| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/24/2014 |
Run |
treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
 |
| 1/23/2014 |
Run |
treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 1/22/2014 |
Run |
treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 1/21/2014 |
Run |
treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 1/20/2014 |
Run |
treadmill |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 1/19/2014 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:12:41 |
11:11 |
|
| 1/18/2014 |
Run |
polar bear race |
Race |
3.1 mi |
22:02 |
7:11 |
|
| 1/18/2014 |
Run |
Lancaster County Central Park |
warm/cool |
2.8 mi |
26:15 |
9:33 |
|
| 1/17/2014 |
Run |
treadmill |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 1/16/2014 |
Run |
F&M |
Easy |
5.0 mi |
38:45 |
7:45 |
|
| 1/16/2014 |
Run |
F&M |
Training |
5.0 mi |
38:53 |
7:43 |
|
| 1/15/2014 |
Run |
lancaster |
Training |
7.5 mi |
57:55 |
7:44 |
|
| 1/14/2014 |
Run |
lancaster |
warm/cool |
5.3 mi |
42:20 |
8:04 |
|
| 1/14/2014 |
Run |
F&M |
Interval |
4.2 mi |
27:10 |
6:33 |
|
| 1/14/2014 |
Run |
Lancaster County Central Park |
warm/cool |
2.6 mi |
20:13 |
7:47 |
|
| 1/13/2014 |
Run |
lancaster |
recovery |
4.0 mi |
34:00 |
8:30 |
|
| 1/13/2014 |
Run |
treadmill |
recovery |
4.0 mi |
33:00 |
8:15 |
|
| 1/12/2014 |
Run |
Lancaster County Central Park |
Trails |
6.4 mi |
1:18:40 |
12:18 |
|
| 1/11/2014 |
Run |
23 to 741 to county park to city |
Long |
20.6 mi |
2:36:17 |
7:37 |
|
| 1/10/2014 |
Run |
treadmill |
recovery |
2.0 mi |
16:35 |
8:18 |
|
| 1/9/2014 |
Run |
Spring Valley |
Training |
14.1 mi |
1:53:00 |
8:01 |
|
| 1/8/2014 |
Run |
treadmill |
Easy |
5.0 mi |
39:30 |
7:54 |
|
| 1/7/2014 |
Run |
F&M inside upper |
Interval |
5.5 mi |
41:00 |
7:28 |
|
| 1/6/2014 |
Run |
treadmill |
Easy |
3.1 mi |
24:50 |
8:01 |
|
| 1/5/2014 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:25:42 |
13:12 |
|
| 1/4/2014 |
Run |
French Creek State Park |
Trails |
6.2 mi |
1:32:00 |
14:51 |
|
| 1/3/2014 |
Run |
treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/2/2014 |
Run |
treadmill |
Training |
3.1 mi |
24:50 |
8:01 |
|
| 1/1/2014 |
Run |
treadmill |
Training |
2.0 mi |
16:00 |
8:00 |
|
| 1/1/2014 |
Run |
Lancaster County Central Park |
Trails |
6.2 mi |
58:57 |
9:31 |
|
| 12/31/2013 |
Run |
F&M track |
Interval |
6.1 mi |
43:09 |
7:05 |
|
| 12/31/2013 |
Run |
F&M track |
warm/cool |
1.3 mi |
10:05 |
7:46 |
|
| 12/30/2013 |
Run |
lancaster |
Training |
9.0 mi |
1:07:59 |
7:34 |
|
| 12/29/2013 |
Run |
treadmill |
recovery |
6.3 mi |
55:35 |
8:54 |
|
| 12/28/2013 |
Run |
Amish |
Training |
17.0 mi |
2:04:07 |
7:19 |
|
| 12/27/2013 |
Run |
lancaster |
Easy |
5.0 mi |
37:28 |
7:30 |
|
| 12/26/2013 |
Run |
treadmill |
recovery |
3.3 mi |
30:00 |
9:06 |
|
| 12/25/2013 |
Run |
All over |
Training |
11.8 mi |
1:29:06 |
7:35 |
|
| 12/24/2013 |
Run |
F&M track |
Tempo |
3.2 mi |
25:00 |
7:49 |
|
| 12/23/2013 |
Run |
treadmill |
recovery |
2.0 mi |
16:00 |
8:00 |
|
| 12/22/2013 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:20:30 |
12:24 |
|
| 12/21/2013 |
Run |
lancaster |
Training |
13.1 mi |
1:36:58 |
7:25 |
|
| 12/20/2013 |
Run |
treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 12/19/2013 |
Run |
Farmington Road |
Training |
9.0 mi |
1:07:19 |
7:29 |
|
| 12/18/2013 |
Run |
treadmill |
recovery |
3.1 mi |
25:50 |
8:20 |
|
| 12/17/2013 |
Run |
treadmill |
Training |
3.5 mi |
26:00 |
7:26 |
|
| 12/17/2013 |
Run |
School Lane Hills |
Easy |
5.6 mi |
46:15 |
8:16 |
|
| 12/16/2013 |
Run |
treadmill |
recovery |
5.0 mi |
42:45 |
8:33 |
|
| 12/15/2013 |
Run |
Lancaster County Central Park |
Trails |
6.3 mi |
1:18:17 |
12:26 |
|
| 12/15/2013 |
Run |
Lancaster County Central Park |
Training |
5.3 mi |
45:42 |
8:38 |
|
| 12/14/2013 |
Run |
All over |
Training |
13.6 mi |
1:44:46 |
7:44 |
|
| 12/13/2013 |
Run |
F&M |
Training |
5.1 mi |
38:55 |
7:38 |
|
| 12/12/2013 |
Run |
F&M |
Easy |
3.6 mi |
27:40 |
7:48 |
|
| 12/11/2013 |
Run |
treadmill |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 12/10/2013 |
Run |
F&M inside upper |
Interval |
5.0 mi |
37:00 |
7:24 |
|
| 12/9/2013 |
Run |
treadmill |
Easy |
1.0 mi |
7:50 |
7:50 |
|
| 12/8/2013 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:16:06 |
11:43 |
|
| 12/7/2013 |
Run |
Rocky 50K Fatass |
Race |
31.4 mi |
4:44:43 |
9:05 |
|
| 12/6/2013 |
Run |
treadmill |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 12/5/2013 |
Run |
F&M |
Easy |
3.2 mi |
24:37 |
7:42 |
|
| 12/4/2013 |
Run |
Peter |
Training |
4.3 mi |
31:12 |
7:21 |
|
| 12/3/2013 |
Run |
F&M track |
warm/cool |
1.7 mi |
14:36 |
8:36 |
|
| 12/3/2013 |
Run |
F&M track |
Interval |
4.9 mi |
35:57 |
7:20 |
|
| 12/3/2013 |
Run |
F&M track |
warm/cool |
1.1 mi |
9:02 |
8:14 |
|
| 12/2/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:57 |
7:44 |
|
| 12/1/2013 |
Run |
Lancaster County Central Park |
Trails |
6.2 mi |
1:15:10 |
12:08 |
|
| 11/30/2013 |
Run |
lancaster |
Training |
8.3 mi |
1:05:10 |
7:54 |
|
| 11/29/2013 |
Run |
lancaster |
Training |
11.5 mi |
1:24:54 |
7:23 |
|
| 11/28/2013 |
Run |
lancaster |
Easy |
4.8 mi |
36:08 |
7:32 |
|
| 11/28/2013 |
Run |
Fowl run |
Trails |
3.5 mi |
48:16 |
13:48 |
|
| 11/28/2013 |
Run |
long's park |
Easy |
3.1 mi |
22:42 |
7:20 |
|
| 11/27/2013 |
Run |
Greenfield |
Easy |
1.3 mi |
10:17 |
7:55 |
|
| 11/26/2013 |
Run |
F&M track |
warm/cool |
1.1 mi |
8:05 |
7:42 |
|
| 11/26/2013 |
Run |
F&M track |
Interval |
3.8 mi |
28:18 |
7:33 |
|
| 11/26/2013 |
Run |
F&M |
warm/cool |
2.0 mi |
16:35 |
8:31 |
|
| 11/25/2013 |
Run |
lancaster |
Easy |
4.5 mi |
35:24 |
7:52 |
|
| 11/24/2013 |
Run |
Amish |
Trails |
6.4 mi |
1:10:17 |
10:59 |
|
| 11/23/2013 |
Run |
Amish |
Training |
13.2 mi |
1:37:15 |
7:24 |
|
| 11/22/2013 |
Run |
lancaster |
Easy |
4.0 mi |
30:57 |
7:45 |
|
| 11/21/2013 |
Run |
lancaster |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 11/20/2013 |
Run |
lancaster |
Easy |
3.8 mi |
28:11 |
7:31 |
|
| 11/19/2013 |
Run |
lancaster |
warm/cool |
3.3 mi |
27:30 |
8:20 |
|
| 11/19/2013 |
Run |
F&M track |
Interval |
4.5 mi |
33:16 |
7:21 |
|
| 11/19/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
21:03 |
7:32 |
|
| 11/18/2013 |
Run |
F&M |
recovery |
3.1 mi |
24:15 |
7:50 |
|
| 11/17/2013 |
Run |
Philadelphia Marathon |
Race |
26.2 mi |
2:59:34 |
6:52 |
|
| 11/16/2013 |
Run |
lancaster |
Easy |
3.5 mi |
26:12 |
7:30 |
|
| 11/15/2013 |
Run |
|
Training |
5.0 mi |
37:08 |
7:26 |
|
| 11/14/2013 |
Run |
lancaster |
recovery |
1.4 mi |
10:53 |
7:47 |
|
| 11/13/2013 |
Run |
Amish |
Training |
7.0 mi |
50:11 |
7:11 |
|
| 11/12/2013 |
Run |
F&M |
warm/cool |
3.3 mi |
28:35 |
8:40 |
|
| 11/12/2013 |
Run |
F&M track |
Interval |
4.3 mi |
33:53 |
7:49 |
|
| 11/12/2013 |
Run |
F&M |
warm/cool |
2.7 mi |
20:00 |
7:33 |
|
| 11/11/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:45 |
7:40 |
|
| 11/10/2013 |
Run |
F&M |
Easy |
6.7 mi |
52:14 |
7:52 |
|
| 11/10/2013 |
Run |
Lancaster County Central Park |
Trails |
6.6 mi |
1:12:24 |
10:59 |
|
| 11/9/2013 |
Run |
manheim |
warm/cool |
3.2 mi |
24:30 |
7:47 |
|
| 11/9/2013 |
Run |
Race To Remember |
Race |
3.1 mi |
18:15 |
5:54 |
|
| 11/9/2013 |
Run |
manheim |
warm/cool |
0.7 mi |
5:37 |
8:39 |
|
| 11/8/2013 |
Run |
F&M |
Easy |
1.5 mi |
11:12 |
7:29 |
|