| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/19/2013 |
Run |
Alsager - Salt Line |
Easy |
3.1 mi |
27:55 |
8:59 |
 |
| 8/20/2013 |
Run |
Alsager - Salt Line |
Easy |
6.0 mi |
50:19 |
8:23 |
|
| 8/21/2013 |
Run |
Alsager - Salt Line |
Easy |
6.9 mi |
56:50 |
8:15 |
|
| 8/22/2013 |
Run |
Alsager - Salt Line |
Easy |
7.4 mi |
1:00:43 |
8:13 |
|
| 11/29/2013 |
Run |
Guernsey - St Peter Port |
Easy |
3.3 mi |
30:08 |
9:05 |
|
| 8/14/2013 |
Run |
London - Thames Path and Hyde Park |
Easy |
11.8 mi |
1:33:05 |
7:53 |
|
| 7/22/2013 |
Run |
London - Thames Path run |
Easy |
6.0 mi |
50:28 |
8:23 |
|
| 7/25/2013 |
Run |
London - Thames Path run |
Easy |
4.0 mi |
33:10 |
8:17 |
|
| 8/1/2013 |
Run |
London - Thames Path run |
Easy |
6.0 mi |
49:56 |
8:19 |
|
| 8/12/2013 |
Run |
London - Thames Path run |
Easy |
6.0 mi |
50:44 |
8:27 |
|
| 8/29/2013 |
Run |
London - Thames Path run |
Easy |
6.0 mi |
48:53 |
8:08 |
|
| 8/13/2013 |
Run |
Running Track |
Interval |
4000.0 m |
15:39 |
6:18 |
|
| 7/24/2013 |
Run |
St Albans - along the Alban way |
Easy |
15.1 mi |
1:59:14 |
7:56 |
|
| 7/31/2013 |
Run |
St Albans - along the Alban way |
Easy |
15.0 mi |
2:03:51 |
8:16 |
|
| 8/1/2013 |
Run |
St Albans - along the Alban way |
Easy |
4.1 mi |
35:49 |
8:46 |
|
| 8/8/2013 |
Run |
St Albans - along the Alban way |
Easy |
15.0 mi |
1:58:54 |
7:55 |
|
| 8/9/2013 |
Run |
St Albans - along the Alban way |
Easy |
10.0 mi |
1:23:35 |
8:22 |
|
| 9/22/2013 |
Run |
St Albans - along the Alban way |
Fartlek |
10.3 mi |
1:19:36 |
7:45 |
|
| 9/24/2013 |
Run |
St Albans - Beesonend Lane |
Easy |
9.0 mi |
1:09:56 |
7:46 |
|
| 10/3/2013 |
Run |
St Albans - Beesonend Lane |
Easy |
11.8 mi |
1:31:13 |
7:45 |
|
| 10/31/2013 |
Run |
St Albans - Beesonend Lane |
Easy |
7.4 mi |
58:56 |
8:02 |
|
| 11/2/2013 |
Run |
St Albans - Beesonend Lane loop via St Michaels |
Easy w/ strides |
8.5 mi |
1:04:10 |
7:32 |
|
| 9/25/2013 |
Run |
St Albans - laps of Verulamium lake |
Easy |
6.3 mi |
51:45 |
8:16 |
|
| 8/11/2013 |
Run |
St Albans - to Harpenden and Redbourne |
Long |
20.4 mi |
2:40:46 |
7:53 |
|
| 8/27/2013 |
Run |
St Albans - towards Harpenden |
Easy |
7.0 mi |
56:14 |
8:02 |
|
| 9/6/2013 |
Run |
St Albans - towards Harpenden |
Easy |
4.1 mi |
35:13 |
8:40 |
|
| 9/20/2013 |
Run |
St Albans - towards Harpenden |
Easy w/ strides |
8.0 mi |
1:01:34 |
7:42 |
|
| 10/9/2013 |
Run |
St Albans - towards Harpenden |
Easy |
6.0 mi |
51:21 |
8:32 |
|
| 10/10/2013 |
Run |
St Albans - towards Harpenden |
Easy |
4.5 mi |
37:55 |
8:25 |
|
| 11/10/2013 |
Run |
St Albans - towards Harpenden |
Easy |
6.0 mi |
48:24 |
8:03 |
|
| 11/24/2013 |
Run |
St Albans - towards Harpenden |
Easy |
8.0 mi |
1:01:46 |
7:42 |
|
| 8/3/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.0 mi |
52:09 |
8:41 |
|
| 9/4/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
4.1 mi |
35:45 |
8:40 |
|
| 9/8/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
7.0 mi |
57:43 |
8:18 |
|
| 9/10/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
5.0 mi |
42:30 |
8:30 |
|
| 9/11/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
5.1 mi |
42:37 |
8:19 |
|
| 9/14/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
4.7 mi |
37:35 |
7:59 |
|
| 9/17/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.0 mi |
48:20 |
8:03 |
|
| 9/18/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.0 mi |
51:00 |
8:30 |
|
| 9/21/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.1 mi |
50:21 |
8:17 |
|
| 9/28/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.1 mi |
49:11 |
8:07 |
|
| 10/2/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
5.4 mi |
44:35 |
8:17 |
|
| 10/6/2013 |
Run |
St. Albans - Batchwood to Childwickbury |
Easy |
6.8 mi |
55:35 |
8:10 |
|
| 8/13/2013 |
Run |
St. Albans - station to running track |
Easy |
2.1 mi |
17:40 |
8:27 |
|
| 8/23/2013 |
Run |
St. Albans - to Redbourne |
Easy |
4.0 mi |
33:26 |
8:21 |
|
| 12/22/2013 |
Run |
St. Albans - to Redbourne |
Easy |
8.6 mi |
1:09:14 |
8:04 |
|
| 8/13/2013 |
Run |
St. Albans - to the running track |
Easy |
1.5 mi |
13:25 |
8:57 |
|
| 8/12/2013 |
Run |
St. Albans - to the station |
Easy |
4.1 mi |
36:16 |
8:54 |
|
| 10/13/2013 |
Run |
St. Albans - to Verulamium park |
Easy |
2.4 mi |
20:11 |
8:23 |
|
| 10/26/2013 |
Run |
St. Albans - to Verulamium park |
Easy |
4.0 mi |
33:15 |
8:19 |
|
| 11/3/2013 |
Run |
St. Albans - to Verulamium park |
Easy |
5.1 mi |
41:09 |
8:09 |
|
| 7/21/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:53 |
9:02 |
|
| 7/25/2013 |
Run |
Treadmill |
Easy |
8.0 km |
44:28 |
8:57 |
|
| 8/10/2013 |
Run |
Treadmill |
Easy w/ strides |
12.8 km |
1:05:14 |
8:13 |
|
| 8/15/2013 |
Run |
Treadmill |
Easy w/ strides |
9.6 km |
48:08 |
8:05 |
|
| 8/16/2013 |
Run |
Treadmill |
Easy |
9.6 km |
52:30 |
8:49 |
|
| 8/26/2013 |
Run |
Treadmill |
Easy |
9.6 km |
53:08 |
8:55 |
|
| 9/13/2013 |
Run |
Treadmill |
Easy |
6.4 km |
33:33 |
8:27 |
|
| 9/15/2013 |
Run |
Treadmill |
Easy |
12.8 km |
1:04:38 |
8:08 |
|
| 10/4/2013 |
Run |
Treadmill |
Easy |
9.6 km |
50:58 |
8:33 |
|
| 10/5/2013 |
Run |
Treadmill |
Easy |
9.6 km |
51:34 |
8:39 |
|
| 10/13/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 10/14/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 10/16/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 10/17/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:20 |
8:26 |
|
| 10/18/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:20 |
8:26 |
|
| 10/27/2013 |
Run |
Treadmill |
Easy |
16.2 km |
1:23:48 |
8:20 |
|
| 10/28/2013 |
Run |
Treadmill |
Easy |
8.0 km |
42:42 |
8:36 |
|
| 10/30/2013 |
Run |
Treadmill |
Easy |
9.6 km |
50:48 |
8:31 |
|
| 11/4/2013 |
Run |
Treadmill |
Easy |
8.0 km |
43:39 |
8:47 |
|
| 11/5/2013 |
Run |
Treadmill |
Easy |
8.0 km |
41:59 |
8:27 |
|
| 11/6/2013 |
Run |
Treadmill |
Tempo |
4.8 km |
19:12 |
6:27 |
|
| 11/6/2013 |
Run |
Treadmill |
Easy |
2.4 km |
12:00 |
8:03 |
|
| 11/6/2013 |
Run |
Treadmill |
Easy |
4.8 km |
26:25 |
8:52 |
|
| 11/8/2013 |
Run |
Treadmill |
Easy |
5.0 km |
27:30 |
8:52 |
|
| 11/9/2013 |
Run |
Treadmill |
Progression |
17.6 km |
1:25:19 |
7:49 |
|
| 11/16/2013 |
Run |
Treadmill |
Easy |
12.8 km |
1:06:36 |
8:23 |
|
| 11/19/2013 |
Run |
Treadmill |
Easy |
4.8 km |
26:04 |
8:45 |
|
| 11/20/2013 |
Run |
Treadmill |
Easy |
6.4 km |
34:27 |
8:40 |
|
| 11/23/2013 |
Run |
Treadmill |
Easy |
12.8 km |
1:06:36 |
8:23 |
|
| 11/25/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 11/26/2013 |
Run |
Treadmill |
Easy |
9.6 km |
50:48 |
8:31 |
|
| 11/27/2013 |
Run |
Treadmill |
Easy |
10.0 km |
53:49 |
8:40 |
|
| 11/28/2013 |
Run |
Treadmill |
Easy |
9.6 km |
49:24 |
8:17 |
|
| 11/30/2013 |
Run |
Treadmill |
Easy |
8.0 km |
42:42 |
8:36 |
|
| 12/1/2013 |
Run |
Treadmill |
Easy |
8.0 km |
41:24 |
8:20 |
|
| 12/3/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:48 |
8:30 |
|
| 12/4/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 12/7/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:48 |
8:30 |
|
| 12/8/2013 |
Run |
Treadmill |
Progression |
14.8 km |
1:12:11 |
7:51 |
|
| 12/11/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:48 |
8:30 |
|
| 12/14/2013 |
Run |
Treadmill |
Easy |
6.4 km |
35:04 |
8:50 |
|
| 12/15/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:48 |
8:30 |
|
| 12/21/2013 |
Run |
Treadmill |
Easy |
16.1 km |
1:22:22 |
8:14 |
|
| 12/23/2013 |
Run |
Treadmill |
Easy |
8.0 km |
43:39 |
8:47 |
|
| 12/26/2013 |
Run |
Treadmill |
Easy |
10.0 km |
52:48 |
8:30 |
|
| 12/27/2013 |
Run |
Treadmill |
Easy |
6.4 km |
33:18 |
8:23 |
|
| 12/27/2013 |
Run |
Treadmill |
Tempo |
5.0 km |
19:25 |
6:15 |
|
| 12/27/2013 |
Run |
Treadmill |
Easy |
4.6 km |
23:00 |
8:03 |
|
| 12/28/2013 |
Run |
Treadmill |
Easy |
10.0 km |
54:15 |
8:44 |
|