| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/21/2019 |
Run |
Indoor track |
Tempo |
5.0 mi |
35:45 |
7:09 |
 |
| 5/6/2021 |
Run |
Comfy steady |
Tempo |
5.3 mi |
37:37 |
7:10 |
|
| 6/2/2021 |
Run |
Broad Street hill reps |
Hill |
4.1 mi |
29:20 |
7:10 |
|
| 12/10/2021 |
Run |
9*15"/45"; 2(3', 2', 1'), jog next rep duration |
Fartlek |
8.4 mi |
1:00:06 |
7:10 |
|
| 12/21/2020 |
Run |
10' @ 6:25, 4*300m @ 60" |
Tempo |
2.7 mi |
19:20 |
7:10 |
|
| 8/5/2021 |
Run |
|
Default |
7.5 mi |
53:23 |
7:10 |
|
| 5/2/2020 |
Run |
Baney - 1600 - add on |
Tempo |
8.4 mi |
1:00:12 |
7:10 |
|
| 5/29/2020 |
Run |
Misc |
Tempo |
7.0 mi |
50:10 |
7:10 |
|
| 4/13/2021 |
Run |
Back in the fucking saddle! |
Easy |
4.7 mi |
33:20 |
7:11 |
|
| 9/9/2021 |
Run |
8*30"/90" and 6*40"/80" on/off |
Fartlek |
7.7 mi |
55:10 |
7:11 |
|
| 3/15/2021 |
Run |
Man this sucked |
Fartlek |
6.0 mi |
43:03 |
7:11 |
|
| 6/20/2021 |
Run |
Half outside half on tread |
Long |
9.0 mi |
1:04:35 |
7:11 |
|
| 12/12/2020 |
Run |
Gentle progression to 6:50 pace |
Long |
10.0 mi |
1:11:51 |
7:11 |
|
| 6/10/2021 |
Run |
Some comfy steady miles, 20/40 strides over last mile |
Tempo |
7.0 mi |
50:16 |
7:11 |
|
| 12/4/2021 |
Run |
Easy mod with Heath |
Tempo |
5.9 mi |
42:23 |
7:11 |
|
| 6/29/2021 |
Run |
|
Tempo |
7.8 mi |
55:44 |
7:12 |
|
| 8/12/2020 |
Run |
Medium moderate |
Tempo |
7.5 mi |
53:57 |
7:12 |
|
| 8/25/2020 |
Run |
3*10' @ 85% of 5k; 3' float rest |
Tempo |
7.8 mi |
55:48 |
7:12 |
|
| 1/22/2019 |
Run |
Indoor track |
Easy |
2.5 mi |
18:00 |
7:12 |
|
| 12/15/2018 |
Run |
Treadmill |
Tempo |
5.0 km |
22:23 |
7:13 |
|
| 2/7/2021 |
Run |
Probably more like moderate than easy |
Tempo |
7.5 mi |
54:04 |
7:13 |
|
| 3/4/2019 |
Run |
Treadmill |
Tempo |
6.6 mi |
47:14 |
7:13 |
|
| 10/5/2018 |
Run |
Treadmill |
Easy |
4.0 mi |
28:51 |
7:13 |
|
| 8/16/2018 |
Run |
Indoor track |
Easy |
3.0 mi |
21:39 |
7:13 |
|
| 5/16/2021 |
Run |
Some easy moderate over the middle |
Easy |
7.5 mi |
54:12 |
7:14 |
|
| 9/9/2020 |
Run |
6*1k @ 90-92% of 5k; 90" rest |
Interval |
4.3 mi |
31:13 |
7:14 |
|
| 6/15/2021 |
Run |
Very light tempo - CS |
Tempo |
7.2 mi |
52:02 |
7:14 |
|
| 12/26/2020 |
Run |
warm up |
Easy |
1.6 mi |
11:26 |
7:14 |
|
| 2/9/2021 |
Run |
Last 3 CS |
Tempo |
5.0 mi |
36:15 |
7:15 |
|
| 6/19/2020 |
Run |
Columbus Circle Loop + add on |
Tempo |
6.3 mi |
45:15 |
7:15 |
|
| 1/17/2020 |
Run |
Indoor track |
Easy |
3.8 mi |
27:31 |
7:15 |
|
| 2/28/2020 |
Run |
Treadmill |
Tempo |
8.0 mi |
57:56 |
7:15 |
|
| 2/10/2020 |
Run |
Main - 96 - Baney - Smith |
Tempo |
6.0 mi |
43:29 |
7:15 |
|
| 11/3/2020 |
Run |
4 mi @ marathon |
Tempo |
7.5 mi |
54:22 |
7:15 |
|
| 10/15/2018 |
Run |
Indoor track |
Easy |
3.0 mi |
21:45 |
7:15 |
|
| 12/5/2021 |
Run |
2*200m strides |
Interval |
0.5 mi |
3:29 |
7:16 |
|
| 1/13/2021 |
Run |
race warm up |
Easy |
1.8 mi |
12:46 |
7:16 |
|
| 11/25/2020 |
Run |
cool down |
Easy |
2.0 mi |
14:44 |
7:16 |
|
| 6/30/2021 |
Run |
6*40"/80" and 6*20"/40" on/off |
Fartlek |
5.5 mi |
39:55 |
7:16 |
|
| 7/26/2021 |
Run |
Some comfy steady out and back |
Tempo |
6.1 mi |
44:21 |
7:16 |
|
| 7/31/2020 |
Run |
2(4*200m) |
Interval |
2.0 mi |
14:49 |
7:16 |
|
| 7/11/2018 |
Run |
Indoor track |
Easy |
3.0 mi |
21:47 |
7:16 |
|
| 4/1/2019 |
Run |
Indoor track |
Tempo |
4.1 mi |
29:47 |
7:16 |
|
| 11/1/2019 |
Run |
Main - Baney - Smith |
Fartlek |
5.0 mi |
36:20 |
7:16 |
|
| 1/6/2020 |
Run |
Indoor track |
Easy |
5.0 mi |
36:20 |
7:16 |
|
| 12/2/2020 |
Run |
warm up |
Easy |
0.7 mi |
4:43 |
7:17 |
|
| 10/11/2020 |
Run |
Long on Amish |
Long |
9.3 mi |
1:07:19 |
7:17 |
|
| 2/8/2021 |
Run |
Half of workout - 7*75"/45' @ mid 5:20s |
Fartlek |
7.2 mi |
52:21 |
7:17 |
|
| 2/22/2020 |
Run |
Baney - 1600 |
Tempo |
6.7 mi |
48:44 |
7:17 |
|
| 6/7/2021 |
Run |
Easy moderate - G3fizzive |
Tempo |
6.6 mi |
48:01 |
7:17 |
|
| 5/10/2021 |
Run |
6*1' on/off |
Fartlek |
5.3 mi |
38:34 |
7:17 |
|
| 7/27/2021 |
Run |
Mile pace tune up |
Interval |
4.0 mi |
29:08 |
7:17 |
|
| 12/4/2020 |
Run |
45' progression run |
Tempo |
6.2 mi |
45:01 |
7:18 |
|
| 7/24/2020 |
Run |
10*min hard fartlek (5:40s) |
Fartlek |
6.2 mi |
45:12 |
7:18 |
|
| 3/11/2019 |
Run |
Indoor track |
Easy |
4.3 mi |
31:00 |
7:18 |
|
| 3/5/2019 |
Run |
Indoor track |
Easy |
3.0 mi |
21:55 |
7:19 |
|
| 5/20/2021 |
Run |
warm up |
Easy |
2.5 mi |
18:17 |
7:19 |
|
| 4/13/2021 |
Run |
Lunch tread |
Easy |
3.0 mi |
21:57 |
7:19 |
|
| 1/2/2019 |
Run |
Indoor track |
Easy |
4.0 mi |
29:17 |
7:20 |
|
| 9/13/2021 |
Run |
Economy 200s and 100s, steady |
Fartlek |
8.0 mi |
58:35 |
7:20 |
|
| 7/18/2020 |
Run |
45' at 70% of 5k (96 - Baney - Smith) |
Tempo |
6.8 mi |
50:01 |
7:20 |
|
| 8/2/2020 |
Run |
70' long up to 1704 |
Long |
9.6 mi |
1:10:01 |
7:20 |
|
| 8/14/2020 |
Run |
10*min hard fartlek |
Fartlek |
5.0 mi |
36:37 |
7:20 |
|
| 6/10/2020 |
Run |
Misc |
Interval |
8400.0 m |
38:14 |
7:20 |
|
| 2/18/2020 |
Run |
Treadmill |
Tempo |
7.0 mi |
51:18 |
7:20 |
|
| 1/17/2019 |
Run |
Indoor track |
Easy |
1.5 mi |
11:00 |
7:20 |
|
| 4/18/2019 |
Run |
To AHS track |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 1/30/2021 |
Run |
|
Long |
1.5 mi |
11:00 |
7:20 |
|
| 10/11/2021 |
Run |
Long run part 2 on treadmill |
Long |
7.5 mi |
55:04 |
7:21 |
|
| 12/23/2020 |
Run |
10*20"/40" on/off |
Fartlek |
4.2 mi |
30:28 |
7:21 |
|
| 8/27/2021 |
Run |
2-1-1-30-30, surge mile |
Fartlek |
5.3 mi |
38:57 |
7:21 |
|
| 8/13/2021 |
Run |
30' from low to upper CS |
Tempo |
7.6 mi |
55:30 |
7:22 |
|
| 4/16/2021 |
Run |
Baney tempo loop |
Easy |
6.6 mi |
48:33 |
7:22 |
|
| 1/22/2020 |
Run |
Treadmill |
Fartlek |
5.0 mi |
36:47 |
7:22 |
|
| 11/27/2020 |
Run |
Mini progression 150-165 bpm |
Tempo |
6.5 mi |
47:50 |
7:22 |
|
| 10/13/2021 |
Run |
Some comfy steady miles |
Tempo |
6.7 mi |
48:59 |
7:22 |
|
| 10/26/2020 |
Run |
30' @ |
Tempo |
6.8 mi |
50:22 |
7:23 |
|
| 11/22/2019 |
Run |
Cemetery |
Easy |
3.3 mi |
24:20 |
7:23 |
|
| 12/2/2019 |
Run |
Indoor track |
Easy |
3.3 mi |
23:58 |
7:23 |
|
| 4/18/2021 |
Run |
Foxes |
Easy |
6.0 mi |
44:15 |
7:23 |
|
| 1/30/2021 |
Run |
|
Long |
8.5 mi |
1:02:37 |
7:23 |
|
| 9/9/2018 |
Run |
Indoor track |
Easy |
2.7 mi |
19:55 |
7:23 |
|
| 3/13/2019 |
Run |
Indoor track |
Easy |
5.0 mi |
36:53 |
7:23 |
|
| 11/16/2020 |
Run |
Loggin miles on Sarver track |
Easy |
6.0 mi |
44:16 |
7:23 |
|
| 9/26/2021 |
Run |
Long easy |
Long |
17.0 mi |
2:05:32 |
7:23 |
|
| 12/30/2020 |
Run |
Easy tread miles |
Easy |
5.0 mi |
36:55 |
7:23 |
|
| 2/14/2019 |
Run |
Treadmill |
Easy |
3.3 mi |
24:00 |
7:24 |
|
| 4/25/2021 |
Run |
Cruise control |
Easy |
6.0 mi |
44:19 |
7:24 |
|
| 9/5/2020 |
Run |
8 miles alternate 55% and 75-80% of 5k |
Tempo |
8.0 mi |
59:07 |
7:24 |
|
| 3/3/2020 |
Run |
Treadmill |
Fartlek |
5.0 mi |
36:58 |
7:24 |
|
| 9/8/2019 |
Run |
Indoor track |
Easy |
4.3 mi |
31:26 |
7:24 |
|
| 10/18/2018 |
Run |
Indoor track |
Easy |
2.0 mi |
14:48 |
7:24 |
|
| 9/24/2021 |
Run |
warm up |
Easy |
2.1 mi |
15:15 |
7:25 |
|
| 5/26/2021 |
Run |
Long hills: 2*200m, 2*800m, 2*400m |
Hill |
4.3 mi |
32:03 |
7:25 |
|
| 12/24/2020 |
Run |
10*60" on/off @ 10k |
Fartlek |
6.0 mi |
44:25 |
7:25 |
|
| 11/10/2020 |
Run |
11*60" on/off @ 5k effort |
Fartlek |
7.0 mi |
51:50 |
7:25 |
|
| 10/23/2018 |
Run |
Treadmill |
Easy |
2.0 mi |
14:49 |
7:25 |
|
| 6/13/2021 |
Run |
Marty K |
Hill |
7.5 mi |
55:34 |
7:25 |
|
| 6/22/2021 |
Run |
Light comfy steady |
Tempo |
6.0 mi |
44:29 |
7:25 |
|
| 9/17/2021 |
Run |
10*1' on/off, 6*30"/1' on/off |
Fartlek |
8.5 mi |
1:03:01 |
7:25 |
|