| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/4/2013 |
Run |
Buffaloe Road Athletic Park Walking Path |
Warmup/Cooldown |
1.1 mi |
10:54 |
10:00 |
 |
| 4/28/2013 |
Run |
Ashburn Village Ponds, Ashburn VA |
Recovery |
2.3 mi |
32:33 |
14:21 |
|
| 4/26/2013 |
Run |
Middle Crabtree Creek Trail West |
Progression |
5.0 mi |
39:31 |
7:55 |
|
| 4/25/2013 |
Run |
Middle Crabtree Creek Trail West |
Progression |
5.0 mi |
40:40 |
8:08 |
|
| 4/23/2013 |
Run |
Middle Crabtree Creek Trail West |
Recovery |
5.0 mi |
49:00 |
9:48 |
|
| 4/22/2013 |
Run |
Mid left TM at Rex Wellness Knightdale |
Specific Enduro |
7.0 mi |
56:09 |
8:02 |
|
| 4/21/2013 |
Run |
Nuese River Trail |
Run/Walk |
1.9 mi |
24:54 |
12:55 |
|
| 4/19/2013 |
Run |
Middle Crabtree Creek Trail West |
Tempo |
3.0 mi |
23:02 |
7:41 |
|
| 4/18/2013 |
Run |
Laurens Lynwood Nuese 64 |
Easy - Moderate |
8.2 mi |
1:05:41 |
8:03 |
|
| 4/17/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
45:27 |
9:06 |
|
| 4/16/2013 |
Run |
Laurens Lynwood Hodge x 2 |
Tempo |
3.4 mi |
26:42 |
7:59 |
|
| 4/16/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Plyometric Hills |
0.7 mi |
7:48 |
11:49 |
|
| 4/16/2013 |
Run |
Middle Crabtree Creek Trail West |
Warmup/Cooldown |
1.0 mi |
9:50 |
9:50 |
|
| 4/15/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
4.0 mi |
33:43 |
8:25 |
|
| 4/13/2013 |
Run |
Buffaloe Road Athletic Park Track |
Warmup/Cooldown |
1.0 mi |
8:52 |
8:53 |
|
| 4/13/2013 |
Run |
Buffaloe Road Athletic Park Track |
Specific Enduro |
6600.0 m |
32:34 |
7:57 |
|
| 4/13/2013 |
Run |
Buffaloe Road Athletic Park Track |
Warmup/Cooldown |
1.0 mi |
9:57 |
9:57 |
|
| 4/11/2013 |
Run |
Middle Crabtree Creek Trail West |
Recovery |
5.0 mi |
45:42 |
9:09 |
|
| 4/10/2013 |
Run |
Falls of Nuese Trail from Anderson South |
Long |
13.5 mi |
1:54:10 |
8:28 |
|
| 4/9/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
44:15 |
8:52 |
|
| 4/8/2013 |
Run |
Middle Crabtree Creek Trail West |
Recovery PM |
3.1 mi |
31:26 |
10:15 |
|
| 4/8/2013 |
Run |
Lowes Grocery Loop |
Warmup/Cooldown |
1.8 mi |
16:14 |
9:17 |
|
| 4/8/2013 |
Run |
Calavaras Ln Hill |
Lydiards |
3.7 mi |
35:04 |
9:28 |
|
| 4/8/2013 |
Run |
Warmup to Calavaras Hill |
Warmup/Cooldown |
1.6 mi |
15:04 |
9:36 |
|
| 4/6/2013 |
Run |
Knightdale High School |
Recovery |
5.2 mi |
44:50 |
8:36 |
|
| 4/5/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
44:22 |
8:52 |
|
| 4/4/2013 |
Run |
Middle Crabtree Creek Trail West |
Recovery |
5.0 mi |
45:28 |
9:06 |
|
| 4/3/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy - Moderate |
5.0 mi |
39:13 |
7:51 |
|
| 4/3/2013 |
Run |
Laurens Lynwood Hodge |
Recovery |
5.0 mi |
44:53 |
8:59 |
|
| 4/2/2013 |
Run |
Buffaloe Road Athletic Park Track |
Warmup/Cooldown |
1.0 mi |
9:19 |
9:19 |
|
| 4/2/2013 |
Run |
Buffaloe Road Athletic Park Track |
Specific Enduro |
4800.0 m |
23:28 |
7:53 |
|
| 4/2/2013 |
Run |
Buffaloe Road Athletic Park Track |
Warmup/Cooldown |
1.0 mi |
9:57 |
9:51 |
|
| 4/1/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
42:50 |
8:34 |
|
| 3/30/2013 |
Run |
Laurens MarksCreek Horton |
Easy |
10.0 mi |
1:17:10 |
7:44 |
|
| 3/29/2013 |
Run |
Middle Crabtree Creek Trail |
Recovery |
5.0 mi |
52:29 |
10:29 |
|
| 3/28/2013 |
Run |
Laurens Lynwood Hodge x 2 |
Easy - Moderate |
10.0 mi |
1:16:20 |
7:38 |
|
| 3/27/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
3.1 mi |
24:51 |
8:02 |
|
| 3/26/2013 |
Run |
Nuese River Trail |
Long |
12.0 mi |
1:47:14 |
8:57 |
|
| 3/25/2013 |
Run |
Neuse River Trail South from Anderson |
Easy |
4.0 mi |
36:44 |
9:11 |
|
| 3/25/2013 |
Run |
Nuese River Trail South Hill |
Plyometric Hills |
1.0 mi |
11:42 |
11:29 |
|
| 3/25/2013 |
Run |
Laurens Lynwood Hodge |
Easy |
5.0 mi |
39:47 |
7:58 |
|
| 3/22/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Hill Sprints |
0.5 mi |
5:08 |
11:25 |
|
| 3/22/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
4.6 mi |
40:56 |
9:00 |
|
| 3/21/2013 |
Run |
Laurens Lynwood Hodge x 2 |
Easy |
5.0 mi |
40:04 |
8:01 |
|
| 3/20/2013 |
Run |
Laurens Lynwood Hodge |
Easy |
5.0 mi |
43:25 |
8:41 |
|
| 3/19/2013 |
Run |
1rstAve OldFaison Hodge |
Moderate |
10.0 mi |
1:18:26 |
7:51 |
|
| 3/17/2013 |
Run |
Laurens MarksCreek Horton |
Moderate |
10.0 mi |
1:17:56 |
7:48 |
|
| 3/15/2013 |
Run |
St. Albans Dr. |
Moderate |
5.0 mi |
42:08 |
8:26 |
|
| 3/13/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy - Moderate |
5.0 mi |
42:34 |
8:31 |
|
| 3/12/2013 |
Run |
PF Atlantic Ave 3 on Right |
Tempo |
5.3 mi |
41:07 |
7:46 |
|
| 3/8/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.1 mi |
45:15 |
8:52 |
|
| 3/7/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
44:26 |
8:54 |
|
| 3/6/2013 |
Run |
House Creek Trail |
Easy |
5.5 mi |
48:41 |
8:52 |
|
| 3/6/2013 |
Run |
House Creek Trail |
Hill Sprints |
0.5 mi |
4:53 |
9:46 |
|
| 3/6/2013 |
Run |
House Creek Trail |
Warmup/Cooldown |
1.0 mi |
9:57 |
9:52 |
|
| 3/5/2013 |
Run |
Laurens Lynwood Hodge x 2 |
Easy |
10.5 mi |
1:32:18 |
8:48 |
|
| 3/4/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.0 mi |
42:08 |
8:25 |
|
| 3/1/2013 |
Run |
Falls of Nuese Trail from Anderson South |
Easy |
5.0 mi |
44:27 |
8:54 |
|
| 3/1/2013 |
Run |
PF Knightdale TM F4R |
Plyometric Hills |
0.5 mi |
5:20 |
10:28 |
|
| 3/1/2013 |
Run |
Falls of Nuese Trail from Anderson South |
Warmup/Cooldown |
1.0 mi |
11:04 |
11:04 |
|
| 2/28/2013 |
Run |
1rst Ave Old Faison Hodge |
Easy |
10.0 mi |
1:23:02 |
8:19 |
|
| 2/26/2013 |
Run |
PF Atlantic Ave TM 2FR |
Easy w/ Striders |
5.0 mi |
42:04 |
8:25 |
|
| 2/25/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
4.5 mi |
40:28 |
8:59 |
|
| 2/25/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Hill Sprints |
0.5 mi |
5:44 |
11:28 |
|
| 2/25/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Hill Sprints |
0.3 mi |
3:02 |
12:07 |
|
| 2/25/2013 |
Run |
Middle Crabtree Creek Trail West |
Warmup/Cooldown |
0.8 mi |
7:58 |
10:21 |
|
| 2/23/2013 |
Run |
PF Knightdale TM F4R |
Easy |
9.0 mi |
1:18:20 |
8:43 |
|
| 2/21/2013 |
Run |
Middle Crabtree Creek Trail West |
Moderate |
4.3 mi |
37:44 |
8:53 |
|
| 2/21/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Plyometric Hills |
0.5 mi |
7:00 |
14:01 |
|
| 2/21/2013 |
Run |
Middle Crabtree Creek Trail West |
Warmup/Cooldown |
0.8 mi |
7:41 |
10:16 |
|
| 2/20/2013 |
Run |
1rstAve OldFaison Hodge |
Easy - Moderate |
9.0 mi |
1:15:38 |
8:24 |
|
| 2/19/2013 |
Run |
PF Atlantic Ave 4th from middle |
Easy |
5.2 mi |
46:00 |
8:51 |
|
| 2/18/2013 |
Run |
Laurens Lynwood Hodge |
Moderate |
4.0 mi |
35:02 |
8:46 |
|
| 2/18/2013 |
Run |
Calavaras Ln Hill |
Hill Sprints |
0.5 mi |
6:26 |
12:52 |
|
| 2/18/2013 |
Run |
Warmup to Calavaras Hill |
Warmup/Cooldown |
1.0 mi |
9:33 |
9:34 |
|
| 2/17/2013 |
Run |
Laurens Neuse River Greenway North |
Long |
11.1 mi |
1:38:53 |
8:55 |
|
| 2/15/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
3.8 mi |
32:58 |
8:48 |
|
| 2/15/2013 |
Run |
Middle Crabtree Creek Trail West |
Sprints |
0.3 mi |
2:44 |
9:45 |
|
| 2/15/2013 |
Run |
Middle Crabtree Creek Trail West |
Warmup/Cooldown |
1.0 mi |
9:40 |
9:40 |
|
| 2/14/2013 |
Run |
1rstAve OldFaison Hodge |
Easy |
10.0 mi |
1:23:52 |
8:24 |
|
| 2/12/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy w/ Striders |
5.0 mi |
44:42 |
8:57 |
|
| 2/11/2013 |
Run |
Middle Crabtree Creek Trail West Hill |
Hill Sprints |
0.3 mi |
2:56 |
11:45 |
|
| 2/11/2013 |
Run |
Middle Crabtree Creek Trail West |
Warmup/Cooldown |
0.8 mi |
8:17 |
10:47 |
|
| 2/8/2013 |
Run |
Middle Crabtree Creek Trail West |
Recovery |
4.5 mi |
43:02 |
9:29 |
|
| 2/7/2013 |
Run |
Brentwood Neighborhood |
Recovery |
4.2 mi |
40:03 |
9:27 |
|
| 2/6/2013 |
Run |
PF Knightdale TM F3L |
Easy |
7.0 mi |
59:01 |
8:26 |
|
| 2/4/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
4.6 mi |
40:01 |
8:42 |
|
| 2/3/2013 |
Run |
Old Faison Hodge |
Easy |
9.3 mi |
1:17:01 |
8:15 |
|
| 2/2/2013 |
Run |
PF Knightdale TM F4L |
Striders |
0.6 mi |
3:26 |
6:15 |
|
| 2/2/2013 |
Run |
PF Knightdale TM F4L |
Easy |
5.3 mi |
42:23 |
7:58 |
|
| 1/31/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.6 mi |
49:07 |
8:44 |
|
| 1/29/2013 |
Run |
PF Knightdale TM F4L |
Easy |
5.4 mi |
48:01 |
8:54 |
|
| 1/28/2013 |
Run |
Great Smokey Mountains Westgate & Parkway and |
Hill |
5.0 mi |
48:45 |
9:51 |
|
| 1/26/2013 |
Run |
PF Knightdale TM F4L |
Easy |
5.3 mi |
43:56 |
8:23 |
|
| 1/24/2013 |
Run |
PF Knightdale TM F4L |
Easy |
11.0 mi |
1:27:10 |
7:54 |
|
| 1/23/2013 |
Run |
PF Knightdale TM F4L |
Easy |
5.3 mi |
44:00 |
8:23 |
|
| 1/23/2013 |
Run |
PF Knightdale TM F4L |
Easy |
5.0 mi |
42:51 |
8:35 |
|
| 1/22/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.1 mi |
44:01 |
8:37 |
|
| 1/21/2013 |
Run |
Middle Crabtree Creek Trail West |
Easy |
5.2 mi |
44:01 |
8:26 |
|
| 1/20/2013 |
Run |
Old Knightdale/Horton |
Easy |
7.9 mi |
1:06:01 |
8:22 |
|