| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/23/2013 |
Run |
Enola low grade |
Easy |
7.5 mi |
57:00 |
7:36 |
 |
| 8/22/2013 |
Run |
lancaster |
Easy |
4.0 mi |
30:30 |
7:38 |
|
| 8/8/2013 |
Run |
F&M |
Interval |
8.0 mi |
57:30 |
7:12 |
|
| 8/7/2013 |
Run |
lancaster |
Easy |
4.0 mi |
30:15 |
7:34 |
|
| 8/6/2013 |
Run |
F&M |
warm/cool |
1.5 mi |
13:00 |
8:34 |
|
| 8/6/2013 |
Run |
F&M |
Interval |
4.5 mi |
28:21 |
6:18 |
|
| 8/6/2013 |
Run |
F&M |
Easy |
1.6 mi |
12:32 |
7:50 |
|
| 8/5/2013 |
Run |
F&M |
recovery |
3.1 mi |
23:30 |
7:35 |
|
| 8/3/2013 |
Run |
Jeff's Birthday Run |
Race |
3.1 mi |
19:10 |
6:11 |
|
| 8/3/2013 |
Run |
Amish |
Training |
13.7 mi |
1:54:52 |
8:25 |
|
| 8/2/2013 |
Run |
lancaster |
Easy |
2.0 mi |
15:50 |
7:55 |
|
| 8/1/2013 |
Run |
F&M |
recovery |
3.3 mi |
25:00 |
7:42 |
|
| 7/31/2013 |
Run |
Amish |
warm/cool |
13.1 mi |
1:29:42 |
6:51 |
|
| 7/31/2013 |
Run |
Greenfield |
warm/cool |
0.5 mi |
3:48 |
7:36 |
|
| 7/30/2013 |
Run |
All over |
Training |
8.4 mi |
58:56 |
7:04 |
|
| 7/29/2013 |
Run |
All over |
Easy |
7.0 mi |
56:22 |
8:04 |
|
| 7/28/2013 |
Run |
F&M |
recovery |
5.5 mi |
54:40 |
10:02 |
|
| 7/27/2013 |
Run |
All over |
Long |
20.3 mi |
2:49:19 |
8:22 |
|
| 7/26/2013 |
Run |
lancaster |
Easy |
4.8 mi |
46:00 |
9:35 |
|
| 7/25/2013 |
Run |
lancaster |
Training |
10.0 mi |
1:12:22 |
7:15 |
|
| 7/23/2013 |
Run |
lancaster |
Easy |
2.6 mi |
19:28 |
7:30 |
|
| 7/22/2013 |
Run |
lancaster |
Easy |
7.1 mi |
55:49 |
7:56 |
|
| 7/20/2013 |
Run |
prospect park |
Easy |
3.8 mi |
28:00 |
7:28 |
|
| 7/18/2013 |
Run |
Lampeter-Strasburg |
Training |
8.0 mi |
1:01:14 |
7:40 |
|
| 7/16/2013 |
Run |
F&M |
Tempo |
8.3 mi |
57:44 |
7:00 |
|
| 7/15/2013 |
Run |
F&M |
recovery |
3.1 mi |
23:21 |
7:32 |
|
| 7/13/2013 |
Run |
F&M |
Easy |
4.0 mi |
30:25 |
7:37 |
|
| 7/12/2013 |
Run |
23 to 741 to Lampeter to county park |
Long |
19.2 mi |
2:27:00 |
7:40 |
|
| 7/11/2013 |
Run |
F&M |
Easy |
5.0 mi |
37:40 |
7:32 |
|
| 7/8/2013 |
Run |
F&M |
recovery |
3.0 mi |
30:34 |
10:12 |
|
| 7/6/2013 |
Run |
lancaster |
Training |
3.3 mi |
25:32 |
7:52 |
|
| 7/6/2013 |
Run |
lancaster |
Training |
3.2 mi |
23:50 |
7:34 |
|
| 7/5/2013 |
Run |
lancaster |
Training |
6.5 mi |
51:10 |
7:53 |
|
| 7/4/2013 |
Run |
Ephrata |
warm/cool |
2.3 mi |
17:42 |
7:42 |
|
| 7/4/2013 |
Run |
Ephrata Firecracker |
Race |
5.0 mi |
33:18 |
6:40 |
|
| 7/3/2013 |
Run |
lancaster |
Training |
7.0 mi |
52:49 |
7:33 |
|
| 7/1/2013 |
Run |
lancaster |
recovery |
1.6 mi |
13:12 |
8:15 |
|
| 6/29/2013 |
Run |
All over |
Training |
18.1 mi |
2:21:30 |
7:50 |
|
| 6/27/2013 |
Run |
Greenfield |
Training |
4.3 mi |
32:24 |
7:33 |
|
| 6/25/2013 |
Run |
Hand track |
Tempo |
5.0 mi |
37:40 |
7:32 |
|
| 6/22/2013 |
Run |
24 24 24 challenge |
Race |
24.3 mi |
3:09:19 |
7:49 |
|
| 6/21/2013 |
Run |
F&M |
Easy |
1.5 mi |
10:57 |
7:18 |
|
| 6/20/2013 |
Run |
lancaster |
Easy |
2.0 mi |
14:22 |
7:11 |
|
| 6/19/2013 |
Run |
F&M |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 6/18/2013 |
Run |
Ocean City Md. |
Easy |
1.6 mi |
12:03 |
7:32 |
|
| 6/17/2013 |
Run |
lancaster |
recovery |
3.1 mi |
23:55 |
7:43 |
|
| 6/15/2013 |
Run |
long's park |
Easy |
1.3 mi |
9:44 |
7:48 |
|
| 6/14/2013 |
Run |
lancaster |
Easy |
2.3 mi |
17:00 |
7:34 |
|
| 6/13/2013 |
Run |
lancaster |
Training |
3.1 mi |
23:23 |
7:33 |
|
| 6/12/2013 |
Run |
Amish |
Training |
8.3 mi |
1:01:14 |
7:26 |
|
| 6/11/2013 |
Run |
F&M |
Training |
6.1 mi |
45:58 |
7:36 |
|
| 6/11/2013 |
Run |
F&M |
warm/cool |
1.6 mi |
13:18 |
8:35 |
|
| 6/8/2013 |
Run |
lancaster |
Easy |
3.2 mi |
25:43 |
8:10 |
|
| 6/8/2013 |
Run |
lancaster |
Easy |
3.2 mi |
25:43 |
8:10 |
|
| 6/7/2013 |
Run |
F&M |
Easy |
1.3 mi |
9:41 |
7:45 |
|
| 6/6/2013 |
Run |
F&M |
Easy |
1.3 mi |
9:47 |
7:50 |
|
| 6/5/2013 |
Run |
random |
Training |
10.0 mi |
1:16:30 |
7:39 |
|
| 6/4/2013 |
Run |
F&M |
warm/cool |
3.0 mi |
25:00 |
8:20 |
|
| 6/4/2013 |
Run |
F&M |
warm/cool |
1.1 mi |
8:00 |
7:38 |
|
| 6/3/2013 |
Run |
Lancaster County Central Park |
Easy |
5.5 mi |
43:05 |
7:50 |
|
| 6/1/2013 |
Run |
Red Rose |
Race |
5.0 mi |
33:29 |
6:42 |
|
| 6/1/2013 |
Run |
Red Rose |
warm/cool |
1.3 mi |
10:55 |
8:44 |
|
| 5/31/2013 |
Run |
Red Rose |
Easy |
5.3 mi |
38:45 |
7:23 |
|
| 5/30/2013 |
Run |
lancaster |
Easy |
2.0 mi |
15:20 |
7:40 |
|
| 5/29/2013 |
Run |
F&M |
Easy |
3.1 mi |
23:56 |
7:44 |
|
| 5/28/2013 |
Run |
Grandview |
Training |
8.0 mi |
57:13 |
7:10 |
|
| 5/27/2013 |
Run |
Amish full moon |
Easy |
8.9 mi |
1:11:00 |
7:59 |
|
| 5/27/2013 |
Run |
Meadville/ The Human Race |
Race |
3.1 mi |
19:35 |
6:20 |
|
| 5/27/2013 |
Run |
Meadville |
warm/cool |
2.0 mi |
15:44 |
7:52 |
|
| 5/26/2013 |
Run |
Ernst Trail, Meadville |
Training |
6.2 mi |
44:23 |
7:10 |
|
| 5/25/2013 |
Run |
lancaster |
Easy |
2.0 mi |
15:20 |
7:40 |
|
| 5/24/2013 |
Run |
Manheim two |
Easy |
3.7 mi |
26:20 |
7:13 |
|
| 5/23/2013 |
Run |
lancaster |
Easy |
1.5 mi |
11:08 |
7:41 |
|
| 5/22/2013 |
Run |
lancaster |
Interval |
7.2 mi |
1:01:58 |
8:37 |
|
| 5/21/2013 |
Run |
lancaster |
Easy |
2.6 mi |
19:52 |
7:39 |
|
| 5/20/2013 |
Run |
lancaster |
Easy |
3.1 mi |
24:00 |
7:45 |
|
| 5/18/2013 |
Run |
lancaster |
Easy |
7.3 mi |
53:55 |
7:27 |
|
| 5/17/2013 |
Run |
lancaster |
Easy |
3.3 mi |
25:19 |
7:37 |
|
| 5/16/2013 |
Run |
lancaster |
Easy |
9.0 mi |
1:15:04 |
8:21 |
|
| 5/15/2013 |
Run |
lancaster |
recovery |
2.0 mi |
15:29 |
7:45 |
|
| 5/14/2013 |
Run |
F&M |
Tempo |
12.0 mi |
1:31:00 |
7:35 |
|
| 5/3/2013 |
Run |
lancaster |
Training |
6.2 mi |
46:45 |
7:33 |
|
| 5/2/2013 |
Run |
lancaster |
Easy |
5.0 mi |
37:10 |
7:26 |
|
| 4/30/2013 |
Run |
F&M |
Tempo |
5.0 mi |
36:28 |
7:18 |
|
| 4/27/2013 |
Run |
Race Against Racism |
Race |
3.1 mi |
19:50 |
6:24 |
|
| 4/26/2013 |
Run |
lancaster |
Easy |
1.5 mi |
11:34 |
7:43 |
|
| 4/24/2013 |
Run |
lancaster |
recovery |
1.5 mi |
11:50 |
7:54 |
|
| 4/23/2013 |
Run |
F&M |
Training |
6.8 mi |
46:00 |
6:49 |
|
| 4/22/2013 |
Run |
Amish |
Training |
6.0 mi |
44:40 |
7:27 |
|
| 4/21/2013 |
Run |
Red Rose |
Easy |
5.0 mi |
51:13 |
10:15 |
|
| 4/17/2013 |
Run |
lancaster |
Easy |
1.5 mi |
11:18 |
7:32 |
|
| 4/16/2013 |
Run |
Ephrata Firecracker course |
Easy |
5.0 mi |
40:26 |
8:06 |
|
| 4/15/2013 |
Run |
lancaster |
Easy |
4.0 mi |
29:45 |
7:27 |
|