| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/7/2012 |
Run |
|
Hill |
7.9 mi |
1:06:05 |
8:22 |
 |
| 12/6/2011 |
Run |
|
Steady State |
10.2 mi |
1:19:35 |
7:49 |
|
| 11/29/2011 |
Run |
|
Recovery |
0.3 mi |
2:40 |
9:32 |
|
| 11/29/2011 |
Run |
|
cruise intervals |
5.0 mi |
36:28 |
7:18 |
|
| 11/26/2011 |
Run |
|
Warm up and down |
0.7 mi |
6:24 |
8:47 |
|
| 11/26/2011 |
Run |
|
Tempo |
9.1 mi |
1:08:23 |
7:31 |
|
| 11/25/2011 |
Run |
|
Tempo |
4.6 mi |
35:00 |
7:35 |
|
| 11/21/2011 |
Run |
|
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 11/16/2011 |
Run |
|
Easy |
9.8 mi |
1:30:00 |
9:14 |
|
| 11/16/2011 |
Run |
|
Easy |
3.8 mi |
32:00 |
8:26 |
|
| 11/15/2011 |
Run |
|
Easy |
12.4 mi |
1:39:40 |
8:03 |
|
| 11/14/2011 |
Run |
|
Easy |
5.0 mi |
42:00 |
8:24 |
|
| 11/11/2011 |
Run |
|
Warm up and down |
0.7 mi |
5:30 |
8:28 |
|
| 11/11/2011 |
Run |
|
Tempo |
4.0 mi |
28:54 |
7:14 |
|
| 11/10/2011 |
Run |
|
Long |
11.2 mi |
1:34:00 |
8:24 |
|
| 11/8/2011 |
Run |
|
Long |
11.3 mi |
1:30:00 |
8:00 |
|
| 11/7/2011 |
Run |
|
Recovery |
7.7 mi |
1:01:52 |
8:03 |
|
| 11/7/2011 |
Run |
|
Progression |
6.0 mi |
45:00 |
7:30 |
|
| 11/6/2011 |
Run |
|
Recovery |
6.5 mi |
54:50 |
8:30 |
|
| 11/6/2011 |
Run |
|
Race |
3.1 mi |
21:19 |
6:53 |
|
| 11/5/2011 |
Run |
|
Recovery |
4.2 mi |
33:42 |
8:08 |
|
| 11/4/2011 |
Run |
|
Recovery |
5.0 mi |
41:00 |
8:12 |
|
| 11/3/2011 |
Run |
|
Hill |
15.2 mi |
2:06:00 |
8:20 |
|
| 11/2/2011 |
Run |
|
Fartlek |
4.0 mi |
30:51 |
7:43 |
|
| 10/31/2011 |
Run |
|
Steady State |
9.8 mi |
1:15:00 |
7:42 |
|
| 10/30/2011 |
Run |
|
Steady State |
14.0 mi |
1:49:51 |
7:51 |
|
| 10/29/2011 |
Run |
|
Steady State |
8.0 mi |
1:04:26 |
8:04 |
|
| 10/28/2011 |
Run |
|
Easy |
7.5 mi |
1:01:11 |
8:07 |
|
| 10/26/2011 |
Run |
|
Running wiv m8 |
6.7 mi |
1:06:00 |
9:56 |
|
| 10/25/2011 |
Run |
|
Interval |
5000.0 m |
21:39 |
6:59 |
|
| 10/25/2011 |
Run |
|
Easy |
6.9 mi |
57:00 |
8:16 |
|
| 10/23/2011 |
Run |
|
Progression |
9.7 mi |
1:15:00 |
7:44 |
|
| 10/22/2011 |
Run |
|
Progression |
6.4 mi |
50:14 |
7:52 |
|
| 10/21/2011 |
Run |
|
Long |
9.5 mi |
1:14:56 |
7:54 |
|
| 10/20/2011 |
Run |
|
Interval |
5.0 mi |
38:00 |
7:36 |
|
| 10/18/2011 |
Run |
|
Recovery |
5.8 mi |
48:08 |
8:21 |
|
| 10/17/2011 |
Run |
|
Recovery |
5.5 mi |
44:41 |
8:08 |
|
| 10/16/2011 |
Run |
|
Long |
10.9 mi |
1:26:39 |
7:57 |
|
| 10/15/2011 |
Run |
|
Recovery |
7.9 mi |
1:05:26 |
8:18 |
|
| 10/13/2011 |
Run |
|
Long |
14.8 mi |
2:08:00 |
8:38 |
|
| 10/11/2011 |
Run |
|
Interval |
7.1 mi |
58:00 |
8:11 |
|
| 10/10/2011 |
Run |
|
Recovery |
7.1 mi |
1:01:08 |
8:41 |
|
| 10/9/2011 |
Run |
|
Steady State |
9.2 mi |
1:15:17 |
8:14 |
|
| 10/8/2011 |
Run |
|
Long |
15.0 mi |
2:08:00 |
8:32 |
|
| 10/5/2011 |
Run |
|
Recovery |
5.1 mi |
43:19 |
8:28 |
|
| 10/4/2011 |
Run |
|
Recovery |
5.8 mi |
49:00 |
8:32 |
|
| 10/4/2011 |
Run |
|
Steady State |
5.9 mi |
46:00 |
7:51 |
|
| 10/3/2011 |
Run |
|
Steady State |
6.0 mi |
49:00 |
8:10 |
|
| 10/3/2011 |
Run |
|
Recovery |
4.0 mi |
33:00 |
8:15 |
|
| 10/1/2011 |
Run |
|
Recovery |
11.2 mi |
1:38:00 |
8:44 |
|
| 9/28/2011 |
Run |
|
Steady State |
5.5 mi |
43:51 |
7:59 |
|
| 9/27/2011 |
Run |
|
Recovery |
7.3 mi |
1:00:00 |
8:14 |
|
| 9/26/2011 |
Run |
|
Tempo |
4.0 mi |
28:38 |
7:10 |
|
| 9/26/2011 |
Run |
|
Warm up and down |
3.0 mi |
25:00 |
8:20 |
|
|