| Date |
Activity |
Course |
Type |
Distance |
Duration ▼ |
Pace |
|
| 2/28/2020 |
Run |
Treadmill |
Tempo |
8.0 mi |
57:56 |
7:15 |
 |
| 9/16/2021 |
Run |
Taking it super duper easy |
Easy |
7.0 mi |
57:42 |
8:15 |
|
| 8/24/2021 |
Run |
Easy, 4*200m on/off economies in middle |
Fartlek |
7.5 mi |
57:40 |
7:42 |
|
| 4/27/2020 |
Run |
Nutkicker |
Easy |
7.5 mi |
57:37 |
7:41 |
|
| 1/25/2021 |
Run |
Easy with dudes, 12*20"/40" on/off |
Easy |
7.4 mi |
57:36 |
7:46 |
|
| 2/29/2020 |
Run |
Main - 96 - Baney - Smith |
Easy |
6.8 mi |
57:29 |
8:28 |
|
| 12/16/2020 |
Run |
12*20"/40" @ 3k |
Fartlek |
7.5 mi |
57:26 |
7:40 |
|
| 9/30/2020 |
Run |
Medium long easy - Foxes |
Easy |
7.0 mi |
57:15 |
8:11 |
|
| 5/17/2021 |
Run |
1.5mi each of 2'/1', 1'/1', and 30"/30" on/off |
Fartlek |
8.4 mi |
57:14 |
6:50 |
|
| 10/7/2020 |
Run |
Medium long and dehydrated! |
Easy |
7.4 mi |
57:09 |
7:44 |
|
| 12/27/2021 |
Run |
6mi CS |
Tempo |
8.0 mi |
56:53 |
7:07 |
|
| 3/13/2021 |
Run |
Marty K |
Easy |
7.6 mi |
56:50 |
7:29 |
|
| 9/3/2020 |
Run |
Easy mileage and 6*hill sprints |
Hill |
7.0 mi |
56:50 |
8:08 |
|
| 10/28/2020 |
Run |
Easy mileage and 5*hill sprints |
Hill |
7.0 mi |
56:42 |
8:06 |
|
| 10/14/2021 |
Run |
2*3', 4*2', 4*1' all off 1' float |
Fartlek |
8.0 mi |
56:36 |
7:05 |
|
| 5/30/2020 |
Run |
Bridge and right + foxes |
Long |
8.3 mi |
56:30 |
6:51 |
|
| 11/1/2020 |
Run |
|
Easy |
7.0 mi |
56:22 |
8:05 |
|
| 7/13/2020 |
Run |
|
Easy |
7.2 mi |
56:09 |
7:46 |
|
| 3/2/2020 |
Run |
Treadmill |
Easy |
7.0 mi |
56:08 |
8:02 |
|
| 9/29/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.5 mi |
56:03 |
6:36 |
|
| 8/5/2020 |
Run |
7 mi easy |
Easy |
7.0 mi |
56:01 |
8:01 |
|
| 9/25/2021 |
Run |
Marty K hills hard, surge mile |
Hill |
8.0 mi |
56:00 |
7:00 |
|
| 1/18/2019 |
Run |
Treadmill |
Long |
7.3 mi |
55:52 |
7:43 |
|
| 11/17/2021 |
Run |
Some very light pickups at the end |
Easy |
6.8 mi |
55:51 |
8:13 |
|
| 8/25/2020 |
Run |
3*10' @ 85% of 5k; 3' float rest |
Tempo |
7.8 mi |
55:48 |
7:12 |
|
| 6/29/2021 |
Run |
|
Tempo |
7.8 mi |
55:44 |
7:12 |
|
| 11/29/2020 |
Run |
Easy mileage |
Easy |
6.7 mi |
55:35 |
8:20 |
|
| 6/13/2021 |
Run |
Marty K |
Hill |
7.5 mi |
55:34 |
7:25 |
|
| 3/31/2021 |
Run |
3(1.5mi @ HM, 3' mod, 1k @ 10k), 4' float rest |
Threshold |
8.7 mi |
55:31 |
6:22 |
|
| 8/13/2021 |
Run |
30' from low to upper CS |
Tempo |
7.6 mi |
55:30 |
7:22 |
|
| 10/30/2020 |
Run |
|
Easy |
7.0 mi |
55:28 |
7:56 |
|
| 9/27/2020 |
Run |
Easy with Heath and Joe |
Easy |
7.0 mi |
55:25 |
7:56 |
|
| 9/22/2021 |
Run |
Treadmill 8*30" economy pickups |
Easy |
7.0 mi |
55:21 |
7:55 |
|
| 7/12/2021 |
Run |
|
Easy |
7.0 mi |
55:15 |
7:54 |
|
| 8/20/2021 |
Run |
15' low CS, 20' high CS |
Tempo |
8.0 mi |
55:12 |
6:54 |
|
| 9/9/2021 |
Run |
8*30"/90" and 6*40"/80" on/off |
Fartlek |
7.7 mi |
55:10 |
7:11 |
|
| 10/22/2021 |
Run |
|
Easy |
6.5 mi |
55:05 |
8:30 |
|
| 10/11/2021 |
Run |
Long run part 2 on treadmill |
Long |
7.5 mi |
55:04 |
7:21 |
|
| 11/20/2018 |
Weights |
|
|
|
55:00 |
|
|
| 6/7/2020 |
Run |
Norf |
Long |
8.0 mi |
54:57 |
6:53 |
|
| 7/25/2020 |
Run |
North bends |
Easy |
7.0 mi |
54:35 |
7:48 |
|
| 5/14/2021 |
Run |
Marty K |
Tempo |
8.0 mi |
54:34 |
6:49 |
|
| 2/28/2021 |
Run |
Accidentally getting down near CS |
Easy |
7.8 mi |
54:32 |
7:03 |
|
| 6/1/2021 |
Run |
|
Easy |
6.8 mi |
54:32 |
8:02 |
|
| 11/3/2020 |
Run |
4 mi @ marathon |
Tempo |
7.5 mi |
54:22 |
7:15 |
|
| 12/11/2020 |
Run |
10*20"/40" on/off @ 3k effort |
Fartlek |
7.0 mi |
54:19 |
7:46 |
|
| 5/16/2021 |
Run |
Some easy moderate over the middle |
Easy |
7.5 mi |
54:12 |
7:14 |
|
| 10/27/2020 |
Run |
Foxes with Andrea and Heath |
Easy |
7.0 mi |
54:12 |
7:45 |
|
| 2/7/2021 |
Run |
Probably more like moderate than easy |
Tempo |
7.5 mi |
54:04 |
7:13 |
|
| 3/21/2020 |
Run |
Bridge and right |
Easy |
7.0 mi |
53:59 |
7:43 |
|
| 8/12/2020 |
Run |
Medium moderate |
Tempo |
7.5 mi |
53:57 |
7:12 |
|
| 10/5/2021 |
Run |
easy night run |
Easy |
6.8 mi |
53:38 |
7:57 |
|
| 5/23/2020 |
Run |
Norf |
Easy |
7.6 mi |
53:35 |
7:06 |
|
| 6/23/2021 |
Run |
3*800m, 2*600m, 3*200m on/off |
Interval |
6.9 mi |
53:32 |
7:49 |
|
| 5/12/2021 |
Run |
Bridge and right |
Easy |
7.0 mi |
53:31 |
7:39 |
|
| 8/5/2021 |
Run |
|
Default |
7.5 mi |
53:23 |
7:10 |
|
| 3/4/2020 |
Run |
Misc |
Easy |
6.5 mi |
53:08 |
8:11 |
|
| 3/16/2021 |
Run |
Comfy steady |
Tempo |
8.0 mi |
53:01 |
6:38 |
|
| 1/4/2020 |
Run |
Bridge and right |
Long |
6.6 mi |
53:00 |
8:06 |
|
| 9/23/2020 |
Run |
Bridge and right + foxes |
Easy |
6.8 mi |
52:55 |
7:51 |
|
| 9/28/2021 |
Run |
Easy, 8*15" strides |
Easy |
6.5 mi |
52:42 |
8:07 |
|
| 1/19/2020 |
Run |
Treadmill |
Easy |
6.4 mi |
52:39 |
8:13 |
|
| 5/8/2021 |
Run |
Quick turnaround |
Easy |
7.0 mi |
52:37 |
7:32 |
|
| 2/8/2021 |
Run |
Half of workout - 7*75"/45' @ mid 5:20s |
Fartlek |
7.2 mi |
52:21 |
7:17 |
|
| 6/15/2020 |
Run |
Main - Baney - Claremont |
Easy |
6.3 mi |
52:07 |
8:21 |
|
| 8/25/2021 |
Run |
Treadmill fart lick |
Fartlek |
7.0 mi |
52:07 |
7:27 |
|
| 6/15/2021 |
Run |
Very light tempo - CS |
Tempo |
7.2 mi |
52:02 |
7:14 |
|
| 10/6/2021 |
Run |
2(8*200m) ~38" |
Interval |
7.0 mi |
52:00 |
7:26 |
|
| 9/12/2020 |
Run |
Easy bridge and right |
Easy |
6.4 mi |
51:55 |
8:07 |
|
| 11/10/2020 |
Run |
11*60" on/off @ 5k effort |
Fartlek |
7.0 mi |
51:50 |
7:25 |
|
| 11/17/2018 |
Run |
Bridge and right |
Long |
6.6 mi |
51:40 |
7:54 |
|
| 8/28/2021 |
Run |
So damn hot out |
Easy |
6.5 mi |
51:40 |
7:57 |
|
| 2/18/2020 |
Run |
Treadmill |
Tempo |
7.0 mi |
51:18 |
7:20 |
|
| 11/11/2020 |
Run |
Baney morning loop |
Easy |
6.0 mi |
51:18 |
8:33 |
|
| 9/30/2021 |
Run |
5mi of 1/2mi on/off marathon pace |
Fartlek |
6.9 mi |
51:12 |
7:26 |
|
| 10/14/2020 |
Run |
Last midday run while working at Ashbrook |
Easy |
6.5 mi |
51:02 |
7:52 |
|
| 4/5/2020 |
Run |
Foxmoor |
Easy |
6.2 mi |
50:56 |
8:13 |
|
| 2/24/2020 |
Run |
Treadmill |
Easy |
6.3 mi |
50:55 |
8:09 |
|
| 3/29/2021 |
Run |
Easy, 8*15" hill sprints |
Hill |
5.8 mi |
50:50 |
8:51 |
|
| 9/28/2019 |
Run |
Bridge and right |
Long |
6.3 mi |
50:47 |
8:08 |
|
| 10/6/2020 |
Run |
4(4X200m) @ 110% of 5k, 1'/3' rest |
Interval |
5.6 mi |
50:44 |
9:04 |
|
| 2/22/2021 |
Run |
16*200m, 200m jog rest (80"), avg 36.2 |
Interval |
6.0 mi |
50:39 |
8:27 |
|
| 6/18/2021 |
Run |
100m-200m ladder x2 |
Interval |
6.7 mi |
50:35 |
7:36 |
|
| 12/8/2018 |
Run |
Misc |
Easy |
6.3 mi |
50:34 |
8:02 |
|
| 10/7/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.0 mi |
50:29 |
6:19 |
|
| 10/26/2020 |
Run |
30' @ |
Tempo |
6.8 mi |
50:22 |
7:23 |
|
| 7/6/2020 |
Run |
30' of 2min/30sec cycles (Main - 96 - Baney - Smith) |
Fartlek |
7.1 mi |
50:17 |
7:05 |
|
| 6/10/2021 |
Run |
Some comfy steady miles, 20/40 strides over last mile |
Tempo |
7.0 mi |
50:16 |
7:11 |
|
| 12/18/2020 |
Run |
Night mill miles |
Easy |
6.0 mi |
50:15 |
8:23 |
|
| 5/29/2020 |
Run |
Misc |
Tempo |
7.0 mi |
50:10 |
7:10 |
|
| 2/1/2020 |
Run |
Bridge and right |
Fartlek |
6.6 mi |
50:03 |
7:39 |
|
| 7/18/2020 |
Run |
45' at 70% of 5k (96 - Baney - Smith) |
Tempo |
6.8 mi |
50:01 |
7:20 |
|
| 1/4/2021 |
Run |
Moderate miles over middle, strides last mile |
Tempo |
6.7 mi |
49:57 |
7:31 |
|
| 4/2/2021 |
Run |
Easy, some light strides |
Easy |
6.5 mi |
49:51 |
7:41 |
|
| 8/23/2019 |
Run |
Main - 96 - Baney - Smith |
Long |
6.2 mi |
49:37 |
8:05 |
|
| 10/18/2020 |
Run |
Cemetery and usual easy |
Easy |
6.2 mi |
49:37 |
8:01 |
|
| 10/19/2021 |
Run |
Shaking out the gunk from the 10k |
Easy |
6.0 mi |
49:36 |
8:16 |
|
| 6/19/2021 |
Run |
|
Easy |
6.3 mi |
49:36 |
7:53 |
|
| 11/24/2020 |
Run |
Foxes, feeling rough |
Easy |
6.4 mi |
49:36 |
7:45 |
|
| 2/16/2021 |
Run |
Comfy steady |
Tempo |
7.0 mi |
49:31 |
7:05 |
|