Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
7/10/2015 Run
Lums Pond
 Easy pace 6.9 mi 54:16 7:51
7/8/2015 Run
Canal Run
 Easy pace 8.1 mi 1:04:03 7:58
6/27/2015 Run
Neighborhood 6 mile loop
 Easy pace 6.0 mi 46:12 7:42
5/23/2015 Run
COLOR RUN
 Race 3.1 mi 30:00 9:41
5/19/2015 Run   Easy pace 5.0 mi 35:31 7:03
5/5/2015 Run   Easy pace 2.4 mi 17:24 7:16
5/5/2015 Run   Treadmill 2.6 mi 20:48 8:00
4/29/2015 Run   Striders 2200.0 m 7:45 5:41
4/29/2015 Run   Recovery 4.0 mi 33:38 8:21
4/29/2015 Run   Warm-up 800.0 m 3:45 7:33
4/20/2015 Run   Recovery 4.0 mi 31:50 7:53
4/20/2015 Run   Striders 300.0 m 0:50 4:26
4/20/2015 Run   Warm-up 800.0 m 3:45 7:33
4/12/2015 Run   Easy pace 5.0 mi 39:06 7:50
4/3/2015 Run   Recovery 3.4 mi 28:26 8:19
3/31/2015 Run   Recovery 3.8 mi 29:01 7:44
3/31/2015 Run   Warm-up 800.0 m 3:45 7:33
3/31/2015 Run   Striders 600.0 m 1:30 4:02
3/23/2015 Run   Tempo 6.1 mi 41:12 6:46
3/23/2015 Run   Warm-up 800.0 m 3:30 7:03
3/23/2015 Run   Striders 600.0 m 1:30 4:02
3/19/2015 Run   Warm-up 800.0 m 4:15 8:33
3/19/2015 Run   Striders 200.0 m 0:33 4:26
3/19/2015 Run   Interval 1800.0 m 5:45 5:09
3/13/2015 Run   Tempo 2.1 mi 12:30 5:56
3/13/2015 Run   Warm-up 800.0 m 4:15 8:33
3/13/2015 Run   Easy pace 4.2 mi 31:00 7:23
3/13/2015 Run   Striders 600.0 m 1:39 4:26
3/11/2015 Run   Warm-up 800.0 m 4:00 8:03
3/8/2015 Run   Long 13.3 mi 1:43:25 7:46
3/5/2015 Run   Treadmill 5.0 mi 37:30 7:30
2/27/2015 Run   Recovery 3.9 mi 32:02 8:12
2/25/2015 Run   Tempo 5.0 mi 30:34 6:07
2/20/2015 Run   Treadmill 5.3 mi 36:05 6:53
2/18/2015 Run   Easy pace 6.1 mi 43:17 7:08
2/15/2015 Run   Treadmill 6.0 mi 48:00 8:00
2/6/2015 Run   Treadmill 5.0 mi 38:28 7:42
1/28/2015 Run   Interval 3200.0 m 10:58 5:31
1/28/2015 Run   Cool-down 0.9 mi 8:05 9:12
1/28/2015 Run   Striders 1400.0 m 3:51 4:26
1/28/2015 Run   Warm-up 800.0 m 4:00 8:03
1/22/2015 Run   Progression 6.1 mi 42:01 6:57
1/22/2015 Run   Warm-up 800.0 m 3:50 7:43
1/22/2015 Run   Striders 600.0 m 1:39 4:26
1/16/2015 Run   Easy pace 4.9 mi 35:01 7:06
1/13/2015 Run   Treadmill 3.0 mi 23:20 7:47
1/9/2015 Run   Progression 5.0 mi 33:59 6:48
1/9/2015 Run   Warm-up 800.0 m 3:54 7:52
1/5/2015 Run   Interval 5.1 mi 35:27 6:55
1/4/2015 Run   Medium pace 6.0 mi 39:51 6:39
12/28/2014 Run   Long 13.1 mi 1:53:48 8:42
12/26/2014 Run   Tempo 7.0 mi 44:50 6:25
12/23/2014 Run   Easy pace 6.1 mi 46:15 7:38
12/20/2014 Run   Treadmill 5.0 mi 34:53 6:59
12/19/2014 Run   Medium pace 8.0 mi 51:45 6:29
12/9/2014 Run   Recovery 4.1 mi 32:35 8:01
12/1/2014 Run   Interval 1.4 mi 10:47 7:30
12/1/2014 Run   Interval 1.4 mi 10:34 7:21
12/1/2014 Run   Warm-up 800.0 m 4:00 8:04
12/1/2014 Run   Striders 200.0 m 0:33 4:26
12/1/2014 Run   Race 1600.0 m 5:13 5:15
11/23/2014 Run
230 Lums Pond XC
 Long 9.9 mi 1:15:54 7:42
11/17/2014 Run   Treadmill 6.0 mi 41:14 6:53
11/10/2014 Run   Medium pace 7.9 mi 50:55 6:29
11/8/2014 Run   Warm-up 1.0 mi 8:00 8:00
11/8/2014 Run
328 White Clay XC
 Race 3.1 mi 18:34 6:03
11/3/2014 Run   Interval 2400.0 m 7:40 5:09
11/3/2014 Run   Striders 600.0 m 1:57 5:14
11/3/2014 Run   Warm-up 800.0 m 3:59 8:02
11/3/2014 Run   Cool-down 0.3 mi 2:20 7:47
11/3/2014 Run   Striders 1400.0 m 4:00 4:36
10/28/2014 Run   Cool-down 0.5 mi 4:15 8:31
10/28/2014 Run
328 White Clay XC
 Interval 3.1 mi 17:28 5:42
10/28/2014 Run   Warm-up 0.7 mi 5:50 8:21
10/22/2014 Run   Recovery 2.0 mi 16:52 8:26
10/18/2014 Run   Recovery 8.0 mi 1:04:28 8:02
10/10/2014 Run
344 Brandywine XC
 Easy pace 3.2 mi 24:25 7:46
10/10/2014 Run
344 Brandywine XC
 Recovery 3.2 mi 25:36 8:08
10/5/2014 Run   Recovery 8.0 mi 1:06:25 8:18
10/2/2014 Run   Striders 200.0 m 0:33 4:26
10/2/2014 Run   Striders 0.8 mi 4:04 4:51
10/2/2014 Run   Warm-up 810.0 m 4:32 9:01
10/2/2014 Run   Medium pace 4.0 mi 29:15 7:19
9/30/2014 Run   Striders 1400.0 m 3:56 4:32
9/30/2014 Run   Warm-up 1200.0 m 6:19 8:29
9/30/2014 Run   Medium pace 3.8 mi 27:04 7:10
9/26/2014 Run   Interval 3415.0 m 10:45 5:04
9/26/2014 Run   Cool-down 0.9 mi 9:02 10:03
9/26/2014 Run   Warm-up 800.0 m 4:01 8:05
9/26/2014 Run   Striders 200.0 m 0:33 4:26
9/23/2014 Run   Recovery 2.8 mi 23:06 8:15
9/23/2014 Run   Warm-up 800.0 m 4:12 8:27
9/23/2014 Run   Striders 1000.0 m 2:45 4:26
9/22/2014 Run
156 Dog Loop
 Long 8.2 mi 59:02 7:10
9/22/2014 Run   Striders 200.0 m 0:33 4:26
9/22/2014 Run   Warm-up 800.0 m 4:29 9:03
9/20/2014 Run   Easy pace 8.5 mi 1:05:13 7:39
9/16/2014 Run   Recovery 2.7 mi 23:58 8:59
9/16/2014 Run   Warm-up 1200.0 m 6:11 8:18
9/16/2014 Run   Striders 200.0 m 0:33 4:26
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