| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/1/2011 |
Run |
W&OD Trail |
Easy |
5.6 mi |
51:25 |
9:11 |
 |
| 11/21/2011 |
Run |
W&OD Trail |
Easy |
5.5 mi |
49:50 |
9:04 |
|
| 11/19/2011 |
Run |
treadmill |
Tempo |
6.3 mi |
52:30 |
8:20 |
|
| 11/15/2011 |
Run |
Braddock rd area |
Easy |
4.1 mi |
34:06 |
8:22 |
|
| 11/14/2011 |
Run |
W&OD Trail |
Easy |
6.5 mi |
59:25 |
9:09 |
|
| 11/7/2011 |
Run |
W&OD Trail |
Easy |
8.2 mi |
1:13:30 |
8:58 |
|
| 11/4/2011 |
Run |
W&OD Trail |
Easy w/Strides |
4.3 mi |
38:00 |
8:51 |
|
| 11/3/2011 |
Run |
W&OD Trail |
Easy |
6.6 mi |
58:35 |
8:53 |
|
| 11/2/2011 |
Run |
W&OD Trail |
Easy |
4.6 mi |
40:30 |
8:49 |
|
| 11/1/2011 |
Run |
W&OD Trail |
Easy |
7.2 mi |
1:05:00 |
9:02 |
|
| 10/23/2011 |
Run |
treadmill |
Recovery |
3.0 mi |
32:00 |
10:40 |
|
| 10/6/2011 |
Run |
W&OD Trail |
Recovery |
4.0 mi |
39:05 |
9:47 |
|
| 10/5/2011 |
Run |
W&OD Trail |
Recovery |
3.0 mi |
30:00 |
10:00 |
|
| 10/2/2011 |
Run |
Corning, NY |
Recovery |
0.4 mi |
14:55 |
35:31 |
|
| 10/1/2011 |
Run |
Corning, NY |
Recovery |
1.1 mi |
11:22 |
10:21 |
|
| 9/30/2011 |
Run |
treadmill |
Easy w/Strides |
2.5 mi |
24:50 |
9:56 |
|
| 9/27/2011 |
Run |
W&OD Trail |
Recovery |
6.0 mi |
58:05 |
9:41 |
|
| 9/22/2011 |
Run |
treadmill |
Easy w/Strides |
5.2 mi |
49:15 |
9:29 |
|
| 9/20/2011 |
Run |
W&OD Trail |
Interval |
7.5 mi |
1:04:00 |
8:32 |
|
| 9/17/2011 |
Run |
W&OD Trail |
Easy |
13.2 mi |
2:03:05 |
9:20 |
|
| 9/16/2011 |
Run |
W&OD Trail |
Easy |
1.2 mi |
11:05 |
9:15 |
|
| 9/16/2011 |
Run |
W&OD Trail |
Race |
3.1 mi |
21:30 |
6:57 |
|
| 9/16/2011 |
Run |
W&OD Trail |
Easy |
3.2 mi |
29:16 |
9:16 |
|
| 9/15/2011 |
Run |
W&OD Trail |
Easy w/Strides |
4.7 mi |
43:35 |
9:17 |
|
| 9/12/2011 |
Run |
treadmill |
Easy |
5.0 mi |
49:45 |
9:57 |
|
| 9/8/2011 |
Run |
treadmill |
Easy |
9.9 mi |
1:29:10 |
9:01 |
|
| 9/3/2011 |
Run |
W&OD Trail |
Long |
16.0 mi |
2:29:17 |
9:20 |
|
| 9/3/2011 |
Run |
W&OD Trail |
Easy |
0.2 mi |
2:04 |
10:53 |
|
| 9/1/2011 |
Run |
W&OD Trail |
Easy w/Strides |
4.5 mi |
42:25 |
9:26 |
|
| 8/29/2011 |
Run |
W&OD Trail |
Interval |
8.4 mi |
1:11:09 |
8:32 |
|
| 8/25/2011 |
Run |
W&OD Trail |
Easy |
12.2 mi |
1:48:35 |
8:57 |
|
| 8/22/2011 |
Run |
W&OD Trail |
Easy |
8.2 mi |
1:12:29 |
8:54 |
|
| 8/19/2011 |
Run |
W&OD Trail |
Easy |
2.0 mi |
18:44 |
9:22 |
|
| 8/19/2011 |
Run |
W&OD Trail |
Race |
5.0 mi |
37:26 |
7:30 |
|
| 8/19/2011 |
Run |
W&OD Trail |
Easy |
3.1 mi |
28:39 |
9:19 |
|
| 8/16/2011 |
Run |
W&OD Trail |
Easy |
11.0 mi |
1:39:06 |
9:01 |
|
| 8/15/2011 |
Run |
treadmill |
Interval |
7.3 mi |
1:04:30 |
8:51 |
|
| 8/13/2011 |
Run |
Saturday Long Run - DCRRC |
Long |
20.0 mi |
3:03:46 |
9:12 |
|
| 8/9/2011 |
Run |
W&OD Trail |
Tempo |
12.1 mi |
1:42:53 |
8:31 |
|
| 8/5/2011 |
Run |
Deep Creek Lake |
Easy |
4.7 mi |
44:43 |
9:33 |
|
| 8/4/2011 |
Run |
Deep Creek Lake |
Easy w/Strides |
8.6 mi |
1:14:54 |
8:44 |
|
| 8/2/2011 |
Run |
Deep Creek Lake |
Interval |
8.1 mi |
1:12:20 |
8:57 |
|
| 8/1/2011 |
Run |
Deep Creek Lake |
Easy |
6.1 mi |
58:10 |
9:37 |
|
| 8/1/2011 |
Run |
Deep Creek Lake |
Recovery |
1.7 mi |
42:28 |
24:34 |
|
| 7/28/2011 |
Run |
W&OD Trail |
Recovery |
3.1 mi |
32:45 |
10:34 |
|
| 7/26/2011 |
Run |
W&OD Trail |
Easy w/Strides |
6.5 mi |
56:51 |
8:45 |
|
| 7/23/2011 |
Run |
treadmill |
Long |
19.7 mi |
3:08:30 |
9:35 |
|
| 7/22/2011 |
Run |
treadmill |
Easy |
5.4 mi |
53:10 |
9:51 |
|
| 7/18/2011 |
Run |
W&OD Trail |
Easy w/Strides |
6.3 mi |
55:23 |
8:49 |
|
| 7/13/2011 |
Run |
treadmill |
Easy |
4.3 mi |
41:25 |
9:38 |
|
| 7/11/2011 |
Run |
W&OD Trail |
Easy |
5.5 mi |
51:34 |
9:23 |
|
| 7/7/2011 |
Run |
home from work (wod & roads) |
Easy |
4.2 mi |
38:11 |
9:02 |
|
| 7/7/2011 |
Run |
CCT from home |
Easy |
7.3 mi |
1:09:05 |
9:30 |
|