| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/28/2011 |
Run |
Dbl loop |
Tempo |
3.1 mi |
25:50 |
8:16 |
 |
| 6/7/2010 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:14 |
8:16 |
|
| 6/15/2010 |
Run |
Quad loop |
std work out |
5.9 mi |
48:43 |
8:16 |
|
| 4/29/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:23 |
8:16 |
|
| 10/17/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:23 |
8:16 |
|
| 10/14/2010 |
Run |
No Rest for the Wicked 5K |
std work out |
3.1 mi |
25:32 |
8:16 |
|
| 5/6/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:24 |
8:16 |
|
| 5/11/2011 |
Run |
Dbl loop |
std work out |
3.0 mi |
25:08 |
8:16 |
|
| 4/30/2006 |
Run |
Ring Around the Neck - 5 mi |
Race |
5.0 mi |
41:21 |
8:17 |
|
| 1/13/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
50:27 |
8:17 |
|
| 3/28/2013 |
Run |
|
Default |
3.0 mi |
25:09 |
8:17 |
|
| 12/12/2011 |
Run |
|
Default |
2.8 mi |
23:20 |
8:17 |
|
| 3/18/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
50:29 |
8:17 |
|
| 1/31/2011 |
Run |
Random Route |
std work out |
3.9 mi |
32:18 |
8:17 |
|
| 9/21/2010 |
Run |
Triple Loop |
std work out |
4.4 mi |
36:42 |
8:17 |
|
| 6/6/2005 |
Run |
Dbl loop |
Easy |
3.5 mi |
29:00 |
8:18 |
|
| 5/18/2009 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:16 |
8:18 |
|
| 6/13/2011 |
Run |
Triple Loop |
std work out |
4.5 mi |
36:58 |
8:18 |
|
| 1/31/2010 |
Run |
Quint Loop |
std work out |
7.6 mi |
1:03:02 |
8:18 |
|
| 8/11/2011 |
Run |
No Rest for the Wicked 5K |
std work out |
3.1 mi |
25:38 |
8:18 |
|
| 2/15/2010 |
Run |
Random Route |
std work out |
4.5 mi |
37:20 |
8:18 |
|
| 9/27/2010 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:00 |
8:18 |
|
| 5/2/2011 |
Run |
Random Route |
std work out |
2.4 mi |
19:30 |
8:18 |
|
| 9/22/2007 |
Run |
L Winn - leg 3 |
Race |
9.3 mi |
1:17:11 |
8:18 |
|
| 5/11/2010 |
Run |
Quad loop |
std work out |
5.9 mi |
48:49 |
8:19 |
|
| 11/11/2007 |
Run |
~ around MHN via street |
Long |
10.9 mi |
1:30:30 |
8:19 |
|
| 8/10/2010 |
Run |
Dbl loop |
std work out |
3.1 mi |
25:30 |
8:19 |
|
| 5/24/2010 |
Run |
Mon Night Slow 5K |
std work out |
3.0 mi |
25:11 |
8:19 |
|
| 8/9/2010 |
Run |
Dbl loop |
std work out |
3.1 mi |
25:31 |
8:19 |
|
| 5/14/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:43 |
8:19 |
|
| 5/22/2008 |
Run |
Triple Loop |
std work out |
4.6 mi |
38:15 |
8:19 |
|
| 12/21/2007 |
Run |
Quad loop |
Easy |
6.1 mi |
50:44 |
8:20 |
|
| 2/19/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:44 |
8:20 |
|
| 9/19/2010 |
Run |
Dbl loop |
std work out |
3.1 mi |
25:48 |
8:20 |
|
| 5/24/2007 |
Run |
Quad loop |
Easy |
6.1 mi |
50:47 |
8:20 |
|
| 4/11/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
50:47 |
8:20 |
|
| 6/11/2009 |
Run |
Salem Common 5K |
std work out |
3.1 mi |
25:54 |
8:20 |
|
| 5/26/2008 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:24 |
8:20 |
|
| 5/31/2011 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:19 |
8:20 |
|
| 4/28/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:50 |
8:20 |
|
| 9/14/2010 |
Run |
Random Route |
std work out |
2.0 mi |
16:55 |
8:21 |
|
| 4/6/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
50:51 |
8:21 |
|
| 8/24/2010 |
Run |
Quad loop |
std work out |
5.9 mi |
49:16 |
8:21 |
|
| 11/12/2007 |
Run |
Triple Loop |
Easy |
4.6 mi |
38:21 |
8:21 |
|
| 4/2/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
50:52 |
8:21 |
|
| 7/11/2013 |
Run |
|
Default |
3.1 mi |
25:28 |
8:21 |
|
| 9/26/2007 |
Run |
Triple Loop |
Easy |
4.6 mi |
38:23 |
8:21 |
|
| 6/14/2011 |
Run |
Triple Loop |
std work out |
4.4 mi |
37:03 |
8:21 |
|
| 7/24/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
50:55 |
8:21 |
|
| 3/20/2011 |
Run |
Salem Greene |
Race |
5.0 km |
25:56 |
8:21 |
|
| 3/14/2013 |
Run |
|
Default |
3.1 mi |
25:28 |
8:22 |
|
| 12/30/2010 |
Run |
Triple Loop |
std work out |
4.6 mi |
38:25 |
8:22 |
|
| 6/11/2011 |
Run |
Dbl loop |
std work out |
3.0 mi |
25:18 |
8:22 |
|
| 8/2/2009 |
Run |
Vinnan Square 5 |
std work out |
5.3 mi |
43:56 |
8:22 |
|
| 7/9/2008 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:29 |
8:22 |
|
| 11/29/2005 |
Run |
~ to MPO |
Easy |
6.2 mi |
51:49 |
8:22 |
|
| 11/29/2010 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:37 |
8:22 |
|
| 8/19/2010 |
Run |
No Rest for the Wicked 5K |
std work out |
3.0 mi |
24:40 |
8:22 |
|
| 8/6/2009 |
Run |
Random Route |
Tempo |
4.5 mi |
37:37 |
8:22 |
|
| 4/15/2010 |
Run |
Front St 5 Mile |
Tempo |
5.0 mi |
41:48 |
8:22 |
|
| 2/11/2011 |
Run |
Dbl loop |
Tempo |
3.1 mi |
26:05 |
8:22 |
|
| 11/20/2010 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:33 |
8:22 |
|
| 10/25/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:02 |
8:22 |
|
| 6/2/2011 |
Run |
Random Route |
std work out |
2.4 mi |
19:50 |
8:23 |
|
| 1/23/2009 |
Run |
Quad loop |
std work out |
6.1 mi |
51:03 |
8:23 |
|
| 4/30/2011 |
Run |
Random Route |
std work out |
2.0 mi |
16:35 |
8:23 |
|
| 12/2/2012 |
Run |
|
Race |
4.7 mi |
39:16 |
8:23 |
|
| 5/30/2013 |
Run |
|
Default |
3.1 mi |
25:43 |
8:23 |
|
| 8/11/2011 |
Run |
Random Route |
std work out |
2.4 mi |
20:16 |
8:23 |
|
| 4/25/2007 |
Run |
Quad loop |
Easy |
6.1 mi |
51:06 |
8:23 |
|
| 10/16/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
51:06 |
8:23 |
|
| 10/16/2010 |
Run |
~ to Forest River Park |
std work out |
1.2 mi |
10:23 |
8:23 |
|
| 10/11/2010 |
Run |
Quad loop |
std work out |
5.9 mi |
49:32 |
8:23 |
|
| 6/1/2011 |
Run |
Dbl loop |
std work out |
3.1 mi |
25:34 |
8:23 |
|
| 11/1/2010 |
Run |
Dbl loop |
std work out |
3.0 mi |
25:29 |
8:24 |
|
| 5/27/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
51:09 |
8:24 |
|
| 5/13/2009 |
Run |
Dbl loop |
std work out |
3.2 mi |
26:35 |
8:24 |
|
| 5/31/2008 |
Run |
~ to Forest River Park |
std work out |
1.2 mi |
10:24 |
8:24 |
|
| 5/31/2008 |
Run |
~ to Forest River Park |
std work out |
1.2 mi |
10:24 |
8:24 |
|
| 7/31/2005 |
Run |
Triple Loop |
Easy |
4.6 mi |
38:36 |
8:24 |
|
| 12/10/2008 |
Run |
Triple Loop |
std work out |
4.6 mi |
38:36 |
8:24 |
|
| 10/30/2010 |
Run |
~ to/from Forest River Park |
std work out |
1.2 mi |
10:19 |
8:24 |
|
| 3/19/2010 |
Run |
Quint Loop |
std work out |
7.6 mi |
1:03:47 |
8:24 |
|
| 4/26/2011 |
Run |
Dbl loop |
std work out |
3.0 mi |
25:26 |
8:24 |
|
| 5/7/2010 |
Run |
~ Forest River 7 |
Long |
8.0 mi |
1:06:56 |
8:24 |
|
| 5/22/2011 |
Run |
Triple Loop |
std work out |
4.6 mi |
38:38 |
8:24 |
|
| 10/31/2011 |
Run |
Random Route |
std work out |
3.3 mi |
27:18 |
8:24 |
|
| 1/16/2011 |
Run |
~ to/from Forest River Park |
std work out |
1.2 mi |
9:55 |
8:25 |
|
| 5/21/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
51:15 |
8:25 |
|
| 4/25/2011 |
Run |
Triple Loop |
std work out |
4.5 mi |
37:24 |
8:25 |
|
| 9/13/2010 |
Run |
Dbl loop |
std work out |
3.1 mi |
25:58 |
8:25 |
|
| 8/6/2011 |
Run |
~ to Forest River Park |
std work out |
1.2 mi |
10:05 |
8:25 |
|
| 8/15/2010 |
Run |
Dbl loop |
std work out |
3.1 mi |
26:04 |
8:25 |
|
| 3/19/2011 |
Run |
~ to/from Forest River Park |
std work out |
1.2 mi |
10:21 |
8:25 |
|
| 1/17/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
51:19 |
8:25 |
|
| 12/22/2010 |
Run |
Random Route |
std work out |
4.4 mi |
36:51 |
8:25 |
|
| 2/15/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
51:21 |
8:26 |
|
| 7/2/2008 |
Run |
Quad loop |
Easy |
6.1 mi |
51:21 |
8:26 |
|
| 2/2/2010 |
Run |
Quad loop |
std work out |
6.1 mi |
51:21 |
8:26 |
|
| 4/13/2008 |
Run |
Quad loop |
std work out |
6.1 mi |
51:22 |
8:26 |
|