| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/8/2012 |
Run |
Boilermaker |
Race |
15.0 km |
57:34 |
6:11 |
 |
| 9/12/2010 |
Run |
D&H Trail Half Marathon |
Race |
13.1 mi |
1:21:07 |
6:12 |
|
| 11/22/2012 |
Run |
Pete Keyes Turkey Trot |
Tempo |
5.0 mi |
31:01 |
6:13 |
|
| 10/21/2012 |
Run |
St. James |
Tempo |
3.2 mi |
19:44 |
6:13 |
|
| 1/19/2012 |
Run |
Otsiningo Park |
Tempo |
6.0 mi |
37:16 |
6:13 |
|
| 5/4/2014 |
Run |
Bridge Run Half Marathon |
Pace Run |
13.1 mi |
1:21:24 |
6:13 |
|
| 11/28/2013 |
Run |
Mac Park |
Base Miles |
5.0 mi |
31:20 |
6:13 |
|
| 5/19/2010 |
Run |
Rail Trail |
Tempo |
3.0 mi |
18:40 |
6:14 |
|
| 7/12/2009 |
Run |
|
Race |
15.0 km |
58:11 |
6:15 |
|
| 4/10/2013 |
Run |
Otsiningo Park |
Tempo Intervals |
9.0 mi |
56:16 |
6:16 |
|
| 11/28/2013 |
Run |
Pete Keyes 5 Miler |
Tempo |
5.0 mi |
31:18 |
6:16 |
|
| 1/11/2014 |
Run |
January Freeze 10k |
Tempo |
6.2 mi |
38:57 |
6:16 |
|
| 7/14/2013 |
Run |
Boilermaker 15k |
Pace Run |
9.4 mi |
58:55 |
6:17 |
|
| 6/21/2014 |
Run |
Vestal XX |
Race |
20.0 km |
1:18:02 |
6:17 |
|
| 6/4/2014 |
Run |
Binghamton University |
Tempo |
5.2 mi |
32:47 |
6:17 |
|
| 5/6/2012 |
Run |
Bridge Run Half Marathon |
Race |
13.1 mi |
1:22:22 |
6:17 |
|
| 9/11/2011 |
Run |
D&H Trail Half Marathon |
Race |
13.1 mi |
1:22:20 |
6:18 |
|
| 3/28/2013 |
Run |
Rail Trail |
Tempo Intervals |
9.5 mi |
59:46 |
6:18 |
|
| 12/9/2012 |
Run |
Santa Run |
Default |
3.1 mi |
19:48 |
6:19 |
|
| 9/8/2013 |
Run |
D&H Half Marathon |
Pace Run |
13.1 mi |
1:22:42 |
6:19 |
|
| 11/9/2014 |
Run |
|
Race |
10.0 mi |
1:02:59 |
6:19 |
|
| 3/25/2012 |
Run |
Forks XV |
Race |
9.3 mi |
58:55 |
6:19 |
|
| 9/9/2012 |
Run |
D&H Half Marathon |
Pace Run |
13.1 mi |
1:22:53 |
6:20 |
|
| 6/2/2011 |
Run |
Otsiningo Park |
Tempo |
7.0 mi |
44:17 |
6:20 |
|
| 1/19/2013 |
Run |
Freeze Series 10k |
Tempo |
6.3 mi |
39:50 |
6:21 |
|
| 4/3/2013 |
Run |
Rail Trail |
Tempo/Fartlek |
9.0 mi |
57:27 |
6:23 |
|
| 4/21/2013 |
Run |
Seneca 7 |
Pace Run |
4.5 mi |
28:29 |
6:24 |
|
| 6/15/2013 |
Run |
Vestal XX |
Pace Run |
12.5 mi |
1:19:56 |
6:24 |
|
| 8/30/2012 |
Run |
Otsiningo Park |
Tempo Intervals |
11.0 mi |
1:10:33 |
6:25 |
|
| 3/3/2011 |
Run |
Otsiningo Park |
Tempo |
10.0 mi |
1:04:10 |
6:25 |
|
| 7/4/2013 |
Run |
Rail Trail |
Tempo Intervals |
6.6 mi |
42:10 |
6:26 |
|
| 3/27/2011 |
Run |
Forks XV Course |
Pace Run |
10.3 mi |
1:06:10 |
6:26 |
|
| 6/30/2013 |
Run |
Otsiningo Park |
Pace Run |
3.4 mi |
22:08 |
6:26 |
|
| 4/7/2011 |
Run |
Otsiningo Park |
Tempo |
8.0 mi |
51:33 |
6:27 |
|
| 4/9/2009 |
Run |
|
Race |
13.1 mi |
1:24:28 |
6:27 |
|
| 1/12/2013 |
Run |
Freeze Series 10k |
Tempo |
6.3 mi |
40:32 |
6:28 |
|
| 6/5/2014 |
Run |
Confluence Thursday |
Base with work |
5.0 mi |
32:21 |
6:28 |
|
| 8/26/2012 |
Run |
Thater Course |
Pace Run |
3.5 mi |
22:36 |
6:28 |
|
| 6/18/2011 |
Run |
Vestal XX |
Race |
12.4 mi |
1:20:14 |
6:28 |
|
| 5/5/2013 |
Run |
Bridge Run Half Marathon |
Race |
13.1 mi |
1:24:31 |
6:28 |
|
| 6/16/2012 |
Run |
Vestal XX |
Pace Run |
12.4 mi |
1:20:28 |
6:29 |
|
| 10/19/2014 |
Run |
Leaf Peeper Half |
Pace Run |
12.9 mi |
1:23:52 |
6:29 |
|
| 3/1/2013 |
Run |
Otsiningo Park |
Tempo Intervals |
8.0 mi |
51:52 |
6:29 |
|
| 8/4/2011 |
Run |
Rail Trail |
Tempo |
8.0 mi |
51:52 |
6:29 |
|
| 8/17/2011 |
Run |
Rail Trail |
Tempo |
8.0 mi |
51:52 |
6:29 |
|
| 7/13/2014 |
Run |
Boilermaker 15k |
Pace Run |
9.4 mi |
1:01:03 |
6:30 |
|
| 1/1/2012 |
Run |
Mendon Ponds |
Pace Run |
7.5 mi |
48:53 |
6:31 |
|
| 10/3/2010 |
Run |
Wineglass Marathon |
Race |
26.2 mi |
2:50:24 |
6:31 |
|
| 5/5/2011 |
Run |
Otsiningo Park |
Tempo |
7.0 mi |
45:32 |
6:31 |
|
| 7/26/2012 |
Run |
Rail Trail |
Tempo Intervals |
10.0 mi |
1:05:03 |
6:31 |
|
| 8/16/2012 |
Run |
Otsiningo Park |
Tempo |
8.8 mi |
56:58 |
6:31 |
|
| 12/5/2010 |
Run |
Harry's Half |
Pace Run |
13.1 mi |
1:25:25 |
6:32 |
|
| 6/22/2011 |
Run |
Binghamton University |
Interval |
8.0 mi |
52:10 |
6:32 |
|
| 6/29/2011 |
Run |
Rail Trail |
Tempo |
8.0 mi |
52:10 |
6:32 |
|
| 12/24/2014 |
Run |
Binghamton University |
Interval |
6.8 mi |
44:10 |
6:33 |
|
| 5/31/2012 |
Run |
Neighborhood |
Tempo |
6.5 mi |
42:37 |
6:34 |
|
| 6/9/2010 |
Run |
Neighborhood |
Tempo |
7.0 mi |
45:54 |
6:34 |
|
| 4/30/2014 |
Run |
Binghamton University |
Interval |
5.1 mi |
33:32 |
6:34 |
|
| 9/23/2011 |
Run |
Otsiningo Park |
Tempo/Fartlek |
8.0 mi |
52:31 |
6:34 |
|
| 3/29/2012 |
Run |
Binghamton University |
Interval |
6.0 mi |
39:25 |
6:35 |
|
| 9/10/2014 |
Run |
Wegman's |
Tempo |
5.0 mi |
32:58 |
6:35 |
|
| 6/19/2010 |
Run |
Vestal XX (very hilly) |
Race |
20.0 km |
1:21:47 |
6:35 |
|
| 2/3/2011 |
Run |
|
Tempo |
8.3 mi |
54:31 |
6:36 |
|
| 12/16/2010 |
Run |
Rail Trail / Endicott |
Tempo/Fartlek |
8.0 mi |
52:45 |
6:36 |
|
| 5/29/2013 |
Run |
Rail Trail |
Tempo Intervals |
5.2 mi |
34:01 |
6:37 |
|
| 3/19/2014 |
Run |
Rail Trail |
Tempo Intervals |
9.0 mi |
59:29 |
6:37 |
|
| 9/22/2010 |
Run |
Binghamton University/ Vestal Ave |
Tempo |
8.0 mi |
52:53 |
6:37 |
|
| 12/15/2011 |
Run |
Binghamton University |
Interval |
8.5 mi |
56:15 |
6:38 |
|
| 11/10/2011 |
Run |
Neighborhood |
Tempo |
7.0 mi |
46:25 |
6:38 |
|
| 12/14/2014 |
Run |
Santa Run |
Tempo |
3.1 mi |
20:46 |
6:38 |
|
| 5/12/2011 |
Run |
Binghamton University |
Interval |
5.0 mi |
33:11 |
6:39 |
|
| 1/5/2013 |
Run |
Freeze Series 10k |
Tempo |
6.3 mi |
41:45 |
6:39 |
|
| 7/1/2010 |
Run |
Rail Trail |
Tempo |
8.0 mi |
53:07 |
6:39 |
|
| 4/11/2012 |
Run |
Neighborhood |
Tempo/Fartlek |
8.0 mi |
53:08 |
6:39 |
|
| 6/28/2012 |
Run |
Rail Trail |
Tempo Intervals |
9.0 mi |
59:48 |
6:39 |
|
| 5/18/2012 |
Run |
Neighborhood |
Tempo Intervals |
7.0 mi |
46:31 |
6:39 |
|
| 3/21/2013 |
Run |
Binghamton University |
Tempo Intervals |
1.3 mi |
8:19 |
6:40 |
|
| 10/31/2013 |
Run |
Endwell China Buffet |
Tempo |
7.0 mi |
46:41 |
6:40 |
|
| 10/28/2010 |
Run |
Rail Trail / Endicott |
Tempo/Fartlek |
7.0 mi |
46:37 |
6:40 |
|
| 6/6/2013 |
Run |
Rail Trail |
Interval |
11.3 mi |
1:15:15 |
6:40 |
|
| 6/27/2014 |
Run |
Neighborhood |
Base Miles |
4.5 mi |
30:12 |
6:40 |
|
| 7/10/2014 |
Run |
Confluence Thursday |
Base Miles |
6.1 mi |
40:20 |
6:40 |
|
| 7/21/2010 |
Run |
CV Track |
Tempo/Fartlek |
3.8 mi |
25:00 |
6:40 |
|
| 1/25/2014 |
Run |
Warm up |
Easy/Recovery |
0.3 mi |
1:52 |
6:41 |
|
| 4/14/2011 |
Run |
Binghamton University/ Vestal Ave |
Tempo |
8.0 mi |
53:25 |
6:41 |
|
| 8/19/2010 |
Run |
Neighborhood |
Tempo |
8.0 mi |
53:22 |
6:41 |
|
| 6/21/2012 |
Run |
Neighborhood |
Interval |
8.0 mi |
53:26 |
6:41 |
|
| 4/5/2012 |
Run |
Binghamton University |
Interval |
9.0 mi |
1:00:09 |
6:41 |
|
| 5/8/2014 |
Run |
Binghamton University |
Interval |
7.8 mi |
52:01 |
6:42 |
|
| 9/20/2012 |
Run |
Home/Wegmans Loop |
Default |
8.0 mi |
53:34 |
6:42 |
|
| 10/16/2011 |
Run |
Empire State Marathon |
Race |
26.3 mi |
2:56:00 |
6:43 |
|
| 8/11/2011 |
Run |
Rail Trail |
Interval |
7.5 mi |
50:22 |
6:43 |
|
| 8/17/2014 |
Run |
Catherine Valley Half |
Tempo |
13.0 mi |
1:27:13 |
6:43 |
|
| 6/2/2010 |
Run |
Rail Trail |
Tempo |
6.0 mi |
40:18 |
6:43 |
|
| 12/29/2011 |
Run |
|
Tempo Intervals |
8.0 mi |
53:45 |
6:44 |
|
| 6/15/2011 |
Run |
Neighborhood |
Interval |
4.0 mi |
26:54 |
6:44 |
|
| 7/20/2011 |
Run |
Vestal HS |
Interval |
7.0 mi |
47:05 |
6:44 |
|
| 12/22/2011 |
Run |
Otsiningo Park |
Tempo |
8.8 mi |
58:54 |
6:44 |
|
| 11/3/2011 |
Run |
Otsiningo Park |
Tempo |
7.0 mi |
47:12 |
6:45 |
|
| 8/5/2010 |
Run |
Ithaca Rec Way Trail |
Pace Run |
9.0 mi |
1:00:44 |
6:45 |
|