| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/2/2007 |
Run |
temple to Jackson to roscoe rd and back |
Easy |
4.2 mi |
42:15 |
10:11 |
 |
| 10/3/2007 |
walking |
healthwalk treadmill/weights |
outside |
2.0 mi |
30:00 |
15:00 |
|
| 10/3/2007 |
Run |
ran 5.0 speed but included 7.2 speed for 10 sec |
Hill |
2.7 mi |
30:00 |
11:07 |
|
| 10/22/2007 |
Run |
Hawk Park Lansing Mi |
Long |
3.3 mi |
31:27 |
9:27 |
|
| 10/25/2007 |
Run |
Hawk Park |
Easy |
3.0 mi |
|
|
|
| 10/27/2007 |
Run |
Speed intervalls 4.0 - 7.0 |
Interval |
5.3 mi |
1:00:00 |
11:20 |
|
| 10/28/2007 |
Run |
Long loop thigpen |
Long |
5.1 mi |
55:00 |
10:50 |
|
| 10/29/2007 |
Run |
treadmill 40 min @ speed 6.0 incline 2 |
Easy |
4.0 mi |
40:00 |
9:59 |
|
| 10/30/2007 |
walking |
treadmill 6% grade speed 3.5 |
outside |
2.0 mi |
29:00 |
14:30 |
|
| 10/30/2007 |
Run |
treadmill 5k |
Easy |
3.0 mi |
29:02 |
9:41 |
|
| 10/31/2007 |
Run |
outn dixon road and back |
Easy |
4.0 mi |
42:52 |
10:43 |
|
| 11/1/2007 |
Run |
around ball field |
Easy |
3.5 mi |
36:00 |
10:18 |
|
| 11/2/2007 |
walking |
treadmill 6% grade speed 4.0 |
outside |
2.0 mi |
30:00 |
15:00 |
|
| 11/4/2007 |
Run |
4 % grade at 5.0 speed |
Hill |
2.5 mi |
30:00 |
12:00 |
|
| 11/5/2007 |
Run |
treadmill at 6.0 speed |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/7/2007 |
Run |
welcomt to Sargent/welcome to arnco loop |
Long |
5.9 mi |
1:01:00 |
10:24 |
|
| 11/8/2007 |
Run |
Random Route |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/9/2007 |
Run |
treadmill |
Easy |
4.0 mi |
50:01 |
12:31 |
|
| 11/12/2007 |
Run |
Treadmill at 6.0 speed 2%grade |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 11/13/2007 |
Run |
spped intervals on treadmill 4.0 to 7.0 |
Interval |
2.7 mi |
30:00 |
11:07 |
|
| 11/14/2007 |
Run |
hill and speed work out on treadmill |
Interval |
4.0 mi |
47:00 |
11:45 |
|
| 11/17/2007 |
Run |
treadmill run |
Easy |
5.6 mi |
59:00 |
10:33 |
|
| 11/20/2007 |
Run |
treadmill 5k trainer |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/22/2007 |
Run |
speed intervals 3.8 - 7.0 tread mill |
Easy |
4.5 mi |
57:00 |
12:40 |
|
| 11/23/2007 |
Run |
30 min treadmill at motel plus 10 min on elliptical |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/23/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/24/2007 |
Run |
Arnco loop (short) plus Jack russell Loop |
Long |
8.5 mi |
1:35:55 |
11:18 |
|
| 11/25/2007 |
Run |
treadmill run |
Easy |
4.5 mi |
45:11 |
10:03 |
|
| 11/26/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 11/27/2007 |
Run |
treadmill run |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 11/27/2007 |
Run |
45 min speed intervals on treadmill 3.8 - 8.1 speed |
Interval |
4.0 mi |
45:00 |
11:15 |
|
| 11/28/2007 |
walking |
30 min on treadmill 6% grade at 3.8 speed |
outside |
2.1 mi |
30:00 |
14:18 |
|
| 11/29/2007 |
Run |
5k trainer on treadmill |
Easy |
3.0 mi |
31:23 |
10:28 |
|
| 11/29/2007 |
walking |
30 min walk treadmill |
outside |
2.0 mi |
30:00 |
15:00 |
|
| 11/30/2007 |
Run |
20 min run on treadmill @ 6.0 spd |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 11/30/2007 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Hill |
3.0 mi |
33:52 |
11:18 |
|
| 12/3/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 12/4/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.0 mi |
31:00 |
10:20 |
|
| 12/6/2007 |
walking |
run jog treadmill |
outside |
2.1 mi |
28:01 |
13:21 |
|
| 12/6/2007 |
Run |
SRMS parking lot track..4 laps is a mile |
Easy |
3.1 mi |
31:43 |
10:18 |
|
| 12/7/2007 |
walking |
walk/jog treadmill 6% grade 3.8 to 6.0 speed |
outside |
2.0 mi |
29:00 |
14:30 |
|
| 12/7/2007 |
Run |
30 min speed intervals on treadmill |
Interval |
2.6 mi |
30:00 |
11:33 |
|
| 12/8/2007 |
Run |
Long loop thigpen |
Long |
5.1 mi |
56:18 |
11:02 |
|
| 12/9/2007 |
Run |
Mt Carmel to Murphy to Boone to Welcome arnco to welcome |
Long |
6.4 mi |
1:10:27 |
10:58 |
|
| 12/10/2007 |
walking |
20 min treadmill |
outside |
1.6 mi |
20:00 |
12:30 |
|
| 12/10/2007 |
Run |
weight loss setting on treadmill speed 4.0 - 5.2 and incline from 1% to 5% |
Interval |
2.5 mi |
30:00 |
12:00 |
|
| 12/11/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 12/11/2007 |
Run |
30 min run tread mill 6-7 |
Easy |
3.2 mi |
30:01 |
9:23 |
|
| 12/12/2007 |
walking |
20 min walk on treadmill |
outside |
1.5 mi |
20:00 |
13:20 |
|
| 12/13/2007 |
Run |
treadmill |
Triathlon race |
2.3 mi |
30:00 |
13:03 |
|
| 12/13/2007 |
Run |
Random Route |
Interval |
2.6 mi |
30:00 |
11:33 |
|
| 12/14/2007 |
Run |
treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 12/15/2007 |
Run |
treadmill |
Easy |
5.3 mi |
59:00 |
11:08 |
|
| 12/17/2007 |
Run |
treadmill |
Interval |
3.0 mi |
35:00 |
11:40 |
|
| 12/18/2007 |
Run |
Random Route |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 12/19/2007 |
Run |
Random Route |
Interval |
4.0 mi |
40:01 |
10:01 |
|
| 12/20/2007 |
Run |
treadmill |
Easy |
4.0 mi |
|
|
|
| 12/22/2007 |
Run |
smokies |
Hill |
3.6 mi |
38:00 |
10:34 |
|
| 12/22/2007 |
walking |
|
outside |
2.2 mi |
|
|
|
| 12/23/2007 |
Run |
treadmill |
Easy |
4.0 mi |
42:18 |
10:35 |
|
| 12/24/2007 |
Run |
treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 12/25/2007 |
Run |
treadmill |
Easy |
3.5 mi |
29:17 |
8:22 |
|
| 12/29/2007 |
Run |
treadmill |
Interval |
4.0 mi |
46:00 |
11:30 |
|
| 12/30/2007 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 12/31/2007 |
Run |
Mt Carmel to Murphy to Boone to Welcome arnco to welcome |
Long |
6.5 mi |
1:18:14 |
11:58 |
|
| 1/1/2008 |
Run |
1 hr on treadmill |
Treadmill |
4.5 mi |
1:00:00 |
13:20 |
|
| 1/2/2008 |
Run |
1 hr on treadmill |
Treadmill |
4.0 mi |
50:00 |
12:30 |
|
| 1/3/2008 |
Run |
30 min treadmill spd 6.0 - 7.0 |
Treadmill |
3.0 mi |
30:00 |
10:00 |
|
| 1/4/2008 |
Run |
30 min speed intervals on treadmill |
Treadmill |
3.0 mi |
32:00 |
10:40 |
|
| 1/5/2008 |
Run |
tom witcher loop |
Long |
4.8 mi |
50:40 |
10:36 |
|
| 1/6/2008 |
Run |
temple ball fiels to Armory drive at Newnan High (out and back) |
Long |
6.3 mi |
1:12:08 |
11:25 |
|
| 1/7/2008 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
3.0 mi |
30:55 |
10:19 |
|
| 1/8/2008 |
Run |
treadmill speed 5.8-7.0 |
Fartlek |
3.0 mi |
35:00 |
11:40 |
|
| 1/9/2008 |
Run |
thigpen |
Long |
5.0 mi |
50:38 |
10:08 |
|
| 1/10/2008 |
Run |
teadmill |
Treadmill |
4.0 mi |
40:00 |
10:00 |
|
| 1/11/2008 |
Run |
jog treadmill |
Treadmill |
2.0 mi |
24:00 |
12:00 |
|
| 1/11/2008 |
Run |
weight loss setting on treadmill speed 4.0 - 5.2 and incline from 1% to 5% |
Treadmill |
2.5 mi |
30:00 |
12:00 |
|
| 1/12/2008 |
Run |
Jack Russell, Tom Witcher, Murphy rd, loop |
Long |
7.9 mi |
1:24:00 |
10:38 |
|
| 1/14/2008 |
Run |
treadmill |
Treadmill |
3.4 mi |
35:00 |
10:18 |
|
| 1/15/2008 |
Run |
treadmill |
Treadmill |
4.3 mi |
40:00 |
9:19 |
|
| 1/16/2008 |
Run |
treadmill |
Easy |
2.0 mi |
30:00 |
15:00 |
|
| 1/16/2008 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 1/17/2008 |
Run |
treadmill |
Tempo |
4.2 mi |
40:00 |
9:32 |
|
| 1/18/2008 |
Run |
treadmill |
Triathlon race |
1.6 mi |
20:00 |
12:30 |
|
| 1/19/2008 |
Run |
tom witcher loop |
Easy |
4.8 mi |
55:07 |
11:34 |
|
| 1/20/2008 |
Run |
thigpen |
Long |
5.0 mi |
53:09:00 |
10:34:00 |
|
| 1/21/2008 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Easy |
2.8 mi |
30:00 |
10:39 |
|
| 1/22/2008 |
Run |
treadmill alternate speeds 3.8-7.0 |
Treadmill |
3.0 mi |
34:00 |
11:20 |
|
| 1/23/2008 |
Run |
treadmill walk |
Treadmill |
1.2 mi |
15:00 |
12:30 |
|
| 1/23/2008 |
Run |
treadmill @ at speed of 6 |
Easy |
4.0 mi |
37:00 |
9:15 |
|
| 1/24/2008 |
Run |
treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 1/25/2008 |
Run |
welcome rd to Jack russell to Mt Carmel loop |
Tempo |
3.0 mi |
30:00 |
10:00 |
|
| 1/26/2008 |
Run |
JACK RUSSEL,TOMWITCHER,MURPHY,BOONE,ARNCO, WELCOME,JACKRUSSELL to Mt Carmel |
Long |
10.1 mi |
1:50:52 |
11:02 |
|
| 1/28/2008 |
Run |
tom witcher loop |
Easy |
4.8 mi |
48:44 |
10:13 |
|
| 1/29/2008 |
Run |
treadmill |
Easy |
2.2 mi |
24:00 |
10:55 |
|
| 1/29/2008 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 1/30/2008 |
Run |
treadmill |
Easy |
2.0 mi |
28:00 |
14:00 |
|
| 1/30/2008 |
Run |
treadmill |
Easy |
3.3 mi |
34:09 |
10:31 |
|
| 1/31/2008 |
Run |
treadmill |
Easy |
4.2 mi |
40:00 |
9:32 |
|
| 2/1/2008 |
Run |
treadmill |
Easy |
4.2 mi |
40:00 |
9:32 |
|