| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 1/21/2010 |
Run |
TM (quasi) Hill 1%>5% +speed |
Recovery Run |
3.1 mi |
|
|
 |
| 9/5/2009 |
Run |
Pre-Race Warm Up Run |
Hills |
0.3 mi |
2:54 |
8:32 |
|
| 9/5/2009 |
Run |
Main St. Mile - Farmingdale, NY |
Race |
1.0 mi |
6:21 |
6:21 |
|
| 9/5/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
8:57 |
8:57 |
|
| 3/27/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:04 |
9:04 |
|
| 1/17/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:08 |
9:08 |
|
| 8/26/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:24 |
9:24 |
|
| 1/31/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:33 |
9:33 |
|
| 8/19/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:40 |
9:40 |
|
| 12/12/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:40 |
9:40 |
|
| 1/16/2010 |
Run |
1.5 Loop |
Taper Run |
1.6 mi |
12:42 |
7:57 |
|
| 3/31/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
13:09 |
8:46 |
|
| 9/24/2009 |
Run |
1.5 Loop |
Taper Run |
1.7 mi |
13:21 |
8:06 |
|
| 3/17/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
14:05 |
9:16 |
|
| 8/16/2009 |
Run |
1.5 Loop |
Easy |
1.5 mi |
14:23 |
9:36 |
|
| 1/30/2010 |
Run |
Treadmill then outside AMB x1 |
Taper Run |
1.5 mi |
14:40 |
9:39 |
|
| 11/26/2009 |
Run |
1 Mile loop |
Taper Run |
2.0 mi |
16:26 |
8:13 |
|
| 1/2/2010 |
Run |
TM - Newbridge to 7th St. then back + AMB x1 |
Easy |
2.2 mi |
18:54 |
8:48 |
|
| 1/8/2010 |
Run |
Treadmill @ Home |
Easy |
2.1 mi |
20:00 |
9:32 |
|
| 11/15/2009 |
Run |
Mineola Mustang's |
Race |
3.1 mi |
21:57 |
7:05 |
|
| 10/17/2009 |
Run |
Treadmill then outside AMB x1 |
Race |
3.1 mi |
22:07 |
7:07 |
|
| 8/26/2009 |
Run |
1.5 Loop |
Race |
3.1 mi |
22:49 |
7:22 |
|
| 8/19/2009 |
Run |
1.5 Loop |
Race |
3.1 mi |
23:10 |
7:29 |
|
| 1/31/2010 |
Run |
Jones Beach 5k (winter run series) |
Race |
3.1 mi |
23:12 |
7:30 |
|
| 11/29/2009 |
Run |
Rob's Run (xc) |
Race |
3.1 mi |
23:14 |
7:30 |
|
| 1/17/2010 |
Run |
Robert Moses 5k (winter run series) |
Race |
3.1 mi |
23:25 |
7:34 |
|
| 10/25/2009 |
Run |
Long Island Road Runners Club (eisenhower park) |
Tune-Up Race |
3.1 mi |
24:42 |
7:59 |
|
| 4/1/2010 |
Run |
1 Mile loop |
Recovery Run |
3.0 mi |
27:27 |
9:09 |
|
| 12/19/2009 |
Run |
Ho Ho Ho Holiday Run |
Race |
3.1 mi |
28:13 |
9:07 |
|
| 4/13/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:16 |
9:27 |
|
| 11/5/2009 |
Run |
Treadmill then outside AMB x1 |
Easy |
3.1 mi |
29:17 |
9:27 |
|
| 9/23/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
3.1 mi |
29:27 |
9:30 |
|
| 11/3/2009 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:27 |
9:30 |
|
| 3/23/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:30 |
9:31 |
|
| 3/25/2010 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:30 |
9:31 |
|
| 8/18/2009 |
Run |
Treadmill then outside AMB x1 |
Easy |
3.1 mi |
29:31 |
9:32 |
|
| 10/8/2009 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:31 |
9:32 |
|
| 10/13/2009 |
Run |
Treadmill then outside AMB x1 |
Easy |
3.1 mi |
29:35 |
9:33 |
|
| 5/2/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:36 |
9:33 |
|
| 1/24/2010 |
Run |
Bethpage Bike Path (sunrise start) |
Recovery Run |
3.1 mi |
29:37 |
9:34 |
|
| 1/27/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:38 |
9:34 |
|
| 4/8/2010 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:38 |
9:34 |
|
| 10/29/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:40 |
9:35 |
|
| 1/3/2010 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:43 |
9:36 |
|
| 5/14/2010 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:43 |
9:36 |
|
| 12/9/2009 |
Run |
TM@Home AMB x1 |
Taper Run |
3.1 mi |
29:46 |
9:37 |
|
| 3/18/2010 |
Run |
TM@Home AMB x1 |
Recovery Run |
3.1 mi |
29:46 |
9:37 |
|
| 11/27/2009 |
Run |
Treadmill 25min. AMBx1 |
Taper Run |
3.1 mi |
29:47 |
9:37 |
|
| 10/1/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:50 |
9:38 |
|
| 10/6/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:50 |
9:38 |
|
| 11/24/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:50 |
9:38 |
|
| 2/21/2010 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:55 |
9:40 |
|
| 2/24/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:55 |
9:40 |
|
| 8/11/2009 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:58 |
9:40 |
|
| 10/21/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:59 |
9:41 |
|
| 8/24/2009 |
Run |
TM Hills |
Hills |
3.1 mi |
30:00 |
9:41 |
|
| 11/13/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 11/19/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 12/3/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 12/17/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 1/12/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 1/20/2010 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 2/10/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 3/2/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 3/4/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 3/8/2010 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 3/21/2010 |
Run |
Oyster Bay training on festival course |
Recovery Run |
3.5 mi |
30:29 |
8:43 |
|
| 9/13/2009 |
Run |
Long Island Road Runners Club (eisenhower park) |
Tune-Up Race |
4.0 mi |
30:40 |
7:40 |
|
| 3/10/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
4.0 mi |
36:24 |
9:06 |
|
| 12/12/2009 |
Run |
Snowball 5 mile |
Race |
5.0 mi |
36:43 |
7:21 |
|
| 10/22/2009 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Recovery Run |
4.0 mi |
37:36 |
9:24 |
|
| 11/21/2009 |
Run |
TM @ 15 min. + 1.5 mile loop + AMBx1 |
Recovery Run |
4.0 mi |
37:39 |
9:25 |
|
| 1/5/2010 |
Run |
Treadmill @ Home |
Easy |
4.0 mi |
38:00 |
9:30 |
|
| 1/6/2010 |
Run |
Treadmill @ Home |
Easy |
4.0 mi |
38:10 |
9:33 |
|
| 3/9/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
4.0 mi |
38:24 |
9:36 |
|
| 10/3/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
38:47 |
9:42 |
|
| 1/15/2010 |
Run |
Treadmill then outside AMB x1 |
Taper Run |
4.0 mi |
38:55 |
9:44 |
|
| 12/8/2009 |
Run |
TM@Home AMB x1 |
Taper Run |
4.0 mi |
39:30 |
9:53 |
|
| 2/9/2010 |
Run |
Hill training on TM |
Hills |
4.1 mi |
39:59 |
9:46 |
|
| 1/28/2010 |
Run |
TM Hills |
Hills |
4.3 mi |
40:00 |
9:25 |
|
| 2/11/2010 |
Run |
Treadmill @ Home |
Hills |
4.1 mi |
40:00 |
9:46 |
|
| 5/5/2010 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Hills |
5.0 mi |
41:50 |
8:22 |
|
| 4/12/2010 |
Run |
TM Hills (1%>10%)(L5>L6) 1.5 Loop (clockwise) |
Hills |
5.0 mi |
43:03 |
8:37 |
|
| 10/12/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
43:09 |
8:38 |
|
| 8/12/2009 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Hills |
5.0 mi |
43:43 |
8:45 |
|
| 8/17/2009 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Hills |
5.0 mi |
44:03 |
8:49 |
|
| 11/2/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
44:10 |
8:50 |
|
| 11/4/2009 |
Run |
TM 1 mile, then Intervals AMB |
Interval |
5.3 mi |
44:11 |
8:25 |
|
| 9/21/2009 |
Run |
TM Hills 1>10% >1%>10%>1% w/speed +ambX1 |
Hills |
5.0 mi |
44:20 |
8:52 |
|
| 3/22/2010 |
Run |
Treadmill then outside AMB x1 |
Hills |
5.0 mi |
44:35 |
8:55 |
|
| 11/9/2009 |
Run |
TM Hills 1>10% >1%>10%>1% w/speed +ambX1 |
Hills |
5.0 mi |
44:37 |
8:56 |
|
| 11/25/2009 |
Run |
TM 1 mile, then Intervals AMB |
Interval |
5.0 mi |
44:45 |
8:57 |
|
| 3/24/2010 |
Run |
Speed Intervals AMB |
Interval |
5.0 mi |
44:51 |
8:59 |
|
| 10/5/2009 |
Run |
TM Hills 1>10% >1%>10%>1% w/speed +ambX1 |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 10/23/2009 |
Run |
TM Hills |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 10/28/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 1/13/2010 |
Run |
TM Hills |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 1/26/2010 |
Run |
TM Hills |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 2/23/2010 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 2/25/2010 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|