| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 9/26/2007 |
Run |
Vasona Res. and Back |
Moderate |
5.1 mi |
46:04 |
9:02 |
 |
| 9/25/2007 |
Run |
Vasona Res. and Back |
Recovery |
4.0 mi |
35:45 |
8:57 |
|
| 9/20/2007 |
Run |
Vasona Res. and Back |
Moderate |
5.0 mi |
44:54 |
8:59 |
|
| 9/19/2007 |
Run |
Vasona Res. and Back |
Moderate |
5.0 mi |
45:24 |
9:05 |
|
| 9/13/2007 |
Run |
Vasona Res. and Back |
Galloway Ints |
5.0 mi |
44:10 |
8:50 |
|
| 9/12/2007 |
Run |
Vasona Res. and Back |
Easy |
5.0 mi |
45:26 |
9:06 |
|
| 8/2/2007 |
Run |
Vasona Res. and Back |
Galloway Ints |
5.1 mi |
44:02 |
8:39 |
|
| 8/1/2007 |
Run |
Vasona Res. and Back |
Galloway Ints |
5.1 mi |
44:15 |
8:41 |
|
| 7/24/2007 |
Run |
Vasona Res. and Back |
Moderate |
5.0 mi |
42:25 |
8:29 |
|
| 9/9/2014 |
Run |
Treadmill |
Easy |
4.0 mi |
40:11 |
10:03 |
|
| 9/4/2014 |
Run |
Treadmill |
Easy |
4.0 mi |
39:22 |
9:51 |
|
| 9/2/2014 |
Run |
Treadmill |
Easy |
4.0 mi |
39:25 |
9:52 |
|
| 8/27/2014 |
Run |
Treadmill |
Easy |
4.0 mi |
40:08 |
10:02 |
|
| 8/25/2014 |
Run |
Treadmill |
Easy |
4.0 mi |
40:56 |
10:14 |
|
| 8/22/2014 |
Run |
Treadmill |
Easy |
3.5 mi |
37:00 |
10:35 |
|
| 8/20/2014 |
Run |
Treadmill |
Easy |
3.0 mi |
32:30 |
10:50 |
|
| 5/4/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
46:29 |
9:18 |
|
| 4/13/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
46:26 |
9:18 |
|
| 3/4/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
57:30 |
9:35 |
|
| 3/2/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
47:48 |
9:34 |
|
| 2/27/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
38:30 |
9:38 |
|
| 2/25/2010 |
Run |
Treadmill |
Long |
8.0 mi |
1:18:00 |
9:45 |
|
| 2/19/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
47:41 |
9:33 |
|
| 2/13/2010 |
Run |
Treadmill |
Easy |
7.5 mi |
1:13:00 |
9:44 |
|
| 2/11/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
38:00 |
9:30 |
|
| 2/9/2010 |
Run |
Treadmill |
Progressive Ints |
3.8 mi |
35:28 |
9:28 |
|
| 2/6/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
57:45 |
9:38 |
|
| 2/4/2010 |
Run |
Treadmill |
Progressive Ints |
4.0 mi |
37:21 |
9:21 |
|
| 2/2/2010 |
Run |
Treadmill |
Progressive Ints |
3.8 mi |
35:32 |
9:29 |
|
| 1/30/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
47:37 |
9:32 |
|
| 1/28/2010 |
Run |
Treadmill |
Easy |
3.3 mi |
31:31 |
9:42 |
|
| 1/26/2010 |
Run |
Treadmill |
Progressive Ints |
3.3 mi |
30:27 |
9:23 |
|
| 5/9/2009 |
Run |
Treadmill |
Moderate |
5.0 mi |
39:56 |
8:00 |
|
| 4/30/2009 |
Run |
Treadmill |
Moderate |
5.0 mi |
45:40 |
9:08 |
|
| 4/22/2009 |
Run |
Treadmill |
Moderate |
5.0 mi |
45:41 |
9:09 |
|
| 4/20/2009 |
Run |
Treadmill |
Moderate |
5.0 mi |
45:37 |
9:08 |
|
| 4/14/2009 |
Run |
Treadmill |
Moderate |
4.0 mi |
36:20 |
9:05 |
|
| 10/1/2006 |
Run |
TC 10 Mile |
Race |
10.0 mi |
1:26:26 |
8:39 |
|
| 12/28/2012 |
Run |
Rilito Wash West |
Easy |
3.6 mi |
35:00 |
9:49 |
|
| 2/23/2012 |
Run |
Potomac Yard Loop |
Moderate |
5.1 mi |
43:00 |
8:28 |
|
| 8/18/2014 |
Run |
Other |
Easy |
3.1 mi |
34:00 |
10:59 |
|
| 8/17/2014 |
Run |
Other |
Easy |
2.5 mi |
30:00 |
12:00 |
|
| 8/16/2014 |
Run |
Other |
Easy |
2.5 mi |
30:00 |
12:00 |
|
| 1/31/2013 |
Run |
Other |
Easy |
3.2 mi |
30:00 |
9:23 |
|
| 1/29/2013 |
Run |
Other |
Easy |
3.2 mi |
30:00 |
9:23 |
|
| 1/7/2013 |
Run |
Other |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 1/5/2013 |
Run |
Other |
Interval |
4.3 mi |
40:00 |
9:25 |
|
| 12/26/2012 |
Run |
Other |
Easy |
3.3 mi |
30:00 |
9:01 |
|
| 12/25/2012 |
Run |
Other |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 12/24/2012 |
Run |
Other |
Easy |
4.3 mi |
|
|
|
| 12/22/2012 |
Run |
Other |
Easy |
3.4 mi |
|
|
|
| 4/14/2012 |
Run |
Other |
Long |
8.8 mi |
1:17:00 |
8:48 |
|
| 5/16/2010 |
Run |
Other |
Race |
13.1 mi |
1:58:50 |
9:05 |
|
| 4/25/2010 |
Run |
Other |
Race |
10.0 mi |
1:26:01 |
8:37 |
|
| 4/17/2010 |
Run |
Other |
Long |
9.0 mi |
1:20:55 |
9:00 |
|
| 4/4/2010 |
Run |
Other |
Long |
9.0 mi |
1:21:37 |
9:05 |
|
| 4/2/2010 |
Run |
Other |
Race |
3.1 mi |
24:55 |
8:03 |
|
| 3/14/2010 |
Run |
Other |
Race |
5.0 mi |
45:03 |
9:01 |
|
| 3/11/2010 |
Run |
Other |
Easy |
4.5 mi |
43:15 |
9:37 |
|
| 3/9/2010 |
Run |
Other |
Recovery |
5.2 mi |
47:57 |
9:14 |
|
| 1/23/2010 |
Run |
Other |
Easy |
4.0 mi |
38:00 |
9:30 |
|
| 6/15/2009 |
Run |
Other |
Moderate |
6.0 mi |
50:30 |
8:25 |
|
| 6/2/2009 |
Run |
Other |
Walk |
3.0 mi |
50:00 |
16:40 |
|
| 5/11/2009 |
Run |
Other |
Moderate |
4.0 mi |
31:44 |
7:56 |
|
| 4/10/2009 |
Run |
Other |
Moderate |
4.0 mi |
36:48 |
9:12 |
|
| 4/6/2009 |
Run |
Other |
Easy |
3.1 mi |
29:00 |
9:22 |
|
| 3/28/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:12 |
9:03 |
|
| 3/20/2009 |
Run |
Other |
Moderate |
4.0 mi |
36:16 |
9:04 |
|
| 3/17/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:13 |
9:03 |
|
| 3/15/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:18 |
9:04 |
|
| 3/13/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:18 |
9:04 |
|
| 3/9/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:22 |
9:05 |
|
| 3/7/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:25 |
9:05 |
|
| 3/1/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:12 |
9:03 |
|
| 2/23/2009 |
Run |
Other |
Moderate |
4.0 mi |
36:22 |
9:06 |
|
| 2/20/2009 |
Run |
Other |
Moderate |
4.0 mi |
36:22 |
9:06 |
|
| 2/16/2009 |
Run |
Other |
Moderate |
4.0 mi |
36:30 |
9:08 |
|
| 2/14/2009 |
Run |
Other |
Moderate |
5.0 mi |
45:21 |
9:05 |
|
| 2/10/2009 |
Run |
Other |
Moderate |
4.2 mi |
35:39 |
8:32 |
|
| 2/8/2009 |
Run |
Other |
Easy |
3.5 mi |
35:00 |
10:00 |
|
| 2/3/2009 |
Run |
Other |
Moderate |
3.5 mi |
32:25 |
9:16 |
|
| 12/30/2008 |
Run |
Other |
Galloway Ints |
4.0 mi |
39:00 |
9:45 |
|
| 12/24/2008 |
Run |
Other |
Moderate |
5.0 mi |
50:00 |
10:00 |
|
| 6/2/2008 |
Run |
Other |
Race |
10.0 mi |
1:31:12 |
9:08 |
|
| 5/30/2008 |
Run |
Other |
Fartlek |
2.5 mi |
22:00 |
8:48 |
|
| 5/29/2008 |
Run |
Other |
Easy |
3.0 mi |
29:00 |
9:40 |
|
| 5/6/2008 |
Run |
Other |
Warmup/Cooldown |
0.5 mi |
5:00 |
10:00 |
|
| 5/1/2008 |
Run |
Other |
Easy |
1.4 mi |
13:00 |
9:18 |
|
| 4/28/2008 |
Run |
Other |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 4/27/2008 |
Run |
Other |
Recovery |
1.0 mi |
10:00 |
10:00 |
|
| 4/26/2008 |
Run |
Other |
Race |
10.0 km |
53:10 |
8:34 |
|
| 4/23/2008 |
Run |
Other |
Galloway Ints |
3.0 mi |
30:00 |
10:00 |
|
| 4/14/2008 |
Run |
Other |
Fartlek |
5.0 mi |
44:32 |
8:55 |
|
| 4/12/2008 |
Run |
Other |
Easy |
2.0 mi |
18:30 |
9:15 |
|
| 4/10/2008 |
Run |
Other |
Hill |
3.0 mi |
30:00 |
10:00 |
|
| 4/10/2008 |
Run |
Other |
Fartlek |
2.0 mi |
18:00 |
9:00 |
|
| 4/8/2008 |
Run |
Other |
Fartlek |
2.3 mi |
20:00 |
8:54 |
|
| 4/7/2008 |
Run |
Other |
Fartlek |
3.0 mi |
27:00 |
9:00 |
|
| 4/2/2008 |
Run |
Other |
Hill |
3.1 mi |
30:00 |
9:41 |
|
| 4/2/2008 |
Run |
Other |
Warmup/Cooldown |
1.0 mi |
10:00 |
10:00 |
|
|