Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
11/17/2013 Run
Pre-Race Warm Up Run
 Easy 0.5 mi 4:50 9:40
9/21/2013 Run
Pre-Race Warm Up Run
 Easy 0.5 mi 4:56 9:53
6/15/2013 Run
Treadmill @ Home
 Easy 0.6 mi 5:00 8:21
7/29/2013 Run
Pre-Race Warm Up Run
 Easy 0.7 mi 6:42 10:09
8/23/2013 Run
Around My Block (clockwise)
 Easy 1.0 mi 8:49 8:50
7/22/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 8:59 8:59
7/8/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:01 9:01
7/15/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:09 9:10
6/24/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:10 9:10
10/26/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:13 9:13
12/1/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:32 9:32
8/5/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:46 9:47
9/2/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:51 9:52
6/6/2013 Run
Pre-Race Warm Up Run
 Easy 1.0 mi 9:59 9:59
12/7/2013 Run
Pre-Race Warm Up Run
 Easy 1.1 mi 10:01 9:33
6/15/2013 Run
1.5 Loop
 Tempo 1.5 mi 12:01 8:01
10/19/2013 Run
Pre-Race Warm Up Run
 Easy 1.3 mi 12:26 9:57
11/9/2013 Run
Pre-Race Warm Up Run
 Easy 1.3 mi 12:31 9:38
11/28/2013 Run
1.5 Loop
 Tempo 1.5 mi 12:41 8:28
9/6/2013 Run
Around My Block (clockwise)
 Tempo 1.5 mi 13:29 8:53
8/31/2013 Run
WORC Labor Day week-end Fun Run
 Easy 1.7 mi 14:04 8:17
8/31/2013 Run
WORC Labor Day week-end Fun Run
 Easy 1.7 mi 14:29 8:20
6/9/2013 Run
1.5 Loop
 Recovery Run 1.5 mi 14:29 9:36
6/20/2013 Run
Treadmill @ Home
 Recovery Run 1.7 mi 15:01 9:07
7/20/2013 Run
TM > 1.5 loop
 Taper Run 2.1 mi 18:37 8:52
8/17/2013 Run
1.5 Loop
 Easy 2.0 mi 18:56 9:20
7/15/2013 Run
Summer Run Series @ Hempstead Lake
 Race 2.5 mi 19:12 7:45
6/15/2013 Run
Treadmill @ Home
 Easy 2.2 mi 20:00 9:06
9/19/2013 Run
Route To: Parkway School Field
 Taper Run 2.4 mi 20:53 8:54
8/23/2013 Run
Cedar Creek Park - Hills
 Hills 2.0 mi 21:14 10:38
12/7/2013 Run
Seaford Hot Chocolate 5k
 Race 3.1 mi 21:59 7:06
10/26/2013 Run
Sleepy Hollow Halloween Run
 Race 3.1 mi 22:37 7:18
10/19/2013 Run
Oyster Bay Fest 5k
 Race 3.1 mi 22:38 7:19
12/1/2013 Run
Rob's Run (xc)
 Race 3.1 mi 22:53 7:23
7/29/2013 Run
Summer Run Series @ Robert Moses
 Race 3.1 mi 23:33 7:36
11/17/2013 Run
Eisenhower Park
 Race 3.1 mi 23:34 7:36
6/5/2014 Run
Police Appreciation Run
 Race 3.1 mi 23:36 7:37
6/20/2013 Run
1.5 Loop
 Recovery Run 2.7 mi 23:37 8:55
7/22/2013 Run
Summer Run Series @ Caumsett State Park
 Race 3.1 mi 23:42 7:39
6/6/2013 Run
Police Appreciation Run
 Race 3.1 mi 24:36 7:57
7/8/2013 Run
Summer Run Series @ Bethpage Park
 Race 3.1 mi 24:59 8:04
6/11/2013 Run
Treadmill @ Home
 Recovery Run 2.8 mi 25:00 9:06
8/21/2013 Run
Eisenhower Park
 Tempo 3.2 mi 25:15 8:00
6/25/2014 Run
LIRRC - Summer Run Series
 Recovery Race 3.1 mi 26:23 8:31
5/25/2013 Run
Glenbrook Farm Resort
 Easy 3.1 mi 26:40 8:35
8/14/2013 Run
Eisenhower Park
 Easy 3.1 mi 27:52 9:00
7/6/2013 Run
TM > 1.5 loop
 Recovery Run 3.1 mi 28:03 9:03
7/31/2013 Run
Eisenhower Park
 Recovery Run 3.1 mi 28:04 9:04
9/13/2013 Run
Home to Hempstead Tpk. & Back + AMB
 Easy 3.1 mi 28:12 9:15
9/18/2013 Run
Home to Hempstead Tpk. & Back + AMB
 Taper Run 3.2 mi 28:15 8:52
8/7/2013 Run
Eisenhower Park
 Recovery Run 3.1 mi 28:27 9:11
12/15/2013 Run
3.25 mile loop
 Recovery Run 3.3 mi 28:27 8:44
8/9/2013 Run
Around My Block (clockwise)
 Recovery Run 3.1 mi 28:30 9:21
7/11/2013 Run
TM > 1.5 loop
 Recovery Run 3.1 mi 28:31 9:13
9/10/2013 Run
1.5 Loop
 Easy 3.2 mi 29:01 9:11
9/26/2013 Run
Home to Hempstead Tpk. & Back + AMB
 Easy 3.2 mi 29:09 9:07
11/29/2013 Run
New.Hemp.Dia.Bee.Bel.Fal.Hil.Gro.Rom.Mid.Ton.
 Taper Run 3.3 mi 29:21 9:02
9/16/2013 Run
Pre-Race Warm Up Run
 Taper Run 3.2 mi 29:30 9:15
12/12/2013 Run
3.25 mile loop
 Recovery Run 3.3 mi 29:48 9:06
9/28/2013 Run
Oyster Bay training on festival course
 Hills 3.4 mi 29:51 8:49
11/13/2013 Run
Long Loop
 Recovery Run 3.3 mi 29:55 9:13
7/10/2013 Run
Treadmill @ Home
 Recovery Run 3.1 mi 30:00 9:41
7/24/2013 Run
Eisenhower Park
 Recovery Run 3.1 mi 30:04 9:43
11/19/2013 Run
Long Loop
 Recovery Run 3.3 mi 30:12 9:15
11/7/2013 Run
Long Loop
 Taper Run 3.3 mi 30:19 9:13
9/4/2013 Run
1 Mile loop
 Easy 3.3 mi 30:19 9:17
8/3/2013 Run
Jones Beach BikePath
 Easy 3.0 mi 30:23 10:04
8/28/2013 Run
LIRRC - Summer Run Series
 Easy 3.1 mi 30:27 9:50
10/30/2013 Run
Long Loop
 Recovery Run 3.3 mi 30:38 9:19
12/9/2013 Run
Long Loop
 Recovery Run 3.3 mi 30:44 9:23
10/22/2013 Run
Long Loop +
 Recovery Run 3.3 mi 30:52 9:27
7/17/2013 Run
Eisenhower Park
 Tune-Up Race 3.1 mi 32:32 10:30
9/6/2013 Run
1 Mile loop
 Easy 3.5 mi 32:58 9:26
3/1/2013 Run
Treadmill @ Home
 RTN from Injury 3.2 mi 35:00 10:55
6/13/2013 Run
Treadmill @ Home
 Hills 4.0 mi 35:01 8:46
12/5/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Recovery Run 4.1 mi 36:04 8:48
10/31/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Recovery Run 4.0 mi 36:30 9:08
11/26/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Taper Run 4.1 mi 36:39 9:01
8/17/2013 Run
Jones Beach BikePath
 Easy 4.0 mi 36:50 9:13
8/2/2013 Run
Summer Run Series @ Robert Moses
 Interval 4.3 mi 36:51 8:41
7/26/2013 Run
AMB 1/2 Mile Intervals TM-warm up&cool down
 Interval 4.0 mi 36:55 9:14
11/14/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Recovery Run 4.2 mi 36:56 8:54
6/3/2013 Run
TM + Outside 1.5 mile Loop @ Tempo Pace
 Tempo 4.0 mi 37:03 9:16
8/11/2013 Run
Jones Beach BikePath
 Easy 4.0 mi 37:07 9:17
12/10/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Recovery Run 4.1 mi 37:08 9:01
7/13/2013 Run
Jones Beach BikePath
 Recovery Run 4.0 mi 37:14 9:19
7/19/2013 Run
AMB 1/2 Mile Intervals TM-warm up&cool down
 Interval 4.0 mi 37:16 9:19
10/23/2013 Run
Long Loop +
 Recovery Run 4.0 mi 37:23 9:20
11/20/2013 Run
4 mile Loop - Newbridge>Hemptead>Loring>NJerusalem
 Recovery Run 4.1 mi 37:33 9:06
9/5/2013 Run
1 Mile loop
 Easy 4.0 mi 37:39 9:25
6/21/2013 Run
Jones Beach BikePath
 Recovery Run 4.0 mi 37:41 9:26
7/27/2013 Run
Jones Beach BikePath
 Easy 4.0 mi 37:48 9:27
8/16/2013 Run
TM + Outside 1.5 mile Loop @ Tempo Pace
 Hills 4.3 mi 37:48 8:54
8/5/2013 Run
Summer Run Series @ Jones Beach
 Race 5.0 mi 38:14 7:39
8/19/2013 Run
1.5 Loop 25 Min. TM
 Hills 4.2 mi 38:17 9:14
8/12/2013 Run
1.5 Loop 25 Min. TM
 Hills 4.2 mi 38:47 9:21
9/2/2013 Run
Long Beach LABORDAY 5 MILE
 Easy 5.0 mi 39:55 7:59
3/3/2013 Run
Treadmill @ Home
 RTN from Injury 2.5 mi 40:00 16:20
3/5/2013 Run
Treadmill @ Home
 RTN from Injury 2.6 mi 40:00 15:38
3/7/2013 Run
Treadmill @ Home
 RTN from Injury 3.2 mi 40:00 12:26
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