| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 7/22/2008 |
Run |
Centennial Trail |
Warm up |
1.0 mi |
8:00 |
8:00 |
 |
| 7/22/2008 |
Run |
Centennial Trail |
Cool down |
1.0 mi |
8:30 |
8:30 |
|
| 7/27/2008 |
Run |
South Hill Random Route |
Warm up |
1.5 mi |
12:00 |
8:00 |
|
| 7/27/2008 |
Run |
South Hill Random Route |
Cool down |
1.5 mi |
12:00 |
8:00 |
|
| 6/21/2008 |
Run |
Centennial Trail |
Run off the bike |
2.0 mi |
15:00 |
7:30 |
|
| 6/18/2008 |
Run |
Centennial Trail |
Run off the bike |
4.0 mi |
27:30 |
6:53 |
|
| 7/31/2008 |
Run |
Centennial Trail |
Run off the bike |
4.0 mi |
27:40 |
6:55 |
|
| 8/7/2008 |
Run |
South Hill Random Route |
Run off the bike |
4.0 mi |
27:40 |
6:55 |
|
| 7/23/2008 |
Run |
South Hill Random Route |
Run off the bike |
4.0 mi |
30:00 |
7:30 |
|
| 2/27/2009 |
Run |
treadmill |
Run off the bike |
4.0 mi |
30:00 |
7:30 |
|
| 1/27/2009 |
Run |
treadmill |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 7/29/2008 |
Run |
Summit Avenue |
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 9/21/2008 |
Run |
Treadmill [3] |
Run off the bike |
7.0 mi |
52:00 |
7:26 |
|
| 7/22/2008 |
Run |
Centennial Trail |
Hard |
8.0 mi |
53:15 |
6:40 |
|
| 9/27/2008 |
Run |
South Hill Random Route |
Run off the bike |
8.2 mi |
58:35 |
7:11 |
|
| 9/24/2008 |
Run |
South Hill Random Route |
Run off the bike |
8.0 mi |
58:40 |
7:20 |
|
| 1/22/2009 |
Run |
Summit Avenue |
Tempo |
9.0 mi |
1:00:00 |
6:40 |
|
| 5/5/2009 |
Run |
Summit Avenue |
Interval |
8.3 mi |
1:00:00 |
7:17 |
|
| 1/15/2009 |
Run |
Summit Avenue |
Tempo |
9.0 mi |
1:02:00 |
6:54 |
|
| 1/26/2009 |
Run |
Track |
Interval |
9.0 mi |
1:03:00 |
7:00 |
|
| 8/5/2008 |
Run |
Summit Avenue |
Easy |
8.3 mi |
1:05:00 |
7:53 |
|
| 2/26/2009 |
Run |
Summit Avenue |
Tempo |
10.0 mi |
1:05:00 |
6:30 |
|
| 2/23/2009 |
Run |
Track |
Interval |
10.0 mi |
1:10:00 |
7:00 |
|
| 1/13/2009 |
Run |
Summit Avenue |
Interval |
9.3 mi |
1:10:30 |
7:35 |
|
| 1/29/2009 |
Run |
Centennial Trail |
Tempo |
10.5 mi |
1:12:00 |
6:52 |
|
| 1/19/2009 |
Run |
Summit Avenue |
Interval |
11.3 mi |
1:23:00 |
7:23 |
|
| 9/2/2008 |
Run |
Centennial Trail |
Hard |
12.0 mi |
1:23:30 |
6:58 |
|
| 8/3/2008 |
Run |
Centennial Trail |
Race |
13.1 mi |
1:30:35 |
6:55 |
|
| 9/13/2008 |
Run |
Random Route |
Race |
13.1 mi |
1:32:46 |
7:05 |
|
| 3/31/2009 |
Run |
Track |
Interval |
13.0 mi |
1:35:00 |
7:19 |
|
| 3/19/2009 |
Run |
Summit Avenue |
Tempo |
14.0 mi |
1:40:00 |
7:09 |
|
| 7/27/2008 |
Run |
South Hill Random Route |
Aerobic |
15.0 mi |
1:43:14 |
6:53 |
|
| 3/21/2009 |
Run |
South Hill Random Route |
Long |
21.0 mi |
2:28:00 |
7:03 |
|
| 6/22/2008 |
Run |
CDA IM course |
Race |
26.2 mi |
3:19:16 |
7:37 |
|
|