Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
5/1/2013 Run   Easy 4.5 mi 35:00 7:47
4/10/2013 Run   Easy 3.0 mi 20:09 6:43
2/21/2013 Run   Easy 11.0 mi 1:16:00 6:55
1/22/2013 Run   Easy 10.1 mi 1:13:00 7:14
12/29/2012 Run   Easy 5.1 mi 36:00 7:04
12/24/2012 Run   Easy 6.4 mi 44:00 6:53
12/18/2012 Run   Easy 7.7 mi 56:00 7:17
12/17/2012 Run   Easy 5.1 mi 38:00 7:28
12/16/2012 Run   Easy 6.1 mi 46:00 7:33
12/12/2012 Run   Easy 11.1 mi 1:18:00 7:02
12/10/2012 Run   Easy 10.1 mi 1:12:00 7:08
12/9/2012 Run   Easy 10.5 mi 1:15:00 7:09
10/29/2012 Run
Chase's Loop
 Long/Progression 11.1 mi 1:16:00 6:51
10/24/2012 Run
6 x 200m in and outs
 Easy 2200.0 m 9:40 7:05
10/24/2012 Run
Eagle
 Easy 8.5 mi 59:20 6:59
10/22/2012 Run   Easy 7.6 mi 55:00 7:15
10/22/2012 Run
6 x 200m in and outs
 Easy 2400.0 m 10:20 6:56
10/19/2012 Run   Easy 6.0 mi 36:30 6:05
10/19/2012 Run   Easy 2.0 mi 14:00 7:00
10/19/2012 Run
Warm-Up w/ strides
 Easy 2.1 mi 14:40 7:00
10/17/2012 Run   Easy 2.1 mi 14:40 7:00
10/17/2012 Run   Easy 2.3 mi 17:00 7:24
10/17/2012 Run   Easy 7.3 mi 45:20 6:16
10/15/2012 Run
Haw Ridge
 Easy 8.0 mi 59:00 7:23
10/14/2012 Run
Cade's Cave
 Long/Progression 16.2 mi 1:52:00 6:55
10/13/2012 Run   Easy 4.0 mi 29:30 7:23
10/13/2012 Run   Easy 2.1 mi 16:00 7:38
10/12/2012 Run   Easy 7.2 mi 54:00 7:30
10/10/2012 Run
Cool Down
 Easy 3.0 mi 21:50 7:17
10/10/2012 Run
Warm-Up w/ strides
 Easy 2.1 mi 15:00 7:09
10/6/2012 Run   Easy 5.7 mi 44:40 7:51
10/3/2012 Run   Easy 8.0 mi 48:35 6:05
10/3/2012 Run   Easy 2.1 mi 16:00 7:38
10/3/2012 Run   Easy 2.0 mi 14:30 7:15
9/30/2012 Run
Bang ham
 Long/Progression 17.0 mi 2:02:00 7:11
9/29/2012 Run   Easy 5.4 mi 43:00 7:58
9/29/2012 Run
Cool Down
 Easy 3.0 mi 22:00 7:20
9/29/2012 Run
Warm-Up w/ strides
 Easy 2.5 mi 18:00 7:12
9/28/2012 Run
Stover
 Easy 7.2 mi 56:30 7:51
9/27/2012 Run
Downtown
 Easy 5.1 mi 36:50 7:14
9/27/2012 Run
Golfcourse
 Easy 8.7 mi 1:04:10 7:23
9/26/2012 Run
Cool-Down
 Easy 2.6 mi 18:40 7:11
9/26/2012 Run
Warm-Up
 Easy 1.7 mi 11:50 6:58
9/26/2012 Run
20, 15, 10, 5 cutdown @ Fisk/Brown Loop
 Threshold 10.0 mi 59:44 5:59
9/25/2012 Run
Cool-Down
 Easy 3.1 mi 22:45 7:21
9/25/2012 Run
Warm-Up
 Easy 1.6 mi 12:35 7:52
9/25/2012 Run
5 x (5 min. @ sub 5k effort + 4 min. jogs) @ golf course
 Intervals 6.7 mi 40:40 6:05
9/22/2012 Run   Recovery/Double 4.8 mi 37:30 7:49
9/20/2012 Run
Warm-Up
 Easy 2.0 mi 14:31 7:16
9/20/2012 Run
Cool-Down
 Easy 2.2 mi 15:30 7:03
9/20/2012 Run
8 x (1M @ threshold + 60s. rests) @ neighborhood
 Threshold 8.0 mi 45:17 5:40
9/20/2012 Run   Easy 4.5 mi 32:00 7:07
9/18/2012 Run
Cool Down
 Easy 2.3 mi 16:20 7:07
9/18/2012 Run
Warm-Up w/ strides
 Easy 2.0 mi 14:00 7:00
9/18/2012 Run
5 x (1M @ 3-5k effort + 1/2M jog) @ neighborhood
 Intervals 7.0 mi 41:00 5:52
9/11/2012 Run
3 x (1M + 3-4 min jogs) + 3 x (1k + 2-3 min. jogs)
 Intervals 10.9 mi 1:16:00 6:59
2/20/2012 Run   Easy 3.0 mi 21:00 7:00
2/16/2012 Run   Easy 4.8 mi 32:00 6:40
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