| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/7/2017 |
Run |
c/d |
Warm-Up/Cooldown |
0.8 mi |
7:35 |
9:29 |
 |
| 2/2/2017 |
Run |
c/d |
Warm-Up/Cooldown |
0.6 mi |
5:35 |
9:19 |
|
| 2/2/2017 |
Run |
2x2m@T w/2min rec + 4x200/200 rec |
Cruise Intervals |
5.0 mi |
41:54 |
8:23 |
|
| 9/22/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.1 mi |
10:39 |
10:09 |
|
| 9/22/2016 |
Run |
Mile Repeats |
Interval |
4.3 mi |
36:03 |
8:28 |
|
| 9/16/2016 |
Run |
Run Commute |
General Aerobic |
1.8 mi |
15:13 |
8:42 |
|
| 9/16/2016 |
Run |
Run Commute |
General Aerobic |
3.5 mi |
30:06 |
8:41 |
|
| 9/9/2016 |
Run |
Run from Y |
General Aerobic |
1.8 mi |
15:41 |
8:58 |
|
| 9/9/2016 |
Run |
Run to Y |
General Aerobic |
1.8 mi |
16:16 |
9:15 |
|
| 8/2/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.1 mi |
11:00 |
10:29 |
|
| 8/2/2016 |
Run |
1m@MP/1m@MP+30-45sec |
MP |
8.0 mi |
1:07:42 |
8:28 |
|
| 8/2/2016 |
Run |
w/u |
Warm-Up/Cooldown |
1.0 mi |
8:55 |
8:56 |
|
| 7/26/2016 |
Run |
12x400 c/d |
Warm-Up/Cooldown |
1.6 mi |
15:06 |
9:45 |
|
| 7/26/2016 |
Run |
12x400 w/400 rec |
Interval |
6.0 mi |
55:09 |
9:11 |
|
| 7/26/2016 |
Run |
12x400 w/u |
Warm-Up/Cooldown |
2.5 mi |
21:31 |
8:48 |
|
| 7/19/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.8 mi |
17:16 |
9:53 |
|
| 7/19/2016 |
Run |
3x1m w/.5m rec |
Interval |
4.5 mi |
36:09 |
8:03 |
|
| 7/19/2016 |
Run |
w/u |
Warm-Up/Cooldown |
2.0 mi |
18:12 |
9:06 |
|
| 7/6/2016 |
Run |
2x1M w/800 rec/4x800 w/400 rec |
Interval |
10.1 mi |
1:23:25 |
8:19 |
|
| 6/29/2016 |
Run |
10x2:00 hard/easy |
Fartlek |
8.8 mi |
1:19:06 |
9:01 |
|
| 6/26/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.3 mi |
14:06 |
11:12 |
|
| 6/26/2016 |
Run |
3@GMP/3M Easy |
Cruise Intervals |
7.2 mi |
1:00:46 |
8:30 |
|
| 6/24/2016 |
Run |
8x800 w/400 rec |
Interval |
10.5 mi |
1:40:33 |
9:38 |
|
| 6/20/2016 |
Run |
Solstice 10K |
Race |
6.3 mi |
53:20 |
8:32 |
|
| 6/20/2016 |
Run |
w/u |
Warm-Up/Cooldown |
0.9 mi |
7:18 |
8:36 |
|
| 6/4/2016 |
Run |
Post-PMI Recovery |
Recovery |
2.3 mi |
21:31 |
9:34 |
|
| 6/4/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.1 mi |
13:04 |
12:13 |
|
| 6/4/2016 |
Run |
PMI 5k |
Race |
3.1 mi |
21:53 |
7:11 |
|
| 5/12/2016 |
Run |
c/d |
Warm-Up/Cooldown |
2.0 mi |
17:30 |
8:51 |
|
| 5/12/2016 |
Run |
Wave Tempo |
Tempo |
4.4 mi |
30:00 |
6:53 |
|
| 5/12/2016 |
Run |
w/u |
Warm-Up/Cooldown |
2.0 mi |
17:45 |
8:53 |
|
| 4/16/2016 |
Run |
General Aerobic |
General Aerobic |
6.3 mi |
55:11 |
8:50 |
|
| 4/1/2016 |
Run |
8m@MP |
MP |
8.1 mi |
1:06:04 |
8:11 |
|
| 4/1/2016 |
Run |
w/u |
Warm-Up/Cooldown |
1.1 mi |
10:26 |
9:57 |
|
| 3/29/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.8 mi |
18:26 |
10:33 |
|
| 3/29/2016 |
Run |
2x3m@HMP w/5min rec |
Cruise Intervals |
6.9 mi |
56:21 |
8:14 |
|
| 3/29/2016 |
Run |
w/u |
Warm-Up/Cooldown |
2.4 mi |
21:35 |
9:12 |
|
| 3/16/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.6 mi |
15:15 |
9:51 |
|
| 3/16/2016 |
Run |
5x Mile Repeats |
Cruise Intervals |
6.3 mi |
50:19 |
8:04 |
|
| 3/16/2016 |
Run |
|
Warm-Up/Cooldown |
2.3 mi |
20:43 |
9:13 |
|
| 3/12/2016 |
Run |
Chambersburg Half Marathon |
Race |
13.2 mi |
1:47:07 |
8:08 |
|
| 3/12/2016 |
Run |
w/u |
Warm-Up/Cooldown |
1.1 mi |
9:08 |
8:43 |
|
| 3/8/2016 |
Run |
c/d |
Warm-Up/Cooldown |
1.7 mi |
15:11 |
9:13 |
|
| 3/8/2016 |
Run |
3x1m@HMP w/3min rec |
Cruise Intervals |
3.9 mi |
31:21 |
8:09 |
|
| 3/8/2016 |
Run |
w/u |
Warm-Up/Cooldown |
2.1 mi |
19:01 |
9:15 |
|
| 3/1/2016 |
Run |
c/d |
Warm-Up/Cooldown |
0.7 mi |
6:40 |
10:16 |
|
| 3/1/2016 |
Run |
3x2m@HMP |
Interval |
6.5 mi |
52:05 |
8:04 |
|
| 3/1/2016 |
Run |
w/u |
Warm-Up/Cooldown |
0.7 mi |
7:01 |
10:48 |
|
| 2/23/2016 |
Run |
4x1m c/d |
Warm-Up/Cooldown |
1.8 mi |
17:03 |
9:45 |
|
| 2/23/2016 |
Run |
4x1m@HMP w/2min rec |
Interval |
4.7 mi |
38:15 |
8:14 |
|
| 2/23/2016 |
Run |
4x1m Warm-Up |
Warm-Up/Cooldown |
2.6 mi |
23:30 |
9:14 |
|
| 2/20/2016 |
Run |
MP c/d |
Warm-Up/Cooldown |
5.1 mi |
50:13 |
9:57 |
|
| 2/20/2016 |
Run |
6M@MP |
MP |
6.1 mi |
50:03 |
8:16 |
|
| 2/20/2016 |
Run |
MP w/u |
Warm-Up/Cooldown |
3.1 mi |
26:10 |
8:35 |
|
| 2/13/2016 |
Run |
c/d |
Long |
3.6 mi |
37:53 |
10:32 |
|
| 2/13/2016 |
Run |
8m@MP |
MP |
8.1 mi |
1:03:46 |
7:56 |
|
| 2/13/2016 |
Run |
Recovery/Easy |
Long |
3.2 mi |
29:44 |
9:18 |
|
| 1/21/2016 |
Run |
c/d |
Warm-Up/Cooldown |
0.6 mi |
6:15 |
11:10 |
|
| 1/21/2016 |
Run |
6M@Mp-HMP |
MP |
6.1 mi |
47:35 |
7:52 |
|
| 1/21/2016 |
Run |
w/u |
Warm-Up/Cooldown |
0.5 mi |
5:29 |
10:46 |
|
| 1/15/2016 |
Run |
Short Progression |
Progression |
7.1 mi |
1:00:06 |
8:30 |
|
| 12/30/2015 |
Run |
10M w/some @MP |
MP |
10.3 mi |
1:27:11 |
8:31 |
|
| 11/26/2015 |
Run |
SHP Trot c/d |
Warm-Up/Cooldown |
1.5 mi |
15:13 |
10:01 |
|
| 11/26/2015 |
Run |
SHP Turkey Trot |
Race |
3.1 mi |
22:18 |
7:12 |
|
| 11/26/2015 |
Run |
SHP Trot w/u |
Warm-Up/Cooldown |
1.1 mi |
10:12 |
9:02 |
|
| 11/7/2015 |
Run |
c/d |
Warm-Up/Cooldown |
1.1 mi |
11:03 |
9:42 |
|
| 11/7/2015 |
Run |
|
Default |
3.1 mi |
22:28 |
7:17 |
|
| 11/7/2015 |
Run |
w/u |
Warm-Up/Cooldown |
1.5 mi |
13:17 |
8:42 |
|
| 10/22/2015 |
Run |
10x1min - hard/easy |
Interval |
2.5 mi |
20:00 |
7:57 |
|