| Date |
Activity |
Course |
Type |
Distance ▼ |
Duration |
Pace |
|
| 8/13/2021 |
Run |
30' from low to upper CS |
Tempo |
7.6 mi |
55:30 |
7:22 |
 |
| 5/23/2020 |
Run |
Norf |
Easy |
7.6 mi |
53:35 |
7:06 |
|
| 2/4/2020 |
Run |
Foxmoor |
Easy |
7.5 mi |
1:01:02 |
8:07 |
|
| 5/16/2021 |
Run |
Some easy moderate over the middle |
Easy |
7.5 mi |
54:12 |
7:14 |
|
| 10/11/2021 |
Run |
Long run part 2 on treadmill |
Long |
7.5 mi |
55:04 |
7:21 |
|
| 8/24/2021 |
Run |
Easy, 4*200m on/off economies in middle |
Fartlek |
7.5 mi |
57:40 |
7:42 |
|
| 6/13/2021 |
Run |
Marty K |
Hill |
7.5 mi |
55:34 |
7:25 |
|
| 5/5/2021 |
Run |
Easy with Jeff, Joe, Heath, and Andrea |
Easy |
7.5 mi |
59:58 |
8:00 |
|
| 2/11/2021 |
Run |
5*6'/3' @ 6:05/7:20 |
Tempo |
7.5 mi |
49:04 |
6:33 |
|
| 2/7/2021 |
Run |
Probably more like moderate than easy |
Tempo |
7.5 mi |
54:04 |
7:13 |
|
| 12/16/2020 |
Run |
12*20"/40" @ 3k |
Fartlek |
7.5 mi |
57:26 |
7:40 |
|
| 12/10/2020 |
Run |
Easy miles |
Easy |
7.5 mi |
59:27 |
7:56 |
|
| 11/3/2020 |
Run |
4 mi @ marathon |
Tempo |
7.5 mi |
54:22 |
7:15 |
|
| 8/12/2020 |
Run |
Medium moderate |
Tempo |
7.5 mi |
53:57 |
7:12 |
|
| 7/16/2020 |
Run |
|
Easy |
7.5 mi |
58:21 |
7:47 |
|
| 4/27/2020 |
Run |
Nutkicker |
Easy |
7.5 mi |
57:37 |
7:41 |
|
| 2/23/2019 |
Run |
Treadmill |
Easy |
7.5 mi |
59:29 |
7:56 |
|
| 8/26/2020 |
Run |
Medium long easy hour |
Easy |
7.5 mi |
1:00:02 |
8:03 |
|
| 8/5/2021 |
Run |
|
Default |
7.5 mi |
53:23 |
7:10 |
|
| 1/25/2021 |
Run |
Easy with dudes, 12*20"/40" on/off |
Easy |
7.4 mi |
57:36 |
7:46 |
|
| 11/5/2020 |
Run |
Easy miles |
Easy |
7.4 mi |
1:00:30 |
8:11 |
|
| 10/7/2020 |
Run |
Medium long and dehydrated! |
Easy |
7.4 mi |
57:09 |
7:44 |
|
| 12/11/2021 |
Run |
|
Easy |
7.3 mi |
58:14 |
7:58 |
|
| 1/31/2020 |
Run |
Town |
Long |
7.3 mi |
1:00:51 |
8:19 |
|
| 9/8/2021 |
Run |
Easy on tread. |
Easy |
7.3 mi |
58:52 |
8:04 |
|
| 8/21/2021 |
Run |
With Andrew Waldman |
Easy |
7.3 mi |
58:48 |
8:04 |
|
| 5/13/2021 |
Run |
Way too easy |
Easy |
7.3 mi |
1:00:14 |
8:16 |
|
| 3/16/2020 |
Run |
Baney - Claremont |
Easy |
7.3 mi |
58:48 |
8:06 |
|
| 1/18/2019 |
Run |
Treadmill |
Long |
7.3 mi |
55:52 |
7:43 |
|
| 7/13/2020 |
Run |
|
Easy |
7.2 mi |
56:09 |
7:46 |
|
| 2/13/2020 |
Run |
Indoor track |
Easy |
7.2 mi |
1:00:20 |
8:23 |
|
| 6/15/2021 |
Run |
Very light tempo - CS |
Tempo |
7.2 mi |
52:02 |
7:14 |
|
| 2/8/2021 |
Run |
Half of workout - 7*75"/45' @ mid 5:20s |
Fartlek |
7.2 mi |
52:21 |
7:17 |
|
| 1/30/2020 |
Run |
Misc |
Easy |
7.2 mi |
59:45 |
8:22 |
|
| 7/6/2020 |
Run |
30' of 2min/30sec cycles (Main - 96 - Baney - Smith) |
Fartlek |
7.1 mi |
50:17 |
7:05 |
|
| 10/25/2021 |
Run |
Easy foxes |
Easy |
7.0 mi |
58:15 |
8:19 |
|
| 5/12/2021 |
Run |
Bridge and right |
Easy |
7.0 mi |
53:31 |
7:39 |
|
| 10/28/2020 |
Run |
Easy mileage and 5*hill sprints |
Hill |
7.0 mi |
56:42 |
8:06 |
|
| 10/6/2021 |
Run |
2(8*200m) ~38" |
Interval |
7.0 mi |
52:00 |
7:26 |
|
| 9/22/2021 |
Run |
Treadmill 8*30" economy pickups |
Easy |
7.0 mi |
55:21 |
7:55 |
|
| 9/16/2021 |
Run |
Taking it super duper easy |
Easy |
7.0 mi |
57:42 |
8:15 |
|
| 8/25/2021 |
Run |
Treadmill fart lick |
Fartlek |
7.0 mi |
52:07 |
7:27 |
|
| 7/12/2021 |
Run |
|
Easy |
7.0 mi |
55:15 |
7:54 |
|
| 6/10/2021 |
Run |
Some comfy steady miles, 20/40 strides over last mile |
Tempo |
7.0 mi |
50:16 |
7:11 |
|
| 5/8/2021 |
Run |
Quick turnaround |
Easy |
7.0 mi |
52:37 |
7:32 |
|
| 5/3/2021 |
Run |
Progression to 6:20 |
Tempo |
7.0 mi |
47:54 |
6:51 |
|
| 2/16/2021 |
Run |
Comfy steady |
Tempo |
7.0 mi |
49:31 |
7:05 |
|
| 12/11/2020 |
Run |
10*20"/40" on/off @ 3k effort |
Fartlek |
7.0 mi |
54:19 |
7:46 |
|
| 11/10/2020 |
Run |
11*60" on/off @ 5k effort |
Fartlek |
7.0 mi |
51:50 |
7:25 |
|
| 10/30/2020 |
Run |
|
Easy |
7.0 mi |
55:28 |
7:56 |
|
| 10/27/2020 |
Run |
Foxes with Andrea and Heath |
Easy |
7.0 mi |
54:12 |
7:45 |
|
| 9/30/2020 |
Run |
Medium long easy - Foxes |
Easy |
7.0 mi |
57:15 |
8:11 |
|
| 9/27/2020 |
Run |
Easy with Heath and Joe |
Easy |
7.0 mi |
55:25 |
7:56 |
|
| 9/3/2020 |
Run |
Easy mileage and 6*hill sprints |
Hill |
7.0 mi |
56:50 |
8:08 |
|
| 8/5/2020 |
Run |
7 mi easy |
Easy |
7.0 mi |
56:01 |
8:01 |
|
| 7/25/2020 |
Run |
North bends |
Easy |
7.0 mi |
54:35 |
7:48 |
|
| 5/29/2020 |
Run |
Misc |
Tempo |
7.0 mi |
50:10 |
7:10 |
|
| 3/21/2020 |
Run |
Bridge and right |
Easy |
7.0 mi |
53:59 |
7:43 |
|
| 3/2/2020 |
Run |
Treadmill |
Easy |
7.0 mi |
56:08 |
8:02 |
|
| 2/27/2020 |
Run |
Misc |
Easy |
7.0 mi |
59:11 |
8:28 |
|
| 2/18/2020 |
Run |
Treadmill |
Tempo |
7.0 mi |
51:18 |
7:20 |
|
| 11/1/2020 |
Run |
|
Easy |
7.0 mi |
56:22 |
8:05 |
|
| 7/21/2020 |
Run |
30' at 70% of 5k; 15' at 80% (Norf) |
Tempo |
6.9 mi |
49:01 |
7:06 |
|
| 9/30/2021 |
Run |
5mi of 1/2mi on/off marathon pace |
Fartlek |
6.9 mi |
51:12 |
7:26 |
|
| 6/23/2021 |
Run |
3*800m, 2*600m, 3*200m on/off |
Interval |
6.9 mi |
53:32 |
7:49 |
|
| 10/26/2020 |
Run |
30' @ |
Tempo |
6.8 mi |
50:22 |
7:23 |
|
| 7/18/2020 |
Run |
45' at 70% of 5k (96 - Baney - Smith) |
Tempo |
6.8 mi |
50:01 |
7:20 |
|
| 11/17/2021 |
Run |
Some very light pickups at the end |
Easy |
6.8 mi |
55:51 |
8:13 |
|
| 6/1/2021 |
Run |
|
Easy |
6.8 mi |
54:32 |
8:02 |
|
| 2/29/2020 |
Run |
Main - 96 - Baney - Smith |
Easy |
6.8 mi |
57:29 |
8:28 |
|
| 5/24/2021 |
Run |
6*800m w/ 200m jog; 6*100m w/ 100m jog |
Interval |
6.8 mi |
48:00 |
7:05 |
|
| 10/5/2021 |
Run |
easy night run |
Easy |
6.8 mi |
53:38 |
7:57 |
|
| 9/23/2020 |
Run |
Bridge and right + foxes |
Easy |
6.8 mi |
52:55 |
7:51 |
|
| 2/22/2020 |
Run |
Baney - 1600 |
Tempo |
6.7 mi |
48:44 |
7:17 |
|
| 11/29/2020 |
Run |
Easy mileage |
Easy |
6.7 mi |
55:35 |
8:20 |
|
| 6/18/2021 |
Run |
100m-200m ladder x2 |
Interval |
6.7 mi |
50:35 |
7:36 |
|
| 10/13/2021 |
Run |
Some comfy steady miles |
Tempo |
6.7 mi |
48:59 |
7:22 |
|
| 1/4/2021 |
Run |
Moderate miles over middle, strides last mile |
Tempo |
6.7 mi |
49:57 |
7:31 |
|
| 8/4/2020 |
Run |
15' at 70% of 5k; 30' at 80% (96 - Baney) |
Tempo |
6.7 mi |
45:02 |
6:47 |
|
| 6/16/2021 |
Run |
23' tempo |
Tempo |
6.6 mi |
44:56 |
6:49 |
|
| 6/7/2021 |
Run |
Easy moderate - G3fizzive |
Tempo |
6.6 mi |
48:01 |
7:17 |
|
| 4/16/2021 |
Run |
Baney tempo loop |
Easy |
6.6 mi |
48:33 |
7:22 |
|
| 4/3/2020 |
Run |
Bridge and right |
Tempo |
6.6 mi |
44:30 |
6:48 |
|
| 2/1/2020 |
Run |
Bridge and right |
Fartlek |
6.6 mi |
50:03 |
7:39 |
|
| 1/4/2020 |
Run |
Bridge and right |
Long |
6.6 mi |
53:00 |
8:06 |
|
| 3/4/2019 |
Run |
Treadmill |
Tempo |
6.6 mi |
47:14 |
7:13 |
|
| 11/17/2018 |
Run |
Bridge and right |
Long |
6.6 mi |
51:40 |
7:54 |
|
| 9/22/2020 |
Run |
3(3,2,1) fartlek |
Fartlek |
6.5 mi |
46:16 |
7:06 |
|
| 5/11/2021 |
Run |
Comfy steady |
Tempo |
6.5 mi |
44:02 |
6:46 |
|
| 12/20/2021 |
Run |
2*2mi @ Sub T |
Tempo |
6.5 mi |
44:45 |
6:54 |
|
| 9/28/2021 |
Run |
Easy, 8*15" strides |
Easy |
6.5 mi |
52:42 |
8:07 |
|
| 8/28/2021 |
Run |
So damn hot out |
Easy |
6.5 mi |
51:40 |
7:57 |
|
| 4/2/2021 |
Run |
Easy, some light strides |
Easy |
6.5 mi |
49:51 |
7:41 |
|
| 3/23/2021 |
Run |
Easy miles, 7*20"/40" on/off |
Easy |
6.5 mi |
49:12 |
7:35 |
|
| 2/23/2021 |
Run |
Easy moderate |
Tempo |
6.5 mi |
48:20 |
7:27 |
|
| 11/27/2020 |
Run |
Mini progression 150-165 bpm |
Tempo |
6.5 mi |
47:50 |
7:22 |
|
| 10/14/2020 |
Run |
Last midday run while working at Ashbrook |
Easy |
6.5 mi |
51:02 |
7:52 |
|
| 4/15/2020 |
Run |
Bridge and right |
Easy |
6.5 mi |
48:40 |
7:30 |
|
| 3/31/2020 |
Run |
Bridge and right |
Easy |
6.5 mi |
48:31 |
7:28 |
|
| 3/4/2020 |
Run |
Misc |
Easy |
6.5 mi |
53:08 |
8:11 |
|