| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/20/2009 |
Run |
Treadmill |
Base |
5.1 mi |
56:45 |
11:09 |
 |
| 2/22/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:00:15 |
12:01 |
|
| 2/23/2009 |
Run |
Treadmill |
Easy |
1.0 mi |
12:00 |
12:00 |
|
| 2/24/2009 |
Run |
Treadmill |
Base |
5.0 mi |
58:58 |
11:45 |
|
| 2/26/2009 |
Run |
Williamsburg |
Interval |
6.1 mi |
1:03:54 |
10:33 |
|
| 2/28/2009 |
Run |
Treadmill |
Easy |
4.1 mi |
49:42 |
12:13 |
|
| 3/1/2009 |
Run |
Treadmill |
Long |
9.0 mi |
1:40:23 |
11:08 |
|
| 3/3/2009 |
Run |
Treadmill |
Base |
4.1 mi |
45:11 |
11:08 |
|
| 3/5/2009 |
Run |
Treadmill |
Interval |
7.1 mi |
1:17:43 |
10:57 |
|
| 3/7/2009 |
Run |
Treadmill |
Base |
4.1 mi |
45:48 |
11:11 |
|
| 3/8/2009 |
Run |
Porter Road and Back |
Long |
10.2 mi |
1:45:38 |
10:23 |
|
| 3/10/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
48:11 |
12:00 |
|
| 3/11/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
35:10 |
11:39 |
|
| 3/12/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:01:18 |
12:15 |
|
| 3/14/2009 |
Run |
4 Mile Shillelagh |
Race |
4.0 mi |
37:04 |
9:16 |
|
| 3/15/2009 |
Run |
Porter Road and Back |
Long |
10.1 mi |
1:53:14 |
11:16 |
|
| 3/17/2009 |
Run |
Genesys |
Base |
5.0 mi |
55:39 |
11:03 |
|
| 3/19/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:02:14 |
12:26 |
|
| 3/20/2009 |
Run |
Treadmill |
Easy |
3.1 mi |
37:35 |
12:01 |
|
| 3/21/2009 |
Run |
The Loop |
Base |
3.1 mi |
32:52 |
10:33 |
|
| 3/22/2009 |
Run |
Physicians Park to Bicentinial Park |
Walk |
5.4 mi |
1:28:21 |
16:26 |
|
| 3/22/2009 |
Run |
The Loop |
Easy |
3.1 mi |
35:22 |
11:21 |
|
| 3/24/2009 |
Run |
Genesys |
Easy |
3.4 mi |
40:30 |
12:04 |
|
| 3/25/2009 |
Run |
Treadmill |
Easy |
3.1 mi |
37:35 |
12:08 |
|
| 3/26/2009 |
Run |
Marathon station and back |
Tempo |
7.0 mi |
1:15:37 |
10:46 |
|
| 3/28/2009 |
Run |
Bicentenial and Back |
Long |
11.2 mi |
2:05:24 |
11:12 |
|
| 3/29/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
35:58 |
11:55 |
|
| 3/30/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
38:03 |
12:39 |
|
| 4/1/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
36:32 |
12:09 |
|
| 4/2/2009 |
Run |
Melton |
Tempo |
8.0 mi |
1:22:11 |
10:16 |
|
| 4/4/2009 |
Run |
Williamsburg |
Base |
3.1 mi |
32:44 |
10:32 |
|
| 4/5/2009 |
Run |
Genesee Road |
Long |
11.2 mi |
2:02:55 |
10:57 |
|
| 4/8/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:00:31 |
12:01 |
|
| 4/9/2009 |
Run |
Williamsburg 7.0 MIle |
Base |
7.0 mi |
1:14:35 |
10:39 |
|
| 4/10/2009 |
Run |
Williamsburg |
Tempo |
5.0 mi |
52:04 |
10:24 |
|
| 4/12/2009 |
Run |
Bicentenial and Back |
Long |
12.1 mi |
2:11:36 |
10:55 |
|
| 4/14/2009 |
Run |
Treadmill |
Base |
6.2 mi |
1:06:37 |
10:47 |
|
| 4/16/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:00:16 |
12:01 |
|
| 4/17/2009 |
Run |
Williamsburg |
Base |
3.0 mi |
31:01 |
10:17 |
|
| 4/19/2009 |
Run |
Porter Road and Back |
Long |
10.0 mi |
1:38:28 |
9:51 |
|
| 4/20/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
36:21 |
12:03 |
|
| 4/21/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
48:21 |
12:04 |
|
| 4/23/2009 |
Run |
Track |
Interval |
8.0 mi |
1:21:32 |
10:11 |
|
| 4/25/2009 |
Run |
Williamsburg |
Easy |
3.1 mi |
36:03 |
11:29 |
|
| 4/26/2009 |
Run |
Bicentenial and Back |
Long |
15.5 mi |
2:48:15 |
10:51 |
|
| 4/28/2009 |
Run |
Williamsburg |
Base |
3.1 mi |
33:13 |
10:43 |
|
| 4/29/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
1:01:04 |
12:12 |
|
| 4/30/2009 |
Run |
Treadmill |
Easy |
8.0 mi |
1:37:13 |
12:08 |
|
| 5/1/2009 |
Run |
Williamsburg |
Base |
5.0 mi |
54:52 |
10:54 |
|
| 5/3/2009 |
Run |
Williamsburg |
Long |
10.2 mi |
1:45:42 |
10:25 |
|
| 5/5/2009 |
Run |
Williamsburg |
Tempo |
3.1 mi |
29:39 |
9:31 |
|
| 5/7/2009 |
Run |
Random Course |
Base |
3.0 mi |
32:48 |
10:52 |
|
| 5/9/2009 |
Run |
5/3 Riverbank Run |
Race |
25.0 km |
2:33:46 |
9:54 |
|
| 5/12/2009 |
Run |
Melton |
Base |
4.0 mi |
41:40 |
10:26 |
|
| 5/14/2009 |
Run |
Melton |
Base |
5.0 mi |
55:40 |
11:04 |
|
| 5/16/2009 |
Run |
Williamsburg |
Base |
5.1 mi |
53:27 |
10:32 |
|
| 5/17/2009 |
Run |
Porter Road and Back |
Long |
10.0 mi |
1:57:33 |
11:43 |
|
| 5/19/2009 |
Run |
Williamsburg |
Base |
5.0 mi |
54:51 |
10:55 |
|
| 5/20/2009 |
Run |
Williamsburg |
Base |
3.1 mi |
31:56 |
10:16 |
|
| 5/22/2009 |
Run |
Porter Road and Back |
Base |
10.1 mi |
1:45:20 |
10:29 |
|
| 5/23/2009 |
Run |
Williamsburg |
Easy |
3.1 mi |
34:11 |
10:56 |
|
| 5/24/2009 |
Run |
Bicentenial and Back |
Long |
11.0 mi |
2:03:10 |
11:12 |
|
| 5/26/2009 |
Run |
Melton |
Tempo |
3.2 mi |
31:12 |
9:51 |
|
| 5/27/2009 |
Run |
Melton |
Base |
7.5 mi |
1:25:39 |
11:25 |
|
| 5/29/2009 |
Run |
AH (Hill Route) |
Easy |
5.1 mi |
57:39 |
11:20 |
|
| 5/30/2009 |
Run |
Williamsburg |
Interval |
5.1 mi |
51:53 |
10:13 |
|
| 5/31/2009 |
Run |
Porter Road and Back |
Long |
13.1 mi |
2:24:31 |
11:00 |
|
| 6/1/2009 |
Run |
Williamsburg |
Base |
5.1 mi |
53:11 |
10:26 |
|
| 6/3/2009 |
Run |
Melton |
Easy |
8.1 mi |
1:30:51 |
11:13 |
|
| 6/5/2009 |
Run |
Atherton |
Base |
10.0 mi |
1:39:48 |
9:59 |
|
| 6/6/2009 |
Run |
Porter Road and Back |
Base |
10.0 mi |
1:49:58 |
11:00 |
|
| 6/9/2009 |
Run |
Williamsburg |
Easy |
3.1 mi |
36:01 |
11:42 |
|
| 6/10/2009 |
Run |
Flushing Evening Run |
Race |
5.0 km |
28:25 |
9:09 |
|
| 6/13/2009 |
Run |
Churchill |
Base |
4.1 mi |
41:43 |
10:12 |
|
| 6/16/2009 |
Run |
Churchill |
Base |
6.1 mi |
1:04:56 |
10:35 |
|
| 6/17/2009 |
Run |
Churchill |
Base |
3.0 mi |
31:53 |
10:34 |
|
| 6/19/2009 |
Run |
Churchill |
Base |
6.1 mi |
1:05:28 |
10:43 |
|
| 6/21/2009 |
Run |
Churchill |
Base |
9.2 mi |
1:38:17 |
10:41 |
|
| 6/29/2009 |
Run |
Churchill |
Base |
1.2 mi |
10:35 |
8:59 |
|
| 7/1/2009 |
Run |
Churchill |
Base |
3.0 mi |
29:38 |
9:49 |
|
| 7/2/2009 |
Run |
Churchill |
Base |
3.0 mi |
29:49 |
9:55 |
|
| 7/3/2009 |
Run |
Churchill |
Easy |
5.2 mi |
54:00 |
10:28 |
|
| 7/4/2009 |
Run |
Churchill |
Base |
5.0 mi |
52:30 |
10:29 |
|
| 7/6/2009 |
Run |
Lake Harbor |
Long |
10.0 mi |
1:41:15 |
10:08 |
|
| 7/8/2009 |
Run |
Churchill |
Base |
3.0 mi |
30:44 |
10:13 |
|
| 7/11/2009 |
Run |
Churchill |
Base |
3.0 mi |
32:32 |
10:49 |
|
| 7/12/2009 |
Run |
Churchill |
Long |
10.0 mi |
1:50:56 |
11:06 |
|
| 7/14/2009 |
Run |
Churchill |
Easy |
3.0 mi |
32:07 |
10:43 |
|
| 7/19/2009 |
Run |
Churchill |
Easy |
6.0 mi |
1:18:17 |
13:02 |
|
| 7/21/2009 |
Run |
Churchill |
Easy |
5.2 mi |
57:07 |
11:00 |
|
| 7/23/2009 |
Run |
Churchill |
Easy |
3.0 mi |
33:38 |
11:11 |
|
| 7/25/2009 |
Run |
Coast Guard 10K |
Race |
10.0 km |
58:03 |
9:21 |
|
| 7/26/2009 |
Run |
Churchill |
Easy |
3.0 mi |
45:19 |
15:01 |
|
| 7/28/2009 |
Run |
Churchill |
Easy |
3.0 mi |
32:17 |
10:44 |
|
| 7/30/2009 |
Run |
Churchill |
Easy |
6.0 mi |
1:17:26 |
12:54 |
|
| 7/31/2009 |
Run |
Churchill |
Base |
5.2 mi |
58:50 |
11:19 |
|
| 8/1/2009 |
Run |
Churchill |
Easy |
3.0 mi |
44:10 |
14:47 |
|
| 8/2/2009 |
Run |
Spring Lake Bike Trail |
Long |
11.7 mi |
2:00:57 |
10:21 |
|
| 8/4/2009 |
Run |
Churchill |
Base |
6.1 mi |
1:06:53 |
10:56 |
|
| 8/6/2009 |
Run |
Churchill |
Easy |
5.3 mi |
1:10:56 |
13:25 |
|