| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/21/2017 |
Run |
random |
Easy |
5.9 mi |
43:57 |
7:31 |
 |
| 1/22/2017 |
Run |
Country club |
Long |
7.1 mi |
53:07 |
7:29 |
|
| 1/23/2017 |
Run |
|
Strides |
0.2 mi |
|
|
|
| 1/23/2017 |
Run |
Magnolia |
Easy |
6.0 mi |
46:30 |
7:45 |
|
| 1/24/2017 |
Run |
arb |
WU/CD |
3.3 mi |
25:33 |
7:45 |
|
| 1/24/2017 |
Run |
arb |
Threshold |
0.9 mi |
6:00 |
6:36 |
|
| 1/24/2017 |
Run |
arb |
Interval |
2.0 mi |
11:59 |
6:00 |
|
| 1/25/2017 |
Run |
Hooters |
Easy |
6.0 mi |
46:30 |
7:45 |
|
| 1/26/2017 |
Run |
Country club |
Easy |
5.9 mi |
44:25 |
7:32 |
|
| 1/26/2017 |
Run |
Huff |
Strides |
0.3 mi |
|
|
|
| 1/27/2017 |
Run |
Tempo loop |
WU/CD |
3.4 mi |
26:56 |
7:54 |
|
| 1/27/2017 |
Run |
Country club |
Steady State |
5.0 mi |
33:45 |
6:45 |
|
| 1/29/2017 |
Run |
Dirty lincoln |
Long |
9.0 mi |
1:05:17 |
7:16 |
|
| 1/30/2017 |
Run |
Huff |
Strides |
0.3 mi |
|
|
|
| 1/30/2017 |
Run |
Country club |
Easy |
5.5 mi |
|
|
|
| 1/31/2017 |
Run |
random |
WU/CD |
3.1 mi |
25:00 |
8:04 |
|
| 1/31/2017 |
Run |
Armory track |
Threshold |
2.0 km |
7:54 |
6:22 |
|
| 1/31/2017 |
Run |
Armory track |
Interval |
6.0 km |
23:14 |
6:14 |
|
| 1/31/2017 |
Run |
random |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 2/1/2017 |
Run |
Magnolia |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 2/2/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 2/2/2017 |
Run |
Philos |
Easy |
6.2 mi |
48:10 |
7:47 |
|
| 2/3/2017 |
Run |
Tempo loop |
Progression run |
5.0 mi |
33:39 |
6:44 |
|
| 2/3/2017 |
Run |
Tempo loop |
WU/CD |
3.0 mi |
23:15 |
7:45 |
|
| 2/5/2017 |
Run |
Emma dogs |
Long |
9.0 mi |
1:09:01 |
7:41 |
|
| 2/6/2017 |
Run |
Philos |
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 2/7/2017 |
Run |
Armory track |
Interval |
3900.0 m |
13:39 |
5:38 |
|
| 2/7/2017 |
Run |
random |
Easy |
0.5 mi |
|
|
|
| 2/7/2017 |
Run |
Armory track |
WU/CD |
3.0 mi |
24:00 |
8:00 |
|
| 2/8/2017 |
Run |
random |
Easy |
8.0 km |
37:16 |
7:30 |
|
| 2/9/2017 |
Run |
armory |
Strides |
0.2 mi |
|
|
|
| 2/9/2017 |
Run |
random |
Easy |
5.4 mi |
42:10 |
7:47 |
|
| 2/10/2017 |
Run |
ARC |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 2/11/2017 |
Run |
GVSU |
WU/CD |
2.7 mi |
20:00 |
7:27 |
|
| 2/11/2017 |
Run |
GVSU |
Easy |
1.6 mi |
12:00 |
7:39 |
|
| 2/11/2017 |
Run |
GVSU |
Race |
3.0 km |
11:01 |
5:55 |
|
| 2/12/2017 |
Run |
Hooters/country club extended |
Long |
7.2 mi |
53:04 |
7:23 |
|
| 2/13/2017 |
Run |
Magnolia |
Easy |
6.0 mi |
45:35 |
7:36 |
|
| 2/14/2017 |
Run |
Noel's crappy 4th street hellhole |
WU/CD |
3.8 mi |
30:00 |
8:00 |
|
| 2/14/2017 |
Run |
Noel's crappy 4th street hellhole |
Threshold |
1.0 mi |
6:45 |
6:45 |
|
| 2/14/2017 |
Run |
Noel's crappy 4th street hellhole |
Interval |
4300.0 m |
16:04 |
6:01 |
|
| 2/16/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 2/16/2017 |
Run |
Hooters |
Easy |
5.5 mi |
41:35 |
7:34 |
|
| 2/17/2017 |
Run |
Tempo loop |
WU/CD |
3.0 mi |
24:00 |
8:00 |
|
| 2/17/2017 |
Run |
Tempo loop |
Progression run |
6.0 mi |
|
|
|
| 2/18/2017 |
Run |
random |
Easy |
3.0 mi |
22:05 |
7:22 |
|
| 2/19/2017 |
Run |
Crystal Lake |
Long |
8.0 mi |
1:02:17 |
7:48 |
|
| 2/20/2017 |
Run |
Country club |
Easy |
6.0 mi |
45:13 |
7:33 |
|
| 2/20/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 2/21/2017 |
Run |
armory |
WU/CD |
2.6 mi |
21:00 |
8:05 |
|
| 2/21/2017 |
Run |
armory |
Threshold |
1.1 mi |
6:52 |
6:29 |
|
| 2/21/2017 |
Run |
armory |
Interval |
3500.0 m |
12:32 |
5:46 |
|
| 2/22/2017 |
Run |
Philos |
Easy |
6.0 mi |
46:44 |
7:48 |
|
| 2/23/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 2/23/2017 |
Run |
Country club |
Easy |
5.5 mi |
|
|
|
| 2/24/2017 |
Run |
random |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 2/25/2017 |
Run |
Armory track |
Race |
400.0 m |
1:13 |
4:55 |
|
| 2/25/2017 |
Run |
random |
Easy |
6.0 mi |
|
|
|
| 2/25/2017 |
Run |
Armory track |
Race |
3.0 km |
11:03 |
5:56 |
|
| 2/25/2017 |
Run |
Armory track |
Race |
1.0 mi |
5:41 |
5:41 |
|
| 2/27/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 2/27/2017 |
Run |
Magnolia |
Easy |
6.0 mi |
|
|
|
| 2/28/2017 |
Run |
Tempo loop |
Interval |
|
28:20 |
|
|
| 2/28/2017 |
Run |
Tempo loop |
WU/CD |
2.8 mi |
22:00 |
8:00 |
|
| 3/1/2017 |
Run |
Crystal Lake |
Easy |
6.7 mi |
|
|
|
| 3/2/2017 |
Run |
random |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 3/5/2017 |
Run |
Hooters/country club extended |
Long |
7.0 mi |
51:35 |
7:23 |
|
| 3/6/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 3/6/2017 |
Run |
Philos |
Easy |
6.0 mi |
45:43 |
7:38 |
|
| 3/7/2017 |
Run |
Armory track |
Interval |
4800.0 m |
16:15 |
5:27 |
|
| 3/7/2017 |
Run |
Armory track |
WU/CD |
3.2 mi |
25:00 |
7:46 |
|
| 3/8/2017 |
Run |
Country club |
Easy |
7.0 mi |
53:05 |
7:35 |
|
| 3/9/2017 |
Run |
Crystal Lake |
Easy |
5.7 mi |
45:33 |
8:00 |
|
| 3/9/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 3/10/2017 |
Run |
Tempo loop |
Easy |
3.8 mi |
|
|
|
| 3/10/2017 |
Run |
Tempo loop |
Steady State |
5.0 mi |
33:13 |
6:39 |
|
| 3/13/2017 |
Run |
Country club |
Easy |
5.5 mi |
|
|
|
| 3/13/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 3/14/2017 |
Run |
Armory track |
Threshold |
2.0 km |
8:20 |
6:43 |
|
| 3/14/2017 |
Run |
Armory track |
WU/CD |
3.0 mi |
24:00 |
8:00 |
|
| 3/14/2017 |
Run |
Armory track |
Interval |
6300.0 m |
23:41 |
6:03 |
|
| 3/15/2017 |
Run |
Philos |
Easy |
5.6 mi |
|
|
|
| 3/16/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 3/16/2017 |
Run |
Crystal Lake |
Easy |
4.8 mi |
38:18 |
7:59 |
|
| 3/17/2017 |
Run |
Tempo loop |
Progression run |
7.0 mi |
|
|
|
| 3/19/2017 |
Run |
Smoky Mountains |
Easy |
4.0 mi |
35:00 |
8:45 |
|
| 3/23/2017 |
Run |
5 mile loop |
Easy |
5.0 mi |
37:22 |
7:29 |
|
| 3/24/2017 |
Run |
Limestone path |
Easy |
6.0 mi |
43:54 |
7:19 |
|
| 3/26/2017 |
Run |
Crystal Lake |
Easy |
5.5 mi |
40:44 |
7:25 |
|
| 3/27/2017 |
Run |
Huff |
Strides |
0.2 mi |
|
|
|
| 3/27/2017 |
Run |
Country club |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 3/28/2017 |
Run |
Tempo loop |
Fartlek |
4.7 mi |
32:01 |
6:48 |
|
| 3/28/2017 |
Run |
Tempo loop |
WU/CD |
3.6 mi |
28:30 |
7:55 |
|
| 3/29/2017 |
Run |
random |
Easy |
5.0 mi |
37:29 |
7:30 |
|
| 3/30/2017 |
Run |
Hooters |
Easy |
4.5 mi |
35:00 |
7:47 |
|
| 3/31/2017 |
Run |
Washington University |
WU/CD |
3.5 mi |
27:20 |
7:49 |
|
| 4/2/2017 |
Run |
Emma dogs |
Long |
9.0 mi |
1:06:30 |
7:24 |
|
| 4/3/2017 |
Run |
Tempo loop |
WU/CD |
5.3 mi |
41:00 |
7:45 |
|
| 4/3/2017 |
Run |
Tempo loop |
Interval |
3900.0 m |
14:22 |
5:56 |
|
| 4/4/2017 |
Run |
Hooters |
Easy |
6.0 mi |
45:00 |
7:30 |
|