| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/16/2011 |
Run |
Riverview rt |
Easy |
3.1 mi |
23:18 |
7:31 |
 |
| 6/11/2009 |
Run |
Circle |
Easy |
4.0 mi |
30:04 |
7:31 |
|
| 1/31/2011 |
Run |
Gym |
Tempo |
6.0 mi |
45:07 |
7:32 |
|
| 1/24/2010 |
Run |
Gym |
Tempo |
5.5 mi |
41:22 |
7:32 |
|
| 10/8/2010 |
Run |
Riverview rt |
Easy |
3.1 mi |
23:19 |
7:32 |
|
| 3/14/2009 |
Run |
Chambersburg 1/2 Marathon |
Race |
13.1 mi |
1:38:34 |
7:32 |
|
| 7/2/2012 |
Run |
O.C.M.D. |
Easy |
3.0 mi |
22:35 |
7:32 |
|
| 8/1/2009 |
Run |
D #1 |
Easy |
7.7 mi |
57:58 |
7:32 |
|
| 7/3/2009 |
Run |
O.C.M.D.- Coast High #1 |
Tempo |
7.8 mi |
58:44 |
7:32 |
|
| 9/17/2011 |
Run |
Dauphin area |
Hill |
7.2 mi |
54:13 |
7:32 |
|
| 10/30/2008 |
Run |
Railroad Rt. |
Easy |
3.8 mi |
28:37 |
7:32 |
|
| 9/10/2008 |
Run |
Railroad Rt. |
Easy |
3.8 mi |
28:38 |
7:33 |
|
| 9/24/2010 |
Run |
Gym |
Interval |
6.1 mi |
45:58 |
7:33 |
|
| 4/7/2016 |
Run |
Riverview rt |
Tempo |
3.1 mi |
23:22 |
7:33 |
|
| 4/10/2009 |
Run |
Heck's/Hagy |
Fartlek |
6.1 mi |
45:59 |
7:33 |
|
| 7/28/2009 |
Run |
Yasso 800's |
Interval |
7.6 mi |
57:18 |
7:33 |
|
| 1/4/2010 |
Run |
Dauphin area |
Tempo |
12.2 mi |
1:31:59 |
7:33 |
|
| 5/28/2013 |
Run |
East Penn Track |
Interval |
7.5 mi |
56:33 |
7:33 |
|
| 9/3/2008 |
Run |
Miller |
Easy |
5.5 mi |
41:29 |
7:33 |
|
| 6/9/2009 |
Run |
Greenbelt area |
Tempo |
10.5 mi |
1:19:13 |
7:33 |
|
| 4/29/2009 |
Run |
Circle (hill) |
Easy |
4.0 mi |
30:11 |
7:33 |
|
| 3/18/2009 |
Run |
Heck's/Hagy |
Easy |
6.1 mi |
46:02 |
7:33 |
|
| 2/18/2010 |
Run |
Gym |
Tempo |
4.1 mi |
30:57 |
7:33 |
|
| 9/8/2010 |
Run |
Yasso 800's |
Interval |
8.3 mi |
1:02:17 |
7:33 |
|
| 7/19/2009 |
Run |
O.C.M.D. |
Long |
14.1 mi |
1:46:27 |
7:33 |
|
| 9/17/2013 |
Run |
East Penn Track |
Interval |
6.2 mi |
46:49 |
7:34 |
|
| 12/18/2011 |
Run |
Riverview rt |
Tempo |
3.1 mi |
23:25 |
7:34 |
|
| 5/6/2009 |
Run |
Circle |
Easy |
4.0 mi |
30:13 |
7:34 |
|
| 4/7/2010 |
Run |
Gym |
Tempo |
5.0 mi |
37:47 |
7:34 |
|
| 1/27/2017 |
Run |
Wildwood loop |
Hill |
3.1 mi |
23:26 |
7:34 |
|
| 3/26/2010 |
Run |
Gym |
Tempo |
4.0 mi |
30:15 |
7:34 |
|
| 4/14/2009 |
Run |
Dauphin area |
Tempo |
5.5 mi |
41:36 |
7:34 |
|
| 7/5/2010 |
Run |
beachhouse to beach |
Easy |
1.4 mi |
10:36 |
7:35 |
|
| 8/10/2010 |
Run |
Yasso 800's |
Interval |
8.0 mi |
1:00:36 |
7:35 |
|
| 6/28/2015 |
Run |
Hbg 1/2 Marathon (new) |
Race |
13.1 mi |
1:39:19 |
7:35 |
|
| 6/18/2009 |
Run |
Stoney Creek Rail Trail |
Easy |
11.5 mi |
1:27:13 |
7:36 |
|
| 6/27/2017 |
Run |
East Penn Track |
Interval |
3.1 mi |
23:31 |
7:36 |
|
| 8/16/2018 |
Run |
Buttonwood Rt. |
Easy |
1.5 mi |
11:23 |
7:36 |
|
| 7/8/2009 |
Run |
Fulton Rt. |
Hill |
7.0 mi |
53:08 |
7:36 |
|
| 6/25/2009 |
Run |
D #1 |
Tempo |
7.7 mi |
58:27 |
7:36 |
|
| 3/17/2010 |
Run |
Circle (hill) |
Easy |
4.0 mi |
30:22 |
7:36 |
|
| 3/24/2010 |
Run |
D #1 |
Easy |
7.7 mi |
58:28 |
7:36 |
|
| 8/17/2020 |
Bike |
Dauphin area |
Easy |
7.3 mi |
55:26 |
7:36 |
|
| 5/19/2015 |
Run |
East Penn Track |
Interval |
4.0 mi |
30:23 |
7:36 |
|
| 8/7/2008 |
Run |
Hbg. |
Easy |
4.5 mi |
34:11 |
7:36 |
|
| 7/26/2011 |
Run |
Millersburg track |
Tempo |
6.0 mi |
45:36 |
7:36 |
|
| 8/3/2011 |
Run |
Le-ellen Rt. |
Easy |
2.0 mi |
15:12 |
7:36 |
|
| 9/3/2011 |
Run |
Yasso 800's |
Interval |
6.0 mi |
45:36 |
7:36 |
|
| 6/17/2013 |
Run |
East Penn Track |
Interval |
5.0 mi |
38:00 |
7:36 |
|
| 2/16/2012 |
Run |
D #1 |
Easy |
7.7 mi |
58:32 |
7:37 |
|
| 10/31/2010 |
Run |
Dauphin area |
Easy |
1.1 mi |
8:22 |
7:37 |
|
| 11/7/2010 |
Run |
Dauphin area |
Easy |
1.1 mi |
8:22 |
7:37 |
|
| 2/4/2017 |
Run |
Al's Hills |
Tempo |
10.0 mi |
1:16:04 |
7:37 |
|
| 7/1/2010 |
Run |
beachhouse to beach |
Easy |
1.4 mi |
10:39 |
7:37 |
|
| 5/9/2013 |
Run |
Poet |
Easy |
1.7 mi |
12:56 |
7:37 |
|
| 5/7/2010 |
Run |
Gym |
Tempo |
6.0 mi |
45:39 |
7:37 |
|
| 12/30/2009 |
Run |
Gym |
Interval |
9.3 mi |
1:10:46 |
7:37 |
|
| 8/1/2010 |
Run |
Dauphin area |
Easy |
3.5 mi |
26:38 |
7:37 |
|
| 7/27/2010 |
Run |
Yasso 800's |
Interval |
6.5 mi |
49:28 |
7:37 |
|
| 4/20/2012 |
Run |
Greenbelt area |
Interval |
10.0 mi |
1:16:07 |
7:37 |
|
| 2/17/2011 |
Run |
Gym |
Tempo |
5.0 mi |
38:05 |
7:37 |
|
| 11/27/2012 |
Run |
Yasso 800's |
Interval |
6.0 mi |
45:42 |
7:37 |
|
| 1/14/2021 |
Run |
Riverview rt |
Tempo |
3.1 mi |
23:37 |
7:38 |
|
| 3/13/2010 |
Run |
Chambersburg 1/2 Marathon |
Race |
13.1 mi |
1:39:49 |
7:38 |
|
| 12/1/2010 |
Run |
Gym |
Interval |
5.0 mi |
38:06 |
7:38 |
|
| 7/6/2010 |
Run |
O.C.M.D. |
Tempo |
6.6 mi |
50:18 |
7:38 |
|
| 11/20/2010 |
Run |
Greenbelt area |
Long |
13.0 mi |
1:39:07 |
7:38 |
|
| 2/24/2011 |
Run |
Heck's/Hagy |
Easy |
6.1 mi |
46:32 |
7:38 |
|
| 6/21/2011 |
Run |
Circle |
Easy |
4.0 mi |
30:31 |
7:38 |
|
| 10/3/2009 |
Run |
Circle (hill) |
Easy |
4.0 mi |
30:32 |
7:38 |
|
| 1/3/2012 |
Run |
Gym |
Interval |
5.0 mi |
38:10 |
7:38 |
|
| 8/31/2008 |
Run |
O.C.M.D. |
Easy |
3.9 mi |
29:47 |
7:39 |
|
| 12/9/2010 |
Run |
D#2 |
Tempo |
10.2 mi |
1:17:54 |
7:39 |
|
| 5/10/2015 |
Run |
Stoney Creek Rail Trail |
Tempo |
10.0 mi |
1:16:23 |
7:39 |
|
| 3/11/2015 |
Run |
Hbg. |
Tempo |
4.5 mi |
34:23 |
7:39 |
|
| 11/14/2012 |
Run |
Greenbelt area |
Tempo |
10.0 mi |
1:16:25 |
7:39 |
|
| 7/31/2015 |
Run |
Enola area |
Interval |
6.0 mi |
45:52 |
7:39 |
|
| 10/11/2011 |
Run |
D #1 |
Tempo |
7.7 mi |
58:52 |
7:39 |
|
| 8/20/2008 |
Run |
Miller |
Easy |
5.5 mi |
42:03 |
7:39 |
|
| 10/22/2008 |
Run |
Stoney Creek Rail Trail |
Easy |
4.0 mi |
30:35 |
7:39 |
|
| 10/17/2011 |
Run |
Yasso 800's |
Interval |
4.0 mi |
30:35 |
7:39 |
|
| 2/9/2012 |
Run |
Fulton Rt. |
Hill |
6.9 mi |
52:46 |
7:39 |
|
| 4/15/2010 |
Run |
Wildwood loop |
Hill |
6.1 mi |
46:39 |
7:39 |
|
| 4/5/2014 |
Run |
Wildwood area |
Tempo |
7.0 mi |
53:32 |
7:39 |
|
| 7/31/2021 |
Run |
O.C.M.D.- Sinepuxent |
Tempo |
6.2 mi |
47:25 |
7:39 |
|
| 2/27/2014 |
Run |
Dauphin area |
Easy |
1.0 mi |
7:39 |
7:39 |
|
| 9/26/2012 |
Run |
Stoney Creek Rail Trail |
Interval |
6.0 mi |
45:55 |
7:40 |
|
| 4/12/2013 |
Run |
Gym |
Tempo |
5.0 mi |
38:16 |
7:40 |
|
| 6/5/2009 |
Run |
Railroad Rt. |
Easy |
3.8 mi |
29:05 |
7:40 |
|
| 2/16/2010 |
Run |
Gym |
Tempo |
4.0 mi |
30:37 |
7:40 |
|
| 9/29/2011 |
Run |
Stoney Creek Rail Trail |
Tempo |
8.0 mi |
1:01:14 |
7:40 |
|
| 10/22/2009 |
Run |
Heck's/Hagy |
Easy |
6.1 mi |
46:42 |
7:40 |
|
| 7/15/2013 |
Run |
East Penn Track |
Interval |
3.7 mi |
28:20 |
7:40 |
|
| 2/3/2009 |
Run |
Railroad Rt. |
Tempo |
3.8 mi |
29:06 |
7:40 |
|
| 7/10/2010 |
Run |
Dauphin area |
Easy |
4.5 mi |
34:28 |
7:40 |
|
| 5/23/2011 |
Run |
Gym |
Interval |
2.5 mi |
19:09 |
7:40 |
|
| 10/8/2013 |
Run |
East Penn Track |
Tempo |
5.0 mi |
38:18 |
7:40 |
|
| 11/13/2016 |
Run |
Harrisburg Marathon Relay |
Race |
8.1 mi |
1:02:03 |
7:40 |
|
| 1/12/2012 |
Run |
Miller |
Easy |
5.5 mi |
42:08 |
7:40 |
|
| 11/26/2011 |
Run |
Forbidden Trail (plymouth meeting) |
Tempo |
10.8 mi |
1:22:45 |
7:40 |
|