| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/12/2009 |
Run |
other |
Easy |
6.0 mi |
45:08 |
7:32 |
 |
| 9/13/2009 |
Run |
other |
Long |
16.0 mi |
2:00:30 |
7:32 |
|
| 9/14/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:58 |
7:40 |
|
| 9/14/2009 |
Run |
other |
Easy |
5.0 mi |
35:47 |
7:10 |
|
| 9/14/2009 |
Run |
Track |
Interval |
3200.0 m |
13:23 |
6:44 |
|
| 9/14/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:05 |
7:33 |
|
| 9/15/2009 |
Run |
other |
Warmup |
1.0 mi |
7:30 |
7:30 |
|
| 9/15/2009 |
Run |
Cedar Brook Park |
Race |
2.9 mi |
20:02 |
6:55 |
|
| 9/15/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:00 |
7:30 |
|
| 9/16/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:15 |
7:07 |
|
| 9/16/2009 |
Run |
Vo-Tech |
Easy |
8.5 mi |
59:00 |
6:57 |
|
| 9/17/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:15 |
7:07 |
|
| 9/17/2009 |
Run |
Hillside |
Easy |
7.0 mi |
47:09 |
6:45 |
|
| 9/17/2009 |
Run |
Track |
Post-Run Strides |
800.0 m |
|
|
|
| 9/18/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/18/2009 |
Run |
Track |
Interval |
8000.0 m |
31:19 |
6:18 |
|
| 9/18/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:00 |
7:30 |
|
| 9/19/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:27 |
8:03 |
|
| 9/19/2009 |
Run |
Dudley |
Easy |
4.3 mi |
32:18 |
7:31 |
|
| 9/19/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 9/21/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:30 |
8:05 |
|
| 9/21/2009 |
Run |
Morse |
Easy |
2.7 mi |
20:40 |
7:40 |
|
| 9/21/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 9/22/2009 |
Run |
other |
Warmup |
1.0 mi |
7:00 |
7:00 |
|
| 9/22/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:00 |
7:30 |
|
| 9/23/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/23/2009 |
Run |
other |
Easy |
6.0 mi |
42:42 |
7:07 |
|
| 9/24/2009 |
Run |
other |
Easy |
2.0 mi |
13:30 |
6:45 |
|
| 9/24/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/24/2009 |
Run |
Track |
Interval |
4000.0 m |
16:00 |
6:27 |
|
| 9/24/2009 |
Run |
other |
Cooldown |
2.0 mi |
14:30 |
7:15 |
|
| 9/25/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/25/2009 |
Run |
Dudley |
Easy |
4.3 mi |
32:52 |
7:39 |
|
| 9/25/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 9/26/2009 |
Run |
other |
Warmup |
1.0 mi |
7:45 |
7:45 |
|
| 9/26/2009 |
Run |
other |
Cooldown |
1.0 mi |
8:00 |
8:00 |
|
| 9/27/2009 |
Run |
other |
Long |
12.2 mi |
1:35:56 |
7:52 |
|
| 9/28/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/28/2009 |
Run |
other |
Hill |
7.3 mi |
54:03 |
7:25 |
|
| 9/29/2009 |
Run |
other |
Warmup |
1.0 mi |
7:15 |
7:15 |
|
| 9/29/2009 |
Run |
Warinanco |
Race |
5150.0 m |
19:18 |
6:02 |
|
| 9/29/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:00 |
7:30 |
|
| 9/30/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 9/30/2009 |
Run |
Track |
Interval |
4800.0 m |
19:30 |
6:33 |
|
| 9/30/2009 |
Run |
Track |
Hill |
2400.0 m |
9:35 |
6:26 |
|
| 9/30/2009 |
Run |
Morse |
Cooldown |
2.7 mi |
21:30 |
7:58 |
|
| 10/1/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:47 |
7:32 |
|
| 10/1/2009 |
Run |
Cooper |
Easy |
7.0 mi |
49:35 |
7:05 |
|
| 10/1/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/2/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 10/2/2009 |
Run |
Dudley |
Easy |
4.3 mi |
35:29 |
8:16 |
|
| 10/3/2009 |
Run |
other |
Warmup |
1.0 mi |
7:00 |
7:00 |
|
| 10/4/2009 |
Run |
other |
Easy |
6.0 mi |
46:31 |
7:46 |
|
| 10/5/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:43 |
7:29 |
|
| 10/5/2009 |
Run |
Cooper |
Easy |
7.0 mi |
48:25 |
6:55 |
|
| 10/5/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/6/2009 |
Run |
other |
Warmup |
1.0 mi |
7:00 |
7:00 |
|
| 10/6/2009 |
Run |
Warinanco |
Race |
5150.0 m |
19:00 |
5:57 |
|
| 10/6/2009 |
Run |
Warinanco |
Cooldown |
5050.0 m |
25:00 |
7:59 |
|
| 10/7/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:40 |
7:27 |
|
| 10/7/2009 |
Run |
Vo-Tech |
Easy |
8.5 mi |
59:17 |
6:59 |
|
| 10/8/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:50 |
7:34 |
|
| 10/8/2009 |
Run |
Track |
Interval |
4200.0 m |
17:02 |
6:32 |
|
| 10/8/2009 |
Run |
Morse |
Cooldown |
2.7 mi |
22:27 |
8:19 |
|
| 10/9/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:04 |
6:59 |
|
| 10/9/2009 |
Run |
West Broad |
Easy |
5.0 mi |
35:48 |
7:10 |
|
| 10/9/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/10/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:30 |
7:19 |
|
| 10/10/2009 |
Run |
Lawrence |
Progression |
6.0 mi |
38:37 |
6:27 |
|
| 10/10/2009 |
Run |
Track |
Cooldown |
1.0 mi |
8:00 |
8:00 |
|
| 10/10/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/11/2009 |
Run |
other |
Easy |
8.0 mi |
1:02:54 |
7:52 |
|
| 10/12/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:04 |
6:59 |
|
| 10/12/2009 |
Run |
West Broad |
Easy |
5.0 mi |
37:16 |
7:28 |
|
| 10/12/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/13/2009 |
Run |
other |
Warmup |
1.0 mi |
7:15 |
7:15 |
|
| 10/13/2009 |
Run |
other |
Cooldown |
2.0 mi |
15:00 |
7:30 |
|
| 10/14/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:07 |
7:01 |
|
| 10/14/2009 |
Run |
other |
Easy |
6.0 mi |
43:38 |
7:17 |
|
| 10/15/2009 |
Run |
Hallways |
Warmup |
1.0 mi |
7:00 |
7:00 |
|
| 10/15/2009 |
Run |
Hallways |
Interval |
10465.0 m |
44:50 |
6:54 |
|
| 10/15/2009 |
Run |
Hallways |
Post-Run Strides |
400.0 m |
|
|
|
| 10/16/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
8:56 |
6:53 |
|
| 10/16/2009 |
Run |
Track |
Interval |
8400.0 m |
34:26 |
6:36 |
|
| 10/16/2009 |
Run |
Henry |
Cooldown |
2.0 mi |
15:15 |
7:38 |
|
| 10/18/2009 |
Run |
other |
Easy |
6.0 mi |
46:28 |
7:45 |
|
| 10/19/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:40 |
7:27 |
|
| 10/19/2009 |
Run |
Morse |
Easy |
2.7 mi |
19:58 |
7:24 |
|
| 10/19/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/20/2009 |
Run |
other |
Warmup |
1.0 mi |
7:30 |
7:30 |
|
| 10/20/2009 |
Run |
Warinanco |
Race |
5150.0 m |
18:31 |
5:48 |
|
| 10/21/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
10:00 |
7:42 |
|
| 10/21/2009 |
Run |
West Broad |
Easy |
5.0 mi |
37:23 |
7:29 |
|
| 10/22/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
8:33 |
6:35 |
|
| 10/22/2009 |
Run |
Cooper |
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 10/22/2009 |
Run |
Track |
Post-Run Strides |
600.0 m |
|
|
|
| 10/23/2009 |
Run |
Track |
Interval |
7000.0 m |
26:09 |
6:01 |
|
| 10/23/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:30 |
7:19 |
|
| 10/23/2009 |
Run |
other |
Cooldown |
2.0 mi |
14:45 |
7:23 |
|
| 10/24/2009 |
Run |
Baby Henry |
Warmup |
1.3 mi |
9:15 |
7:07 |
|
|