| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/1/2013 |
Run |
Long Run |
Long |
10.3 mi |
1:23:07 |
8:07 |
 |
| 11/10/2013 |
Run |
Long Run |
Long |
8.3 mi |
1:06:12 |
7:59 |
|
| 10/26/2013 |
Run |
Gen. Aerobic |
General Aerobic |
10.4 mi |
1:26:29 |
8:19 |
|
| 9/28/2013 |
Run |
Gen. Aerobic |
General Aerobic |
9.0 mi |
1:15:04 |
8:20 |
|
| 9/17/2013 |
Run |
Gen. Aerobic |
General Aerobic |
7.4 mi |
1:01:41 |
8:21 |
|
| 8/29/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
2.1 mi |
19:49 |
9:24 |
|
| 8/29/2013 |
Run |
Progression |
Progression |
10.0 mi |
1:17:31 |
7:45 |
|
| 8/29/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.0 mi |
17:18 |
8:40 |
|
| 8/24/2013 |
Run |
Gen Aerobic w/6x30sec build-ups |
General Aerobic |
10.5 mi |
1:26:13 |
8:13 |
|
| 8/17/2013 |
Run |
Gen Aerobic w/6x30sec build-ups |
General Aerobic |
8.2 mi |
1:07:24 |
8:14 |
|
| 8/10/2013 |
Run |
Moderate LR |
Long |
16.1 mi |
2:07:10 |
7:54 |
|
| 8/8/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
2.3 mi |
19:44 |
8:35 |
|
| 8/8/2013 |
Run |
Progression |
Progression |
5.0 mi |
38:02 |
7:36 |
|
| 8/8/2013 |
Run |
Progression |
Progression |
1.1 mi |
9:12 |
8:05 |
|
| 8/8/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
3.0 mi |
25:48 |
8:35 |
|
| 7/23/2013 |
Run |
Gen Aerobic w/8x10sec strides |
General Aerobic |
10.0 mi |
1:22:39 |
8:15 |
|
| 7/20/2013 |
Run |
Gen w/6x30sec build-ups |
General Aerobic |
10.1 mi |
1:23:42 |
8:18 |
|
| 7/16/2013 |
Run |
Gen Aerobic w/8x10sec strides |
General Aerobic |
11.2 mi |
1:32:28 |
8:16 |
|
| 7/10/2013 |
Run |
Gen Aerobic w/6x30sec build-ups |
General Aerobic |
10.5 mi |
1:28:46 |
8:28 |
|
| 7/4/2013 |
Run |
Gen w/6x30sec build-ups |
General Aerobic |
10.5 mi |
1:27:47 |
8:22 |
|
| 6/25/2013 |
Run |
Gen |
General Aerobic |
6.1 mi |
50:06 |
8:15 |
|
| 6/4/2013 |
Run |
65min Progression Run |
Progression |
8.4 mi |
1:05:01 |
7:44 |
|
| 5/15/2013 |
Run |
Gen. Aerobic |
General Aerobic |
8.3 mi |
1:07:21 |
8:10 |
|
| 4/30/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
2.2 mi |
19:47 |
9:00 |
|
| 4/30/2013 |
Run |
3m@goalHMP |
HMP |
3.0 mi |
21:10 |
7:04 |
|
| 4/30/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.0 mi |
16:33 |
8:14 |
|
| 4/27/2013 |
Run |
Progressive Run |
Progression |
8.4 mi |
1:04:33 |
7:41 |
|
| 4/25/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
1.5 mi |
13:37 |
9:24 |
|
| 4/25/2013 |
Run |
40min LT Tempo |
Tempo |
5.8 mi |
40:04 |
6:59 |
|
| 4/25/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.1 mi |
17:33 |
8:22 |
|
| 4/23/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
1.9 mi |
16:57 |
8:56 |
|
| 4/23/2013 |
Run |
5x5min@I w/2min rec |
Interval |
5.0 mi |
35:08 |
7:02 |
|
| 4/23/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.1 mi |
17:40 |
8:25 |
|
| 4/17/2013 |
Run |
3x2m Cooldown |
Warm-Up/Cooldown |
1.5 mi |
14:01 |
9:14 |
|
| 4/17/2013 |
Run |
3x2m@T pace w/2min rests |
Cruise Intervals |
6.7 mi |
48:13 |
7:12 |
|
| 4/17/2013 |
Run |
3x2m Warm-Up |
Warm-Up/Cooldown |
3.1 mi |
26:16 |
8:23 |
|
| 4/10/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
2.1 mi |
18:34 |
9:04 |
|
| 4/10/2013 |
Run |
7x3min/5min Clock |
Interval |
5.0 mi |
35:25 |
7:05 |
|
| 4/10/2013 |
Run |
|
Warm-Up/Cooldown |
2.3 mi |
19:00 |
8:27 |
|
| 4/4/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
1.6 mi |
15:02 |
9:43 |
|
| 4/4/2013 |
Run |
6x5min@I w/3min rec |
Interval |
6.7 mi |
48:03 |
7:11 |
|
| 4/4/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.2 mi |
18:23 |
8:31 |
|
| 4/2/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
1.6 mi |
14:20 |
9:15 |
|
| 4/2/2013 |
Run |
3x2m@T pace w/3min rests |
Cruise Intervals |
7.0 mi |
50:11 |
7:11 |
|
| 4/2/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.0 mi |
16:59 |
8:30 |
|
| 3/27/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
3.6 mi |
33:02 |
9:19 |
|
| 3/27/2013 |
Run |
Treadmill - 10x400@R pace w/200 rests |
Interval |
4.0 mi |
28:53 |
7:14 |
|
| 3/27/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.8 mi |
23:33 |
8:34 |
|
| 3/19/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
2.4 mi |
22:36 |
9:37 |
|
| 3/19/2013 |
Run |
6x5min@I w/3min rec |
Interval |
6.6 mi |
47:08 |
7:09 |
|
| 3/19/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.1 mi |
18:23 |
8:46 |
|
| 3/5/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
3.2 mi |
26:07 |
8:10 |
|
| 3/5/2013 |
Run |
3m@goalHMP-10sec |
HMP |
3.0 mi |
21:31 |
7:11 |
|
| 3/5/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.0 mi |
16:30 |
8:15 |
|
| 2/27/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.5 mi |
13:39 |
9:25 |
|
| 2/27/2013 |
Run |
3x2m@T pace w/2min rests |
Cruise Intervals |
6.8 mi |
48:13 |
7:09 |
|
| 2/27/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.1 mi |
18:03 |
8:36 |
|
| 2/21/2013 |
Run |
Cooldown |
Warm-Up/Cooldown |
2.3 mi |
20:47 |
9:15 |
|
| 2/21/2013 |
Run |
4x5min@I w/4min recoveries |
Interval |
5.0 mi |
37:28 |
7:27 |
|
| 2/21/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.2 mi |
18:23 |
8:27 |
|
| 2/12/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.6 mi |
15:20 |
9:54 |
|
| 2/12/2013 |
Run |
4x5min@I w/3min recoveries |
Interval |
4.5 mi |
32:13 |
7:10 |
|
| 2/12/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.2 mi |
18:56 |
8:49 |
|
| 2/9/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
3.0 mi |
27:20 |
9:03 |
|
| 2/9/2013 |
Run |
2min/1min/30sec@I w/1min/30sec/30sec rec |
Interval |
5.0 mi |
34:56 |
7:00 |
|
| 2/9/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.5 mi |
21:39 |
8:34 |
|
| 2/7/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.5 mi |
14:08 |
9:45 |
|
| 2/7/2013 |
Run |
45 min @ T pace + 15 sec |
Tempo |
6.3 mi |
45:00 |
7:10 |
|
| 2/7/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
1.5 mi |
12:42 |
8:25 |
|
| 2/5/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.6 mi |
16:06 |
10:04 |
|
| 2/5/2013 |
Run |
4x200/200/800 w/200/400/400 recoveries |
Interval |
5.8 mi |
44:14 |
7:42 |
|
| 2/5/2013 |
Run |
Recovery jog/walk with puppies |
Warm-Up/Cooldown |
2.0 mi |
18:27 |
9:14 |
|
| 2/2/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
2.1 mi |
19:48 |
9:18 |
|
| 2/2/2013 |
Run |
2min/1min/30sec@I w/1min/30sec/30sec rec |
Interval |
4.5 mi |
32:33 |
7:14 |
|
| 2/2/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.2 mi |
18:32 |
8:31 |
|
| 1/29/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.5 mi |
13:33 |
9:06 |
|
| 1/29/2013 |
Run |
Treadmill - 10x400@R pace w/400 rests |
Interval |
5.1 mi |
38:59 |
7:39 |
|
| 1/29/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.0 mi |
17:52 |
8:54 |
|
| 1/19/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
2.0 mi |
19:43 |
9:49 |
|
| 1/19/2013 |
Run |
Saginaw 5K |
Race |
3.1 mi |
20:15 |
6:32 |
|
| 1/19/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.3 mi |
19:50 |
8:49 |
|
| 1/12/2013 |
Run |
Cool-Down |
Warm-Up/Cooldown |
1.8 mi |
16:58 |
9:39 |
|
| 1/12/2013 |
Run |
40 min @ T pace + 15 sec |
Tempo |
5.3 mi |
40:00 |
7:30 |
|
| 1/12/2013 |
Run |
Warm-Up |
Warm-Up/Cooldown |
2.6 mi |
22:12 |
8:35 |
|
| 11/11/2012 |
Run |
Harrisburg Marathon |
Race |
26.2 mi |
3:47:47 |
8:42 |
|
| 11/9/2012 |
Run |
|
General Aerobic |
3.0 mi |
26:57 |
8:56 |
|
| 11/8/2012 |
Run |
|
General Aerobic |
5.1 mi |
44:34 |
8:45 |
|
| 11/7/2012 |
Run |
|
MP |
5.1 mi |
42:58 |
8:26 |
|
| 11/4/2012 |
Run |
|
MP |
10.3 mi |
1:24:40 |
8:14 |
|