| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/1/2009 |
Swim |
|
Free Style |
1950.0 yd |
40:00 |
36:07 |
 |
| 7/2/2009 |
Run |
Beverly Hills 7/2 |
Easy |
3.8 mi |
43:59 |
11:37 |
|
| 7/4/2009 |
Run |
Cool Down |
Easy |
0.5 mi |
7:00 |
14:00 |
|
| 7/4/2009 |
Run |
Race Warm Up |
Easy |
1.5 mi |
20:00 |
13:20 |
|
| 7/4/2009 |
Run |
Firecracker 5K |
Race |
5.0 km |
24:05 |
7:46 |
|
| 7/5/2009 |
Run |
NC Stage - Home |
Long |
6.9 mi |
1:19:12 |
11:34 |
|
| 7/6/2009 |
Swim |
|
Mixed |
1150.0 yd |
30:00 |
45:55 |
|
| 7/7/2009 |
Run |
YMCA 7/7 |
Easy |
4.8 mi |
48:59 |
10:15 |
|
| 7/8/2009 |
Swim |
|
Mixed |
2000.0 yd |
45:00 |
39:37 |
|
| 7/9/2009 |
Run |
YMCA 7/9 |
Easy |
4.8 mi |
49:00 |
10:09 |
|
| 7/11/2009 |
Run |
Haw Creek 7/11 |
Easy |
4.1 mi |
45:13 |
11:10 |
|
| 7/12/2009 |
Run |
Blue Ridge 7/12 |
Long |
7.1 mi |
1:17:03 |
10:51 |
|
| 7/13/2009 |
Swim |
|
Mixed |
500.0 yd |
30:00 |
1:45:37 |
|
| 7/14/2009 |
Run |
UNCA 2 Y 7/14 |
Easy |
2.1 mi |
22:59 |
11:07 |
|
| 7/14/2009 |
Run |
Y 2 UNCA |
Easy |
2.2 mi |
23:05 |
10:19 |
|
| 7/14/2009 |
Run |
Track |
Interval |
2.0 mi |
16:34 |
8:17 |
|
| 7/15/2009 |
Swim |
|
Free Style |
1550.0 yd |
30:00 |
34:04 |
|
| 7/16/2009 |
Run |
Y around UNCA |
Easy |
4.2 mi |
43:16 |
10:23 |
|
| 7/17/2009 |
Swim |
|
Free Style |
1000.0 yd |
18:34 |
32:41 |
|
| 7/18/2009 |
Run |
Saturday Easy Loop 7/18 |
Easy |
3.2 mi |
36:15 |
11:31 |
|
| 7/19/2009 |
Run |
Blue Ridge 7/19 |
Long |
7.1 mi |
1:15:50 |
10:44 |
|
| 7/20/2009 |
Swim |
|
Free Style |
600.0 yd |
10:00 |
29:21 |
|
| 7/20/2009 |
Weights |
|
|
|
25:00 |
|
|
| 7/21/2009 |
Run |
Azalea Intervals |
Interval |
5.8 mi |
1:00:00 |
10:18 |
|
| 7/23/2009 |
Run |
4 GP |
Interval |
0.3 mi |
|
|
|
| 7/23/2009 |
Run |
Beverly Hills Loop 7/23 |
Tempo |
3.7 mi |
36:34 |
10:02 |
|
| 7/25/2009 |
Run |
Long Loop 7/24 |
Long |
8.3 mi |
1:26:44 |
10:31 |
|
| 7/26/2009 |
Run |
Haw Creek Loop 7/26 |
Easy |
4.1 mi |
43:11 |
10:40 |
|
| 7/27/2009 |
Swim |
|
Mixed |
1800.0 yd |
41:00 |
40:06 |
|
| 7/27/2009 |
Weights |
|
|
|
35:00 |
|
|
| 7/28/2009 |
Run |
UNCA Loop |
Interval |
6.2 mi |
1:10:00 |
11:19 |
|
| 7/29/2009 |
Weights |
|
|
|
1:30:00 |
|
|
| 7/30/2009 |
Run |
4 mile Haw Creek Loop |
Easy |
4.0 mi |
41:51 |
10:24 |
|
| 7/31/2009 |
Swim |
|
Free Style |
1200.0 yd |
24:00 |
35:13 |
|
| 7/31/2009 |
Weights |
|
|
|
30:00 |
|
|
| 8/1/2009 |
Run |
Hangover run |
Easy |
2.2 mi |
33:00 |
15:05 |
|
| 8/2/2009 |
Run |
Bad Blue Ridge Run |
Long |
7.5 mi |
1:23:00 |
11:04 |
|
| 8/3/2009 |
Swim |
|
Mixed |
1650.0 yd |
38:00 |
40:33 |
|
| 8/3/2009 |
Weights |
|
|
|
35:00 |
|
|
| 8/4/2009 |
Run |
Azalea Loop |
Hard |
7.0 mi |
1:08:23 |
9:44 |
|
| 8/5/2009 |
Weights |
|
|
|
45:00 |
|
|
| 8/6/2009 |
Run |
Alpine Way 6.07 |
Easy |
6.1 mi |
59:23 |
9:47 |
|
| 8/7/2009 |
Weights |
|
|
|
55:00 |
|
|
| 8/8/2009 |
Run |
4 mile Haw Creek Loop |
Easy |
4.0 mi |
43:46 |
10:52 |
|
| 8/10/2009 |
Run |
Arco-Bull Mtn.-Blue Ridge |
Long |
9.3 mi |
1:35:23 |
10:13 |
|
| 8/11/2009 |
Run |
Arco-Fairway-Azalea-Tunnel |
Hard |
7.3 mi |
1:08:39 |
9:26 |
|
| 8/13/2009 |
Run |
Arco-HawCreek-Fairway |
Easy |
5.1 mi |
53:25 |
10:25 |
|
| 8/15/2009 |
Run |
A. C-T half course |
Long |
9.7 mi |
1:45:37 |
10:56 |
|
| 8/17/2009 |
Run |
Bear Run |
Easy |
3.5 mi |
38:20 |
10:54 |
|
| 8/18/2009 |
Run |
Arco-Fairway-Azalea-Tunnel 8/18 |
Hard |
7.2 mi |
1:11:02 |
9:50 |
|
| 8/20/2009 |
Run |
Wake Robin 6.4 wrong turn |
Easy |
6.4 mi |
1:02:24 |
9:45 |
|
| 8/22/2009 |
Run |
2nd 1/2 of HM REAL |
Long |
10.7 mi |
1:50:13 |
10:17 |
|
| 8/24/2009 |
Run |
Wake Robin-Trinity Chapel-Avon-Fairway |
Easy |
5.3 mi |
55:20 |
10:25 |
|
| 8/25/2009 |
Run |
8 miler 8/25 |
Hard |
8.1 mi |
1:25:00 |
10:33 |
|
| 8/27/2009 |
Run |
Azalea 8/27 |
Easy |
5.7 mi |
57:12 |
10:00 |
|
| 8/29/2009 |
Run |
11.77 of ACT HM |
Long |
11.8 mi |
2:00:00 |
10:12 |
|
| 9/1/2009 |
Run |
Azalea 9/1 |
Hard |
8.1 mi |
1:15:10 |
9:15 |
|
| 9/3/2009 |
Run |
Bear Mtn. - Azalea 9/3 |
Easy |
8.3 mi |
1:18:53 |
9:33 |
|
| 9/5/2009 |
Run |
Haw Creek 9/5 |
Easy |
5.1 mi |
49:41 |
9:42 |
|
| 9/6/2009 |
Run |
Haw Creek 9/6 |
Long |
13.3 mi |
2:27:25 |
11:08 |
|
| 9/7/2009 |
Run |
Recovery Jog 9/7 |
Easy |
2.6 mi |
31:04 |
11:49 |
|
| 9/8/2009 |
Run |
Haw Creek Maple 6/8 |
Tempo |
6.4 mi |
1:00:34 |
9:25 |
|
| 9/11/2009 |
Run |
Chill 33 |
Easy |
2.8 mi |
33:34 |
12:02 |
|
| 9/12/2009 |
Run |
Asheville Citizen Times Half Marathon |
Race |
13.1 mi |
2:04:54 |
9:33 |
|
| 9/13/2009 |
Run |
Recovery Run 9/13 |
Easy |
5.2 mi |
57:17 |
11:01 |
|
| 9/18/2009 |
Run |
YMCA Run 9/18 |
Easy |
6.3 mi |
57:51 |
9:11 |
|
| 9/19/2009 |
Run |
Haw Creek 9/19 |
Easy |
6.4 mi |
1:05:53 |
10:18 |
|
| 9/20/2009 |
Run |
Long Haw Creek |
Long |
13.3 mi |
2:23:47 |
10:51 |
|
| 9/23/2009 |
Run |
Hard Run 9/22 |
Hard |
8.3 mi |
1:22:08 |
9:54 |
|
| 9/25/2009 |
Run |
GOTR |
Easy |
2.0 mi |
22:00 |
11:00 |
|
| 9/25/2009 |
Run |
Hw Creek 9/25 |
Tempo |
6.2 mi |
59:00 |
9:34 |
|
| 9/26/2009 |
Run |
Y Run 9/26 |
Easy |
6.8 mi |
1:02:21 |
9:10 |
|
| 9/27/2009 |
Run |
Injury Run |
Easy |
5.0 mi |
55:00 |
11:06 |
|
| 10/15/2009 |
Run |
Bear Run |
Easy |
4.3 mi |
45:30 |
10:35 |
|
| 10/21/2009 |
Run |
hurt foot Haw Creek |
Easy |
2.5 mi |
24:45 |
9:54 |
|
| 10/30/2009 |
Run |
GOTR |
Easy |
3.0 mi |
38:00 |
12:40 |
|
| 11/3/2009 |
Run |
Home Course |
Easy |
3.8 mi |
40:00 |
10:30 |
|
| 11/6/2009 |
Run |
GOTR |
Easy |
3.0 mi |
40:00 |
13:20 |
|
| 11/7/2009 |
Run |
UNCA Course 11/7 |
Easy |
6.0 mi |
1:00:02 |
9:58 |
|
| 11/12/2009 |
Run |
Doggy course |
Easy |
3.8 mi |
42:00 |
10:58 |
|
| 11/14/2009 |
Run |
YMCA 11/14 |
Easy |
6.1 mi |
1:02:00 |
10:13 |
|
| 11/21/2009 |
Run |
YMCA Cherokee |
Easy |
6.3 mi |
1:03:00 |
10:00 |
|
| 12/13/2009 |
Run |
GOTR Race |
Easy |
3.1 mi |
34:00 |
10:59 |
|
| 12/15/2009 |
Run |
Home Course 12/14 |
Easy |
3.8 mi |
42:00 |
11:04 |
|
| 12/17/2009 |
Run |
YMCA 12/17 |
Easy |
3.6 mi |
34:00 |
9:30 |
|
| 12/25/2009 |
Run |
Paulette Run |
Easy |
4.3 mi |
39:34 |
9:19 |
|
| 12/28/2009 |
Run |
Home Course 12/28 |
Easy |
3.7 mi |
40:48 |
10:55 |
|
| 12/29/2009 |
Run |
Short with Marley |
Easy |
1.4 mi |
17:18 |
12:11 |
|
| 12/30/2009 |
Run |
Arco-Beverly 12/30 |
Easy |
4.7 mi |
52:22 |
11:03 |
|
| 1/7/2010 |
Run |
Home Course 1/7 |
Easy |
3.0 mi |
31:37 |
10:31 |
|
| 1/9/2010 |
Run |
Home Course Jan. |
Easy |
3.1 mi |
30:31 |
9:55 |
|
| 1/12/2010 |
Run |
HOme Course 1/12 |
Easy |
3.2 mi |
32:48 |
10:14 |
|
| 1/14/2010 |
Run |
With Kaiya |
Easy |
1.6 mi |
24:00 |
14:44 |
|
| 1/16/2010 |
Run |
Home Course Long 1/16 |
Long |
5.9 mi |
1:00:02 |
10:08 |
|
| 1/18/2010 |
Run |
YMCA Cool Down 1/18 |
Tempo |
0.5 mi |
5:00 |
10:39 |
|
| 1/18/2010 |
Run |
Jordan Counsellor 1/18 |
Tempo |
5.0 mi |
45:27 |
9:11 |
|
| 1/20/2010 |
Run |
Morning Run 1/20 |
Easy |
2.8 mi |
33:23 |
11:53 |
|
| 1/23/2010 |
Run |
Hot Chocolate Warm Up |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 1/23/2010 |
Run |
Hot Chocolate 10 K |
Race |
6.2 mi |
52:25 |
8:28 |
|
| 1/24/2010 |
Run |
1/24 Recovery Run |
Easy |
2.6 mi |
36:52 |
14:05 |
|