| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/8/2021 |
Run |
|
Easy |
4.4 mi |
36:26 |
8:17 |
 |
| 8/9/2021 |
Run |
|
Easy |
6.4 mi |
49:13 |
7:43 |
|
| 8/30/2021 |
Bike |
|
Default |
6.3 mi |
29:11 |
4:38 |
|
| 8/31/2021 |
Run |
|
Easy |
0.8 mi |
6:59 |
9:05 |
|
| 9/2/2021 |
Swim |
|
Mixed |
|
45:36 |
|
|
| 9/2/2021 |
Swim |
|
Default |
|
0:18 |
|
|
| 9/4/2021 |
Run |
|
Easy |
4.4 mi |
31:07 |
7:05 |
|
| 9/7/2021 |
Run |
|
Easy |
5.0 mi |
41:40 |
8:20 |
|
| 9/12/2021 |
Run |
|
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 9/18/2021 |
Run |
|
Easy |
4.5 mi |
38:09 |
8:28 |
|
| 9/20/2021 |
Run |
|
Easy |
5.0 mi |
47:15 |
9:27 |
|
| 9/21/2021 |
Run |
|
Easy |
7.8 mi |
1:03:35 |
8:10 |
|
| 9/23/2021 |
Run |
|
Easy |
3.0 mi |
25:13 |
8:25 |
|
| 9/24/2021 |
Run |
|
Easy |
2.1 mi |
18:17 |
8:43 |
|
| 9/27/2021 |
Run |
|
Easy |
5.3 mi |
44:19 |
8:23 |
|
| 10/3/2021 |
Run |
|
Easy |
5.4 mi |
47:21 |
8:47 |
|
| 10/21/2021 |
Run |
|
Easy |
2.6 mi |
21:25 |
8:15 |
|
| 10/21/2021 |
Run |
|
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 10/22/2021 |
Run |
|
Easy |
6.5 mi |
55:05 |
8:30 |
|
| 10/28/2021 |
Run |
|
Easy |
2.9 mi |
23:04 |
8:06 |
|
| 10/28/2021 |
Run |
|
Easy |
3.8 mi |
30:00 |
8:00 |
|
| 10/29/2021 |
Run |
|
Easy |
4.5 mi |
37:42 |
8:23 |
|
| 10/30/2021 |
Run |
|
Easy |
1.1 mi |
9:28 |
8:42 |
|
| 10/30/2021 |
Run |
|
Easy |
1.0 mi |
8:31 |
8:26 |
|
| 11/2/2021 |
Run |
|
Easy |
1.0 mi |
7:46 |
7:56 |
|
| 11/3/2021 |
Run |
|
Easy |
5.0 mi |
41:06 |
8:14 |
|
| 11/9/2021 |
Run |
|
Easy |
2.3 mi |
21:32 |
9:27 |
|
| 11/12/2021 |
Run |
|
Easy |
4.5 mi |
38:07 |
8:29 |
|
| 11/14/2021 |
Run |
|
Easy |
6.0 mi |
49:00 |
8:10 |
|
| 11/15/2021 |
Run |
|
Easy |
5.0 mi |
41:01 |
8:13 |
|
| 11/16/2021 |
Run |
|
Easy |
3.0 mi |
23:50 |
7:57 |
|
| 11/16/2021 |
Run |
|
Interval |
0.2 mi |
2:33 |
12:10 |
|
| 11/18/2021 |
Run |
|
Easy |
1.2 mi |
10:09 |
8:28 |
|
| 11/19/2021 |
Run |
|
Easy |
6.2 mi |
49:31 |
8:00 |
|
| 11/20/2021 |
Run |
|
Easy |
3.8 mi |
33:13 |
8:52 |
|
| 11/21/2021 |
Run |
|
Easy |
5.3 mi |
41:29 |
7:55 |
|
| 11/26/2021 |
Run |
|
Easy |
1.0 mi |
8:40 |
8:40 |
|
| 11/27/2021 |
Run |
|
Easy |
5.4 mi |
41:49 |
7:46 |
|
| 12/2/2021 |
Run |
|
Easy |
4.2 mi |
35:09 |
8:23 |
|
| 12/11/2021 |
Run |
|
Easy |
7.3 mi |
58:14 |
7:58 |
|
| 12/13/2021 |
Run |
|
Easy |
5.0 mi |
40:44 |
8:09 |
|
| 12/16/2021 |
Run |
|
Easy |
4.3 mi |
35:47 |
8:26 |
|
| 10/16/2020 |
Run |
"cool down" |
Easy |
1.0 mi |
8:59 |
9:05 |
|
| 11/28/2020 |
Run |
"cool down" |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 1/1/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:33 |
8:33 |
|
| 3/6/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:36 |
9:13 |
|
| 3/12/2021 |
Run |
"cool down" |
Easy |
1.1 mi |
8:42 |
8:00 |
|
| 3/31/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:18 |
7:59 |
|
| 5/1/2021 |
Run |
"cool down" |
Easy |
1.2 mi |
9:53 |
8:19 |
|
| 5/20/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:10 |
8:16 |
|
| 6/16/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:35 |
9:11 |
|
| 7/7/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:25 |
8:25 |
|
| 9/6/2021 |
Run |
"cool down" |
Easy |
1.0 mi |
8:24 |
8:24 |
|
| 10/17/2021 |
Run |
"cool down" |
Easy |
1.7 mi |
19:22 |
11:40 |
|
| 10/20/2021 |
Run |
"cool down" |
Easy |
1.4 mi |
12:12 |
9:03 |
|
| 12/24/2021 |
Run |
"cool down" |
Easy |
1.5 mi |
13:37 |
9:05 |
|
| 10/20/2021 |
Run |
1.5mi @ 5:55, 8*800m @ 2:48 |
Interval |
6.0 mi |
46:14 |
7:44 |
|
| 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 |
|
| 7/7/2021 |
Run |
1.5mi, 1mi, 2*.5mi @ 9:15, 5:58, 2:55s |
Threshold |
4.2 mi |
25:50 |
6:13 |
|
| 10/19/2020 |
Run |
1' on/off tune up |
Fartlek |
5.0 mi |
37:22 |
7:29 |
|
| 8/16/2020 |
Run |
10 mi long @ 70% of 5k |
Long |
10.0 mi |
1:10:29 |
7:03 |
|
| 12/21/2020 |
Run |
10' @ 6:25 |
Tempo |
1.5 mi |
10:21 |
6:57 |
|
| 12/21/2020 |
Run |
10' @ 6:25, 4*300m @ 60" |
Tempo |
2.7 mi |
19:20 |
7:10 |
|
| 1/9/2021 |
Run |
10' tempo @ 6:16 pace |
Tempo |
2.4 mi |
16:50 |
7:01 |
|
| 6/8/2021 |
Run |
10' tempo after track work |
Tempo |
1.5 mi |
10:00 |
6:40 |
|
| 1/6/2021 |
Run |
10’ tempo, some cool down |
Tempo |
1.9 mi |
12:55 |
6:53 |
|
| 9/17/2021 |
Run |
10*1' on/off, 6*30"/1' on/off |
Fartlek |
8.5 mi |
1:03:01 |
7:25 |
|
| 2/15/2021 |
Run |
10*15' hill sprints; 4*20"/40" on/off |
Fartlek |
5.6 mi |
45:13 |
8:05 |
|
| 12/23/2020 |
Run |
10*20"/40" on/off |
Fartlek |
4.2 mi |
30:28 |
7:21 |
|
| 12/11/2020 |
Run |
10*20"/40" on/off @ 3k effort |
Fartlek |
7.0 mi |
54:19 |
7:46 |
|
| 12/28/2020 |
Run |
10*20"/40" on/off @ 3k effort |
Fartlek |
3.4 mi |
27:02 |
7:58 |
|
| 12/24/2020 |
Run |
10*60" on/off @ 10k |
Fartlek |
6.0 mi |
44:25 |
7:25 |
|
| 11/30/2020 |
Run |
10*80m sprints |
Interval |
0.5 mi |
4:00 |
8:00 |
|
| 8/14/2020 |
Run |
10*min hard fartlek |
Fartlek |
5.0 mi |
36:37 |
7:20 |
|
| 7/24/2020 |
Run |
10*min hard fartlek (5:40s) |
Fartlek |
6.2 mi |
45:12 |
7:18 |
|
| 6/18/2021 |
Run |
100m-200m ladder x2 |
Interval |
6.7 mi |
50:35 |
7:36 |
|
| 11/10/2020 |
Run |
11*60" on/off @ 5k effort |
Fartlek |
7.0 mi |
51:50 |
7:25 |
|
| 12/16/2020 |
Run |
12*20"/40" @ 3k |
Fartlek |
7.5 mi |
57:26 |
7:40 |
|
| 9/4/2020 |
Run |
12*200m @ 112-115% of 5k; 1'45" to 2' rest |
Interval |
2.7 mi |
28:57 |
10:49 |
|
| 8/17/2021 |
Run |
12*300m on/off |
Interval |
6900.0 m |
28:43 |
6:42 |
|
| 12/9/2020 |
Run |
1200m of 1600m time trial |
Race |
1200.0 m |
3:55 |
5:16 |
|
| 7/3/2021 |
Run |
13*300m @ 5k, 200m jog rest |
Interval |
6.1 mi |
46:36 |
7:39 |
|
| 11/18/2020 |
Run |
13*400m @ 103% of 5k, 1' rest (3' after #7) |
Interval |
3.3 mi |
32:00 |
9:51 |
|
| 8/4/2020 |
Run |
15' at 70% of 5k; 30' at 80% (96 - Baney) |
Tempo |
6.7 mi |
45:02 |
6:47 |
|
| 8/20/2021 |
Run |
15' low CS, 20' high CS |
Tempo |
8.0 mi |
55:12 |
6:54 |
|
| 3/8/2021 |
Run |
15*400m, 45" rest |
Interval |
4.0 mi |
32:00 |
8:00 |
|
| 2/22/2021 |
Run |
16*200m, 200m jog rest (80"), avg 36.2 |
Interval |
6.0 mi |
50:39 |
8:27 |
|
| 12/3/2020 |
Run |
1600 with Joe and Heath |
Easy |
8.0 mi |
1:02:01 |
7:47 |
|
| 1/1/2021 |
Run |
1k @ 3' |
Threshold |
0.6 mi |
3:08 |
5:04 |
|
| 12/20/2020 |
Run |
1mi wu, 2k @ 6:35, .5 ez, 2k @ 6:35, .5 ez, 1.5mi moderate |
Fartlek |
6.0 mi |
44:51 |
7:29 |
|
| 1/23/2021 |
Run |
2 ez, 1 mi 15" strides, 2nd half CS |
Long |
10.0 mi |
1:10:43 |
7:04 |
|
| 12/5/2021 |
Run |
2-1-1-30-30 |
Fartlek |
4.3 mi |
32:36 |
7:35 |
|
| 8/27/2021 |
Run |
2-1-1-30-30, surge mile |
Fartlek |
5.3 mi |
38:57 |
7:21 |
|
| 6/8/2021 |
Run |
2(2,3,4), 400 quick, 10' tempo after |
Interval |
5200.0 m |
27:29 |
8:31 |
|
| 11/23/2020 |
Run |
2(3*150m) @ really fast' 90" / 5' rest |
Interval |
2.8 mi |
|
|
|
| 7/31/2020 |
Run |
2(4*200m) |
Interval |
2.0 mi |
14:49 |
7:16 |
|
| 10/6/2021 |
Run |
2(8*200m) ~38" |
Interval |
7.0 mi |
52:00 |
7:26 |
|
| 7/6/2021 |
Run |
2*1k of 100m in/out |
Fartlek |
4.8 mi |
36:12 |
7:33 |
|
| 5/6/2021 |
Run |
2*200m |
Interval |
0.4 mi |
3:06 |
7:35 |
|
| 7/23/2021 |
Run |
2*200m quick, cool down |
Easy |
1.4 mi |
12:58 |
9:05 |
|