| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 10/29/2015 |
Run |
10k course |
Tempo |
3.6 km |
16:00 |
4:27 |
 |
| 3/4/2016 |
Run |
10k course |
Tempo |
3.6 km |
16:00 |
4:27 |
|
| 4/16/2016 |
Run |
10k course |
Tempo |
4.5 km |
20:00 |
4:27 |
|
| 10/7/2015 |
Run |
10k course |
Interval |
6400.0 m |
28:30 |
4:28 |
|
| 1/19/2013 |
Run |
10k course |
Tempo |
6.7 km |
30:00 |
4:29 |
|
| 5/11/2008 |
Run |
10k course |
Fartlek |
5.0 km |
22:30 |
4:30 |
|
| 11/3/2015 |
Run |
10k course |
Hill |
2.0 km |
9:00 |
4:30 |
|
| 12/1/2015 |
Run |
10k course |
Hill |
2.0 km |
9:00 |
4:30 |
|
| 11/23/2010 |
Run |
10k course |
Tempo |
4.4 km |
20:00 |
4:33 |
|
| 12/11/2010 |
Run |
10k course |
Tempo |
4.4 km |
20:00 |
4:33 |
|
| 2/10/2011 |
Run |
10k course |
Tempo |
4.4 km |
20:00 |
4:33 |
|
| 3/9/2013 |
Run |
10k course |
Tempo |
6.6 km |
30:00 |
4:33 |
|
| 1/28/2015 |
Run |
10k course |
Interval |
2.2 km |
10:00 |
4:33 |
|
| 3/27/2015 |
Run |
10k course |
Tempo |
3.5 km |
16:00 |
4:35 |
|
| 12/3/2015 |
Run |
10k course |
Tempo |
3.5 km |
16:00 |
4:35 |
|
| 11/27/2010 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 5/16/2011 |
Run |
10k course |
Tempo |
8.6 km |
40:00 |
4:40 |
|
| 3/7/2015 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 3/14/2015 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 8/22/2015 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 11/18/2015 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 1/30/2016 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 9/25/2016 |
Run |
10k course |
Tempo |
4.3 km |
20:00 |
4:40 |
|
| 11/29/2017 |
Run |
10k course |
Tempo |
3.2 km |
14:58 |
4:41 |
|
| 12/14/2013 |
Run |
10k course |
Tempo |
6.4 km |
30:00 |
4:42 |
|
| 7/26/2016 |
Run |
10k course |
Tempo |
3.8 km |
18:00 |
4:45 |
|
| 11/26/2015 |
Run |
10k course |
Tempo |
4.2 km |
20:00 |
4:46 |
|
| 8/4/2016 |
Run |
10k course |
Tempo |
4.2 km |
20:00 |
4:46 |
|
| 8/11/2016 |
Run |
10k course |
Tempo |
4.2 km |
20:00 |
4:46 |
|
| 12/28/2016 |
Run |
10k course |
Interval |
2.1 km |
10:00 |
4:46 |
|
| 8/2/2015 |
Run |
10k course |
Tempo |
3.4 km |
16:12 |
4:46 |
|
| 7/11/2009 |
Run |
10k course |
Tempo |
12.5 km |
1:00:00 |
4:48 |
|
| 2/28/2008 |
Run |
10k course |
Fartlek |
3.1 km |
15:00 |
4:51 |
|
| 7/19/2016 |
Run |
10k course |
Tempo |
3.1 km |
15:00 |
4:51 |
|
| 10/15/2017 |
Run |
10k course |
Tempo |
3.1 km |
15:00 |
4:51 |
|
| 11/22/2017 |
Run |
10k course |
Tempo |
3.1 km |
15:00 |
4:51 |
|
| 7/14/2016 |
Run |
10k course |
Tempo |
3.3 km |
16:00 |
4:51 |
|
| 7/2/2016 |
Run |
10k course |
Tempo |
4.1 km |
20:00 |
4:53 |
|
| 9/3/2016 |
Run |
10k course |
Tempo |
4.1 km |
20:00 |
4:53 |
|
| 12/10/2016 |
Run |
10k course |
Tempo |
4.1 km |
20:00 |
4:53 |
|
| 12/31/2016 |
Run |
10k course |
Tempo |
4.1 km |
20:00 |
4:53 |
|
| 1/14/2017 |
Run |
10k course |
Tempo |
4.1 km |
20:00 |
4:53 |
|
| 4/21/2014 |
Run |
10k course |
Race |
42.2 km |
3:26:29 |
4:54 |
|
| 4/1/2010 |
Run |
10k course |
Easy |
12.2 km |
1:00:00 |
4:56 |
|
| 4/16/2008 |
Run |
10k course |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 5/28/2008 |
Run |
10k course |
Easy |
10.0 km |
50:00 |
5:00 |
|
| 4/20/2009 |
Run |
10k course |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 4/21/2009 |
Run |
10k course |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 4/24/2009 |
Run |
10k course |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 5/1/2009 |
Run |
10k course |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 7/29/2016 |
Run |
10k course |
Hill |
1.2 km |
6:00 |
5:00 |
|
| 12/7/2016 |
Run |
10k course |
Interval |
2.0 km |
10:00 |
5:00 |
|
| 11/4/2017 |
Run |
10k course |
Tempo |
4.0 km |
20:00 |
5:00 |
|
| 5/27/2009 |
Run |
10k course |
Fartlek |
12.1 km |
1:01:00 |
5:03 |
|
| 3/17/2010 |
Run |
10k course |
Easy |
11.9 km |
1:00:00 |
5:03 |
|
| 10/15/2011 |
Run |
10k course |
Easy |
11.9 km |
1:00:00 |
5:03 |
|
| 10/27/2009 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 12/23/2009 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 3/26/2010 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 4/26/2013 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 3/2/2008 |
Run |
10k course |
Easy |
9.8 km |
50:00 |
5:07 |
|
| 2/25/2008 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 2/27/2008 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 5/4/2009 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 10/24/2009 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 11/7/2009 |
Run |
10k course |
warmup/cooldown |
7.8 km |
40:00 |
5:08 |
|
| 5/12/2010 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 10/10/2011 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 11/14/2011 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 12/4/2016 |
Run |
10k course |
Tempo |
3.9 km |
20:00 |
5:08 |
|
| 12/9/2017 |
Run |
10k course |
Tempo |
3.9 km |
20:00 |
5:08 |
|
| 1/11/2016 |
Run |
10k course |
Tempo |
3.1 km |
16:00 |
5:10 |
|
| 10/16/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 10/17/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 11/9/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 11/24/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 11/27/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 4/2/2010 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 4/30/2010 |
Run |
10k course |
Easy |
8.7 km |
45:00 |
5:11 |
|
| 10/6/2012 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 3/9/2013 |
Run |
10k course |
warmup/cooldown |
5.8 km |
30:00 |
5:11 |
|
| 5/13/2010 |
Run |
10k course |
Easy |
13.5 km |
1:10:00 |
5:12 |
|
| 3/20/2012 |
Run |
10k course |
warmup/cooldown |
10.8 km |
56:00 |
5:12 |
|
| 5/26/2010 |
Run |
10k course |
Easy |
10.0 km |
51:55 |
5:12 |
|
| 11/21/2009 |
Run |
10k course |
warmup/cooldown |
7.7 km |
40:00 |
5:12 |
|
| 10/5/2011 |
Run |
10k course |
Easy |
10.0 km |
52:00 |
5:12 |
|
| 10/7/2017 |
Run |
10k course |
Tempo |
2.5 km |
13:00 |
5:12 |
|
| 1/2/2010 |
Run |
10k course |
Easy |
17.3 km |
1:30:00 |
5:13 |
|
| 5/5/2010 |
Run |
10k course |
Easy |
9.6 km |
50:00 |
5:13 |
|
| 5/5/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 5/7/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 6/11/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 10/18/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 11/23/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 12/7/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 2/5/2010 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 2/14/2010 |
Run |
10k course |
Long |
23.0 km |
2:00:00 |
5:14 |
|
| 4/10/2010 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 5/14/2010 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 7/8/2010 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
|