| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/2/2008 |
Run |
Beaver Ford to Russell |
Tempo |
3.8 mi |
31:22 |
8:16 |
 |
| 3/17/2009 |
Run |
|
Easy |
3.8 mi |
31:24 |
8:16 |
|
| 7/12/2009 |
Run |
Thornridge 5 mile Loop |
Tempo |
5.4 mi |
44:15 |
8:17 |
|
| 12/24/2004 |
Run |
The Villages, Florida |
Easy |
3.9 mi |
32:31 |
8:17 |
|
| 1/29/2009 |
Run |
Treadmill |
Fartlek |
7.3 mi |
1:00:00 |
8:17 |
|
| 12/12/2008 |
Run |
Georgetown 6 miler |
Tempo |
6.0 mi |
49:51 |
8:17 |
|
| 5/9/2009 |
Run |
Beaver Ford to Russell |
Easy |
3.9 mi |
32:08 |
8:18 |
|
| 8/29/2009 |
Run |
Fort Benning |
Hill |
5.1 mi |
42:05 |
8:18 |
|
| 3/7/2009 |
Run |
Beaver Ford to Prince William Pkw |
Easy |
5.6 mi |
46:04 |
8:18 |
|
| 5/3/2009 |
Run |
Treadmill |
Fartlek |
5.0 mi |
41:30 |
8:18 |
|
| 8/17/2009 |
Run |
Thornridge 5 mile Loop |
Tempo |
5.3 mi |
44:05 |
8:19 |
|
| 4/21/2009 |
Run |
Georgetown 6 miler |
Easy |
8.2 mi |
1:08:15 |
8:19 |
|
| 7/3/2009 |
Run |
Dutton - Adams - Tienken - Squirrel 6 miler |
Easy |
6.4 mi |
53:15 |
8:20 |
|
| 11/28/2008 |
Run |
Beaver Ford to Russell |
Fartlek |
6.0 mi |
49:56 |
8:20 |
|
| 9/19/2008 |
Run |
Building to Roosevelt Park Loop |
Fartlek |
5.6 mi |
46:42 |
8:20 |
|
| 10/29/2008 |
Elliptical |
|
Default |
1.2 mi |
10:00 |
8:20 |
|
| 12/27/2008 |
Run |
Random Route |
Long |
10.1 mi |
1:24:20 |
8:20 |
|
| 4/3/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
33:20 |
8:20 |
|
| 5/28/2009 |
Run |
Treadmill |
Tempo |
3.0 mi |
25:00 |
8:20 |
|
| 8/2/2008 |
Run |
Beaver Ford to Russell |
Tempo |
3.8 mi |
31:56 |
8:21 |
|
| 11/18/2004 |
Run |
5 mile around garden grove |
Easy |
5.0 mi |
41:42 |
8:21 |
|
| 4/4/2009 |
Run |
Beaver Ford to Prince William Pkw |
Easy |
5.6 mi |
46:25 |
8:21 |
|
| 9/18/2008 |
Run |
Building to Lincoln |
Tempo |
4.4 mi |
36:50 |
8:22 |
|
| 9/11/2008 |
Run |
Dale Blvd - Hoadly Loop |
Fartlek |
10.7 mi |
1:29:48 |
8:22 |
|
| 9/20/2008 |
Run |
Dale Blvd - Hoadly Loop |
Long |
20.6 mi |
2:52:20 |
8:23 |
|
| 10/26/2008 |
Run |
Marine Corps Marathon |
Race |
26.2 mi |
3:39:23 |
8:23 |
|
| 5/27/2009 |
Run |
Georgetown 6 miler |
Tempo |
6.3 mi |
53:05 |
8:23 |
|
| 12/7/2008 |
Run |
Lake Ridge Park Trails |
Hill |
7.2 mi |
1:00:34 |
8:23 |
|
| 4/11/2009 |
Run |
Beaver Ford - Dale - Richfield |
Easy |
8.0 mi |
1:06:41 |
8:23 |
|
| 12/7/2009 |
Run |
Treadmill |
Easy |
3.6 mi |
30:00 |
8:23 |
|
| 10/29/2005 |
Run |
Sears to Home |
Easy |
2.8 mi |
23:25 |
8:24 |
|
| 11/22/2009 |
Run |
Thornridge 5 mile Loop |
Easy |
5.4 mi |
44:56 |
8:24 |
|
| 1/30/2009 |
Run |
Prince William Parkway |
Easy |
10.2 mi |
1:25:36 |
8:25 |
|
| 6/6/2011 |
Run |
|
Default |
5.0 mi |
42:03 |
8:25 |
|
| 6/29/2008 |
Run |
Beaver Ford to Prince William Pkw |
Tempo |
5.6 mi |
46:38 |
8:25 |
|
| 7/2/2009 |
Run |
Hawthorne 3 Mile Loop |
Easy |
3.1 mi |
25:44 |
8:25 |
|
| 4/12/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
14.5 mi |
2:02:19 |
8:25 |
|
| 11/10/2009 |
Run |
Treadmill |
Interval |
4.0 mi |
33:40 |
8:25 |
|
| 10/12/2008 |
Run |
Dale Blvd - Hoadly Loop |
Long |
17.0 mi |
2:23:08 |
8:26 |
|
| 8/17/2005 |
Run |
Sleepy Hollow 4 Mile |
Interval |
4.2 mi |
34:57 |
8:26 |
|
| 9/23/2009 |
Run |
Treadmill |
Fartlek |
3.6 mi |
30:00 |
8:26 |
|
| 8/13/2008 |
Run |
Beaver Ford to Russell |
Fartlek |
4.4 mi |
37:01 |
8:26 |
|
| 7/9/2005 |
Run |
Sleepy Hollow 4 Mile |
Tempo |
4.2 mi |
35:35 |
8:26 |
|
| 3/15/2009 |
Run |
Beaver Ford to Russell |
Easy |
3.8 mi |
32:10 |
8:27 |
|
| 2/1/2008 |
Run |
Key Bridge - Georgetown Loop |
Fartlek |
6.2 mi |
52:22 |
8:27 |
|
| 9/29/2008 |
Run |
Key Bridge - Georgetown Loop |
Fartlek |
6.1 mi |
51:53 |
8:28 |
|
| 11/15/2004 |
Run |
Fountain Valley 4.3 |
Easy |
4.4 mi |
36:56 |
8:28 |
|
| 7/23/2008 |
Run |
Key Bridge - Georgetown Loop |
Tempo |
6.3 mi |
53:25 |
8:28 |
|
| 2/26/2009 |
Run |
Georgetown plus Haines Point |
Tempo |
12.1 mi |
1:42:02 |
8:28 |
|
| 5/18/2008 |
Run |
Random Route |
Race |
13.1 mi |
1:50:48 |
8:28 |
|
| 6/9/2009 |
Run |
Beaver Ford to Russell |
Easy |
3.8 mi |
31:59 |
8:28 |
|
| 12/5/2009 |
Run |
Treadmill |
Interval |
5.2 mi |
44:00 |
8:28 |
|
| 12/9/2009 |
Run |
New Orleans River Run |
Easy |
6.2 mi |
52:09 |
8:28 |
|
| 3/4/2008 |
Run |
Building Tidal Loop |
Fartlek |
6.3 mi |
53:05 |
8:28 |
|
| 3/30/2009 |
Run |
Georgetown 6 miler |
Fartlek |
6.2 mi |
52:09 |
8:29 |
|
| 11/25/2004 |
Run |
Random Route |
Easy |
2.0 mi |
16:51 |
8:29 |
|
| 4/1/2010 |
Run |
TACOM 6 mile loop |
Tempo |
6.4 mi |
53:51 |
8:29 |
|
| 1/8/2008 |
Run |
Building - Jefferson - Capitol |
Fartlek |
5.3 mi |
45:09 |
8:29 |
|
| 7/13/2005 |
Run |
Knotts Berry Farm 5 mile |
Easy |
5.1 mi |
43:23 |
8:29 |
|
| 2/19/2008 |
Run |
Georgetown 6 miler |
Fartlek |
6.2 mi |
52:22 |
8:29 |
|
| 8/20/2008 |
Run |
Random Route |
Easy |
4.5 mi |
37:59 |
8:29 |
|
| 1/18/2010 |
Run |
Dutton - Adams - Tienken - Squirrel 6 miler |
Easy |
6.3 mi |
53:25 |
8:29 |
|
| 7/16/2005 |
Run |
Apple Farm Loops |
Interval |
3.3 mi |
27:44 |
8:29 |
|
| 5/15/2013 |
Run |
Thornview 4 mile loop |
Easy |
4.0 mi |
34:16 |
8:29 |
|
| 12/19/2008 |
Run |
Georgetown 6 miler |
Fartlek |
8.3 mi |
1:10:00 |
8:30 |
|
| 3/18/2009 |
Run |
Building to Lincoln |
Easy |
4.2 mi |
35:49 |
8:30 |
|
| 5/25/2008 |
Run |
Beaver Ford to Prince William Pkw |
Fartlek |
5.5 mi |
47:02 |
8:30 |
|
| 1/20/2008 |
Run |
Prince William Parkway |
Long |
11.1 mi |
1:34:01 |
8:30 |
|
| 7/12/2005 |
Run |
Knotts Berry Farm 3.5 |
Easy |
3.6 mi |
30:25 |
8:30 |
|
| 3/17/2011 |
Run |
TACOM 5 Mile Loop |
Tempo |
4.6 mi |
38:50 |
8:30 |
|
| 8/15/2008 |
Run |
Key Bridge - Georgetown Loop |
Tempo |
6.0 mi |
51:00 |
8:30 |
|
| 8/14/2010 |
Run |
Treadmill |
Tempo |
4.0 mi |
34:00 |
8:30 |
|
| 9/17/2008 |
Run |
Key Bridge - Georgetown Loop |
Easy |
8.4 mi |
1:11:18 |
8:31 |
|
| 6/24/2008 |
Run |
Building - Potomac Out and Back |
Fartlek |
5.3 mi |
45:21 |
8:31 |
|
| 5/24/2009 |
Run |
Lake Ridge Park Trails |
Hill |
6.4 mi |
54:51 |
8:32 |
|
| 2/6/2008 |
Run |
Georgetown 6 miler |
Fartlek |
6.2 mi |
53:05 |
8:32 |
|
| 3/8/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
14.6 mi |
2:04:30 |
8:32 |
|
| 12/26/2004 |
Run |
The Villages, Florida |
Long |
5.1 mi |
43:24 |
8:32 |
|
| 2/10/2009 |
Run |
Beaver Ford - Minnieville - Old Bridge |
Easy |
5.6 mi |
47:45 |
8:32 |
|
| 12/31/2009 |
Run |
Dutton - Adams - Tienken - Squirrel 6 miler |
Fartlek |
6.4 mi |
54:21 |
8:32 |
|
| 2/22/2012 |
Run |
Fort Lauderdale Beach |
Easy |
4.0 mi |
34:13 |
8:33 |
|
| 7/28/2005 |
Run |
STL Airport Loop |
Easy |
5.6 mi |
47:22 |
8:33 |
|
| 1/9/2006 |
Run |
Sleepy Hollow 4 Mile |
Easy |
4.1 mi |
35:00 |
8:33 |
|
| 5/19/2009 |
Run |
Random Route |
Easy |
6.2 mi |
52:35 |
8:33 |
|
| 9/28/2008 |
Run |
Random Route |
Long |
6.7 mi |
57:15 |
8:33 |
|
| 12/6/2006 |
Run |
Anacostia River Loop |
Tempo |
4.0 mi |
34:11 |
8:33 |
|
| 8/25/2009 |
Run |
Treadmill |
Easy |
3.5 mi |
30:00 |
8:33 |
|
| 3/17/2008 |
Run |
Key Bridge - Georgetown Loop |
Fartlek |
6.2 mi |
53:00 |
8:33 |
|
| 11/12/2010 |
Run |
Dutton - Adams - Tienken - Squirrel 6 miler |
Easy |
6.3 mi |
54:08 |
8:34 |
|
| 6/21/2005 |
Run |
Sleepy Hollow 4 Mile |
Easy |
4.0 mi |
34:28 |
8:34 |
|
| 7/7/2009 |
Run |
Thornridge 5 mile Loop |
Easy |
5.3 mi |
45:33 |
8:34 |
|
| 4/23/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
34:15 |
8:34 |
|
| 4/30/2005 |
Run |
Apple Farm Loops |
Easy |
2.7 mi |
23:02 |
8:34 |
|
| 12/17/2008 |
Run |
Georgetown 6 miler |
Tempo |
6.3 mi |
53:52 |
8:34 |
|
| 5/2/2005 |
Run |
Sleepy Hollow 4 Mile |
Easy |
4.1 mi |
35:12 |
8:34 |
|
| 3/27/2011 |
Run |
|
Default |
5.3 mi |
45:29 |
8:34 |
|
| 11/3/2009 |
Run |
Dutton - Adams - Tienken - Squirrel 6 miler |
Fartlek |
5.9 mi |
50:22 |
8:34 |
|
| 9/29/2005 |
Run |
Belvoir Loop |
Interval |
5.5 mi |
47:08 |
8:35 |
|
| 6/10/2009 |
Run |
Building to Lincoln |
Easy |
4.4 mi |
37:32 |
8:35 |
|
| 7/6/2009 |
Run |
Thornview 4 mile loop |
Easy |
4.3 mi |
36:47 |
8:35 |
|