| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▼ |
|
| 4/11/2019 |
Swim |
Pool |
Free Style |
550.0 m |
10:00 |
29:16 |
 |
| 12/13/2021 |
Run |
form drills |
Default |
0.4 mi |
5:43 |
16:21 |
|
| 4/18/2021 |
Run |
4*100m strides, avg 14.9" |
Interval |
0.7 mi |
10:36 |
16:20 |
|
| 11/12/2020 |
Run |
Strides |
Interval |
0.4 mi |
6:13 |
15:58 |
|
| 7/17/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:25 |
15:46 |
|
| 12/16/2021 |
Run |
form drills |
Interval |
0.3 mi |
5:10 |
15:13 |
|
| 7/20/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:11 |
14:25 |
|
| 8/11/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:12 |
13:33 |
|
| 7/14/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:31 |
13:30 |
|
| 4/7/2021 |
Run |
Strides |
Interval |
0.4 mi |
4:43 |
13:30 |
|
| 9/12/2021 |
Run |
5*strides |
Interval |
0.4 mi |
5:23 |
13:27 |
|
| 4/10/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:47 |
13:16 |
|
| 6/16/2021 |
Run |
4*150m, 100j/50w rest |
Interval |
0.8 mi |
9:43 |
12:58 |
|
| 5/10/2021 |
Run |
Strides |
Interval |
0.5 mi |
6:19 |
12:39 |
|
| 3/22/2021 |
Run |
Strides |
Interval |
0.3 mi |
4:16 |
12:34 |
|
| 7/5/2020 |
Run |
|
Hill |
0.3 mi |
3:46 |
12:33 |
|
| 6/29/2021 |
Run |
5*strides |
Interval |
0.5 mi |
6:15 |
12:30 |
|
| 10/2/2020 |
Run |
Some light strides |
Interval |
0.4 mi |
4:25 |
12:17 |
|
| 9/28/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:55 |
12:15 |
|
| 11/16/2021 |
Run |
|
Interval |
0.2 mi |
2:33 |
12:10 |
|
| 12/11/2021 |
Run |
Strides |
Interval |
0.6 mi |
6:40 |
12:08 |
|
| 10/19/2021 |
Run |
Strides |
Interval |
0.3 mi |
3:04 |
11:50 |
|
| 8/27/2020 |
Run |
Strides |
Interval |
0.6 mi |
6:27 |
11:45 |
|
| 10/17/2021 |
Run |
"cool down" |
Easy |
1.7 mi |
19:22 |
11:40 |
|
| 8/7/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:40 |
11:35 |
|
| 7/30/2021 |
Run |
Strides |
Interval |
0.4 mi |
4:09 |
11:31 |
|
| 8/6/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:36 |
10:51 |
|
| 9/4/2020 |
Run |
12*200m @ 112-115% of 5k; 1'45" to 2' rest |
Interval |
2.7 mi |
28:57 |
10:49 |
|
| 11/2/2020 |
Run |
Strides |
Interval |
0.3 mi |
2:47 |
10:42 |
|
| 10/12/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:05 |
10:37 |
|
| 11/21/2020 |
Run |
3(5*200m) @ 112% of 5k; 1' / 3' rest |
Interval |
2.7 mi |
28:06 |
10:37 |
|
| 9/24/2020 |
Run |
Strides |
Interval |
0.2 mi |
2:13 |
10:32 |
|
| 1/1/2021 |
Run |
200m in 34" |
Default |
0.2 mi |
2:06 |
10:28 |
|
| 1/19/2021 |
Run |
Strides |
Interval |
0.5 mi |
5:00 |
10:00 |
|
| 3/22/2019 |
Run |
Indoor track |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 11/18/2020 |
Run |
13*400m @ 103% of 5k, 1' rest (3' after #7) |
Interval |
3.3 mi |
32:00 |
9:51 |
|
| 5/9/2020 |
Run |
Misc |
Easy |
0.9 mi |
8:50 |
9:49 |
|
| 7/21/2020 |
Run |
|
Easy |
0.3 mi |
3:02 |
9:48 |
|
| 10/3/2020 |
Run |
cool down |
Easy |
0.2 mi |
1:51 |
9:47 |
|
| 6/24/2018 |
Run |
Misc |
Easy |
4.0 mi |
38:42 |
9:41 |
|
| 4/28/2020 |
Run |
Columbus Circle Loop |
Interval |
0.5 mi |
4:50 |
9:40 |
|
| 12/2/2020 |
Run |
|
Easy |
1.0 mi |
9:32 |
9:38 |
|
| 4/10/2020 |
Run |
Misc |
Easy |
2.7 mi |
26:00 |
9:38 |
|
| 9/7/2020 |
Run |
Evening shakeout with Brock |
Easy |
4.0 mi |
38:19 |
9:31 |
|
| 4/13/2020 |
Run |
Sarver |
Easy |
1.9 mi |
18:00 |
9:29 |
|
| 10/20/2021 |
Run |
warm up |
Easy |
1.8 mi |
16:46 |
9:29 |
|
| 12/29/2020 |
Run |
warm up |
Easy |
2.9 mi |
27:04 |
9:28 |
|
| 9/20/2021 |
Run |
|
Easy |
5.0 mi |
47:15 |
9:27 |
|
| 11/9/2021 |
Run |
|
Easy |
2.3 mi |
21:32 |
9:27 |
|
| 4/3/2020 |
Run |
Misc |
Easy |
0.9 mi |
8:00 |
9:25 |
|
| 10/24/2021 |
Run |
Easy on tread. |
Easy |
2.0 mi |
18:45 |
9:23 |
|
| 7/6/2019 |
Run |
Freer loop |
Easy |
3.2 mi |
30:00 |
9:23 |
|
| 12/7/2018 |
Run |
Misc |
Easy |
1.6 mi |
15:00 |
9:23 |
|
| 1/9/2021 |
Run |
8*200 alt 33/36; 500 cutdown in 92"; |
Interval |
2.5 mi |
23:18 |
9:22 |
|
| 8/31/2018 |
Run |
Misc |
Easy |
2.0 mi |
18:41 |
9:21 |
|
| 3/7/2020 |
Run |
Misc |
Easy |
1.5 mi |
14:00 |
9:20 |
|
| 8/4/2020 |
Run |
warm up |
Easy |
0.5 mi |
4:20 |
9:15 |
|
| 3/6/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:36 |
9:13 |
|
| 3/1/2021 |
Run |
5*20"/40" on/off; 12*15" hill sprints |
Hill |
4.2 mi |
38:13 |
9:13 |
|
| 6/3/2019 |
Run |
Misc |
Easy |
2.5 mi |
23:00 |
9:12 |
|
| 6/16/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:35 |
9:11 |
|
| 1/6/2021 |
Run |
3(100m, 200m, 300m), 1*400m |
Interval |
3.8 mi |
34:53 |
9:06 |
|
| 7/23/2018 |
Run |
Indoor track |
Easy |
2.0 mi |
18:10 |
9:05 |
|
| 12/24/2021 |
Run |
"cool down" |
Easy |
1.5 mi |
13:37 |
9:05 |
|
| 8/31/2021 |
Run |
|
Easy |
0.8 mi |
6:59 |
9:05 |
|
| 7/4/2019 |
Run |
Hospital |
Easy |
2.7 mi |
24:30 |
9:05 |
|
| 9/18/2020 |
Run |
|
Easy |
0.8 mi |
6:48 |
9:05 |
|
| 10/16/2020 |
Run |
"cool down" |
Easy |
1.0 mi |
8:59 |
9:05 |
|
| 9/18/2020 |
Run |
|
Easy |
0.2 mi |
2:00 |
9:05 |
|
| 7/23/2021 |
Run |
2*200m quick, cool down |
Easy |
1.4 mi |
12:58 |
9:05 |
|
| 9/15/2020 |
Run |
warm up |
Easy |
1.1 mi |
10:03 |
9:04 |
|
| 10/6/2020 |
Run |
4(4X200m) @ 110% of 5k, 1'/3' rest |
Interval |
5.6 mi |
50:44 |
9:04 |
|
| 7/13/2018 |
Run |
Country Club |
Easy |
4.2 mi |
37:32 |
9:03 |
|
| 12/27/2019 |
Run |
Middle Ridge |
Easy |
5.0 mi |
45:12 |
9:03 |
|
| 10/20/2021 |
Run |
"cool down" |
Easy |
1.4 mi |
12:12 |
9:03 |
|
| 12/19/2019 |
Run |
Hospital |
Easy |
2.0 mi |
18:04 |
9:02 |
|
| 7/22/2020 |
Run |
|
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 10/3/2019 |
Run |
Misc |
Easy |
4.0 mi |
36:00 |
9:00 |
|
| 7/28/2019 |
Run |
To AHS track |
Interval |
2.0 mi |
18:00 |
9:00 |
|
| 10/21/2018 |
Run |
Treadmill |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 10/17/2018 |
Run |
Misc |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 10/1/2018 |
Run |
Indoor track |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 8/23/2018 |
Run |
Indoor track |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 8/12/2018 |
Run |
Indoor track |
Easy |
0.5 mi |
4:30 |
9:00 |
|
| 7/31/2018 |
Run |
Misc |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 4/11/2021 |
Run |
race warm up |
Easy |
1.2 mi |
10:21 |
9:00 |
|
| 2/7/2020 |
Run |
Misc |
Easy |
5.0 mi |
44:52 |
8:59 |
|
| 8/22/2018 |
Run |
Columbus Circle Loop |
Easy |
4.0 mi |
35:50 |
8:58 |
|
| 5/11/2020 |
Run |
Misc |
Easy |
2.9 mi |
25:58 |
8:58 |
|
| 12/31/2019 |
Run |
Misc |
Easy |
1.5 mi |
13:23 |
8:56 |
|
| 10/17/2019 |
Run |
Indoor track |
Easy |
2.2 mi |
19:35 |
8:55 |
|
| 11/28/2020 |
Run |
3(5*400m) @ 102% 5k; 1'/3' rest |
Interval |
4.5 mi |
40:06 |
8:54 |
|
| 9/28/2020 |
Run |
|
Easy |
3.0 mi |
26:40 |
8:54 |
|
| 3/5/2020 |
Run |
Cemetery |
Easy |
3.1 mi |
27:28 |
8:52 |
|
| 3/17/2020 |
Run |
Columbus Circle Loop |
Easy |
0.4 mi |
3:06 |
8:52 |
|
| 11/20/2021 |
Run |
|
Easy |
3.8 mi |
33:13 |
8:52 |
|
| 7/31/2020 |
Run |
warm up |
Easy |
1.0 mi |
8:51 |
8:51 |
|
| 3/29/2021 |
Run |
Easy, 8*15" hill sprints |
Hill |
5.8 mi |
50:50 |
8:51 |
|
| 1/27/2021 |
Run |
Icy out |
Easy |
4.0 mi |
35:21 |
8:51 |
|
| 12/27/2020 |
Run |
on tread |
Easy |
5.0 mi |
44:10 |
8:50 |
|