| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/16/2010 |
Run |
The 'Hood |
Easy |
4.4 mi |
31:44 |
7:17 |
 |
| 8/15/2010 |
Run |
The 'Hood |
Tempo |
5.0 mi |
34:19 |
6:51 |
|
| 8/9/2010 |
Run |
CCCV |
Cruise Intervals |
2.8 mi |
20:40 |
7:32 |
|
| 5/20/2010 |
Run |
The 'Hood |
Easy |
3.0 mi |
23:09 |
7:43 |
|
| 3/21/2010 |
Run |
Greensboro, NC |
Easy |
5.7 mi |
46:54 |
8:17 |
|
| 3/19/2010 |
Run |
Greensboro, NC |
Easy |
4.4 mi |
36:15 |
8:14 |
|
| 3/10/2010 |
Run |
Home |
Easy |
2.3 mi |
17:00 |
7:30 |
|
| 2/19/2010 |
Run |
Brandermill Misc |
Easy |
3.6 mi |
25:29 |
7:05 |
|
| 2/13/2010 |
Run |
Brandermill Misc |
Tempo |
4.4 mi |
29:20 |
6:45 |
|
| 12/7/2009 |
Run |
Woodlake Misc |
Tempo |
3.0 mi |
19:36 |
6:33 |
|
| 12/4/2009 |
Run |
Woodlake Misc |
Tempo |
3.0 mi |
19:51 |
6:37 |
|
| 11/30/2009 |
Run |
Brandermill Misc |
Tempo |
4.3 mi |
29:55 |
6:58 |
|
| 11/28/2009 |
Run |
OBX |
Tempo |
3.0 mi |
19:54 |
6:38 |
|
| 11/26/2009 |
Run |
OBX |
Easy |
2.7 mi |
19:17 |
7:16 |
|
| 11/24/2009 |
Run |
OBX |
Tempo |
3.7 mi |
26:31 |
7:10 |
|
| 11/23/2009 |
Run |
OBX |
Easy |
2.7 mi |
19:21 |
7:15 |
|
| 11/6/2009 |
Run |
Farm Trails |
Easy |
2.2 mi |
17:15 |
7:55 |
|
| 11/5/2009 |
Run |
Farm Trails |
Easy |
2.0 mi |
14:42 |
7:22 |
|
| 10/6/2009 |
Run |
The 'Hood |
Easy |
2.0 mi |
13:31 |
6:46 |
|
| 10/2/2009 |
Run |
The 'Hood |
Easy |
3.1 mi |
22:42 |
7:20 |
|
| 9/19/2009 |
Run |
Alexandria |
Tempo |
6.0 mi |
41:27 |
6:55 |
|
| 9/17/2009 |
Run |
The 'Hood |
Easy |
1.8 mi |
13:08 |
7:16 |
|
| 9/15/2009 |
Run |
Rockwood Park |
Easy |
2.0 mi |
16:12 |
8:04 |
|
| 9/12/2009 |
Run |
The 'Hood |
Tempo |
3.0 mi |
19:58 |
6:38 |
|
| 9/8/2009 |
Run |
The 'Hood |
Easy |
4.2 mi |
31:02 |
7:27 |
|
| 9/5/2009 |
Run |
Smith Mountain Lake |
Tempo |
3.0 mi |
19:43 |
6:33 |
|
| 9/1/2009 |
Run |
Woodlake Misc |
Easy |
4.2 mi |
35:03 |
8:22 |
|
| 8/29/2009 |
Run |
OBX |
Easy |
4.0 mi |
28:26 |
7:06 |
|
| 8/1/2009 |
Run |
Green Trail |
Fast Finish Run |
4.3 mi |
30:32 |
7:12 |
|
| 7/31/2009 |
Run |
CCCV |
Tempo |
3.1 mi |
21:05 |
6:49 |
|
| 7/29/2009 |
Run |
Pocahontas Misc |
Long |
6.0 mi |
45:31 |
7:36 |
|
| 7/25/2009 |
Run |
CCCV |
Easy |
2.6 mi |
20:15 |
7:57 |
|
| 7/23/2009 |
Run |
Woodlake Misc |
Long |
5.5 mi |
41:50 |
7:37 |
|
| 7/22/2009 |
Run |
Pocahontas Misc |
Progression |
8.2 mi |
1:02:08 |
7:38 |
|
| 7/17/2009 |
Run |
Office Loop 5.45 |
Hill |
5.4 mi |
38:05 |
7:02 |
|
| 7/15/2009 |
Run |
CCCV |
Fast Finish Run |
3.2 mi |
21:45 |
6:45 |
|
| 7/14/2009 |
Run |
James River Parks System |
Easy |
4.0 mi |
27:08 |
6:47 |
|
| 7/12/2009 |
Run |
Pocahontas Misc |
Fartlek |
5.4 mi |
37:15 |
6:57 |
|
| 7/11/2009 |
Run |
Office Loop |
Progression |
6.2 mi |
45:23 |
7:20 |
|
| 7/8/2009 |
Run |
Pocahontas Misc |
Fast Finish Run |
4.3 mi |
29:14 |
6:53 |
|
| 7/7/2009 |
Run |
James River Parks System |
Cruise Intervals |
5.0 mi |
36:25 |
7:17 |
|
| 7/4/2009 |
Run |
Smith Mountain Lake State Park |
Long |
8.0 mi |
59:34 |
7:27 |
|
| 7/2/2009 |
Run |
Forest Observation Loop |
Progression |
6.2 mi |
42:12 |
6:49 |
|
| 6/29/2009 |
Run |
Pocahontas Misc |
Cruise Intervals |
4.1 mi |
31:05 |
7:38 |
|
| 6/28/2009 |
Run |
Pocahontas Misc |
Progression |
6.7 mi |
51:14 |
7:40 |
|
| 6/18/2009 |
Run |
Horner Sports Complex |
Easy |
4.0 mi |
28:17 |
7:05 |
|
| 6/9/2009 |
Run |
Smith Mountain Lake |
Easy |
3.1 mi |
22:11 |
7:11 |
|
| 6/7/2009 |
Run |
Smith Mountain Lake |
Easy |
3.1 mi |
21:30 |
6:54 |
|
| 6/1/2009 |
Run |
The 'Hood |
Tempo |
3.3 mi |
21:44 |
6:42 |
|
| 5/24/2009 |
Run |
Smith Mountain Lake |
Easy |
4.0 mi |
27:59 |
7:06 |
|
| 5/23/2009 |
Run |
Warm up |
Easy |
0.6 mi |
4:08 |
6:54 |
|
| 5/20/2009 |
Run |
The 'Hood |
Easy |
2.6 mi |
19:19 |
7:24 |
|
| 5/19/2009 |
Run |
The 'Hood |
Easy |
2.3 mi |
16:23 |
7:02 |
|
| 5/14/2009 |
Run |
The 'Hood |
Easy |
1.5 mi |
11:42 |
7:55 |
|
| 5/13/2009 |
Run |
The 'Hood |
Easy |
5.3 mi |
37:33 |
7:08 |
|
| 5/12/2009 |
Run |
Brandermill Misc |
Easy |
5.1 mi |
34:58 |
6:53 |
|
| 5/10/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
3.0 mi |
18:03 |
6:01 |
|
| 5/8/2009 |
Run |
Brandermill Misc |
Tempo |
5.1 mi |
34:14 |
6:46 |
|
| 5/1/2009 |
Run |
Cool Down |
Cruise Intervals |
0.7 mi |
5:00 |
7:35 |
|
| 5/1/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
20:45 |
6:45 |
|
| 4/30/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.6 mi |
28:30 |
7:55 |
|
| 4/29/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.3 mi |
26:00 |
8:00 |
|
| 4/28/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 4/26/2009 |
Run |
The 'Hood |
Easy |
3.8 mi |
27:27 |
7:15 |
|
| 4/23/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.1 mi |
16:00 |
7:38 |
|
| 4/22/2009 |
Run |
The 'Hood |
Tempo |
5.0 mi |
34:08 |
6:49 |
|
| 4/16/2009 |
Run |
Brandermill Misc |
Easy |
2.4 mi |
15:48 |
6:42 |
|
| 4/15/2009 |
Run |
The 'Hood |
Easy |
6.2 mi |
44:32 |
7:14 |
|
| 4/13/2009 |
Run |
The 'Hood |
Tempo |
5.2 mi |
34:52 |
6:47 |
|
| 4/12/2009 |
Run |
Smith Mountain Lake |
Hill |
6.0 mi |
41:08 |
6:52 |
|
| 4/3/2009 |
Run |
Brandermill Misc |
Easy |
2.7 mi |
18:30 |
6:56 |
|
| 4/2/2009 |
Run |
Knee Destroyer 5000 |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 3/29/2009 |
Run |
The 'Hood |
Easy |
3.2 mi |
23:43 |
7:24 |
|
| 3/26/2009 |
Run |
The 'Hood |
Easy |
2.0 mi |
15:36 |
7:39 |
|
| 3/23/2009 |
Run |
The 'Hood |
Tempo |
2.5 mi |
17:11 |
6:53 |
|
| 3/22/2009 |
Run |
The 'Hood |
Tempo |
2.3 mi |
14:30 |
6:24 |
|
| 3/17/2009 |
Run |
Brandermill Misc |
Easy |
3.1 mi |
21:41 |
7:00 |
|
| 3/15/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 3/13/2009 |
Run |
|
Easy |
3.2 mi |
26:03 |
8:11 |
|
| 3/12/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.0 mi |
17:45 |
8:53 |
|
| 3/10/2009 |
Run |
Knee Destroyer 5000 |
Easy |
1.8 mi |
14:00 |
8:00 |
|
| 3/9/2009 |
Run |
The 'Hood |
Easy |
4.2 mi |
29:32 |
7:05 |
|
| 3/8/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
3.0 mi |
17:15 |
5:45 |
|
| 3/7/2009 |
Run |
Woodlake Misc |
Easy |
4.5 mi |
31:10 |
6:56 |
|
| 3/4/2009 |
Run |
Brandermill Misc |
Long |
6.2 mi |
43:02 |
6:57 |
|
| 3/3/2009 |
Run |
The 'Hood |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 3/3/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
20:09 |
6:29 |
|
| 3/2/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.3 mi |
27:01 |
8:12 |
|
| 2/25/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
2.8 mi |
16:01 |
5:50 |
|
| 2/24/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 2/19/2009 |
Run |
Knee Destroyer 5000 |
Easy |
5.0 mi |
40:37 |
8:08 |
|
| 2/16/2009 |
Run |
Cool Down |
Easy |
0.8 mi |
5:20 |
7:07 |
|
| 2/16/2009 |
Run |
Brandermill 4.25 |
Tempo |
4.3 mi |
26:15 |
6:11 |
|
| 2/14/2009 |
Run |
The 'Hood |
Easy |
3.1 mi |
21:51 |
7:02 |
|