Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
9/15/2009 |
Run |
Other |
Recovery |
6.3 mi |
46:10 |
7:20 |
|
9/17/2009 |
Run |
Other |
Easy |
4.0 mi |
29:00 |
7:15 |
|
9/17/2009 |
Run |
Other |
Easy |
3.0 mi |
21:30 |
7:10 |
|
9/18/2009 |
Run |
Other |
Warm up |
5.0 km |
23:00 |
7:25 |
|
9/18/2009 |
Run |
Other |
Race |
6.0 km |
21:56 |
5:53 |
|
9/18/2009 |
Run |
Other |
Warm up |
4.0 km |
17:30 |
7:03 |
|
9/19/2009 |
Run |
Other |
Long |
12.0 mi |
1:25:00 |
7:05 |
|
9/20/2009 |
Run |
Other |
Recovery |
5.0 mi |
37:00 |
7:24 |
|
9/20/2009 |
Run |
Other |
Easy |
4.0 mi |
29:54 |
7:29 |
|
9/21/2009 |
Run |
Other |
Warm up |
4.0 mi |
30:00 |
7:30 |
|
9/21/2009 |
Run |
Other |
Tempo |
10.0 mi |
1:03:07 |
6:19 |
|
9/22/2009 |
Run |
Other |
Easy |
5.5 mi |
40:00 |
7:17 |
|
9/22/2009 |
Run |
Other |
Recovery |
4.0 mi |
29:45 |
7:27 |
|
9/23/2009 |
Run |
Other |
Hill |
9.0 mi |
1:02:00 |
6:54 |
|
9/24/2009 |
Run |
Other |
Recovery |
4.0 mi |
30:01 |
7:31 |
|
9/24/2009 |
Run |
Other |
Easy |
6.0 mi |
42:00 |
7:00 |
|
9/25/2009 |
Run |
Other |
Easy |
5.0 mi |
37:00 |
7:24 |
|
9/26/2009 |
Run |
Other |
Warm up |
2.5 mi |
18:00 |
7:12 |
|
9/26/2009 |
Run |
Other |
Race |
8.0 km |
29:08 |
5:52 |
|
9/26/2009 |
Run |
Other |
Warm up |
3.0 mi |
22:00 |
7:20 |
|
9/27/2009 |
Run |
Other |
Long |
12.4 mi |
1:30:00 |
7:16 |
|
9/28/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
9/28/2009 |
Run |
Track |
Interval |
4.0 mi |
24:23 |
6:07 |
|
9/28/2009 |
Run |
Track |
Warm up |
2.5 mi |
19:00 |
7:36 |
|
9/29/2009 |
Run |
Other |
Recovery |
4.0 mi |
29:00 |
7:15 |
|
9/29/2009 |
Run |
Other |
Easy |
5.8 mi |
41:00 |
7:05 |
|
9/30/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
9/30/2009 |
Run |
Other |
Tempo |
10.0 mi |
1:00:46 |
6:05 |
|
9/30/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/1/2009 |
Run |
Other |
Recovery |
3.4 mi |
25:00 |
7:22 |
|
10/1/2009 |
Run |
Other |
Easy |
5.4 mi |
37:00 |
6:52 |
|
10/2/2009 |
Run |
Other |
Hill |
8.4 km |
36:00 |
6:54 |
|
10/2/2009 |
Run |
Other |
Warm up |
2.5 mi |
18:00 |
7:12 |
|
10/2/2009 |
Run |
Other |
Warm up |
2.5 mi |
18:00 |
7:12 |
|
10/3/2009 |
Run |
Other |
Long |
12.0 mi |
1:32:00 |
7:40 |
|
10/4/2009 |
Run |
Other |
Easy |
4.0 mi |
29:00 |
7:15 |
|
10/4/2009 |
Run |
Other |
Recovery |
4.1 mi |
31:00 |
7:36 |
|
10/5/2009 |
Run |
Other |
Progression |
7.0 mi |
48:00 |
6:52 |
|
10/6/2009 |
Run |
Other |
Easy |
5.0 mi |
37:00 |
7:24 |
|
10/7/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/7/2009 |
Run |
Other |
Interval |
8400.0 m |
33:57 |
6:31 |
|
10/7/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/8/2009 |
Run |
Other |
Easy |
3.5 mi |
30:00 |
8:35 |
|
10/8/2009 |
Run |
Other |
Easy |
4.5 mi |
33:52 |
7:32 |
|
10/9/2009 |
Run |
Other |
Easy |
5.0 mi |
35:00 |
7:00 |
|
10/10/2009 |
Run |
Other |
Warm up |
6.0 mi |
45:00 |
7:30 |
|
10/10/2009 |
Run |
Other |
Race |
8.0 km |
30:07 |
6:04 |
|
10/11/2009 |
Run |
Other |
Long |
12.5 mi |
1:34:00 |
7:32 |
|
10/12/2009 |
Run |
Other |
Easy |
1.0 mi |
9:20 |
9:20 |
|
10/13/2009 |
Run |
Other |
Warm up |
4.0 mi |
30:00 |
7:30 |
|
10/13/2009 |
Run |
Other |
Interval |
4.0 mi |
24:00 |
6:00 |
|
10/14/2009 |
Run |
Other |
Easy |
6.0 mi |
45:00 |
7:30 |
|
10/14/2009 |
Run |
Other |
Easy |
6.0 mi |
42:00 |
7:00 |
|
10/15/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/15/2009 |
Run |
Other |
Interval |
6.0 mi |
40:00 |
6:40 |
|
10/15/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/16/2009 |
Run |
Other |
Easy |
3.0 mi |
22:30 |
7:30 |
|
10/16/2009 |
Run |
Other |
Recovery |
4.0 mi |
31:08 |
7:47 |
|
10/17/2009 |
Run |
Other |
Progression |
10.0 mi |
1:12:00 |
7:12 |
|
10/18/2009 |
Run |
Other |
Long |
12.0 mi |
1:33:00 |
7:45 |
|
10/19/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/19/2009 |
Run |
Other |
Tempo |
10.0 mi |
59:52 |
6:00 |
|
10/19/2009 |
Run |
Other |
Warm up |
2.0 mi |
15:00 |
7:30 |
|
10/20/2009 |
Run |
Other |
Recovery |
3.5 mi |
28:00 |
8:00 |
|
10/20/2009 |
Run |
Other |
Easy |
6.0 mi |
43:50 |
7:19 |
|
10/21/2009 |
Run |
Other |
Interval |
6800.0 m |
23:00 |
5:27 |
|
10/21/2009 |
Run |
Other |
Warm up |
4.0 mi |
30:00 |
7:30 |
|
10/22/2009 |
Run |
Other |
Recovery |
3.0 mi |
24:00 |
8:00 |
|
10/22/2009 |
Run |
Other |
Easy |
5.0 mi |
37:40 |
7:32 |
|
10/23/2009 |
Run |
Other |
Easy |
5.0 mi |
37:40 |
7:32 |
|
10/24/2009 |
Run |
Other |
Warm up |
5.5 mi |
40:00 |
7:17 |
|
10/24/2009 |
Run |
Other |
Race |
8.0 km |
31:40 |
6:23 |
|
10/25/2009 |
Run |
Other |
Long |
9.0 mi |
1:17:00 |
8:34 |
|
10/26/2009 |
Run |
Other |
Easy |
1.0 mi |
7:20 |
7:20 |
|
10/27/2009 |
Run |
Other |
Easy |
4.0 mi |
28:17 |
7:05 |
|
10/27/2009 |
Run |
Other |
Easy |
4.5 mi |
32:56 |
7:20 |
|
10/28/2009 |
Run |
Other |
Interval |
4.0 mi |
27:30 |
6:53 |
|
10/28/2009 |
Run |
Other |
Warm up |
4.0 mi |
30:00 |
7:30 |
|
10/29/2009 |
Run |
Other |
Easy |
4.5 mi |
32:00 |
7:07 |
|
10/30/2009 |
Run |
Other |
Easy |
4.0 mi |
30:00 |
7:30 |
|
10/31/2009 |
Run |
Other |
Race |
8.0 km |
30:17 |
6:06 |
|
10/31/2009 |
Run |
Other |
Warm up |
5.0 mi |
35:00 |
7:00 |
|
11/1/2009 |
Run |
Other |
Easy |
1.0 mi |
8:00 |
8:00 |
|
11/2/2009 |
Run |
Other |
Easy |
1.0 mi |
7:00 |
7:00 |
|
11/3/2009 |
Run |
Other |
Easy |
1.0 mi |
7:23 |
7:23 |
|
11/4/2009 |
Run |
Other |
Easy |
1.0 mi |
6:54 |
6:54 |
|
11/5/2009 |
Run |
Other |
Easy |
1.0 mi |
6:48 |
6:48 |
|
11/6/2009 |
Run |
Other |
Easy |
1.0 mi |
7:00 |
7:00 |
|
11/10/2009 |
Run |
Other |
Easy |
5.0 mi |
32:40 |
6:32 |
|
11/14/2009 |
Run |
Other |
Easy |
1.0 mi |
7:20 |
7:20 |
|
11/15/2009 |
Run |
Other |
Easy |
5.0 mi |
37:40 |
7:32 |
|
11/16/2009 |
Run |
Other |
Long |
12.2 mi |
1:29:18 |
7:20 |
|
11/17/2009 |
Run |
Other |
Easy |
8.0 mi |
59:00 |
7:23 |
|
11/18/2009 |
Run |
Other |
Recovery |
4.0 mi |
31:00 |
7:45 |
|
11/19/2009 |
Run |
Other |
Easy |
4.2 mi |
33:11 |
7:55 |
|
11/20/2009 |
Run |
Other |
Recovery |
4.0 mi |
33:30 |
8:23 |
|
11/20/2009 |
Run |
Other |
Easy |
8.2 mi |
59:41 |
7:17 |
|
11/21/2009 |
Run |
Other |
Easy |
9.0 mi |
1:05:00 |
7:14 |
|
11/22/2009 |
Run |
Other |
Easy |
8.0 mi |
59:00 |
7:23 |
|
11/23/2009 |
Run |
Other |
Easy |
6.2 mi |
45:15 |
7:18 |
|
|