Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
7/13/2016 SHS XC &T\F   Tempo 10.0 mi 52:30 5:15
7/22/2016 SHS XC &T\F   Tempo 11.0 mi 57:45 5:15
10/11/2016 SHS XC &T\F   Threshold 7.0 mi 36:45 5:15
11/29/2015 SHS XC &T\F   Tempo 7.0 mi 36:47 5:16
10/20/2015 SHS XC &T\F   Tempo 7.0 mi 36:48 5:16
7/6/2016 SHS XC &T\F   Tempo 7.5 mi 39:28 5:16
7/18/2016 SHS XC &T\F   Tempo 11.0 mi 57:58 5:17
6/22/2016 SHS XC &T\F   Tempo 3.5 mi 18:27 5:17
7/10/2016 SHS XC &T\F
Rose Tree Park (Regular Course) x3
 Tempo 8.5 mi 44:50 5:17
7/19/2016 SHS XC &T\F   Tempo 7.5 mi 39:35 5:17
8/9/2016 SHS XC &T\F   Tempo 10.0 mi 52:52 5:18
9/28/2015 SHS XC &T\F   Tempo 6.0 mi 31:45 5:18
4/6/2016 SHS XC &T\F   Race 2.0 mi 10:35 5:18
10/24/2014 SHS XC &T\F
Lehigh University
 Race 3.1 mi 16:25 5:18
8/16/2016 SHS XC &T\F   Threshold 5.0 mi 26:30 5:18
9/3/2016 SHS XC &T\F   Threshold 2.0 mi 10:36 5:18
6/23/2016 SHS XC &T\F   Tempo 3.5 mi 18:34 5:19
8/22/2015 SHS XC &T\F   Tempo 9.0 mi 47:45 5:19
10/17/2015 SHS XC &T\F
Rose Tree Park (Regular Course)
 Race 3.1 mi 16:29 5:20
8/13/2015 SHS XC &T\F   Tempo 9.3 mi 49:15 5:20
7/4/2016 SHS XC &T\F   Tempo 7.5 mi 39:57 5:20
9/13/2014 SHS XC &T\F
Rose Tree Park (Faster Course)
 Race 3.1 mi 16:31 5:20
10/4/2014 SHS XC &T\F
Lehigh University
 Race 3.1 mi 16:31 5:20
9/30/2015 SHS XC &T\F
Rose Tree Park (Regular Course)
 Race 3.1 mi 16:31 5:20
6/25/2016 SHS XC &T\F   Tempo 3.1 mi 16:31 5:20
12/23/2015 SHS XC &T\F   Tempo 8.1 mi 42:54 5:20
10/11/2014 SHS XC &T\F
Rose Tree Park (Regular Course)
 Race 3.1 mi 16:32 5:20
10/18/2014 SHS XC &T\F
Rose Tree Park (Regular Course)
 Race 3.1 mi 16:32 5:20
12/3/2014 SHS XC &T\F   Workout 2.3 mi 12:00 5:20
2/2/2015 SHS XC &T\F   Workout 2.3 mi 12:00 5:20
3/11/2015 SHS XC &T\F   Workout 4.5 mi 24:00 5:20
3/18/2015 SHS XC &T\F   Workout 3.0 mi 16:00 5:20
4/27/2015 SHS XC &T\F   Workout 2.3 mi 12:00 5:20
7/30/2015 SHS XC &T\F   Tempo 6.0 mi 32:00 5:20
8/31/2015 SHS XC &T\F   Workout 3.8 mi 20:00 5:20
1/14/2016 SHS XC &T\F   Workout 3.8 mi 20:00 5:20
1/20/2016 SHS XC &T\F   Workout 4.5 mi 24:00 5:20
2/17/2016 SHS XC &T\F   Workout 4.5 mi 24:00 5:20
3/28/2016 SHS XC &T\F   Workout 4.5 mi 24:00 5:20
6/30/2016 SHS XC &T\F   Tempo 5.3 mi 28:00 5:20
8/27/2016 SHS XC &T\F   Workout 7.5 mi 40:00 5:20
10/8/2016 SHS XC &T\F   Threshold 6.0 mi 32:00 5:20
6/18/2015 SHS XC &T\F   Tempo 3.5 mi 18:41 5:21
9/16/2015 SHS XC &T\F
Bethel Elementry School
 Race 3.1 mi 16:35 5:21
1/27/2016 SHS XC &T\F   Tempo 7.0 mi 37:28 5:22
8/15/2015 SHS XC &T\F   Tempo 7.0 mi 37:30 5:22
2/7/2016 SHS XC &T\F   Tempo 10.0 mi 53:39 5:22
10/22/2015 SHS XC &T\F   Tempo 8.0 mi 43:00 5:23
8/23/2016 SHS XC &T\F   Threshold 4.0 mi 21:30 5:23
9/5/2016 SHS XC &T\F   Threshold 4.0 mi 21:30 5:23
8/4/2015 SHS XC &T\F   Tempo 7.0 mi 37:40 5:23
9/17/2014 SHS XC &T\F
Bellevue State Park
 Race 3.1 mi 16:41 5:23
7/12/2016 SHS XC &T\F   Tempo 9.8 mi 52:30 5:24
9/5/2015 SHS XC &T\F   Tempo 9.0 mi 48:30 5:24
7/23/2016 SHS XC &T\F
5 Mile to O'Hara
 Threshold 5.5 mi 29:41 5:24
9/26/2015 SHS XC &T\F
Poop-Out Hill at Parkveiw Course, Hershey
 Race 3.1 mi 16:44 5:24
7/31/2015 SHS XC &T\F   Tempo 5.0 mi 27:00 5:24
8/6/2015 SHS XC &T\F   Easy 5.0 mi 27:00 5:24
8/17/2016 SHS XC &T\F   Threshold 5.0 mi 27:00 5:24
8/24/2016 SHS XC &T\F   Threshold2Tempo 5.0 mi 27:00 5:24
9/7/2016 SHS XC &T\F   Race 3.1 mi 16:45 5:25
12/16/2014 SHS XC &T\F   Workout 4.3 mi 23:00 5:25
7/28/2015 SHS XC &T\F   Tempo 6.0 mi 32:30 5:25
10/4/2015 SHS XC &T\F   Tempo 6.0 mi 32:30 5:25
10/28/2015 SHS XC &T\F   Tempo 3.6 mi 19:30 5:25
10/10/2016 SHS XC &T\F   Threshold 4.0 mi 21:40 5:25
11/1/2014 SHS XC &T\F
Poop-Out Hill at Parkveiw Course, Hershey
 Race 3.1 mi 16:49 5:26
7/11/2016 SHS XC &T\F   Tempo 10.0 mi 54:15 5:26
8/1/2014 SHS XC &T\F   Tempo 7.0 mi 38:00 5:26
8/5/2014 SHS XC &T\F   Tempo 7.0 mi 38:00 5:26
10/13/2014 SHS XC &T\F   Tempo 3.5 mi 19:00 5:26
6/17/2015 SHS XC &T\F   Tempo 3.5 mi 19:00 5:26
10/21/2015 SHS XC &T\F   Workout 3.5 mi 19:00 5:26
11/2/2015 SHS XC &T\F   Workout 3.5 mi 19:00 5:26
12/24/2015 SHS XC &T\F   Workout 3.5 mi 19:00 5:26
4/2/2016 SHS XC &T\F   Workout 3.5 mi 19:00 5:26
8/10/2016 SHS XC &T\F   Threshold 7.0 mi 38:00 5:26
7/29/2015 SHS XC &T\F
Wilmington Park at Baynard Stadium
 Race 3.1 mi 16:50 5:26
10/10/2015 SHS XC &T\F
Rose Tree Park (Regular Course)
 Race 3.1 mi 16:50 5:26
12/6/2015 SHS XC &T\F   Tempo 8.0 mi 43:30 5:27
10/1/2014 SHS XC &T\F
Radnor High School
 Race 3.1 mi 16:53 5:27
6/18/2016 SHS XC &T\F   Easy 3.5 mi 19:04 5:27
12/29/2015 SHS XC &T\F   Tempo 10.1 mi 54:46 5:27
4/21/2015 SHS XC &T\F   Tempo 5.0 mi 27:15 5:27
8/24/2015 SHS XC &T\F   Tempo 5.0 mi 27:15 5:27
1/9/2016 SHS XC &T\F   Threshold 5.0 mi 27:15 5:27
11/24/2014 SHS XC &T\F   Workout 2.8 mi 15:00 5:28
9/24/2015 SHS XC &T\F
Wilson Park in Conestoga
 Race 3.1 mi 16:55 5:28
9/20/2015 SHS XC &T\F   Tempo 11.0 mi 1:00:05 5:28
11/22/2015 SHS XC &T\F   Easy 5.3 mi 28:42 5:28
10/7/2016 SHS XC &T\F
5 Mile to O'Hara
 Threshold 5.0 mi 27:20 5:28
6/16/2015 SHS XC &T\F   Tempo 3.6 mi 19:25 5:29
11/25/2015 SHS XC &T\F   Tempo 7.0 mi 38:18 5:29
8/13/2014 SHS XC &T\F
Evansburg State Park
 Race 3.1 mi 16:58 5:29
9/27/2014 SHS XC &T\F
Penncrest High School
 Race 3.1 mi 16:59 5:29
8/30/2016 SHS XC &T\F   Threshold 5.0 mi 27:25 5:29
4/26/2015 SHS XC &T\F   Tempo 5.0 mi 27:28 5:30
1/29/2015 SHS XC &T\F   Workout 2.0 mi 11:00 5:30
2/22/2015 SHS XC &T\F   Tempo 4.0 mi 22:00 5:30
5/11/2015 SHS XC &T\F   Workout 2.0 mi 11:00 5:30
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