| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/1/2017 |
Run |
|
Default |
3.0 mi |
19:49 |
6:34 |
 |
| 11/30/2017 |
Run |
|
Default |
4.0 mi |
27:03 |
6:44 |
|
| 11/29/2017 |
Run |
|
Default |
5.0 mi |
34:05 |
6:49 |
|
| 11/28/2017 |
Run |
|
Default |
2.0 mi |
14:41 |
7:19 |
|
| 11/28/2017 |
Run |
5xmile at F&M |
Interval |
5.0 mi |
26:28 |
5:18 |
|
| 11/28/2017 |
Run |
|
Default |
2.0 mi |
13:45 |
6:53 |
|
| 11/27/2017 |
Run |
|
Default |
5.1 mi |
35:07 |
6:51 |
|
| 11/25/2017 |
Run |
|
Default |
12.0 mi |
1:24:05 |
7:01 |
|
| 11/24/2017 |
Run |
|
Default |
3.0 mi |
21:51 |
7:17 |
|
| 11/24/2017 |
Run |
6 mile tempo on PV/Dum/Erly |
Tempo |
6.0 mi |
33:08 |
5:32 |
|
| 11/24/2017 |
Run |
|
Default |
2.0 mi |
14:13 |
7:05 |
|
| 11/23/2017 |
Run |
|
Default |
9.0 mi |
1:03:33 |
7:03 |
|
| 11/22/2017 |
Run |
|
Default |
6.0 mi |
43:24 |
7:14 |
|
| 11/21/2017 |
Run |
Warm-Up |
Easy |
2.0 mi |
14:38 |
7:19 |
|
| 11/21/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
14:22 |
7:11 |
|
| 11/21/2017 |
Run |
6xmile at F&M |
Interval |
6.0 mi |
31:37 |
5:17 |
|
| 11/20/2017 |
Run |
Out and Back in Strasburg |
Easy |
5.0 mi |
|
|
|
| 11/18/2017 |
Run |
7 mile tempo on Enola Low Grade Trail |
Tempo |
7.0 mi |
38:44 |
5:33 |
|
| 11/18/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
15:11 |
7:36 |
|
| 11/15/2017 |
Run |
Cutdown interval workout at Long's Park |
Interval |
6.6 mi |
35:01 |
5:18 |
|
| 11/14/2017 |
Run |
Out and back through Strasburg |
Easy |
4.0 mi |
28:28 |
7:07 |
|
| 11/13/2017 |
Run |
Loop through Strasburg |
Easy |
8.0 mi |
56:48 |
7:07 |
|
| 11/12/2017 |
Run |
Loop through Lampeter/Strasburg + Railroad out and back |
Long |
17.0 mi |
1:50:40 |
6:31 |
|
| 11/11/2017 |
Run |
|
Easy |
8.0 mi |
55:38 |
6:58 |
|
| 11/10/2017 |
Run |
|
Easy |
8.0 mi |
56:14 |
7:02 |
|
| 11/9/2017 |
Run |
|
Easy |
8.4 mi |
58:56 |
7:01 |
|
| 11/9/2017 |
Run |
|
Easy |
4.0 mi |
28:10 |
7:02 |
|
| 11/8/2017 |
Run |
Adventure Run through Lancaster |
Long |
11.0 mi |
1:16:04 |
6:55 |
|
| 11/7/2017 |
Run |
2x5k in Strasburg |
Interval |
10000.0 m |
34:05 |
5:30 |
|
| 11/7/2017 |
Run |
Warm-Up |
Easy |
2.0 mi |
14:38 |
7:19 |
|
| 11/7/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
14:46 |
7:23 |
|
| 11/5/2017 |
Run |
Loop around Strasburg and Lampeter |
Long |
14.3 mi |
1:37:34 |
6:51 |
|
| 11/4/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
13:33 |
6:47 |
|
| 11/4/2017 |
Run |
Warm Up |
Easy |
2.0 mi |
13:50 |
6:53 |
|
| 11/4/2017 |
Run |
7 mile tempo on the Chester Valley Trail |
Tempo |
7.0 mi |
38:44 |
5:32 |
|
| 11/3/2017 |
Run |
Loops through Strasburg |
Easy |
8.0 mi |
57:00 |
7:08 |
|
| 11/1/2017 |
Run |
6xmile at Lampeter-Strasburg track |
Interval |
6.0 mi |
31:40 |
5:17 |
|
| 11/1/2017 |
Run |
Warm-Up |
Easy |
2.0 mi |
13:57 |
6:59 |
|
| 11/1/2017 |
Run |
Cool down (on track) |
Easy |
2.0 mi |
13:58 |
6:59 |
|
| 10/31/2017 |
Run |
Adventure run through Strasburg |
Easy |
8.0 mi |
57:30 |
7:12 |
|
| 10/29/2017 |
Run |
Out and Back on Pleasant Valley + White |
Long |
16.2 mi |
1:58:21 |
7:20 |
|
| 10/28/2017 |
Run |
Warm-Up |
Easy |
2.0 mi |
14:22 |
7:07 |
|
| 10/28/2017 |
Run |
6 mile tempo (PV/Dum/Erly) |
Tempo |
6.0 mi |
33:02 |
5:31 |
|
| 10/28/2017 |
Run |
Cool Down |
Easy |
3.0 mi |
21:37 |
7:13 |
|
| 10/27/2017 |
Run |
Loops around Strasburg |
Easy |
6.0 mi |
43:07 |
7:12 |
|
| 10/26/2017 |
Run |
Run |
Easy |
4.0 mi |
|
|
|
| 10/26/2017 |
Run |
Run |
Easy |
8.0 mi |
|
|
|
| 10/25/2017 |
Run |
2x2mile, 2xmile, and 1x1000 |
Interval |
6.6 mi |
35:20 |
5:21 |
|
| 10/25/2017 |
Run |
Warm Up |
Easy |
2.0 mi |
14:12 |
7:06 |
|
| 10/25/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
14:41 |
7:21 |
|
| 10/24/2017 |
Run |
Loop through Radnor/Gladwyn/Bryn Mawr |
Long |
12.0 mi |
1:25:35 |
7:08 |
|
| 10/23/2017 |
Run |
Loops in Strasburg |
Easy |
8.0 mi |
57:50 |
7:14 |
|
| 10/22/2017 |
Run |
Loop around Willow Street and Strasburg |
Long |
16.0 mi |
1:45:41 |
6:37 |
|
| 10/19/2017 |
Run |
2x5k on Conestoga-Greenway Trail |
Interval |
6.2 mi |
33:31 |
5:25 |
|
| 10/19/2017 |
Run |
Warm Up |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 10/19/2017 |
Run |
Cool Down |
Easy |
2.0 mi |
14:47 |
7:15 |
|
| 10/18/2017 |
Run |
Loops in Strasburg |
Long |
11.0 mi |
1:16:39 |
6:58 |
|
| 10/17/2017 |
Run |
Loops at Village Park |
Easy |
4.0 mi |
26:41 |
6:39 |
|
| 10/17/2017 |
Run |
Adventure run through Strasburg |
Easy |
8.0 mi |
55:21 |
6:56 |
|
| 10/14/2017 |
Run |
6xmile on Lampeter-Strasburg's track |
Interval |
6.0 mi |
31:54 |
5:19 |
|
| 10/14/2017 |
Run |
Warm Up |
Easy |
2.0 mi |
14:33 |
7:13 |
|
| 10/14/2017 |
Run |
Cool down (on track) |
Easy |
2.0 mi |
13:50 |
6:55 |
|
| 10/13/2017 |
Run |
Out and back through Strasburg |
Easy |
8.0 mi |
55:49 |
6:59 |
|
| 10/13/2017 |
Run |
Out and back through Strasburg |
Easy |
4.0 mi |
27:56 |
6:59 |
|
| 10/12/2017 |
Run |
Run |
Long |
10.0 mi |
|
|
|
| 10/11/2017 |
Run |
Savage Fartlek (7 min. version) |
Fartlek |
11.0 mi |
1:11:36 |
6:31 |
|
| 10/9/2017 |
Run |
Out and back through Strasburg |
Easy |
8.0 mi |
55:12 |
6:54 |
|
| 10/8/2017 |
Run |
Aimless Loops around Willow Street and Strasburg |
Long |
16.0 mi |
1:50:24 |
6:54 |
|
| 10/7/2017 |
Run |
6 mile tempo in Strasburg |
Tempo |
6.0 mi |
33:39 |
5:37 |
|
| 10/5/2017 |
Run |
|
Easy |
8.0 mi |
56:28 |
7:04 |
|