| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/4/2008 |
Run |
random |
Easy |
3.0 mi |
27:00 |
9:00 |
 |
| 8/6/2008 |
Run |
random |
Interval |
5.0 mi |
41:45 |
8:21 |
|
| 8/9/2008 |
Run |
to Clawson City Park |
Long |
14.2 mi |
2:21:00 |
9:58 |
|
| 8/11/2008 |
Run |
random |
Tempo |
3.0 mi |
24:45 |
8:15 |
|
| 8/14/2008 |
Run |
random |
Race |
5.0 km |
25:01 |
8:04 |
|
| 8/16/2008 |
Run |
10 miles-ish |
Long |
9.8 mi |
1:28:50 |
9:04 |
|
| 8/18/2008 |
Run |
random |
Tempo |
3.0 mi |
25:30 |
8:30 |
|
| 8/20/2008 |
Run |
6 ish in PR |
Tempo |
6.1 mi |
49:30 |
8:08 |
|
| 8/23/2008 |
Run |
12 ish- up to City Park and back |
Long |
13.9 mi |
2:07:10 |
9:10 |
|
| 8/25/2008 |
Run |
4-ish |
Tempo |
4.1 mi |
34:20 |
8:27 |
|
| 8/27/2008 |
Run |
just under 6 |
Tempo |
5.8 mi |
47:30 |
8:12 |
|
| 8/30/2008 |
Run |
random |
Long |
17.5 mi |
2:49:00 |
9:40 |
|
| 9/1/2008 |
Run |
random |
Easy |
3.8 mi |
32:50 |
8:39 |
|
| 9/2/2008 |
Run |
random |
Tempo |
3.0 mi |
24:08 |
8:03 |
|
| 9/3/2008 |
Run |
just over 5 |
Tempo |
5.0 mi |
40:27 |
8:03 |
|
| 9/6/2008 |
Run |
random |
Tempo |
4.8 mi |
39:30 |
8:14 |
|
| 9/7/2008 |
Run |
random |
Tempo |
5.3 mi |
45:00 |
8:35 |
|
| 9/8/2008 |
Run |
3 miles |
Tempo |
3.1 mi |
23:17 |
7:25 |
|
| 9/10/2008 |
Run |
random |
Easy |
5.5 mi |
47:00 |
8:33 |
|
| 9/13/2008 |
Run |
20 miles? |
Long |
20.0 mi |
3:14:00 |
9:42 |
|
| 9/15/2008 |
Run |
9 - Wood loop for 6ish |
Easy |
5.9 mi |
51:00 |
8:44 |
|
| 9/18/2008 |
Run |
random |
Tempo |
6.0 mi |
49:24 |
8:14 |
|
| 9/21/2008 |
Run |
random |
Long |
18.1 mi |
2:55:55 |
9:44 |
|
| 9/23/2008 |
Run |
5 miles |
Easy |
5.0 mi |
43:15 |
8:37 |
|
| 9/25/2008 |
Run |
5 miles |
Easy |
5.0 mi |
41:49 |
8:20 |
|
| 9/27/2008 |
Run |
20 miles? |
Long |
21.0 mi |
3:22:38 |
9:39 |
|
| 9/30/2008 |
Run |
4-ish |
Easy |
4.1 mi |
35:50 |
8:49 |
|
| 10/2/2008 |
Run |
random |
Tempo |
8.0 mi |
1:04:45 |
8:06 |
|
| 10/5/2008 |
Run |
13+ to City park |
Long |
13.1 mi |
2:02:04 |
9:19 |
|
| 10/7/2008 |
Run |
3+ in PR |
Easy |
3.8 mi |
32:30 |
8:39 |
|
| 10/9/2008 |
Run |
5 miles |
Tempo |
5.0 mi |
40:20 |
8:03 |
|
| 10/12/2008 |
Run |
8+ |
Long |
9.8 mi |
1:26:33 |
8:49 |
|
| 10/14/2008 |
Run |
random |
Easy |
3.0 mi |
26:40 |
8:54 |
|
| 10/16/2008 |
Run |
5 miles |
Tempo |
5.0 mi |
40:57 |
8:10 |
|
| 10/17/2008 |
Run |
random |
Easy |
3.0 mi |
26:55 |
8:59 |
|
| 10/19/2008 |
Run |
random |
Race |
26.2 mi |
4:03:07 |
9:17 |
|
| 10/27/2008 |
Run |
random |
Easy |
2.8 mi |
24:40 |
8:59 |
|
| 10/28/2008 |
Run |
3 miles |
Easy |
3.1 mi |
26:04 |
8:19 |
|
| 10/30/2008 |
Run |
3 around PR |
Easy |
3.1 mi |
25:55 |
8:17 |
|
| 11/1/2008 |
Run |
5.5 - 9 to Hilton... |
Easy |
5.5 mi |
47:34 |
8:42 |
|
| 11/5/2008 |
Run |
3 miles |
Tempo |
3.1 mi |
25:24 |
8:06 |
|
| 11/6/2008 |
Run |
3 miles |
Tempo |
3.1 mi |
25:02 |
7:59 |
|
| 11/8/2008 |
Run |
Roch to 13 to Main |
Easy |
7.6 mi |
1:07:00 |
8:49 |
|
| 11/11/2008 |
Run |
3 miles |
Easy |
3.1 mi |
26:02 |
8:18 |
|
| 11/12/2008 |
Run |
3.5+ around PR |
Easy |
3.6 mi |
31:37 |
8:42 |
|
| 11/14/2008 |
Run |
3 around PR |
Tempo |
3.1 mi |
24:40 |
7:53 |
|
| 11/16/2008 |
Run |
8.0 Roch to 13 to Main |
Easy |
8.1 mi |
1:10:42 |
8:47 |
|
| 11/17/2008 |
Run |
3 miles |
Interval |
3.1 mi |
24:49 |
7:55 |
|
| 11/22/2008 |
Run |
9+ Roch to 14 to Main |
Long |
9.7 mi |
1:27:46 |
9:05 |
|
| 11/25/2008 |
Run |
3 miles |
Tempo |
3.1 mi |
24:25 |
7:47 |
|
| 11/26/2008 |
Run |
random |
Easy |
2.2 mi |
18:30 |
8:25 |
|
| 11/28/2008 |
Run |
10 Main past Library |
Long |
10.8 mi |
1:33:12 |
8:37 |
|
| 11/29/2008 |
Run |
5 - 9 mile to Hilton to Wood Htgs |
Easy |
4.3 mi |
36:27 |
8:30 |
|
| 12/3/2008 |
Run |
9-wood-millington-home |
Interval |
3.0 mi |
24:12 |
8:03 |
|
| 12/4/2008 |
Run |
4ish around PR |
Easy |
3.7 mi |
32:01 |
8:36 |
|
| 12/6/2008 |
Run |
Treadmill |
Easy |
6.0 mi |
53:30 |
8:55 |
|
| 12/8/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
24:30 |
8:10 |
|
| 12/9/2008 |
Run |
Treadmill |
Tempo |
3.0 mi |
24:23 |
8:08 |
|
| 12/12/2008 |
Run |
random |
Tempo |
3.0 mi |
22:55 |
7:39 |
|
| 12/13/2008 |
Run |
random |
Race |
3.1 mi |
23:51 |
7:42 |
|
| 12/15/2008 |
Run |
Treadmill |
Easy |
5.0 mi |
45:11 |
9:03 |
|
| 12/16/2008 |
Run |
3 miles |
Easy |
3.1 mi |
27:23 |
8:44 |
|
| 12/18/2008 |
Run |
3.2 in randomPR |
Easy |
3.3 mi |
29:01 |
8:55 |
|
| 12/22/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
26:30 |
8:50 |
|
| 12/23/2008 |
Run |
Treadmill |
Hill |
2.0 mi |
17:30 |
8:45 |
|
| 12/27/2008 |
Run |
almost 10 to library |
Long |
10.0 mi |
1:32:45 |
9:19 |
|
| 1/1/2009 |
Run |
almost 5 - 9 Mile to Hilton to Wood Htgs |
Tempo |
4.8 mi |
39:23 |
8:16 |
|
| 1/5/2009 |
Run |
random |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 1/6/2009 |
Run |
random |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 1/8/2009 |
Run |
random |
Easy |
3.0 mi |
26:48 |
8:56 |
|
| 1/10/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
48:55 |
9:47 |
|
| 1/26/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
17:50 |
8:55 |
|
| 1/29/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
27:50 |
9:17 |
|
| 1/31/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
46:50 |
9:22 |
|
| 2/2/2009 |
Run |
Treadmill |
Easy |
2.5 mi |
23:00 |
9:12 |
|
| 2/4/2009 |
Run |
Treadmill |
Tempo |
5.0 mi |
42:25 |
8:29 |
|
| 2/7/2009 |
Run |
7 mile loop - 9-wood |
Long |
7.1 mi |
1:08:00 |
9:37 |
|
| 2/9/2009 |
Run |
Treadmill |
Easy |
2.3 mi |
18:50 |
8:23 |
|
| 2/11/2009 |
Run |
Treadmill |
Tempo |
5.0 mi |
43:30 |
8:42 |
|
| 2/12/2009 |
Run |
Treadmill |
Easy |
1.0 mi |
8:15 |
8:15 |
|
| 2/14/2009 |
Run |
Treadmill |
Long |
7.0 mi |
1:06:50 |
9:33 |
|
| 2/16/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
18:30 |
9:15 |
|
| 2/19/2009 |
Run |
Treadmill |
Interval |
4.0 mi |
35:30 |
8:53 |
|
| 2/21/2009 |
Run |
8 miles: Roch - 12 - Wood |
Long |
9.5 mi |
1:31:40 |
9:41 |
|
| 2/23/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
27:30 |
9:10 |
|
| 2/25/2009 |
Run |
Treadmill |
Interval |
3.0 mi |
24:30 |
8:10 |
|
| 2/28/2009 |
Run |
approx 6 miles -Roch to 12 to Main and back |
Long |
6.3 mi |
56:45 |
9:02 |
|
| 3/15/2009 |
Run |
almost 5- 9 Mile to Hilton to Wood Htgs |
Easy |
4.9 mi |
43:24 |
8:53 |
|
| 3/16/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 3/19/2009 |
Run |
Treadmill |
Tempo |
3.0 mi |
24:40 |
8:14 |
|
| 3/22/2009 |
Run |
5-ish Roch to 12 |
Long |
6.5 mi |
57:30 |
8:49 |
|
| 3/23/2009 |
Run |
Treadmill |
Interval |
2.0 mi |
16:30 |
8:15 |
|
| 3/25/2009 |
Run |
Treadmill |
Interval |
3.5 mi |
28:00 |
8:00 |
|
| 3/26/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 3/30/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
18:30 |
9:15 |
|
| 4/1/2009 |
Run |
5 - 9 mile to Hilton to Wood Htgs |
Interval |
4.3 mi |
37:11 |
8:41 |
|
| 4/4/2009 |
Run |
main to Vinsetta |
Interval |
7.2 mi |
1:05:40 |
9:08 |
|
| 4/6/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 4/8/2009 |
Run |
Treadmill |
Tempo |
4.5 mi |
37:30 |
8:20 |
|
| 4/9/2009 |
Run |
Treadmill |
Tempo |
2.0 mi |
17:10 |
8:35 |
|