| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/15/2012 |
Run |
Track |
Interval |
6200.0 m |
30:03 |
7:48 |
 |
| 12/15/2012 |
Run |
Track |
Warmup/Cool-down |
4.2 mi |
33:52 |
8:04 |
|
| 12/8/2012 |
Run |
random |
Warmup/Cool-down |
6.0 mi |
48:59 |
8:10 |
|
| 12/7/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
7.0 mi |
55:36 |
7:57 |
|
| 12/6/2012 |
Run |
random |
Recovery run |
7.2 mi |
49:27 |
6:53 |
|
| 12/6/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
8.3 mi |
1:00:13 |
7:16 |
|
| 12/5/2012 |
Run |
Track |
Tempo |
6400.0 m |
23:54 |
6:01 |
|
| 12/5/2012 |
Run |
Track |
Warmup/Cool-down |
3.5 mi |
28:16 |
8:05 |
|
| 12/4/2012 |
Run |
Indoor Track |
Interval |
3000.0 m |
12:43 |
6:50 |
|
| 12/4/2012 |
Run |
random |
Warmup/Cool-down |
4.4 mi |
34:38 |
7:53 |
|
| 12/4/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
7.9 mi |
57:27 |
7:17 |
|
| 12/3/2012 |
Run |
random |
Warmup/Cool-down |
1.8 mi |
14:25 |
8:01 |
|
| 12/3/2012 |
Run |
random |
Hill |
400.0 m |
1:22 |
5:32 |
|
| 11/27/2012 |
Run |
Trails |
Recovery run |
5.5 mi |
41:26 |
7:32 |
|
| 11/24/2012 |
Run |
Mt. Carmel |
Recovery run |
4.0 mi |
28:41 |
7:11 |
|
| 11/23/2012 |
Run |
Willow |
Recovery run |
9.7 mi |
1:07:08 |
6:56 |
|
| 11/22/2012 |
Run |
M |
Recovery run |
6.0 mi |
40:32 |
6:46 |
|
| 11/21/2012 |
Run |
random |
Recovery run |
8.0 mi |
54:34 |
6:50 |
|
| 11/21/2012 |
Run |
random |
Recovery run |
8.0 mi |
1:00:00 |
7:30 |
|
| 11/20/2012 |
Run |
random |
Recovery run |
8.0 mi |
1:00:09 |
7:32 |
|
| 11/20/2012 |
Run |
random |
Recovery run |
7.2 mi |
51:52 |
7:13 |
|
| 11/19/2012 |
Run |
random |
Recovery run |
6.6 mi |
54:32 |
8:16 |
|
| 11/18/2012 |
Run |
Trails |
Medium Long Run |
14.3 mi |
1:40:18 |
7:01 |
|
| 11/17/2012 |
Run |
Lake Michigan |
Recovery run |
6.2 mi |
44:52 |
7:15 |
|
| 11/14/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
5.3 mi |
38:01 |
7:11 |
|
| 11/13/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
36:41 |
6:56 |
|
| 11/11/2012 |
Run |
random |
Medium Long Run |
13.5 mi |
1:37:54 |
7:16 |
|
| 11/9/2012 |
Run |
Trails |
Recovery run |
3.0 mi |
22:22 |
7:28 |
|
| 11/8/2012 |
Run |
Morning Run #3 |
Recovery run |
3.5 mi |
25:56 |
7:25 |
|
| 11/7/2012 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
19:41 |
7:35 |
|
| 11/6/2012 |
Run |
random |
Recovery run |
4.0 mi |
31:37 |
7:55 |
|
| 11/5/2012 |
Run |
random |
Recovery run |
5.0 mi |
38:35 |
7:43 |
|
| 10/16/2012 |
Run |
Track |
Interval |
7600.0 m |
28:19 |
6:00 |
|
| 9/27/2012 |
Run |
random |
Recovery run |
8.0 mi |
57:48 |
7:14 |
|
| 9/22/2012 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:10:45 |
7:05 |
|
| 9/20/2012 |
Run |
random |
Recovery run |
4.0 mi |
29:44 |
7:26 |
|
| 9/19/2012 |
Run |
random |
Recovery run |
6.5 mi |
49:03 |
7:33 |
|
| 9/16/2012 |
Run |
Trails |
Medium Long Run |
15.0 mi |
1:56:09 |
7:45 |
|
| 9/15/2012 |
Run |
Trails |
Warmup/Cool-down |
6.3 mi |
49:20 |
7:50 |
|
| 9/14/2012 |
Run |
Trails |
Recovery run |
4.5 mi |
34:13 |
7:37 |
|
| 9/13/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
1:01:28 |
7:41 |
|
| 9/12/2012 |
Run |
Trails |
Warmup/Cool-down |
1.0 mi |
8:20 |
8:20 |
|
| 9/12/2012 |
Run |
Trails |
Interval |
1050.0 m |
3:17 |
5:02 |
|
| 9/12/2012 |
Run |
Trails |
Recovery run |
6.5 mi |
50:03 |
7:42 |
|
| 9/12/2012 |
Run |
Trails |
Recovery run |
8.5 mi |
1:00:18 |
7:06 |
|
| 5/31/2012 |
Run |
random |
Recovery run |
8.9 mi |
1:03:09 |
7:06 |
|
| 5/30/2012 |
Run |
random |
Recovery run |
6.2 mi |
46:44 |
7:33 |
|
| 5/28/2012 |
Run |
Rail Trail |
Long |
18.0 mi |
2:05:22 |
6:58 |
|
| 2/21/2012 |
Run |
random |
Warmup/Cool-down |
4.3 mi |
34:44 |
8:05 |
|
| 2/14/2012 |
Run |
Indoor Track |
Interval |
7600.0 m |
27:07 |
5:45 |
|
| 2/14/2012 |
Run |
Indoor Track |
Warmup/Cool-down |
4.5 mi |
34:20 |
7:38 |
|
| 2/2/2012 |
Run |
Indoor Track |
Interval |
3.2 mi |
21:51 |
6:45 |
|
| 2/2/2012 |
Run |
random |
Recovery run |
4.0 mi |
30:00 |
7:30 |
|
| 1/26/2012 |
Run |
Indoor Track |
Strides |
500.0 m |
1:14 |
4:00 |
|
| 1/26/2012 |
Run |
random |
Recovery run |
8.0 mi |
1:00:45 |
7:36 |
|
| 1/12/2012 |
Run |
Indoor Track |
Recovery run |
5.0 mi |
30:55 |
6:11 |
|
| 1/11/2012 |
Run |
random |
Hill |
500.0 m |
1:31 |
4:55 |
|
| 1/11/2012 |
Run |
random |
Warmup/Cool-down |
6.4 mi |
50:40 |
7:55 |
|
| 1/10/2012 |
Run |
random |
Recovery run |
10.0 mi |
1:15:01 |
7:31 |
|
| 1/9/2012 |
Run |
Indoor Track |
Strides |
250.0 m |
0:41 |
4:22 |
|
| 1/9/2012 |
Run |
random |
Recovery run |
7.0 mi |
52:59 |
7:35 |
|
| 1/6/2012 |
Run |
random |
Recovery run |
5.5 mi |
43:05 |
7:50 |
|
| 11/29/2011 |
Run |
Track |
Tempo |
5000.0 m |
17:17 |
5:34 |
|
| 11/29/2011 |
Run |
Track |
Warmup/Cool-down |
5.7 mi |
47:38 |
8:22 |
|
| 11/28/2011 |
Run |
random |
Recovery run |
4.0 mi |
30:54 |
7:44 |
|
| 11/15/2011 |
Run |
Track |
Recovery run |
0.8 mi |
6:54 |
8:38 |
|
| 11/12/2011 |
Run |
Trails |
Recovery run |
6.5 mi |
45:59 |
7:05 |
|
| 11/10/2011 |
Run |
Trails |
Recovery run |
10.8 mi |
1:24:38 |
7:51 |
|
| 11/9/2011 |
Run |
Trails |
Recovery run |
13.0 mi |
1:31:15 |
7:02 |
|
| 11/3/2011 |
Run |
Trails |
Medium Long Run |
15.5 mi |
2:04:58 |
8:04 |
|
| 11/1/2011 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:16:18 |
7:38 |
|
| 10/29/2011 |
Run |
Trails |
Recovery run |
4.5 mi |
33:57 |
7:33 |
|
| 10/28/2011 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:44:26 |
7:45 |
|
| 10/25/2011 |
Run |
Track |
Warmup/Cool-down |
8.7 mi |
1:10:25 |
8:06 |
|
| 10/23/2011 |
Run |
Trails |
Recovery run |
9.3 mi |
1:07:04 |
7:13 |
|
| 10/22/2011 |
Run |
Rail Trail |
Recovery run |
0.7 mi |
5:59 |
8:33 |
|
| 10/22/2011 |
Run |
Rail Trail |
Long |
20.0 mi |
1:59:26 |
5:59 |
|
| 10/21/2011 |
Run |
random |
Recovery run |
3.8 mi |
29:38 |
7:48 |
|
| 10/19/2011 |
Run |
Trails |
Medium Long Run |
16.0 mi |
2:06:19 |
7:54 |
|
| 10/18/2011 |
Run |
Rail Trail |
Recovery run |
6.0 mi |
49:54 |
8:19 |
|
| 10/11/2011 |
Run |
Track |
Tempo |
10800.0 m |
37:40 |
5:37 |
|
| 10/11/2011 |
Run |
Track |
Warmup/Cool-down |
4.0 mi |
31:00 |
7:45 |
|
| 10/10/2011 |
Run |
random |
Recovery run |
7.0 mi |
53:30 |
7:39 |
|
| 10/5/2011 |
Run |
random |
Recovery run |
5.5 mi |
45:02 |
8:12 |
|
| 10/5/2011 |
Run |
Indoor Track |
Strides |
900.0 m |
2:30 |
4:29 |
|
| 10/3/2011 |
Run |
random |
Recovery run |
9.0 mi |
1:10:52 |
7:53 |
|
| 9/28/2011 |
Run |
random |
Recovery run |
9.0 mi |
1:00:33 |
6:44 |
|
|