| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 6/11/2009 |
Run |
Pre-Race Warm Up Run |
Race |
1.0 mi |
9:40 |
9:40 |
 |
| 7/1/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
8:59 |
8:59 |
|
| 8/8/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:22 |
9:22 |
|
| 8/8/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:31 |
9:31 |
|
| 8/8/2009 |
Run |
Massapequa Mile |
Race |
1.0 mi |
6:33 |
6:33 |
|
| 7/20/2009 |
Run |
Pre-Race Warm Up Run |
Easy |
1.1 mi |
10:48 |
9:50 |
|
| 4/2/2009 |
Run |
1.5 Loop |
Taper Run |
1.5 mi |
13:25 |
8:57 |
|
| 9/4/2009 |
Run |
TM@Home AMB x1 |
Taper Run |
1.5 mi |
14:35 |
9:44 |
|
| 3/31/2009 |
Run |
Treadmill @ Home |
Recovery Run |
1.6 mi |
15:00 |
9:23 |
|
| 4/1/2009 |
Run |
Treadmill @ Home |
Taper Run |
1.6 mi |
15:00 |
9:23 |
|
| 6/26/2009 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 km |
29:50 |
15:30 |
|
| 12/17/2008 |
Run |
Treadmill @ Home [2] |
Recovery Run |
3.0 mi |
28:55 |
9:39 |
|
| 12/28/2008 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.0 mi |
29:09 |
9:43 |
|
| 1/7/2009 |
Run |
Treadmill @ Home |
Easy |
3.0 mi |
29:00 |
9:40 |
|
| 1/29/2009 |
Run |
TM @ Home |
Taper Run |
3.0 mi |
27:00 |
9:00 |
|
| 4/9/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
3.0 mi |
28:43 |
9:35 |
|
| 12/25/2008 |
Run |
Treadmill then outside AMB x1 |
Recovery Run |
3.0 mi |
29:10 |
9:40 |
|
| 1/11/2009 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.0 mi |
29:55 |
9:55 |
|
| 1/4/2009 |
Run |
Treadmill then outside AMB x2 |
Easy |
3.0 mi |
29:19 |
9:39 |
|
| 1/14/2009 |
Run |
TM @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 1/15/2009 |
Run |
TM @ Home |
Easy |
3.1 mi |
28:30 |
9:12 |
|
| 1/25/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
29:13 |
9:26 |
|
| 1/26/2009 |
Run |
TM @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 2/15/2009 |
Run |
Treadmill then outside AMB x2 |
Easy |
3.1 mi |
29:23 |
9:29 |
|
| 2/22/2009 |
Run |
Hills on TM>Outside5kLoop>CounterClockwise>AMBX1 |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 2/25/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:55 |
9:40 |
|
| 3/1/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:55 |
9:40 |
|
| 3/3/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 3/4/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
29:55 |
9:40 |
|
| 3/5/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
29:55 |
9:40 |
|
| 3/12/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:50 |
9:38 |
|
| 3/14/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
3.1 mi |
28:16 |
9:08 |
|
| 3/15/2009 |
Run |
TM@Home AMB x1 |
Recovery Run |
3.1 mi |
28:58 |
9:21 |
|
| 3/18/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:50 |
9:38 |
|
| 3/19/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:45 |
9:36 |
|
| 3/23/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:55 |
9:40 |
|
| 3/26/2009 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:40 |
9:35 |
|
| 4/8/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 4/14/2009 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:34 |
9:33 |
|
| 4/17/2009 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:23 |
9:29 |
|
| 4/22/2009 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
30:02 |
9:42 |
|
| 4/23/2009 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:45 |
9:36 |
|
| 4/26/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
28:51 |
9:19 |
|
| 4/30/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 5/1/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
3.1 mi |
28:55 |
9:20 |
|
| 5/7/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 5/9/2009 |
Run |
Treadmill then outside AMB x2 |
Interval |
3.1 mi |
27:03 |
8:44 |
|
| 5/13/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
3.1 mi |
26:48 |
8:39 |
|
| 5/14/2009 |
Run |
Treadmill then outside AMB x1 |
Taper Run |
3.1 mi |
28:53 |
9:20 |
|
| 5/20/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:59 |
9:41 |
|
| 5/21/2009 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:59 |
9:41 |
|
| 5/25/2009 |
Run |
Treadmill then outside AMB x1 |
Easy |
3.1 mi |
29:16 |
9:27 |
|
| 5/26/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
28:08 |
9:05 |
|
| 6/4/2009 |
Run |
Treadmill 25min. AMBx1 |
Taper Run |
3.1 mi |
29:03 |
9:23 |
|
| 6/6/2009 |
Run |
Wounded Warrior 5k |
Race |
3.1 mi |
22:47 |
7:21 |
|
| 6/9/2009 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
30:00 |
9:41 |
|
| 6/14/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
3.1 mi |
28:56 |
9:20 |
|
| 6/30/2009 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:17 |
9:27 |
|
| 7/1/2009 |
Run |
LIRRC Summer Run Series |
Race |
3.1 mi |
22:57 |
7:25 |
|
| 7/8/2009 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:20 |
9:28 |
|
| 7/16/2009 |
Run |
TM@Home AMB x1 |
Recovery Run |
3.1 mi |
29:47 |
9:37 |
|
| 7/20/2009 |
Run |
Summer Run Series @ Caumsett State Park |
Race |
3.1 mi |
22:41 |
7:20 |
|
| 7/23/2009 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:48 |
9:37 |
|
| 7/30/2009 |
Run |
Crowne Plaza (Hotel Treadmill) |
Easy |
3.1 mi |
29:55 |
9:40 |
|
| 8/2/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
29:23 |
9:29 |
|
| 9/1/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
29:10 |
9:25 |
|
| 9/9/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
3.1 mi |
27:23 |
8:50 |
|
| 9/12/2009 |
Run |
Treadmill 25min. AMBx1 |
Hills |
3.1 mi |
28:50 |
9:19 |
|
| 9/17/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
3.1 mi |
28:40 |
9:15 |
|
| 6/19/2009 |
Run |
5k loop (clockwise) In my hood. |
Taper Run |
3.3 mi |
28:55 |
8:54 |
|
| 8/6/2009 |
Run |
TM @ 15 min. + 1.5 mile loop + AMBx1 |
Recovery Run |
3.5 mi |
32:47 |
9:22 |
|
| 1/31/2009 |
Run |
Snowflake 4 mile @ Long Beach Boardwalk |
Race |
4.0 mi |
31:11 |
7:48 |
|
| 5/8/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
38:27 |
9:37 |
|
| 5/27/2009 |
Run |
Treadmill then outside AMB x1 |
Hills |
4.0 mi |
39:08 |
9:47 |
|
| 6/27/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
39:10 |
9:48 |
|
| 7/4/2009 |
Run |
Bellmore Striders Independence Day Run |
Race |
4.0 mi |
31:31 |
7:53 |
|
| 7/9/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
37:47 |
9:27 |
|
| 7/17/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
38:54 |
9:44 |
|
| 7/24/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
|
|
|
| 9/10/2009 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Hills |
4.0 mi |
38:19 |
9:35 |
|
| 6/2/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Hills |
4.8 mi |
43:05 |
9:05 |
|
| 12/30/2008 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Tempo |
5.0 mi |
48:21 |
9:41 |
|
| 1/6/2009 |
Run |
TM@Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 1/8/2009 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 1/13/2009 |
Run |
TM @ Home |
Hills |
5.0 mi |
45:30 |
9:06 |
|
| 1/28/2009 |
Run |
TM @ Home |
Taper Run |
5.0 mi |
45:00 |
9:00 |
|
| 2/18/2009 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 2/24/2009 |
Run |
TM 1 mile, then Intervals AMB |
Interval |
5.0 mi |
42:30 |
8:30 |
|
| 2/26/2009 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
46:39 |
9:20 |
|
| 3/25/2009 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 4/15/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Hills |
5.0 mi |
|
|
|
| 4/28/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Hills |
5.0 mi |
48:08 |
9:38 |
|
| 5/11/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Hills |
5.0 mi |
48:28 |
9:42 |
|
| 6/16/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
48:09 |
9:38 |
|
| 6/18/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
16:59 |
3:24 |
|
| 6/28/2009 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
5.0 mi |
48:27 |
9:42 |
|
| 7/18/2009 |
Run |
Hill training on TM |
Hills |
5.0 mi |
47:29 |
9:30 |
|
| 8/3/2009 |
Run |
Jones Beach (summer run series) |
Race |
5.0 mi |
40:29 |
8:06 |
|
| 8/10/2009 |
Run |
TM Hills |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 12/27/2008 |
Run |
Treadmill then outside AMB x2 |
Hills |
5.0 mi |
48:54 |
9:43 |
|