| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/17/2010 |
Run |
Stone Harbor & Avalon |
Marathon Pace |
5.6 mi |
50:30 |
9:06 |
 |
| 2/14/2010 |
Run |
on the sand |
sand |
2.9 mi |
30:15 |
10:37 |
|
| 2/14/2010 |
Run |
treadmill |
walk |
1.0 mi |
16:05 |
16:05 |
|
| 2/14/2010 |
Run |
treadmill |
base run |
3.0 mi |
30:06 |
10:02 |
|
| 2/14/2010 |
Run |
around the Crest |
base run |
1.0 mi |
9:41 |
9:41 |
|
| 2/14/2010 |
Run |
treadmill |
walk |
1.0 mi |
16:10 |
16:10 |
|
| 2/13/2010 |
Run |
around the Crest |
walk |
0.4 mi |
6:57 |
18:47 |
|
| 2/13/2010 |
Run |
on the sand |
sand |
6.0 mi |
1:01:29 |
10:15 |
|
| 2/12/2010 |
Run |
treadmill |
Easy |
5.0 mi |
58:25 |
11:41 |
|
| 2/11/2010 |
Run |
treadmill |
Easy |
2.3 mi |
28:02 |
12:12 |
|
| 2/11/2010 |
Run |
around the Crest |
base run |
0.7 mi |
8:00 |
11:26 |
|
| 2/9/2010 |
Run |
on the sand |
sand |
7.0 mi |
1:15:24 |
10:47 |
|
| 2/5/2010 |
Run |
around the Crest |
Marathon Pace |
6.0 mi |
56:12 |
9:23 |
|
| 2/3/2010 |
Run |
treadmill |
Easy |
2.1 mi |
25:20 |
12:22 |
|
| 2/3/2010 |
Run |
Stone Harbor & Avalon |
Long |
0.5 mi |
4:56 |
10:58 |
|
| 2/3/2010 |
Run |
Stone Harbor & Avalon |
Long |
12.5 mi |
2:11:19 |
10:29 |
|
| 2/1/2010 |
Run |
treadmill |
walk |
0.3 mi |
4:51 |
19:24 |
|
| 2/1/2010 |
Run |
treadmill |
Hill Sprints |
4.0 mi |
46:00 |
11:30 |
|
| 1/31/2010 |
Run |
to/from boardwalk |
base run |
2.3 mi |
24:35 |
10:56 |
|
| 1/30/2010 |
Run |
treadmill |
Easy |
1.2 mi |
12:13 |
10:38 |
|
| 1/30/2010 |
Run |
on the sand |
base run |
0.8 mi |
9:54 |
11:48 |
|
| 1/30/2010 |
Run |
treadmill |
walk |
2.0 mi |
36:48 |
18:24 |
|
| 1/29/2010 |
Run |
|
walk |
0.3 mi |
5:03 |
20:12 |
|
| 1/29/2010 |
Run |
around the Crest |
base run |
2.0 mi |
17:52 |
8:57 |
|
| 1/29/2010 |
Run |
to/from boardwalk |
Progression |
3.0 mi |
26:21 |
8:47 |
|
| 1/27/2010 |
Run |
around the Crest |
base run |
4.0 mi |
39:56 |
10:00 |
|
| 1/26/2010 |
Run |
|
walk |
1.0 mi |
19:28 |
19:29 |
|
| 1/26/2010 |
Run |
treadmill |
Hill Sprints |
3.0 mi |
33:48 |
11:16 |
|
| 1/24/2010 |
Run |
to/from Anglesea |
Long |
14.0 mi |
2:23:22 |
10:15 |
|
| 1/23/2010 |
Run |
around the Crest |
Easy |
0.5 mi |
5:25 |
10:50 |
|
| 1/23/2010 |
Run |
to/from boardwalk |
base run |
5.0 mi |
49:45 |
9:58 |
|
| 1/22/2010 |
Run |
around the Crest |
base run |
3.0 mi |
29:15 |
9:46 |
|
| 1/22/2010 |
Run |
treadmill |
Easy |
4.0 mi |
44:35 |
11:09 |
|
| 1/20/2010 |
Run |
around the Crest |
base run |
3.0 mi |
28:36 |
9:32 |
|
| 1/18/2010 |
Run |
around the Crest |
Long |
4.0 mi |
40:27 |
10:07 |
|
| 1/18/2010 |
Run |
to/from Anglesea |
Long |
8.0 mi |
1:20:31 |
10:04 |
|
| 1/17/2010 |
Run |
treadmill |
Hill Sprints |
2.0 mi |
21:55 |
10:58 |
|
| 1/17/2010 |
Run |
to/from boardwalk |
base run |
2.0 mi |
18:31 |
9:16 |
|
| 1/15/2010 |
Run |
out to Cape May Bridge |
Wave |
4.0 mi |
34:29 |
8:38 |
|
| 1/14/2010 |
Run |
around the Crest |
base run |
3.0 mi |
28:22 |
9:28 |
|
| 1/13/2010 |
Run |
treadmill |
walk |
1.0 mi |
16:37 |
16:37 |
|
| 1/13/2010 |
Run |
treadmill |
Easy |
2.0 mi |
26:29 |
13:15 |
|
| 1/13/2010 |
Run |
to/from Anglesea |
base run |
6.0 mi |
56:00 |
9:20 |
|
| 1/13/2010 |
Run |
to/from boardwalk |
Tempo |
2.0 mi |
17:11 |
8:36 |
|
| 1/11/2010 |
Run |
to/from boardwalk |
base run |
1.0 mi |
9:27 |
9:28 |
|
| 1/10/2010 |
Run |
treadmill |
walk |
2.1 mi |
34:36 |
16:53 |
|
| 1/10/2010 |
Run |
treadmill |
Easy |
2.0 mi |
23:04 |
11:32 |
|
| 1/10/2010 |
Run |
to/from boardwalk |
base run |
3.0 mi |
27:58 |
9:20 |
|
| 1/10/2010 |
Run |
treadmill |
Easy |
2.0 mi |
22:57 |
11:29 |
|
| 1/8/2010 |
Run |
treadmill |
walk |
1.0 mi |
18:10 |
18:10 |
|
| 1/8/2010 |
Run |
treadmill |
walk |
0.1 mi |
1:50 |
18:20 |
|
| 1/8/2010 |
Run |
around the Crest |
base run |
5.9 mi |
1:00:03 |
10:11 |
|
| 1/7/2010 |
Run |
around the Crest |
base run |
5.0 mi |
49:03 |
9:49 |
|
| 1/7/2010 |
Run |
to/from boardwalk |
base run |
3.0 mi |
30:05 |
10:02 |
|
| 1/6/2010 |
Run |
treadmill |
walk |
2.0 mi |
34:00 |
17:00 |
|
| 1/4/2010 |
Run |
around the Crest |
base run |
4.0 mi |
36:53 |
9:14 |
|
| 1/3/2010 |
Run |
around the Crest |
base run |
3.0 mi |
27:30 |
9:10 |
|
| 1/3/2010 |
Run |
treadmill |
downhill |
6.0 mi |
1:05:19 |
10:54 |
|
| 1/1/2010 |
Run |
around the Crest |
base run |
5.0 mi |
51:03 |
10:13 |
|
| 12/29/2009 |
Run |
treadmill |
Hill Sprints |
2.0 mi |
21:35 |
10:48 |
|
| 12/29/2009 |
Run |
zig zag through WW |
base run |
2.0 mi |
18:00 |
9:01 |
|
| 12/28/2009 |
Run |
around the Crest |
base run |
3.0 mi |
30:00:00 |
10:00:00 |
|
| 12/27/2009 |
Run |
to/from boardwalk |
Tempo |
5.0 mi |
44:22 |
8:53 |
|
| 12/27/2009 |
Run |
around the Crest |
base run |
1.3 mi |
11:11 |
8:58 |
|
| 12/23/2009 |
Run |
on the sand |
sand |
3.3 mi |
32:10 |
9:54 |
|
| 12/23/2009 |
Run |
on the sand |
sand |
0.8 mi |
7:42 |
9:53 |
|
| 12/22/2009 |
Run |
on the sand |
sand |
5.0 mi |
52:29 |
10:30 |
|
| 12/21/2009 |
Run |
on the sand |
sand |
3.0 mi |
32:43 |
10:53 |
|
| 12/19/2009 |
Run |
treadmill |
Easy |
3.0 mi |
33:25 |
11:09 |
|
| 12/18/2009 |
Run |
around the Crest |
walk |
0.3 mi |
5:07 |
20:30 |
|
| 12/18/2009 |
Run |
to/from Anglesea |
base run |
8.0 mi |
1:19:18 |
9:56 |
|
| 12/16/2009 |
Run |
around the Crest |
Tempo |
5.0 mi |
44:37 |
8:56 |
|
| 12/13/2009 |
Run |
treadmill |
base run |
4.0 mi |
44:34 |
11:09 |
|
| 12/13/2009 |
Run |
to/from boardwalk |
base run |
2.0 mi |
19:37 |
9:49 |
|
| 12/12/2009 |
Run |
around the Crest |
base run |
4.0 mi |
37:56 |
9:29 |
|
| 12/11/2009 |
Run |
treadmill |
Fartlek |
3.0 mi |
32:54 |
10:58 |
|
| 12/10/2009 |
Run |
to/from boardwalk |
base run |
3.0 mi |
27:29 |
9:10 |
|
| 12/8/2009 |
Run |
around the Crest |
base run |
4.0 mi |
37:27 |
9:22 |
|
| 12/6/2009 |
Run |
to/from boardwalk |
base run |
4.0 mi |
40:24 |
10:06 |
|
| 12/5/2009 |
Run |
treadmill |
Easy |
1.0 mi |
10:51 |
10:51 |
|
| 12/2/2009 |
Run |
to/from boardwalk |
base run |
5.0 mi |
49:55 |
10:00 |
|
| 12/1/2009 |
Run |
to/from boardwalk |
Hill Sprints |
4.0 mi |
40:05 |
10:02 |
|
| 11/25/2009 |
Run |
to/from boardwalk |
base run |
2.0 mi |
20:00 |
10:00 |
|
| 11/23/2009 |
Run |
around the Crest |
Easy |
1.0 mi |
12:00 |
12:00 |
|
| 11/21/2009 |
Run |
Rehoboth Seashore Marathon |
Race |
26.4 mi |
4:00:34 |
9:07 |
|
| 11/18/2009 |
Run |
|
base run |
2.3 mi |
21:24 |
9:19 |
|
| 11/16/2009 |
Run |
around the Crest |
Marathon Pace |
2.0 mi |
17:44 |
8:52 |
|
| 11/16/2009 |
Run |
to/from boardwalk |
Tempo |
4.0 mi |
34:58 |
8:45 |
|
| 11/14/2009 |
Run |
around the Crest |
base run |
2.5 mi |
23:41 |
9:29 |
|
| 11/14/2009 |
Run |
to/from boardwalk |
Progression |
4.5 mi |
38:03 |
8:28 |
|
| 11/12/2009 |
Run |
treadmill |
Easy |
3.0 mi |
34:10 |
11:24 |
|
| 11/9/2009 |
Run |
treadmill |
Easy |
3.5 mi |
41:00 |
11:43 |
|
| 11/9/2009 |
Run |
to/from boardwalk |
base run |
5.0 mi |
49:07 |
9:50 |
|
| 11/9/2009 |
Run |
around the Crest |
base run |
3.0 mi |
29:10 |
9:44 |
|
| 11/7/2009 |
Run |
on the sand |
walk |
2.0 mi |
40:00 |
20:00 |
|
| 11/7/2009 |
Run |
to/from boardwalk |
Interval |
4.5 mi |
38:54 |
8:39 |
|
| 11/7/2009 |
Run |
around the Crest |
Easy |
0.5 mi |
6:40 |
13:20 |
|
| 11/6/2009 |
Run |
treadmill |
Easy |
2.0 mi |
26:00 |
13:00 |
|
| 11/6/2009 |
Run |
around the Crest |
Marathon Pace |
5.0 mi |
44:41 |
8:57 |
|
| 11/4/2009 |
Run |
to/from Anglesea |
base run |
8.0 mi |
1:18:14 |
9:47 |
|