| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 4/16/2008 |
Run |
Treadmill |
Interval |
8.0 mi |
|
|
 |
| 9/4/2008 |
Run |
Treadmill |
Easy |
6.0 mi |
|
|
|
| 12/31/2008 |
Run |
Treadmill |
Easy |
8.0 mi |
|
|
|
| 2/1/2009 |
Run |
Home - alternative 6 miler |
Easy |
6.0 mi |
|
|
|
| 5/30/2007 |
Run |
Track |
Interval |
4.0 mi |
17:57 |
4:30 |
|
| 7/29/2008 |
Run |
Duke Cross Country |
Interval |
2400.0 m |
8:09 |
5:28 |
|
| 9/19/2006 |
Run |
Duke Cross Country |
Interval |
3000.0 m |
10:31 |
5:39 |
|
| 5/1/2008 |
Run |
Duke Cross Country |
Interval |
4000.0 m |
14:06 |
5:41 |
|
| 3/5/2007 |
Run |
Treadmill |
Interval |
3.5 mi |
20:00 |
5:43 |
|
| 5/28/2008 |
Run |
Treadmill |
Interval |
2.0 mi |
11:30 |
5:45 |
|
| 9/14/2006 |
Run |
Duke Cross Country |
Tempo |
6000.0 m |
21:38 |
5:49 |
|
| 10/1/2006 |
Run |
Duke Cross Country |
Race |
5.0 km |
18:09 |
5:51 |
|
| 5/16/2007 |
Run |
GSK NEHFD |
Race |
5.0 km |
18:11 |
5:52 |
|
| 2/28/2007 |
Run |
Duke Cross Country |
Interval |
3.0 mi |
17:40 |
5:54 |
|
| 5/23/2007 |
Run |
Track |
Race |
3.1 mi |
18:22 |
5:56 |
|
| 5/17/2006 |
Run |
GSK NEHFD |
Race |
5.0 km |
18:25 |
5:56 |
|
| 3/31/2007 |
Run |
Loaves and Fishes 5K |
Race |
5.0 km |
18:25 |
5:56 |
|
| 9/24/2008 |
Run |
Treadmill |
Race |
5.0 km |
18:26 |
5:56 |
|
| 11/9/2006 |
Run |
Duke Cross Country |
Interval |
3.0 mi |
18:00 |
6:00 |
|
| 7/30/2007 |
Run |
Duke Cross Country |
Easy |
4.0 mi |
24:00 |
6:00 |
|
| 12/11/2005 |
Run |
Catham County Jingle Ball Run |
Race |
5.0 km |
18:43 |
6:02 |
|
| 8/22/2008 |
Run |
Duke Cross Country |
Interval |
3.0 mi |
18:10 |
6:04 |
|
| 12/10/2006 |
Run |
Southern Village 5K |
Race |
5.0 km |
19:11 |
6:11 |
|
| 12/13/2008 |
Run |
Duke Cross Country |
Race |
5.0 km |
19:12 |
6:11 |
|
| 1/1/2007 |
Run |
Duke Cross Country |
Race |
5.0 mi |
30:56 |
6:12 |
|
| 8/28/2008 |
Run |
Duke Cross Country |
Interval |
3.0 mi |
18:35 |
6:12 |
|
| 11/27/2008 |
Run |
East Campus Run |
Race |
8.0 km |
30:48 |
6:12 |
|
| 9/9/2006 |
Run |
Duke Cross Country |
Race |
3.1 mi |
19:14 |
6:13 |
|
| 2/11/2007 |
Run |
Geezer Pleezer 4 mile |
Race |
4.0 mi |
24:57 |
6:15 |
|
| 8/6/2008 |
Run |
Duke Cross Country |
Interval |
8.0 mi |
50:00 |
6:15 |
|
| 5/5/2007 |
Run |
Cinco de mayo 10K |
Race |
10.0 km |
38:53 |
6:16 |
|
| 2/15/2007 |
Run |
Treadmill |
Tempo |
8.0 mi |
50:20 |
6:18 |
|
| 6/28/2008 |
Run |
Treadmill |
Tempo |
4.0 mi |
25:10 |
6:18 |
|
| 1/17/2007 |
Run |
Treadmill |
Tempo |
3.0 mi |
18:53 |
6:18 |
|
| 2/7/2007 |
Run |
Treadmill |
Tempo |
7.0 mi |
44:05 |
6:18 |
|
| 9/12/2008 |
Run |
Treadmill |
Race |
15.1 mi |
1:35:06 |
6:18 |
|
| 1/24/2007 |
Run |
Treadmill |
Tempo |
5.0 mi |
31:30 |
6:18 |
|
| 5/20/2008 |
Run |
Treadmill |
Tempo |
5.0 mi |
31:30 |
6:18 |
|
| 2/3/2009 |
Run |
Treadmill |
Tempo |
5.0 mi |
31:30 |
6:18 |
|
| 1/31/2007 |
Run |
Treadmill |
Tempo |
6.2 mi |
39:04 |
6:19 |
|
| 3/27/2007 |
Run |
Treadmill |
Tempo |
9.5 mi |
1:00:00 |
6:19 |
|
| 11/4/2006 |
Run |
Carrboro 10K |
Race |
10.0 km |
39:15 |
6:20 |
|
| 6/24/2008 |
Run |
Treadmill |
Interval |
4600.0 m |
18:06 |
6:20 |
|
| 9/5/2006 |
Run |
Duke Cross Country |
Interval |
3400.0 m |
13:25 |
6:22 |
|
| 10/16/2005 |
Run |
Carrboro 10K |
Race |
10.0 km |
39:40 |
6:24 |
|
| 8/18/2006 |
Run |
Treadmill |
Tempo |
6.2 mi |
39:40 |
6:24 |
|
| 9/1/2006 |
Run |
Treadmill |
Tempo |
7.0 mi |
45:05 |
6:27 |
|
| 12/3/2006 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
39:00 |
6:30 |
|
| 2/24/2007 |
Run |
Coach Bubba's Route |
Race |
20.0 km |
1:20:53 |
6:31 |
|
| 12/14/2008 |
Run |
Duke Cross Country |
Race |
5.0 mi |
33:12 |
6:39 |
|
| 7/1/2008 |
Run |
East Campus Run |
Easy |
9.0 mi |
59:52 |
6:40 |
|
| 3/23/2006 |
Run |
Treadmill |
Tempo |
3.1 mi |
20:40 |
6:40 |
|
| 9/21/2006 |
Run |
Duke Cross Country |
Tempo |
3.0 mi |
20:00 |
6:40 |
|
| 9/23/2006 |
Run |
Duke Cross Country |
Race |
6.2 mi |
41:20 |
6:40 |
|
| 1/3/2009 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
40:00 |
6:40 |
|
| 10/22/2005 |
Run |
Inside-Our Half Marathon |
Race |
13.1 mi |
1:27:35 |
6:42 |
|
| 1/1/2009 |
Run |
Duke Cross Country |
Race |
5.0 mi |
33:35 |
6:43 |
|
| 8/8/2006 |
Run |
Treadmill |
Tempo |
8.0 mi |
54:00 |
6:45 |
|
| 10/2/2006 |
Run |
Duke Cross Country |
Easy |
4.0 mi |
27:00 |
6:45 |
|
| 4/22/2006 |
Run |
Duke Cross Country |
Race |
3.1 mi |
20:59 |
6:47 |
|
| 1/20/2009 |
Run |
Treadmill |
Interval |
6.0 mi |
40:38 |
6:47 |
|
| 5/10/2008 |
Run |
Treadmill |
Interval |
5.0 mi |
33:55 |
6:47 |
|
| 11/15/2006 |
Run |
Treadmill |
Tempo |
2.0 mi |
13:35 |
6:48 |
|
| 4/16/2007 |
Run |
Boston Marathon Course |
Race |
26.2 mi |
2:59:04 |
6:51 |
|
| 9/28/2008 |
Run |
ATT - 13 miles |
Race |
10.0 mi |
1:08:25 |
6:51 |
|
| 12/16/2006 |
Run |
Duke Cross Country |
Fartlek |
7.0 mi |
48:00 |
6:52 |
|
| 2/25/2007 |
Run |
Duke Cross Country |
Easy |
8.0 mi |
55:00 |
6:53 |
|
| 10/7/2007 |
Run |
Anna's Angel's 10 miler |
Race |
10.0 mi |
1:08:54 |
6:54 |
|
| 4/13/2006 |
Run |
Treadmill |
Tempo |
3.1 mi |
21:27 |
6:56 |
|
| 3/19/2007 |
Run |
Duke Cross Country |
Easy |
13.0 mi |
1:30:00 |
6:56 |
|
| 5/13/2007 |
Run |
ATT - 13 miles |
Tempo |
13.0 mi |
1:30:00 |
6:56 |
|
| 2/23/2008 |
Run |
Coach Bubba's Route [2] |
Race |
20.0 km |
1:26:17 |
6:57 |
|
| 4/29/2007 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
41:45 |
6:58 |
|
| 11/19/2006 |
Run |
Philadelphia Marathon |
Race |
26.2 mi |
3:02:39 |
6:59 |
|
| 6/1/2006 |
Run |
Duke Cross Country |
Easy |
10.0 mi |
1:10:00 |
7:00 |
|
| 9/10/2006 |
Run |
ATT - 13 miles |
Tempo |
16.0 mi |
1:52:00 |
7:00 |
|
| 10/31/2006 |
Run |
Duke Cross Country |
Interval |
8.0 mi |
56:00 |
7:00 |
|
| 11/11/2006 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 12/9/2006 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 2/12/2007 |
Run |
Duke Cross Country |
Easy |
10.0 mi |
1:10:00 |
7:00 |
|
| 2/13/2007 |
Run |
Duke Cross Country |
Easy |
12.0 mi |
1:24:00 |
7:00 |
|
| 5/12/2007 |
Run |
Treadmill |
Interval |
6.0 mi |
42:00 |
7:00 |
|
| 8/29/2007 |
Run |
Duke Cross Country |
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 9/3/2007 |
Run |
Duke Cross Country |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 10/1/2007 |
Run |
Duke Cross Country |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 2/3/2008 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 5/5/2008 |
Run |
Duke Cross Country |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 5/17/2008 |
Run |
Duke Cross Country |
Easy |
10.0 mi |
1:10:00 |
7:00 |
|
| 8/3/2008 |
Run |
ATT - 13 miles |
Easy |
13.0 mi |
1:31:00 |
7:00 |
|
| 8/23/2008 |
Run |
East Campus Run |
Easy |
8.0 mi |
56:00 |
7:00 |
|
| 10/8/2006 |
Run |
Richmond Marathon |
Race |
26.2 mi |
3:04:11 |
7:02 |
|
| 12/6/2008 |
Run |
ATT - 13 miles |
Easy |
13.0 mi |
1:32:00 |
7:05 |
|
| 3/20/2007 |
Run |
Duke Cross Country |
Interval |
12.0 mi |
1:25:00 |
7:05 |
|
| 10/26/2008 |
Run |
ATT - 13 miles |
Easy |
13.0 mi |
1:32:17 |
7:06 |
|
| 2/20/2007 |
Run |
Duke Cross Country |
Tempo |
9.0 mi |
1:04:00 |
7:07 |
|
| 6/25/2008 |
Run |
Duke Cross Country |
Easy |
9.0 mi |
1:04:00 |
7:07 |
|
| 5/7/2006 |
Run |
Treadmill |
Tempo |
8.0 mi |
57:00 |
7:08 |
|
| 4/12/2007 |
Run |
Duke Cross Country |
Easy |
8.0 mi |
57:00 |
7:08 |
|
| 7/23/2008 |
Run |
Duke Cross Country |
Easy |
8.0 mi |
57:00 |
7:08 |
|
| 9/6/2006 |
Run |
ATT - 13 miles |
Easy |
7.0 mi |
50:00 |
7:09 |
|