| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 7/8/2010 |
Run |
|
M pace run |
4.0 mi |
26:40 |
6:40 |
 |
| 7/9/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/9/2010 |
Run |
|
Easy |
4.0 mi |
29:45 |
7:27 |
|
| 7/10/2010 |
Run |
|
Long |
8.3 mi |
1:00:00 |
7:13 |
|
| 7/10/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/10/2010 |
Run |
|
Tempo |
1.7 mi |
9:40 |
5:48 |
|
| 7/11/2010 |
Run |
|
Easy |
4.0 mi |
|
|
|
| 7/11/2010 |
Bike |
|
Easy |
16.0 mi |
1:20:24 |
5:02 |
|
| 7/12/2010 |
Run |
|
Easy |
4.0 mi |
|
|
|
| 7/12/2010 |
Run |
|
Interval |
5.3 mi |
30:46 |
5:52 |
|
| 7/12/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/12/2010 |
Swim |
|
Free Style |
1.0 mi |
|
|
|
| 7/12/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/13/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/13/2010 |
Run |
|
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 7/13/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/13/2010 |
Run |
|
Hill |
0.5 mi |
|
|
|
| 7/13/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 7/14/2010 |
Run |
|
Easy |
2.0 mi |
|
|
|
| 7/14/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/14/2010 |
Run |
|
Warmup/cool down |
2.0 mi |
17:00 |
8:30 |
|
| 7/15/2010 |
Run |
|
Warmup/cool down |
1.5 mi |
12:00 |
8:00 |
|
| 7/15/2010 |
Run |
|
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 7/15/2010 |
Run |
|
Warmup/cool down |
1.5 mi |
13:30 |
9:00 |
|
| 7/15/2010 |
Run |
|
Tempo |
3.0 mi |
17:05 |
5:42 |
|
| 7/15/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/16/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 7/16/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/17/2010 |
Run |
|
Easy |
5.0 mi |
37:30 |
7:30 |
|
| 7/17/2010 |
Run |
|
Hill |
3.0 mi |
|
|
|
| 7/18/2010 |
Run |
|
Easy |
4.3 mi |
30:15 |
7:03 |
|
| 7/19/2010 |
Run |
|
Interval |
6.0 mi |
36:04 |
6:01 |
|
| 7/19/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/19/2010 |
Run |
|
Easy |
4.6 mi |
34:30 |
7:30 |
|
| 7/19/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
7:50 |
7:50 |
|
| 7/19/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/20/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 7/20/2010 |
Run |
|
Easy |
6.4 mi |
45:50 |
7:10 |
|
| 7/20/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/20/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 7/20/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/21/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/21/2010 |
Run |
|
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 7/22/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/22/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/22/2010 |
Run |
|
Easy |
4.0 mi |
28:45 |
7:12 |
|
| 7/22/2010 |
Run |
|
Race |
2.0 mi |
10:49 |
5:25 |
|
| 7/22/2010 |
Run |
|
Fartlek |
3.0 mi |
15:00 |
5:00 |
|
| 7/22/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/23/2010 |
Run |
|
Easy |
4.0 mi |
29:15 |
7:19 |
|
| 7/23/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/24/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/24/2010 |
Run |
|
Long |
8.3 mi |
1:00:00 |
7:14 |
|
| 7/24/2010 |
Run |
|
Tempo |
2.8 mi |
17:12 |
6:12 |
|
| 7/25/2010 |
Run |
|
Strides |
600.0 m |
|
|
|
| 7/25/2010 |
Run |
|
Easy |
4.0 mi |
29:45 |
7:27 |
|
| 7/26/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/26/2010 |
Run |
|
Hill |
6.0 mi |
1:00:00 |
10:00 |
|
| 7/26/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/26/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/27/2010 |
Run |
|
Fartlek |
3.0 mi |
15:00 |
5:00 |
|
| 7/27/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/27/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/27/2010 |
Run |
|
Easy |
5.5 mi |
40:00 |
7:17 |
|
| 7/28/2010 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/29/2010 |
Run |
|
M pace run |
5.0 mi |
31:15 |
6:15 |
|
| 7/29/2010 |
Run |
|
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 7/29/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/29/2010 |
Run |
|
Warmup/cool down |
1.5 mi |
12:30 |
8:20 |
|
| 7/29/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:00 |
8:00 |
|
| 7/30/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 7/30/2010 |
Run |
|
Easy |
4.0 mi |
29:15 |
7:19 |
|
| 7/31/2010 |
Run |
|
Tempo |
2.0 mi |
12:00 |
6:00 |
|
| 7/31/2010 |
Run |
|
Long |
9.0 mi |
1:05:00 |
7:14 |
|
| 7/31/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 8/1/2010 |
Run |
|
Easy |
4.0 mi |
29:30 |
7:23 |
|
| 8/2/2010 |
Run |
|
Warmup/cool down |
2.0 mi |
16:30 |
8:15 |
|
| 8/2/2010 |
Run |
|
Easy |
4.0 mi |
29:15 |
7:19 |
|
| 8/2/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:15 |
8:15 |
|
| 8/2/2010 |
Run |
|
Easy |
8.0 mi |
58:08 |
7:16 |
|
| 8/3/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 8/3/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
| 8/3/2010 |
Run |
|
Easy |
4.0 mi |
29:32 |
7:23 |
|
| 8/3/2010 |
Run |
|
Warmup/cool down |
1.5 mi |
12:30 |
8:20 |
|
| 8/3/2010 |
Run |
|
Interval |
6.0 mi |
34:25 |
5:45 |
|
| 8/4/2010 |
Run |
|
Easy |
4.0 mi |
29:30 |
7:23 |
|
| 8/5/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:20 |
8:20 |
|
| 8/5/2010 |
Run |
|
Easy |
4.0 mi |
29:35 |
7:24 |
|
| 8/5/2010 |
Run |
|
Warmup/cool down |
1.5 mi |
12:30 |
8:20 |
|
| 8/5/2010 |
Run |
|
M pace run |
5.0 mi |
30:45 |
6:09 |
|
| 8/6/2010 |
Run |
|
Easy |
4.0 mi |
29:15 |
7:19 |
|
| 8/6/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 8/7/2010 |
Run |
|
Hill |
5.3 mi |
31:00 |
5:55 |
|
| 8/7/2010 |
Run |
|
Warmup/cool down |
2.0 mi |
16:30 |
8:15 |
|
| 8/7/2010 |
Run |
|
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 8/7/2010 |
Run |
|
Warmup/cool down |
2.0 mi |
16:30 |
8:15 |
|
| 8/9/2010 |
Run |
|
Tempo |
3.0 mi |
16:58 |
5:40 |
|
| 8/9/2010 |
Run |
|
Easy |
1.5 mi |
11:00 |
7:20 |
|
| 8/9/2010 |
Run |
|
Strides |
800.0 m |
|
|
|
| 8/9/2010 |
Run |
|
Warmup/cool down |
1.0 mi |
8:30 |
8:30 |
|
|