Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
9/19/2009 Run
Bethpage Bike Path (sunrise start)
Hills 6.5 mi 56:40 8:44
9/17/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 3.1 mi 28:40 9:15
9/12/2009 Run
Treadmill 25min. AMBx1
Hills 3.1 mi 28:50 9:19
9/10/2009 Run
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise)
Hills 4.0 mi 38:19 9:35
9/9/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 3.1 mi 27:23 8:50
9/4/2009 Run
TM@Home AMB x1
Taper Run 1.5 mi 14:35 9:44
9/2/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Long (est) 6.3 mi 57:10 9:09
9/1/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 3.1 mi 29:10 9:25
8/31/2009 Run
Massapequa / Farmingdale Bike Path (sunrise start)
Long (est) 6.3 mi 1:00:00 9:36
8/29/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Hills 5.2 mi 49:00 9:28
8/10/2009 Run
TM Hills
Hills 5.0 mi 45:00 9:00
8/8/2009 Run
Massapequa Mile
Race 1.0 mi 6:33 6:33
8/8/2009 Run
Pre-Race Warm Up Run
Easy 1.0 mi 9:31 9:31
8/8/2009 Run
Pre-Race Warm Up Run
Easy 1.0 mi 9:22 9:22
8/6/2009 Run
TM @ 15 min. + 1.5 mile loop + AMBx1
Recovery Run 3.5 mi 32:47 9:22
8/3/2009 Run
Jones Beach (summer run series)
Race 5.0 mi 40:29 8:06
8/2/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 3.1 mi 29:23 9:29
7/30/2009 Run
Crowne Plaza (Hotel Treadmill)
Easy 3.1 mi 29:55 9:40
7/24/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 4.0 mi    
7/23/2009 Run
Treadmill 25min. AMBx1
Recovery Run 3.1 mi 29:48 9:37
7/20/2009 Run
Summer Run Series @ Caumsett State Park
Race 3.1 mi 22:41 7:20
7/20/2009 Run
Pre-Race Warm Up Run
Easy 1.1 mi 10:48 9:50
7/18/2009 Run
Hill training on TM
Hills 5.0 mi 47:29 9:30
7/17/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 4.0 mi 38:54 9:44
7/16/2009 Run
TM@Home AMB x1
Recovery Run 3.1 mi 29:47 9:37
7/9/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 4.0 mi 37:47 9:27
7/8/2009 Run
Treadmill 25min. AMBx1
Recovery Run 3.1 mi 29:20 9:28
7/4/2009 Run
Bellmore Striders Independence Day Run
Race 4.0 mi 31:31 7:53
7/1/2009 Run
LIRRC Summer Run Series
Race 3.1 mi 22:57 7:25
7/1/2009 Run
Pre-Race Warm Up Run
Easy 1.0 mi 8:59 8:59
6/30/2009 Run
Treadmill 25min. AMBx1
Easy 3.1 mi 29:17 9:27
6/28/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 5.0 mi 48:27 9:42
6/27/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 4.0 mi 39:10 9:48
6/26/2009 Run
Treadmill 25min. AMBx1
Recovery Run 3.1 km 29:50 15:30
6/19/2009 Run
5k loop (clockwise) In my hood.
Taper Run 3.3 mi 28:55 8:54
6/18/2009 Run
Hill training on TM
Hills 5.0 mi 16:59 3:24
6/16/2009 Run
Hill training on TM
Hills 5.0 mi 48:09 9:38
6/14/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 3.1 mi 28:56 9:20
6/11/2009 Run
Pre-Race Warm Up Run
Race 1.0 mi 9:40 9:40
6/9/2009 Run
Treadmill @ Home
Taper Run 3.1 mi 30:00 9:41
6/6/2009 Run
Wounded Warrior 5k
Race 3.1 mi 22:47 7:21
6/4/2009 Run
Treadmill 25min. AMBx1
Taper Run 3.1 mi 29:03 9:23
6/2/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Hills 4.8 mi 43:05 9:05
5/29/2009 Run
TM Hills 1>10%10%>1 Then outside for tempo 3.2 Loop
Hills 6.2 mi 56:40 9:09
5/27/2009 Run
Treadmill then outside AMB x1
Hills 4.0 mi 39:08 9:47
5/26/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 3.1 mi 28:08 9:05
5/25/2009 Run
Treadmill then outside AMB x1
Easy 3.1 mi 29:16 9:27
5/21/2009 Run
Treadmill @ Home
Recovery Run 3.1 mi 29:59 9:41
5/20/2009 Run
Treadmill @ Home
Recovery Run 3.1 mi 29:59 9:41
5/16/2009 Run
Healthy Kindey 10k (Central Park)
Race 6.2 mi 51:13 8:16
5/14/2009 Run
Treadmill then outside AMB x1
Taper Run 3.1 mi 28:53 9:20
5/13/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Taper Run 3.1 mi 26:48 8:39
5/11/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Hills 5.0 mi 48:28 9:42
5/9/2009 Run
Treadmill then outside AMB x2
Interval 3.1 mi 27:03 8:44
5/8/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 4.0 mi 38:27 9:37
5/7/2009 Run
Treadmill @ Home
Recovery Run 3.1 mi 30:00 9:41
5/3/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Race 6.2 mi 48:04 7:46
5/1/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Taper Run 3.1 mi 28:55 9:20
4/30/2009 Run
Treadmill @ Home
Taper Run 3.1 mi 30:00 9:41
4/28/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Hills 5.0 mi 48:08 9:38
4/26/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Easy 3.1 mi 28:51 9:19
4/24/2009 Run
TM 1 mile, then Intervals AMB
Interval 6.0 mi 51:00 8:30
4/23/2009 Run
Treadmill 25min. AMBx1
Recovery Run 3.1 mi 29:45 9:36
4/22/2009 Run
Treadmill 25min. AMBx1
Recovery Run 3.1 mi 30:02 9:42
4/19/2009 Run
1.5 Loop
Tune-Up Race 6.2 mi 55:32 8:58
4/17/2009 Run
TM@Home AMB x1
Easy 3.1 mi 29:23 9:29
4/15/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Hills 5.0 mi    
4/14/2009 Run
TM@Home AMB x1
Easy 3.1 mi 29:34 9:33
4/13/2009 Run
Treadmill @ Home
Interval 5.2 mi 45:04 8:37
4/11/2009 Run
Treadmill @ Home
Hills 6.2 mi 1:00:00 9:41
4/9/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 3.0 mi 28:43 9:35
4/8/2009 Run
Treadmill @ Home
Recovery Run 3.1 mi 30:00 9:41
4/4/2009 Run
Run for ASPIRE
Race 6.2 mi 48:58 7:54
4/2/2009 Run
1.5 Loop
Taper Run 1.5 mi 13:25 8:57
4/1/2009 Run
Treadmill @ Home
Taper Run 1.6 mi 15:00 9:23
3/31/2009 Run
TM 1 mile, then Intervals AMB
Interval 5.2 mi 46:03 8:52
3/31/2009 Run
Treadmill @ Home
Recovery Run 1.6 mi 15:00 9:23
3/26/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:40 9:35
3/25/2009 Run
Treadmill @ Home
Hills 5.0 mi 45:00 9:00
3/23/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:55 9:40
3/21/2009 Run
Hills on TM>Outside 1.5 Loop x2
Hills 7.4 mi 1:05:34 8:52
3/19/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:45 9:36
3/18/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:50 9:38
3/16/2009 Run
TM 1 mile, then Intervals AMB
Interval 5.3 mi 45:10 8:37
3/15/2009 Run
TM@Home AMB x1
Recovery Run 3.1 mi 28:58 9:21
3/14/2009 Run
TM @ Home + 1.5 miles loop "In My Hood"
Recovery Run 3.1 mi 28:16 9:08
3/12/2009 Run
Treadmill @ Home
Recovery Run 3.1 mi 29:50 9:38
3/7/2009 Run
Kings Park (no mrecy) 15k
Race 9.3 mi 1:24:29 9:06
3/5/2009 Run
Treadmill @ Home
Taper Run 3.1 mi 29:55 9:40
3/4/2009 Run
Treadmill @ Home
Taper Run 3.1 mi 29:55 9:40
3/3/2009 Run
Treadmill @ Home
Taper Run 3.1 mi 30:00 9:41
3/1/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:55 9:40
2/28/2009 Run
Hills on TM>Outside5kLoop>CounterClockwise>AMBX1
Long (est) 8.7 mi 1:17:48 8:57
2/26/2009 Run
Treadmill @ Home
Hills 5.0 mi 46:39 9:20
2/25/2009 Run
Treadmill @ Home
Easy 3.1 mi 29:55 9:40
2/24/2009 Run
TM 1 mile, then Intervals AMB
Interval 5.0 mi 42:30 8:30
2/22/2009 Run
Hills on TM>Outside5kLoop>CounterClockwise>AMBX1
Easy 3.1 mi 30:00 9:41
2/21/2009 Run
Hills on TM>Outside5kLoop>CounterClockwise>AMBX1
Long (est) 7.0 mi 1:02:30 8:56
2/18/2009 Run
Treadmill @ Home
Hills 5.0 mi 45:00 9:00
2/16/2009 Run
TM 1 mile, then Intervals AMB
Interval 5.3 mi 45:38 8:42