| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/3/2008 |
Run |
Rape Lot |
Easy |
6.0 mi |
50:11 |
8:22 |
 |
| 5/5/2008 |
Run |
Rape Lot |
Long |
12.0 mi |
1:39:31 |
8:18 |
|
| 5/6/2008 |
Run |
cook's landing |
Interval |
6.0 mi |
46:04 |
7:41 |
|
| 5/7/2008 |
Run |
Rape Lot |
Easy |
8.0 mi |
1:08:43 |
8:36 |
|
| 5/8/2008 |
Run |
BDB NLR |
Easy |
6.0 mi |
49:33 |
8:16 |
|
| 5/10/2008 |
Run |
River Market |
Easy |
7.0 mi |
59:00 |
8:26 |
|
| 5/11/2008 |
Run |
US Pizza |
Long |
11.0 mi |
1:34:52 |
8:38 |
|
| 5/12/2008 |
Run |
Rape Lot |
Easy |
5.0 mi |
41:41 |
8:21 |
|
| 5/13/2008 |
Run |
cook's landing |
Interval |
5.0 mi |
38:35 |
7:43 |
|
| 5/14/2008 |
Run |
O'Looney's |
Hill |
5.0 mi |
42:46 |
8:34 |
|
| 5/15/2008 |
Run |
River Trail Loop-Dog Park |
Easy |
5.0 mi |
42:24 |
8:29 |
|
| 5/17/2008 |
Run |
Survivors Challenge 5k |
Easy |
1.9 mi |
16:07 |
8:29 |
|
| 5/17/2008 |
Run |
Survivors Challenge 5k |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 5/17/2008 |
Run |
Survivors Challenge 5k |
Race |
5.0 km |
20:55 |
6:44 |
|
| 5/18/2008 |
Run |
Visitor's Center |
Long |
10.0 mi |
1:24:16 |
8:26 |
|
| 5/19/2008 |
Run |
Rape Lot |
Easy |
9.0 mi |
1:17:30 |
8:37 |
|
| 5/20/2008 |
Run |
Scott Field |
Interval |
6.0 mi |
45:37 |
7:37 |
|
| 5/21/2008 |
Run |
O'Looney's |
Hill |
7.0 mi |
1:01:45 |
8:50 |
|
| 5/22/2008 |
Run |
Skate Park |
Easy |
7.0 mi |
1:00:25 |
8:38 |
|
| 5/24/2008 |
Run |
Visitor's Center |
Long |
13.0 mi |
1:51:22 |
8:34 |
|
| 5/25/2008 |
Run |
Rape Lot |
Easy |
8.0 mi |
1:06:40 |
8:20 |
|
| 5/26/2008 |
Run |
Rape Lot |
Easy |
6.0 mi |
50:36 |
8:26 |
|
| 5/26/2008 |
Run |
The Hood |
Easy |
4.0 mi |
35:30 |
8:53 |
|
| 5/27/2008 |
Run |
Scott Field |
Interval |
8.0 mi |
1:01:39 |
7:43 |
|
| 5/28/2008 |
Run |
VA |
Hill |
8.0 mi |
1:07:32 |
8:27 |
|
| 5/30/2008 |
Run |
Skate Park |
Easy |
7.0 mi |
59:01 |
8:26 |
|
| 5/31/2008 |
Run |
River Market |
Med Long |
15.0 mi |
2:04:29 |
8:18 |
|
| 6/1/2008 |
Run |
US Pizza |
Easy |
6.0 mi |
47:45 |
7:58 |
|
| 6/2/2008 |
Run |
The Hood |
Easy |
4.0 mi |
33:13 |
8:19 |
|
| 6/2/2008 |
Run |
Rape Lot |
Easy |
6.0 mi |
49:19 |
8:14 |
|
| 6/3/2008 |
Run |
Scott Field |
Interval |
6.0 mi |
43:22 |
7:14 |
|
| 6/4/2008 |
Run |
O'Looney's |
Hill |
7.0 mi |
59:54 |
8:34 |
|
| 6/5/2008 |
Run |
BDB NLR |
Easy |
7.0 mi |
59:37 |
8:31 |
|
| 6/7/2008 |
Run |
River Market |
Med Long |
13.0 mi |
1:49:18 |
8:25 |
|
| 6/8/2008 |
Run |
US Pizza |
Easy |
7.0 mi |
56:45 |
8:07 |
|
| 6/9/2008 |
Run |
Rape Lot |
Easy |
9.0 mi |
1:14:56 |
8:20 |
|
| 6/10/2008 |
Run |
Skate Park |
Strides |
8.0 mi |
1:05:16 |
8:10 |
|
| 6/11/2008 |
Run |
VA |
Med Long |
11.0 mi |
1:33:15 |
8:29 |
|
| 6/12/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
42:05 |
8:25 |
|
| 6/14/2008 |
Run |
River Market |
Med Long |
15.0 mi |
2:03:57 |
8:16 |
|
| 6/15/2008 |
Run |
US Pizza |
Easy |
5.0 mi |
39:09 |
7:50 |
|
| 6/16/2008 |
Run |
Visitor's Center |
Easy |
9.0 mi |
1:12:05 |
8:01 |
|
| 6/17/2008 |
Run |
Main St. Bridge |
Strides |
8.0 mi |
1:00:45 |
7:36 |
|
| 6/18/2008 |
Run |
Main St. Bridge |
Med Long |
12.0 mi |
1:39:57 |
8:20 |
|
| 6/19/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
38:57 |
7:48 |
|
| 6/21/2008 |
Run |
Heat in the Steet 2 Miler Course |
Easy |
1.0 mi |
8:46 |
8:46 |
|
| 6/21/2008 |
Run |
Heat in the Steet 2 Miler Course |
Easy |
2.0 mi |
17:22 |
8:41 |
|
| 6/21/2008 |
Run |
Heat in the Steet 2 Miler Course |
Race |
2.0 mi |
12:23 |
6:12 |
|
| 6/22/2008 |
Run |
Coast Guard Station |
Long |
17.0 mi |
2:20:35 |
8:17 |
|
| 6/23/2008 |
Run |
River Trail Loop-Dog Park |
Med Long |
11.0 mi |
1:32:00 |
8:22 |
|
| 6/24/2008 |
Run |
Main St. Bridge |
Tempo |
9.0 mi |
1:10:09 |
7:48 |
|
| 6/25/2008 |
Run |
Main St. Bridge |
Med Long |
12.0 mi |
1:40:42 |
8:24 |
|
| 6/26/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
41:13 |
8:15 |
|
| 6/28/2008 |
Run |
Brickfest |
Easy |
0.9 mi |
7:37 |
8:28 |
|
| 6/28/2008 |
Run |
Brickfest |
Easy |
2.0 mi |
17:32 |
8:46 |
|
| 6/28/2008 |
Run |
Brickfest |
Race |
5.0 km |
20:20 |
6:33 |
|
| 6/29/2008 |
Run |
Kieth & Liz's House |
Med Long |
15.0 mi |
1:59:22 |
7:58 |
|
| 6/30/2008 |
Run |
River Trail Loop-Dog Park |
Med Long |
11.0 mi |
1:30:39 |
8:15 |
|
| 7/1/2008 |
Run |
Skate Park |
Strides |
9.0 mi |
1:13:37 |
8:11 |
|
| 7/2/2008 |
Run |
Visitor's Center |
Med Long |
14.0 mi |
1:55:04 |
8:14 |
|
| 7/3/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
40:19 |
8:04 |
|
| 7/5/2008 |
Run |
KC |
Long |
18.0 mi |
2:27:46 |
8:13 |
|
| 7/6/2008 |
Run |
KC |
Easy |
5.0 mi |
43:25 |
8:41 |
|
| 7/7/2008 |
Run |
Visitor's Center |
Med Long |
12.0 mi |
1:38:37 |
8:14 |
|
| 7/8/2008 |
Run |
BDB NLR |
Tempo |
9.0 mi |
1:10:20 |
7:49 |
|
| 7/9/2008 |
Run |
BDB NLR |
Med Long |
14.0 mi |
1:56:41 |
8:21 |
|
| 7/10/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
42:11 |
8:27 |
|
| 7/12/2008 |
Run |
River Market |
Long |
20.0 mi |
2:43:47 |
8:12 |
|
| 7/13/2008 |
Run |
US Pizza |
Easy |
5.0 mi |
39:36 |
7:56 |
|
| 7/14/2008 |
Run |
Rape Lot |
Med Long |
11.0 mi |
1:29:41 |
8:10 |
|
| 7/15/2008 |
Run |
BDB NLR |
Tempo |
10.0 mi |
1:18:08 |
7:49 |
|
| 7/16/2008 |
Run |
Rape Lot |
Med Long |
14.0 mi |
1:57:15 |
8:23 |
|
| 7/17/2008 |
Run |
The Hood |
Easy |
5.0 mi |
40:50 |
8:10 |
|
| 7/19/2008 |
Run |
River Market |
Long |
21.0 mi |
2:49:13 |
8:04 |
|
| 7/20/2008 |
Run |
US Pizza |
Easy |
8.0 mi |
1:05:59 |
8:15 |
|
| 7/21/2008 |
Run |
Rape Lot |
Med Long |
11.0 mi |
1:30:20 |
8:13 |
|
| 7/22/2008 |
Run |
BDB NLR |
Strides |
8.0 mi |
1:02:51 |
7:52 |
|
| 7/23/2008 |
Run |
Rape Lot |
Med Long |
12.0 mi |
1:41:10 |
8:26 |
|
| 7/24/2008 |
Run |
BDB NLR |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 7/26/2008 |
Run |
Dam Nite Run |
Easy |
1.0 mi |
8:36 |
8:36 |
|
| 7/26/2008 |
Run |
Dam Nite Run |
Easy |
0.9 mi |
8:37 |
9:35 |
|
| 7/26/2008 |
Run |
Dam Nite Run |
Race |
5.0 km |
19:46 |
6:22 |
|
| 7/27/2008 |
Run |
River Trail Loop-Dog Park |
Med Long |
14.0 mi |
1:54:17 |
8:10 |
|
| 7/28/2008 |
Run |
Rape Lot |
Easy |
6.0 mi |
49:22 |
8:14 |
|
| 7/28/2008 |
Run |
The Hood |
Easy |
4.0 mi |
33:15 |
8:19 |
|
| 7/29/2008 |
Run |
BDB NLR |
Tempo |
11.0 mi |
1:26:52 |
7:54 |
|
| 7/30/2008 |
Run |
Rape Lot |
Med Long |
10.0 mi |
1:26:43 |
8:41 |
|
| 7/31/2008 |
Run |
BDB NLR |
Easy |
7.0 mi |
59:57 |
8:34 |
|
| 8/2/2008 |
Run |
White River 4 Miler |
Easy |
2.0 mi |
18:18 |
9:09 |
|
| 8/2/2008 |
Run |
White River 4 Miler |
Easy |
2.0 mi |
17:26 |
8:43 |
|
| 8/2/2008 |
Run |
White River 4 Miler |
Race |
4.0 mi |
26:33 |
6:39 |
|
| 8/3/2008 |
Run |
Coast Guard Station |
Long |
20.0 mi |
2:43:39 |
8:11 |
|
| 8/4/2008 |
Run |
Rape Lot |
Easy |
6.0 mi |
50:38 |
8:27 |
|
| 8/4/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
33:45 |
8:27 |
|
| 8/5/2008 |
Run |
BDB NLR |
Pace Work |
15.0 mi |
1:57:44 |
7:51 |
|
| 8/6/2008 |
Run |
Rape Lot |
Med Long |
10.0 mi |
1:24:59 |
8:30 |
|
| 8/7/2008 |
Run |
BDB NLR |
Easy |
7.0 mi |
58:27 |
8:21 |
|
| 8/9/2008 |
Run |
Watermelon 5k Course |
Easy |
2.0 mi |
17:09 |
8:35 |
|
| 8/9/2008 |
Run |
Watermelon 5k Course |
Easy |
2.9 mi |
25:12 |
8:42 |
|
| 8/9/2008 |
Run |
Watermelon 5k Course |
Race |
5.0 km |
19:42 |
6:21 |
|