| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 10/22/2011 |
Run |
warm up and cooldown |
Easy |
6.0 mi |
|
|
 |
| 12/11/2011 |
Run |
Turkey Pen |
Long |
17.0 mi |
2:10:23 |
7:41 |
|
| 5/20/2011 |
Run |
treadmill |
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 8/16/2011 |
Run |
south ridge |
Fartlek |
10.5 mi |
1:12:00 |
6:52 |
|
| 8/6/2011 |
Run |
Sleepy Gap |
Hill |
11.0 mi |
1:22:00 |
7:28 |
|
| 11/5/2011 |
Run |
shut-in |
Race |
17.8 mi |
2:23:18 |
8:04 |
|
| 10/22/2011 |
Run |
Rock the Quarry |
Race |
4.0 mi |
23:00 |
5:45 |
|
| 12/4/2011 |
Run |
rivver road |
Tempo |
8.0 mi |
44:01 |
5:31 |
|
| 12/25/2011 |
Run |
river road |
Easy |
3.0 mi |
21:23 |
7:08 |
|
| 12/25/2011 |
Run |
river road |
Easy |
5.0 mi |
32:45 |
6:33 |
|
| 12/25/2011 |
Run |
river road |
Tempo |
10.0 mi |
54:34 |
5:28 |
|
| 12/18/2011 |
Run |
river road |
Long |
20.0 mi |
2:02:39 |
6:08 |
|
| 12/4/2011 |
Run |
river road |
Easy |
3.1 mi |
|
|
|
| 9/4/2011 |
Run |
Ramble Commubity |
Easy |
8.5 mi |
1:00:00 |
7:04 |
|
| 10/28/2011 |
Run |
mountain to sea |
Easy |
8.0 mi |
58:00 |
7:15 |
|
| 10/19/2011 |
Run |
mountain to sea |
Fartlek |
9.0 mi |
1:05:08 |
7:15 |
|
| 10/12/2011 |
Run |
mountain to sea |
Easy |
9.0 mi |
1:05:00 |
7:14 |
|
| 10/4/2011 |
Run |
mountain to sea |
Fartlek |
9.5 mi |
1:08:30 |
7:13 |
|
| 9/29/2011 |
Run |
mountain to sea |
Easy |
9.0 mi |
1:04:00 |
7:07 |
|
| 9/6/2011 |
Run |
mountain to sea |
Easy |
10.5 mi |
1:12:00 |
6:52 |
|
| 9/5/2011 |
Run |
mountain to sea |
Easy |
8.5 mi |
1:01:00 |
7:11 |
|
| 9/1/2011 |
Run |
mountain to sea |
Easy |
10.5 mi |
1:12:00 |
6:52 |
|
| 8/25/2011 |
Run |
mountain to sea |
Easy |
7.3 mi |
52:00 |
7:11 |
|
| 8/22/2011 |
Run |
mountain to sea |
Easy |
9.5 mi |
1:07:00 |
7:04 |
|
| 8/21/2011 |
Run |
mountain to sea |
Long |
12.5 mi |
1:30:00 |
7:12 |
|
| 8/19/2011 |
Run |
mountain to sea |
Easy |
10.0 mi |
1:14:00 |
7:24 |
|
| 8/9/2011 |
Run |
mountain to sea |
Easy |
5.5 mi |
40:11 |
7:19 |
|
| 8/4/2011 |
Run |
mountain to sea |
Easy |
6.3 mi |
46:00 |
7:22 |
|
| 8/1/2011 |
Run |
mountain to sea |
Easy |
5.5 mi |
42:00 |
7:39 |
|
| 7/27/2011 |
Run |
mountain to sea |
Easy |
10.0 mi |
1:13:42 |
7:23 |
|
| 7/22/2011 |
Run |
mountain to sea |
Easy |
10.5 mi |
1:20:01 |
7:38 |
|
| 7/19/2011 |
Run |
mountain to sea |
Easy |
8.0 mi |
1:00:00 |
7:30 |
|
| 7/17/2011 |
Run |
mountain to sea |
Easy |
9.0 mi |
1:06:44 |
7:25 |
|
| 7/6/2011 |
Run |
mountain to sea |
Easy |
10.5 mi |
1:24:27 |
8:03 |
|
| 7/2/2011 |
Run |
mountain to sea |
Easy |
9.8 mi |
1:16:54 |
7:54 |
|
| 7/5/2011 |
Run |
Mills River |
good effort |
10.5 mi |
1:08:42 |
6:33 |
|
| 7/3/2011 |
Run |
Mills River |
Easy |
10.0 mi |
1:12:00 |
7:12 |
|
| 6/1/2011 |
Run |
Mills River |
Easy |
8.8 mi |
1:01:00 |
6:59 |
|
| 5/25/2011 |
Run |
Mills River |
Easy |
11.0 mi |
1:19:00 |
7:11 |
|
| 5/18/2011 |
Run |
Mills River |
good effort |
13.7 mi |
1:33:29 |
6:49 |
|
| 5/4/2011 |
Run |
Mills River |
Easy |
9.5 mi |
1:08:00 |
7:10 |
|
| 4/9/2011 |
Run |
Dupont 1/2 |
Race |
13.1 mi |
1:15:31 |
5:46 |
|
| 11/24/2011 |
Run |
carrier park |
Race |
3.1 mi |
16:16 |
5:15 |
|
| 8/24/2011 |
Run |
carrier park |
Easy |
9.0 mi |
1:05:00 |
7:14 |
|
| 8/10/2011 |
Run |
carrier park |
Easy |
10.0 mi |
1:12:20 |
7:14 |
|
| 8/1/2011 |
Run |
Candler Roads(big cove) |
Easy |
9.5 mi |
1:06:00 |
6:57 |
|
| 7/21/2011 |
Run |
Candler Roads(big cove) |
Easy |
10.0 mi |
1:10:00 |
7:00 |
|
| 8/26/2011 |
Run |
candler roads |
Easy |
3.5 mi |
25:00 |
7:09 |
|
| 8/17/2011 |
Run |
candler roads |
Easy |
7.5 mi |
52:00 |
6:56 |
|
| 8/15/2011 |
Run |
candler roads |
Easy |
10.0 mi |
1:08:00 |
6:48 |
|
| 8/9/2011 |
Run |
candler roads |
Easy |
10.5 mi |
1:12:18 |
6:54 |
|
| 8/8/2011 |
Run |
candler roads |
Easy |
9.0 mi |
1:07:00 |
7:27 |
|
| 8/5/2011 |
Run |
candler roads |
Easy |
9.5 mi |
1:07:00 |
7:04 |
|
| 8/4/2011 |
Run |
candler roads |
Easy |
9.0 mi |
1:05:00 |
7:14 |
|
| 8/2/2011 |
Run |
candler roads |
Easy |
10.0 mi |
1:09:00 |
6:54 |
|
| 7/28/2011 |
Run |
candler roads |
Easy |
9.0 mi |
1:03:00 |
7:00 |
|
| 7/25/2011 |
Run |
candler roads |
Easy |
9.0 mi |
1:02:00 |
6:54 |
|
| 12/20/2011 |
Run |
Biltmore Square Mall |
Tempo |
5.0 mi |
26:02 |
5:13 |
|
| 12/20/2011 |
Run |
Biltmore Square Mall |
Easy |
6.0 mi |
|
|
|
| 12/14/2011 |
Run |
Biltmore Park |
Long |
15.0 mi |
1:41:26 |
6:46 |
|
| 11/30/2011 |
Run |
Biltmore Park |
good effort |
12.7 mi |
1:25:00 |
6:42 |
|
| 11/16/2011 |
Run |
Biltmore Park |
Easy |
10.0 mi |
1:08:36 |
6:52 |
|
| 10/26/2011 |
Run |
Biltmore Park |
good effort |
10.0 mi |
1:05:46 |
6:35 |
|
| 10/19/2011 |
Run |
Biltmore Park |
Easy |
10.0 mi |
1:11:43 |
7:10 |
|
| 12/27/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.0 mi |
1:02:00 |
6:54 |
|
| 12/24/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
8.5 mi |
1:05:14 |
7:41 |
|
| 12/21/2011 |
Run |
biltmore forest roads/MTS trail |
Long |
14.0 mi |
1:41:42 |
7:16 |
|
| 12/16/2011 |
Run |
biltmore forest roads/MTS trail |
Long |
14.0 mi |
1:36:54 |
6:56 |
|
| 12/7/2011 |
Run |
biltmore forest roads/MTS trail |
good effort |
14.0 mi |
1:40:00 |
7:09 |
|
| 12/3/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.3 mi |
1:05:00 |
7:02 |
|
| 12/2/2011 |
Run |
biltmore forest roads/MTS trail |
good effort |
8.5 mi |
58:30 |
6:53 |
|
| 11/20/2011 |
Run |
biltmore forest roads/MTS trail |
Long |
10.0 mi |
1:15:00 |
7:30 |
|
| 11/18/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 11/3/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 11/2/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.0 mi |
1:06:00 |
7:20 |
|
| 10/31/2011 |
Run |
biltmore forest roads/MTS trail |
Long |
11.5 mi |
1:20:00 |
6:58 |
|
| 10/27/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.0 mi |
1:03:00 |
7:00 |
|
| 10/25/2011 |
Run |
biltmore forest roads/MTS trail |
Fartlek |
10.0 mi |
1:08:35 |
6:52 |
|
| 10/24/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
5.5 mi |
42:00 |
7:39 |
|
| 10/21/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.5 mi |
52:00 |
6:56 |
|
| 10/20/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.5 mi |
1:12:00 |
7:35 |
|
| 10/18/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.5 mi |
1:08:00 |
7:10 |
|
| 10/17/2011 |
Run |
biltmore forest roads/MTS trail |
Long |
14.0 mi |
1:39:59 |
7:09 |
|
| 10/15/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.3 mi |
50:00 |
6:54 |
|
| 10/13/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
10.0 mi |
1:10:00 |
7:00 |
|
| 10/11/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
10.5 mi |
1:15:32 |
7:12 |
|
| 10/10/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
10.0 mi |
1:12:00 |
7:12 |
|
| 10/9/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
5.3 mi |
40:00 |
7:38 |
|
| 10/7/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.0 mi |
50:21 |
7:12 |
|
| 10/6/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
11.0 mi |
1:17:46 |
7:05 |
|
| 10/5/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
9.8 mi |
1:09:34 |
7:09 |
|
| 9/28/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
10.0 mi |
1:08:30 |
6:51 |
|
| 9/26/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
10.0 mi |
1:09:00 |
6:54 |
|
| 9/22/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
8.5 mi |
1:00:00 |
7:04 |
|
| 9/21/2011 |
Run |
biltmore forest roads/MTS trail |
good effort |
10.5 mi |
1:08:00 |
6:29 |
|
| 9/7/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.0 mi |
49:00 |
7:00 |
|
| 9/2/2011 |
Run |
biltmore forest roads/MTS trail |
Easy |
7.0 mi |
49:23 |
7:04 |
|
| 12/23/2011 |
Run |
biltmore forest roads/BRP |
Long |
14.0 mi |
1:33:10 |
6:40 |
|
| 12/13/2011 |
Run |
biltmore forest roads/BRP |
good effort |
8.5 mi |
1:00:00 |
7:04 |
|
| 12/9/2011 |
Run |
biltmore forest roads/BRP |
Long |
12.0 mi |
|
|
|