Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
10/17/2015 Run
Warm up cool dowm rowan
 Easy 5.1 mi 36:40 7:09
10/17/2015 Run
Rowan
 Race 8.0 km 26:47 5:24
10/18/2015 Run
p loop and stony
 Easy 5.4 mi 36:18 6:48
10/19/2015 Run
Appalachian trail to Barko's
 Long 9.4 mi 1:06:20 7:04
10/21/2015 Run
Greenbriar 1200s
 Interval 14.0 mi    
10/22/2015 Run
High school workout
 Tempo 8.3 mi 53:45 6:29
10/23/2015 Run
LVC course
 Interval 5.2 mi 35:58 6:52
10/25/2015 Run
Fisher park and back
 Easy 7.0 mi 45:55 6:34
10/26/2015 Run   Easy 5.5 mi    
10/28/2015 Run   Easy 8.5 mi    
10/29/2015 Run   Easy 6.0 mi    
10/30/2015 Run   Easy 4.7 mi    
10/31/2015 Run   Easy 11.0 mi    
11/1/2015 Run   Easy 3.0 mi    
11/2/2015 Run
Bike loop
 Long 8.0 mi 53:30 6:42
11/4/2015 Run
1200s at greenbriar
 Interval 12.0 mi 1:14:00 6:10
11/5/2015 Run   Easy 5.7 mi 41:00 7:12
11/6/2015 Run   Easy 6.3 mi 43:00 6:53
11/7/2015 Run
WSFEC
 Tempo 8.0 mi 52:00 6:30
11/8/2015 Run   Easy 4.6 mi 33:00 7:11
11/9/2015 Run
Leidigh park
 Easy 7.2 mi 50:54 7:03
11/11/2015 Run   Easy 9.3 mi 1:00:54 6:36
11/12/2015 Run   Easy 4.6 mi 33:00 7:11
11/25/2015 Run   Easy 3.0 mi 20:40 6:54
11/26/2015 Run   Easy 2.0 mi 13:20 6:40
11/26/2015 Run
Turkey Trot 2015
 Race 5.0 km 17:01 5:29
11/30/2015 Run   Easy 7.0 mi    
12/2/2015 Run   Easy 5.5 mi    
12/3/2015 Run   Easy 5.5 mi    
12/4/2015 Run   Easy 6.0 mi    
12/5/2015 Run   Easy 5.0 mi    
12/6/2015 Run   Easy 7.2 mi    
12/7/2015 Run   Easy 7.0 mi 48:58 7:00
12/9/2015 Run   Easy 6.5 mi    
12/10/2015 Run   Easy 5.5 mi    
12/11/2015 Run   Easy 4.0 mi    
12/12/2015 Run   Easy 5.5 mi    
12/14/2015 Run   Long 9.0 mi 1:01:39 6:51
12/15/2015 Run   Easy 6.0 mi 42:01 7:01
12/16/2015 Run   Easy 7.0 mi 49:07 7:01
12/17/2015 Run   Easy 7.0 mi 49:44 7:07
12/18/2015 Run   Easy 3.0 mi 20:52 6:58
12/19/2015 Run
Warm up and cool down
 Easy 3.0 mi 21:00 7:00
12/19/2015 Run
Dallastown 10k
 Race 10.0 km 38:08 6:09
12/21/2015 Run   Long 10.0 mi 1:06:30 6:39
12/22/2015 Run   Easy 5.0 mi 33:10 6:38
12/23/2015 Run   Easy 7.0 mi 47:25 6:47
12/23/2015 Run   Easy 5.0 mi 34:30 6:54
12/26/2015 Run   Easy 6.0 mi 40:00 6:40
12/27/2015 Run   Easy 8.0 mi 53:20 6:40
12/28/2015 Run
3 1 mile repeats
 Easy 6.0 mi 39:10 6:32
12/29/2015 Run   Easy 5.0 mi 35:37 7:08
12/30/2015 Run   Easy 6.0 mi 41:00 6:50
1/2/2016 Run   Easy 7.0 mi 48:40 6:58
1/2/2016 Run   Long 7.0 mi 47:00 6:43
1/4/2016 Run   Hill 7.0 mi 50:56 7:17
1/6/2016 Run   Fartlek 10.0 mi 1:01:49 6:11
1/7/2016 Run
Off the map loop
 Long 10.0 mi 1:07:54 6:48
1/8/2016 Run   Easy 8.0 mi    
1/11/2016 Run   Tempo 8.0 mi 51:44 6:28
1/12/2016 Run   Long 10.1 mi 1:08:36 6:49
1/13/2016 Run   Easy 6.9 mi 46:49 6:48
1/14/2016 Run   Easy 7.0 mi    
1/15/2016 Run   Easy 7.0 mi    
1/16/2016 Run   Easy 6.0 mi    
1/18/2016 Run   Hill 9.0 mi    
1/19/2016 Run   Easy 9.0 mi 1:01:00 6:47
1/20/2016 Run   Easy 9.0 mi    
1/21/2016 Run   Easy 6.0 mi 42:00 7:00
1/22/2016 Run   Tempo 7.0 mi 45:00 6:26
1/25/2016 Run   Long 7.0 mi 47:50 6:50
1/26/2016 Run   Fartlek 9.5 mi 1:03:00 6:38
1/27/2016 Run   Easy 5.0 mi 34:30 6:54
1/28/2016 Run   Easy 4.0 mi 26:40 6:40
1/29/2016 Run   Easy 3.0 mi 21:00 7:00
1/30/2016 Run
Warm up cool down at bucknell
 Easy 5.0 mi 35:00 7:00
1/30/2016 Run
Mile at Bucknell
 Race 1.0 mi 4:50 4:50
2/1/2016 Run
Summit
 Hill 9.0 mi 1:05:00 7:14
2/2/2016 Run   Easy 8.0 mi 56:00 7:00
2/4/2016 Run
3x1200 on grantham + 3x cemetery hill
 Interval 10.0 mi 1:05:00 6:30
2/5/2016 Run   Easy 4.0 mi 30:00 7:30
2/6/2016 Run   Easy 9.2 mi 1:00:00 6:32
2/7/2016 Run   Easy 7.0 mi 48:30 6:56
2/8/2016 Run   Easy 10.0 mi 1:05:00 6:30
2/9/2016 Run   Hill 9.0 mi 1:04:00 7:07
2/10/2016 Run   Easy 8.0 mi 54:50 6:52
2/11/2016 Run   Easy 4.0 mi 27:50 6:58
2/12/2016 Run   Easy 6.0 mi 40:00 6:40
2/13/2016 Run   Easy 5.0 mi 35:00 7:00
2/15/2016 Run   Hill 7.0 mi 49:00 7:00
2/16/2016 Run   Long 10.0 mi 1:10:00 7:00
2/17/2016 Run
4x1200 on Grantham
 Interval 10.0 mi 1:05:00 6:30
2/18/2016 Run   Easy 5.0 mi 34:00 6:48
2/19/2016 Run   Easy 4.0 mi 28:30 7:08
2/20/2016 Run   Easy 5.0 mi 35:00 7:00
2/20/2016 Run   Race 1.0 mi 4:44 4:44
2/22/2016 Run
6x400 at mile rp
 Interval 7.0 mi 45:30 6:30
2/23/2016 Run   Easy 5.0 mi 34:00 6:48
2/24/2016 Run   Tempo 5.0 mi 33:00 6:36
2/25/2016 Run   Easy 4.0 mi 27:30 6:53
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