| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/29/2012 |
Run |
|
Easy |
4.0 mi |
28:00 |
7:00 |
 |
| 10/16/2012 |
Run |
|
Easy |
0.6 mi |
2:40 |
4:27 |
|
| 10/16/2012 |
Run |
|
Easy |
7.5 mi |
55:00 |
7:20 |
|
| 10/11/2012 |
Run |
6 x 25-30s strides |
Easy |
0.6 mi |
2:45 |
4:35 |
|
| 10/11/2012 |
Run |
Golf Course |
Easy |
8.2 mi |
1:03:00 |
7:41 |
|
| 10/8/2012 |
Run |
|
Easy |
9.2 mi |
1:04:50 |
7:03 |
|
| 10/8/2012 |
Run |
|
Easy |
800.0 m |
2:12 |
4:26 |
|
| 10/4/2012 |
Run |
|
Easy |
6.1 mi |
47:00 |
7:43 |
|
| 10/2/2012 |
Run |
|
Easy |
9.1 mi |
1:08:00 |
7:29 |
|
| 10/2/2012 |
Run |
|
Easy |
4.4 mi |
35:30 |
8:05 |
|
| 9/23/2012 |
Run |
|
Long/Progression |
13.7 mi |
1:40:20 |
7:20 |
|
| 9/22/2012 |
Run |
|
Easy |
5.2 mi |
40:40 |
7:50 |
|
| 9/21/2012 |
Run |
Cool-Down |
Easy |
3.6 mi |
25:40 |
7:08 |
|
| 9/21/2012 |
Run |
10 x (60s hills + 2-3 min jog/rests) @ Ensor Sink |
Reps |
4.5 mi |
31:00 |
6:54 |
|
| 9/21/2012 |
Run |
Warm-Up |
Easy |
2.6 mi |
18:40 |
7:11 |
|
| 9/7/2012 |
Run |
|
Easy |
6.2 mi |
46:40 |
7:32 |
|
| 9/7/2012 |
Run |
|
Easy |
440.0 m |
1:15 |
4:35 |
|
| 9/6/2012 |
Run |
3.5 x (3k + 2 min. rests) |
Threshold |
11400.0 m |
41:30 |
5:52 |
|
| 9/6/2012 |
Run |
Cool-Down |
Easy |
2.0 mi |
15:10 |
7:35 |
|
| 9/6/2012 |
Run |
Warm-Up |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 9/5/2012 |
Run |
|
Easy |
7.1 mi |
52:20 |
7:23 |
|
| 9/4/2012 |
Run |
7.5 x (2,1,1,30s,30s,30s) @ neighborhood |
Intervals |
11.1 mi |
1:12:50 |
6:34 |
|
| 8/31/2012 |
Run |
Warm-Up |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 8/31/2012 |
Run |
Cool-Down |
Easy |
2.7 mi |
20:25 |
7:34 |
|
| 8/30/2012 |
Run |
45 min. steady-state @ cane creek |
Threshold |
12.5 mi |
1:20:00 |
6:24 |
|
| 8/29/2012 |
Run |
|
Easy |
8.9 mi |
1:05:00 |
7:19 |
|
| 8/29/2012 |
Run |
8 x 110m strides |
Easy |
880.0 m |
2:18 |
4:13 |
|
| 8/28/2012 |
Run |
7 x (4 min. @ sub 5k effort + 3 min. jog) |
Intervals |
12.0 mi |
1:17:00 |
6:25 |
|
| 8/25/2012 |
Run |
Cool-Down |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 8/25/2012 |
Run |
Fartlek: 7 x (2, 1, 1, 30s, 30s, 30s) |
Intervals |
6.6 mi |
38:20 |
5:49 |
|
| 8/25/2012 |
Run |
Warm-Up |
Easy |
2.1 mi |
14:50 |
7:04 |
|
| 8/23/2012 |
Run |
|
Easy |
2.6 mi |
18:50 |
7:15 |
|
| 8/23/2012 |
Run |
3 x 2M @ cane creek |
Threshold |
6.0 mi |
34:10 |
5:42 |
|
| 8/23/2012 |
Run |
Cool-Down |
Easy |
3.7 mi |
28:30 |
7:43 |
|
| 8/19/2012 |
Run |
C.S. Loop + Chase's Loop |
Long/Progression |
17.1 mi |
2:03:00 |
7:12 |
|
| 8/17/2012 |
Run |
Warm-Up |
Easy |
2.8 mi |
19:50 |
7:05 |
|
| 8/17/2012 |
Run |
20, 15, 10, 5 cutdown with 5:1 work:rest @ neighborhood |
Threshold |
10.1 mi |
1:00:15 |
5:58 |
|
| 8/17/2012 |
Run |
Cool-Down |
Easy |
1.4 mi |
10:10 |
7:16 |
|
| 8/16/2012 |
Run |
|
Easy |
10.7 mi |
1:14:00 |
6:55 |
|
| 8/14/2012 |
Run |
|
Easy |
2.0 mi |
14:15 |
7:08 |
|
| 8/14/2012 |
Run |
|
Easy |
3.0 mi |
21:50 |
7:17 |
|
| 8/13/2012 |
Run |
|
Easy |
7.6 mi |
52:50 |
6:58 |
|
| 8/11/2012 |
Run |
|
Easy |
5.6 mi |
40:20 |
7:13 |
|
| 8/7/2012 |
Run |
Cool Down |
Easy |
2.1 mi |
15:45 |
7:30 |
|
| 8/7/2012 |
Run |
12 x 60s hills @ Ensor Sink |
Reps |
5.7 mi |
39:10 |
6:53 |
|
| 8/7/2012 |
Run |
Warm-Up |
Easy |
3.9 mi |
27:55 |
7:10 |
|
| 8/6/2012 |
Run |
Stover |
Recovery/Double |
7.2 mi |
51:50 |
7:12 |
|
| 8/2/2012 |
Run |
|
Easy |
7.9 mi |
57:30 |
7:17 |
|
| 7/29/2012 |
Run |
Warm-Up |
Easy |
2.4 mi |
17:10 |
7:10 |
|
| 7/29/2012 |
Run |
6 x 3 min. @ 3-5k effort + 2-3 min. easy @ Cane Creek |
Intervals |
5.5 mi |
32:25 |
5:54 |
|
| 7/29/2012 |
Run |
Cool-Down |
Easy |
4.8 mi |
33:30 |
6:59 |
|
| 7/28/2012 |
Run |
Spring Hill |
Long/Progression |
11.1 mi |
1:21:00 |
7:18 |
|
| 7/26/2012 |
Run |
3 x 2M + 2 min. rests @ 10th loop |
Threshold |
6.0 mi |
34:45 |
5:48 |
|
| 7/26/2012 |
Run |
Warm-Up |
Easy |
3.6 mi |
26:00 |
7:14 |
|
| 7/26/2012 |
Run |
Cool-Down |
Easy |
3.6 mi |
25:00 |
6:57 |
|
| 7/16/2012 |
Run |
Eagle |
Easy |
9.1 mi |
1:06:00 |
7:16 |
|
| 7/10/2012 |
Run |
Cool Down |
Easy |
3.3 mi |
22:37 |
6:52 |
|
| 7/10/2012 |
Run |
Warm-Up |
Easy |
2.7 mi |
18:40 |
6:55 |
|
| 7/10/2012 |
Run |
6 x (2 x 30s + 1 x 60s) Hills @ Ensor Sink |
Reps |
5.0 mi |
34:30 |
6:54 |
|
| 7/9/2012 |
Run |
Downtown |
Recovery/Double |
6.4 mi |
48:00 |
7:30 |
|
| 7/4/2012 |
Run |
T-Town |
Long/Progression |
12.4 mi |
1:28:40 |
7:10 |
|
| 7/2/2012 |
Run |
10 x 12s hill sprints |
Easy |
700.0 m |
2:00 |
4:36 |
|
| 7/2/2012 |
Run |
Rocky |
Easy |
5.8 mi |
41:30 |
7:10 |
|
| 6/28/2012 |
Run |
|
Easy |
4.2 mi |
29:20 |
7:00 |
|
| 6/26/2012 |
Run |
|
Easy |
5.2 mi |
35:00 |
6:44 |
|
| 6/26/2012 |
Run |
|
Easy |
1.8 mi |
12:10 |
6:46 |
|
| 6/23/2012 |
Run |
Barefoot strides |
Easy |
0.6 mi |
2:29 |
4:09 |
|
| 6/23/2012 |
Run |
|
Easy |
7.7 mi |
51:45 |
6:44 |
|
| 6/20/2012 |
Run |
|
Long/Progression |
12.0 mi |
1:23:36 |
6:58 |
|
| 6/17/2012 |
Run |
|
Easy |
9.1 mi |
1:02:35 |
6:53 |
|
| 6/14/2012 |
Run |
|
Easy |
10.5 mi |
1:12:30 |
6:55 |
|
| 6/14/2012 |
Run |
8 x 10s hill sprints |
Easy |
400.0 m |
1:20 |
5:22 |
|
| 6/11/2012 |
Run |
|
Easy |
9.6 mi |
1:06:10 |
6:54 |
|
| 6/11/2012 |
Run |
8 x 10-12s hill sprints @ Kenway |
Easy |
400.0 m |
1:28 |
5:55 |
|
| 6/8/2012 |
Run |
8 x 100m strides |
Easy |
800.0 m |
2:11 |
4:24 |
|
| 6/8/2012 |
Run |
|
Easy |
7.8 mi |
53:30 |
6:52 |
|
| 6/5/2012 |
Run |
8 x 100m strides |
Easy |
800.0 m |
2:07 |
4:16 |
|
| 6/5/2012 |
Run |
|
Easy |
4.8 mi |
32:20 |
6:45 |
|
| 6/2/2012 |
Run |
|
Easy |
5.5 mi |
37:00 |
6:44 |
|
| 6/2/2012 |
Run |
6 x 100m |
Easy |
600.0 m |
1:37 |
4:21 |
|
| 6/1/2012 |
Run |
|
Easy |
8.6 mi |
59:00 |
6:52 |
|
| 5/31/2012 |
Run |
|
Easy |
8.2 mi |
55:50 |
6:49 |
|
| 5/29/2012 |
Run |
Cane Creek |
Long/Progression |
11.0 mi |
1:14:15 |
6:45 |
|
| 5/26/2012 |
Run |
|
Easy |
8.7 mi |
58:00 |
6:40 |
|
| 5/25/2012 |
Run |
|
Easy |
9.3 mi |
1:02:55 |
6:46 |
|
| 5/24/2012 |
Run |
|
Easy |
9.1 mi |
1:03:30 |
6:59 |
|
| 5/21/2012 |
Run |
|
Easy |
9.8 mi |
1:05:10 |
6:39 |
|
| 5/20/2012 |
Run |
|
Easy |
8.6 mi |
58:00 |
6:45 |
|
| 5/17/2012 |
Run |
|
Easy |
8.5 mi |
58:40 |
6:55 |
|
| 5/16/2012 |
Run |
Stover-Fisk |
Easy |
8.9 mi |
59:30 |
6:42 |
|
| 5/11/2012 |
Run |
CHS XC Course |
Easy |
8.5 mi |
57:30 |
6:46 |
|
| 5/8/2012 |
Run |
Cane Creek |
Easy |
9.1 mi |
1:00:26 |
6:39 |
|