| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 7/25/2009 |
Run |
edinboro |
Easy |
1.5 mi |
11:30 |
7:40 |
 |
| 7/24/2010 |
Run |
edinboro |
warm/cool |
1.5 mi |
11:48 |
7:52 |
|
| 7/24/2010 |
Run |
edinboro |
warm/cool |
1.5 mi |
12:07 |
8:05 |
|
| 7/24/2010 |
Run |
Edinboro Kilted Mile |
Race |
1.0 mi |
5:26 |
5:20 |
|
| 5/12/2012 |
Run |
enola |
Training |
5.0 mi |
43:52 |
8:47 |
|
| 8/23/2013 |
Run |
Enola low grade |
Easy |
7.5 mi |
57:00 |
7:36 |
|
| 8/29/2013 |
Run |
Enola low grade |
Training |
9.0 mi |
1:08:00 |
7:34 |
|
| 9/5/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:17:07 |
7:17 |
|
| 9/16/2013 |
Run |
Enola low grade |
recovery |
8.5 mi |
1:39:06 |
11:40 |
|
| 9/26/2013 |
Run |
Enola low grade |
Training |
8.5 mi |
1:02:55 |
7:23 |
|
| 10/3/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:18:58 |
7:27 |
|
| 10/23/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:16:38 |
7:14 |
|
| 11/4/2013 |
Run |
Enola low grade |
medium long |
14.2 mi |
2:00:30 |
8:30 |
|
| 7/4/2013 |
Run |
Ephrata |
warm/cool |
2.3 mi |
17:42 |
7:42 |
|
| 7/4/2013 |
Run |
Ephrata |
warm/cool |
2.3 mi |
18:17 |
8:08 |
|
| 7/4/2013 |
Run |
Ephrata Firecracker |
Race |
5.0 mi |
33:18 |
6:40 |
|
| 4/16/2013 |
Run |
Ephrata Firecracker course |
Easy |
5.0 mi |
40:26 |
8:06 |
|
| 12/14/2009 |
Run |
erie |
Easy |
2.0 mi |
14:25 |
7:13 |
|
| 5/26/2013 |
Run |
Ernst Trail, Meadville |
Training |
6.2 mi |
44:23 |
7:10 |
|
| 2/28/2012 |
Run |
Eshelman, Long Rifle, Lampeter loop |
Training |
6.8 mi |
52:53 |
7:51 |
|
| 10/8/2013 |
Run |
Eshelman, Long Rifle, Lampeter loop |
warm/cool |
2.4 mi |
18:19 |
7:38 |
|
| 3/16/2014 |
Run |
Eshelman, Long Rifle, Lampeter loop |
medium long |
12.0 mi |
1:30:07 |
7:31 |
|
| 3/2/2012 |
Run |
Eshelman/gypsy |
Training |
4.5 mi |
36:18 |
8:05 |
|
| 9/16/2012 |
Run |
F&M |
Training |
2.3 mi |
17:30:00 |
7:46:40 |
|
| 9/22/2012 |
Run |
F&M |
Easy |
1.5 mi |
12:18 |
8:12 |
|
| 4/23/2013 |
Run |
F&M |
Training |
6.8 mi |
46:00 |
6:49 |
|
| 4/30/2013 |
Run |
F&M |
Tempo |
5.0 mi |
36:28 |
7:18 |
|
| 5/7/2013 |
Run |
F&M |
Interval |
5.8 mi |
42:00 |
7:19 |
|
| 5/14/2013 |
Run |
F&M |
Tempo |
12.0 mi |
1:31:00 |
7:35 |
|
| 5/21/2013 |
Run |
F&M |
Interval |
6.5 mi |
49:22 |
7:36 |
|
| 5/29/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:56 |
7:44 |
|
| 6/4/2013 |
Run |
F&M |
warm/cool |
3.0 mi |
25:00 |
8:20 |
|
| 6/4/2013 |
Run |
F&M |
Interval |
4.2 mi |
33:49 |
8:04 |
|
| 6/4/2013 |
Run |
F&M |
warm/cool |
1.1 mi |
8:00 |
7:38 |
|
| 6/6/2013 |
Run |
F&M |
Easy |
1.3 mi |
9:47 |
7:50 |
|
| 6/7/2013 |
Run |
F&M |
Easy |
1.3 mi |
9:41 |
7:45 |
|
| 6/11/2013 |
Run |
F&M |
warm/cool |
1.6 mi |
13:18 |
8:35 |
|
| 6/11/2013 |
Run |
F&M |
Training |
6.1 mi |
45:58 |
7:36 |
|
| 6/19/2013 |
Run |
F&M |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 6/21/2013 |
Run |
F&M |
Easy |
1.5 mi |
10:57 |
7:18 |
|
| 6/26/2013 |
Run |
F&M |
Training |
5.3 mi |
40:26 |
7:43 |
|
| 7/8/2013 |
Run |
F&M |
recovery |
3.0 mi |
30:34 |
10:12 |
|
| 7/11/2013 |
Run |
F&M |
Easy |
5.0 mi |
37:40 |
7:32 |
|
| 7/13/2013 |
Run |
F&M |
Easy |
4.0 mi |
30:25 |
7:37 |
|
| 7/15/2013 |
Run |
F&M |
recovery |
3.1 mi |
23:21 |
7:32 |
|
| 7/16/2013 |
Run |
F&M |
Tempo |
8.3 mi |
57:44 |
7:00 |
|
| 7/21/2013 |
Run |
F&M |
Easy |
3.1 mi |
32:06 |
10:22 |
|
| 7/28/2013 |
Run |
F&M |
recovery |
5.5 mi |
54:40 |
10:02 |
|
| 8/1/2013 |
Run |
F&M |
recovery |
3.3 mi |
25:00 |
7:42 |
|
| 8/5/2013 |
Run |
F&M |
recovery |
3.1 mi |
23:30 |
7:35 |
|
| 8/6/2013 |
Run |
F&M |
Interval |
4.5 mi |
28:21 |
6:18 |
|
| 8/6/2013 |
Run |
F&M |
warm/cool |
1.5 mi |
13:00 |
8:34 |
|
| 8/6/2013 |
Run |
F&M |
Easy |
1.6 mi |
12:32 |
7:50 |
|
| 8/8/2013 |
Run |
F&M |
Interval |
8.0 mi |
57:30 |
7:12 |
|
| 8/9/2013 |
Run |
F&M |
Easy |
4.5 mi |
33:45 |
7:30 |
|
| 8/12/2013 |
Run |
F&M |
recovery |
3.0 mi |
30:31 |
10:11 |
|
| 8/13/2013 |
Run |
F&M |
Easy |
7.3 mi |
56:45 |
7:50 |
|
| 8/16/2013 |
Run |
F&M |
recovery |
5.0 mi |
49:02 |
9:49 |
|
| 8/20/2013 |
Run |
F&M |
Tempo |
7.3 mi |
55:40 |
7:38 |
|
| 8/27/2013 |
Run |
F&M |
warm/cool |
3.3 mi |
26:50 |
8:16 |
|
| 8/27/2013 |
Run |
F&M |
Tempo |
5.0 mi |
36:33 |
7:19 |
|
| 8/28/2013 |
Run |
F&M |
Easy |
5.0 mi |
39:12 |
7:51 |
|
| 9/4/2013 |
Run |
F&M |
Easy |
6.3 mi |
46:30 |
7:27 |
|
| 9/10/2013 |
Run |
F&M |
Interval |
4.0 mi |
24:12 |
6:08 |
|
| 9/10/2013 |
Run |
F&M |
warm/cool |
2.2 mi |
17:23 |
8:06 |
|
| 9/10/2013 |
Run |
F&M |
warm/cool |
1.6 mi |
13:13 |
8:32 |
|
| 9/18/2013 |
Run |
F&M |
Training |
6.5 mi |
48:23 |
7:27 |
|
| 9/19/2013 |
Run |
F&M |
Training |
7.0 mi |
53:23 |
7:38 |
|
| 9/20/2013 |
Run |
F&M |
Easy |
7.0 mi |
1:00:57 |
8:41 |
|
| 9/21/2013 |
Run |
F&M |
Training |
6.5 mi |
48:17 |
7:26 |
|
| 9/24/2013 |
Run |
F&M |
Interval |
5.6 mi |
38:44 |
6:56 |
|
| 9/25/2013 |
Run |
F&M |
Training |
7.8 mi |
58:27 |
7:33 |
|
| 10/1/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
22:01 |
8:01 |
|
| 10/1/2013 |
Run |
F&M |
Interval |
6.8 mi |
54:59 |
8:09 |
|
| 10/8/2013 |
Run |
F&M |
Interval |
4.0 mi |
32:48 |
8:13 |
|
| 10/11/2013 |
Run |
F&M |
Easy |
6.2 mi |
50:15 |
8:07 |
|
| 10/18/2013 |
Run |
F&M |
Easy |
1.2 mi |
8:52 |
7:43 |
|
| 10/24/2013 |
Run |
F&M |
Easy |
7.1 mi |
1:01:20 |
8:42 |
|
| 10/25/2013 |
Run |
F&M |
Easy |
3.1 mi |
24:49 |
8:01 |
|
| 10/28/2013 |
Run |
F&M |
recovery |
3.1 mi |
24:11 |
7:49 |
|
| 10/29/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
21:24 |
7:47 |
|
| 10/29/2013 |
Run |
F&M |
warm/cool |
3.8 mi |
30:51 |
8:14 |
|
| 10/31/2013 |
Run |
F&M |
Easy |
3.2 mi |
24:28 |
7:39 |
|
| 10/31/2013 |
Run |
F&M |
Training |
7.5 mi |
56:03 |
7:29 |
|
| 11/1/2013 |
Run |
F&M |
Easy |
1.5 mi |
11:42 |
7:48 |
|
| 11/2/2013 |
Run |
F&M |
Easy |
4.0 mi |
30:44 |
7:42 |
|
| 11/6/2013 |
Run |
F&M |
Easy |
5.0 mi |
38:23 |
7:41 |
|
| 11/8/2013 |
Run |
F&M |
Easy |
1.5 mi |
11:12 |
7:29 |
|
| 11/10/2013 |
Run |
F&M |
Easy |
6.7 mi |
52:14 |
7:52 |
|
| 11/11/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:45 |
7:40 |
|
| 11/12/2013 |
Run |
F&M |
warm/cool |
2.7 mi |
20:00 |
7:33 |
|
| 11/12/2013 |
Run |
F&M |
warm/cool |
3.3 mi |
28:35 |
8:40 |
|
| 11/18/2013 |
Run |
F&M |
recovery |
3.1 mi |
24:15 |
7:50 |
|
| 11/19/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
21:03 |
7:32 |
|
| 11/26/2013 |
Run |
F&M |
warm/cool |
2.0 mi |
16:35 |
8:31 |
|
| 12/2/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:57 |
7:44 |
|
| 12/5/2013 |
Run |
F&M |
Easy |
3.2 mi |
24:37 |
7:42 |
|
| 12/12/2013 |
Run |
F&M |
Easy |
3.6 mi |
27:40 |
7:48 |
|
| 12/13/2013 |
Run |
F&M |
Training |
5.1 mi |
38:55 |
7:38 |
|
| 1/14/2014 |
Run |
F&M |
Interval |
4.2 mi |
27:10 |
6:33 |
|