| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/4/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
5.0 mi |
48:35 |
9:41 |
 |
| 9/22/2007 |
Run |
Random Route |
Race |
5.0 km |
30:08 |
9:42 |
|
| 12/4/2008 |
Run |
Home block 2X, RM, Thistlewood |
Tempo |
5.0 mi |
48:30 |
9:42 |
|
| 9/11/2008 |
Run |
Village 5 mile |
Tempo |
5.1 mi |
49:07 |
9:43 |
|
| 3/6/2009 |
Run |
Block, BC, Thistlewood |
Tempo |
4.0 mi |
38:53 |
9:44 |
|
| 10/2/2008 |
Run |
RM and Thistlewood |
Tempo |
3.1 mi |
29:58 |
9:44 |
|
| 11/22/2007 |
Run |
Race with Grace 10K |
Race |
6.3 mi |
1:00:49 |
9:44 |
|
| 10/16/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
4.9 mi |
47:48 |
9:45 |
|
| 4/3/2009 |
Run |
Village 4 mile |
Tempo |
4.2 mi |
41:10 |
9:46 |
|
| 3/20/2009 |
Run |
Penn's Landing, Philadelphia |
Tempo |
4.2 mi |
41:00 |
9:46 |
|
| 6/25/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
5.0 mi |
48:54 |
9:47 |
|
| 11/28/2007 |
Run |
Home block |
Interval |
3.8 mi |
37:24 |
9:49 |
|
| 6/11/2008 |
Run |
Village and Block |
Tempo |
6.0 mi |
59:15 |
9:50 |
|
| 11/20/2008 |
Run |
Home block |
Tempo |
5.3 mi |
52:11 |
9:50 |
|
| 11/12/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
5.6 mi |
55:14 |
9:50 |
|
| 9/25/2008 |
Run |
Canal Loop 3 mi |
Easy |
3.1 mi |
30:06 |
9:51 |
|
| 2/13/2009 |
Run |
Block, BC, Thistlewood |
Tempo |
4.0 mi |
39:33 |
9:51 |
|
| 5/29/2008 |
Run |
Random Route |
Warm-up |
1.0 mi |
9:47 |
9:53 |
|
| 9/22/2008 |
Run |
Saratoga Springs |
Tempo |
5.0 mi |
49:32 |
9:54 |
|
| 11/7/2014 |
Run |
|
Default |
3.0 mi |
29:45 |
9:54 |
|
| 5/26/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
5.0 mi |
49:36 |
9:55 |
|
| 7/9/2008 |
Run |
Track |
Interval |
5.3 mi |
53:07 |
10:00 |
|
| 3/27/2009 |
Run |
Block, RM and Thistlewood |
Tempo |
3.0 mi |
30:16 |
10:00 |
|
| 5/8/2008 |
Run |
Random Route |
Track Workout |
4.7 mi |
47:15 |
10:01 |
|
| 8/27/2008 |
Run |
RIt Loop |
Interval |
5.9 mi |
59:05 |
10:02 |
|
| 2/25/2009 |
Run |
Bauer's cove loop + RM and Thistlewood |
Easy |
3.1 mi |
31:11 |
10:04 |
|
| 6/6/2009 |
Run |
Village loop from BL |
Tempo |
4.6 mi |
45:53 |
10:04 |
|
| 12/26/2007 |
Run |
Canal 5.2 mi |
Tempo |
5.2 mi |
52:21 |
10:05 |
|
| 8/6/2008 |
Run |
Canal |
Tempo |
5.0 mi |
50:32 |
10:06 |
|
| 1/21/2009 |
Run |
Indoor Track |
Interval |
4.3 mi |
42:53 |
10:06 |
|
| 7/23/2008 |
Run |
Canal 5.2 mi |
Tempo |
5.0 mi |
50:35 |
10:06 |
|
| 4/23/2008 |
Run |
RM, Thistlewood, Bauer's Cove |
Tempo |
5.0 mi |
50:30 |
10:06 |
|
| 5/19/2008 |
Run |
Bauer's cove loop + RM and Thistlewood |
Tempo |
5.0 mi |
50:33 |
10:07 |
|
| 1/10/2008 |
Run |
Home block 7X |
Fartlek |
4.2 mi |
42:28 |
10:07 |
|
| 6/13/2008 |
Run |
RM, Thistlewood, Bauer's Cove |
Easy |
4.0 mi |
40:29 |
10:08 |
|
| 12/27/2007 |
Run |
Village 3 mile |
Easy |
3.0 mi |
30:23 |
10:08 |
|
| 6/8/2009 |
Run |
Village 4 mile |
Easy |
4.2 mi |
42:13 |
10:09 |
|
| 11/22/2014 |
Run |
|
Default |
3.5 mi |
35:01 |
10:09 |
|
| 10/18/2008 |
Run |
Canal 5.2 mi |
Easy |
5.0 mi |
51:03 |
10:09 |
|
| 7/13/2009 |
Run |
Farmbrook |
Easy |
4.0 mi |
40:39 |
10:10 |
|
| 10/30/2007 |
Run |
Home block |
Interval |
5.0 mi |
51:05 |
10:11 |
|
| 2/21/2009 |
Run |
Random Route |
Tempo |
4.3 mi |
43:15 |
10:11 |
|
| 7/9/2009 |
Run |
Canal Loop 3 mi |
Easy |
3.3 mi |
33:06 |
10:12 |
|
| 11/17/2007 |
Run |
Preview Thursday's 10K course |
Easy |
6.4 mi |
1:05:13 |
10:12 |
|
| 7/24/2009 |
Run |
|
Default |
3.0 mi |
30:41 |
10:12 |
|
| 4/6/2008 |
Run |
Spring Forward 15K |
Race |
9.3 mi |
1:35:02 |
10:14 |
|
| 4/1/2009 |
Run |
Bauer's cove loop + RM and Thistlewood |
Easy |
4.3 mi |
43:26 |
10:14 |
|
| 5/3/2007 |
Run |
Home block 5X |
Tempo |
3.0 mi |
30:40 |
10:14 |
|
| 10/19/2008 |
Run |
BR-Union-OPTL-BW-Trimmer-31-Gillett-Canal Loop |
Long |
9.2 mi |
1:34:03 |
10:14 |
|
| 4/29/2008 |
Run |
RIt Loop |
Tempo |
5.0 mi |
51:07 |
10:14 |
|
| 2/2/2009 |
Run |
Home block 5X |
Easy |
3.1 mi |
31:44 |
10:15 |
|
| 3/12/2008 |
Run |
RIt Loop |
Tempo |
6.0 mi |
1:00:55 |
10:15 |
|
| 7/3/2009 |
Run |
Canal Loop 3 mi |
Easy |
3.2 mi |
32:58 |
10:15 |
|
| 9/20/2008 |
Run |
Village 5 mile |
Easy |
5.0 mi |
51:33 |
10:15 |
|
| 4/28/2009 |
Run |
Bauer's cove loop + RM and Thistlewood |
Easy |
5.0 mi |
51:33 |
10:15 |
|
| 7/8/2008 |
Run |
Village 4 mile |
Easy |
5.0 mi |
51:15 |
10:15 |
|
| 4/9/2008 |
Run |
Village 4 mile |
Tempo |
5.0 mi |
51:28 |
10:16 |
|
| 10/13/2007 |
Run |
Canal |
Easy |
3.9 mi |
40:00 |
10:16 |
|
| 6/24/2009 |
Run |
Home block |
Interval |
4.0 mi |
41:21 |
10:16 |
|
| 11/1/2008 |
Run |
11.5 mi from Pineway - 2 loops |
Easy |
7.6 mi |
1:18:17 |
10:16 |
|
| 11/15/2007 |
Run |
Thistlewood and Bauer's Cove |
Easy |
3.1 mi |
31:30 |
10:16 |
|
| 6/24/2008 |
Run |
Village 3 mile |
Easy |
3.0 mi |
30:47 |
10:16 |
|
| 4/17/2009 |
Run |
Block, BC, Thistlewood |
Tempo |
4.0 mi |
41:09 |
10:16 |
|
| 8/15/2008 |
Run |
Canal |
Easy |
5.2 mi |
53:17 |
10:16 |
|
| 6/30/2007 |
Run |
Furry Scurry 10K |
Race |
10.0 km |
1:03:49 |
10:17 |
|
| 2/24/2009 |
Run |
Block, RM and Thistlewood |
Easy |
3.1 mi |
31:22 |
10:18 |
|
| 7/30/2008 |
Run |
Home block 9X |
Interval |
5.0 mi |
51:26 |
10:18 |
|
| 8/17/2008 |
Run |
Waneta Lake |
Easy |
4.0 mi |
41:15 |
10:18 |
|
| 11/5/2007 |
Run |
Block, RM and Thistlewood |
Easy |
3.0 mi |
30:52 |
10:18 |
|
| 10/23/2007 |
Run |
Block, RM and Thistlewood |
Interval |
5.0 mi |
51:28 |
10:18 |
|
| 8/25/2008 |
Run |
Village 4 mile |
Easy |
4.1 mi |
41:48 |
10:18 |
|
| 8/26/2008 |
Run |
Small Clearview loop |
Easy |
3.0 mi |
30:54 |
10:18 |
|
| 2/14/2009 |
Run |
Freezeroo #5 - 8 miles |
Race |
8.0 mi |
1:22:26 |
10:19 |
|
| 9/6/2014 |
Run |
Pound the Ground for Veterans 10K |
Race |
6.3 mi |
1:04:24 |
10:19 |
|
| 9/14/2008 |
Run |
Rochester Preferred Care Half Marathon |
Race |
13.1 mi |
2:15:01 |
10:19 |
|
| 9/2/2008 |
Run |
Village 5 mile |
Easy |
5.0 mi |
51:42 |
10:20 |
|
| 1/26/2008 |
Run |
Canal 5.2 mi |
Easy |
5.2 mi |
53:47 |
10:20 |
|
| 11/12/2007 |
Run |
Block, RM and Thistlewood |
Tempo |
5.0 mi |
51:37 |
10:20 |
|
| 6/22/2008 |
Run |
Central Park NYC |
Easy |
5.5 mi |
56:48 |
10:20 |
|
| 10/23/2008 |
Run |
Home block |
Interval |
5.0 mi |
51:51 |
10:20 |
|
| 6/10/2009 |
Run |
Canal 5.2 mi |
Easy |
5.3 mi |
54:58 |
10:20 |
|
| 1/31/2008 |
Run |
Treadmill |
Tempo |
3.0 mi |
31:00 |
10:20 |
|
| 2/4/2008 |
Run |
Treadmill |
Tempo |
3.0 mi |
31:00 |
10:20 |
|
| 6/12/2009 |
Run |
Longer Clearview loop |
Easy |
4.2 mi |
43:12 |
10:21 |
|
| 6/10/2008 |
Run |
Canal 5.2 mi |
Easy |
5.2 mi |
53:47 |
10:21 |
|
| 6/26/2008 |
Run |
Block 2X plus BC |
Easy |
3.0 mi |
31:08 |
10:21 |
|
| 5/16/2009 |
Run |
Fleet Feet |
Long |
9.9 mi |
1:42:20 |
10:21 |
|
| 5/12/2009 |
Run |
Village 5 mile |
Easy |
5.2 mi |
54:07 |
10:21 |
|
| 11/19/2008 |
Run |
Village 4 mile |
Easy |
4.0 mi |
41:24 |
10:21 |
|
| 9/27/2008 |
Run |
Spencerport 13 miles |
Long |
12.0 mi |
2:04:22 |
10:22 |
|
| 2/14/2009 |
Run |
Greece near Long Pond and Latta |
Long |
4.2 mi |
43:42 |
10:22 |
|
| 4/15/2009 |
Run |
Canal 5.2 mi |
Easy |
5.4 mi |
55:58 |
10:22 |
|
| 8/3/2009 |
Run |
|
Default |
4.0 mi |
41:29 |
10:23 |
|
| 8/21/2007 |
Run |
Block, RM and Thistlewood |
Easy |
3.0 mi |
31:07 |
10:23 |
|
| 10/1/2008 |
Run |
Village 5 mile |
Easy |
5.1 mi |
52:36 |
10:23 |
|
| 11/24/2008 |
Run |
RM and Thistlewood |
Easy |
3.0 mi |
31:09 |
10:23 |
|
| 10/29/2008 |
Run |
Village and Block |
Easy |
5.0 mi |
52:02 |
10:24 |
|
| 8/4/2008 |
Run |
Canal |
Easy |
4.0 mi |
41:53 |
10:24 |
|
| 3/24/2009 |
Run |
Block, BC, Thistlewood |
Easy |
4.4 mi |
46:09 |
10:24 |
|
| 11/6/2008 |
Run |
Home block |
Interval |
4.0 mi |
41:42 |
10:24 |
|