Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
6/12/2009 Run   Default 4.0 mi 36:57 9:15
6/13/2009 Run   Default 1.6 mi 13:43 8:41
6/15/2009 Run   Default 2.6 mi 23:27 8:56
6/16/2009 Run   Default 8.0 mi 1:11:09 8:54
6/18/2009 Run   Default 10.0 mi 1:28:57 8:54
6/20/2009 Run   Default 13.0 mi 1:58:21 9:06
6/22/2009 Run   Default 8.0 mi 1:06:51 8:22
6/23/2009 Run   Default 4.0 mi 37:24 9:19
6/24/2009 Run   Default 10.0 mi 1:29:35 8:58
6/26/2009 Run   Default 4.0 mi 35:07 8:51
6/27/2009 Run   Default 14.0 mi 2:01:54 8:43
6/29/2009 Run   Default 5.0 mi 46:36 9:20
6/30/2009 Run   Default 8.0 mi 1:10:32 8:48
7/2/2009 Run   Default 10.0 mi 1:29:40 8:59
7/4/2009 Run   Default 3.0 mi 19:19 6:26
7/4/2009 Run   Default 1.0 mi 10:31 10:07
7/4/2009 Run   Default 3.0 mi 30:25 10:07
7/6/2009 Run   Default 8.0 mi 1:11:07 8:54
7/7/2009 Run   Default 5.0 mi 48:19 9:40
7/8/2009 Run   Default 10.0 mi 1:26:46 8:41
7/11/2009 Run   Default 15.0 mi 2:10:50 8:43
7/13/2009 Run   Default 9.0 mi 1:19:33 8:51
7/14/2009 Run   Default 5.0 mi 50:20 10:05
7/15/2009 Run   Default 10.0 mi 1:29:48 8:57
7/17/2009 Run   Default 5.0 mi 46:50 9:18
7/18/2009 Run   Long 17.0 mi 2:25:44 8:35
7/20/2009 Run   Default 9.0 mi 1:22:46 9:12
7/21/2009 Run   Default 4.0 mi 46:31 11:36
7/23/2009 Run   Default 8.0 mi 1:09:23 8:38
7/24/2009 Run   Default 4.9 mi 48:52 10:04
7/26/2009 Run   Default   0:02  
7/26/2009 Run
Moscow country Run
 Race 5.1 mi 34:26 6:49
7/26/2009 Run   Easy 2.0 mi    
7/27/2009 Run
Neighborhood loop
 Easy 10.0 mi 1:35:15 9:31
7/28/2009 Run
NP X country course
 Easy 4.0 mi 42:59 10:45
7/29/2009 Run
Neighborhood loop
 Tempo 11.0 mi 1:37:12 8:51
7/31/2009 Run
Neighborhood loop
 Easy 7.0 mi 1:03:47 9:07
8/1/2009 Run
Lakeside Trail
 Long 18.0 mi 2:35:11 8:38
8/3/2009 Run
Neighborhood loop
 Easy 6.0 mi 56:15 9:23
8/4/2009 Run
Neighborhood loop
 Medium long 12.0 mi 1:47:12 8:56
8/6/2009 Run
Neighborhood loop
 Easy 6.0 mi 54:35 9:06
8/7/2009 Run
Neighborhood loop
 Easy 6.0 mi    
8/8/2009 Run
Lake Scranton
 MP 15.0 mi 2:02:06 8:09
8/10/2009 Run
Neighborhood loop
 Easy 7.0 mi 1:04:52 9:17
8/11/2009 Run
NP X country course
 Easy 5.0 mi 51:49 10:22
8/13/2009 Run   Fartlek 8.0 mi 1:12:19 9:02
8/14/2009 Run   Easy 4.0 mi 39:16 9:50
8/15/2009 Run
Lackawanna Heritage trail
 Medium long 11.0 mi 1:42:15 9:18
8/17/2009 Run   Easy 6.0 mi 53:57 9:00
8/18/2009 Run   Tempo 12.1 mi 1:44:38 8:40
8/20/2009 Run
Neighborhood loop
 Medium long 12.0 mi 1:46:38 8:54
8/21/2009 Run
Neighborhood loop
 Easy 5.1 mi 45:31 9:01
8/23/2009 Run
Lakeside Trail
 Long 20.0 mi 2:53:27 8:41
8/25/2009 Run
NP track
 Interval 8.0 mi 1:08:32 8:34
8/26/2009 Run   Medium long 11.0 mi 1:38:22 8:56
8/28/2009 Run
Neighborhood loop
 Easy 4.0 mi    
8/29/2009 Run
Frytown Hills
 Tempo 10.0 mi 1:25:27 8:33
8/30/2009 Run
Lakeside Trail
 Medium long 17.0 mi 2:24:24 8:30
9/1/2009 Run
Neighborhood loop
 Easy 8.1 mi 1:12:07 8:58
9/2/2009 Run
Neighborhood loop
 Easy 5.0 mi 48:02 9:33
9/3/2009 Run   Fartlek 8.0 mi 1:09:45 8:44
9/5/2009 Run
Neighborhood loop
 Easy 4.0 mi    
9/6/2009 Run
Lakeside Trail
 Medium long 12.0 mi 1:40:31 8:23
9/8/2009 Run
Neighborhood loop
 Easy 8.0 mi 1:10:55 8:52
9/9/2009 Run
NP track
 Interval 9.0 mi 1:15:43 8:25
9/11/2009 Run
Neighborhood loop
 Medium long 12.0 mi 1:45:17 8:47
9/12/2009 Run   Easy 5.0 mi    
9/13/2009 Run
Lake Scranton
 MP 17.0 mi 2:16:57 8:04
9/15/2009 Run
Neighborhood loop
 Easy 5.0 mi    
9/16/2009 Run   Interval 10.0 mi 1:26:54 8:42
9/18/2009 Run
Neighborhood loop
 Easy 10.0 mi 1:29:04 8:55
9/19/2009 Run
Neighborhood loop
 Easy 4.0 mi    
9/20/2009 Run
Lakeside Trail
 Long 20.0 mi 2:50:17 8:31
9/22/2009 Run
Neighborhood loop
 Interval 8.0 mi 1:12:37 9:05
9/23/2009 Run
Neighborhood loop
 Easy 5.0 mi    
9/25/2009 Run
Neighborhood loop
 Easy 4.0 mi    
9/26/2009 Run
Neighborhood loop
 Tempo 8.0 mi 1:07:50 8:29
9/27/2009 Run
Lake Scranton
 Medium long 16.0 mi 2:14:17 8:24
9/29/2009 Run
Neighborhood loop
 Easy 7.0 mi 1:07:18 9:37
9/30/2009 Run   Interval 8.0 mi 1:11:03 8:53
10/2/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/4/2009 Run
Lakeside Trail
 Medium long 12.0 mi    
10/6/2009 Run
Neighborhood loop
 Easy 6.0 mi 53:08 8:52
10/7/2009 Run
Treadmill
 MP 7.0 mi    
10/9/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/11/2009 Run
STEAMTOWN MARATHON
 Race 26.4 mi 3:29:48 7:57
10/16/2009 Run
Neighborhood loop
 Easy 4.0 mi    
10/17/2009 Run
Lackawanna Heritage trail
 Easy 5.0 mi    
10/19/2009 Run
Neighborhood loop
 Easy 5.0 mi 47:17 9:30
10/20/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/22/2009 Run
Neighborhood loop
 Easy 4.8 mi 43:14 9:00
10/24/2009 Run
Lake Scranton
 Easy 8.0 mi    
10/26/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/27/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/29/2009 Run
Neighborhood loop
 Fartlek 7.0 mi 1:04:43 9:13
10/30/2009 Run
Neighborhood loop
 Easy 5.0 mi    
10/31/2009 Run
Lakeside Trail
 Easy 9.7 mi 1:25:13 8:49
11/2/2009 Run
Neighborhood loop
 Easy 5.0 mi    
11/3/2009 Run
Neighborhood loop
 Easy 7.0 mi 1:02:56 8:57
11/3/2009 Run   Default 7.0 mi 1:02:57 8:57
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