| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/7/2017 |
Run |
|
Recovery |
12.5 mi |
1:41:09 |
8:05 |
 |
| 8/10/2016 |
Run |
|
Recovery |
3.0 mi |
38:24 |
12:46 |
|
| 7/10/2016 |
Run |
|
GA |
8.1 mi |
1:08:53 |
8:28 |
|
| 6/25/2016 |
Run |
|
Recovery |
6.5 mi |
55:31 |
8:31 |
|
| 5/27/2016 |
Run |
|
Recovery |
7.1 mi |
1:00:36 |
8:31 |
|
| 5/7/2016 |
Run |
|
GA |
11.2 mi |
1:20:02 |
7:08 |
|
| 4/13/2016 |
Run |
|
Recovery |
6.3 mi |
54:36 |
8:39 |
|
| 4/11/2016 |
Run |
|
Recovery |
8.1 mi |
1:05:32 |
8:05 |
|
| 3/23/2016 |
Run |
|
MLR |
15.1 mi |
1:56:24 |
7:42 |
|
| 3/18/2016 |
Run |
|
Recovery |
8.1 mi |
1:08:51 |
8:29 |
|
| 3/11/2016 |
Run |
|
Recovery |
8.2 mi |
1:10:11 |
8:33 |
|
| 3/7/2016 |
Run |
|
Recovery |
8.0 mi |
1:11:04 |
8:52 |
|
| 2/29/2016 |
Run |
|
Recovery |
7.1 mi |
1:05:04 |
9:08 |
|
| 1/24/2016 |
Run |
|
Recovery |
3.6 mi |
31:21 |
8:42 |
|
| 1/24/2016 |
Run |
|
Race |
3.1 mi |
18:24 |
5:57 |
|
| 1/24/2016 |
Run |
|
Recovery |
3.7 mi |
29:55 |
8:03 |
|
| 1/20/2016 |
Run |
|
Speed |
10.0 mi |
1:21:20 |
8:07 |
|
| 1/17/2016 |
Run |
|
Speed |
11.6 mi |
1:39:43 |
8:35 |
|
| 1/14/2016 |
Run |
|
Speed |
11.4 mi |
1:36:42 |
8:29 |
|
| 1/9/2016 |
Run |
|
Speed |
11.2 mi |
1:30:51 |
8:05 |
|
| 1/6/2016 |
Run |
|
Speed |
11.0 mi |
1:33:09 |
8:28 |
|
| 12/29/2015 |
Run |
|
Recovery |
7.1 mi |
57:12 |
8:01 |
|
| 12/24/2015 |
Run |
|
GA |
7.1 mi |
55:47 |
7:51 |
|
| 12/22/2015 |
Run |
|
Speed |
10.6 mi |
1:24:30 |
7:58 |
|
| 12/19/2015 |
Run |
|
GA |
7.1 mi |
53:37 |
7:32 |
|
| 12/4/2015 |
Run |
|
Recovery |
5.1 mi |
40:26 |
7:53 |
|
| 11/30/2015 |
Run |
|
Recovery |
6.5 mi |
54:10 |
8:19 |
|
| 11/26/2015 |
Run |
2 x 5K @ MP |
MP |
12.5 mi |
1:33:20 |
7:28 |
|
| 11/20/2015 |
Run |
|
GA |
7.1 mi |
52:40 |
7:24 |
|
| 11/14/2015 |
Run |
|
GA |
6.5 mi |
52:00 |
7:59 |
|
| 11/7/2015 |
Run |
|
LT |
12.4 mi |
1:29:05 |
7:10 |
|
| 11/4/2015 |
Run |
|
Easy |
2.3 mi |
19:14 |
8:33 |
|
| 11/4/2015 |
Run |
@VO2Max — 2 x 1 mi @ ~5:40, 4 x 1200 @ 5:40-5:45 |
Speed |
10.6 mi |
1:16:16 |
7:11 |
|
| 10/28/2015 |
Run |
|
LT |
13.1 mi |
1:34:36 |
7:13 |
|
| 10/21/2015 |
Run |
|
Speed |
12.4 mi |
1:34:32 |
7:37 |
|
| 10/14/2015 |
Run |
|
LT |
12.5 mi |
1:30:29 |
7:14 |
|
| 9/30/2015 |
Run |
with 18 mins @ 6:17 |
LT |
6.1 mi |
44:48 |
7:20 |
|
| 9/30/2015 |
Run |
|
LT |
0.3 mi |
2:40 |
8:54 |
|
| 9/30/2015 |
Run |
with 22 mins @ 6:09; 5 mins rest |
LT |
6.0 mi |
42:32 |
7:09 |
|
| 9/23/2015 |
Run |
@LT - 20 min @ 6:06 - 5 min rest - 16 min @ 6:12 |
LT |
12.4 mi |
1:29:50 |
7:15 |
|
| 9/16/2015 |
Run |
18 min @ 6:06; 4:30 recovery; 12 min @ 6:14 |
LT |
11.0 mi |
1:19:36 |
7:14 |
|
| 9/8/2015 |
Run |
with 3x2 @ 6:08, 6:05, 6:03 |
LT |
13.5 mi |
1:42:31 |
7:36 |
|
| 9/1/2015 |
Run |
with 2 x 2 @ 6:00, 2 x 800 @ 5:40 |
Default |
15.4 mi |
2:04:47 |
8:06 |
|
| 8/26/2015 |
Run |
with 2 @ 6:11, 4 x 1 @ 6:01, 5:51, 5:59, 5:51 |
Strength |
13.5 mi |
1:46:10 |
7:52 |
|
| 8/19/2015 |
Run |
with 6 x 1 |
Strength |
13.5 mi |
1:45:19 |
7:48 |
|
| 8/7/2015 |
Run |
|
Recovery |
6.5 mi |
54:00 |
8:17 |
|
| 7/25/2015 |
Run |
|
Easy |
11.2 mi |
1:29:01 |
7:57 |
|
| 7/23/2015 |
Run |
with 4 @ LT effort |
LT |
11.2 mi |
1:27:35 |
7:50 |
|
| 7/18/2015 |
Run |
|
Recovery |
11.2 mi |
1:31:19 |
8:09 |
|
| 7/16/2015 |
Run |
|
Easy |
11.2 mi |
1:25:01 |
7:36 |
|
| 7/10/2015 |
Run |
|
Easy |
11.2 mi |
1:28:31 |
7:54 |
|
| 6/14/2015 |
Run |
|
Recovery |
3.1 mi |
39:46 |
12:50 |
|
| 6/6/2015 |
Run |
|
Recovery |
5.1 mi |
45:44 |
8:59 |
|
| 6/3/2015 |
Run |
|
Recovery |
4.1 mi |
35:33 |
8:41 |
|
| 6/1/2015 |
Run |
|
Recovery |
2.7 mi |
27:35 |
10:14 |
|
| 5/22/2015 |
Run |
|
Recovery |
6.5 mi |
52:51 |
8:08 |
|
| 5/15/2015 |
Run |
|
Default |
6.5 mi |
53:43 |
8:16 |
|
| 5/5/2015 |
Run |
|
Recovery |
6.5 mi |
55:50 |
8:36 |
|
| 4/29/2015 |
Run |
|
Easy |
6.5 mi |
51:57 |
8:00 |
|
| 4/15/2015 |
Run |
with 2 @ fast-ish |
Easy |
6.5 mi |
48:47 |
7:31 |
|
| 4/11/2015 |
Run |
with strides |
Easy |
6.5 mi |
51:41 |
7:58 |
|
| 4/1/2015 |
Run |
with 10 x 400 |
Speed |
11.2 mi |
1:30:56 |
8:08 |
|
| 3/29/2015 |
Run |
|
Recovery |
6.2 mi |
53:33 |
8:39 |
|
| 3/24/2015 |
Run |
with strides |
Easy |
9.5 mi |
1:13:42 |
7:46 |
|
| 3/17/2015 |
Run |
|
Recovery |
10.0 mi |
1:21:20 |
8:08 |
|
| 3/11/2015 |
Run |
7 x 3min @ 10K 90 secs between |
Speed |
9.6 mi |
1:15:39 |
7:53 |
|
| 3/5/2015 |
Run |
|
Easy |
6.5 mi |
51:54 |
8:00 |
|
| 2/19/2015 |
Run |
|
Recovery |
8.1 mi |
1:06:29 |
8:13 |
|
| 2/15/2015 |
Run |
|
Easy |
8.1 mi |
1:03:48 |
7:53 |
|
| 2/11/2015 |
Run |
1mi,800m,3x400m,800m,1mi |
Strength |
11.0 mi |
1:25:41 |
7:46 |
|
| 2/3/2015 |
Run |
|
Recovery |
7.9 mi |
1:04:13 |
8:07 |
|
| 1/20/2015 |
Run |
|
Easy |
6.5 mi |
51:58 |
7:59 |
|
| 12/30/2014 |
Run |
|
Recovery |
6.5 mi |
55:53 |
8:34 |
|
| 12/22/2014 |
Run |
|
Recovery |
6.5 mi |
56:21 |
8:40 |
|
| 11/25/2014 |
Run |
with 6 x 1 @ 6:03,6:03,5:57,6:05,6:07,5:58 |
Strength |
12.1 mi |
1:34:07 |
7:46 |
|
| 11/18/2014 |
Run |
with 2 x 3 mi @ 6:23, 6:18 |
Strength |
13.3 mi |
1:42:47 |
7:44 |
|
| 11/11/2014 |
Run |
with 3 x 2 mi @ 6:15,6:15,6:16 |
Strength |
13.3 mi |
1:44:34 |
7:52 |
|
| 11/4/2014 |
Run |
with 6 x 1 @ 6:18,6:09,6:06,6:13,6:12,6:10 |
Strength |
13.8 mi |
1:50:15 |
8:00 |
|
| 10/30/2014 |
Run |
|
Strength |
5.1 mi |
36:34 |
7:11 |
|
| 10/11/2014 |
Run |
|
Recovery |
3.5 mi |
33:58 |
9:43 |
|
| 10/7/2014 |
Run |
downhill |
Hills |
5.1 mi |
35:54 |
7:03 |
|
| 9/30/2014 |
Run |
|
Recovery |
11.2 mi |
1:32:37 |
8:17 |
|
| 9/25/2014 |
Run |
|
MLR |
13.2 mi |
1:48:35 |
8:14 |
|
| 9/24/2014 |
Run |
downhill |
Tempo |
3.1 mi |
19:31 |
6:17 |
|
| 9/10/2014 |
Run |
with 4 sets of (200 @ 37/200jog; 200 @ 37.5/200jog; 400 @ 78.5/4 |
Speed |
10.2 mi |
1:27:00 |
8:32 |
|
| 9/5/2014 |
Run |
with 4x200 @ 36.5; 6x400 @ 80; 4x200 @ 38 |
Speed |
10.5 mi |
1:30:16 |
8:36 |
|
| 8/6/2014 |
Run |
with strides |
Easy |
6.5 mi |
51:09 |
7:52 |
|
| 7/27/2014 |
Run |
Lake Merritt 10K |
Race |
6.2 mi |
38:05 |
6:09 |
|
| 7/27/2014 |
Run |
|
Recovery |
1.4 mi |
12:15 |
8:46 |
|
| 7/23/2014 |
Run |
with 3 x 4 @ 6:14, 6:19, 6:38 |
Strength |
19.0 mi |
2:23:01 |
7:32 |
|