| Date |
Activity |
Course |
Type ▼ |
Distance |
Duration |
Pace |
|
| 7/14/2020 |
Weights |
|
Tempo |
|
17:37 |
|
 |
| 3/14/2019 |
Weights |
Treadmill |
Tempo |
|
1:00:00 |
|
|
| 9/2/2021 |
Swim |
|
Default |
|
0:18 |
|
|
| 9/2/2021 |
Swim |
|
Mixed |
|
45:36 |
|
|
| 4/11/2019 |
Swim |
Pool |
Free Style |
550.0 m |
10:00 |
29:16 |
|
| 9/24/2021 |
Run |
4k hard |
Threshold |
2.5 mi |
14:02 |
5:39 |
|
| 9/14/2021 |
Run |
6*mi @ threshold w/1' rest, avg 5:56 |
Threshold |
6.0 mi |
41:49 |
6:59 |
|
| 9/6/2021 |
Run |
3*1.5mi @ 6:10, 400m @ 7:15 rest |
Threshold |
5.0 mi |
31:26 |
6:16 |
|
| 7/7/2021 |
Run |
1.5mi, 1mi, 2*.5mi @ 9:15, 5:58, 2:55s |
Threshold |
4.2 mi |
25:50 |
6:13 |
|
| 5/31/2021 |
Run |
6*800m w/ 200m jog; 5*100m w/ 100m jog |
Threshold |
4.2 mi |
26:25 |
6:16 |
|
| 3/31/2021 |
Run |
3(1.5mi @ HM, 3' mod, 1k @ 10k), 4' float rest |
Threshold |
8.7 mi |
55:31 |
6:22 |
|
| 3/18/2021 |
Run |
2*2k, 4*1k w 60" rest on all |
Threshold |
8.0 km |
33:52 |
6:49 |
|
| 3/12/2021 |
Run |
8*1k w 60" rest, avg 3:36 |
Threshold |
5.3 mi |
36:06 |
6:47 |
|
| 3/6/2021 |
Run |
Attempted 10k @ HM pace |
Threshold |
5.0 mi |
29:32 |
5:55 |
|
| 3/3/2021 |
Run |
Tread threshold |
Threshold |
3.8 mi |
21:34 |
5:46 |
|
| 2/18/2021 |
Run |
3(1200m, 2' r, 800m, 1' r) @ threshold |
Threshold |
6.0 km |
21:46 |
5:51 |
|
| 2/4/2021 |
Run |
3(1200m, 2' r, 800m, 1' r) @ threshold |
Threshold |
5.6 mi |
38:14 |
6:49 |
|
| 1/1/2021 |
Run |
1k @ 3' |
Threshold |
0.6 mi |
3:08 |
5:04 |
|
| 12/29/2020 |
Run |
4*1k, 600m @ 90% w/ 90" rest; 4*200m alt 34/36 |
Threshold |
3.3 mi |
23:19 |
7:04 |
|
| 12/14/2020 |
Run |
Threshold pace on treadmill |
Threshold |
3.0 mi |
18:00 |
6:00 |
|
| 12/2/2020 |
Run |
threshold mi 1 - 5:56 |
Threshold |
1.0 mi |
6:09 |
6:09 |
|
| 12/2/2020 |
Run |
threshold mi 2 - 5:53 |
Threshold |
1.0 mi |
5:55 |
5:55 |
|
| 12/2/2020 |
Run |
threshold mi 3 - 5:54 |
Threshold |
1.0 mi |
5:54 |
5:55 |
|
| 12/2/2020 |
Run |
threshold mi 4 - 5:50 |
Threshold |
1.0 mi |
5:51 |
5:51 |
|
| 11/25/2020 |
Run |
Aborted 5*1200m @ 90% 5k |
Threshold |
5.2 mi |
39:03 |
7:30 |
|
| 1/28/2020 |
Run |
House |
In-place |
2.0 mi |
15:00 |
7:30 |
|
| 11/19/2019 |
Run |
Inside |
In-place |
2.5 mi |
20:00 |
8:00 |
|
| 11/14/2019 |
Run |
Office |
In-place |
3.0 mi |
24:00 |
8:00 |
|
| 12/13/2021 |
Run |
form drills |
Default |
0.4 mi |
5:43 |
16:21 |
|
| 9/10/2021 |
Run |
Columbus Circle Loop |
Default |
5.2 mi |
42:48 |
8:14 |
|
| 8/5/2021 |
Run |
|
Default |
7.5 mi |
53:23 |
7:10 |
|
| 1/1/2021 |
Run |
200m in 34" |
Default |
0.2 mi |
2:06 |
10:28 |
|
| 12/17/2021 |
Run |
fartlek of 4(2'/1', 1'/2' on/off) |
Fartlek |
8.4 mi |
1:00:00 |
7:09 |
|
| 12/10/2021 |
Run |
9*15"/45"; 2(3', 2', 1'), jog next rep duration |
Fartlek |
8.4 mi |
1:00:06 |
7:10 |
|
| 12/5/2021 |
Run |
2-1-1-30-30 |
Fartlek |
4.3 mi |
32:36 |
7:35 |
|
| 11/28/2021 |
Run |
7*20"/60" |
Fartlek |
5.2 mi |
42:02 |
8:05 |
|
| 10/27/2021 |
Run |
6*1/2mi on/off @ MP/easy |
Fartlek |
9.0 mi |
1:06:44 |
7:25 |
|
| 10/14/2021 |
Run |
2*3', 4*2', 4*1' all off 1' float |
Fartlek |
8.0 mi |
56:36 |
7:05 |
|
| 10/2/2021 |
Run |
6*2k/1k on/off, about HM pace |
Fartlek |
14.0 mi |
1:33:59 |
6:43 |
|
| 9/30/2021 |
Run |
5mi of 1/2mi on/off marathon pace |
Fartlek |
6.9 mi |
51:12 |
7:26 |
|
| 9/17/2021 |
Run |
10*1' on/off, 6*30"/1' on/off |
Fartlek |
8.5 mi |
1:03:01 |
7:25 |
|
| 9/13/2021 |
Run |
Economy 200s and 100s, steady |
Fartlek |
8.0 mi |
58:35 |
7:20 |
|
| 9/9/2021 |
Run |
8*30"/90" and 6*40"/80" on/off |
Fartlek |
7.7 mi |
55:10 |
7:11 |
|
| 8/27/2021 |
Run |
2-1-1-30-30, surge mile |
Fartlek |
5.3 mi |
38:57 |
7:21 |
|
| 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 |
|
| 8/19/2021 |
Run |
Some economy pickups |
Fartlek |
6.0 mi |
45:29 |
7:35 |
|
| 8/12/2021 |
Run |
Some economy 200s and 100s |
Fartlek |
5.0 mi |
40:26 |
8:06 |
|
| 7/29/2021 |
Run |
Usual foxes loop |
Fartlek |
5.8 mi |
43:33 |
7:31 |
|
| 7/19/2021 |
Run |
The Haglund |
Fartlek |
5.0 km |
18:05 |
5:50 |
|
| 7/15/2021 |
Run |
Fartlek in Sandusky |
Fartlek |
5.0 mi |
35:29 |
7:06 |
|
| 7/6/2021 |
Run |
2*1k of 100m in/out |
Fartlek |
4.8 mi |
36:12 |
7:33 |
|
| 6/30/2021 |
Run |
6*40"/80" and 6*20"/40" on/off |
Fartlek |
5.5 mi |
39:55 |
7:16 |
|
| 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 |
|
| 5/10/2021 |
Run |
6*1' on/off |
Fartlek |
5.3 mi |
38:34 |
7:17 |
|
| 4/27/2021 |
Run |
4*1' on/off, surge mile |
Fartlek |
5.5 mi |
38:03 |
6:56 |
|
| 4/24/2021 |
Run |
Easy, 5*20"/40" |
Fartlek |
6.2 mi |
43:40 |
7:03 |
|
| 3/15/2021 |
Run |
Man this sucked |
Fartlek |
6.0 mi |
43:03 |
7:11 |
|
| 2/15/2021 |
Run |
10*15' hill sprints; 4*20"/40" on/off |
Fartlek |
5.6 mi |
45:13 |
8:05 |
|
| 2/8/2021 |
Run |
Half of workout - 7*75"/45' @ mid 5:20s |
Fartlek |
7.2 mi |
52:21 |
7:17 |
|
| 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 |
|
| 12/23/2020 |
Run |
10*20"/40" on/off |
Fartlek |
4.2 mi |
30:28 |
7:21 |
|
| 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 |
|
| 12/16/2020 |
Run |
12*20"/40" @ 3k |
Fartlek |
7.5 mi |
57:26 |
7:40 |
|
| 12/11/2020 |
Run |
10*20"/40" on/off @ 3k effort |
Fartlek |
7.0 mi |
54:19 |
7:46 |
|
| 11/10/2020 |
Run |
11*60" on/off @ 5k effort |
Fartlek |
7.0 mi |
51:50 |
7:25 |
|
| 10/19/2020 |
Run |
1' on/off tune up |
Fartlek |
5.0 mi |
37:22 |
7:29 |
|
| 10/1/2020 |
Run |
Some hill sprints and a 6:20 Smith mile to shake it out |
Fartlek |
5.3 mi |
40:25 |
7:42 |
|
| 9/29/2020 |
Run |
Fartlek, 10*60" @ 95%; 5*30" @ 110% |
Fartlek |
5.3 mi |
36:04 |
6:46 |
|
| 9/22/2020 |
Run |
3(3,2,1) fartlek |
Fartlek |
6.5 mi |
46:16 |
7:06 |
|
| 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 |
|
| 7/6/2020 |
Run |
30' of 2min/30sec cycles (Main - 96 - Baney - Smith) |
Fartlek |
7.1 mi |
50:17 |
7:05 |
|
| 6/22/2020 |
Run |
Warm up loop |
Fartlek |
3.0 mi |
20:40 |
6:54 |
|
| 5/5/2020 |
Run |
AHS Track |
Fartlek |
4.8 mi |
36:08 |
7:32 |
|
| 4/23/2020 |
Run |
Hillcrest |
Fartlek |
8.0 mi |
59:50 |
7:29 |
|
| 4/20/2020 |
Run |
Main - Baney - Smith |
Fartlek |
5.0 mi |
37:34 |
7:31 |
|
| 3/3/2020 |
Run |
Treadmill |
Fartlek |
5.0 mi |
36:58 |
7:24 |
|
| 2/25/2020 |
Run |
In DC |
Fartlek |
5.0 mi |
38:18 |
7:40 |
|
| 2/1/2020 |
Run |
Bridge and right |
Fartlek |
6.6 mi |
50:03 |
7:39 |
|
| 1/22/2020 |
Run |
Treadmill |
Fartlek |
5.0 mi |
36:47 |
7:22 |
|
| 1/5/2020 |
Run |
Cemetery |
Fartlek |
3.3 mi |
25:48 |
7:57 |
|
| 11/20/2019 |
Run |
Indoor track |
Fartlek |
3.3 mi |
23:29 |
7:07 |
|
| 11/1/2019 |
Run |
Main - Baney - Smith |
Fartlek |
5.0 mi |
36:20 |
7:16 |
|
| 10/23/2019 |
Run |
Treadmill |
Fartlek |
5.0 mi |
38:00 |
7:36 |
|
| 7/31/2019 |
Run |
Indoor track |
Fartlek |
3.3 mi |
25:00 |
7:42 |
|
| 7/20/2019 |
Run |
Indoor track |
Fartlek |
3.5 mi |
26:12 |
7:30 |
|
| 9/6/2018 |
Run |
Misc |
Fartlek |
2.0 mi |
15:00 |
7:30 |
|
| 7/27/2018 |
Run |
To AHS track |
Fartlek |
4.0 mi |
31:00 |
7:45 |
|
| 6/23/2018 |
Run |
Columbus Circle Loop |
Fartlek |
4.3 mi |
32:20 |
7:37 |
|
| 6/21/2018 |
Run |
To AHS track |
Fartlek |
3.0 mi |
22:30 |
7:30 |
|
| 11/6/2021 |
Run |
Indianapolis Monumental Marathon |
Race |
26.2 mi |
2:54:04 |
6:39 |
|
| 10/17/2021 |
Run |
Youngstown Peace Race 10k 2021 - 35:57.28 |
Race |
10.0 km |
35:56 |
5:48 |
|
| 7/31/2021 |
Run |
Guardian Mile |
Race |
1.0 mi |
4:57 |
4:57 |
|
| 7/11/2021 |
Run |
Johnnycake Jog |
Race |
5.0 mi |
29:28 |
5:54 |
|
| 6/26/2021 |
Run |
Balloonfest 5k |
Race |
5.0 km |
17:54 |
5:46 |
|
| 5/20/2021 |
Run |
The Big Day Off TT |
Race |
3.0 km |
10:08 |
5:27 |
|
| 5/1/2021 |
Run |
Run With the Stars 5k |
Race |
5.0 km |
17:32 |
5:39 |
|
| 4/11/2021 |
Run |
Boston 2.1 Half Marathon |
Race |
13.1 mi |
1:23:30 |
6:23 |
|