| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/21/2009 |
Run |
6.5 Summit Lake |
Long |
7.0 mi |
1:06:56 |
9:34 |
 |
| 6/23/2009 |
Run |
4 mile |
Easy |
4.0 mi |
37:03 |
9:16 |
|
| 6/25/2009 |
Run |
3 mile |
Tempo |
3.0 mi |
23:27 |
7:49 |
|
| 6/27/2009 |
Run |
8 mile |
Long |
8.0 mi |
1:18:50 |
9:52 |
|
| 6/28/2009 |
Run |
4 mile |
Easy |
4.3 mi |
38:45 |
9:01 |
|
| 6/30/2009 |
Run |
3 mile |
Hill |
3.0 mi |
29:16 |
9:46 |
|
| 7/1/2009 |
Run |
6 Mile Run |
Fartlek |
6.0 mi |
51:01 |
8:31 |
|
| 7/3/2009 |
Run |
6 Mile Run |
Easy |
6.0 mi |
56:53 |
9:29 |
|
| 7/5/2009 |
Run |
1 mile |
Easy |
1.1 mi |
9:59 |
9:21 |
|
| 7/5/2009 |
Run |
Freedom Run 5k |
Race |
3.1 mi |
22:24 |
7:14 |
|
| 7/7/2009 |
Run |
5 mile |
Easy |
5.0 mi |
46:57 |
9:23 |
|
| 7/8/2009 |
Spinning |
Stationary Bike |
Default |
10.5 mi |
45:00 |
4:18 |
|
| 7/9/2009 |
Run |
10 K practice race |
Race |
6.2 mi |
49:37 |
8:01 |
|
| 7/11/2009 |
Run |
8 mile |
Long |
8.3 mi |
1:18:22 |
9:28 |
|
| 7/14/2009 |
Run |
5 |
Easy |
5.5 mi |
51:43 |
9:25 |
|
| 7/15/2009 |
Run |
4 mile |
Hill |
4.0 mi |
38:31 |
9:38 |
|
| 7/16/2009 |
Run |
5 |
Fartlek |
5.4 mi |
47:36 |
8:49 |
|
| 7/20/2009 |
Run |
6 Mile Run |
Easy |
6.0 mi |
56:04 |
9:21 |
|
| 7/22/2009 |
Run |
Gilman Trail over bridge |
Easy |
4.9 mi |
47:53 |
9:42 |
|
| 7/23/2009 |
Run |
Terrapin 5k |
Race |
3.1 mi |
22:29 |
7:16 |
|
| 7/25/2009 |
Run |
10 Mile |
Long |
10.0 mi |
1:33:20 |
9:20 |
|
| 7/27/2009 |
Run |
5 mile |
Progression |
5.7 mi |
55:02 |
9:40 |
|
| 7/28/2009 |
Bike |
|
Tempo |
6.0 mi |
23:40 |
3:56 |
|
| 7/30/2009 |
Run |
warm up |
Easy |
1.0 mi |
9:12 |
9:12 |
|
| 7/30/2009 |
Run |
Mid Summer Parkview 5k |
Race |
3.1 mi |
21:54 |
7:04 |
|
| 8/2/2009 |
Run |
Muddy Buddy |
Race |
3.8 mi |
29:53 |
7:59 |
|
| 8/2/2009 |
Bike |
Muddy Buddy |
Race |
3.0 mi |
29:53 |
9:58 |
|
| 8/4/2009 |
Run |
5 mile |
Easy |
5.5 mi |
51:32 |
9:23 |
|
| 8/5/2009 |
Run |
6 Mile Run |
Progression |
6.0 mi |
56:57 |
9:30 |
|
| 8/7/2009 |
Run |
10 Mile |
Long |
10.0 mi |
1:26:27 |
8:39 |
|
| 8/10/2009 |
Hike |
starved rock |
Default |
2.6 mi |
1:38:54 |
38:29 |
|
| 8/12/2009 |
Run |
7 mile run |
Easy |
7.0 mi |
1:13:23 |
10:29 |
|
| 8/14/2009 |
Run |
4 mile |
Progression |
4.1 mi |
38:06 |
9:18 |
|
| 8/16/2009 |
Run |
warm up |
Easy |
1.1 mi |
9:57 |
9:03 |
|
| 8/16/2009 |
Run |
Summer Scamper |
Race |
3.1 mi |
22:59 |
7:25 |
|
| 8/18/2009 |
Run |
6 Mile Run |
Tempo |
6.0 mi |
54:16 |
9:03 |
|
| 8/19/2009 |
Run |
6 Mile Run |
Interval |
6.0 mi |
55:06 |
9:11 |
|
| 8/21/2009 |
Run |
10 Mile |
Long |
10.0 mi |
1:27:59 |
8:48 |
|
| 8/23/2009 |
Run |
4 mile |
Easy |
4.2 mi |
38:26 |
9:16 |
|
| 8/25/2009 |
Run |
5 mile |
Fartlek |
5.5 mi |
50:07 |
9:07 |
|
| 8/26/2009 |
Run |
4 mile |
Tempo |
4.7 mi |
38:52 |
8:17 |
|
| 8/28/2009 |
Run |
10 K |
Easy |
6.2 mi |
53:53 |
8:42 |
|
| 8/31/2009 |
Run |
7 mile run |
Easy |
7.0 mi |
1:06:20 |
9:28 |
|
| 8/31/2009 |
Bike |
8 mile |
Easy |
8.2 mi |
1:08:46 |
8:26 |
|
| 9/1/2009 |
Run |
interval / hill |
Interval |
2.5 mi |
25:27 |
10:11 |
|
| 9/2/2009 |
Run |
10 K |
Fartlek |
6.2 mi |
57:14 |
9:14 |
|
| 9/4/2009 |
Run |
4 mile |
Tempo |
4.4 mi |
36:53 |
8:23 |
|
| 9/7/2009 |
Run |
10 Mile |
Long |
10.0 mi |
1:31:22 |
9:08 |
|
| 9/10/2009 |
Run |
6 Mile Run |
Tempo |
6.0 mi |
54:19 |
9:04 |
|
| 9/11/2009 |
Run |
5 mile |
Tempo |
5.1 mi |
43:25 |
8:31 |
|
| 9/14/2009 |
Run |
8 mile |
Long |
8.0 mi |
1:17:16 |
9:40 |
|
| 9/16/2009 |
Run |
5 mile |
Progression |
5.3 mi |
45:50 |
8:39 |
|
| 9/18/2009 |
Run |
6 Mile Run |
Fartlek |
6.0 mi |
50:16 |
8:23 |
|
| 9/20/2009 |
Run |
4 mile |
Easy |
4.0 mi |
37:36 |
9:25 |
|
| 9/22/2009 |
Run |
10 Mile |
Long |
10.2 mi |
1:35:45 |
9:24 |
|
| 9/25/2009 |
Run |
6 Mile Run |
Progression |
6.0 mi |
51:25 |
8:34 |
|
| 9/28/2009 |
Run |
10 Mile |
Long |
10.1 mi |
1:31:56 |
9:07 |
|
| 9/30/2009 |
Run |
10 K practice race |
Tempo |
6.2 mi |
49:55 |
8:04 |
|
| 10/2/2009 |
Run |
4 mile |
Progression |
4.6 mi |
37:59 |
8:21 |
|
| 10/2/2009 |
Bike |
9 mile |
Default |
9.3 mi |
34:35 |
3:44 |
|
| 10/5/2009 |
Bike |
|
Default |
3.9 mi |
18:02 |
4:37 |
|
| 10/5/2009 |
Bike |
|
Default |
4.2 mi |
17:42 |
4:13 |
|
| 10/5/2009 |
Run |
5 mile |
Fartlek |
5.0 mi |
42:33 |
8:31 |
|
| 10/6/2009 |
Bike |
Oswego/ Montgomery Trail |
Default |
7.4 mi |
29:22 |
3:58 |
|
| 10/6/2009 |
Bike |
Oswego/ Montgomery Trail |
Default |
3.7 mi |
15:11 |
4:09 |
|
| 10/7/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
44:04 |
8:49 |
|
| 10/9/2009 |
Run |
Treadmill |
Easy |
6.0 mi |
53:40 |
8:57 |
|
| 10/11/2009 |
Run |
Treadmill |
Fartlek |
5.4 mi |
43:40 |
8:06 |
|
| 10/11/2009 |
Bike |
|
Default |
15.0 mi |
59:38 |
3:59 |
|
| 10/12/2009 |
Bike |
|
Default |
10.0 mi |
38:41 |
3:52 |
|
| 10/13/2009 |
Run |
5 mile |
Easy |
5.1 mi |
44:05 |
8:39 |
|
| 10/15/2009 |
Run |
Treadmill |
Progression |
5.5 mi |
48:26 |
8:49 |
|
| 10/16/2009 |
Run |
Treadmill |
Heart Rate |
6.0 mi |
1:00:03 |
10:01 |
|
| 10/16/2009 |
Bike |
Gilman Trail over bridge |
Default |
14.9 mi |
58:46 |
3:56 |
|
| 10/19/2009 |
Run |
|
Tempo |
1.0 mi |
8:30 |
8:31 |
|
| 10/19/2009 |
Run |
6 Mile Run |
Tempo |
6.8 mi |
58:43 |
8:42 |
|
| 10/21/2009 |
Run |
Treadmill |
Fartlek |
5.0 mi |
44:58 |
9:00 |
|
| 10/22/2009 |
Run |
Treadmill |
Easy |
4.2 mi |
40:55 |
9:45 |
|
| 10/23/2009 |
Run |
4 mile |
Easy |
4.4 mi |
38:31 |
8:46 |
|
| 10/24/2009 |
Bike |
|
Default |
8.7 mi |
32:44 |
3:47 |
|
| 10/25/2009 |
Bike |
|
Default |
9.3 mi |
33:18 |
3:36 |
|
| 10/27/2009 |
Run |
4 mile |
Easy |
4.0 mi |
35:06 |
8:47 |
|
| 11/1/2009 |
Run |
15k Hot Chocolate |
Race |
9.4 mi |
1:15:17 |
8:02 |
|
| 11/3/2009 |
Run |
10 K |
Easy |
6.2 mi |
54:01 |
8:43 |
|
| 11/4/2009 |
Run |
5 |
Heart Rate |
5.2 mi |
49:58 |
9:37 |
|
| 11/5/2009 |
Run |
5 |
Easy |
5.1 mi |
44:46 |
8:47 |
|
| 11/6/2009 |
Bike |
|
Default |
8.2 mi |
32:59 |
4:01 |
|
| 11/7/2009 |
Run |
5 mile |
Easy |
5.0 mi |
45:12 |
9:02 |
|
| 11/8/2009 |
Run |
5 mile |
Heart Rate |
5.4 mi |
48:33 |
9:00 |
|
| 11/10/2009 |
Run |
5 mile |
Easy |
5.5 mi |
50:29 |
9:11 |
|
| 11/11/2009 |
Run |
8 mile |
Long |
8.0 mi |
1:14:15 |
9:15 |
|
| 11/11/2009 |
Run |
warm up |
Easy |
0.5 mi |
5:30 |
11:58 |
|
| 11/14/2009 |
Run |
warm up |
Easy |
1.0 mi |
8:55 |
8:55 |
|
| 11/14/2009 |
Run |
Hobbler Gobbler |
Race |
6.2 mi |
49:02 |
7:55 |
|
| 11/15/2009 |
Bike |
Indoor Bike |
Default |
|
30:06 |
|
|
| 11/16/2009 |
Run |
6 Mile Run |
Easy |
6.5 mi |
59:58 |
9:14 |
|
| 11/17/2009 |
Run |
5 mile |
Easy |
5.0 mi |
44:59 |
9:00 |
|
| 11/18/2009 |
Run |
6 Mile Run |
Fartlek |
6.6 mi |
59:12 |
8:58 |
|
| 11/19/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
48:22 |
9:41 |
|
| 11/20/2009 |
Run |
8 mile |
Long |
8.3 mi |
1:14:20 |
8:58 |
|
|