| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 10/30/2021 |
Run |
5*500m, 300m, 200m off 200m jog rest w/ 400m jog bw sets |
Interval |
5.4 mi |
35:45 |
6:40 |
 |
| 1/28/2021 |
Run |
Progression to 6:15 |
Tempo |
6.3 mi |
41:39 |
6:40 |
|
| 6/8/2021 |
Run |
10' tempo after track work |
Tempo |
1.5 mi |
10:00 |
6:40 |
|
| 6/12/2021 |
Run |
4*200m; 2*400m |
Interval |
4.5 mi |
30:00 |
6:40 |
|
| 6/2/2021 |
Run |
4*200 on track after hills |
Interval |
1400.0 m |
5:48 |
6:41 |
|
| 3/23/2020 |
Run |
Columbus Circle Loop |
Tempo |
5.0 mi |
33:26 |
6:42 |
|
| 8/17/2021 |
Run |
12*300m on/off |
Interval |
6900.0 m |
28:43 |
6:42 |
|
| 2/25/2021 |
Run |
5*7'/3' @ 6:15/7:00 |
Tempo |
8.7 mi |
58:11 |
6:43 |
|
| 10/2/2021 |
Run |
6*2k/1k on/off, about HM pace |
Fartlek |
14.0 mi |
1:33:59 |
6:43 |
|
| 1/4/2019 |
Run |
Treadmill |
Tempo |
5.0 km |
20:54 |
6:44 |
|
| 3/30/2020 |
Run |
Columbus Circle Loop |
Interval |
3.5 mi |
23:33 |
6:44 |
|
| 6/4/2021 |
Run |
20' progression over the middle to 5'45" |
Tempo |
5.0 mi |
33:44 |
6:44 |
|
| 7/2/2020 |
Run |
AHS Track |
Interval |
1.0 km |
4:11 |
6:44 |
|
| 9/1/2020 |
Run |
|
Interval |
4.3 mi |
29:11 |
6:45 |
|
| 6/30/2018 |
Run |
Balloonfest 5k |
Race |
5.0 km |
20:59 |
6:46 |
|
| 11/7/2020 |
Run |
Trump cried |
Long |
10.0 mi |
1:07:33 |
6:46 |
|
| 10/1/2018 |
Run |
Indoor track |
Tempo |
2.0 mi |
13:31 |
6:46 |
|
| 6/30/2020 |
Run |
Misc |
Interval |
3.9 mi |
26:02 |
6:46 |
|
| 5/11/2021 |
Run |
Comfy steady |
Tempo |
6.5 mi |
44:02 |
6:46 |
|
| 9/29/2020 |
Run |
Fartlek, 10*60" @ 95%; 5*30" @ 110% |
Fartlek |
5.3 mi |
36:04 |
6:46 |
|
| 8/4/2020 |
Run |
15' at 70% of 5k; 30' at 80% (96 - Baney) |
Tempo |
6.7 mi |
45:02 |
6:47 |
|
| 3/12/2021 |
Run |
8*1k w 60" rest, avg 3:36 |
Threshold |
5.3 mi |
36:06 |
6:47 |
|
| 4/3/2020 |
Run |
Bridge and right |
Tempo |
6.6 mi |
44:30 |
6:48 |
|
| 4/25/2020 |
Run |
Bridge and right |
Tempo |
5.0 mi |
34:00 |
6:48 |
|
| 2/4/2021 |
Run |
3(1200m, 2' r, 800m, 1' r) @ threshold |
Threshold |
5.6 mi |
38:14 |
6:49 |
|
| 1/27/2019 |
Run |
Indoor track |
Tempo |
4.0 mi |
27:13 |
6:49 |
|
| 6/16/2021 |
Run |
23' tempo |
Tempo |
6.6 mi |
44:56 |
6:49 |
|
| 5/14/2021 |
Run |
Marty K |
Tempo |
8.0 mi |
54:34 |
6:49 |
|
| 3/18/2021 |
Run |
2*2k, 4*1k w 60" rest on all |
Threshold |
8.0 km |
33:52 |
6:49 |
|
| 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 |
|
| 8/30/2020 |
Run |
Long progression |
Long |
11.0 mi |
1:15:07 |
6:50 |
|
| 5/3/2021 |
Run |
Progression to 6:20 |
Tempo |
7.0 mi |
47:54 |
6:51 |
|
| 3/27/2021 |
Run |
Long run with variations: 2mi 1' on/off @ 10k, 2mi @ M, 2 @ HM |
Tempo |
12.0 mi |
1:22:09 |
6:51 |
|
| 5/30/2020 |
Run |
Bridge and right + foxes |
Long |
8.3 mi |
56:30 |
6:51 |
|
| 10/23/2021 |
Run |
6mi mod, 2.5mi fartlek, 5mi @ 6:15-20, 2.5mi ez, 2.5mi harder |
Long |
18.5 mi |
2:06:43 |
6:51 |
|
| 12/9/2019 |
Run |
Treadmill |
Tempo |
4.5 mi |
30:52 |
6:52 |
|
| 9/18/2018 |
Run |
Indoor track |
Easy |
3.0 mi |
20:35 |
6:52 |
|
| 3/17/2020 |
Run |
Columbus Circle Loop |
Tempo |
5.0 mi |
34:20 |
6:52 |
|
| 1/6/2021 |
Run |
10’ tempo, some cool down |
Tempo |
1.9 mi |
12:55 |
6:53 |
|
| 6/7/2020 |
Run |
Norf |
Long |
8.0 mi |
54:57 |
6:53 |
|
| 3/20/2021 |
Run |
Long, 4 mi @ 6:10 pace |
Long |
11.5 mi |
1:19:06 |
6:53 |
|
| 1/14/2020 |
Run |
Treadmill |
Tempo |
4.0 mi |
27:31 |
6:53 |
|
| 12/6/2019 |
Run |
Treadmill |
Tempo |
4.0 mi |
27:32 |
6:53 |
|
| 12/20/2021 |
Run |
2*2mi @ Sub T |
Tempo |
6.5 mi |
44:45 |
6:54 |
|
| 6/22/2020 |
Run |
Warm up loop |
Fartlek |
3.0 mi |
20:40 |
6:54 |
|
| 9/23/2021 |
Run |
2*200m strides |
Interval |
0.4 mi |
2:54 |
6:54 |
|
| 8/20/2021 |
Run |
15' low CS, 20' high CS |
Tempo |
8.0 mi |
55:12 |
6:54 |
|
| 11/8/2018 |
Run |
Treadmill |
Tempo |
5.0 mi |
34:30 |
6:54 |
|
| 4/27/2021 |
Run |
4*1' on/off, surge mile |
Fartlek |
5.5 mi |
38:03 |
6:56 |
|
| 7/19/2018 |
Run |
Treadmill |
Tempo |
5.0 km |
21:30 |
6:56 |
|
| 9/19/2021 |
Run |
Long, alt easy/uptempo miles |
Long |
16.0 mi |
1:50:57 |
6:56 |
|
| 2/13/2021 |
Run |
CS long run |
Long |
10.0 mi |
1:09:23 |
6:57 |
|
| 12/21/2020 |
Run |
10' @ 6:25 |
Tempo |
1.5 mi |
10:21 |
6:57 |
|
| 2/2/2021 |
Run |
Comfy steady |
Tempo |
6.2 mi |
43:09 |
6:58 |
|
| 9/14/2021 |
Run |
6*mi @ threshold w/1' rest, avg 5:56 |
Threshold |
6.0 mi |
41:49 |
6:59 |
|
| 1/26/2021 |
Run |
Progression to 6:40 |
Tempo |
6.0 mi |
41:54 |
6:59 |
|
| 12/24/2021 |
Run |
6*200m off 200m jog |
Interval |
2200.0 m |
9:34 |
7:00 |
|
| 9/25/2021 |
Run |
Marty K hills hard, surge mile |
Hill |
8.0 mi |
56:00 |
7:00 |
|
| 7/28/2020 |
Run |
25' @ 70% of 5k, 20' @ 80% |
Tempo |
6.4 mi |
45:01 |
7:01 |
|
| 4/12/2019 |
Run |
Indoor track |
Easy |
3.0 mi |
21:01 |
7:01 |
|
| 1/9/2021 |
Run |
10' tempo @ 6:16 pace |
Tempo |
2.4 mi |
16:50 |
7:01 |
|
| 2/28/2021 |
Run |
Accidentally getting down near CS |
Easy |
7.8 mi |
54:32 |
7:03 |
|
| 2/27/2021 |
Run |
With ARC, then picked it up |
Long |
10.0 mi |
1:10:23 |
7:03 |
|
| 4/24/2021 |
Run |
Easy, 5*20"/40" |
Fartlek |
6.2 mi |
43:40 |
7:03 |
|
| 7/16/2021 |
Run |
Amish moderate long |
Long |
10.0 mi |
1:10:28 |
7:03 |
|
| 8/16/2020 |
Run |
10 mi long @ 70% of 5k |
Long |
10.0 mi |
1:10:29 |
7:03 |
|
| 9/25/2019 |
Run |
Indoor track |
Tempo |
2.0 mi |
14:06 |
7:03 |
|
| 12/19/2019 |
Run |
Indoor track |
Tempo |
2.0 mi |
14:06 |
7:03 |
|
| 7/26/2020 |
Run |
60' at 70% of 5k pace |
Tempo |
8.5 mi |
1:00:00 |
7:04 |
|
| 3/11/2021 |
Run |
Easy moderate |
Easy |
6.0 mi |
42:19 |
7:04 |
|
| 10/31/2020 |
Run |
Long, 7 mi @ 80% |
Long |
12.1 mi |
1:25:21 |
7:04 |
|
| 4/16/2019 |
Run |
Indoor track |
Easy |
4.0 mi |
28:13 |
7:04 |
|
| 12/8/2021 |
Run |
4mi CS over middle |
Tempo |
6.0 mi |
42:23 |
7:04 |
|
| 1/23/2021 |
Run |
2 ez, 1 mi 15" strides, 2nd half CS |
Long |
10.0 mi |
1:10:43 |
7:04 |
|
| 12/29/2020 |
Run |
4*1k, 600m @ 90% w/ 90" rest; 4*200m alt 34/36 |
Threshold |
3.3 mi |
23:19 |
7:04 |
|
| 2/20/2021 |
Run |
Tripping off Moderna |
Long |
12.0 mi |
1:24:52 |
7:04 |
|
| 9/4/2021 |
Run |
|
Easy |
4.4 mi |
31:07 |
7:05 |
|
| 2/16/2021 |
Run |
Comfy steady |
Tempo |
7.0 mi |
49:31 |
7:05 |
|
| 10/14/2021 |
Run |
2*3', 4*2', 4*1' all off 1' float |
Fartlek |
8.0 mi |
56:36 |
7:05 |
|
| 8/29/2021 |
Run |
Good long run with Joe and Jeffrey |
Long |
15.0 mi |
1:46:12 |
7:05 |
|
| 5/24/2021 |
Run |
6*800m w/ 200m jog; 6*100m w/ 100m jog |
Interval |
6.8 mi |
48:00 |
7:05 |
|
| 7/6/2020 |
Run |
30' of 2min/30sec cycles (Main - 96 - Baney - Smith) |
Fartlek |
7.1 mi |
50:17 |
7:05 |
|
| 8/7/2020 |
Run |
3(4*200m) 40 > 38 |
Interval |
3.5 mi |
24:32 |
7:06 |
|
| 11/12/2019 |
Run |
Indoor track |
Tempo |
4.1 mi |
29:04 |
7:06 |
|
| 7/21/2020 |
Run |
30' at 70% of 5k; 15' at 80% (Norf) |
Tempo |
6.9 mi |
49:01 |
7:06 |
|
| 9/22/2020 |
Run |
3(3,2,1) fartlek |
Fartlek |
6.5 mi |
46:16 |
7:06 |
|
| 1/21/2021 |
Run |
Light progression to 6:40 pace |
Tempo |
6.0 mi |
42:39 |
7:06 |
|
| 5/23/2020 |
Run |
Norf |
Easy |
7.6 mi |
53:35 |
7:06 |
|
| 7/15/2021 |
Run |
Fartlek in Sandusky |
Fartlek |
5.0 mi |
35:29 |
7:06 |
|
| 4/17/2021 |
Run |
Easy, 5:37 surge mile |
Easy |
9.0 mi |
1:03:55 |
7:07 |
|
| 1/29/2020 |
Run |
Treadmill |
Tempo |
5.0 mi |
35:31 |
7:07 |
|
| 8/15/2021 |
Run |
Buehler's, good chunk ~6:45 pace |
Long |
12.0 mi |
1:25:22 |
7:07 |
|
| 12/27/2021 |
Run |
6mi CS |
Tempo |
8.0 mi |
56:53 |
7:07 |
|
| 5/7/2021 |
Run |
Cruise control |
Easy |
5.4 mi |
38:07 |
7:07 |
|
| 11/20/2019 |
Run |
Indoor track |
Fartlek |
3.3 mi |
23:29 |
7:07 |
|
| 1/18/2021 |
Run |
Picked it up a bit on Amish |
Tempo |
9.0 mi |
1:04:10 |
7:08 |
|
| 8/22/2021 |
Run |
Trying out the RC Elites at longer distance |
Long |
13.0 mi |
1:32:45 |
7:09 |
|
| 4/17/2020 |
Run |
Sandusky to K-Mart |
Long |
11.0 mi |
1:18:34 |
7:09 |
|
| 12/17/2021 |
Run |
fartlek of 4(2'/1', 1'/2' on/off) |
Fartlek |
8.4 mi |
1:00:00 |
7:09 |
|
| 11/15/2019 |
Run |
Indoor track |
Easy |
3.0 mi |
21:26 |
7:09 |
|