| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 9/8/2012 |
Run |
|
Easy |
4.2 mi |
30:33 |
7:15 |
 |
| 9/9/2012 |
Run |
|
Long |
12.8 mi |
1:29:20 |
6:59 |
|
| 9/10/2012 |
Run |
|
Easy |
8.2 mi |
59:52 |
7:19 |
|
| 9/11/2012 |
Run |
|
wu/cd |
4.4 mi |
32:40 |
7:26 |
|
| 9/11/2012 |
Run |
|
Interval |
4.9 mi |
31:38 |
6:30 |
|
| 9/12/2012 |
Run |
|
Easy |
8.4 mi |
1:01:52 |
7:25 |
|
| 9/13/2012 |
Run |
|
Tempo |
5.4 mi |
34:00 |
6:18 |
|
| 9/13/2012 |
Run |
|
wu/cd |
2.7 mi |
19:48 |
7:20 |
|
| 9/15/2012 |
Run |
|
Easy |
8.0 mi |
55:42 |
6:58 |
|
| 9/16/2012 |
Run |
|
Long |
12.9 mi |
1:27:24 |
6:48 |
|
| 9/17/2012 |
Run |
|
Easy |
8.7 mi |
1:04:53 |
7:27 |
|
| 9/18/2012 |
Run |
|
Easy |
7.0 mi |
51:48 |
7:24 |
|
| 9/19/2012 |
Run |
|
Fartlek |
8.8 mi |
1:00:30 |
6:54 |
|
| 9/20/2012 |
Run |
|
Easy |
4.9 mi |
37:55 |
7:49 |
|
| 9/21/2012 |
Run |
|
wu/cd |
2.4 mi |
18:00 |
7:40 |
|
| 9/21/2012 |
Run |
|
Race |
8.0 km |
29:42 |
5:59 |
|
| 9/22/2012 |
Run |
|
Easy |
3.8 mi |
28:14 |
7:32 |
|
| 9/23/2012 |
Run |
|
Easy |
7.4 mi |
54:00 |
7:18 |
|
| 9/23/2012 |
Run |
|
Easy |
5.4 mi |
38:23 |
7:07 |
|
| 9/24/2012 |
Run |
|
Easy |
7.7 mi |
52:55 |
6:53 |
|
| 9/25/2012 |
Run |
|
Interval |
6.7 mi |
43:49 |
6:33 |
|
| 9/26/2012 |
Run |
|
Easy |
7.0 mi |
54:53 |
7:51 |
|
| 9/27/2012 |
Run |
|
Fartlek |
7.5 mi |
55:20 |
7:23 |
|
| 9/29/2012 |
Run |
|
Easy |
6.3 mi |
46:50 |
7:30 |
|
| 9/30/2012 |
Run |
|
Long |
13.1 mi |
1:31:47 |
7:01 |
|
| 10/1/2012 |
Run |
|
Easy |
8.5 mi |
55:06 |
6:29 |
|
| 10/2/2012 |
Run |
|
Easy |
7.4 mi |
55:34 |
7:33 |
|
| 10/3/2012 |
Run |
|
Interval |
3.9 mi |
22:46 |
5:49 |
|
| 10/3/2012 |
Run |
|
wu/cd |
2.0 mi |
15:03 |
7:32 |
|
| 10/4/2012 |
Run |
|
Easy |
8.0 mi |
1:00:10 |
7:32 |
|
| 10/5/2012 |
Run |
|
Easy |
4.2 mi |
31:22 |
7:29 |
|
| 10/6/2012 |
Run |
|
wu/cd |
2.0 mi |
15:00 |
7:30 |
|
| 10/6/2012 |
Run |
|
Race |
8.0 km |
29:51 |
6:01 |
|
| 10/7/2012 |
Run |
|
Easy |
4.0 mi |
29:26 |
7:22 |
|
| 10/8/2012 |
Run |
|
Easy |
9.4 mi |
1:09:28 |
7:24 |
|
| 10/9/2012 |
Run |
|
wu/cd |
4.3 mi |
31:17 |
7:15 |
|
| 10/9/2012 |
Run |
|
Interval |
6000.0 m |
20:38 |
5:32 |
|
| 10/10/2012 |
Run |
|
Easy |
8.6 mi |
1:03:55 |
7:25 |
|
| 10/11/2012 |
Run |
|
Easy |
7.7 mi |
56:00 |
7:15 |
|
| 10/12/2012 |
Run |
|
Easy |
4.2 mi |
30:26 |
7:15 |
|
| 10/13/2012 |
Run |
|
Easy |
1.4 mi |
10:00 |
7:25 |
|
| 10/13/2012 |
Run |
|
Race |
8.0 km |
30:57 |
6:14 |
|
| 10/14/2012 |
Bike |
|
Easy |
|
30:00 |
|
|
| 10/15/2012 |
Run |
|
Long |
11.0 mi |
1:19:51 |
7:16 |
|
| 10/16/2012 |
Run |
|
Easy |
8.0 mi |
59:22 |
7:26 |
|
| 10/17/2012 |
Run |
|
wu/cd |
3800.0 m |
20:00 |
8:29 |
|
| 10/17/2012 |
Run |
|
Interval |
3900.0 m |
10:45 |
4:27 |
|
| 10/18/2012 |
Run |
|
Easy |
7.0 mi |
52:30 |
7:30 |
|
| 10/20/2012 |
Run |
|
Easy |
7.2 mi |
52:56 |
7:22 |
|
| 10/21/2012 |
Run |
|
Easy |
4.0 mi |
29:05 |
7:17 |
|
| 10/22/2012 |
Run |
|
Easy |
9.0 mi |
1:03:59 |
7:07 |
|
| 10/23/2012 |
Run |
|
Interval |
4.8 mi |
32:45 |
6:54 |
|
| 10/25/2012 |
Run |
|
Fartlek |
7.4 mi |
55:02 |
7:27 |
|
| 10/26/2012 |
Run |
|
Easy |
7.5 mi |
51:43 |
6:54 |
|
| 10/27/2012 |
Run |
|
wu/cd |
2800.0 m |
15:00 |
8:38 |
|
| 10/27/2012 |
Run |
|
wu/cd |
2000.0 m |
9:35 |
7:43 |
|
| 10/27/2012 |
Run |
|
Race |
1600.0 m |
4:59 |
5:01 |
|
| 10/28/2012 |
Run |
|
Easy |
6.4 mi |
43:45 |
6:51 |
|
| 10/29/2012 |
Run |
|
Long |
9.7 mi |
1:11:12 |
7:21 |
|
| 10/30/2012 |
Run |
|
Interval |
3800.0 m |
10:22 |
4:24 |
|
| 10/30/2012 |
Run |
|
wu/cd |
2000.0 m |
10:00 |
8:03 |
|
| 10/31/2012 |
Run |
|
Easy |
5.2 mi |
36:15 |
6:56 |
|
| 11/1/2012 |
Run |
|
Easy |
2.5 mi |
18:00 |
7:21 |
|
| 11/2/2012 |
Run |
|
Easy |
3.0 mi |
22:21 |
7:27 |
|
| 11/3/2012 |
Run |
|
wu/cd |
1.9 mi |
14:01 |
7:35 |
|
| 11/3/2012 |
Run |
|
Race |
8.0 km |
29:34 |
5:57 |
|
| 11/19/2012 |
Run |
|
Easy |
5.5 mi |
42:04 |
7:39 |
|
| 11/20/2012 |
Run |
|
Easy |
4.1 mi |
31:09 |
7:34 |
|
| 11/21/2012 |
Run |
|
Easy |
5.6 mi |
42:09 |
7:32 |
|
| 11/22/2012 |
Run |
|
Easy |
4.8 mi |
35:05 |
7:16 |
|
| 11/23/2012 |
Run |
|
Easy |
2.9 mi |
21:09 |
7:26 |
|
| 11/24/2012 |
Run |
|
Easy |
8.1 mi |
59:31 |
7:21 |
|
| 11/26/2012 |
Run |
|
Easy |
2.3 mi |
16:11 |
7:03 |
|
| 11/27/2012 |
Run |
|
Easy |
5.3 mi |
37:31 |
7:04 |
|
| 11/28/2012 |
Run |
|
Interval |
1.7 mi |
10:04 |
5:56 |
|
| 11/29/2012 |
Run |
|
Easy |
3.0 mi |
21:21 |
7:10 |
|
| 11/30/2012 |
Run |
|
Easy |
2.1 mi |
15:00 |
7:15 |
|
| 12/1/2012 |
Run |
|
Easy |
4.2 mi |
29:48 |
7:08 |
|
| 12/3/2012 |
Run |
|
wu/cd |
1.1 mi |
7:41 |
7:07 |
|
| 12/3/2012 |
Run |
|
Easy |
4.3 mi |
28:19 |
6:32 |
|
| 12/4/2012 |
Run |
|
Easy |
6.9 mi |
50:08 |
7:15 |
|
| 12/5/2012 |
Run |
|
Interval |
3.1 mi |
19:55 |
6:32 |
|
| 12/5/2012 |
Run |
|
wu/cd |
1.2 mi |
9:00 |
7:30 |
|
| 12/6/2012 |
Run |
|
Easy |
6.3 mi |
45:20 |
7:16 |
|
| 12/8/2012 |
Run |
|
Easy |
6.0 mi |
45:00 |
7:32 |
|
| 12/9/2012 |
Run |
|
Easy |
3.7 mi |
25:28 |
6:58 |
|
| 12/10/2012 |
Run |
|
Tempo |
5.3 mi |
36:16 |
6:52 |
|
| 12/11/2012 |
Run |
|
Easy |
3.6 mi |
26:54 |
7:26 |
|
| 12/12/2012 |
Run |
|
Medium |
4.9 mi |
31:56 |
6:36 |
|
| 12/13/2012 |
Run |
|
Easy |
4.6 mi |
31:24 |
6:53 |
|
| 12/14/2012 |
Run |
|
Easy |
3.1 mi |
22:12 |
7:07 |
|
| 12/15/2012 |
Run |
|
Long |
10.3 mi |
1:15:04 |
7:20 |
|
| 12/17/2012 |
Run |
|
Easy |
7.1 mi |
51:15 |
7:15 |
|
| 12/18/2012 |
Run |
|
Easy |
4.9 mi |
35:29 |
7:11 |
|
| 12/19/2012 |
Run |
|
wu/cd |
1.0 mi |
7:29 |
7:29 |
|
| 12/19/2012 |
Run |
|
Interval |
2.8 mi |
20:06 |
7:07 |
|
| 12/20/2012 |
Run |
|
Easy |
4.0 mi |
30:02 |
7:27 |
|
| 12/22/2012 |
Run |
|
Long |
10.7 mi |
1:16:05 |
7:07 |
|
| 12/24/2012 |
Run |
|
Hill |
3.9 mi |
31:02 |
7:55 |
|
| 12/26/2012 |
Run |
|
Easy |
5.1 mi |
36:52 |
7:11 |
|
|