| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/9/2015 |
Run |
Home - last 1/4 hill - 133 ft |
Easy |
6.5 mi |
59:54 |
9:13 |
 |
| 1/8/2015 |
Run |
YMCA 6 moderate hills at end 1109 vert |
Hill |
11.5 mi |
1:55:48 |
10:05 |
|
| 1/8/2015 |
Weights |
|
|
|
45:00 |
|
|
| 1/7/2015 |
Weights |
|
|
|
45:00 |
|
|
| 1/7/2015 |
Run |
Home - 1/4 hill 67 ft |
Easy |
7.3 mi |
1:08:48 |
9:30 |
|
| 1/7/2015 |
Arc/Stair Climb |
Racquetball RB with Dan |
Default |
4.0 mi |
1:00:00 |
15:00 |
|
| 1/6/2015 |
Run |
YMCA 8 Mile Tempo |
Tempo |
15.5 mi |
2:20:47 |
9:05 |
|
| 1/6/2015 |
Weights |
|
|
|
35:00 |
|
|
| 1/6/2015 |
Run |
Home - last 1/4 hill - 153 vert |
Easy |
5.3 mi |
48:47 |
9:18 |
|
| 1/5/2015 |
Weights |
|
|
|
35:00 |
|
|
| 1/5/2015 |
Run |
Home 6x1 minute faster + 1/4 vert 103 |
Interval |
6.3 mi |
56:49 |
9:06 |
|
| 1/4/2015 |
Run |
Home - last mile hill - 334 vert |
Hill |
11.3 mi |
1:52:00 |
9:58 |
|
| 1/4/2015 |
Run |
YMCA |
Easy |
6.8 mi |
1:02:09 |
9:13 |
|
| 1/3/2015 |
Run |
YMCA |
Easy |
6.0 mi |
59:00 |
9:50 |
|
| 1/2/2015 |
Run |
last 2 mile big hill - 1059 verticle |
Hill |
9.0 mi |
1:35:00 |
10:34 |
|
| 1/2/2015 |
Run |
Home |
Easy |
6.5 mi |
1:01:42 |
9:30 |
|
| 1/1/2015 |
Run |
Home |
Easy |
2.5 mi |
27:00 |
10:48 |
|
| 1/1/2015 |
Arc/Stair Climb |
Skiing - 4.5 hours |
Default |
7.0 mi |
4:30:00 |
38:35 |
|
| 12/31/2014 |
Arc/Stair Climb |
Skiing - 4 hours damn cold |
Default |
6.0 mi |
4:00:00 |
40:00 |
|
| 12/31/2014 |
Run |
Home |
Easy |
2.0 mi |
19:58 |
9:59 |
|
| 12/30/2014 |
Arc/Stair Climb |
Racketball & walleyball with family |
Default |
3.0 mi |
1:45:00 |
35:00 |
|
| 12/30/2014 |
Run |
Home |
Easy |
5.5 mi |
53:43 |
9:46 |
|
| 12/29/2014 |
Arc/Stair Climb |
Racquetball doubles |
Default |
7.0 mi |
1:45:00 |
15:00 |
|
| 12/29/2014 |
Run |
Home |
Easy |
5.3 mi |
51:22 |
9:48 |
|
| 12/28/2014 |
Run |
Home |
Easy |
3.3 mi |
33:00 |
10:10 |
|
| 12/27/2014 |
Run |
Home |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 12/27/2014 |
Arc/Stair Climb |
Ski 4 hours |
Default |
6.0 mi |
4:00:00 |
40:00 |
|
| 12/26/2014 |
Run |
Hotel in Wausau |
Easy |
3.0 mi |
32:00 |
10:40 |
|
| 12/26/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/26/2014 |
Arc/Stair Climb |
Ski 8 hours |
Default |
12.0 mi |
8:00:00 |
40:00 |
|
| 12/25/2014 |
Run |
Home |
Easy |
5.0 mi |
47:15 |
9:27 |
|
| 12/24/2014 |
Run |
YMCA - 1 - 1 mile big hill |
Hill |
7.0 mi |
1:09:00 |
9:52 |
|
| 12/24/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/23/2014 |
Run |
YMCA |
Easy |
7.5 mi |
1:10:05 |
9:21 |
|
| 12/23/2014 |
Run |
Home TM |
Easy |
6.3 mi |
58:47 |
9:25 |
|
| 12/22/2014 |
Run |
YMCA |
Easy |
10.5 mi |
1:44:00 |
9:55 |
|
| 12/22/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/21/2014 |
Run |
YMCA |
Long |
16.0 mi |
2:40:00 |
10:00 |
|
| 12/20/2014 |
Arc/Stair Climb |
Ski 4 hours |
Default |
6.0 mi |
4:00:00 |
40:00 |
|
| 12/20/2014 |
Run |
YMCA |
Tempo |
8.5 mi |
1:13:11 |
8:37 |
|
| 12/19/2014 |
Run |
Home TM FF |
Easy |
4.5 mi |
43:28 |
9:40 |
|
| 12/18/2014 |
Weights |
|
|
|
30:00 |
|
|
| 12/18/2014 |
Arc/Stair Climb |
Racquetball |
Default |
6.0 mi |
1:30:00 |
15:00 |
|
| 12/18/2014 |
Run |
Home TM FF |
Tempo |
5.3 mi |
48:13 |
9:12 |
|
| 12/17/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/17/2014 |
Run |
YMCA TM |
Easy |
6.5 mi |
1:07:00 |
10:19 |
|
| 12/16/2014 |
Run |
Home TM |
Easy |
5.3 mi |
53:55 |
10:17 |
|
| 12/16/2014 |
Weights |
|
|
|
40:00 |
|
|
| 12/16/2014 |
Run |
Last 1.5 Miles faster |
Tempo |
5.8 mi |
53:47 |
9:22 |
|
| 12/15/2014 |
Run |
YMCA |
Long |
15.5 mi |
2:38:00 |
10:12 |
|
| 12/15/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/14/2014 |
Weights |
|
|
|
30:00 |
|
|
| 12/14/2014 |
Run |
Home TM |
Easy |
5.5 mi |
52:04 |
9:28 |
|
| 12/13/2014 |
Run |
YMCA TM 4 hills |
Hill |
10.0 mi |
1:40:00 |
10:00 |
|
| 12/13/2014 |
Weights |
|
|
|
45:00 |
|
|
| 12/12/2014 |
Run |
YMCA |
Easy |
7.0 mi |
1:07:00 |
9:35 |
|
| 12/12/2014 |
Weights |
|
|
|
30:00 |
|
|
| 12/11/2014 |
Run |
Home TM |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 12/10/2014 |
Run |
YMCA TM |
Tempo |
7.5 mi |
1:09:31 |
9:17 |
|
| 12/10/2014 |
Arc/Stair Climb |
Weights - legs, lats, bi's back and core |
Default |
2.0 mi |
30:00 |
15:00 |
|
| 12/10/2014 |
Run |
Home TM |
Easy |
5.5 mi |
51:39 |
9:24 |
|
| 12/9/2014 |
Run |
Home TM |
Easy |
5.3 mi |
50:27 |
9:37 |
|
| 12/8/2014 |
Run |
YMCA |
Long |
15.0 mi |
2:26:42 |
9:47 |
|
| 12/7/2014 |
Run |
Plamann Park CC ski trails |
Hill |
3.3 mi |
38:00 |
11:42 |
|
| 12/7/2014 |
Run |
Home TM |
Easy |
7.5 mi |
1:13:55 |
9:52 |
|
| 12/6/2014 |
Run |
Home TM |
Tempo |
5.3 mi |
48:14 |
9:12 |
|
| 12/5/2014 |
Run |
Home TM |
Easy |
5.3 mi |
55:00 |
10:29 |
|
| 12/5/2014 |
Run |
Hotel TM |
Easy |
4.5 mi |
46:00 |
10:14 |
|
| 12/4/2014 |
Run |
Hotel TM |
Easy |
8.5 mi |
1:29:00 |
10:29 |
|
| 12/3/2014 |
Run |
TM Gold Gym York PA |
Easy |
5.3 mi |
49:30 |
9:26 |
|
| 12/2/2014 |
Run |
TM Gold Gym York PA |
Easy |
7.5 mi |
1:13:15 |
9:46 |
|
| 12/1/2014 |
Run |
Home TM |
Easy |
6.5 mi |
1:05:00 |
10:00 |
|
| 11/30/2014 |
Run |
Tm - Greenville YMCA |
Easy |
5.3 mi |
50:00 |
9:32 |
|
| 11/29/2014 |
Run |
Home TM |
Easy |
2.5 mi |
25:00 |
10:00 |
|
| 11/28/2014 |
Arc/Stair Climb |
Downhill Skiing - 9:45 - 4:45 |
Default |
4.0 mi |
5:30 |
1:23 |
|
| 11/28/2014 |
Run |
Home TM before Skiing |
Easy |
2.4 mi |
24:00 |
10:00 |
|
| 11/27/2014 |
Run |
TM |
Easy |
7.1 mi |
1:15:00 |
10:34 |
|
| 11/23/2014 |
Run |
Monkey |
Race |
26.2 mi |
4:27:30 |
10:13 |
|
| 11/21/2014 |
Run |
BMBM |
Race |
2.0 mi |
25:00 |
12:30 |
|
| 11/20/2014 |
Run |
TM |
Hill |
4.0 mi |
44:00 |
11:00 |
|
| 11/19/2014 |
Arc/Stair Climb |
Hip, Back stretch - Stregnthen |
Default |
1.0 mi |
25:00 |
25:00 |
|
| 11/18/2014 |
Arc/Stair Climb |
4 person Volleyball |
Default |
7.0 mi |
2:15:00 |
19:18 |
|
| 11/18/2014 |
Weights |
|
|
|
30:00 |
|
|
| 11/18/2014 |
Arc/Stair Climb |
Racquetball RB with Mike & Jim |
Default |
5.0 mi |
1:00:00 |
12:00 |
|
| 11/17/2014 |
Arc/Stair Climb |
Hip, Back stretch - Stregnthen |
Default |
1.0 mi |
30:00 |
30:00 |
|
| 11/17/2014 |
Weights |
|
|
|
20:00 |
|
|
| 11/17/2014 |
Run |
YMCA TM |
Easy |
5.3 mi |
50:31 |
9:38 |
|
| 11/16/2014 |
Run |
Plamann Park CC ski trails |
Easy |
3.0 mi |
40:00 |
13:20 |
|
| 11/16/2014 |
Run |
YMCA TM 4 good hills |
Hill |
2.0 mi |
25:12 |
12:36 |
|
| 11/16/2014 |
Run |
YMCA TM |
Easy |
6.0 mi |
57:03 |
9:31 |
|
| 11/16/2014 |
Weights |
|
|
|
30:00 |
|
|
| 11/15/2014 |
Run |
Home TM |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 11/14/2014 |
Weights |
|
|
|
30:00 |
|
|
| 11/14/2014 |
Run |
Home TM |
Easy |
8.0 mi |
1:23:00 |
10:23 |
|
| 11/13/2014 |
Run |
Home TM |
Easy |
3.3 mi |
33:00 |
10:10 |
|
| 11/13/2014 |
Run |
Home TM |
Easy |
4.3 mi |
44:00 |
10:22 |
|
| 11/12/2014 |
Arc/Stair Climb |
Racquetball with Dan |
Default |
3.0 mi |
45:00 |
15:00 |
|
| 11/11/2014 |
Run |
Home TM |
Easy |
4.3 mi |
45:00 |
10:36 |
|
| 11/11/2014 |
Run |
Home TM |
Easy |
4.3 mi |
42:30 |
10:00 |
|
| 11/11/2014 |
Weights |
|
|
|
30:00 |
|
|