| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 4/29/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
|
29:30 |
|
 |
| 6/28/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
0.6 mi |
5:48 |
9:40 |
|
| 6/10/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:23 |
9:23 |
|
| 7/3/2010 |
Run |
Treadmill @ Home |
Taper Run |
1.0 mi |
9:39 |
9:39 |
|
| 7/11/2010 |
Run |
Pre-Race Warm Up Run |
Taper Run |
1.0 mi |
8:37 |
8:37 |
|
| 7/12/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 7/13/2010 |
Run |
Hempstead Lake State Park |
Recovery Run |
1.0 mi |
9:40 |
9:40 |
|
| 8/2/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:35 |
9:35 |
|
| 8/7/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
8:58 |
8:58 |
|
| 8/7/2010 |
Run |
Massapequa Park Mile |
Race |
1.0 mi |
|
|
|
| 8/7/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:36 |
9:36 |
|
| 8/9/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:36 |
9:36 |
|
| 8/25/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:29 |
9:29 |
|
| 9/24/2010 |
Run |
1 Mile loop |
Taper Run |
1.0 mi |
8:10 |
8:10 |
|
| 9/25/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
1.0 mi |
9:08 |
9:08 |
|
| 9/4/2010 |
Run |
Bungalow Fun Run |
Race |
1.1 mi |
8:12 |
7:16 |
|
| 7/2/2010 |
Run |
1.5 Loop |
Easy |
1.5 mi |
18:28 |
12:19 |
|
| 7/5/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
13:36 |
9:04 |
|
| 8/1/2010 |
Run |
1.5 Loop |
Taper Run |
1.5 mi |
13:40 |
9:07 |
|
| 8/21/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
13:33 |
9:02 |
|
| 9/29/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
13:31 |
9:01 |
|
| 10/1/2010 |
Run |
1.5 Loop |
Recovery Run |
1.5 mi |
12:52 |
8:35 |
|
| 6/20/2010 |
Run |
1.5 Loop |
Easy |
1.5 mi |
12:55 |
8:30 |
|
| 8/29/2010 |
Run |
1.5 Loop |
Recovery Run |
1.6 mi |
|
|
|
| 7/6/2010 |
Run |
1.5 Loop |
Recovery Run |
2.0 mi |
|
|
|
| 7/14/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
2.0 mi |
18:36 |
9:18 |
|
| 9/4/2010 |
Run |
Pre-Race Warm Up Run |
Easy |
2.0 mi |
18:40 |
9:20 |
|
| 7/10/2010 |
Run |
TM 1 mile, then Intervals AMB |
Interval |
2.0 mi |
17:51 |
8:45 |
|
| 2/2/2010 |
Run |
Treadmill @ Home |
Recovery Run |
2.1 mi |
19:49 |
9:27 |
|
| 7/12/2010 |
Run |
Hempstead Lake State Park |
Race |
2.5 mi |
17:39 |
7:08 |
|
| 7/28/2010 |
Run |
EMHS Track |
Recovery Run |
3.0 mi |
26:03 |
8:41 |
|
| 8/4/2010 |
Run |
EMHS Track |
Recovery Run |
3.0 mi |
27:16 |
9:06 |
|
| 2/3/2010 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
29:50 |
9:38 |
|
| 4/15/2010 |
Run |
TM@Home AMB x1 |
Easy |
3.1 mi |
29:32 |
9:32 |
|
| 4/20/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:29 |
9:31 |
|
| 4/22/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:22 |
9:29 |
|
| 4/27/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 5/18/2010 |
Run |
Speed Intervals AMB |
Easy |
3.1 mi |
29:50 |
9:38 |
|
| 5/20/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:50 |
9:38 |
|
| 5/26/2010 |
Run |
LIRRC Summer Run Series (eisenhower park) |
Race |
3.1 mi |
23:05 |
7:27 |
|
| 6/9/2010 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Easy |
3.1 mi |
27:55 |
9:01 |
|
| 6/10/2010 |
Run |
Police Appreciation Run |
Race |
3.1 mi |
22:10 |
7:10 |
|
| 6/15/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:31 |
9:32 |
|
| 6/25/2010 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:48 |
9:37 |
|
| 6/28/2010 |
Run |
Summer Run Series @ Caumsett State Park |
Race |
3.1 mi |
22:26 |
7:15 |
|
| 7/1/2010 |
Run |
Around the Block x3 (counter clockwise) |
Easy |
3.1 mi |
27:56 |
9:01 |
|
| 7/21/2010 |
Run |
Treadmill @ Home |
Recovery Run |
3.1 mi |
30:00 |
9:41 |
|
| 7/22/2010 |
Run |
TM @ 15 min. + 1.5 mile loop + AMBx1 |
Recovery Run |
3.1 mi |
28:09 |
9:05 |
|
| 7/24/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
3.1 mi |
27:55 |
9:01 |
|
| 7/26/2010 |
Run |
Robert Moses 5k (winter run series) |
Race |
3.1 mi |
22:39 |
7:19 |
|
| 7/29/2010 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:41 |
9:35 |
|
| 7/31/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Taper Run |
3.1 mi |
28:23 |
9:10 |
|
| 8/2/2010 |
Run |
Summer Run Series @ Bethpage Park |
Race |
3.1 mi |
22:22 |
7:13 |
|
| 8/14/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
3.1 mi |
28:46 |
9:17 |
|
| 8/17/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 8/24/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:27 |
9:30 |
|
| 8/25/2010 |
Run |
Eisenhower Park |
Race |
3.1 mi |
21:52 |
7:04 |
|
| 8/31/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:24 |
9:30 |
|
| 9/7/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:13 |
9:26 |
|
| 9/9/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:19 |
9:28 |
|
| 9/14/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:23 |
9:29 |
|
| 9/16/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 9/20/2010 |
Run |
Treadmill 25min. AMBx1 |
Taper Run |
3.1 mi |
28:42 |
9:16 |
|
| 9/22/2010 |
Run |
Treadmill @ Home |
Taper Run |
3.1 mi |
29:59 |
9:41 |
|
| 9/30/2010 |
Run |
Treadmill 25min. AMBx1 |
Recovery Run |
3.1 mi |
29:47 |
9:37 |
|
| 10/5/2010 |
Run |
Treadmill 25min. AMBx1 |
Hills |
3.1 mi |
29:31 |
9:32 |
|
| 10/28/2010 |
Run |
Treadmill 25min. AMBx1 |
Easy |
3.1 mi |
29:46 |
9:37 |
|
| 10/29/2010 |
Run |
Bethpage Bike Path (sunrise start) |
Tempo |
3.1 mi |
24:14 |
7:50 |
|
| 11/2/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 11/4/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
29:58 |
9:40 |
|
| 11/8/2010 |
Run |
Treadmill @ Home |
Easy |
3.1 mi |
30:00 |
9:41 |
|
| 5/15/2010 |
Run |
Oyster Bay training on festival course |
Recovery Run |
3.5 mi |
31:20 |
8:58 |
|
| 2/4/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
38:48 |
9:42 |
|
| 6/3/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
36:58 |
9:15 |
|
| 7/4/2010 |
Run |
Bellmore Striders Independence Day Run |
Race |
4.0 mi |
30:16 |
7:34 |
|
| 7/7/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Recovery Run |
4.0 mi |
38:56 |
9:44 |
|
| 8/5/2010 |
Run |
TM 2.5 mile's then 1.5 loop (clockwise)) |
Recovery Run |
4.0 mi |
38:47 |
9:42 |
|
| 2/5/2010 |
Run |
Hill training on TM |
Hills |
4.1 mi |
40:00 |
9:46 |
|
| 4/19/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Easy |
5.0 mi |
43:27 |
8:42 |
|
| 4/21/2010 |
Run |
Treadmill @ Home |
Hills |
5.0 mi |
49:00 |
9:48 |
|
| 4/26/2010 |
Run |
Hill training on TM |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 4/28/2010 |
Run |
TM @ Home + 1.5 miles loop "In My Hood" |
Hills |
5.0 mi |
41:57 |
8:24 |
|
| 5/17/2010 |
Run |
Treadmill Hills - Outside 1.5 Mile Loop (counterclockwise) |
Hills |
5.0 mi |
42:40 |
8:32 |
|
| 5/19/2010 |
Run |
Speed Intervals AMB |
Interval |
5.0 mi |
44:45 |
8:57 |
|
| 5/24/2010 |
Run |
TM Hills (1%>10%)(L5>L6) 1.5 Loop (clockwise) |
Hills |
5.0 mi |
42:03 |
8:25 |
|
| 6/7/2010 |
Run |
TM Hills (1%>10%)(L5>L6) 1.5 Loop (clockwise) |
Hills |
5.0 mi |
47:05 |
9:25 |
|
| 6/16/2010 |
Run |
AMB - 1/2 Mile Speed Intervals + 1/2 Recovery |
Interval |
5.0 mi |
44:38 |
8:56 |
|
| 6/30/2010 |
Run |
Hill training on TM |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 8/9/2010 |
Run |
Summer Run Series @ Jones Beach |
Race |
5.0 mi |
37:06 |
7:26 |
|
| 8/18/2010 |
Run |
TM (quasi) Hill 1%>5% +speed |
Tempo |
5.0 mi |
48:23 |
9:41 |
|
| 8/23/2010 |
Run |
Hill training on TM |
Hills |
5.0 mi |
45:00 |
9:00 |
|
| 8/30/2010 |
Run |
Hill training on TM |
Hills |
5.0 mi |
47:29 |
9:30 |
|
| 9/1/2010 |
Run |
Speed Intervals AMB |
Interval |
5.0 mi |
45:37 |
9:08 |
|
| 9/6/2010 |
Run |
Oyster Bay training on festival course |
Hills |
5.0 mi |
41:23 |
8:17 |
|
| 10/3/2010 |
Run |
TM (quasi) Hill 1%>5% +speed |
Recovery Run |
5.0 mi |
48:10 |
9:38 |
|
| 10/4/2010 |
Run |
Hill training on TM |
Hills |
5.0 mi |
46:00 |
9:12 |
|
| 11/3/2010 |
Run |
AMB 1/2 Mile Intervals TM-warm up&cool down |
Interval |
5.0 mi |
44:12 |
8:51 |
|
| 11/11/2010 |
Run |
1.5 Loop |
Tempo |
5.0 mi |
46:12 |
9:15 |
|
| 8/16/2010 |
Run |
Hill training on TM |
Hills |
5.3 mi |
49:46 |
9:29 |
|
| 9/8/2010 |
Run |
Speed Intervals AMB |
Interval |
5.3 mi |
44:40 |
8:31 |
|