| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/6/2003 |
Run |
Jingle Bell Run 5K |
Race |
5.0 km |
25:27 |
8:12 |
 |
| 9/5/2004 |
Run |
Cheetah Run 5K |
Race |
5.0 km |
23:51 |
7:41 |
|
| 12/11/2004 |
Run |
Jingle Bell Run 5K |
Race |
5.0 km |
22:46 |
7:20 |
|
| 9/4/2005 |
Run |
Cheetah Run 5K |
Race |
5.0 km |
21:26 |
6:54 |
|
| 4/29/2006 |
Run |
Rat Race 5K |
Race |
5.0 km |
19:32 |
6:18 |
|
| 8/12/2006 |
Run |
Newtown 5K |
Race |
5.0 km |
20:13 |
6:31 |
|
| 8/26/2006 |
Run |
Centerville Stampede |
Race |
5.0 km |
20:26 |
6:35 |
|
| 9/2/2006 |
Run |
Loveland Invitational (Grailville) |
Race |
5.0 km |
19:53 |
6:24 |
|
| 9/3/2006 |
Run |
Cheetah Run 5K |
Race |
5.0 km |
19:49 |
6:23 |
|
| 9/9/2006 |
Run |
Mason Invitational |
Race |
5.0 km |
19:41 |
6:21 |
|
| 9/16/2006 |
Run |
Unspecified |
Race |
5.0 km |
19:45 |
6:22 |
|
| 9/23/2006 |
Run |
Unspecified |
Race |
5.0 km |
19:59 |
6:26 |
|
| 9/30/2006 |
Run |
St. Xavier Invitational |
Race |
2.0 mi |
11:55 |
5:58 |
|
| 10/14/2006 |
Run |
Unspecified |
Race |
5.0 km |
20:12 |
6:31 |
|
| 4/14/2007 |
Run |
Loveland Challenge |
Race |
2.2 mi |
12:52 |
6:00 |
|
| 4/21/2007 |
Run |
Rat Race 5K |
Race |
5.0 km |
19:55 |
6:25 |
|
| 5/6/2007 |
Run |
Flying Pig Marathon Relay Leg 3 |
Race |
7.3 mi |
50:01 |
6:52 |
|
| 5/26/2007 |
Run |
River Run |
Race |
5.0 km |
20:21 |
6:34 |
|
| 6/3/2007 |
Run |
Redlegs Run for Home 5K |
Race |
5.0 km |
19:20 |
6:14 |
|
| 6/23/2007 |
Run |
Shayne Rankin Memorial 5K |
Race |
5.0 km |
19:00 |
6:07 |
|
| 7/8/2007 |
Run |
Unspecified |
Moderate (<6:45) |
5.0 mi |
35:00 |
7:00 |
|
| 7/9/2007 |
Run |
Unspecified |
Fartlek |
4.0 km |
17:45 |
7:09 |
|
| 7/9/2007 |
Run |
Unspecified |
Easy |
3.5 mi |
25:00 |
7:09 |
|
| 7/10/2007 |
Run |
Unspecified |
Easy |
2.6 mi |
20:00 |
7:42 |
|
| 7/10/2007 |
Run |
Track |
Interval |
1200.0 m |
|
|
|
| 7/11/2007 |
Run |
Unspecified |
Easy |
2.8 mi |
20:00 |
7:17 |
|
| 7/11/2007 |
Run |
Griffy Lake Trail |
Hill |
5.4 mi |
42:00 |
7:47 |
|
| 7/12/2007 |
Run |
Unspecified |
Race |
650.0 m |
2:02 |
5:03 |
|
| 7/16/2007 |
Run |
Unspecified |
Easy |
4.9 mi |
35:00 |
7:09 |
|
| 7/16/2007 |
Weights |
|
|
|
|
|
|
| 7/17/2007 |
Run |
Unspecified |
Easy |
5.2 mi |
44:05 |
8:29 |
|
| 7/17/2007 |
Weights |
|
|
|
|
|
|
| 7/18/2007 |
Run |
Unspecified |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 7/18/2007 |
Weights |
|
|
|
|
|
|
| 7/19/2007 |
Run |
Unspecified |
Moderate (<6:45) |
6.0 mi |
41:42 |
6:57 |
|
| 7/19/2007 |
Weights |
|
|
|
|
|
|
| 7/20/2007 |
Run |
Unspecified |
Easy |
6.8 mi |
49:25 |
7:20 |
|
| 7/20/2007 |
Weights |
|
|
|
|
|
|
| 7/21/2007 |
Bike |
Bike Trail |
Long |
30.2 mi |
2:00:07 |
3:59 |
|
| 7/23/2007 |
Run |
Miami Trails 8 |
Easy |
7.4 mi |
56:16 |
7:37 |
|
| 7/23/2007 |
Weights |
|
|
|
|
|
|
| 7/24/2007 |
Run |
Unspecified |
Warm-Up/Cool-Dn |
2.8 mi |
30:00 |
10:43 |
|
| 7/24/2007 |
Run |
Castle Hill |
Hill |
5.5 mi |
57:47 |
10:31 |
|
| 7/25/2007 |
Run |
Unspecified |
Easy |
6.2 mi |
53:00 |
8:33 |
|
| 7/25/2007 |
Weights |
|
|
|
|
|
|
| 7/26/2007 |
Run |
Davis |
Long |
9.3 mi |
1:08:19 |
7:21 |
|
| 7/26/2007 |
Weights |
|
|
|
|
|
|
| 7/27/2007 |
Run |
Track |
Race |
800.0 m |
2:23 |
4:48 |
|
| 7/29/2007 |
Run |
Unspecified |
Easy |
3.6 mi |
25:40 |
7:08 |
|
| 7/30/2007 |
Run |
Unspecified |
Long |
9.3 mi |
1:08:25 |
7:24 |
|
| 7/30/2007 |
Weights |
|
|
|
|
|
|
| 7/31/2007 |
Run |
Track Warm-Up/Cool-Dn |
Warm-Up/Cool-Dn |
3.5 mi |
30:00 |
8:35 |
|
| 7/31/2007 |
Run |
Track |
Tempo |
8000.0 m |
32:31 |
6:33 |
|
| 8/2/2007 |
Run |
Unspecified |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 8/7/2007 |
Run |
Unspecified |
Easy |
5.5 mi |
46:50 |
8:31 |
|
| 8/8/2007 |
Run |
Unspecified |
Easy |
3.8 mi |
30:43 |
8:05 |
|
| 8/9/2007 |
Run |
Unspecified |
Warm-Up/Cool-Dn |
1.0 mi |
8:00 |
8:00 |
|
| 8/9/2007 |
Run |
Unspecified |
Hill |
3.2 mi |
33:00 |
10:19 |
|
| 8/10/2007 |
Run |
Lynch Hollow Loop (Norris) |
Moderate (<6:45) |
6.3 mi |
51:44 |
8:17 |
|
| 8/11/2007 |
Run |
Unspecified |
Easy |
3.8 mi |
29:20 |
7:40 |
|
| 8/13/2007 |
Run |
Grailville 7 |
Easy |
6.9 mi |
56:27 |
8:10 |
|
| 8/13/2007 |
Weights |
|
|
|
|
|
|
| 8/14/2007 |
Run |
Unspecified |
Easy |
4.8 mi |
34:56 |
7:16 |
|
| 8/15/2007 |
Run |
Unspecified |
Easy |
6.6 mi |
56:06 |
8:30 |
|
| 8/15/2007 |
Weights |
|
|
|
|
|
|
| 8/16/2007 |
Run |
Track Warm-Up/Cool-Dn |
Warm-Up/Cool-Dn |
3.5 mi |
30:00 |
8:35 |
|
| 8/16/2007 |
Run |
Track |
Tempo |
7600.0 m |
31:11 |
6:37 |
|
| 8/17/2007 |
Run |
Unspecified |
Easy |
6.0 mi |
48:36 |
8:03 |
|
| 8/17/2007 |
Weights |
|
|
|
|
|
|
| 8/18/2007 |
Run |
Unspecified |
Easy |
5.9 mi |
45:05 |
7:39 |
|
| 8/19/2007 |
Run |
Unspecified |
Easy |
4.0 mi |
30:41 |
7:41 |
|
| 8/20/2007 |
Run |
Tennis Court Hill Warm-Up/Cool-Down |
Warm-Up/Cool-Dn |
2.8 mi |
25:00 |
8:56 |
|
| 8/20/2007 |
Run |
Tennis Court Hill (Grass) |
Hill |
6.3 mi |
57:04 |
9:08 |
|
| 8/21/2007 |
Run |
Unspecified |
Easy |
6.4 mi |
51:41 |
8:06 |
|
| 8/21/2007 |
Weights |
|
|
|
|
|
|
| 8/22/2007 |
Run |
Track Warm-Up/Cool-Dn |
Warm-Up/Cool-Dn |
3.5 mi |
30:00 |
8:35 |
|
| 8/22/2007 |
Run |
Track |
Interval |
6400.0 m |
22:27 |
5:39 |
|
| 8/23/2007 |
Run |
Unspecified |
Easy |
6.0 mi |
45:33 |
7:36 |
|
| 8/23/2007 |
Weights |
|
|
|
|
|
|
| 8/24/2007 |
Run |
Unspecified |
Pre-Race |
3.3 mi |
26:58 |
8:12 |
|
| 8/25/2007 |
Run |
Unspecified |
Warm-Up/Cool-Dn |
2.3 mi |
20:00 |
8:54 |
|
| 8/25/2007 |
Run |
Wilmington Invitational |
Race |
5.0 km |
19:09 |
6:10 |
|
| 8/26/2007 |
Run |
Unspecified |
Easy |
0.9 mi |
8:00 |
9:25 |
|
| 8/27/2007 |
Run |
Unspecified |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 8/30/2007 |
Weights |
|
|
|
|
|
|
| 8/30/2007 |
Run |
Unspecified |
Easy |
2.3 mi |
23:00 |
10:14 |
|
| 8/31/2007 |
Run |
Unspecified |
Easy |
2.6 mi |
24:58 |
9:30 |
|
| 9/2/2007 |
Run |
Unspecified |
Easy |
2.7 mi |
22:32 |
8:31 |
|
| 9/3/2007 |
Run |
Track Warm-Up/Cool-Dn |
Warm-Up/Cool-Dn |
3.5 mi |
30:00 |
8:35 |
|
| 9/3/2007 |
Run |
Track |
Tempo |
8000.0 m |
31:53 |
6:25 |
|
| 9/4/2007 |
Run |
Unspecified |
Easy |
5.3 mi |
43:56 |
8:23 |
|
| 9/4/2007 |
Weights |
|
|
|
|
|
|
| 9/5/2007 |
Run |
Track Warm-Up/Cool-Dn |
Warm-Up/Cool-Dn |
3.5 mi |
30:00 |
8:35 |
|
| 9/5/2007 |
Run |
Track |
Interval |
4800.0 m |
15:19 |
5:09 |
|
| 9/6/2007 |
Run |
Unspecified |
Easy |
6.0 mi |
47:47 |
8:00 |
|
| 9/7/2007 |
Run |
Unspecified |
Pre-Race |
2.9 mi |
25:02 |
8:38 |
|
| 9/8/2007 |
Run |
Unspecified |
Warm-Up/Cool-Dn |
2.5 mi |
24:00 |
9:36 |
|
| 9/8/2007 |
Run |
Mason Invitational |
Race |
5.0 km |
18:24 |
5:56 |
|
| 9/9/2007 |
Run |
Unspecified |
Easy |
4.3 mi |
36:32 |
8:31 |
|
| 9/10/2007 |
Run |
Unspecified |
Warm-Up/Cool-Dn |
2.0 mi |
18:00 |
9:00 |
|