| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 1/5/2013 |
Run |
|
Steady State |
4.0 mi |
31:42 |
7:56 |
 |
| 1/7/2013 |
Run |
|
Steady State |
4.5 mi |
35:00 |
7:47 |
|
| 1/8/2013 |
Run |
|
Steady State |
5.8 mi |
47:00 |
8:07 |
|
| 1/9/2013 |
Run |
|
Steady State |
4.5 mi |
35:34 |
7:55 |
|
| 1/10/2013 |
Run |
|
Steady State |
4.3 mi |
32:00 |
7:32 |
|
| 1/11/2013 |
Run |
|
Steady State |
4.0 mi |
31:45 |
7:57 |
|
| 1/12/2013 |
Run |
|
Running wiv m8 |
6.7 mi |
59:42 |
8:55 |
|
| 1/13/2013 |
Run |
|
Default |
4.0 mi |
34:00 |
8:30 |
|
| 1/14/2013 |
Run |
|
Running wiv m8 |
4.6 mi |
37:12 |
8:06 |
|
| 1/15/2013 |
Run |
|
Running wiv m8 |
3.0 mi |
24:00 |
8:00 |
|
| 1/17/2013 |
Run |
|
Default |
5.0 mi |
42:00 |
8:24 |
|
| 1/20/2013 |
Run |
|
Default |
5.0 km |
22:00 |
7:05 |
|
| 1/21/2013 |
Run |
|
Default |
2.5 mi |
19:00 |
7:36 |
|
| 1/22/2013 |
Run |
|
Default |
2.4 mi |
20:00 |
8:20 |
|
| 1/26/2013 |
Run |
|
Default |
5.0 mi |
40:00 |
8:00 |
|
| 1/30/2013 |
Run |
|
Default |
3.1 mi |
27:00 |
8:52 |
|
| 1/31/2013 |
Run |
|
Default |
3.5 mi |
35:00 |
10:00 |
|
| 2/1/2013 |
Run |
|
X Country |
5.1 mi |
44:34 |
8:42 |
|
| 2/2/2013 |
Run |
|
Steady State |
5.5 mi |
45:38 |
8:18 |
|
| 2/5/2013 |
Run |
|
Steady State |
5.5 mi |
48:00 |
8:44 |
|
| 2/7/2013 |
Run |
|
Easy |
4.3 mi |
36:00 |
8:23 |
|
| 2/8/2013 |
Run |
|
Easy |
4.8 mi |
40:00 |
8:20 |
|
| 2/9/2013 |
Run |
|
X Country |
7.5 mi |
1:04:00 |
8:32 |
|
| 2/11/2013 |
Run |
|
Default |
4.5 mi |
37:56 |
8:26 |
|
| 2/15/2013 |
Run |
|
Default |
3.6 mi |
30:00 |
8:20 |
|
| 2/16/2013 |
Run |
|
Default |
2.0 mi |
18:00 |
9:00 |
|
| 2/17/2013 |
Run |
|
X Country |
8.8 mi |
1:14:00 |
8:28 |
|
| 2/18/2013 |
Run |
|
Default |
4.0 mi |
36:00 |
9:00 |
|
| 2/19/2013 |
Run |
|
Default |
3.7 mi |
30:23 |
8:13 |
|
| 2/20/2013 |
Run |
|
Steady State |
5.3 mi |
41:41 |
7:57 |
|
| 2/22/2013 |
Run |
|
Steady State |
5.5 mi |
45:00 |
8:11 |
|
| 2/24/2013 |
Run |
|
Long |
8.7 mi |
1:10:32 |
8:07 |
|
| 2/25/2013 |
Run |
|
X Country |
7.3 mi |
1:06:22 |
9:06 |
|
| 2/26/2013 |
Run |
|
X Country |
5.5 mi |
45:00 |
8:11 |
|
| 2/28/2013 |
Run |
|
X Country |
6.5 mi |
55:00 |
8:27 |
|
| 3/1/2013 |
Run |
|
Recovery |
3.8 mi |
30:13 |
7:58 |
|
| 3/3/2013 |
Run |
|
Recovery |
2.5 mi |
20:00 |
8:00 |
|
| 3/4/2013 |
Run |
|
Running wiv m8 |
6.8 mi |
1:01:34 |
9:08 |
|
| 3/4/2013 |
Run |
|
X Country |
7.8 mi |
1:10:00 |
8:59 |
|
| 3/5/2013 |
Run |
|
X Country |
6.8 mi |
1:00:00 |
8:50 |
|
| 3/7/2013 |
Run |
|
X Country |
5.4 mi |
45:23 |
8:25 |
|
| 3/8/2013 |
Run |
|
X Country |
4.6 mi |
38:00 |
8:16 |
|
| 3/9/2013 |
Run |
|
Steady State |
4.0 mi |
31:45 |
7:57 |
|
| 3/11/2013 |
Run |
|
Easy |
4.5 mi |
38:00 |
8:27 |
|
| 3/12/2013 |
Run |
|
Easy |
5.1 mi |
42:00 |
8:15 |
|
| 3/13/2013 |
Run |
|
Easy |
4.1 mi |
35:00 |
8:39 |
|
| 3/14/2013 |
Run |
|
Steady State |
6.8 mi |
55:15 |
8:06 |
|
| 3/15/2013 |
Run |
|
Easy |
5.5 mi |
50:00 |
9:06 |
|
| 3/16/2013 |
Run |
|
Tempo |
2.0 mi |
15:23 |
7:42 |
|
| 3/16/2013 |
Run |
|
X Country |
5.0 mi |
43:00 |
8:36 |
|
| 3/17/2013 |
Run |
|
X Country |
10.0 mi |
1:20:00 |
8:00 |
|
| 3/18/2013 |
Run |
|
X Country |
7.0 mi |
1:05:00 |
9:18 |
|
| 3/19/2013 |
Run |
|
Running wiv m8 |
6.0 mi |
52:00 |
8:40 |
|
| 3/20/2013 |
Run |
|
Running wiv m8 |
8.0 mi |
1:12:00 |
9:00 |
|
| 3/21/2013 |
Run |
|
Progression |
8.3 mi |
1:10:00 |
8:30 |
|
| 3/23/2013 |
Run |
|
X Country |
6.0 mi |
50:00 |
8:20 |
|
| 3/24/2013 |
Run |
|
X Country |
12.0 mi |
1:55:00 |
9:35 |
|
| 3/25/2013 |
Run |
|
Recovery |
6.2 mi |
50:00 |
8:04 |
|
| 3/26/2013 |
Run |
|
Default |
7.9 mi |
1:07:00 |
8:29 |
|
| 3/27/2013 |
Run |
|
Steady State |
6.2 mi |
47:00 |
7:35 |
|
| 3/27/2013 |
Run |
|
Default |
2.4 mi |
20:00 |
8:20 |
|
| 3/27/2013 |
Run |
|
Default |
3.1 mi |
22:13 |
7:10 |
|
| 3/28/2013 |
Run |
|
Default |
5.0 mi |
42:00 |
8:24 |
|
| 3/29/2013 |
Run |
|
Default |
4.0 mi |
30:23 |
7:36 |
|
| 3/29/2013 |
Run |
|
Warm up and down |
2.0 mi |
17:00 |
8:30 |
|
| 3/30/2013 |
Run |
|
Long |
13.0 mi |
1:48:43 |
8:22 |
|
| 4/2/2013 |
Run |
|
Recovery |
2.5 mi |
37:00 |
14:35 |
|
| 4/2/2013 |
Run |
|
Recovery |
7.0 mi |
1:00:00 |
8:35 |
|
| 4/3/2013 |
Run |
|
Steady State |
6.3 mi |
48:53 |
7:46 |
|
| 4/3/2013 |
Run |
|
Warm up and down |
1.5 mi |
12:23 |
8:16 |
|
| 4/4/2013 |
Run |
|
Warm up and down |
5.0 km |
43:00 |
13:51 |
|
| 4/4/2013 |
Run |
|
Warm up and down |
2.7 mi |
21:35 |
8:00 |
|
| 4/4/2013 |
Run |
|
Tempo |
6.5 mi |
49:16 |
7:35 |
|
| 4/6/2013 |
Run |
|
Long |
13.0 mi |
1:43:00 |
7:56 |
|
| 4/7/2013 |
Run |
|
Long |
19.0 mi |
2:44:00 |
8:38 |
|
| 4/8/2013 |
Run |
|
Recovery |
5.0 mi |
45:00 |
9:00 |
|
| 4/9/2013 |
Run |
|
Recovery |
5.5 mi |
47:00 |
8:33 |
|
| 4/10/2013 |
Run |
|
X Country |
7.1 mi |
56:08 |
7:58 |
|
| 4/11/2013 |
Run |
|
X Country |
7.5 mi |
1:00:00 |
8:00 |
|
| 4/12/2013 |
Run |
|
Long |
12.2 mi |
1:48:00 |
8:52 |
|
| 4/13/2013 |
Run |
|
X Country |
8.4 mi |
1:12:00 |
8:38 |
|
| 4/14/2013 |
Run |
|
X Country |
7.5 mi |
1:04:00 |
8:32 |
|
| 4/15/2013 |
Run |
|
X Country |
12.0 mi |
1:53:00 |
9:25 |
|
| 4/16/2013 |
Run |
|
hill reps |
4.3 mi |
41:00 |
9:39 |
|
| 4/18/2013 |
Run |
|
Easy |
13.0 mi |
1:47:00 |
8:14 |
|
| 4/23/2013 |
Run |
|
Easy |
6.4 mi |
52:00 |
8:08 |
|
| 4/24/2013 |
Run |
|
X Country |
9.1 mi |
1:20:00 |
8:48 |
|
| 4/25/2013 |
Run |
|
Chorley harriers |
9.4 mi |
1:20:00 |
8:31 |
|
| 4/25/2013 |
Run |
|
X Country |
5.8 mi |
50:00 |
8:42 |
|
| 4/27/2013 |
Run |
|
Progression |
6.0 mi |
47:00 |
7:48 |
|
| 4/28/2013 |
Run |
|
X Country |
6.7 mi |
1:00:00 |
8:58 |
|
| 4/29/2013 |
Run |
|
X Country |
4.5 mi |
40:00 |
8:54 |
|
| 4/29/2013 |
Run |
|
Steady State |
6.9 mi |
57:14 |
8:20 |
|
| 4/30/2013 |
Run |
|
X Country |
6.0 mi |
50:00 |
8:20 |
|
| 5/1/2013 |
Run |
|
Steady State |
6.6 mi |
52:00 |
7:53 |
|
| 5/2/2013 |
Run |
|
Running wiv m8 |
6.3 mi |
1:03:00 |
10:00 |
|
| 5/4/2013 |
Run |
|
Running wiv m8 |
4.0 mi |
35:00 |
8:45 |
|
| 5/5/2013 |
Run |
|
Default |
4.0 mi |
33:18 |
8:20 |
|
| 5/6/2013 |
Run |
|
Lydiard |
6.5 mi |
55:00 |
8:28 |
|
| 5/7/2013 |
Run |
|
Lydiard |
10.2 mi |
1:28:00 |
8:37 |
|
|