Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
8/10/2023 Run   Tempo 5.0 mi 44:29 8:52
7/30/2023 Run   Time Trial 7.1 mi 1:02:46 8:53
7/12/2023 Run   Interval 4.1 mi 35:59 8:54
11/5/2009 Run
Bellvue
Tempo 4.6 mi 40:27 8:54
3/5/2013 Run
Random Route
PCR 6.1 mi 53:54 8:54
8/11/2019 Run
Stone Harbor Surf & Turf
Race 5.0 mi 44:28 8:54
4/20/2022 Run   Interval 4.0 mi 35:40 8:54
3/10/2018 Run   PCR 5.0 mi 44:45 8:54
9/21/2008 Run
PDR
Race 13.1 mi 1:56:36 8:55
5/13/2008 Run
Random Route
Fartlek 4.0 mi 35:37 8:55
10/8/2013 Run
Random Route
Interval 4.2 mi 36:58 8:55
5/16/2015 Run
Random Route
Aerobic Run 4.0 mi 36:00 8:55
3/8/2014 Run
Random Route
Out & Back 5.1 mi 45:01 8:55
2/29/2012 Run   Tempo 5.0 mi 44:56 8:55
9/4/2008 Run
Lombardy & Timberlane
Fartlek 5.0 mi 44:36 8:56
9/9/2018 Run
Treadmill
PCR 4.0 mi 35:45 8:57
5/13/2009 Run
Timberlane
Hill 4.3 mi 38:21 8:57
5/11/2023 Run
Track
Interval 5.0 mi 45:04 8:57
2/10/2018 Run   Interval 4.0 mi 36:04 8:57
10/7/2010 Run
Can Do 2
Tempo 6.1 mi 54:15 8:58
7/2/2009 Run
Lombardy
Easy 3.0 mi 26:52 8:58
8/13/2023 Run   Interval 5.0 mi 44:59 8:58
11/4/2014 Run
Random Route
PCR 6.0 mi 53:51 8:58
11/11/2014 Run
Random Route
Tempo 5.1 mi 45:16 8:58
8/19/2021 Run   Tempo 6.1 mi 54:21 8:59
4/12/2014 Run
Random Route
PCR 5.1 mi 45:18 8:59
4/7/2009 Run
Lombardy
Easy 3.0 mi 27:00 8:59
11/3/2015 Run
Random Route
PCR 4.1 mi 36:21 8:59
8/21/2008 Run
Lombardy
Fartlek 4.5 mi 40:24 8:59
2/14/2015 Run
Random Route
PCR 6.1 mi 54:19 8:59
10/20/2012 Run
Can Do 2
PCR 6.5 mi 58:27 8:59
8/28/2008 Run
Lombardy
Tempo 4.5 mi 40:25 8:59
4/6/2018 Run   Aerobic Run 5.1 mi 45:49 8:59
12/16/2014 Run
Random Route
Interval 4.2 mi 38:01 9:00
3/9/2020 Run   Interval 1.0 mi 9:05 9:00
3/4/2023 Run
Shmarock 10K St. Petersburg, FL
Race 10.0 km 55:53 9:00
6/21/2023 Run   Tempo 5.2 mi 46:52 9:00
9/2/2021 Run   Interval 7.0 mi 1:03:15 9:00
3/18/2008 Run
Random Route
Easy 2.0 mi 18:00 9:00
4/3/2008 Run
Random Route
Long 3.0 mi 27:00 9:00
4/16/2008 Run
Timberlane
Easy 2.0 mi 18:00 9:00
5/25/2008 Run
Random Route
Easy 6.0 mi 54:00 9:00
3/12/2013 Run
Treadmill
Tempo 6.0 mi 54:00 9:00
10/24/2013 Run
Treadmill
Aerobic Run 5.0 mi 45:00 9:00
12/12/2013 Run
Treadmill
Interval 6.0 mi 54:00 9:00
10/3/2014 Run
Treadmill
Tempo 5.0 mi 45:00 9:00
7/23/2015 Run
Track
Interval 6.0 mi 54:00 9:00
1/5/2018 Run
Treadmill
Fartlek 4.0 mi 36:00 9:00
9/19/2015 Run
Random Route
PCR 3.0 mi 27:17 9:01
10/27/2010 Run
Treadmill
Interval 6.1 mi 55:00 9:01
9/6/2023 Run   Interval 5.1 mi 45:32 9:01
8/11/2008 Run
Track
Easy 4.0 mi 36:04 9:01
12/6/2019 Run   Tempo 4.0 mi 36:27 9:02
5/2/2020 Run   Tempo 5.0 mi 45:13 9:02
2/22/2012 Run
Beach
Interval 5.1 mi 45:36 9:02
12/4/2008 Run
Lombardy
Fartlek 4.0 mi 36:08 9:02
9/21/2013 Run
Javelina
Race 7.0 km 39:19 9:03
9/16/2021 Run   Interval 5.0 mi 45:31 9:03
7/11/2023 Run   Easy 4.4 mi 40:00 9:03
7/26/2023 Run
Track
Interval 4.1 mi 37:12 9:04
5/12/2009 Run
Random Route
Easy 3.5 mi 31:58 9:04
12/26/2008 Run
Lombardy
Easy 3.0 mi 27:10 9:04
4/28/2010 Run
Random Route
Easy 2.2 mi 20:17 9:04
5/29/2008 Run
Random Route
Interval 5.0 mi 45:18 9:04
10/12/2012 Run
Can Do 2
PCR 6.6 mi 1:00:01 9:04
2/24/2018 Run   Fartlek 5.0 mi 45:37 9:05
8/16/2023 Run   Interval 4.1 mi 37:22 9:05
4/2/2009 Run
Lombardy
Easy 3.2 mi 28:51 9:05
11/19/2009 Run
Lombardy
Easy 2.9 mi 26:19 9:05
3/14/2024 Run   Tempo 3.0 mi 27:19 9:05
4/24/2014 Run
Random Route
Interval 6.1 mi 55:01 9:05
8/26/2010 Run
Lombardy Modified
Tempo 5.1 mi 45:51 9:05
9/16/2010 Run
Timberlane
Tempo 6.1 mi 55:01 9:05
2/17/2018 Run   Interval 4.0 mi 36:25 9:05
6/26/2021 Run   Easy Fartlek 4.1 mi 36:59 9:06
5/8/2009 Run   Easy 3.0 mi 27:32 9:06
11/24/2008 Run
Lombardy
Easy 3.0 mi 27:16 9:06
3/14/2012 Run
Timberlane
Interval 5.1 mi 45:55 9:06
5/23/2015 Run
Random Route
Aerobic Run 5.0 mi 45:50 9:06
3/17/2015 Run
Random Route
Tempo 6.1 mi 55:01 9:06
4/17/2021 Run   Easy 3.0 mi 27:39 9:06
3/1/2015 Run
Timberlane
PCR 4.0 mi 36:41 9:07
2/14/2024 Run   Out & Back 4.0 mi 36:47 9:07
11/23/2008 Run
Track
Interval 4.0 mi 36:26 9:07
3/21/2012 Run
Bellvue
Interval 4.0 mi 36:26 9:07
8/17/2008 Run
Woodlawn
Long 6.0 mi 54:40 9:07
10/11/2009 Run
DE Distance
Race 15.0 km 1:24:55 9:07
10/26/2008 Run
Round-about
Long 8.2 mi 1:14:44 9:07
3/24/2018 Run   Tempo 5.1 mi 46:40 9:07
8/5/2008 Run
Timberlane
Easy 4.0 mi 36:28 9:07
11/27/2009 Run
Brandywine Creek
Easy 3.1 mi 27:49 9:08
5/20/2009 Run
Fox Point
Tempo 4.3 mi 39:25 9:08
3/29/2009 Run
Lombardy & Timberlane
Long 5.1 mi 46:21 9:08
2/26/2013 Run
Track
Interval 5.2 mi 47:22 9:08
1/5/2012 Run
Lombardy Modified
Tempo 5.1 mi 46:05 9:08
4/9/2020 Run   Tempo 4.1 mi 36:58 9:08
5/14/2015 Run
Random Route
Out & Back 7.3 mi 1:06:55 9:08
2/15/2020 Run   Out & Back 3.0 mi 27:40 9:08
1/18/2020 Run   Fartlek 4.0 mi 36:53 9:08
9/30/2009 Run
Track
Easy 2.3 mi 21:11 9:08