| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/8/2011 |
Run |
random |
Warmup/Cool-down |
4.4 mi |
36:46 |
8:22 |
 |
| 6/8/2011 |
Run |
Track |
Interval |
3275.0 m |
12:36 |
6:12 |
|
| 2/9/2011 |
Run |
Willow Tumor |
Medium Long Run |
15.4 mi |
1:53:39 |
7:23 |
|
| 2/3/2011 |
Run |
M |
Medium Long Run |
14.1 mi |
1:48:28 |
7:42 |
|
| 2/1/2011 |
Run |
PP Sidewalk |
Recovery run |
6.2 mi |
51:13 |
8:16 |
|
| 1/30/2011 |
Run |
Willow Tumor |
Long |
20.2 mi |
2:22:23 |
7:03 |
|
| 1/29/2011 |
Run |
Indoor Track |
Interval |
5.8 mi |
32:55 |
5:44 |
|
| 1/29/2011 |
Run |
random |
Recovery run |
5.7 mi |
47:04 |
8:16 |
|
| 1/28/2011 |
Run |
Westwynd Bluffs Strides |
Strides |
450.0 m |
1:24 |
5:01 |
|
| 1/28/2011 |
Run |
Willow Tumor |
Medium Long Run |
15.4 mi |
1:44:39 |
6:48 |
|
| 1/7/2011 |
Run |
Short Church |
Recovery run |
3.0 mi |
23:47 |
7:56 |
|
| 1/5/2011 |
Run |
M |
Recovery run |
8.1 mi |
1:05:44 |
8:07 |
|
| 1/5/2011 |
Run |
Indoor Track |
Warmup/Cool-down |
9450.0 m |
47:42 |
8:08 |
|
| 12/26/2010 |
Run |
Short Church |
Recovery run |
3.7 mi |
34:05 |
9:13 |
|
| 12/22/2010 |
Run |
M |
Recovery run |
6.0 mi |
46:35 |
7:46 |
|
| 12/20/2010 |
Run |
M |
Recovery run |
8.1 mi |
1:10:41 |
8:44 |
|
| 12/10/2010 |
Run |
Willow |
Recovery run |
10.5 mi |
1:30:06 |
8:35 |
|
| 12/6/2010 |
Run |
M |
Recovery run |
11.0 mi |
1:27:18 |
7:57 |
|
| 11/30/2010 |
Run |
Willow-HWY-Falls Park |
Medium Long Run |
15.2 mi |
2:03:16 |
8:07 |
|
| 11/27/2010 |
Run |
Willow |
Recovery run |
10.5 mi |
1:20:17 |
7:39 |
|
| 11/24/2010 |
Run |
M |
Recovery run |
6.0 mi |
49:27 |
8:15 |
|
| 11/19/2010 |
Run |
Short Church |
Recovery run |
7.5 mi |
1:00:44 |
8:06 |
|
| 11/18/2010 |
Run |
random |
Recovery run |
5.0 mi |
39:18 |
7:52 |
|
| 11/17/2010 |
Run |
random |
Recovery run |
8.0 mi |
1:01:37 |
7:43 |
|
| 11/15/2010 |
Run |
Westwynd Bluffs |
Tempo |
4.2 mi |
26:13 |
6:15 |
|
| 11/15/2010 |
Run |
Short Church |
Warmup/Cool-down |
5.0 mi |
41:12 |
8:15 |
|
| 11/14/2010 |
Run |
Willow-HWY-Falls Park |
Long |
20.1 mi |
2:38:47 |
7:54 |
|
| 11/13/2010 |
Run |
Westwynd Bluffs |
Tempo |
3.3 mi |
19:48 |
5:58 |
|
| 11/13/2010 |
Run |
Short Church |
Warmup/Cool-down |
6.2 mi |
52:03 |
8:24 |
|
| 11/12/2010 |
Run |
random |
Warmup/Cool-down |
0.5 mi |
4:15 |
8:30 |
|
| 11/12/2010 |
Run |
random |
Hill |
500.0 m |
1:39 |
5:20 |
|
| 11/12/2010 |
Run |
random |
Recovery run |
4.0 mi |
32:11 |
8:03 |
|
| 11/10/2010 |
Run |
Willow-HWY-Falls Park |
Medium Long Run |
15.2 mi |
1:54:42 |
7:33 |
|
| 11/9/2010 |
Run |
M |
Recovery run |
11.0 mi |
1:25:05 |
7:45 |
|
| 11/8/2010 |
Run |
Bemis Trails |
Recovery run |
9.0 mi |
1:10:34 |
7:51 |
|
| 11/7/2010 |
Run |
Willow-HWY-Falls Park |
Long |
16.9 mi |
2:05:01 |
7:24 |
|
| 11/6/2010 |
Run |
Trails |
Warmup/Cool-down |
3.4 mi |
26:57 |
7:56 |
|
| 11/6/2010 |
Run |
Trails |
Interval |
8.0 mi |
46:25 |
5:49 |
|
| 11/5/2010 |
Run |
Short Church |
Recovery run |
8.3 mi |
1:03:05 |
7:37 |
|
| 11/4/2010 |
Run |
Willow-HWY-TT |
Medium Long Run |
12.4 mi |
1:35:34 |
7:43 |
|
| 11/3/2010 |
Run |
M |
Fartlek |
3.0 mi |
19:11 |
6:24 |
|
| 11/3/2010 |
Run |
M |
Warmup/Cool-down |
5.1 mi |
40:56 |
8:02 |
|
| 11/2/2010 |
Run |
Willow |
Recovery run |
10.5 mi |
1:23:10 |
7:56 |
|
| 11/1/2010 |
Run |
Westwynd Bluffs Strides |
Strides |
540.0 m |
1:33 |
4:38 |
|
| 11/1/2010 |
Run |
M |
Recovery run |
8.1 mi |
57:47 |
7:09 |
|
| 10/31/2010 |
Run |
Willow-HWY-Falls Park |
Long |
15.2 mi |
1:56:21 |
7:40 |
|
| 10/29/2010 |
Run |
M |
Recovery run |
8.1 mi |
1:02:55 |
7:47 |
|
| 10/28/2010 |
Run |
Willow |
Medium Long Run |
10.5 mi |
1:21:18 |
7:45 |
|
| 10/26/2010 |
Run |
M |
Recovery run |
6.0 mi |
48:38 |
8:07 |
|
| 10/25/2010 |
Run |
M |
Recovery run |
7.7 mi |
59:25 |
7:43 |
|
| 10/24/2010 |
Run |
Willow-HWY-TT |
Long |
12.4 mi |
1:36:22 |
7:47 |
|
| 10/21/2010 |
Run |
Willow |
Medium Long Run |
9.7 mi |
1:15:50 |
7:50 |
|
| 10/20/2010 |
Run |
Short Church |
Recovery run |
5.5 mi |
43:30 |
7:55 |
|
| 10/19/2010 |
Run |
Willow |
Medium Long Run |
9.7 mi |
1:15:18 |
7:46 |
|
| 10/18/2010 |
Run |
M |
Recovery run |
6.8 mi |
51:13 |
7:32 |
|
| 10/17/2010 |
Run |
Willow-HWY-TT |
Long |
12.4 mi |
1:39:15 |
8:01 |
|
| 10/16/2010 |
Run |
Bemis Trails |
Recovery run |
4.0 mi |
31:32 |
7:53 |
|
| 10/15/2010 |
Run |
Willow |
Recovery run |
9.7 mi |
1:18:23 |
8:05 |
|
| 10/14/2010 |
Run |
M |
Recovery run |
6.0 mi |
48:16 |
8:03 |
|
| 10/13/2010 |
Run |
M |
Recovery run |
6.0 mi |
49:45 |
8:18 |
|
| 10/12/2010 |
Run |
Westwynd Bluffs Strides |
Strides |
360.0 m |
0:59 |
4:24 |
|
| 10/12/2010 |
Run |
M |
Recovery run |
4.0 mi |
32:02 |
8:01 |
|
| 10/11/2010 |
Run |
Willow-HWY-TT |
Long |
12.4 mi |
1:43:55 |
8:23 |
|
| 10/7/2010 |
Run |
Willow |
Recovery run |
9.7 mi |
1:18:18 |
8:05 |
|
| 10/6/2010 |
Run |
M |
Recovery run |
6.0 mi |
48:38 |
8:07 |
|
| 10/5/2010 |
Run |
M |
Recovery run |
6.0 mi |
49:06 |
8:11 |
|
| 10/3/2010 |
Run |
Willow-HWY-Falls Park |
Long |
15.2 mi |
1:58:35 |
7:49 |
|
| 10/2/2010 |
Run |
Short Church |
Recovery run |
3.7 mi |
28:47 |
7:47 |
|
| 10/1/2010 |
Run |
M |
Recovery run |
6.0 mi |
46:40 |
7:47 |
|
| 9/30/2010 |
Run |
M |
Recovery run |
4.0 mi |
31:58 |
8:00 |
|
| 9/29/2010 |
Run |
M |
Recovery run |
6.0 mi |
48:50 |
8:09 |
|
| 9/28/2010 |
Run |
M |
Recovery run |
4.0 mi |
31:54 |
7:59 |
|
| 9/27/2010 |
Run |
Trails |
Recovery run |
3.1 mi |
24:06 |
7:47 |
|
| 9/26/2010 |
Run |
Willow |
Long |
9.7 mi |
1:21:16 |
8:23 |
|
| 9/25/2010 |
Run |
Trails |
Recovery run |
3.1 mi |
25:20 |
8:11 |
|
| 9/21/2010 |
Run |
M |
Recovery run |
6.0 mi |
50:55 |
8:30 |
|
| 9/7/2010 |
Run |
random |
Recovery run |
6.5 mi |
53:01 |
8:10 |
|
| 9/4/2010 |
Run |
random |
Recovery run |
3.2 mi |
26:03 |
8:09 |
|
| 9/3/2010 |
Run |
random |
Recovery run |
5.0 mi |
40:59 |
8:12 |
|
| 9/2/2010 |
Run |
random |
Recovery run |
9.0 mi |
1:10:03 |
7:47 |
|
| 8/29/2010 |
Run |
Trails |
Hill |
16.0 mi |
3:54:00 |
14:38 |
|
| 8/27/2010 |
Run |
random |
Recovery run |
6.5 mi |
56:06 |
8:38 |
|
| 8/25/2010 |
Run |
random |
Recovery run |
3.9 mi |
30:45 |
7:54 |
|
| 8/24/2010 |
Run |
random |
Recovery run |
5.0 mi |
39:09 |
7:50 |
|
| 8/22/2010 |
Run |
random |
Recovery run |
5.5 mi |
45:01 |
8:12 |
|
| 8/20/2010 |
Run |
No Air |
Recovery run |
5.8 mi |
51:54 |
8:57 |
|
| 8/16/2010 |
Run |
random |
Recovery run |
3.0 mi |
24:58 |
8:20 |
|
| 8/10/2010 |
Run |
No Air |
Recovery run |
5.0 mi |
40:55 |
8:11 |
|
| 7/27/2010 |
Run |
The 103 to Ward |
Recovery run |
3.8 mi |
27:17 |
7:11 |
|
| 7/26/2010 |
Run |
Flatness |
Recovery run |
8.0 mi |
1:10:20 |
8:48 |
|
| 7/24/2010 |
Run |
Flatness |
Recovery run |
7.0 mi |
1:02:18 |
8:54 |
|
| 7/22/2010 |
Run |
Treadmill |
Recovery run |
4.0 mi |
31:30 |
7:53 |
|
| 7/21/2010 |
Run |
The 103 to Ward |
Recovery run |
5.8 mi |
52:51 |
9:07 |
|
| 7/19/2010 |
Run |
Flatness |
Recovery run |
8.0 mi |
1:12:52 |
9:07 |
|
| 7/15/2010 |
Run |
Flatness |
Recovery run |
8.0 mi |
1:13:19 |
9:10 |
|
|