Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
3/29/2012 Run
In town 4.5 miles
Out & Back 12.8 mi 1:43:14 8:03
5/10/2014 Run
Random
Tempo 3.1 mi 24:37 8:05
10/1/2015 Run
CASHS track
Interval 7.1 mi 56:58 8:05
6/21/2012 Run
CASHS track
Interval 5.1 mi 41:32 8:05
5/29/2014 Run
CASHS track
Interval 5.6 mi 44:55 8:06
3/24/2012 Run
Chbg Half marathon course
Out & Back 13.6 mi 1:50:04 8:06
7/3/2014 Run
CASHS track
Interval 5.9 mi 48:01 8:06
10/30/2011 Run
race
Race 26.2 mi 3:32:30 8:07
4/13/2013 Run
Mont Alto 5k
Race 2.8 mi 22:54 8:08
4/24/2008 Run
Random Route
Easy 2.2 mi 18:13 8:08
3/22/2015 Run
random race
Race 13.1 mi 1:46:40 8:09
6/12/2015 Run
CASHS track
Interval 5.1 mi 41:46 8:10
1/19/2016 Run
Out and Back (Rt 11 north)
Tempo 9.1 mi 1:14:19 8:10
3/16/2012 Run
CASHS track
PCR 9.0 mi 1:13:33 8:11
6/12/2017 Run
Waynesboro
Race 3.1 mi 25:23 8:12
3/1/2012 Run
CASHS track
PCR 8.8 mi 1:12:06 8:12
2/23/2016 Run
Out and Back (Rt 11 north)
Tempo 11.1 mi 1:31:00 8:12
7/14/2009 Run
Random Route
Easy 5.0 mi 41:00 8:12
1/17/2013 Run
CASHS track
Tempo 5.3 mi 43:55 8:14
10/9/2014 Run
CASHS track
Interval 7.6 mi 1:02:49 8:14
7/16/2015 Run
CASHS track
Interval 6.3 mi 51:33 8:15
10/13/2011 Run
CASHS track
Tempo 13.6 mi 1:51:53 8:15
4/17/2008 Run
YMCA 1 mile
Easy 2.0 mi 16:30 8:15
11/26/2015 Run
Out and Back (Rt 11 north)
Tempo 10.2 mi 1:23:54 8:16
3/10/2016 Run
CASHS track/parking lot
Interval 5.4 mi 44:42 8:16
12/16/2011 Run
Out and Back (Rt 11 north)
Tempo 9.8 mi 1:21:14 8:16
7/24/2014 Run
CASHS track
Interval 6.5 mi 53:39 8:16
2/23/2012 Run
CASHS track
Medium long 7.7 mi 1:03:25 8:17
8/2/2013 Run
Out and Back (Rt 11 north)
Out & Back 10.8 mi 1:29:33 8:17
12/2/2011 Run
CASHS track
Tempo 5.8 mi 48:14 8:17
2/9/2016 Run
Out and Back (Rt 11 north)
Tempo 10.0 mi 1:22:52 8:18
9/11/2011 Run
Random Route
Race 26.2 mi 3:37:09 8:18
6/5/2014 Run
CASHS track
Interval 5.5 mi 45:36 8:18
8/23/2013 Run
CASHS track
PCR 10.0 mi 1:22:44 8:18
3/13/2010 Run
Random Route
Race 13.1 mi 1:48:57 8:20
2/3/2016 Run
Out and Back (Rt 11 north)
Tempo 9.6 mi 1:19:52 8:20
1/1/2016 Run
CASHS track
Tempo 8.6 mi 1:11:40 8:20
1/12/2016 Run
Out and Back (Rt 11 north)
Tempo 8.8 mi 1:13:10 8:20
3/4/2010 Run
Random Route
Tempo 9.9 mi 1:22:11 8:21
6/21/2013 Run
Out and Back (Rt 11 north)
Out & Back 9.1 mi 1:15:36 8:21
9/29/2011 Run
CASHS track
Interval 5.4 mi 44:41 8:21
1/14/2010 Run
Random Route
Tempo 3.0 mi 25:01 8:21
5/27/2017 Run
Waynesboro
Tempo 3.5 mi 28:52 8:21
8/13/2015 Run
CASHS track
Interval 6.3 mi 52:09 8:21
5/16/2015 Run
mainly north end
Tempo 5.2 mi 43:44 8:21
8/27/2013 Run
CASHS track
Interval 8.9 mi 1:14:33 8:21
5/8/2010 Run
Random Route
Long 11.0 mi 1:31:40 8:21
8/14/2011 Run
CASHS track
Tempo 9.0 mi 1:15:09 8:21
5/14/2015 Run
Middle School bus circle
Interval 6.1 mi 51:04 8:22
4/9/2011 Run
Random Route
Tempo 10.4 mi 1:27:02 8:22
5/21/2015 Run
Middle School bus circle
Interval 6.1 mi 51:00 8:22
2/16/2016 Run
Treadmill
Tempo 10.3 mi 1:26:08 8:22
7/25/2013 Run
Out and Back (Rt 11 north)
Out & Back 10.1 mi 1:24:24 8:22
6/19/2014 Run
CASHS track
Interval 5.9 mi 49:28 8:23
9/8/2011 Run
CASHS track
Interval 6.1 mi 51:07 8:23
7/7/2016 Run
CASHS track
Interval 6.0 mi 50:19 8:24
10/9/2009 Bike
Random Route
Easy 7.8 mi 1:05:00 8:24
8/6/2015 Run
CASHS track
Interval 6.0 mi 50:16 8:24
7/19/2013 Run
Out and Back (Rt 11 north)
Out & Back 9.9 mi 1:23:01 8:24
5/17/2008 Run
Random Route
Long 6.8 mi 56:41 8:24
10/16/2014 Run
CASHS track
Interval 8.1 mi 1:08:19 8:25
3/11/2017 Run
Chbg Half marathon course
Race 13.1 mi 1:50:14 8:25
6/1/2018 Run
random race
Race 3.1 mi 26:06 8:26
10/29/2015 Run
CASHS track
Interval 7.5 mi 1:03:13 8:26
8/25/2011 Run
CASHS track
Tempo 13.4 mi 1:52:42 8:26
5/4/2019 Run
Random
Tempo 3.2 mi 26:39 8:27
4/22/2008 Run
Random Route
Easy 3.2 mi 27:00 8:27
10/30/2008 Run
Random Route
Easy 2.3 mi 19:00 8:27
7/10/2014 Run
CASHS track
Interval 5.9 mi 49:31 8:27
1/31/2013 Run
CASHS track
Tempo 6.2 mi 52:09 8:28
7/12/2013 Run
Out and Back (Rt 11 north)
Out & Back 9.6 mi 1:21:24 8:28
4/14/2011 Run
CASHS track
Interval 4.5 mi 37:42 8:28
9/10/2015 Run
CASHS track
Interval 6.9 mi 58:12 8:28
5/22/2008 Run
Random Route
Interval 2.8 mi 23:17 8:28
5/13/2010 Run
Random Route
Easy 3.6 mi 30:04 8:29
12/23/2011 Run
Out and Back (Rt 11 north)
Tempo 9.9 mi 1:24:03 8:29
5/16/2010 Run
Random Route
Race 26.2 mi 3:42:01 8:29
9/24/2015 Run
CASHS track
Interval 7.4 mi 1:02:38 8:29
5/14/2013 Run
CASHS track
Tempo 6.0 mi 50:31 8:29
6/1/2010 Run
Random Route
Interval 5.8 mi 48:45 8:29
6/28/2008 Run
Random Route
Race 6.2 mi 52:35 8:29
3/10/2011 Run
CASHS track
Tempo 9.6 mi 1:21:36 8:29
6/17/2008 Run
Random Route
Tempo 4.5 mi 38:11 8:30
3/12/2015 Run
CASHS track
Interval 6.4 mi 54:39 8:30
6/28/2013 Run
Out and Back (Rt 11 north)
Out & Back 9.2 mi 1:17:39 8:30
9/11/2014 Run
CASHS track
Interval 6.7 mi 56:52 8:30
10/30/2010 Run
Random Route
Easy 3.0 mi 25:33 8:30
8/28/2014 Run
CASHS track
Tempo 12.9 mi 1:49:10 8:30
1/13/2012 Run
CASHS track
Tempo 10.7 mi 1:30:30 8:30
7/17/2014 Run
CASHS track
Interval 6.7 mi 56:29 8:30
5/18/2013 Run
Random Route
Tempo 13.2 mi 1:51:53 8:30
11/21/2007 Run
Treadmill
Easy 1.0 mi 8:30 8:30
9/29/2008 Run
Random Route
Interval 2.5 mi 21:15 8:30
8/11/2011 Run
CASHS track
Tempo 10.6 mi 1:30:24 8:31
9/18/2014 Run
CASHS track
Easy Fartlek 4.1 mi 34:42 8:31
8/17/2011 Run
CASHS track
Tempo 13.5 mi 1:54:49 8:31
8/12/2014 Run
CASHS track
Tempo 9.3 mi 1:19:16 8:31
6/30/2009 Run
Random Route
Interval 3.0 mi 25:31 8:31
3/20/2016 Run
random race
Race 26.2 mi 3:42:51 8:31
4/29/2008 Run
Random Route
Tempo 3.5 mi 29:48 8:31