| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 1/26/2013 |
Run |
Freeze Series 10k |
Base with work |
6.3 mi |
42:31 |
6:45 |
 |
| 4/25/2013 |
Run |
Rail Trail |
Tempo Intervals |
8.5 mi |
57:25 |
6:46 |
|
| 5/13/2010 |
Run |
Binghamton University |
Easy/Recovery |
4.0 mi |
27:01 |
6:46 |
|
| 11/20/2014 |
Run |
Rail Trail |
Tempo/Fartlek |
7.5 mi |
50:40 |
6:46 |
|
| 8/11/2010 |
Run |
Binghamton University |
Tempo Intervals |
8.0 mi |
54:08 |
6:46 |
|
| 10/13/2013 |
Run |
Steamtown |
Base Miles |
1.1 mi |
7:27 |
6:47 |
|
| 5/24/2012 |
Run |
Binghamton University |
Interval |
7.5 mi |
50:48 |
6:47 |
|
| 4/28/2013 |
Run |
Rail Trail / Endicott |
Tempo Intervals |
11.0 mi |
1:14:31 |
6:47 |
|
| 7/3/2014 |
Run |
Otsiningo Park |
Tempo Intervals |
6.2 mi |
42:17 |
6:47 |
|
| 6/20/2014 |
Run |
Neighborhood |
Base Miles |
3.0 mi |
20:25 |
6:47 |
|
| 9/28/2013 |
Run |
Pink Dress 5k |
Tempo |
4.3 mi |
29:12 |
6:48 |
|
| 1/14/2012 |
Run |
Freeze Series 10k |
Pace Run |
6.2 mi |
42:07 |
6:48 |
|
| 4/17/2014 |
Run |
Confluence Thursday |
Base Miles |
5.1 mi |
34:23 |
6:48 |
|
| 1/18/2014 |
Run |
January Freeze 10k |
Base Miles |
6.3 mi |
42:48 |
6:48 |
|
| 12/9/2011 |
Run |
Otsiningo Park |
Tempo |
8.8 mi |
59:32 |
6:49 |
|
| 1/30/2011 |
Run |
Wegman's/Riverside Loop |
Long |
18.0 mi |
2:02:30 |
6:49 |
|
| 8/22/2013 |
Run |
Confluence Thursday |
Tempo |
7.8 mi |
53:13 |
6:49 |
|
| 9/23/2012 |
Run |
Otsiningo / Chenango Loop |
Long |
12.0 mi |
1:21:54 |
6:50 |
|
| 4/13/2014 |
Run |
Rail Trail / Endicott |
Long |
12.1 mi |
1:22:37 |
6:50 |
|
| 1/5/2011 |
Run |
Otsiningo Park |
Tempo |
8.0 mi |
54:35 |
6:50 |
|
| 7/25/2013 |
Run |
Binghamton University |
Interval |
8.0 mi |
54:28 |
6:50 |
|
| 8/9/2012 |
Run |
Neighborhood |
Pace Run |
12.0 mi |
1:21:54 |
6:50 |
|
| 2/28/2012 |
Run |
Binghamton University |
Interval |
10.0 mi |
1:08:16 |
6:50 |
|
| 9/29/2010 |
Run |
|
Tempo |
8.0 mi |
54:37 |
6:50 |
|
| 10/9/2011 |
Run |
Rail Trail |
Base Miles |
10.0 mi |
1:08:17 |
6:50 |
|
| 9/13/2012 |
Run |
Home/Wegmans Loop |
Tempo Intervals |
9.0 mi |
1:01:28 |
6:50 |
|
| 10/18/2013 |
Run |
Confluence Thursday |
Interval |
6.0 mi |
41:00 |
6:50 |
|
| 4/5/2014 |
Run |
YMCA |
Base Miles |
7.0 mi |
47:55 |
6:51 |
|
| 6/21/2013 |
Run |
Cool down |
Base Miles |
1.2 mi |
8:20 |
6:51 |
|
| 5/6/2009 |
Run |
New Jersey Marathon |
Race |
26.2 mi |
2:59:10 |
6:51 |
|
| 10/10/2014 |
Run |
Neighborhood |
Base with work |
6.0 mi |
41:03 |
6:51 |
|
| 8/2/2012 |
Run |
Binghamton University |
Interval |
10.0 mi |
1:08:25 |
6:51 |
|
| 2/21/2014 |
Run |
|
Interval |
6.9 mi |
47:30 |
6:51 |
|
| 7/23/2014 |
Run |
Confluence |
Tempo Intervals |
6.0 mi |
41:09 |
6:51 |
|
| 10/6/2011 |
Run |
Otsiningo Park |
Tempo/Fartlek |
6.0 mi |
41:06 |
6:51 |
|
| 5/3/2012 |
Run |
Binghamton University |
Tempo/Fartlek |
5.0 mi |
34:15 |
6:51 |
|
| 9/26/2012 |
Run |
Binghamton University/ Vestal Ave |
Tempo Intervals |
5.0 mi |
34:15 |
6:51 |
|
| 10/7/2010 |
Run |
Rail Trail |
Tempo |
6.1 mi |
41:35 |
6:52 |
|
| 1/8/2011 |
Run |
Otsiningo Park |
Base Miles |
8.3 mi |
56:52 |
6:52 |
|
| 12/5/2014 |
Run |
Confluence |
Base Miles |
5.0 mi |
34:16 |
6:52 |
|
| 9/5/2012 |
Run |
Home/Wegmans Loop |
Mid-Long |
14.0 mi |
1:36:00 |
6:52 |
|
| 5/2/2014 |
Run |
Neighborhood |
Base Miles |
1.0 mi |
7:00 |
6:52 |
|
| 3/5/2013 |
Run |
Home/Vestal Ave Loop |
Base Miles |
8.0 mi |
54:52 |
6:52 |
|
| 7/16/2014 |
Run |
Confluence |
Base with work |
7.3 mi |
49:44 |
6:52 |
|
| 10/20/2011 |
Run |
Otsiningo Park |
Tempo/Fartlek |
7.0 mi |
48:01 |
6:52 |
|
| 11/6/2011 |
Run |
Red Baron Half |
Long |
13.1 mi |
1:30:09 |
6:52 |
|
| 8/11/2013 |
Run |
Wegman's/Riverside Loop |
Long |
15.0 mi |
1:43:01 |
6:52 |
|
| 8/29/2013 |
Run |
Rail Trail |
Pace Run |
4.4 mi |
30:16 |
6:52 |
|
| 7/29/2010 |
Run |
Neighborhood |
Pace Run |
10.0 mi |
1:08:38 |
6:52 |
|
| 9/18/2013 |
Run |
Rail Trail |
Tempo Intervals |
7.6 mi |
52:10 |
6:52 |
|
| 2/20/2013 |
Run |
Neighborhood |
Interval |
7.0 mi |
48:04 |
6:53 |
|
| 9/28/2012 |
Run |
Neighborhood |
Base Miles |
5.0 mi |
34:21 |
6:53 |
|
| 2/22/2014 |
Run |
Confluence |
Base Miles |
6.0 mi |
41:19 |
6:53 |
|
| 1/4/2012 |
Run |
Binghamton University |
Interval |
5.3 mi |
36:06 |
6:53 |
|
| 7/7/2010 |
Run |
Rail Trail |
Tempo/Fartlek |
8.0 mi |
55:01 |
6:53 |
|
| 9/21/2013 |
Run |
YMCA |
Base Miles |
7.3 mi |
49:54 |
6:53 |
|
| 8/25/2010 |
Run |
Binghamton University |
Interval |
8.0 mi |
55:04 |
6:53 |
|
| 6/7/2012 |
Run |
Binghamton University |
Interval |
7.0 mi |
48:11 |
6:53 |
|
| 7/6/2011 |
Run |
Binghamton University |
Interval |
4.5 mi |
30:59 |
6:54 |
|
| 9/16/2012 |
Run |
Wineglass Course |
Long |
24.0 mi |
2:45:24 |
6:54 |
|
| 6/11/2014 |
Run |
Binghamton University |
Base Miles |
4.5 mi |
31:00 |
6:54 |
|
| 7/9/2014 |
Run |
Binghamton University |
Base Miles |
4.5 mi |
31:00 |
6:54 |
|
| 7/23/2013 |
Run |
Rail Trail |
Base Miles |
5.0 mi |
34:28 |
6:54 |
|
| 5/15/2014 |
Run |
Binghamton University |
Interval |
6.8 mi |
47:05 |
6:54 |
|
| 12/25/2014 |
Run |
Around the Horn Loop |
Base Miles |
8.0 mi |
55:13 |
6:54 |
|
| 3/9/2014 |
Run |
Nezuntoz |
Long |
11.3 mi |
1:17:43 |
6:54 |
|
| 7/26/2013 |
Run |
Rail Trail |
Base Miles |
8.0 mi |
55:11 |
6:54 |
|
| 4/28/2011 |
Run |
Binghamton University |
Interval |
7.0 mi |
48:17 |
6:54 |
|
| 7/5/2012 |
Run |
Binghamton University |
Interval |
5.0 mi |
34:30 |
6:54 |
|
| 8/21/2013 |
Run |
Upper Front / Otsiningo |
Pace Run |
11.0 mi |
1:15:55 |
6:55 |
|
| 7/12/2012 |
Run |
Home/Wegmans Loop |
Pace Run |
9.0 mi |
1:02:07 |
6:55 |
|
| 8/23/2012 |
Run |
Rail Trail |
Interval |
8.0 mi |
55:13 |
6:55 |
|
| 9/9/2011 |
Run |
Neighborhood |
Base Miles |
6.0 mi |
41:25 |
6:55 |
|
| 3/17/2011 |
Run |
Binghamton University |
Interval |
12.5 mi |
1:26:18 |
6:55 |
|
| 9/25/2011 |
Run |
Rail Trail / Endicott |
Long |
15.0 mi |
1:43:34 |
6:55 |
|
| 3/24/2013 |
Run |
Warm up |
Easy/Recovery |
0.7 mi |
4:50 |
6:55 |
|
| 6/9/2011 |
Run |
Otsiningo Park |
Interval |
6.0 mi |
41:32 |
6:55 |
|
| 9/25/2014 |
Run |
Endwell China Buffet |
Tempo |
6.5 mi |
45:06 |
6:56 |
|
| 12/18/2014 |
Run |
Neighborhood |
Base Miles |
5.2 mi |
35:59 |
6:56 |
|
| 9/12/2012 |
Run |
Neighborhood |
Base Miles |
10.0 mi |
1:09:13 |
6:56 |
|
| 6/11/2013 |
Run |
Binghamton University |
Interval |
9.3 mi |
1:04:22 |
6:56 |
|
| 8/30/2013 |
Run |
Otsiningo Park |
Base Miles |
10.0 mi |
1:09:17 |
6:56 |
|
| 4/10/2014 |
Run |
Binghamton University |
Base Miles |
5.2 mi |
35:44 |
6:56 |
|
| 12/23/2010 |
Run |
Otsiningo Park |
Tempo/Fartlek |
9.0 mi |
1:02:20 |
6:56 |
|
| 10/9/2013 |
Run |
Rail Trail |
Base Miles |
4.0 mi |
27:55 |
6:56 |
|
| 1/15/2011 |
Run |
Otsiningo Park |
Base Miles |
8.6 mi |
59:31 |
6:56 |
|
| 1/31/2013 |
Run |
Neighborhood |
Tempo/Fartlek |
6.0 mi |
41:34 |
6:56 |
|
| 4/26/2012 |
Run |
Binghamton University/ Vestal Ave |
Tempo/Fartlek |
8.0 mi |
55:26 |
6:56 |
|
| 10/15/2014 |
Run |
Neighborhood |
Tempo Intervals |
4.0 mi |
27:43 |
6:56 |
|
| 11/13/2014 |
Run |
Binghamton University |
Interval |
8.5 mi |
59:00 |
6:56 |
|
| 5/11/2010 |
Run |
Binghamton University |
Tempo/Fartlek |
5.0 mi |
34:40 |
6:56 |
|
| 7/19/2012 |
Run |
Otsiningo Park |
Base with work |
8.0 mi |
55:28 |
6:56 |
|
| 4/17/2013 |
Run |
Binghamton University |
Base with work |
7.0 mi |
48:32 |
6:56 |
|
| 7/31/2011 |
Run |
Blue Dolphin |
Long |
19.0 mi |
2:11:45 |
6:57 |
|
| 11/17/2011 |
Run |
Binghamton University |
Interval |
6.5 mi |
45:06 |
6:57 |
|
| 11/10/2010 |
Run |
Binghamton University |
Interval |
7.5 mi |
52:03 |
6:57 |
|
| 4/12/2013 |
Run |
Neighborhood |
Base Miles |
7.0 mi |
48:35 |
6:57 |
|
| 10/20/2010 |
Run |
Binghamton University |
Tempo |
7.2 mi |
49:59 |
6:57 |
|
| 6/12/2011 |
Run |
Vestal XX Course |
Long |
15.0 mi |
1:44:14 |
6:57 |
|
| 2/13/2013 |
Run |
Rail Trail |
Tempo |
9.0 mi |
1:02:40 |
6:58 |
|