Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
12/27/2021 |
Run |
6mi CS |
Tempo |
8.0 mi |
56:53 |
7:07 |
|
12/26/2021 |
Run |
Long Amish |
Long |
11.3 mi |
1:27:48 |
7:46 |
|
12/25/2021 |
Run |
Christmas jaunt |
Easy |
5.0 mi |
41:41 |
8:21 |
|
12/24/2021 |
Run |
"cool down" |
Easy |
1.5 mi |
13:37 |
9:05 |
|
12/24/2021 |
Run |
extra unwatched warm up |
Easy |
2.0 mi |
16:35 |
8:18 |
|
12/24/2021 |
Run |
6*200m off 200m jog |
Interval |
2200.0 m |
9:34 |
7:00 |
|
12/22/2021 |
Run |
Easy medium long |
Easy |
9.0 mi |
1:08:59 |
7:40 |
|
12/21/2021 |
Run |
Usual morning loop by feel |
Easy |
5.0 mi |
40:27 |
8:06 |
|
12/20/2021 |
Run |
2*2mi @ Sub T |
Tempo |
6.5 mi |
44:45 |
6:54 |
|
12/19/2021 |
Run |
NEED MO MILES |
Long |
10.7 mi |
1:23:07 |
7:47 |
|
12/17/2021 |
Run |
fartlek of 4(2'/1', 1'/2' on/off) |
Fartlek |
8.4 mi |
1:00:00 |
7:09 |
|
12/16/2021 |
Run |
form drills |
Interval |
0.3 mi |
5:10 |
15:13 |
|
12/16/2021 |
Run |
|
Easy |
4.3 mi |
35:47 |
8:26 |
|
12/15/2021 |
Run |
Easy medium long |
Easy |
8.2 mi |
1:05:31 |
8:00 |
|
12/14/2021 |
Run |
Easy, 6*20" hill sprints |
Hill |
5.1 mi |
44:38 |
8:46 |
|
12/13/2021 |
Run |
form drills |
Default |
0.4 mi |
5:43 |
16:21 |
|
12/13/2021 |
Run |
|
Easy |
5.0 mi |
40:44 |
8:09 |
|
12/12/2021 |
Run |
First long run back |
Long |
10.1 mi |
1:17:19 |
7:40 |
|
12/11/2021 |
Run |
Strides |
Interval |
0.6 mi |
6:40 |
12:08 |
|
12/11/2021 |
Run |
|
Easy |
7.3 mi |
58:14 |
7:58 |
|
12/10/2021 |
Run |
9*15"/45"; 2(3', 2', 1'), jog next rep duration |
Fartlek |
8.4 mi |
1:00:06 |
7:10 |
|
12/8/2021 |
Run |
4mi CS over middle |
Tempo |
6.0 mi |
42:23 |
7:04 |
|
12/7/2021 |
Run |
Treadmiles |
Easy |
5.0 mi |
41:13 |
8:15 |
|
12/6/2021 |
Run |
Treadmiles |
Easy |
5.8 mi |
44:42 |
7:43 |
|
12/5/2021 |
Run |
2*200m strides |
Interval |
0.5 mi |
3:29 |
7:16 |
|
12/5/2021 |
Run |
2-1-1-30-30 |
Fartlek |
4.3 mi |
32:36 |
7:35 |
|
12/4/2021 |
Run |
Easy mod with Heath |
Tempo |
5.9 mi |
42:23 |
7:11 |
|
12/3/2021 |
Run |
Easy on Kroc treadmill |
Easy |
4.5 mi |
35:00 |
7:52 |
|
12/2/2021 |
Run |
|
Easy |
4.2 mi |
35:09 |
8:23 |
|
11/28/2021 |
Run |
7*20"/60" |
Fartlek |
5.2 mi |
42:02 |
8:05 |
|
11/27/2021 |
Run |
|
Easy |
5.4 mi |
41:49 |
7:46 |
|
11/26/2021 |
Run |
|
Easy |
1.0 mi |
8:40 |
8:40 |
|
11/23/2021 |
Run |
Easy with a surge mile in there |
Easy |
5.0 mi |
38:26 |
7:42 |
|
11/21/2021 |
Run |
|
Easy |
5.3 mi |
41:29 |
7:55 |
|
11/20/2021 |
Run |
|
Easy |
3.8 mi |
33:13 |
8:52 |
|
11/19/2021 |
Run |
|
Easy |
6.2 mi |
49:31 |
8:00 |
|
11/18/2021 |
Run |
|
Easy |
1.2 mi |
10:09 |
8:28 |
|
11/17/2021 |
Run |
Some very light pickups at the end |
Easy |
6.8 mi |
55:51 |
8:13 |
|
11/16/2021 |
Run |
|
Interval |
0.2 mi |
2:33 |
12:10 |
|
11/16/2021 |
Run |
|
Easy |
3.0 mi |
23:50 |
7:57 |
|
11/15/2021 |
Run |
|
Easy |
5.0 mi |
41:01 |
8:13 |
|
11/14/2021 |
Run |
|
Easy |
6.0 mi |
49:00 |
8:10 |
|
11/12/2021 |
Run |
|
Easy |
4.5 mi |
38:07 |
8:29 |
|
11/9/2021 |
Run |
|
Easy |
2.3 mi |
21:32 |
9:27 |
|
11/6/2021 |
Run |
Indianapolis Monumental Marathon |
Race |
26.2 mi |
2:54:04 |
6:39 |
|
11/5/2021 |
Run |
last shakeout |
Easy |
1.8 mi |
15:00 |
8:35 |
|
11/4/2021 |
Run |
total garbage |
Easy |
1.0 mi |
8:40 |
8:36 |
|
11/3/2021 |
Run |
|
Easy |
5.0 mi |
41:06 |
8:14 |
|
11/2/2021 |
Run |
|
Easy |
1.0 mi |
7:46 |
7:56 |
|
11/2/2021 |
Run |
marathon pace tune up |
Tempo |
3.0 mi |
19:37 |
6:34 |
|
11/2/2021 |
Run |
warm up |
Easy |
2.0 mi |
15:00 |
7:30 |
|
10/31/2021 |
Run |
Last long run before Indy! |
Long |
10.0 mi |
1:18:41 |
7:53 |
|
10/30/2021 |
Run |
|
Easy |
1.0 mi |
8:31 |
8:26 |
|
10/30/2021 |
Run |
5*500m, 300m, 200m off 200m jog rest w/ 400m jog bw sets |
Interval |
5.4 mi |
35:45 |
6:40 |
|
10/30/2021 |
Run |
|
Easy |
1.1 mi |
9:28 |
8:42 |
|
10/29/2021 |
Run |
|
Easy |
4.5 mi |
37:42 |
8:23 |
|
10/28/2021 |
Run |
|
Easy |
2.9 mi |
23:04 |
8:06 |
|
10/28/2021 |
Run |
|
Easy |
3.8 mi |
30:00 |
8:00 |
|
10/27/2021 |
Run |
6*1/2mi on/off @ MP/easy |
Fartlek |
9.0 mi |
1:06:44 |
7:25 |
|
10/26/2021 |
Run |
Easy on tread. |
Easy |
4.0 mi |
34:18 |
8:35 |
|
10/25/2021 |
Run |
Easy foxes |
Easy |
7.0 mi |
58:15 |
8:19 |
|
10/24/2021 |
Run |
Easy on tread. |
Easy |
2.0 mi |
18:45 |
9:23 |
|
10/23/2021 |
Run |
6mi mod, 2.5mi fartlek, 5mi @ 6:15-20, 2.5mi ez, 2.5mi harder |
Long |
18.5 mi |
2:06:43 |
6:51 |
|
10/22/2021 |
Run |
|
Easy |
6.5 mi |
55:05 |
8:30 |
|
10/21/2021 |
Run |
|
Easy |
2.6 mi |
21:25 |
8:15 |
|
10/21/2021 |
Run |
|
Easy |
2.0 mi |
16:00 |
8:00 |
|
10/20/2021 |
Run |
"cool down" |
Easy |
1.4 mi |
12:12 |
9:03 |
|
10/20/2021 |
Run |
1.5mi @ 5:55, 8*800m @ 2:48 |
Interval |
6.0 mi |
46:14 |
7:44 |
|
10/20/2021 |
Run |
warm up |
Easy |
1.8 mi |
16:46 |
9:29 |
|
10/19/2021 |
Run |
Strides |
Interval |
0.3 mi |
3:04 |
11:50 |
|
10/19/2021 |
Run |
Shaking out the gunk from the 10k |
Easy |
6.0 mi |
49:36 |
8:16 |
|
10/17/2021 |
Run |
"cool down" |
Easy |
1.7 mi |
19:22 |
11:40 |
|
10/17/2021 |
Run |
Youngstown Peace Race 10k 2021 - 35:57.28 |
Race |
10.0 km |
35:56 |
5:48 |
|
10/17/2021 |
Run |
warm up |
Easy |
2.4 mi |
19:13 |
8:01 |
|
10/16/2021 |
Run |
Pre-race vibes |
Easy |
3.0 mi |
25:18 |
8:27 |
|
10/15/2021 |
Run |
Easy, a couple strides |
Easy |
5.0 mi |
40:16 |
8:04 |
|
10/14/2021 |
Run |
2*3', 4*2', 4*1' all off 1' float |
Fartlek |
8.0 mi |
56:36 |
7:05 |
|
10/13/2021 |
Run |
Some comfy steady miles |
Tempo |
6.7 mi |
48:59 |
7:22 |
|
10/12/2021 |
Run |
Easy treadmill |
Easy |
5.0 mi |
42:03 |
8:25 |
|
10/11/2021 |
Run |
Long run part 2 on treadmill |
Long |
7.5 mi |
55:04 |
7:21 |
|
10/11/2021 |
Run |
Long run part 1, to 1704 |
Long |
11.5 mi |
1:25:35 |
7:27 |
|
10/10/2021 |
Run |
Hills of Nashville |
Easy |
4.3 mi |
34:59 |
8:10 |
|
10/8/2021 |
Run |
With my nephews |
Easy |
2.5 mi |
20:29 |
8:14 |
|
10/8/2021 |
Run |
Solo before Nashville |
Easy |
4.0 mi |
35:16 |
8:50 |
|
10/7/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.0 mi |
50:29 |
6:19 |
|
10/7/2021 |
Run |
wu and cd |
Easy |
3.0 mi |
23:40 |
7:52 |
|
10/6/2021 |
Run |
2(8*200m) ~38" |
Interval |
7.0 mi |
52:00 |
7:26 |
|
10/5/2021 |
Run |
easy night run |
Easy |
6.8 mi |
53:38 |
7:57 |
|
10/4/2021 |
Run |
Marty K easy |
Easy |
8.0 mi |
1:03:32 |
7:56 |
|
10/3/2021 |
Run |
|
Easy |
5.4 mi |
47:21 |
8:47 |
|
10/2/2021 |
Run |
6*2k/1k on/off, about HM pace |
Fartlek |
14.0 mi |
1:33:59 |
6:43 |
|
9/30/2021 |
Run |
5mi of 1/2mi on/off marathon pace |
Fartlek |
6.9 mi |
51:12 |
7:26 |
|
9/29/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.5 mi |
56:03 |
6:36 |
|
9/28/2021 |
Run |
Easy, 8*15" strides |
Easy |
6.5 mi |
52:42 |
8:07 |
|
9/27/2021 |
Run |
|
Easy |
5.3 mi |
44:19 |
8:23 |
|
9/26/2021 |
Run |
Long easy |
Long |
17.0 mi |
2:05:32 |
7:23 |
|
9/25/2021 |
Run |
Marty K hills hard, surge mile |
Hill |
8.0 mi |
56:00 |
7:00 |
|
9/24/2021 |
Run |
|
Easy |
2.1 mi |
18:17 |
8:43 |
|
9/24/2021 |
Run |
4k hard |
Threshold |
2.5 mi |
14:02 |
5:39 |
|
9/24/2021 |
Run |
warm up |
Easy |
2.1 mi |
15:15 |
7:25 |
|