| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 7/22/2018 |
Weights |
|
|
|
|
|
 |
| 12/20/2018 |
Run |
Main - Baney - Smith |
Easy |
1.0 mi |
|
|
|
| 3/10/2019 |
Run |
Indoor track |
Interval |
1.5 mi |
|
|
|
| 11/30/2019 |
Weights |
|
|
|
|
|
|
| 11/23/2020 |
Run |
2(3*150m) @ really fast' 90" / 5' rest |
Interval |
2.8 mi |
|
|
|
| 1/3/2021 |
Run |
Strides |
Interval |
0.4 mi |
|
|
|
| 9/2/2021 |
Swim |
|
Default |
|
0:18 |
|
|
| 1/13/2021 |
Run |
stride #2 |
Interval |
0.1 mi |
0:36 |
4:57 |
|
| 1/13/2021 |
Run |
stride #1 |
Interval |
0.1 mi |
0:37 |
5:06 |
|
| 7/31/2021 |
Run |
Long stride |
Interval |
0.1 mi |
0:37 |
5:10 |
|
| 6/25/2021 |
Run |
5k pace |
Interval |
0.1 mi |
0:39 |
4:59 |
|
| 5/20/2021 |
Run |
Long stride |
Interval |
0.1 mi |
0:39 |
5:26 |
|
| 6/25/2021 |
Run |
5k pace #2 |
Interval |
0.1 mi |
0:39 |
5:29 |
|
| 7/10/2021 |
Run |
Long stride |
Interval |
0.1 mi |
0:40 |
5:05 |
|
| 6/26/2021 |
Run |
|
Interval |
0.1 mi |
0:40 |
5:11 |
|
| 5/26/2020 |
Run |
Misc |
Interval |
0.3 mi |
1:20 |
5:20 |
|
| 10/3/2020 |
Run |
cool down |
Easy |
0.2 mi |
1:51 |
9:47 |
|
| 7/23/2021 |
Run |
600m in 1:52 |
Interval |
0.4 mi |
1:53 |
4:42 |
|
| 9/18/2020 |
Run |
|
Easy |
0.2 mi |
2:00 |
9:05 |
|
| 1/1/2021 |
Run |
200m in 34" |
Default |
0.2 mi |
2:06 |
10:28 |
|
| 9/24/2020 |
Run |
Strides |
Interval |
0.2 mi |
2:13 |
10:32 |
|
| 11/16/2021 |
Run |
|
Interval |
0.2 mi |
2:33 |
12:10 |
|
| 8/6/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:36 |
10:51 |
|
| 11/30/2020 |
Run |
|
Easy |
0.3 mi |
2:38 |
8:31 |
|
| 8/7/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:40 |
11:35 |
|
| 8/10/2019 |
Run |
AHS Track |
Interval |
0.5 mi |
2:40 |
5:20 |
|
| 11/2/2020 |
Run |
Strides |
Interval |
0.3 mi |
2:47 |
10:42 |
|
| 4/10/2021 |
Run |
Strides |
Interval |
0.2 mi |
2:47 |
13:16 |
|
| 4/18/2020 |
Run |
Misc |
Interval |
0.3 mi |
2:52 |
8:42 |
|
| 9/23/2021 |
Run |
2*200m strides |
Interval |
0.4 mi |
2:54 |
6:54 |
|
| 10/17/2020 |
Run |
Strides |
Interval |
0.4 mi |
3:00 |
7:30 |
|
| 7/21/2020 |
Run |
|
Easy |
0.3 mi |
3:02 |
9:48 |
|
| 10/19/2021 |
Run |
Strides |
Interval |
0.3 mi |
3:04 |
11:50 |
|
| 10/12/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:05 |
10:37 |
|
| 3/17/2020 |
Run |
Columbus Circle Loop |
Easy |
0.4 mi |
3:06 |
8:52 |
|
| 5/6/2021 |
Run |
2*200m |
Interval |
0.4 mi |
3:06 |
7:35 |
|
| 7/21/2021 |
Run |
|
Interval |
0.4 mi |
3:08 |
8:15 |
|
| 1/1/2021 |
Run |
1k @ 3' |
Threshold |
0.6 mi |
3:08 |
5:04 |
|
| 12/5/2021 |
Run |
2*200m strides |
Interval |
0.5 mi |
3:29 |
7:16 |
|
| 7/14/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:31 |
13:30 |
|
| 7/5/2020 |
Run |
|
Hill |
0.3 mi |
3:46 |
12:33 |
|
| 12/9/2020 |
Run |
1200m of 1600m time trial |
Race |
1200.0 m |
3:55 |
5:16 |
|
| 9/28/2020 |
Run |
Strides |
Interval |
0.3 mi |
3:55 |
12:15 |
|
| 9/25/2019 |
Run |
Indoor track |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 1/14/2020 |
Run |
Treadmill |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 11/30/2020 |
Run |
10*80m sprints |
Interval |
0.5 mi |
4:00 |
8:00 |
|
| 2/4/2021 |
Run |
extra unwatched warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 1/29/2020 |
Run |
Indoor track |
Easy |
0.5 mi |
4:01 |
8:02 |
|
| 12/19/2019 |
Run |
Indoor track |
Easy |
0.5 mi |
4:05 |
8:10 |
|
| 2/5/2020 |
Run |
Treadmill |
Easy |
0.5 mi |
4:05 |
8:10 |
|
| 7/30/2021 |
Run |
Strides |
Interval |
0.4 mi |
4:09 |
11:31 |
|
| 9/4/2020 |
Run |
|
Easy |
0.5 mi |
4:10 |
8:21 |
|
| 7/20/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:11 |
14:25 |
|
| 7/2/2020 |
Run |
AHS Track |
Interval |
1.0 km |
4:11 |
6:44 |
|
| 8/11/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:12 |
13:33 |
|
| 3/22/2021 |
Run |
Strides |
Interval |
0.3 mi |
4:16 |
12:34 |
|
| 7/23/2021 |
Run |
jog to track |
Easy |
0.5 mi |
4:16 |
7:55 |
|
| 3/31/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:18 |
7:59 |
|
| 8/4/2020 |
Run |
warm up |
Easy |
0.5 mi |
4:20 |
9:15 |
|
| 9/4/2020 |
Run |
|
Easy |
0.5 mi |
4:24 |
8:48 |
|
| 7/17/2020 |
Run |
Strides |
Interval |
0.3 mi |
4:25 |
15:46 |
|
| 10/2/2020 |
Run |
Some light strides |
Interval |
0.4 mi |
4:25 |
12:17 |
|
| 8/12/2018 |
Run |
Indoor track |
Easy |
0.5 mi |
4:30 |
9:00 |
|
| 6/16/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:35 |
9:11 |
|
| 3/6/2021 |
Run |
"cool down" |
Easy |
0.5 mi |
4:36 |
9:13 |
|
| 4/7/2021 |
Run |
Strides |
Interval |
0.4 mi |
4:43 |
13:30 |
|
| 12/2/2020 |
Run |
warm up |
Easy |
0.7 mi |
4:43 |
7:17 |
|
| 4/28/2020 |
Run |
Columbus Circle Loop |
Interval |
0.5 mi |
4:50 |
9:40 |
|
| 1/13/2021 |
Run |
Smith Mile PR |
Race |
1.0 mi |
4:55 |
4:56 |
|
| 7/31/2021 |
Run |
Guardian Mile |
Race |
1.0 mi |
4:57 |
4:57 |
|
| 1/19/2021 |
Run |
Strides |
Interval |
0.5 mi |
5:00 |
10:00 |
|
| 12/26/2020 |
Run |
Smith Road Time Trial 2020 |
Race |
1.0 mi |
5:00 |
5:01 |
|
| 11/30/2020 |
Run |
|
Easy |
0.7 mi |
5:00 |
7:36 |
|
| 12/16/2021 |
Run |
form drills |
Interval |
0.3 mi |
5:10 |
15:13 |
|
| 5/26/2021 |
Run |
|
Easy |
0.6 mi |
5:12 |
8:15 |
|
| 9/12/2021 |
Run |
5*strides |
Interval |
0.4 mi |
5:23 |
13:27 |
|
| 12/13/2021 |
Run |
form drills |
Default |
0.4 mi |
5:43 |
16:21 |
|
| 6/2/2021 |
Run |
4*200 on track after hills |
Interval |
1400.0 m |
5:48 |
6:41 |
|
| 12/2/2020 |
Run |
threshold mi 4 - 5:50 |
Threshold |
1.0 mi |
5:51 |
5:51 |
|
| 12/2/2020 |
Run |
threshold mi 3 - 5:54 |
Threshold |
1.0 mi |
5:54 |
5:55 |
|
| 12/2/2020 |
Run |
threshold mi 2 - 5:53 |
Threshold |
1.0 mi |
5:55 |
5:55 |
|
| 7/9/2018 |
Run |
To AHS track |
Easy |
0.8 mi |
6:00 |
8:00 |
|
| 9/13/2018 |
Run |
Misc |
Easy |
0.8 mi |
6:00 |
8:00 |
|
| 8/16/2019 |
Run |
Indoor track |
Easy |
0.8 mi |
6:00 |
8:00 |
|
| 2/10/2021 |
Run |
|
Easy |
0.7 mi |
6:00 |
8:35 |
|
| 12/2/2020 |
Run |
threshold mi 1 - 5:56 |
Threshold |
1.0 mi |
6:09 |
6:09 |
|
| 11/12/2020 |
Run |
Strides |
Interval |
0.4 mi |
6:13 |
15:58 |
|
| 12/26/2020 |
Run |
cool down |
Easy |
0.7 mi |
6:15 |
8:27 |
|
| 6/29/2021 |
Run |
5*strides |
Interval |
0.5 mi |
6:15 |
12:30 |
|
| 5/10/2021 |
Run |
Strides |
Interval |
0.5 mi |
6:19 |
12:39 |
|
| 11/30/2020 |
Run |
|
Easy |
0.9 mi |
6:21 |
7:29 |
|
| 12/30/2019 |
Run |
Smith Surge |
Tempo |
1.0 mi |
6:25 |
6:25 |
|
| 8/27/2020 |
Run |
Strides |
Interval |
0.6 mi |
6:27 |
11:45 |
|
| 1/3/2020 |
Run |
Indoor track |
Interval |
1.0 mi |
6:30 |
6:30 |
|
| 8/10/2020 |
Run |
The Haggy 2k Time Trial |
Race |
2.0 km |
6:39 |
5:22 |
|
| 12/11/2021 |
Run |
Strides |
Interval |
0.6 mi |
6:40 |
12:08 |
|
| 6/26/2021 |
Run |
|
Easy |
0.8 mi |
6:43 |
8:44 |
|
| 9/18/2020 |
Run |
|
Easy |
0.8 mi |
6:48 |
9:05 |
|
| 7/9/2020 |
Run |
|
Easy |
0.9 mi |
6:54 |
8:02 |
|
| 8/31/2021 |
Run |
|
Easy |
0.8 mi |
6:59 |
9:05 |
|