| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 10/3/2007 |
Weights |
|
|
|
|
|
 |
| 10/8/2007 |
Weights |
|
|
|
|
|
|
| 11/9/2007 |
Weights |
|
|
|
|
|
|
| 2/1/2008 |
Weights |
|
|
|
|
|
|
| 2/3/2008 |
Weights |
|
|
|
|
|
|
| 2/5/2008 |
Weights |
|
|
|
|
|
|
| 2/7/2008 |
Weights |
|
|
|
|
|
|
| 2/10/2008 |
Weights |
|
|
|
|
|
|
| 2/12/2008 |
Weights |
|
|
|
|
|
|
| 2/14/2008 |
Weights |
|
|
|
|
|
|
| 3/10/2008 |
Weights |
|
|
|
|
|
|
| 5/9/2006 |
Run |
Interval Training |
Interval |
2.0 mi |
14:59 |
7:30 |
|
| 11/22/2007 |
Run |
Niles Turkey Run |
Race |
3.1 mi |
23:15 |
7:30 |
|
| 12/11/2007 |
Run |
Short Run |
Race |
3.2 mi |
25:10 |
7:52 |
|
| 10/6/2007 |
Run |
Short Run |
Easy |
3.2 mi |
25:17 |
7:59 |
|
| 5/6/2006 |
Run |
Short Flat |
Easy |
2.3 mi |
18:26 |
8:12 |
|
| 11/21/2007 |
Run |
York Road to Watford Lane |
Easy |
2.0 mi |
16:41 |
8:21 |
|
| 4/17/2008 |
Run |
Beauter |
Easy |
3.0 mi |
25:15 |
8:25 |
|
| 10/18/2007 |
Run |
Back and Forth |
Easy |
4.2 mi |
35:44 |
8:35 |
|
| 11/10/2007 |
Run |
Short Run |
Easy |
3.0 mi |
25:53 |
8:38 |
|
| 10/5/2007 |
Run |
Short Run |
Easy |
3.2 mi |
27:27 |
8:40 |
|
| 11/13/2007 |
Run |
York Road to Watford Lane |
Easy |
1.0 mi |
8:57 |
8:42 |
|
| 10/2/2007 |
Run |
Around The Hills |
Easy |
4.7 mi |
40:25 |
8:42 |
|
| 11/7/2007 |
Run |
York Road to Watford Lane |
Easy |
6.2 mi |
54:15 |
8:45 |
|
| 6/1/2006 |
Run |
Levechio/Dragoon/Fir |
Easy |
3.2 mi |
27:46 |
8:48 |
|
| 12/2/2007 |
Run |
East Race - East Bank |
Long |
13.0 mi |
1:54:17 |
8:48 |
|
| 5/5/2006 |
Run |
Two hills |
Hill |
3.0 mi |
26:25 |
8:49 |
|
| 6/12/2006 |
Run |
Levechio/Dragoon/Fir |
Easy |
3.2 mi |
27:53 |
8:50 |
|
| 10/16/2007 |
Run |
Short Run |
Easy |
3.2 mi |
28:00 |
8:50 |
|
| 11/20/2007 |
Run |
York Road to Watford Lane |
Easy |
3.2 mi |
28:17 |
8:51 |
|
| 10/25/2007 |
Run |
Short Run |
Easy |
3.2 mi |
28:15 |
8:55 |
|
| 10/27/2007 |
Run |
Short Run |
Easy |
3.2 mi |
28:15 |
8:55 |
|
| 12/1/2007 |
Run |
Short Run |
Easy |
3.3 mi |
29:08 |
8:58 |
|
| 11/13/2007 |
Run |
York Road to Watford Lane |
Fartlek |
2.0 mi |
18:00 |
9:00 |
|
| 6/3/2006 |
Run |
3 miles with Hill |
Race |
3.1 mi |
28:01 |
9:03 |
|
| 11/16/2007 |
Run |
York Road to Watford Lane |
Easy |
3.2 mi |
28:57 |
9:03 |
|
| 4/23/2008 |
Run |
Beauter |
Easy |
5.0 mi |
45:15 |
9:03 |
|
| 11/29/2007 |
Run |
Short Run |
Easy |
5.8 mi |
52:04 |
9:04 |
|
| 10/11/2007 |
Run |
Back and Forth |
Easy |
4.2 mi |
37:55 |
9:06 |
|
| 10/1/2007 |
Run |
Back and Forth |
Easy |
4.2 mi |
38:15 |
9:11 |
|
| 1/20/2008 |
Run |
Short Run |
Easy |
1.8 mi |
16:34 |
9:13 |
|
| 10/10/2007 |
Run |
York Road to Watford Lane |
Easy |
4.0 mi |
37:08 |
9:13 |
|
| 11/28/2007 |
Run |
Short Run |
Easy |
3.2 mi |
29:33 |
9:15 |
|
| 5/19/2006 |
Run |
5 miles, -Fir/Main/Dragoon |
Easy |
5.2 mi |
48:13 |
9:22 |
|
| 4/5/2008 |
Run |
Short Run |
Easy |
4.3 mi |
39:48 |
9:22 |
|
| 10/21/2006 |
Run |
Merrifield |
Easy |
3.6 mi |
33:44 |
9:23 |
|
| 5/3/2006 |
Run |
Two hills |
Hill |
3.0 mi |
28:07 |
9:23 |
|
| 12/8/2007 |
Run |
Short Run |
Treadmill |
2.0 mi |
18:48 |
9:24 |
|
| 10/14/2007 |
Run |
East Race - East Bank |
Long |
6.3 mi |
59:34 |
9:25 |
|
| 11/24/2007 |
Run |
Short Run |
Easy |
3.0 mi |
28:15 |
9:25 |
|
| 5/13/2006 |
Run |
Flat + Hill |
Easy |
2.2 mi |
21:01 |
9:26 |
|
| 6/10/2006 |
Run |
6 miles Dragoon/Elm/Capital/Merrifield |
Long |
6.0 mi |
56:44 |
9:27 |
|
| 10/28/2007 |
Run |
East Race - East Bank |
Long |
7.3 mi |
1:09:00 |
9:28 |
|
| 10/9/2007 |
Run |
Short Run |
Easy |
3.0 mi |
28:28 |
9:30 |
|
| 3/26/2008 |
Run |
Short Run |
Easy |
5.0 mi |
47:27 |
9:30 |
|
| 4/9/2008 |
Run |
Up to Kern end with the Monster Hill |
Easy |
4.0 mi |
38:02 |
9:31 |
|
| 3/11/2008 |
Run |
Short Run |
Easy |
3.2 mi |
30:31 |
9:33 |
|
| 12/4/2007 |
Run |
Hills |
Hill |
5.0 mi |
47:42 |
9:33 |
|
| 3/31/2008 |
Run |
Short Run |
Easy |
4.0 mi |
38:15 |
9:34 |
|
| 11/27/2007 |
Run |
Hills |
Hill |
3.9 mi |
37:35 |
9:37 |
|
| 11/1/2006 |
Run |
Merrifield |
Easy |
4.1 mi |
38:57 |
9:38 |
|
| 10/31/2007 |
Run |
York Road to Watford Lane |
Easy |
5.1 mi |
48:37 |
9:38 |
|
| 4/6/2008 |
Run |
Up to Kern end with the Monster Hill |
Long |
7.0 mi |
1:07:24 |
9:38 |
|
| 10/20/2007 |
Run |
Short Run |
Easy |
3.0 mi |
28:54 |
9:38 |
|
| 5/30/2006 |
Run |
Levechio/Dragoon/Fir |
Easy |
3.2 mi |
30:32 |
9:40 |
|
| 3/12/2008 |
Run |
Beauter |
Easy |
5.3 mi |
51:27 |
9:43 |
|
| 3/16/2008 |
Run |
Short Run |
Easy |
6.0 mi |
58:17 |
9:43 |
|
| 11/14/2007 |
Run |
Short Run |
Easy |
3.2 mi |
31:17 |
9:47 |
|
| 10/24/2007 |
Run |
York Road to Watford Lane |
Easy |
5.0 mi |
48:55 |
9:47 |
|
| 1/21/2008 |
Run |
Short Run |
Easy |
1.9 mi |
18:36 |
9:48 |
|
| 1/26/2008 |
Run |
Short Run |
Easy |
1.9 mi |
18:36 |
9:48 |
|
| 10/17/2007 |
Run |
York Road to Watford Lane |
Easy |
4.0 mi |
39:35 |
9:50 |
|
| 2/28/2008 |
Run |
Short Run |
Easy |
4.2 mi |
41:18 |
9:50 |
|
| 12/15/2007 |
Run |
Short Run |
Easy |
3.5 mi |
34:27 |
9:51 |
|
| 9/17/2006 |
Run |
Beutter/Central/Merrifield/Draggon/Ironwood |
Easy |
2.3 mi |
22:45 |
9:54 |
|
| 3/13/2008 |
Run |
Beauter |
Easy |
5.1 mi |
50:27 |
9:54 |
|
| 12/12/2007 |
Run |
Short Run |
Easy |
3.2 mi |
31:42 |
9:55 |
|
| 11/1/2007 |
Run |
York Road to Watford Lane |
Easy |
5.1 mi |
50:07 |
9:56 |
|
| 10/21/2007 |
Run |
East Race - East Bank |
Long |
6.4 mi |
1:03:33 |
9:56 |
|
| 1/17/2008 |
Run |
Short Run |
Easy |
1.5 mi |
14:56 |
9:58 |
|
| 3/22/2008 |
Run |
Short Run |
Easy |
3.0 mi |
29:53 |
9:58 |
|
| 12/5/2007 |
Run |
Back and Forth |
Easy |
4.2 mi |
41:36 |
9:59 |
|
| 11/25/2007 |
Run |
East Race - East Bank |
Long |
8.3 mi |
1:22:59 |
10:00 |
|
| 9/29/2006 |
Run |
Beutter/Central/Merrifield/Draggon/Ironwood |
Easy |
2.7 mi |
27:00 |
10:00 |
|
| 10/1/2006 |
Run |
Beutter/Central/Merrifield/Draggon/Ironwood |
Easy |
2.7 mi |
27:00 |
10:00 |
|
| 10/5/2006 |
Run |
Beutter/Central/Merrifield/Draggon/Ironwood |
Easy |
2.7 mi |
27:00 |
10:00 |
|
| 10/12/2006 |
Run |
Merrifield |
Easy |
3.6 mi |
36:00 |
10:00 |
|
| 10/19/2006 |
Run |
Merrifield |
Easy |
3.6 mi |
36:00 |
10:00 |
|
| 11/4/2007 |
Run |
Short Run |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 11/6/2007 |
Run |
Short Run |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 11/8/2007 |
Run |
Short Run |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 12/20/2007 |
Run |
Short Run |
Easy |
1.9 mi |
19:00 |
10:00 |
|
| 5/16/2006 |
Run |
4 miles Flat |
Easy |
4.0 mi |
40:25 |
10:01 |
|
| 11/15/2007 |
Run |
York Road to Watford Lane |
Easy |
5.0 mi |
50:20 |
10:01 |
|
| 11/16/2006 |
Run |
Merrifield |
Easy |
4.1 mi |
40:33 |
10:01 |
|
| 2/5/2008 |
Run |
Short Run |
Treadmill |
2.0 mi |
20:03 |
10:02 |
|
| 11/18/2007 |
Run |
East Race - East Bank |
Long |
10.8 mi |
1:47:57 |
10:03 |
|
| 11/3/2007 |
Run |
East Race - East Bank |
Long |
8.8 mi |
1:27:54 |
10:03 |
|
| 2/12/2008 |
Run |
Short Run |
Treadmill |
2.5 mi |
25:07 |
10:03 |
|
| 10/29/2006 |
Run |
Merrifield |
Easy |
4.1 mi |
40:44 |
10:04 |
|