| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/22/2007 |
Run |
feaster five |
Race |
5.0 km |
23:39 |
7:37 |
 |
| 11/25/2007 |
Run |
sugar hill loop |
Easy |
3.7 mi |
33:00 |
8:51 |
|
| 11/26/2007 |
Run |
TM running |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 11/28/2007 |
Run |
TM running |
Tempo |
3.5 mi |
29:00 |
8:18 |
|
| 11/29/2007 |
Run |
TM running |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 11/30/2007 |
Run |
TM running |
Interval |
3.0 mi |
20:00 |
6:40 |
|
| 12/2/2007 |
Run |
arrowwood |
Tempo |
4.9 mi |
41:16 |
8:26 |
|
| 12/3/2007 |
Run |
TM running |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 12/5/2007 |
Run |
TM running |
Easy |
5.0 mi |
42:00 |
8:24 |
|
| 12/7/2007 |
Run |
TM running |
Warmup/Cooldown |
2.0 mi |
20:00 |
10:00 |
|
| 12/7/2007 |
Run |
TM running |
Interval |
3.0 mi |
20:00 |
6:40 |
|
| 12/9/2007 |
Run |
road run |
Long |
6.2 mi |
52:30 |
8:29 |
|
| 12/10/2007 |
Run |
TM running |
Easy |
5.0 mi |
43:30 |
8:42 |
|
| 12/12/2007 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
15:00 |
10:00 |
|
| 12/12/2007 |
Run |
TM running |
Tempo |
3.1 mi |
21:25 |
6:55 |
|
| 12/14/2007 |
Run |
TM running |
Tempo |
3.0 mi |
21:00 |
7:00 |
|
| 12/14/2007 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
16:00 |
10:40 |
|
| 1/2/2008 |
Run |
TM running |
Easy |
3.0 mi |
25:30 |
8:30 |
|
| 1/4/2008 |
Run |
TM running |
Warmup/Cooldown |
1.0 mi |
10:00 |
10:00 |
|
| 1/4/2008 |
Run |
TM running |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 1/6/2008 |
Run |
sugar hill loop |
Easy |
3.7 mi |
31:00 |
8:19 |
|
| 1/7/2008 |
Run |
Gold's gym 3+ miler |
Easy |
3.4 mi |
30:00 |
8:53 |
|
| 1/9/2008 |
Run |
sugar hill loop |
Easy |
3.7 mi |
30:00 |
8:03 |
|
| 1/10/2008 |
Run |
sugar hill loop |
Tempo |
3.7 mi |
29:08 |
7:49 |
|
| 1/13/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
42:00 |
8:35 |
|
| 1/16/2008 |
Run |
TM running |
Easy |
6.8 mi |
1:00:00 |
8:54 |
|
| 1/18/2008 |
Run |
TM running |
Warmup/Cooldown |
0.5 mi |
4:45 |
9:30 |
|
| 1/18/2008 |
Run |
TM running |
Tempo |
3.5 mi |
25:30 |
7:18 |
|
| 1/19/2008 |
Run |
road run |
Easy |
6.8 mi |
1:00:30 |
8:54 |
|
| 1/20/2008 |
Run |
sugar hill loop |
Easy |
3.7 mi |
|
|
|
| 1/21/2008 |
Run |
TM running |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 1/23/2008 |
Run |
road run |
Tempo |
2.5 mi |
19:00 |
7:36 |
|
| 1/23/2008 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
13:00 |
8:40 |
|
| 1/24/2008 |
Run |
road run |
Spin equiv miles |
2.0 mi |
|
|
|
| 1/25/2008 |
Run |
TM running |
Warmup/Cooldown |
2.0 mi |
18:00 |
9:00 |
|
| 1/25/2008 |
Run |
TM running |
Tempo |
3.0 mi |
24:00 |
8:00 |
|
| 1/26/2008 |
Run |
road run |
Long |
3.9 mi |
36:22 |
9:27 |
|
| 1/26/2008 |
Run |
road run |
Long |
4.3 mi |
35:10 |
8:17 |
|
| 1/28/2008 |
Run |
TM running |
Tempo |
3.0 mi |
21:39 |
7:13 |
|
| 1/28/2008 |
Run |
TM running |
Warmup/Cooldown |
0.5 mi |
4:30 |
9:00 |
|
| 1/28/2008 |
Run |
TM running |
Warmup/Cooldown |
0.4 mi |
4:00 |
10:32 |
|
| 1/29/2008 |
Run |
golds 4+ miler |
Easy |
4.5 mi |
34:47 |
7:49 |
|
| 1/31/2008 |
Run |
road run |
Easy |
5.4 mi |
44:16 |
8:12 |
|
| 2/1/2008 |
Run |
TM running |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 2/1/2008 |
Run |
TM running |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 2/2/2008 |
Run |
road run |
Warmup/Cooldown |
1.0 mi |
10:00 |
10:00 |
|
| 2/2/2008 |
Run |
bradford 6k |
Tempo |
6.0 km |
27:33 |
7:24 |
|
| 2/6/2008 |
Run |
TM running |
Interval |
1.5 mi |
10:00 |
6:40 |
|
| 2/6/2008 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
15:00 |
10:00 |
|
| 2/7/2008 |
Run |
TM running |
Interval |
0.8 mi |
5:00 |
6:40 |
|
| 2/7/2008 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
15:00 |
10:00 |
|
| 2/9/2008 |
Run |
road run |
Warmup/Cooldown |
1.0 mi |
10:00 |
10:00 |
|
| 2/9/2008 |
Run |
bradford 6k |
Race |
6.0 km |
25:33 |
6:52 |
|
| 2/11/2008 |
Run |
TM running |
Warmup/Cooldown |
0.5 mi |
5:00 |
10:00 |
|
| 2/11/2008 |
Run |
TM running |
Easy |
4.3 mi |
36:20 |
8:33 |
|
| 2/13/2008 |
Run |
TM running |
Interval |
1.5 mi |
9:45 |
6:30 |
|
| 2/13/2008 |
Run |
TM running |
Warmup/Cooldown |
1.3 mi |
13:00 |
10:24 |
|
| 2/15/2008 |
Run |
TM running |
Warmup/Cooldown |
1.0 mi |
9:00 |
9:00 |
|
| 2/15/2008 |
Run |
TM running |
Easy |
5.0 mi |
42:30 |
8:30 |
|
| 2/18/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
38:47 |
7:55 |
|
| 2/20/2008 |
Run |
TM running |
Warmup/Cooldown |
1.0 mi |
10:00 |
10:00 |
|
| 2/20/2008 |
Run |
TM running |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 2/25/2008 |
Run |
TM running |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 2/25/2008 |
Run |
TM running |
Warmup/Cooldown |
1.0 mi |
9:30 |
9:30 |
|
| 2/27/2008 |
Run |
TM running |
Warmup/Cooldown |
1.5 mi |
15:00 |
10:00 |
|
| 2/27/2008 |
Run |
TM running |
Interval |
1.8 mi |
10:30 |
6:00 |
|
| 2/29/2008 |
Run |
TM running |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 3/3/2008 |
Run |
TM running |
Warmup/Cooldown |
0.5 mi |
5:00 |
10:00 |
|
| 3/3/2008 |
Run |
TM running |
Tempo |
3.0 mi |
22:00 |
7:20 |
|
| 3/4/2008 |
Run |
TM running |
Warmup/Cooldown |
0.3 mi |
2:30 |
10:00 |
|
| 3/4/2008 |
Run |
TM running |
Easy |
3.3 mi |
27:45 |
8:33 |
|
| 3/5/2008 |
Run |
road run |
Warmup/Cooldown |
0.5 mi |
4:40 |
9:20 |
|
| 3/5/2008 |
Run |
road run |
Tempo |
3.0 mi |
21:48 |
7:16 |
|
| 3/7/2008 |
Run |
TM running |
Warmup/Cooldown |
0.5 mi |
5:00 |
10:00 |
|
| 3/7/2008 |
Run |
TM running |
Easy |
3.0 mi |
25:33 |
8:31 |
|
| 3/8/2008 |
Run |
road run |
Long |
8.0 mi |
1:07:45 |
8:29 |
|
| 3/9/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
40:13 |
8:13 |
|
| 3/10/2008 |
Run |
Gold's gym 3+ miler |
Tempo |
3.4 mi |
25:10 |
7:27 |
|
| 3/11/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
39:40 |
8:06 |
|
| 3/13/2008 |
Run |
road run |
Long |
7.4 mi |
59:29 |
8:03 |
|
| 3/13/2008 |
Run |
road run |
Warmup/Cooldown |
0.4 mi |
4:30 |
11:15 |
|
| 3/14/2008 |
Run |
road run |
Tempo |
3.0 mi |
20:37 |
6:53 |
|
| 3/14/2008 |
Run |
road run |
Warmup/Cooldown |
1.4 mi |
13:44 |
9:49 |
|
| 3/14/2008 |
Run |
road run |
Warmup/Cooldown |
1.0 mi |
8:37 |
8:37 |
|
| 3/15/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
40:33 |
8:17 |
|
| 3/16/2008 |
Run |
road run |
Long |
8.0 mi |
1:07:26 |
8:26 |
|
| 3/19/2008 |
Run |
TM running |
Interval |
2.0 mi |
12:00 |
6:00 |
|
| 3/19/2008 |
Run |
TM running |
Warmup/Cooldown |
2.5 mi |
25:00 |
10:00 |
|
| 3/22/2008 |
Run |
road run |
Long |
8.0 mi |
1:08:00 |
8:30 |
|
| 3/22/2008 |
Run |
road run |
Warmup/Cooldown |
0.5 mi |
7:00 |
14:00 |
|
| 3/23/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
41:00 |
8:23 |
|
| 3/25/2008 |
Run |
TM running |
Interval |
3200.0 m |
11:56 |
6:01 |
|
| 3/25/2008 |
Run |
TM running |
Warmup/Cooldown |
2.0 mi |
23:00 |
11:30 |
|
| 3/26/2008 |
Run |
Rte 110 |
Easy |
7.4 mi |
58:30 |
7:52 |
|
| 3/27/2008 |
Run |
road run |
Easy |
0.5 mi |
8:29 |
16:58 |
|
| 3/27/2008 |
Run |
road run |
Tempo |
2.0 mi |
12:48 |
6:24 |
|
| 3/27/2008 |
Run |
road run |
Warmup/Cooldown |
2.3 mi |
17:57 |
7:59 |
|
| 3/29/2008 |
Run |
road run |
Long |
10.0 mi |
1:26:00 |
8:36 |
|
| 3/30/2008 |
Run |
arrowwood |
Easy |
4.9 mi |
39:30 |
8:04 |
|
| 4/1/2008 |
Run |
good times |
Race |
5.0 km |
21:16 |
6:51 |
|
|