Workouts

---

Date Activity Course ▲ Type Distance Duration Pace   2/15/2009 Run   Race 5.0 mi 34:22 6:53 2/17/2009 Run   Easy 13.0 mi 1:36:10 7:24 2/18/2009 Run   Interval 8.3 mi 1:00:00 7:17 2/21/2009 Run   Easy 14.0 mi 2:21:25 10:07 2/28/2009 Run   Race 20.0 mi 2:22:07 7:07 3/3/2009 Run   Training 7.0 mi 52:09 7:27 3/4/2009 Run   Interval 9.3 mi 1:11:25 7:44 3/5/2009 Run   Training 10.0 mi 1:14:40 7:28 3/6/2009 Run   Training 6.0 mi 44:26 7:25 3/11/2009 Run   Training 11.5 mi 1:23:31 7:16 3/15/2009 Run   Long 15.5 mi 1:58:20 7:39 3/16/2009 Run   Trails 2.5 mi 21:19 8:32 3/30/2009 Run   Easy 7.0 mi 52:13 7:28 4/6/2009 Run   Easy 10.0 mi 1:14:44 7:29 5/19/2009 Run   Easy 8.0 mi 1:02:10 7:47 5/22/2009 Run   Hill 4.0 mi 32:10 8:03 5/4/2010 Run   Training 6.2 mi 49:00 7:55 5/16/2010 Run   Hill 5.2 mi 36:43 7:07 6/20/2010 Run   Training 10.0 mi 1:18:01 7:49 6/24/2010 Run   Easy 6.1 mi 51:15 8:29 9/11/2010 Run   Easy 7.3 mi 54:50 7:31 10/15/2012 Run   Training 10.0 mi 1:14:55 7:30 2/6/2013 Run   Training 7.0 mi 58:15 8:20 10/22/2013 Run   Interval 4.8 mi 35:57 7:31 11/15/2013 Run   Training 5.0 mi 37:08 7:26 2/11/2014 Run   Interval 1.0 mi 10:00:00 10:00:00 6/21/2014 Run   medium long 14.0 mi 1:46:49 7:38 9/3/2014 Run   recovery 3.1 mi 28:32 9:13 11/11/2014 Run   Interval 4.3 mi 28:31 6:38 5/18/2015 Run   Training 7.1 mi 56:38 8:03 12/10/2015 Run   Training 7.1 mi 55:55 7:54 9/1/2016 Run   Training 7.2 mi 52:56 7:25 9/6/2016 Run   warm/cool 3.5 mi 29:00 8:18 9/15/2016 Run   Training 7.1 mi 54:43 7:43 9/20/2016 Run   Easy 3.8 mi 28:28 7:36 12/20/2016 Run   Interval 5.5 mi 44:30 8:06 12/27/2016 Run   Easy 2.0 mi 17:00 8:30 6/3/2011 Run 1 Easy 1.0 mi 8:00 8:00 8/5/2010 Run 2000 miler Training 14.6 mi 1:50:05 7:34 1/11/2014 Run 23 to 741 to county park to city Long 20.6 mi 2:36:17 7:37 7/12/2013 Run 23 to 741 to Lampeter to county park Long 19.2 mi 2:27:00 7:40 6/22/2013 Run 24 24 24 challenge Race 24.3 mi 3:09:19 7:49 9/13/2014 Run 24 Challenge Race 31.5 mi 4:04:15 7:45 5/10/2010 Run 500 days Training 10.0 mi 1:15:14 7:32 9/5/2012 Run 501 Training 12.1 mi 1:35:20 7:53 8/24/2013 Run Adamstown warm/cool 1.1 mi 9:26 8:35 10/26/2013 Run Adamstown warm/cool 1.0 mi 7:39 7:39 8/30/2014 Run Adamstown Training 10.3 mi 1:19:40 7:45 10/25/2014 Run Adamstown warm/cool 1.0 mi 9:25 9:25 10/25/2014 Run Adamstown warm/cool 1.0 mi 8:08 8:08 2/2/2017 Run Adirondacks Easy 1.2 mi 9:14 8:02 2/3/2017 Run Adirondacks Easy 1.1 mi 18:18 17:26 2/4/2017 Run Adirondacks Trails 2.0 mi 23:00 11:30 2/5/2017 Run Adirondacks Training 5.9 mi 52:30 8:59 6/29/2013 Run All over Training 18.1 mi 2:21:30 7:50 7/19/2013 Run All over Training 7.0 mi 53:54 7:42 7/27/2013 Run All over Long 20.3 mi 2:49:19 8:22 7/29/2013 Run All over Easy 7.0 mi 56:22 8:04 7/30/2013 Run All over Training 8.4 mi 58:56 7:04 9/11/2013 Run All over Training 6.6 mi 51:07 7:45 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 9/13/2013 Run All over medium long 13.0 mi 1:36:42 7:27 9/28/2013 Run All over medium long 16.5 mi 2:02:21 7:25 10/12/2013 Run All over Long 21.8 mi 2:41:14 7:25 10/19/2013 Run All over Long 19.7 mi 2:28:27 7:33 10/27/2013 Run All over Long 15.7 mi 1:55:58 7:24 10/30/2013 Run All over Easy 7.0 mi 56:35 8:05 12/14/2013 Run All over Training 13.6 mi 1:44:46 7:44 12/25/2013 Run All over Training 11.8 mi 1:29:06 7:35 2/2/2014 Run All over Training 7.5 mi 58:18 7:47 2/12/2014 Run All over Training 5.7 mi 42:41 7:30 2/14/2014 Run All over Easy 3.1 mi 25:54 8:19 3/1/2014 Run All over medium long 14.0 mi 1:48:18 7:45 3/14/2014 Run All over Training 9.0 mi 1:05:40 7:18 3/22/2014 Run All over Long 21.0 mi 2:41:48 7:43 4/3/2014 Run All over Training 9.6 mi 1:11:16 7:26 4/6/2014 Run All over Training 10.8 mi 1:19:27 7:24 4/10/2014 Run All over Training 7.8 mi 59:21 7:37 5/15/2014 Run All over Training 8.0 mi 1:00:56 7:38 5/17/2014 Run All over Training 10.0 mi 1:15:56 7:36 5/22/2014 Run All over Training 6.3 mi 47:41 7:38 7/12/2014 Run All over Training 10.0 mi 1:18:08 7:49 7/17/2014 Run All over Training 7.5 mi 54:44 7:21 7/19/2014 Run All over medium long 14.0 mi 1:45:46 7:34 7/26/2014 Run All over Training 13.5 mi 1:40:12 7:26 7/29/2014 Run All over warm/cool 4.0 mi 32:55 8:14 8/1/2014 Run All over Training 8.4 mi 58:39 7:02 8/2/2014 Run All over Training 13.5 mi 1:37:59 7:16 8/9/2014 Run All over Training 13.1 mi 1:51:12 8:30 8/15/2014 Run All over Training 8.8 mi 1:05:24 7:29 8/16/2014 Run All over Training 15.0 mi 1:55:22 7:42 8/21/2014 Run All over Training 12.3 mi 1:33:00 7:34 8/28/2014 Run All over Easy 8.5 mi 1:06:43 7:51 9/4/2014 Run All over Training 8.0 mi 1:01:27 7:40 9/18/2014 Run All over Training 7.3 mi 55:24 7:39 9/20/2014 Run All over Easy 10.0 mi 1:22:30 8:15 9/25/2014 Run All over Training 9.6 mi 1:12:44 7:35 10/4/2014 Run All over Easy 8.4 mi 1:11:47 8:36 10/10/2014 Run All over Easy 11.3 mi 1:30:29 8:03