| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/28/2015 |
Run |
Tenn/EM Way/85/Adamtown Rd/M-ville/BC Pk/Tenn/ALB E... |
Long |
14.0 mi |
|
|
 |
| 7/15/2015 |
Run |
Howard HS to Lake Elkhorn with Brick and Kevin... |
Easy |
3.3 mi |
|
|
|
| 7/15/2015 |
Run |
Howard HS to Lake Elkhorn with Brick and Kevin... |
Progression |
5.0 mi |
|
|
|
| 7/15/2015 |
Run |
Howard HS to Lake Elkhorn with Brick and Kevin... |
Easy |
3.0 mi |
|
|
|
| 7/22/2015 |
Run |
Howard HS/Lake Elkhorn loop x 2/Howard HS with Brick... |
Easy |
3.5 mi |
|
|
|
| 7/22/2015 |
Run |
Howard HS/Lake Elkhorn loop x 2/Howard HS with Brick... |
Easy |
2.6 mi |
|
|
|
| 7/22/2015 |
Run |
Howard HS/Lake Elkhorn loop x 2/Howard HS with Brick... |
Repeats |
5.3 mi |
|
|
|
| 9/27/2015 |
Run |
Easy pre-race jog... |
Easy |
2.3 mi |
|
|
|
| 9/30/2015 |
Run |
4x400m (200m jog) with Carlos... |
Repeats |
2.0 mi |
|
|
|
| 9/30/2015 |
Run |
Pre-workout warmup from HCC with Carlos... |
Easy |
2.8 mi |
|
|
|
| 9/30/2015 |
Run |
Post-tempo cooldown back to HCC with Carlos... |
Easy |
1.8 mi |
|
|
|
| 10/11/2015 |
Run |
Pre-Army 10 warmup... |
Easy |
2.3 mi |
|
|
|
| 10/31/2015 |
Run |
W/U for RnR Philly with Martin... |
Easy |
2.5 mi |
|
|
|
| 1/7/2016 |
Run |
Tenn/Robin loop/ND Rd/Crestwood/85/Exec/Corp Dr/BC Pk... |
Easy |
9.7 mi |
|
|
|
| 2/28/2016 |
Run |
W/U before Club Challenge... |
Easy |
2.5 mi |
|
|
|
| 2/28/2016 |
Run |
Cooldown after Club Challenge |
Easy |
2.3 mi |
|
|
|
| 4/21/2016 |
Run |
Tenn/Robin loop... |
Easy |
4.3 mi |
|
|
|
| 9/17/2016 |
Run |
Lousy long run on the W&OD Trail... |
Easy |
14.0 mi |
|
|
|
| 10/9/2016 |
Run |
W/U for Army 10... |
Easy |
1.0 mi |
|
|
|
| 11/2/2016 |
Run |
Central Park NYC... |
Easy |
9.0 mi |
|
|
|
| 11/15/2016 |
Run |
Central Park NYC... |
Easy |
9.0 mi |
|
|
|
| 11/16/2016 |
Run |
Central Park NYC... |
Easy |
10.0 mi |
|
|
|
| 11/17/2016 |
Run |
Central Park NYC... |
Easy |
10.1 mi |
|
|
|
| 2/26/2017 |
Run |
W/U + C/D for Club Challenge... |
Easy |
4.5 mi |
|
|
|
| 4/2/2017 |
Run |
W/U for CUCB... |
Easy |
2.0 mi |
|
|
|
| 4/15/2017 |
Run |
Pre-BAA 5k warmup run with Brick... |
Easy |
2.8 mi |
|
|
|
| 6/17/2017 |
Bike |
Cycle Bar Cary, NC with Kendall... |
Interval |
15.3 mi |
51:40 |
3:23 |
|
| 4/21/2013 |
Run |
Pike's Peek 10k |
RACE |
10.0 km |
31:33 |
5:05 |
|
| 4/15/2017 |
Run |
BAA 5k |
RACE |
5.0 km |
16:10 |
5:13 |
|
| 4/6/2014 |
Run |
Cherry Blossom |
RACE |
10.0 mi |
52:29 |
5:15 |
|
| 10/18/2014 |
Run |
Leg 2 of the Baltimore Marathon Relay... |
RACE |
6.8 mi |
36:04 |
5:19 |
|
| 12/14/2013 |
Run |
Celtic Solstice |
RACE |
5.0 mi |
26:35 |
5:19 |
|
| 4/7/2013 |
Run |
Cherry Blossom |
RACE |
10.0 mi |
53:33 |
5:22 |
|
| 5/18/2013 |
Run |
Musical Madness 5k |
RACE |
5.0 km |
16:39 |
5:22 |
|
| 4/14/2013 |
Run |
Clyde's 10k |
RACE |
10.0 km |
33:32 |
5:24 |
|
| 10/11/2015 |
Run |
Army 10 |
RACE |
10.0 mi |
54:16 |
5:26 |
|
| 8/22/2014 |
Run |
Hood To Coast Leg 9 |
Tempo |
6.9 mi |
37:32 |
5:27 |
|
| 2/23/2014 |
Run |
Club Challenge... |
RACE |
10.0 mi |
54:25 |
5:27 |
|
| 12/8/2013 |
Run |
Run with Santa 5k... |
RACE |
5.0 km |
17:03 |
5:30 |
|
| 10/12/2013 |
Run |
Baltimore Marathon Relay - Leg 1 |
RACE |
5.3 mi |
29:22 |
5:33 |
|
| 8/23/2014 |
Run |
Hood To Coast Leg 21 |
Tempo |
5.0 mi |
27:43 |
5:33 |
|
| 4/13/2014 |
Run |
Clyde's 10k at Goal MP... |
RACE |
10.0 km |
34:32 |
5:34 |
|
| 4/2/2017 |
Run |
CUCB... |
RACE |
10.0 mi |
55:48 |
5:35 |
|
| 9/19/2013 |
Run |
3 mile tempo on the bagel run course... |
Tempo |
3.0 mi |
16:46 |
5:36 |
|
| 2/28/2016 |
Run |
Club Challenge... |
RACE |
10.0 mi |
56:13 |
5:38 |
|
| 9/30/2015 |
Run |
Tempo on the bagel run course with Carlos... |
Tempo |
4.0 mi |
22:30 |
5:38 |
|
| 10/4/2013 |
Run |
Ragnar Leg #11... |
Tempo |
8.9 mi |
50:09 |
5:39 |
|
| 8/29/2013 |
Run |
4 mile tempo run on the bagel run course... |
Tempo |
4.0 mi |
22:35 |
5:39 |
|
| 10/31/2015 |
Run |
Rock 'N Roll Philadelphia Half |
RACE |
13.1 mi |
1:14:10 |
5:40 |
|
| 2/26/2017 |
Run |
RRCA Club Challenge... |
RACE |
10.0 mi |
56:59 |
5:42 |
|
| 8/22/2013 |
Run |
4 mile tempo on the bagel run course... |
Tempo |
4.0 mi |
22:54 |
5:44 |
|
| 9/27/2015 |
Run |
Reston Perfect 10 |
RACE |
10.0 mi |
57:16 |
5:44 |
|
| 10/9/2016 |
Run |
Army 10... |
RACE |
10.0 mi |
57:25 |
5:45 |
|
| 4/30/2013 |
Run |
See notes |
Tempo |
11.4 mi |
1:06:15 |
5:49 |
|
| 9/21/2014 |
Run |
38th Columbia Metric Marathon |
RACE |
26.2 km |
1:34:43 |
5:50 |
|
| 8/23/2014 |
Run |
Hood To Coast Leg 33 |
Tempo |
7.8 mi |
45:10 |
5:50 |
|
| 5/12/2013 |
Run |
Mother's Day run in E-burg... |
Steady |
7.0 mi |
41:00 |
5:52 |
|
| 5/26/2013 |
Run |
25th Vermont City Marathon |
RACE |
26.2 mi |
2:34:09 |
5:54 |
|
| 8/15/2013 |
Run |
3 mile tempo on the bagel run course with Adam... |
Tempo |
3.0 mi |
17:51 |
5:57 |
|
| 1/25/2014 |
Run |
Progression run on the Challenge course... |
Tempo |
10.0 mi |
59:42 |
5:59 |
|
| 6/9/2013 |
Run |
Around the lake and back... |
Steady |
4.4 mi |
26:22 |
6:00 |
|
| 4/16/2014 |
Run |
Tennison/ND Rd/Crestwood/BK Pk... |
Tempo |
6.0 mi |
36:04 |
6:01 |
|
| 9/21/2013 |
Run |
37th Columbia Metric Marathon |
RACE |
26.2 km |
1:37:52 |
6:01 |
|
| 1/30/2014 |
Run |
Str Br 1&2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Steady |
13.5 mi |
1:21:49 |
6:04 |
|
| 7/16/2014 |
Run |
DC... |
Steady |
10.3 mi |
1:02:10 |
6:04 |
|
| 11/16/2014 |
Run |
Tennison/ND Rd/Corp Dr/Crestwood/Corp Dr/BC Pk... |
Steady |
7.0 mi |
42:30 |
6:05 |
|
| 4/23/2014 |
Run |
118th Boston Marathon |
RACE |
26.2 mi |
2:39:05 |
6:05 |
|
| 5/24/2014 |
Run |
Capital Crescent Trail... |
Steady |
15.0 km |
56:39 |
6:05 |
|
| 5/16/2014 |
Run |
ND Rd/MW Rd/Cap Stine/ S Renn/Bk Pk... |
Steady |
9.6 mi |
58:06 |
6:06 |
|
| 1/20/2014 |
Run |
Bagel run course with Brick and David T... |
Progression |
13.0 mi |
1:19:06 |
6:06 |
|
| 9/3/2014 |
Run |
BC Pk/S Renn/Cap Stine/MW Rd/ND Rd/Tennison/ALB W... |
Steady |
11.0 mi |
1:07:12 |
6:07 |
|
| 4/24/2013 |
Run |
Central Park NYC |
Steady |
12.5 mi |
1:16:06 |
6:07 |
|
| 5/8/2014 |
Run |
ND Rd/MW Rd/Cap Stine/ S Renn/Bk Pk... |
Steady |
9.5 mi |
58:08 |
6:08 |
|
| 3/15/2014 |
Run |
Long run on the C&O towpath from Point of Rocks... |
Long |
20.0 mi |
2:02:30 |
6:08 |
|
| 12/19/2013 |
Run |
Str Br 2/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Steady |
12.6 mi |
1:17:20 |
6:09 |
|
| 5/7/2014 |
Run |
E Derr/EM Way/85/Crestwood/Corp Dr/Bk Pk... |
Steady |
7.0 mi |
42:58 |
6:09 |
|
| 4/3/2014 |
Run |
Tennison/ND Rd/Corp Dr/Crestwood/ND Rd/Tennison/ALB W... |
Steady |
7.6 mi |
46:57 |
6:10 |
|
| 4/15/2015 |
Run |
BC Pk/Corp Dr/ND Rd/Robin loop/Tenn/ALB W... |
Steady |
10.0 km |
38:30 |
6:12 |
|
| 5/11/2014 |
Run |
Str Br 2/Bennett/CD loop... |
Steady |
7.5 mi |
46:30 |
6:12 |
|
| 12/30/2013 |
Run |
Str Br 1&2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Steady |
13.5 mi |
1:23:50 |
6:13 |
|
| 4/28/2013 |
Run |
NCR with 8 miles at +/- MP with Carlos... |
Long |
20.5 mi |
2:07:23 |
6:13 |
|
| 12/14/2014 |
Run |
DC... |
Steady |
6.0 mi |
37:18 |
6:13 |
|
| 9/23/2015 |
Run |
BC Pk/MW Rd/85/EM Way/Tenn + 6xstrides... |
Progression |
10.1 mi |
1:02:30 |
6:14 |
|
| 8/8/2013 |
Run |
6 mile tempo run with Bobby's group... |
Tempo |
6.0 mi |
37:19 |
6:14 |
|
| 10/5/2013 |
Run |
Ragnar Leg #23... |
Tempo |
9.2 mi |
57:15 |
6:14 |
|
| 11/22/2013 |
Run |
Central Park NYC... |
Steady |
13.2 mi |
1:21:52 |
6:14 |
|
| 4/14/2016 |
Run |
3 mile MP tempo... |
Tempo |
6.0 mi |
37:23 |
6:14 |
|
| 1/17/2014 |
Run |
Str Br 2/Carroll Sq 1&2/Caren Dr/Bennett... |
Steady |
12.5 mi |
1:17:55 |
6:14 |
|
| 3/7/2014 |
Run |
Str Br 1&2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Steady |
13.5 mi |
1:24:10 |
6:15 |
|
| 8/12/2015 |
Run |
Tenn/Robin loop/ND Rd/Crestwood/Corp Dr/BC Pk... |
Tempo |
7.8 mi |
48:20 |
6:15 |
|
| 5/17/2014 |
Run |
ND Rd/MW Rd/BK Pk/M-ville/Cap Stine/S Renn/BC Pk/ALB W... |
Steady |
12.5 mi |
1:17:58 |
6:15 |
|
| 9/19/2014 |
Run |
Coastal Highway 131st to 43rd and back in OC... |
Steady |
9.5 mi |
59:16 |
6:15 |
|
| 4/4/2014 |
Run |
Tennison/ND Rd/Corp Dr/Crestwood/ND Rd/Tennison... |
Steady |
7.0 mi |
43:44 |
6:15 |
|
| 9/24/2013 |
Run |
Cent Ln/Fred Rd/Font Hill/north side of Lake/Beaverbrook... |
Steady |
8.6 mi |
53:46 |
6:16 |
|
| 8/15/2014 |
Run |
Tennison/EM Way/85/Crestwood/Corp Dr/BC Pk/Tennison/E Derr.. |
Steady |
10.1 mi |
1:02:50 |
6:16 |
|
| 11/23/2016 |
Run |
E-burg... |
Steady |
12.1 mi |
1:15:40 |
6:16 |
|
| 11/29/2013 |
Run |
Snowden Run/Brangles/MacBeth/Oklahoma/Snowden Run/CD loop... |
Steady |
10.4 mi |
1:05:06 |
6:16 |
|
| 10/17/2016 |
Run |
BC Pk/Corp Dr/Exec/85/Crestwood/ND Rd/Corp Dr/ALB W... |
Steady |
9.5 mi |
59:30 |
6:16 |
|
| 2/14/2014 |
Run |
Str Br 2/Hodges/Carroll Sq 1&2/Caren Dr/Bennett/CD loop... |
Steady |
13.3 mi |
1:23:00 |
6:16 |
|
| 11/28/2015 |
Run |
Tenn/ND Rd/Corp Dr/Crestwood/BC Pk... |
Steady |
6.6 mi |
41:02 |
6:16 |
|