| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/25/2008 |
Run |
|
Default |
3.2 mi |
19:42 |
6:09 |
 |
| 9/30/2008 |
Run |
|
Default |
1.5 mi |
10:23 |
6:59 |
|
| 10/1/2008 |
Run |
1000 |
Interval |
4000.0 m |
13:47 |
5:33 |
|
| 10/5/2008 |
Run |
|
Default |
5.0 mi |
31:48 |
6:24 |
|
| 10/9/2008 |
Run |
|
Default |
6.2 mi |
42:42 |
6:54 |
|
| 10/11/2008 |
Run |
5on 3 off |
Default |
2.9 mi |
24:00 |
8:22 |
|
| 10/14/2008 |
Run |
|
Default |
1.1 mi |
9:34 |
9:02 |
|
| 10/14/2008 |
Run |
mile tt |
Default |
1.0 mi |
9:24 |
9:02 |
|
| 10/15/2008 |
Run |
mie repeat |
Interval |
3.0 mi |
17:53 |
5:58 |
|
| 10/16/2008 |
Run |
10 second ladder |
Default |
2.8 mi |
18:49 |
6:48 |
|
| 10/18/2008 |
Run |
1min on 1 min off 2-2 -3-3 3rds |
Fartlek |
3.4 mi |
33:03 |
9:37 |
|
| 10/22/2008 |
Run |
800 |
Interval |
4000.0 m |
13:46 |
5:33 |
|
| 10/23/2008 |
Run |
6 mile run |
Default |
6.0 mi |
40:05 |
6:41 |
|
| 10/25/2008 |
Run |
2 on 1 off 6 rds |
Default |
2.2 mi |
18:00 |
8:18 |
|
| 10/29/2008 |
Run |
600 [2] |
Interval |
4200.0 m |
14:15 |
5:28 |
|
| 10/30/2008 |
Run |
5k tt |
Default |
3.1 mi |
21:26 |
6:53 |
|
| 11/1/2008 |
Run |
1.25 tt |
Default |
1.3 mi |
7:22 |
5:54 |
|
| 11/6/2008 |
Run |
500 |
Interval |
4000.0 m |
13:00 |
5:14 |
|
| 11/6/2008 |
Run |
100-200-400 3 rds |
Default |
|
15:08 |
|
|
| 11/11/2008 |
Run |
vets 11k |
Race |
6.8 mi |
45:18 |
6:40 |
|
| 11/14/2008 |
Run |
up ladder |
Interval |
3100.0 m |
10:43 |
5:34 |
|
| 11/26/2008 |
Run |
down the ladder |
Interval |
3100.0 m |
10:50 |
5:38 |
|
| 12/3/2008 |
Run |
pyramid |
Interval |
2800.0 m |
9:20 |
5:22 |
|
| 12/7/2008 |
Run |
mill city relay |
Default |
8.3 mi |
56:51 |
6:51 |
|
| 12/9/2008 |
Run |
400 |
Default |
|
11:48 |
|
|
| 12/11/2008 |
Run |
5 mile |
Default |
5.0 mi |
36:41 |
7:19 |
|
| 12/17/2008 |
Run |
800 |
Interval |
4000.0 m |
13:50 |
5:34 |
|
| 12/25/2008 |
Run |
|
Default |
11.5 mi |
1:25:01 |
7:24 |
|
| 12/28/2008 |
Run |
1 min on 1 min off |
Default |
2.2 mi |
18:00 |
8:18 |
|
| 12/30/2008 |
Run |
500 |
Default |
|
13:25 |
|
|
| 1/1/2009 |
Run |
shamrock jan 1st race |
Race |
5.0 mi |
34:30 |
6:53 |
|
| 1/3/2009 |
Run |
cfe 3x200-400-600 |
Interval |
3600.0 m |
12:59 |
5:49 |
|
| 1/6/2009 |
Run |
cfe 3x2 miles 5 min rest |
Interval |
6.0 mi |
40:44 |
6:48 |
|
| 1/10/2009 |
Run |
5k race |
Race |
5.0 km |
20:22 |
6:34 |
|
| 1/13/2009 |
Run |
10 mile time trial |
Tempo |
10.0 mi |
1:13:31 |
7:22 |
|
| 1/15/2009 |
Run |
down the ladder |
Interval |
3100.0 m |
10:31 |
5:28 |
|
| 1/20/2009 |
Run |
10k time trial |
Tempo |
10.0 km |
44:27 |
7:10 |
|
| 1/22/2009 |
Run |
pyramid |
Interval |
2800.0 m |
9:23 |
5:24 |
|
| 1/27/2009 |
Run |
15k tt |
Default |
9.3 mi |
1:10:03 |
7:31 |
|
| 2/1/2009 |
Run |
stews 15k race |
Race |
9.6 mi |
1:06:48 |
7:00 |
|
| 2/6/2009 |
Run |
600 meter build downs |
Interval |
3600.0 m |
12:05 |
5:25 |
|
| 2/11/2009 |
Run |
800 |
Interval |
4000.0 m |
14:06 |
5:41 |
|
| 2/12/2009 |
Run |
13.1 time trial [2] |
Tempo |
13.1 mi |
1:40:29 |
7:41 |
|
| 2/12/2009 |
Run |
13.1 time trial |
Default |
13.1 mi |
1:40:29 |
7:41 |
|
| 2/15/2009 |
Run |
5 to 1 on and off |
Default |
3.3 mi |
32:41 |
9:57 |
|
| 2/18/2009 |
Run |
600 |
Interval |
4200.0 m |
14:46 |
5:40 |
|
| 2/19/2009 |
Run |
35 min TT |
Default |
5.1 mi |
35:01 |
6:57 |
|
| 2/22/2009 |
Run |
tabata for 2 miles |
Default |
2.1 mi |
15:53 |
7:45 |
|
| 2/25/2009 |
Run |
500 |
Interval |
4000.0 m |
13:22 |
5:23 |
|
| 2/26/2009 |
Run |
13.1 time trial |
Default |
13.1 mi |
1:35:59 |
7:20 |
|
| 3/4/2009 |
Run |
down the ladder |
Interval |
3100.0 m |
10:38 |
5:32 |
|
| 3/10/2009 |
Run |
up ladder |
Interval |
3100.0 m |
10:37 |
5:31 |
|
| 3/18/2009 |
Run |
pyramid |
Interval |
2800.0 m |
9:23 |
5:24 |
|
| 3/20/2009 |
Run |
10k time trial |
Tempo |
10.0 km |
42:38 |
6:52 |
|
| 3/25/2009 |
Run |
400 |
Interval |
4000.0 m |
13:31 |
5:27 |
|
| 3/31/2009 |
Run |
800 build down |
Interval |
3200.0 m |
11:14 |
5:39 |
|
| 4/22/2009 |
Run |
400 |
Interval |
4000.0 m |
13:13 |
5:20 |
|
| 4/29/2009 |
Run |
pyramid |
Interval |
3600.0 m |
12:28 |
5:35 |
|
| 5/13/2009 |
Run |
1000 |
Interval |
4000.0 m |
13:58 |
5:38 |
|
| 6/3/2009 |
Run |
800 |
Interval |
4000.0 m |
13:55 |
5:36 |
|
| 6/17/2009 |
Run |
down the ladder |
Interval |
4000.0 m |
13:57 |
5:37 |
|
| 6/24/2009 |
Run |
500 |
Interval |
4000.0 m |
13:30 |
5:26 |
|
| 7/1/2009 |
Run |
600 |
Interval |
4200.0 m |
14:20 |
5:30 |
|
| 7/8/2009 |
Run |
800 |
Interval |
4000.0 m |
13:51 |
5:35 |
|
| 7/15/2009 |
Run |
1000 |
Interval |
4000.0 m |
13:51 |
5:35 |
|
| 7/22/2009 |
Run |
down the ladder |
Interval |
2.9 mi |
16:43 |
5:51 |
|
| 8/5/2009 |
Run |
400 |
Interval |
4000.0 m |
13:15 |
5:20 |
|
| 8/12/2009 |
Run |
mile tt |
Interval |
1.0 mi |
5:34 |
5:34 |
|
| 9/2/2009 |
Run |
600 |
Interval |
4200.0 m |
14:11 |
5:27 |
|
| 9/9/2009 |
Run |
1200 |
Interval |
3600.0 m |
12:34 |
5:38 |
|
| 10/13/2009 |
Run |
mile tt |
Interval |
1.0 mi |
5:37 |
5:37 |
|
| 10/14/2009 |
Run |
800 |
Interval |
4000.0 m |
14:05 |
5:40 |
|
| 10/21/2009 |
Run |
600 |
Interval |
4200.0 m |
14:11 |
5:27 |
|
| 11/4/2009 |
Run |
down the ladder |
Interval |
3100.0 m |
10:40 |
5:33 |
|
| 11/11/2009 |
Run |
500 |
Interval |
4000.0 m |
13:05 |
5:16 |
|
| 11/18/2009 |
Run |
up ladder |
Interval |
3100.0 m |
10:30 |
5:28 |
|
| 11/25/2009 |
Run |
pyramid |
Interval |
2800.0 m |
9:18 |
5:21 |
|
| 12/9/2009 |
Run |
800 |
Interval |
4000.0 m |
13:49 |
5:34 |
|
| 12/16/2009 |
Run |
600 |
Interval |
4200.0 m |
14:13 |
5:27 |
|
| 12/30/2009 |
Run |
down the ladder |
Interval |
3100.0 m |
10:35 |
5:30 |
|
| 1/6/2010 |
Run |
400 builddowns |
Interval |
3600.0 m |
12:08 |
5:26 |
|
| 1/20/2010 |
Run |
up ladder |
Interval |
3100.0 m |
10:49 |
5:37 |
|
| 2/3/2010 |
Run |
mile tt |
Interval |
1.0 mi |
5:38 |
5:38 |
|
| 2/10/2010 |
Run |
pyramid |
Interval |
2800.0 m |
9:25 |
5:25 |
|
| 2/19/2010 |
Run |
Winchester Center Loop |
Tempo |
5.1 mi |
37:49 |
7:24 |
|
| 2/21/2010 |
Run |
Pond 4 mile loop |
Tempo |
4.0 mi |
27:40 |
6:55 |
|
| 2/24/2010 |
Run |
800 |
Interval |
4000.0 m |
14:29 |
5:50 |
|
| 3/3/2010 |
Run |
300 500 |
Interval |
2400.0 m |
7:40 |
5:09 |
|
| 3/8/2010 |
Run |
jonhson rd |
Long |
9.0 mi |
1:08:53 |
7:40 |
|
| 3/11/2010 |
Run |
Winchester Center Loop |
Tempo |
5.0 mi |
34:34 |
6:55 |
|
| 3/16/2010 |
Run |
600 meter build down |
Tempo |
3600.0 m |
12:18 |
5:30 |
|
| 3/18/2010 |
Run |
ia backwards |
Tempo |
5.0 mi |
34:39 |
6:56 |
|
| 3/21/2010 |
Run |
jonhson rd -galaway |
Long |
9.0 mi |
1:08:46 |
7:39 |
|
| 3/26/2010 |
Run |
ia 5 |
Tempo |
5.0 mi |
34:22 |
6:53 |
|
| 3/28/2010 |
Run |
5k mishawan st |
Tempo |
5.0 km |
19:22 |
6:15 |
|
| 4/20/2010 |
Run |
track |
Interval |
4000.0 m |
12:53 |
5:12 |
|
| 4/27/2010 |
Run |
track |
Interval |
4000.0 m |
14:29 |
5:50 |
|
| 5/4/2010 |
Run |
mile tt |
Interval |
1.0 mi |
5:37 |
5:37 |
|
| 5/6/2010 |
Run |
johnson rd ia |
Long |
8.1 mi |
57:41 |
7:08 |
|
| 5/26/2010 |
Run |
down the ladder |
Interval |
4000.0 m |
14:00 |
5:38 |
|