |
Easy |
7.0 mi |
58:00 |
8:18 |
|
| 6/19/2004 |
Run |
TP with Hill |
Easy |
4.3 mi |
33:25 |
7:52 |
|
| 6/20/2004 |
Run |
CC Rail Trail thru Orleans |
Long |
11.0 mi |
1:25:00 |
7:44 |
|
| 6/21/2004 |
Run |
Nickerson State Park, Cape Cod |
Easy |
4.8 mi |
36:08 |
7:37 |
|
| 6/22/2004 |
Run |
CC Rail Trail from Overpass Rd. to Harwich rotary |
Long |
10.5 mi |
1:19:22 |
7:34 |
|
| 6/23/2004 |
Run |
CC - Brewster along 6A |
Easy |
6.0 mi |
47:12 |
7:52 |
|
| 6/24/2004 |
Run |
CCRT - Rotary to Chatham marker |
Tempo |
6.8 mi |
48:26 |
7:08 |
|
| 6/25/2004 |
Bicycling |
CCRT |
Default |
20.0 mi |
|
|
|
| 6/26/2004 |
Run |
Somerville - Boston across Charles/MIT and back |
Long |
12.0 mi |
1:32:59 |
7:45 |
|
| 6/27/2004 |
Bicycling |
Minuteman trail, and mtn bike in meadow |
Default |
13.0 mi |
|
|
|
| 6/28/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
41:32 |
7:34 |
|
| 6/29/2004 |
Run |
TP - CB - MC hill |
Tempo |
5.5 mi |
39:57 |
7:16 |
|
| 7/1/2004 |
Run |
Trexler Park |
Interval |
5.8 mi |
|
|
|
| 7/2/2004 |
Run |
N to Pa. St, GC route through MC to 23rd |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 7/3/2004 |
Run |
2x Lehigh Parkway with 2x FH hill |
Long |
12.5 mi |
1:34:57 |
7:36 |
|
| 7/4/2004 |
Run |
Scheresville Fields at Jordan Creek |
Easy |
5.3 mi |
42:15 |
8:03 |
|
| 7/5/2004 |
Run |
LehighPkwy with FH hill, one lap |
Easy |
6.3 mi |
45:05 |
7:13 |
|
| 7/8/2004 |
Run |
2 x track then TP and home |
Easy |
3.8 mi |
29:07 |
7:46 |
|
| 7/9/2004 |
Run |
Muhlenberg Track |
Interval |
4.5 mi |
|
|
|
| 7/11/2004 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 7/13/2004 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
38:38 |
7:44 |
|
| 7/14/2004 |
Run |
Muhlenberg Track |
Interval |
5.5 mi |
|
|
|
| 7/16/2004 |
Run |
TP with Hill |
Easy |
4.8 mi |
37:52 |
7:59 |
|
| 7/17/2004 |
Run |
2x LP + 5k route in LP |
Long |
13.7 mi |
1:45:00 |
7:40 |
|
| 7/18/2004 |
Run |
Lehigh Parkway, one lap (no FH hill) |
Easy |
5.3 mi |
39:12 |
7:24 |
|
| 7/20/2004 |
Run |
TP - CB - MC hill |
Tempo |
5.5 mi |
38:49 |
7:04 |
|
| 7/21/2004 |
Run |
Muhlenberg Track |
Interval |
4.5 mi |
|
|
|
| 7/22/2004 |
Run |
TP with Hill |
Easy |
4.3 mi |
31:57 |
7:32 |
|
| 7/23/2004 |
Run |
2x around CB, up MC hill, 6x100 strides |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 7/24/2004 |
Run |
TP + 1200m on track |
Easy |
4.0 mi |
31:52 |
7:58 |
|
| 7/25/2004 |
Run |
Coplay area |
Easy |
7.0 mi |
54:17 |
7:46 |
|
| 7/27/2004 |
Run |
North of Tilghman with Loop |
Tempo |
6.0 mi |
42:31 |
7:06 |
|
| 7/28/2004 |
Run |
Muhlenberg Track |
Interval |
5.5 mi |
|
|
|
| 7/30/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
43:32 |
7:55 |
|
| 7/31/2004 |
Run |
Towpath to Freemansburg bridge |
Long |
14.0 mi |
1:53:30 |
8:07 |
|
| 8/1/2004 |
Run |
TP with Hill |
Easy |
4.3 mi |
32:36 |
7:41 |
|
| 8/2/2004 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 8/4/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
41:20 |
7:31 |
|
| 8/5/2004 |
Run |
Thurs. am route to 7th St. |
Easy |
8.5 mi |
1:08:18 |
8:03 |
|
| 8/6/2004 |
Run |
Cary NC - Bond Park trails |
Easy |
6.8 mi |
54:30 |
8:05 |
|
| 8/7/2004 |
Run |
Umstead State Park, Raleigh |
Long |
15.0 mi |
2:00:03 |
8:01 |
|
| 8/8/2004 |
Bicycling |
Home to Hugh Moore Park |
Default |
40.0 mi |
3:00:00 |
4:30 |
|
| 8/8/2004 |
Run |
Bond Park, Cary NC |
Easy |
6.3 mi |
49:30 |
7:56 |
|
| 8/10/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
42:49 |
7:48 |
|
| 8/11/2004 |
Run |
Muhlenberg Track |
Interval |
6.5 mi |
|
|
|
| 8/12/2004 |
Run |
Thurs Route, picked up at 28th St. |
Easy |
6.5 mi |
54:30 |
8:24 |
|
| 8/13/2004 |
Run |
Trexler Park with 6 x 100 m strides |
Easy |
4.0 mi |
32:32 |
8:08 |
|
| 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 |
|
| 8/16/2004 |
Run |
Blockbuster - around GC, Midway Manor, Bway up hill |
Easy |
6.8 mi |
53:03 |
7:52 |
|
| 8/17/2004 |
Run |
Ott to STM, Dorney, through TP, home + 4x100 strides |
Easy |
7.0 mi |
56:00 |
8:00 |
|
| 8/18/2004 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 8/19/2004 |
Run |
Thurs. am route to 7th St. |
Easy |
8.5 mi |
1:10:20 |
8:17 |
|
| 8/21/2004 |
Run |
Fountain Hill Mayors Cup |
Race |
3.1 mi |
20:11 |
6:31 |
|
| 8/23/2004 |
Run |
Muhlenberg Track |
Interval |
4.5 mi |
|
|
|
| 8/24/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
43:40 |
7:57 |
|
| 8/25/2004 |
Run |
Muhlenberg Track |
Interval |
6.8 mi |
|
|
|
| 8/27/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
42:42 |
7:46 |
|
| 8/28/2004 |
Run |
1.5x Lehigh Parkway |
Easy |
8.0 mi |
1:05:00 |
8:08 |
|
| 8/29/2004 |
Run |
2x LP, no FH/ent hill |
Long |
10.6 mi |
1:17:00 |
7:16 |
|
| 8/31/2004 |
Run |
GC - Trexler Park |
Easy |
5.0 mi |
37:55 |
7:35 |
|
| 9/1/2004 |
Run |
Muhlenberg Track |
Interval |
6.0 mi |
|
|
|
| 9/2/2004 |
Run |
Thurs. am route to 7th St. |
Easy |
8.3 mi |
1:01:36 |
7:28 |
|
| 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 |
|
| 9/6/2004 |
Run |
LP, about 1.5 laps. |
Tempo |
7.8 mi |
59:29 |
7:38 |
|
| 9/7/2004 |
Run |
Muhlenberg Track |
Easy |
3.0 mi |
|
|
|
| 9/8/2004 |
Run |
TP - CB - MC hill |
Tempo |
5.5 mi |
38:55 |
7:05 |
|
| 9/10/2004 |
Run |
Trexler Park |
Easy |
4.0 mi |
31:28 |
7:52 |
|
| 9/11/2004 |
Run |
Home to LP - Fly Bridge, cut across CB, up hill |
Long |
10.5 mi |
1:14:32 |
7:06 |
|
| 9/14/2004 |
Run |
Muhlenberg Track |
Interval |
3.5 mi |
|
|
|
| 9/15/2004 |
Run |
Trexler Park |
Easy |
3.3 mi |
24:03 |
7:24 |
|
| 9/16/2004 |
Run |
Muhlenberg Track |
Easy |
3.5 mi |
|
|
|
| 9/19/2004 |
Run |
Philly Distance Run |
Race |
13.1 mi |
1:34:03 |
7:11 |
|
| 9/21/2004 |
Run |
Trexler Park |
Easy |
3.3 mi |
26:16 |
8:05 |
|
| 9/22/2004 |
Run |
Coll. Hts to CC, back on Chew, then on track |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 9/23/2004 |
Run |
Thurs. am route to 7th St. |
Easy |
8.3 mi |
1:07:20 |
8:10 |
|
| 9/24/2004 |
Run |
TP - CB - MC hill |
Easy |
5.5 mi |
41:25 |
7:32 |
|
| 9/25/2004 |
Run |
Trexler Park - GC |
Easy |
5.0 mi |
38:49 |
7:46 |
|
| 9/26/2004 |
Run |
Lehigh Parkway, one lap (no FH hill) |
Easy |
5.3 mi |
40:18 |
7:37 |
|
| 9/29/2004 |
Run |
Muhlenberg Track |
Easy |
2.5 mi |
|
|
|
| 9/30/2004 |
Run |
Thurs. am route to 7th St. |
Easy |
8.3 mi |
1:03:00 |
7:39 |
|
| 10/1/2004 |
Run |
TP + 800m on track |
Easy |
4.0 mi |
31:24 |
7:51 |
|