| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/4/2007 |
Run |
Noland Trail 10k |
Race |
10.0 km |
47:24 |
7:38 |
 |
| 11/18/2007 |
Run |
Ntelos 8k |
Race |
8.0 km |
32:10 |
6:29 |
|
| 12/9/2007 |
Run |
Toys For Tots |
Race |
5.0 km |
18:55 |
6:06 |
|
| 1/1/2009 |
Run |
Woodlake Misc |
Long |
10.0 km |
42:24 |
6:50 |
|
| 1/3/2009 |
Run |
Pocahontas Misc |
Long |
8.7 mi |
1:08:45 |
7:54 |
|
| 1/7/2009 |
Run |
CCCV |
Tempo |
2.7 mi |
17:40 |
6:29 |
|
| 1/9/2009 |
Run |
Woodlake Misc |
Long |
7.6 mi |
56:40 |
7:28 |
|
| 1/11/2009 |
Run |
Green Trail |
Fast Finish Run |
4.3 mi |
30:18 |
7:08 |
|
| 1/13/2009 |
Run |
CCCV |
Tempo |
2.7 mi |
17:10 |
6:18 |
|
| 1/15/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.0 mi |
24:10 |
8:04 |
|
| 1/16/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.8 mi |
22:08 |
8:03 |
|
| 1/17/2009 |
Run |
The 'Hood |
Tempo |
2.8 mi |
18:07 |
6:36 |
|
| 1/18/2009 |
Run |
Forest Observation Loop |
Tempo |
3.6 mi |
24:29 |
6:54 |
|
| 1/20/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 1/21/2009 |
Weights |
|
|
|
1:00 |
|
|
| 1/22/2009 |
Run |
Knee Destroyer 5000 |
Easy |
4.0 mi |
34:00 |
8:30 |
|
| 1/23/2009 |
Run |
Brandermill 4.25 |
Easy |
4.3 mi |
29:12 |
6:53 |
|
| 1/24/2009 |
Run |
Blue Trail 5.81 |
Long |
5.7 mi |
45:31 |
7:59 |
|
| 1/25/2009 |
Run |
Office Loop 5.45 |
Long |
5.5 mi |
37:47 |
6:56 |
|
| 1/26/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
20:03 |
6:29 |
|
| 1/26/2009 |
Weights |
|
|
|
1:00:00 |
|
|
| 1/27/2009 |
Run |
Knee Destroyer 5000 |
Easy |
5.0 mi |
42:54 |
8:35 |
|
| 1/28/2009 |
Weights |
|
|
|
|
|
|
| 1/29/2009 |
Run |
Brandermill 4.25 |
Tempo |
4.3 mi |
27:29 |
6:28 |
|
| 1/31/2009 |
Run |
Knee Destroyer 5000 |
Easy |
4.5 mi |
38:00 |
8:26 |
|
| 2/1/2009 |
Run |
Blue Trail 5.81 |
Long |
5.8 mi |
43:26 |
7:29 |
|
| 2/2/2009 |
Weights |
|
|
|
|
|
|
| 2/3/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
18:54 |
6:06 |
|
| 2/4/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.0 mi |
23:40 |
7:54 |
|
| 2/6/2009 |
Run |
Beaver Lake |
Hill |
4.5 mi |
31:40 |
7:02 |
|
| 2/7/2009 |
Run |
Office Loop 5.45 |
Long |
5.5 mi |
37:15 |
6:51 |
|
| 2/7/2009 |
Run |
Cool Down |
Easy |
1.0 mi |
8:35 |
8:35 |
|
| 2/8/2009 |
Run |
The 'Hood |
Easy |
4.0 mi |
31:52 |
7:58 |
|
| 2/13/2009 |
Run |
Woodlake Misc |
Easy |
4.3 mi |
35:51 |
8:18 |
|
| 2/14/2009 |
Run |
The 'Hood |
Easy |
3.1 mi |
21:51 |
7:02 |
|
| 2/15/2009 |
Run |
Pocahontas Misc |
Hill |
3.1 mi |
23:57 |
7:52 |
|
| 2/16/2009 |
Run |
Brandermill 4.25 |
Tempo |
4.3 mi |
26:15 |
6:11 |
|
| 2/16/2009 |
Run |
Cool Down |
Easy |
0.8 mi |
5:20 |
7:07 |
|
| 2/17/2009 |
Run |
Farm Trails |
Easy |
5.0 mi |
35:03 |
7:00 |
|
| 2/18/2009 |
Run |
Pocahontas Misc |
Easy |
3.7 mi |
25:32 |
6:55 |
|
| 2/19/2009 |
Run |
Knee Destroyer 5000 |
Easy |
5.0 mi |
40:37 |
8:08 |
|
| 2/21/2009 |
Run |
Blue Trail 5.81 |
Long |
5.9 mi |
43:11 |
7:22 |
|
| 2/24/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 2/25/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
2.8 mi |
16:01 |
5:50 |
|
| 2/26/2009 |
Run |
The 'Hood |
Easy |
4.7 mi |
32:53 |
7:04 |
|
| 2/28/2009 |
Run |
Blue-Green Trail |
Long |
7.3 mi |
57:29 |
7:53 |
|
| 3/1/2009 |
Run |
Reverse Green Trail |
Hill |
4.3 mi |
30:53 |
7:13 |
|
| 3/2/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.3 mi |
27:01 |
8:12 |
|
| 3/3/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
20:09 |
6:29 |
|
| 3/3/2009 |
Run |
The 'Hood |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 3/4/2009 |
Run |
Brandermill Misc |
Long |
6.2 mi |
43:02 |
6:57 |
|
| 3/6/2009 |
Run |
Brandermill 4.25 |
Tempo |
4.2 mi |
26:22 |
6:14 |
|
| 3/7/2009 |
Run |
Woodlake Misc |
Easy |
4.5 mi |
31:10 |
6:56 |
|
| 3/8/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
3.0 mi |
17:15 |
5:45 |
|
| 3/9/2009 |
Run |
The 'Hood |
Easy |
4.2 mi |
29:32 |
7:05 |
|
| 3/10/2009 |
Run |
Knee Destroyer 5000 |
Easy |
1.8 mi |
14:00 |
8:00 |
|
| 3/12/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.0 mi |
17:45 |
8:53 |
|
| 3/13/2009 |
Run |
|
Easy |
3.2 mi |
26:03 |
8:11 |
|
| 3/14/2009 |
Run |
Beer Run |
Race |
5.0 mi |
30:43 |
6:09 |
|
| 3/15/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 3/15/2009 |
Weights |
|
|
|
|
|
|
| 3/17/2009 |
Run |
Brandermill Misc |
Easy |
3.1 mi |
21:41 |
7:00 |
|
| 3/18/2009 |
Weights |
|
|
|
|
|
|
| 3/19/2009 |
Run |
Pocahontas Misc |
Easy |
3.2 mi |
22:04 |
6:52 |
|
| 3/21/2009 |
Run |
Blue-Green Trail |
Progression |
8.3 mi |
1:03:57 |
7:41 |
|
| 3/22/2009 |
Run |
The 'Hood |
Tempo |
2.3 mi |
14:30 |
6:24 |
|
| 3/23/2009 |
Run |
The 'Hood |
Tempo |
2.5 mi |
17:11 |
6:53 |
|
| 3/26/2009 |
Run |
The 'Hood |
Easy |
2.0 mi |
15:36 |
7:39 |
|
| 3/28/2009 |
Run |
Warm up |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 3/28/2009 |
Run |
Monument Avenue 10K |
Race |
10.0 km |
37:32 |
6:03 |
|
| 3/28/2009 |
Run |
Warm up |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 3/29/2009 |
Run |
The 'Hood |
Easy |
3.2 mi |
23:43 |
7:24 |
|
| 4/2/2009 |
Run |
Knee Destroyer 5000 |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 4/3/2009 |
Run |
Brandermill Misc |
Easy |
2.7 mi |
18:30 |
6:56 |
|
| 4/4/2009 |
Run |
Green Trail |
Cruise Intervals |
4.3 mi |
31:04 |
7:19 |
|
| 4/11/2009 |
Run |
Smith Mountain Lake State Park |
Cruise Intervals |
4.5 mi |
33:43 |
7:26 |
|
| 4/12/2009 |
Run |
Smith Mountain Lake |
Hill |
6.0 mi |
41:08 |
6:52 |
|
| 4/13/2009 |
Run |
The 'Hood |
Tempo |
5.2 mi |
34:52 |
6:47 |
|
| 4/15/2009 |
Run |
The 'Hood |
Easy |
6.2 mi |
44:32 |
7:14 |
|
| 4/16/2009 |
Run |
Brandermill Misc |
Easy |
2.4 mi |
15:48 |
6:42 |
|
| 4/17/2009 |
Run |
Blue Trail |
Progression |
5.9 mi |
43:43 |
7:23 |
|
| 4/17/2009 |
Run |
Cool Down |
Cruise Intervals |
2.1 mi |
17:18 |
8:13 |
|
| 4/18/2009 |
Run |
Green Trail |
Cruise Intervals |
4.2 mi |
31:31 |
7:27 |
|
| 4/19/2009 |
Run |
Pocahontas Misc |
Fast Finish Run |
4.1 mi |
29:36 |
7:10 |
|
| 4/22/2009 |
Run |
The 'Hood |
Tempo |
5.0 mi |
34:08 |
6:49 |
|
| 4/23/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.1 mi |
16:00 |
7:38 |
|
| 4/25/2009 |
Run |
Green Trail |
Cruise Intervals |
3.0 mi |
22:31 |
7:37 |
|
| 4/26/2009 |
Run |
The 'Hood |
Easy |
3.8 mi |
27:27 |
7:15 |
|
| 4/28/2009 |
Run |
Knee Destroyer 5000 |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 4/29/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.3 mi |
26:00 |
8:00 |
|
| 4/30/2009 |
Run |
Knee Destroyer 5000 |
Easy |
3.6 mi |
28:30 |
7:55 |
|
| 5/1/2009 |
Run |
The 'Hood |
Tempo |
3.1 mi |
20:45 |
6:45 |
|
| 5/1/2009 |
Run |
Cool Down |
Cruise Intervals |
0.7 mi |
5:00 |
7:35 |
|
| 5/3/2009 |
Run |
Pocahontas Misc |
Progression |
8.0 mi |
1:03:51 |
7:59 |
|
| 5/6/2009 |
Run |
Green Trail |
Fast Finish Run |
4.3 mi |
30:31 |
7:08 |
|
| 5/6/2009 |
Run |
Cool Down |
Easy |
0.9 mi |
7:48 |
8:29 |
|
| 5/8/2009 |
Run |
Brandermill Misc |
Tempo |
5.1 mi |
34:14 |
6:46 |
|
| 5/10/2009 |
Run |
Swift Creek Track |
Interval/Speed W |
3.0 mi |
18:03 |
6:01 |
|
| 5/12/2009 |
Run |
Brandermill Misc |
Easy |
5.1 mi |
34:58 |
6:53 |
|
| 5/13/2009 |
Run |
The 'Hood |
Easy |
5.3 mi |
37:33 |
7:08 |
|