| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 9/23/2021 |
Run |
2*200m strides |
Interval |
0.4 mi |
2:54 |
6:54 |
 |
| 12/5/2021 |
Run |
2*200m strides |
Interval |
0.5 mi |
3:29 |
7:16 |
|
| 3/18/2021 |
Run |
2*2k, 4*1k w 60" rest on all |
Threshold |
8.0 km |
33:52 |
6:49 |
|
| 12/20/2021 |
Run |
2*2mi @ Sub T |
Tempo |
6.5 mi |
44:45 |
6:54 |
|
| 10/14/2021 |
Run |
2*3', 4*2', 4*1' all off 1' float |
Fartlek |
8.0 mi |
56:36 |
7:05 |
|
| 10/13/2020 |
Run |
2*3k at varied paces within interval |
Interval |
4.0 mi |
25:19 |
6:22 |
|
| 6/4/2021 |
Run |
20' progression over the middle to 5'45" |
Tempo |
5.0 mi |
33:44 |
6:44 |
|
| 1/1/2021 |
Run |
200m in 34" |
Default |
0.2 mi |
2:06 |
10:28 |
|
| 6/16/2021 |
Run |
23' tempo |
Tempo |
6.6 mi |
44:56 |
6:49 |
|
| 7/28/2020 |
Run |
25' @ 70% of 5k, 20' @ 80% |
Tempo |
6.4 mi |
45:01 |
7:01 |
|
| 9/15/2020 |
Run |
2x(2x400) @ 102% + 10' progression @ 85-90% + 4x200 @105->108% |
Interval |
4.2 mi |
31:49 |
7:36 |
|
| 5/19/2021 |
Run |
3' uptempo, 2*200m |
Easy |
3.3 mi |
24:30 |
7:26 |
|
| 3/31/2021 |
Run |
3(1.5mi @ HM, 3' mod, 1k @ 10k), 4' float rest |
Threshold |
8.7 mi |
55:31 |
6:22 |
|
| 1/6/2021 |
Run |
3(100m, 200m, 300m), 1*400m |
Interval |
3.8 mi |
34:53 |
9:06 |
|
| 2/4/2021 |
Run |
3(1200m, 2' r, 800m, 1' r) @ threshold |
Threshold |
5.6 mi |
38:14 |
6:49 |
|
| 2/18/2021 |
Run |
3(1200m, 2' r, 800m, 1' r) @ threshold |
Threshold |
6.0 km |
21:46 |
5:51 |
|
| 9/22/2020 |
Run |
3(3,2,1) fartlek |
Fartlek |
6.5 mi |
46:16 |
7:06 |
|
| 8/7/2020 |
Run |
3(4*200m) 40 > 38 |
Interval |
3.5 mi |
24:32 |
7:06 |
|
| 12/17/2020 |
Run |
3(400m, 300m, 200m) + 150m fast, jog next interval length rest |
Interval |
3.5 mi |
26:40 |
7:38 |
|
| 11/21/2020 |
Run |
3(5*200m) @ 112% of 5k; 1' / 3' rest |
Interval |
2.7 mi |
28:06 |
10:37 |
|
| 8/28/2020 |
Run |
3(5*300m); 1’ rest and 3’ between sets |
Interval |
4.3 mi |
34:11 |
7:57 |
|
| 11/28/2020 |
Run |
3(5*400m) @ 102% 5k; 1'/3' rest |
Interval |
4.5 mi |
40:06 |
8:54 |
|
| 9/11/2020 |
Run |
3(6x300) @ 102% of 5k (#4 of each set @110%), 1' / 3' rests |
Interval |
4.4 mi |
37:00 |
8:31 |
|
| 9/6/2021 |
Run |
3*1.5mi @ 6:10, 400m @ 7:15 rest |
Threshold |
5.0 mi |
31:26 |
6:16 |
|
| 8/25/2020 |
Run |
3*10' @ 85% of 5k; 3' float rest |
Tempo |
7.8 mi |
55:48 |
7:12 |
|
| 6/23/2021 |
Run |
3*800m, 2*600m, 3*200m on/off |
Interval |
6.9 mi |
53:32 |
7:49 |
|
| 10/26/2020 |
Run |
30' @ |
Tempo |
6.8 mi |
50:22 |
7:23 |
|
| 7/21/2020 |
Run |
30' at 70% of 5k; 15' at 80% (Norf) |
Tempo |
6.9 mi |
49:01 |
7:06 |
|
| 8/13/2021 |
Run |
30' from low to upper CS |
Tempo |
7.6 mi |
55:30 |
7:22 |
|
| 7/6/2020 |
Run |
30' of 2min/30sec cycles (Main - 96 - Baney - Smith) |
Fartlek |
7.1 mi |
50:17 |
7:05 |
|
| 10/9/2020 |
Run |
3k @ 5k pace |
Tempo |
1.9 mi |
10:27 |
5:38 |
|
| 3/24/2021 |
Run |
3k @ HM, 3' jog 5*400m @ 81, 3' jog, 2k @ HM, 4*200m @ 36 |
Interval |
8600.0 m |
44:44 |
8:23 |
|
| 7/23/2021 |
Run |
3mi progression to 5:50 |
Tempo |
3.0 mi |
18:11 |
6:04 |
|
| 11/3/2020 |
Run |
4 mi @ marathon |
Tempo |
7.5 mi |
54:22 |
7:15 |
|
| 10/6/2020 |
Run |
4(4X200m) @ 110% of 5k, 1'/3' rest |
Interval |
5.6 mi |
50:44 |
9:04 |
|
| 4/27/2021 |
Run |
4*1' on/off, surge mile |
Fartlek |
5.5 mi |
38:03 |
6:56 |
|
| 9/25/2020 |
Run |
4*10' @ 82-87%, 3' float rest |
Tempo |
7.6 mi |
49:13 |
6:30 |
|
| 4/18/2021 |
Run |
4*100m strides, avg 14.9" |
Interval |
0.7 mi |
10:36 |
16:20 |
|
| 3/14/2020 |
Run |
4*1200m; 400m jog rest |
Interval |
3.0 mi |
19:09 |
6:23 |
|
| 6/16/2021 |
Run |
4*150m, 100j/50w rest |
Interval |
0.8 mi |
9:43 |
12:58 |
|
| 12/29/2020 |
Run |
4*1k, 600m @ 90% w/ 90" rest; 4*200m alt 34/36 |
Threshold |
3.3 mi |
23:19 |
7:04 |
|
| 6/2/2021 |
Run |
4*200 on track after hills |
Interval |
1400.0 m |
5:48 |
6:41 |
|
| 6/12/2021 |
Run |
4*200m; 2*400m |
Interval |
4.5 mi |
30:00 |
6:40 |
|
| 6/4/2021 |
Run |
4*400m w/ 200m jog, plus cool down |
Interval |
1.9 mi |
12:00 |
6:28 |
|
| 1/8/2021 |
Run |
40" strides @ 5:30 pace on 3' cycles second half of run |
Easy |
6.3 mi |
47:31 |
7:37 |
|
| 7/18/2020 |
Run |
45' at 70% of 5k (96 - Baney - Smith) |
Tempo |
6.8 mi |
50:01 |
7:20 |
|
| 12/4/2020 |
Run |
45' progression run |
Tempo |
6.2 mi |
45:01 |
7:18 |
|
| 9/24/2021 |
Run |
4k hard |
Threshold |
2.5 mi |
14:02 |
5:39 |
|
| 12/8/2021 |
Run |
4mi CS over middle |
Tempo |
6.0 mi |
42:23 |
7:04 |
|
| 4/9/2021 |
Run |
5:57 down Smith |
Tempo |
4.7 mi |
35:51 |
7:38 |
|
| 5/27/2021 |
Run |
5*150m |
Interval |
2.5 mi |
20:00 |
8:00 |
|
| 3/1/2021 |
Run |
5*20"/40" on/off; 12*15" hill sprints |
Hill |
4.2 mi |
38:13 |
9:13 |
|
| 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 |
|
| 2/11/2021 |
Run |
5*6'/3' @ 6:05/7:20 |
Tempo |
7.5 mi |
49:04 |
6:33 |
|
| 2/25/2021 |
Run |
5*7'/3' @ 6:15/7:00 |
Tempo |
8.7 mi |
58:11 |
6:43 |
|
| 4/6/2021 |
Run |
5*strides |
Easy |
2.2 mi |
18:31 |
8:25 |
|
| 6/29/2021 |
Run |
5*strides |
Interval |
0.5 mi |
6:15 |
12:30 |
|
| 9/12/2021 |
Run |
5*strides |
Interval |
0.4 mi |
5:23 |
13:27 |
|
| 6/25/2021 |
Run |
5k pace |
Interval |
0.1 mi |
0:39 |
4:59 |
|
| 6/25/2021 |
Run |
5k pace #2 |
Interval |
0.1 mi |
0:39 |
5:29 |
|
| 10/20/2020 |
Run |
5k TT tomorrow |
Easy |
4.3 mi |
34:01 |
8:01 |
|
| 9/30/2021 |
Run |
5mi of 1/2mi on/off marathon pace |
Fartlek |
6.9 mi |
51:12 |
7:26 |
|
| 5/10/2021 |
Run |
6*1' on/off |
Fartlek |
5.3 mi |
38:34 |
7:17 |
|
| 10/27/2021 |
Run |
6*1/2mi on/off @ MP/easy |
Fartlek |
9.0 mi |
1:06:44 |
7:25 |
|
| 9/9/2020 |
Run |
6*1k @ 90-92% of 5k; 90" rest |
Interval |
4.3 mi |
31:13 |
7:14 |
|
| 12/24/2021 |
Run |
6*200m off 200m jog |
Interval |
2200.0 m |
9:34 |
7:00 |
|
| 10/2/2021 |
Run |
6*2k/1k on/off, about HM pace |
Fartlek |
14.0 mi |
1:33:59 |
6:43 |
|
| 6/30/2021 |
Run |
6*40"/80" and 6*20"/40" on/off |
Fartlek |
5.5 mi |
39:55 |
7:16 |
|
| 5/31/2021 |
Run |
6*800m w/ 200m jog; 5*100m w/ 100m jog |
Threshold |
4.2 mi |
26:25 |
6:16 |
|
| 5/24/2021 |
Run |
6*800m w/ 200m jog; 6*100m w/ 100m jog |
Interval |
6.8 mi |
48:00 |
7:05 |
|
| 9/14/2021 |
Run |
6*mi @ threshold w/1' rest, avg 5:56 |
Threshold |
6.0 mi |
41:49 |
6:59 |
|
| 7/26/2020 |
Run |
60' at 70% of 5k pace |
Tempo |
8.5 mi |
1:00:00 |
7:04 |
|
| 7/23/2021 |
Run |
600m in 1:52 |
Interval |
0.4 mi |
1:53 |
4:42 |
|
| 12/27/2021 |
Run |
6mi CS |
Tempo |
8.0 mi |
56:53 |
7:07 |
|
| 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 |
|
| 8/5/2020 |
Run |
7 mi easy |
Easy |
7.0 mi |
56:01 |
8:01 |
|
| 11/28/2021 |
Run |
7*20"/60" |
Fartlek |
5.2 mi |
42:02 |
8:05 |
|
| 4/6/2021 |
Run |
7*400m |
Interval |
2.3 mi |
19:06 |
8:25 |
|
| 8/2/2020 |
Run |
70' long up to 1704 |
Long |
9.6 mi |
1:10:01 |
7:20 |
|
| 9/5/2020 |
Run |
8 miles alternate 55% and 75-80% of 5k |
Tempo |
8.0 mi |
59:07 |
7:24 |
|
| 3/12/2021 |
Run |
8*1k w 60" rest, avg 3:36 |
Threshold |
5.3 mi |
36:06 |
6:47 |
|
| 1/9/2021 |
Run |
8*200 alt 33/36; 500 cutdown in 92"; |
Interval |
2.5 mi |
23:18 |
9:22 |
|
| 9/9/2021 |
Run |
8*30"/90" and 6*40"/80" on/off |
Fartlek |
7.7 mi |
55:10 |
7:11 |
|
| 3/20/2020 |
Run |
8*400m; 2 min rest |
Interval |
2.0 mi |
11:28 |
5:44 |
|
| 9/29/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.5 mi |
56:03 |
6:36 |
|
| 10/7/2021 |
Run |
8mi marathon pace tempo |
Tempo |
8.0 mi |
50:29 |
6:19 |
|
| 12/10/2021 |
Run |
9*15"/45"; 2(3', 2', 1'), jog next rep duration |
Fartlek |
8.4 mi |
1:00:06 |
7:10 |
|
| 1/8/2020 |
Run |
9th St |
Easy |
3.5 mi |
27:10 |
7:46 |
|
| 11/25/2020 |
Run |
Aborted 5*1200m @ 90% 5k |
Threshold |
5.2 mi |
39:03 |
7:30 |
|
| 10/16/2020 |
Run |
Aborted ladder v02max workout |
Interval |
1.4 mi |
11:25 |
7:59 |
|
| 5/22/2021 |
Run |
Accidental long run |
Long |
12.4 mi |
1:35:50 |
7:44 |
|
| 2/28/2021 |
Run |
Accidentally getting down near CS |
Easy |
7.8 mi |
54:32 |
7:03 |
|
| 8/18/2018 |
Run |
AHS Track |
Tempo |
2150.0 m |
8:47 |
6:35 |
|
| 8/10/2019 |
Run |
AHS Track |
Interval |
0.5 mi |
2:40 |
5:20 |
|
| 5/5/2020 |
Run |
AHS Track |
Fartlek |
4.8 mi |
36:08 |
7:32 |
|
| 7/2/2020 |
Run |
AHS Track |
Interval |
1.0 km |
4:11 |
6:44 |
|
| 7/16/2021 |
Run |
Amish moderate long |
Long |
10.0 mi |
1:10:28 |
7:03 |
|
| 9/6/2020 |
Run |
Amish with Yoder |
Easy |
9.4 mi |
1:13:39 |
7:53 |
|
| 3/6/2021 |
Run |
Attempted 10k @ HM pace |
Threshold |
5.0 mi |
29:32 |
5:55 |
|
| 4/13/2021 |
Run |
Back in the fucking saddle! |
Easy |
4.7 mi |
33:20 |
7:11 |
|