| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/7/2013 |
Run |
lancaster |
warm/cool |
1.7 mi |
13:38 |
8:02 |
 |
| 11/7/2013 |
Run |
Beer Mile |
Race |
1.0 mi |
7:32 |
7:32 |
|
| 11/7/2013 |
Run |
lancaster |
warm/cool |
1.9 mi |
15:02 |
7:45 |
|
| 11/6/2013 |
Run |
F&M |
Easy |
5.0 mi |
38:23 |
7:41 |
|
| 11/5/2013 |
Run |
F&M track |
warm/cool |
1.2 mi |
8:50 |
7:22 |
|
| 11/5/2013 |
Run |
F&M track |
Interval |
3.8 mi |
25:38 |
6:45 |
|
| 11/5/2013 |
Run |
F&M track |
warm/cool |
1.0 mi |
7:05 |
7:06 |
|
| 11/4/2013 |
Run |
Enola low grade |
medium long |
14.2 mi |
2:00:30 |
8:30 |
|
| 11/3/2013 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:08:08 |
10:34 |
|
| 11/2/2013 |
Run |
F&M |
Easy |
4.0 mi |
30:44 |
7:42 |
|
| 11/1/2013 |
Run |
F&M |
Easy |
1.5 mi |
11:42 |
7:48 |
|
| 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 |
|
| 10/30/2013 |
Run |
All over |
Easy |
7.0 mi |
56:35 |
8:05 |
|
| 10/29/2013 |
Run |
F&M |
warm/cool |
3.8 mi |
30:51 |
8:14 |
|
| 10/29/2013 |
Run |
F&M track |
Interval |
4.7 mi |
29:07 |
6:16 |
|
| 10/29/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
21:24 |
7:47 |
|
| 10/28/2013 |
Run |
F&M |
recovery |
3.1 mi |
24:11 |
7:49 |
|
| 10/27/2013 |
Run |
All over |
Long |
15.7 mi |
1:55:58 |
7:24 |
|
| 10/27/2013 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:02:07 |
9:38 |
|
| 10/26/2013 |
Run |
Stoudt's Distance Classic |
Race |
7.5 mi |
49:10 |
6:36 |
|
| 10/26/2013 |
Run |
Adamstown |
warm/cool |
1.0 mi |
7:39 |
7:39 |
|
| 10/25/2013 |
Run |
F&M |
Easy |
3.1 mi |
24:49 |
8:01 |
|
| 10/24/2013 |
Run |
F&M |
Easy |
7.1 mi |
1:01:20 |
8:42 |
|
| 10/23/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:16:38 |
7:14 |
|
| 10/22/2013 |
Run |
lancaster |
warm/cool |
3.4 mi |
28:26 |
8:22 |
|
| 10/22/2013 |
Run |
|
Interval |
4.8 mi |
35:57 |
7:31 |
|
| 10/22/2013 |
Run |
lancaster |
warm/cool |
2.3 mi |
17:23 |
7:44 |
|
| 10/22/2013 |
Run |
F&M track |
Easy |
2.0 mi |
19:30 |
9:45 |
|
| 10/21/2013 |
Run |
lancaster |
Trails |
6.5 mi |
49:04 |
7:33 |
|
| 10/20/2013 |
Run |
Lancaster County Central Park |
Trails |
6.4 mi |
1:18:00 |
12:12 |
|
| 10/19/2013 |
Run |
All over |
Long |
19.7 mi |
2:28:27 |
7:33 |
|
| 10/18/2013 |
Run |
F&M |
Easy |
1.2 mi |
8:52 |
7:43 |
|
| 10/17/2013 |
Run |
Black moshannan |
Easy |
1.1 mi |
8:14 |
7:51 |
|
| 10/16/2013 |
Run |
Black moshannan |
Trails |
6.3 mi |
56:18 |
9:01 |
|
| 10/15/2013 |
Run |
State College |
Interval |
8.0 mi |
58:24 |
7:18 |
|
| 10/14/2013 |
Run |
Black moshannan |
Trails |
3.5 mi |
30:14 |
8:37 |
|
| 10/13/2013 |
Run |
Lancaster County Central Park |
Trails |
6.4 mi |
1:09:43 |
10:54 |
|
| 10/12/2013 |
Run |
All over |
Long |
21.8 mi |
2:41:14 |
7:25 |
|
| 10/11/2013 |
Run |
F&M |
Easy |
6.2 mi |
50:15 |
8:07 |
|
| 10/10/2013 |
Run |
lancaster |
Easy |
12.5 mi |
1:40:00 |
8:00 |
|
| 10/9/2013 |
Run |
lancaster |
Easy |
1.2 mi |
9:55 |
8:38 |
|
| 10/9/2013 |
Run |
lancaster |
Easy |
4.0 mi |
31:55 |
7:59 |
|
| 10/8/2013 |
Run |
lancaster |
warm/cool |
3.4 mi |
27:51 |
8:19 |
|
| 10/8/2013 |
Run |
F&M |
Interval |
4.0 mi |
32:48 |
8:13 |
|
| 10/8/2013 |
Run |
Eshelman, Long Rifle, Lampeter loop |
warm/cool |
2.4 mi |
18:19 |
7:38 |
|
| 10/7/2013 |
Run |
lancaster |
Training |
6.0 mi |
44:06 |
7:21 |
|
| 10/6/2013 |
Run |
Lancaster County Central Park |
Trails |
10.0 mi |
1:50:56 |
11:06 |
|
| 10/5/2013 |
Run |
lancaster |
warm/cool |
4.2 mi |
34:26 |
8:18 |
|
| 10/5/2013 |
Run |
Fummer 5k |
Race |
3.1 mi |
19:34 |
6:19 |
|
| 10/5/2013 |
Run |
lancaster |
warm/cool |
2.5 mi |
19:08 |
7:49 |
|
| 10/4/2013 |
Run |
lancaster |
Easy |
6.0 mi |
50:51 |
8:29 |
|
| 10/3/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:18:58 |
7:27 |
|
| 10/2/2013 |
Run |
lancaster |
Hill |
1.4 mi |
11:26 |
8:14 |
|
| 10/2/2013 |
Run |
Lancaster County Central Park |
Trails |
5.9 mi |
1:01:26 |
10:25 |
|
| 10/2/2013 |
Run |
lancaster |
Easy |
1.4 mi |
10:45 |
7:41 |
|
| 10/1/2013 |
Run |
F&M |
Interval |
6.8 mi |
54:59 |
8:09 |
|
| 10/1/2013 |
Run |
F&M |
warm/cool |
2.8 mi |
22:01 |
8:01 |
|
| 9/30/2013 |
Run |
lancaster |
Training |
6.5 mi |
48:26 |
7:27 |
|
| 9/29/2013 |
Run |
lancaster |
recovery |
4.0 mi |
31:38 |
7:55 |
|
| 9/28/2013 |
Run |
All over |
medium long |
16.5 mi |
2:02:21 |
7:25 |
|
| 9/27/2013 |
Run |
lancaster |
Easy |
4.0 mi |
30:50 |
7:43 |
|
| 9/26/2013 |
Run |
Enola low grade |
Training |
8.5 mi |
1:02:55 |
7:23 |
|
| 9/25/2013 |
Run |
F&M |
Training |
7.8 mi |
58:27 |
7:33 |
|
| 9/24/2013 |
Run |
lancaster |
warm/cool |
2.4 mi |
18:53 |
7:53 |
|
| 9/24/2013 |
Run |
F&M |
Interval |
5.6 mi |
38:44 |
6:56 |
|
| 9/24/2013 |
Run |
lancaster |
warm/cool |
2.5 mi |
19:40 |
7:52 |
|
| 9/23/2013 |
Run |
lancaster |
recovery |
6.5 mi |
49:29 |
7:37 |
|
| 9/22/2013 |
Run |
Conestoga |
Race |
9.7 mi |
2:06:39 |
13:01 |
|
| 9/21/2013 |
Run |
F&M |
Training |
6.5 mi |
48:17 |
7:26 |
|
| 9/20/2013 |
Run |
F&M |
Easy |
7.0 mi |
1:00:57 |
8:41 |
|
| 9/19/2013 |
Run |
F&M |
Training |
7.0 mi |
53:23 |
7:38 |
|
| 9/18/2013 |
Run |
F&M |
Training |
6.5 mi |
48:23 |
7:27 |
|
| 9/17/2013 |
Run |
lancaster |
warm/cool |
3.2 mi |
28:10 |
8:49 |
|
| 9/17/2013 |
Run |
lancaster |
Training |
4.4 mi |
33:56 |
7:43 |
|
| 9/17/2013 |
Run |
lancaster |
warm/cool |
2.8 mi |
21:13 |
7:43 |
|
| 9/16/2013 |
Run |
Enola low grade |
recovery |
8.5 mi |
1:39:06 |
11:40 |
|
| 9/15/2013 |
Run |
Lancaster County Central Park |
Trails |
6.5 mi |
1:07:53 |
10:24 |
|
| 9/14/2013 |
Run |
Conestoga |
Trails |
8.0 mi |
2:30:00 |
18:45 |
|
| 9/13/2013 |
Run |
All over |
medium long |
13.0 mi |
1:36:42 |
7:27 |
|
| 9/12/2013 |
Run |
All over |
Easy |
3.8 mi |
29:42 |
7:49 |
|
| 9/12/2013 |
Run |
All over |
Easy |
4.0 mi |
30:53 |
7:44 |
|
| 9/11/2013 |
Run |
All over |
Training |
6.6 mi |
51:07 |
7:45 |
|
| 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 |
|
| 9/10/2013 |
Run |
F&M |
Interval |
4.0 mi |
24:12 |
6:08 |
|
| 9/10/2013 |
Run |
lancaster |
warm/cool |
2.8 mi |
21:51 |
7:57 |
|
| 9/9/2013 |
Run |
lancaster |
Easy |
6.2 mi |
46:56 |
7:35 |
|
| 9/8/2013 |
Run |
lancaster |
recovery |
6.2 mi |
49:08 |
7:56 |
|
| 9/7/2013 |
Run |
Bird In Hand |
Race |
13.1 mi |
1:25:41 |
6:33 |
|
| 9/6/2013 |
Run |
lancaster |
Easy |
4.0 mi |
41:31 |
10:23 |
|
| 9/5/2013 |
Run |
Enola low grade |
Training |
10.6 mi |
1:17:07 |
7:17 |
|
| 9/4/2013 |
Run |
F&M |
Easy |
6.3 mi |
46:30 |
7:27 |
|
| 9/3/2013 |
Run |
lancaster |
Training |
4.0 mi |
39:16 |
9:49 |
|
| 9/3/2013 |
Run |
lancaster |
warm/cool |
3.1 mi |
24:29 |
7:54 |
|
| 9/3/2013 |
Run |
lancaster |
warm/cool |
3.0 mi |
24:00 |
8:00 |
|
| 9/2/2013 |
Run |
lancaster |
Easy |
2.0 mi |
15:30 |
7:45 |
|
| 9/1/2013 |
Run |
Lancaster County Central Park |
Easy |
8.0 mi |
1:36:06 |
12:01 |
|
| 8/31/2013 |
Run |
Bird In Hand |
Training |
14.5 mi |
1:49:20 |
7:34 |
|
| 8/30/2013 |
Run |
lancaster |
Training |
4.5 mi |
34:00 |
7:34 |
|