| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/26/2017 |
Run |
home to park to home |
Training |
7.4 mi |
1:06:36 |
9:00 |
 |
| 7/25/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
12:38 |
7:54 |
|
| 7/25/2017 |
Run |
F&M track |
Interval |
5.4 mi |
41:54 |
7:46 |
|
| 7/25/2017 |
Run |
F&M track |
warm/cool |
1.1 mi |
7:58 |
7:15 |
|
| 7/24/2017 |
Run |
home to park to home |
Training |
7.1 mi |
1:01:34 |
8:41 |
|
| 7/23/2017 |
Run |
home to park to home |
Long |
19.3 mi |
2:44:06 |
8:31 |
|
| 7/22/2017 |
Run |
All over |
Training |
12.6 mi |
1:41:21 |
8:05 |
|
| 7/21/2017 |
Run |
double secret trail |
Trails |
8.3 mi |
1:26:00 |
10:22 |
|
| 7/20/2017 |
Run |
F&M track |
Race |
1.0 mi |
7:07 |
7:07 |
|
| 7/20/2017 |
Run |
lancaster & F&M |
warm/cool |
1.9 mi |
14:48 |
8:01 |
|
| 7/20/2017 |
Run |
Grandview |
Tempo |
6.4 mi |
48:20 |
7:37 |
|
| 7/19/2017 |
Run |
home to park to home |
Training |
7.0 mi |
55:01 |
7:52 |
|
| 7/18/2017 |
Run |
home to park to home |
warm/cool |
3.9 mi |
32:25 |
8:19 |
|
| 7/18/2017 |
Run |
F&M track |
Interval |
3.7 mi |
25:09 |
6:54 |
|
| 7/18/2017 |
Run |
lancaster |
warm/cool |
1.7 mi |
14:05 |
8:17 |
|
| 7/17/2017 |
Run |
home to park to home |
Training |
7.1 mi |
56:50 |
8:00 |
|
| 7/16/2017 |
Run |
lancaster & F&M |
Easy |
4.1 mi |
31:52 |
7:53 |
|
| 7/16/2017 |
Run |
Lancaster County Central Park |
Trails |
10.2 mi |
1:34:29 |
9:16 |
|
| 7/15/2017 |
Run |
Northwest River Trail |
Long |
19.0 mi |
2:44:25 |
8:40 |
|
| 7/14/2017 |
Run |
double secret and bridge |
Trails |
8.8 mi |
1:28:52 |
10:06 |
|
| 7/13/2017 |
Run |
home to park to home |
Tempo |
6.3 mi |
49:14 |
7:49 |
|
| 7/12/2017 |
Run |
home to park to home |
Training |
5.6 mi |
44:16 |
7:59 |
|
| 7/11/2017 |
Run |
home to park to home |
warm/cool |
1.3 mi |
10:22 |
8:18 |
|
| 7/11/2017 |
Run |
F&M track |
Interval |
4.6 mi |
31:32 |
6:52 |
|
| 7/11/2017 |
Run |
F&M track |
warm/cool |
0.6 mi |
4:37 |
8:24 |
|
| 7/11/2017 |
Run |
home to park to home |
Training |
7.0 mi |
54:50 |
7:50 |
|
| 7/10/2017 |
Run |
home to park to home |
Training |
7.0 mi |
57:21 |
8:12 |
|
| 7/9/2017 |
Run |
Lancaster County Central Park |
Trails |
7.2 mi |
1:08:42 |
9:37 |
|
| 7/8/2017 |
Run |
Spring Valley |
medium long |
15.4 mi |
1:56:19 |
7:35 |
|
| 7/8/2017 |
Run |
Peter Barber's "trail" |
warm/cool |
0.9 mi |
7:15 |
8:04 |
|
| 7/7/2017 |
Run |
Peter Barber's "trail" |
Trails |
8.3 mi |
1:17:59 |
9:24 |
|
| 7/6/2017 |
Run |
Lancaster/Grandview |
Training |
12.0 mi |
1:34:10 |
7:51 |
|
| 7/5/2017 |
Run |
home to park to home |
Training |
7.1 mi |
54:52 |
7:44 |
|
| 7/4/2017 |
Run |
Ephrata |
warm/cool |
2.0 mi |
15:00 |
7:30 |
|
| 7/4/2017 |
Run |
Ephrata Firecracker |
Race |
5.0 mi |
32:56 |
6:36 |
|
| 7/4/2017 |
Run |
Ephrata |
warm/cool |
2.0 mi |
16:00 |
8:00 |
|
| 7/3/2017 |
Run |
home to park to home |
Training |
7.1 mi |
59:28 |
8:23 |
|
| 7/2/2017 |
Run |
Lancaster County Central Park |
Trails |
7.0 mi |
1:06:40 |
9:32 |
|
| 7/1/2017 |
Run |
All over |
medium long |
14.4 mi |
1:50:47 |
7:42 |
|
| 6/30/2017 |
Run |
double secret and bridge |
Trails |
8.2 mi |
1:15:06 |
9:07 |
|
| 6/29/2017 |
Run |
home to park to home |
Training |
7.1 mi |
52:29 |
7:24 |
|
| 6/28/2017 |
Run |
lancaster |
recovery |
5.2 mi |
41:44 |
8:07 |
|
| 6/27/2017 |
Run |
home to park to home |
warm/cool |
1.5 mi |
12:00 |
8:00 |
|
| 6/27/2017 |
Run |
F&M track |
Interval |
4.4 mi |
29:46 |
6:51 |
|
| 6/27/2017 |
Run |
lancaster |
warm/cool |
1.3 mi |
10:17 |
8:14 |
|
| 6/27/2017 |
Run |
home to park to home |
Training |
6.8 mi |
54:04 |
7:58 |
|
| 6/26/2017 |
Run |
home to park to home |
Training |
7.1 mi |
57:50 |
8:09 |
|
| 6/25/2017 |
Run |
lancaster |
Easy |
1.7 mi |
14:03 |
8:31 |
|
| 6/24/2017 |
Run |
Sheldon's cabin |
Easy |
1.5 mi |
14:41 |
9:48 |
|
| 6/23/2017 |
Run |
double secret and bridge |
Trails |
8.0 mi |
1:19:22 |
9:56 |
|
| 6/22/2017 |
Run |
home to park to home |
Training |
8.4 mi |
1:07:18 |
8:04 |
|
| 6/21/2017 |
Run |
home to park to home |
Training |
7.1 mi |
54:50 |
7:44 |
|
| 6/20/2017 |
Run |
lancaster |
warm/cool |
2.9 mi |
23:12 |
8:09 |
|
| 6/20/2017 |
Run |
F&M track |
Interval |
5.2 mi |
36:13 |
7:03 |
|
| 6/20/2017 |
Run |
lancaster |
Easy |
2.2 mi |
18:13 |
8:17 |
|
| 6/20/2017 |
Run |
lancaster |
Training |
6.8 mi |
51:12 |
7:32 |
|
| 6/19/2017 |
Run |
lancaster |
Training |
4.2 mi |
33:36 |
8:01 |
|
| 6/18/2017 |
Run |
Smiths challenge |
Race |
6.9 mi |
54:26 |
7:51 |
|
| 6/18/2017 |
Run |
Lancaster County Central Park |
warm/cool |
2.5 mi |
23:57 |
9:47 |
|
| 6/17/2017 |
Run |
lancaster |
Easy |
3.1 mi |
24:24 |
7:53 |
|
| 6/16/2017 |
Run |
lancaster |
Trails |
8.9 mi |
1:19:53 |
9:02 |
|
| 6/15/2017 |
Run |
Tucquan trails |
Trails |
3.7 mi |
47:05 |
12:54 |
|
| 6/14/2017 |
Run |
lancaster |
warm/cool |
3.2 mi |
26:26 |
8:16 |
|
| 6/13/2017 |
Run |
lancaster |
warm/cool |
1.6 mi |
12:35 |
7:52 |
|
| 6/13/2017 |
Run |
Peter Barber's "trail"/park |
Interval |
5.4 mi |
39:53 |
7:24 |
|
| 6/13/2017 |
Run |
lancaster |
warm/cool |
1.7 mi |
13:56 |
8:12 |
|
| 6/12/2017 |
Run |
Peter Barber's "trail"/park |
Easy |
4.1 mi |
31:51 |
7:52 |
|
| 6/11/2017 |
Run |
Lancaster County Central Park |
Trails |
7.1 mi |
1:12:57 |
10:15 |
|
| 6/10/2017 |
Run |
All over |
Easy |
8.0 mi |
1:05:40 |
8:13 |
|
| 6/9/2017 |
Run |
Peter Barber's "trail"/park |
Tempo |
8.7 mi |
1:29:48 |
10:20 |
|
| 6/8/2017 |
Run |
Lancaster/Grandview |
Tempo |
7.5 mi |
58:00 |
7:44 |
|
| 6/7/2017 |
Run |
F&M track |
Training |
7.1 mi |
58:13 |
8:13 |
|
| 6/6/2017 |
Run |
lancaster |
warm/cool |
3.4 mi |
26:40 |
7:54 |
|
| 6/6/2017 |
Run |
F&M track |
Tempo |
0.6 mi |
4:45 |
8:40 |
|
| 6/6/2017 |
Run |
F&M track |
Interval |
5.4 mi |
38:08 |
7:08 |
|
| 6/6/2017 |
Run |
lancaster |
warm/cool |
2.2 mi |
16:40 |
7:35 |
|
| 6/5/2017 |
Run |
home to park to home |
Training |
7.1 mi |
56:35 |
7:59 |
|
| 6/4/2017 |
Run |
Lancaster County Central Park |
Trails |
7.1 mi |
1:11:02 |
10:01 |
|
| 6/3/2017 |
Run |
Red Rose |
Race |
5.0 mi |
32:02 |
6:25 |
|
| 6/3/2017 |
Run |
lancaster |
warm/cool |
1.3 mi |
11:00 |
8:28 |
|
| 6/2/2017 |
Run |
Peter Barber's "trail" |
Trails |
8.7 mi |
1:22:21 |
9:30 |
|
| 6/1/2017 |
Run |
Lancaster/Grandview |
Tempo |
7.5 mi |
58:03 |
7:45 |
|
| 5/31/2017 |
Run |
lancaster |
Easy |
4.0 mi |
30:50 |
7:43 |
|
| 5/30/2017 |
Run |
lancaster |
warm/cool |
1.1 mi |
8:36 |
7:49 |
|
| 5/30/2017 |
Run |
Red Rose |
Training |
5.0 mi |
35:19 |
7:03 |
|
| 5/30/2017 |
Run |
lancaster |
warm/cool |
1.1 mi |
8:39 |
7:52 |
|
| 5/29/2017 |
Run |
Grubb Lake |
Trails |
20.4 mi |
3:45:19 |
11:03 |
|
| 5/28/2017 |
Run |
Lancaster County Central Park |
Trails |
7.2 mi |
1:07:06 |
9:24 |
|
| 5/27/2017 |
Run |
lancaster |
Easy |
2.3 mi |
18:09 |
7:54 |
|
| 5/26/2017 |
Run |
lancaster |
Easy |
1.3 mi |
11:11 |
8:37 |
|
| 5/25/2017 |
Run |
Shenandoah National Park |
Trails |
1.6 mi |
13:54 |
8:52 |
|
| 5/24/2017 |
Run |
home to park to home |
Trails |
5.5 mi |
45:47 |
8:20 |
|
| 5/23/2017 |
Run |
F&M |
warm/cool |
1.6 mi |
12:29 |
7:49 |
|
| 5/23/2017 |
Run |
F&M track |
Tempo |
2.7 mi |
20:45 |
7:47 |
|
| 5/23/2017 |
Run |
home to park to home |
Training |
6.9 mi |
54:04 |
7:51 |
|
| 5/22/2017 |
Run |
home to park to home |
Training |
7.1 mi |
56:56 |
8:02 |
|
| 5/21/2017 |
Run |
Lancaster County Central Park |
Trails |
1.5 mi |
13:21 |
8:54 |
|
| 5/20/2017 |
Run |
lancaster |
medium long |
14.4 mi |
1:52:37 |
7:49 |
|
| 5/19/2017 |
Run |
Peter Barber's "trail" |
Trails |
8.3 mi |
1:22:06 |
9:54 |
|
| 5/18/2017 |
Run |
home to park to home |
Tempo |
3.1 mi |
26:22 |
8:24 |
|