| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/23/2021 |
Run |
2*200m strides |
Interval |
0.4 mi |
2:54 |
6:54 |
 |
| 9/23/2021 |
Run |
|
Easy |
3.0 mi |
25:13 |
8:25 |
|
| 9/22/2021 |
Run |
Treadmill 8*30" economy pickups |
Easy |
7.0 mi |
55:21 |
7:55 |
|
| 9/21/2021 |
Run |
|
Easy |
7.8 mi |
1:03:35 |
8:10 |
|
| 9/20/2021 |
Run |
|
Easy |
5.0 mi |
47:15 |
9:27 |
|
| 9/19/2021 |
Run |
Long, alt easy/uptempo miles |
Long |
16.0 mi |
1:50:57 |
6:56 |
|
| 9/18/2021 |
Run |
|
Easy |
4.5 mi |
38:09 |
8:28 |
|
| 9/17/2021 |
Run |
10*1' on/off, 6*30"/1' on/off |
Fartlek |
8.5 mi |
1:03:01 |
7:25 |
|
| 9/16/2021 |
Run |
Taking it super duper easy |
Easy |
7.0 mi |
57:42 |
8:15 |
|
| 9/14/2021 |
Run |
6*mi @ threshold w/1' rest, avg 5:56 |
Threshold |
6.0 mi |
41:49 |
6:59 |
|
| 9/14/2021 |
Run |
wu and cd |
Easy |
2.0 mi |
17:32 |
8:46 |
|
| 9/13/2021 |
Run |
Economy 200s and 100s, steady |
Fartlek |
8.0 mi |
58:35 |
7:20 |
|
| 9/12/2021 |
Run |
5*strides |
Interval |
0.4 mi |
5:23 |
13:27 |
|
| 9/12/2021 |
Run |
|
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 9/11/2021 |
Run |
Long easy to at least 1:45 |
Long |
14.3 mi |
1:51:45 |
7:49 |
|
| 9/10/2021 |
Run |
Columbus Circle Loop |
Default |
5.2 mi |
42:48 |
8:14 |
|
| 9/9/2021 |
Run |
8*30"/90" and 6*40"/80" on/off |
Fartlek |
7.7 mi |
55:10 |
7:11 |
|
| 9/8/2021 |
Run |
Easy on tread. |
Easy |
7.3 mi |
58:52 |
8:04 |
|
| 9/7/2021 |
Run |
|
Easy |
5.0 mi |
41:40 |
8:20 |
|
| 9/6/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:24 |
8:24 |
|
| 9/6/2021 |
Run |
3*1.5mi @ 6:10, 400m @ 7:15 rest |
Threshold |
5.0 mi |
31:26 |
6:16 |
|
| 9/6/2021 |
Run |
warm up |
Easy |
2.9 mi |
24:21 |
8:24 |
|
| 9/5/2021 |
Run |
out to 1600 |
Easy |
8.0 mi |
1:02:04 |
7:46 |
|
| 9/4/2021 |
Run |
|
Easy |
4.4 mi |
31:07 |
7:05 |
|
| 9/3/2021 |
Run |
Pain free! |
Easy |
5.0 mi |
39:47 |
7:57 |
|
| 9/2/2021 |
Swim |
|
Mixed |
|
45:36 |
|
|
| 9/2/2021 |
Swim |
|
Default |
|
0:18 |
|
|
| 9/1/2021 |
Bike |
Elliptical |
Default |
|
30:01 |
|
|
| 8/31/2021 |
Run |
|
Easy |
0.8 mi |
6:59 |
9:05 |
|
| 8/30/2021 |
Bike |
|
Default |
6.3 mi |
29:11 |
4:38 |
|
| 8/29/2021 |
Run |
Good long run with Joe and Jeffrey |
Long |
15.0 mi |
1:46:12 |
7:05 |
|
| 8/28/2021 |
Run |
So damn hot out |
Easy |
6.5 mi |
51:40 |
7:57 |
|
| 8/27/2021 |
Run |
2-1-1-30-30, surge mile |
Fartlek |
5.3 mi |
38:57 |
7:21 |
|
| 8/26/2021 |
Run |
Easy medium long |
Easy |
8.8 mi |
1:09:26 |
7:57 |
|
| 8/25/2021 |
Run |
Treadmill fart lick |
Fartlek |
7.0 mi |
52:07 |
7:27 |
|
| 8/24/2021 |
Run |
Easy, 4*200m on/off economies in middle |
Fartlek |
7.5 mi |
57:40 |
7:42 |
|
| 8/22/2021 |
Run |
Trying out the RC Elites at longer distance |
Long |
13.0 mi |
1:32:45 |
7:09 |
|
| 8/21/2021 |
Run |
With Andrew Waldman |
Easy |
7.3 mi |
58:48 |
8:04 |
|
| 8/20/2021 |
Run |
15' low CS, 20' high CS |
Tempo |
8.0 mi |
55:12 |
6:54 |
|
| 8/19/2021 |
Run |
Some economy pickups |
Fartlek |
6.0 mi |
45:29 |
7:35 |
|
| 8/18/2021 |
Run |
Medium long treadmill |
Easy |
8.5 mi |
1:10:50 |
8:19 |
|
| 8/17/2021 |
Run |
warm up and cool down |
Easy |
3.2 mi |
26:20 |
8:14 |
|
| 8/17/2021 |
Run |
12*300m on/off |
Interval |
6900.0 m |
28:43 |
6:42 |
|
| 8/16/2021 |
Run |
Easy on tread. |
Easy |
5.0 mi |
42:20 |
8:28 |
|
| 8/15/2021 |
Run |
Buehler's, good chunk ~6:45 pace |
Long |
12.0 mi |
1:25:22 |
7:07 |
|
| 8/14/2021 |
Run |
Surprisingly good |
Easy |
8.0 mi |
1:00:50 |
7:37 |
|
| 8/13/2021 |
Run |
30' from low to upper CS |
Tempo |
7.6 mi |
55:30 |
7:22 |
|
| 8/12/2021 |
Run |
Some economy 200s and 100s |
Fartlek |
5.0 mi |
40:26 |
8:06 |
|
| 8/11/2021 |
Run |
Easy on tread. |
Easy |
8.0 mi |
1:05:10 |
8:09 |
|
| 8/10/2021 |
Run |
I dunno why I did this lol |
Tempo |
3.2 mi |
20:05 |
6:13 |
|
| 8/9/2021 |
Run |
|
Easy |
6.4 mi |
49:13 |
7:43 |
|
| 8/8/2021 |
Run |
|
Easy |
4.4 mi |
36:26 |
8:17 |
|
| 8/7/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:40 |
11:35 |
|
| 8/7/2021 |
Run |
|
Easy |
8.6 mi |
1:06:51 |
7:47 |
|
| 8/6/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:36 |
10:51 |
|
| 8/6/2021 |
Run |
|
Easy |
8.8 mi |
1:07:34 |
7:44 |
|
| 8/5/2021 |
Run |
|
Default |
7.5 mi |
53:23 |
7:10 |
|
| 8/4/2021 |
Run |
Easy |
Easy |
3.6 mi |
30:00 |
8:20 |
|
| 8/3/2021 |
Run |
|
Easy |
3.5 mi |
29:26 |
8:25 |
|
| 7/31/2021 |
Run |
Guardian Mile |
Race |
1.0 mi |
4:57 |
4:57 |
|
| 7/31/2021 |
Run |
Long stride |
Interval |
0.1 mi |
0:37 |
5:10 |
|
| 7/31/2021 |
Run |
warm up |
Easy |
1.9 mi |
14:33 |
7:37 |
|
| 7/30/2021 |
Run |
Strides |
Interval |
0.4 mi |
4:09 |
11:31 |
|
| 7/30/2021 |
Run |
Last easy run before Guardian Mile |
Easy |
5.1 mi |
40:11 |
7:51 |
|
| 7/29/2021 |
Run |
Usual foxes loop |
Fartlek |
5.8 mi |
43:33 |
7:31 |
|
| 7/27/2021 |
Run |
Mile pace tune up |
Interval |
4.0 mi |
29:08 |
7:17 |
|
| 7/26/2021 |
Run |
Some comfy steady out and back |
Tempo |
6.1 mi |
44:21 |
7:16 |
|
| 7/25/2021 |
Run |
|
Easy |
4.2 mi |
33:35 |
8:00 |
|
| 7/24/2021 |
Run |
|
Easy |
5.0 mi |
39:02 |
7:48 |
|
| 7/23/2021 |
Run |
2*200m quick, cool down |
Easy |
1.4 mi |
12:58 |
9:05 |
|
| 7/23/2021 |
Run |
600m in 1:52 |
Interval |
0.4 mi |
1:53 |
4:42 |
|
| 7/23/2021 |
Run |
jog to track |
Easy |
0.5 mi |
4:16 |
7:55 |
|
| 7/23/2021 |
Run |
3mi progression to 5:50 |
Tempo |
3.0 mi |
18:11 |
6:04 |
|
| 7/23/2021 |
Run |
warm up |
Easy |
1.8 mi |
14:34 |
8:20 |
|
| 7/22/2021 |
Run |
|
Easy |
4.3 mi |
33:26 |
7:47 |
|
| 7/21/2021 |
Run |
|
Interval |
0.4 mi |
3:08 |
8:15 |
|
| 7/21/2021 |
Run |
|
Easy |
5.3 mi |
40:19 |
7:37 |
|
| 7/20/2021 |
Run |
Usual morning loop up Claremont |
Easy |
5.0 mi |
38:41 |
7:45 |
|
| 7/19/2021 |
Run |
warm up and cool down |
Easy |
2.5 mi |
19:49 |
7:56 |
|
| 7/19/2021 |
Run |
The Haglund |
Fartlek |
5.0 km |
18:05 |
5:50 |
|
| 7/18/2021 |
Run |
Easy, some hill sprints |
Easy |
5.5 mi |
44:39 |
8:08 |
|
| 7/17/2021 |
Run |
Easy |
Easy |
3.0 mi |
25:43 |
8:35 |
|
| 7/16/2021 |
Run |
Amish moderate long |
Long |
10.0 mi |
1:10:28 |
7:03 |
|
| 7/15/2021 |
Run |
Fartlek in Sandusky |
Fartlek |
5.0 mi |
35:29 |
7:06 |
|
| 7/12/2021 |
Run |
|
Easy |
7.0 mi |
55:15 |
7:54 |
|
| 7/11/2021 |
Run |
Johnnycake Jog |
Race |
5.0 mi |
29:28 |
5:54 |
|
| 7/11/2021 |
Run |
race warm up |
Easy |
1.9 mi |
14:51 |
7:42 |
|
| 7/10/2021 |
Run |
Long stride |
Interval |
0.1 mi |
0:40 |
5:05 |
|
| 7/10/2021 |
Run |
|
Easy |
3.3 mi |
26:13 |
8:02 |
|
| 7/9/2021 |
Run |
|
Easy |
5.2 mi |
40:38 |
7:49 |
|
| 7/8/2021 |
Run |
Usual morning loop up Claremont |
Easy |
5.0 mi |
41:16 |
8:16 |
|
| 7/7/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:25 |
8:25 |
|
| 7/7/2021 |
Run |
1.5mi, 1mi, 2*.5mi @ 9:15, 5:58, 2:55s |
Threshold |
4.2 mi |
25:50 |
6:13 |
|
| 7/7/2021 |
Run |
warm up |
Easy |
1.7 mi |
13:46 |
8:06 |
|
| 7/6/2021 |
Run |
|
Easy |
1.2 mi |
9:01 |
7:31 |
|
| 7/6/2021 |
Run |
2*1k of 100m in/out |
Fartlek |
4.8 mi |
36:12 |
7:33 |
|
| 7/5/2021 |
Run |
|
Easy |
6.0 mi |
45:41 |
7:37 |
|
| 7/4/2021 |
Run |
|
Easy |
8.0 mi |
1:02:35 |
7:50 |
|
| 7/3/2021 |
Run |
13*300m @ 5k, 200m jog rest |
Interval |
6.1 mi |
46:36 |
7:39 |
|
| 7/2/2021 |
Run |
|
Easy |
5.0 mi |
38:19 |
7:40 |
|