| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 7/11/2013 |
Run |
|
Strides |
200.0 m |
0:30 |
4:02 |
 |
| 9/4/2013 |
Run |
|
Hill |
250.0 m |
1:30 |
9:40 |
|
| 7/4/2013 |
Run |
|
Strides |
400.0 m |
1:00 |
4:02 |
|
| 7/22/2013 |
Run |
|
Strides |
400.0 m |
1:00 |
4:02 |
|
| 8/14/2013 |
Run |
|
Strides |
400.0 m |
1:00 |
4:02 |
|
| 8/27/2013 |
Run |
|
Strides |
400.0 m |
1:00 |
4:02 |
|
| 9/18/2013 |
Run |
|
Hill |
400.0 m |
1:00 |
4:02 |
|
| 10/8/2013 |
Run |
|
Strides |
400.0 m |
1:00 |
4:02 |
|
| 10/12/2013 |
Run |
|
Strides |
400.0 m |
1:15 |
5:02 |
|
| 9/5/2013 |
Run |
|
Strides |
500.0 m |
1:15 |
4:02 |
|
| 9/25/2013 |
Run |
|
Hill |
500.0 m |
1:15 |
4:02 |
|
| 10/2/2013 |
Run |
|
Hill |
500.0 m |
1:15 |
4:02 |
|
| 10/9/2013 |
Run |
|
Hill |
500.0 m |
1:15 |
4:02 |
|
| 7/8/2013 |
Run |
|
Hill |
600.0 m |
1:30 |
4:02 |
|
| 7/5/2013 |
Run |
|
Hill |
700.0 m |
2:30 |
5:45 |
|
| 6/22/2013 |
Run |
|
Hill |
800.0 m |
3:20 |
6:43 |
|
| 8/28/2013 |
Run |
|
Hill |
1.0 km |
3:30 |
5:38 |
|
| 7/27/2013 |
Run |
|
Easy |
0.7 mi |
5:00 |
7:35 |
|
| 9/24/2013 |
Run |
|
Easy |
1.4 mi |
10:00 |
7:25 |
|
| 9/27/2013 |
Run |
|
Easy |
1.6 mi |
11:44 |
7:35 |
|
| 10/4/2013 |
Run |
|
Threshold |
3.0 km |
11:15 |
6:03 |
|
| 10/4/2013 |
Run |
|
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 9/17/2013 |
Run |
|
Easy |
2.5 mi |
19:00 |
7:36 |
|
| 7/8/2013 |
Run |
|
Easy |
2.9 mi |
21:30 |
7:25 |
|
| 8/30/2013 |
Run |
|
Threshold |
3.0 mi |
20:52 |
6:58 |
|
| 10/8/2013 |
Run |
|
Easy |
3.0 mi |
21:45 |
7:15 |
|
| 7/4/2013 |
Run |
|
Race |
5.0 km |
19:09 |
6:10 |
|
| 8/21/2013 |
Run |
|
Easy |
3.3 mi |
25:00 |
7:35 |
|
| 8/24/2013 |
Run |
|
Easy |
3.3 mi |
24:00 |
7:17 |
|
| 8/30/2013 |
Run |
|
Easy |
3.4 mi |
25:00 |
7:22 |
|
| 7/30/2013 |
Run |
|
Threshold |
3.5 mi |
23:00 |
6:35 |
|
| 9/3/2013 |
Run |
|
Easy |
3.5 mi |
26:00 |
7:26 |
|
| 8/14/2013 |
Run |
|
Easy |
3.6 mi |
27:00 |
7:30 |
|
| 7/23/2013 |
Run |
|
Threshold |
3.7 mi |
23:00 |
6:13 |
|
| 7/30/2013 |
Run |
|
Easy |
3.8 mi |
28:34 |
7:38 |
|
| 8/27/2013 |
Run |
|
Threshold |
3.8 mi |
24:00 |
6:19 |
|
| 9/3/2013 |
Run |
|
Threshold |
3.9 mi |
25:00 |
6:30 |
|
| 8/18/2013 |
Run |
|
Easy |
3.9 mi |
31:00 |
7:57 |
|
| 7/20/2013 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 7/23/2013 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 8/27/2013 |
Run |
|
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 10/1/2013 |
Run |
|
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 10/1/2013 |
Run |
|
Threshold |
4.0 mi |
27:30 |
6:53 |
|
| 6/26/2013 |
Run |
|
Easy |
4.1 mi |
30:00 |
7:20 |
|
| 8/18/2013 |
Run |
|
Fartlek |
4.3 mi |
30:00 |
7:04 |
|
| 9/20/2013 |
Run |
|
Easy |
4.3 mi |
32:00 |
7:32 |
|
| 9/27/2013 |
Run |
|
Easy |
4.3 mi |
32:00 |
7:32 |
|
| 7/31/2013 |
Run |
|
Easy |
4.4 mi |
34:00 |
7:49 |
|
| 9/13/2013 |
Run |
|
Easy |
4.5 mi |
33:30 |
7:27 |
|
| 10/2/2013 |
Run |
|
Easy |
4.5 mi |
32:30 |
7:14 |
|
| 8/28/2013 |
Run |
|
Easy |
4.6 mi |
34:00 |
7:24 |
|
| 9/5/2013 |
Run |
|
Easy |
4.6 mi |
30:00 |
6:32 |
|
| 8/14/2013 |
Run |
|
Threshold |
4.7 mi |
31:00 |
6:36 |
|
| 8/21/2013 |
Run |
|
Threshold |
4.7 mi |
32:00 |
6:49 |
|
| 8/9/2013 |
Run |
|
Easy |
4.8 mi |
35:00 |
7:18 |
|
| 8/13/2013 |
Run |
|
Easy |
4.8 mi |
35:00 |
7:18 |
|
| 10/11/2013 |
Run |
|
Easy |
4.8 mi |
35:30 |
7:24 |
|
| 7/4/2013 |
Run |
|
Easy |
4.9 mi |
36:20 |
7:25 |
|
| 9/26/2013 |
Run |
|
Easy |
4.9 mi |
35:10 |
7:11 |
|
| 9/13/2013 |
Run |
|
Threshold |
8.0 km |
30:03 |
6:03 |
|
| 9/20/2013 |
Run |
|
Threshold |
8.0 km |
29:51 |
6:01 |
|
| 9/24/2013 |
Run |
|
Threshold |
8.0 km |
30:24 |
6:07 |
|
| 9/27/2013 |
Run |
|
Race |
8.0 km |
30:43 |
6:11 |
|
| 10/8/2013 |
Run |
|
Threshold |
8.0 km |
30:00 |
6:03 |
|
| 10/12/2013 |
Run |
|
Race |
8.0 km |
30:28 |
6:08 |
|
| 7/19/2013 |
Run |
|
Easy |
5.0 mi |
36:25 |
7:17 |
|
| 7/26/2013 |
Run |
|
Easy |
5.0 mi |
35:16 |
7:04 |
|
| 9/18/2013 |
Run |
|
Easy |
5.0 mi |
36:43 |
7:21 |
|
| 6/27/2013 |
Run |
|
Easy |
5.1 mi |
38:00 |
7:28 |
|
| 7/13/2013 |
Run |
|
Easy |
5.3 mi |
40:00 |
7:38 |
|
| 8/20/2013 |
Run |
|
Easy |
5.3 mi |
41:30 |
7:55 |
|
| 9/25/2013 |
Run |
|
Easy |
5.3 mi |
38:00 |
7:15 |
|
| 10/9/2013 |
Run |
|
Easy |
5.3 mi |
40:35 |
7:44 |
|
| 7/15/2013 |
Run |
|
Easy |
5.3 mi |
40:00 |
7:33 |
|
| 6/29/2013 |
Run |
|
Easy |
5.4 mi |
42:30 |
7:53 |
|
| 9/6/2013 |
Run |
|
Easy |
5.6 mi |
41:00 |
7:20 |
|
| 7/3/2013 |
Run |
|
Easy |
5.8 mi |
42:00 |
7:15 |
|
| 8/15/2013 |
Run |
|
Easy |
5.8 mi |
43:00 |
7:25 |
|
| 8/8/2013 |
Run |
|
Easy |
5.9 mi |
43:30 |
7:27 |
|
| 6/22/2013 |
Run |
|
Easy |
6.0 mi |
43:47 |
7:18 |
|
| 6/25/2013 |
Run |
|
Easy |
6.0 mi |
42:45 |
7:08 |
|
| 7/5/2013 |
Run |
|
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 8/24/2013 |
Run |
|
Threshold |
6.0 mi |
39:23 |
6:34 |
|
| 8/26/2013 |
Run |
|
Easy |
6.0 mi |
51:00 |
8:30 |
|
| 9/17/2013 |
Run |
|
Threshold |
6.0 mi |
39:58 |
6:40 |
|
| 9/12/2013 |
Run |
|
Easy |
6.1 mi |
45:00 |
7:23 |
|
| 7/10/2013 |
Run |
|
Easy |
6.2 mi |
45:30 |
7:24 |
|
| 7/22/2013 |
Run |
|
Easy |
6.2 mi |
45:00 |
7:20 |
|
| 8/16/2013 |
Run |
|
Easy |
6.2 mi |
45:01 |
7:20 |
|
| 7/27/2013 |
Run |
|
Race |
10.0 km |
40:06 |
6:28 |
|
| 7/6/2013 |
Run |
|
Easy |
6.3 mi |
46:52 |
7:30 |
|
| 9/4/2013 |
Run |
|
Easy |
6.3 mi |
46:18 |
7:21 |
|
| 7/9/2013 |
Run |
|
Easy |
6.5 mi |
49:45 |
7:40 |
|
| 7/11/2013 |
Run |
|
Easy |
6.7 mi |
48:48 |
7:18 |
|
| 8/10/2013 |
Run |
|
Easy |
6.8 mi |
59:00 |
8:45 |
|
| 10/12/2013 |
Run |
|
Easy |
6.8 mi |
50:00 |
7:22 |
|
| 10/10/2013 |
Run |
|
Easy |
6.9 mi |
50:40 |
7:21 |
|
| 6/30/2013 |
Run |
|
Easy |
7.0 mi |
50:40 |
7:15 |
|
| 8/4/2013 |
Run |
|
Easy |
7.0 mi |
1:00:00 |
8:35 |
|
| 9/2/2013 |
Run |
|
Easy |
7.1 mi |
51:37 |
7:17 |
|
|