| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/3/2007 |
Run |
Random Route |
Race |
13.1 mi |
1:51:22 |
8:31 |
 |
| 9/30/2007 |
Run |
Random Route |
Long |
20.0 mi |
3:25:15 |
10:16 |
|
| 10/2/2007 |
Run |
Random Route |
Easy |
4.5 mi |
|
|
|
| 10/4/2007 |
Run |
Random Route |
Easy |
8.7 mi |
1:15:23 |
8:40 |
|
| 10/5/2007 |
Run |
Random Route |
Easy |
2.0 mi |
|
|
|
| 10/7/2007 |
Run |
Random Route |
Easy |
9.2 mi |
|
|
|
| 10/9/2007 |
Run |
Random Route |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 10/10/2007 |
Run |
Random Route |
Tempo |
6.2 mi |
54:15 |
8:45 |
|
| 10/11/2007 |
Run |
Random Route |
Easy |
4.5 mi |
|
|
|
| 10/13/2007 |
Run |
Random Route |
Long |
15.0 mi |
2:15:22 |
9:02 |
|
| 10/15/2007 |
Run |
Random Route |
Easy |
4.6 mi |
43:21 |
9:26 |
|
| 10/16/2007 |
Run |
Random Route |
Tempo |
5.4 mi |
43:15 |
8:01 |
|
| 10/18/2007 |
Run |
Random Route |
Easy |
3.0 mi |
30:15 |
10:05 |
|
| 10/19/2007 |
Run |
Random Route |
Easy |
8.4 mi |
1:18:05 |
9:18 |
|
| 10/22/2007 |
Run |
Random Route |
Easy |
3.7 mi |
33:15 |
9:00 |
|
| 10/24/2007 |
Run |
Random Route |
Tempo |
7.5 mi |
1:12:13 |
9:38 |
|
| 10/26/2007 |
Run |
Random Route |
Easy |
3.1 mi |
31:22 |
10:08 |
|
| 10/28/2007 |
Run |
Marine Corps Marathon |
Race |
26.2 mi |
4:11:45 |
9:37 |
|
| 10/29/2007 |
Bike |
|
Easy |
3.5 mi |
|
|
|
| 10/31/2007 |
Run |
Random Route |
Easy |
4.0 mi |
40:17 |
10:05 |
|
| 11/1/2007 |
Bike |
|
Easy |
14.5 mi |
|
|
|
| 11/3/2007 |
Run |
Hunter Mill - 4.4 |
Easy |
4.4 mi |
42:08 |
9:35 |
|
| 11/4/2007 |
Run |
Random Route |
Easy |
2.7 mi |
27:35 |
10:13 |
|
| 11/6/2007 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
46:20 |
10:05 |
|
| 11/7/2007 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
45:46 |
9:57 |
|
| 11/8/2007 |
Run |
Random Route |
Easy |
3.8 mi |
37:25 |
9:51 |
|
| 11/12/2007 |
Run |
work - pegram hill 1 |
Lact. Threshold |
7.0 mi |
1:00:35 |
8:41 |
|
| 11/13/2007 |
Run |
treadmill |
Easy |
3.4 mi |
34:02 |
10:01 |
|
| 11/15/2007 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
41:53 |
9:07 |
|
| 11/16/2007 |
Run |
treadmill |
Easy |
5.3 mi |
48:35 |
9:10 |
|
| 11/18/2007 |
Run |
BYB - Fountainhead |
Race |
5.0 mi |
47:04 |
9:25 |
|
| 11/19/2007 |
Bike |
|
Hill |
14.0 mi |
|
|
|
| 11/20/2007 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
51:59 |
10:00 |
|
| 11/21/2007 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
46:22 |
10:05 |
|
| 11/22/2007 |
Run |
Random Route |
Race |
6.2 mi |
49:58 |
8:04 |
|
| 11/24/2007 |
Run |
treadmill |
Easy |
3.3 mi |
32:50 |
9:57 |
|
| 11/25/2007 |
Run |
WOD - 9 miles |
Lact. Threshold |
9.1 mi |
1:23:54 |
9:16 |
|
| 11/27/2007 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
48:14 |
9:17 |
|
| 11/28/2007 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
47:45 |
9:11 |
|
| 11/30/2007 |
Run |
treadmill |
Easy |
2.1 mi |
21:00 |
10:00 |
|
| 12/1/2007 |
Run |
belle haven GW trail 1/2 marathon |
Race |
13.1 mi |
1:54:32 |
8:45 |
|
| 12/3/2007 |
Run |
W&OD - General |
Easy |
5.4 mi |
54:43 |
10:08 |
|
| 12/5/2007 |
Run |
treadmill |
Tempo |
6.0 mi |
54:53 |
9:09 |
|
| 12/7/2007 |
Run |
treadmill |
Easy |
4.3 mi |
39:15 |
9:08 |
|
| 12/9/2007 |
Run |
WOD - Hunter mill to mm 9 & back |
Lact. Threshold |
11.3 mi |
1:40:44 |
8:53 |
|
| 12/10/2007 |
Run |
treadmill |
Easy |
3.3 mi |
35:00 |
10:37 |
|
| 12/11/2007 |
Run |
Work - Pegram hill 2 |
Lact. Threshold |
8.2 mi |
1:13:00 |
8:52 |
|
| 12/13/2007 |
Run |
Work - #3 |
Lact. Threshold |
7.6 mi |
1:09:59 |
9:17 |
|
| 12/15/2007 |
Run |
treadmill |
Easy |
4.1 mi |
41:25 |
10:07 |
|
| 12/16/2007 |
Run |
treadmill |
Lact. Threshold |
10.1 mi |
1:36:32 |
9:34 |
|
| 12/18/2007 |
Run |
Mount Vernon - 8 mile |
Tempo |
8.2 mi |
1:08:07 |
8:19 |
|
| 12/19/2007 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
50:47 |
9:46 |
|
| 12/21/2007 |
Run |
Eisenhower - 5.2 mile |
Lact. Threshold |
5.2 mi |
43:28 |
8:22 |
|
| 12/22/2007 |
Run |
W&OD - General |
Long |
15.5 mi |
2:26:52 |
9:29 |
|
| 12/23/2007 |
Run |
treadmill |
Easy |
2.7 mi |
29:51 |
11:04 |
|
| 12/26/2007 |
Run |
treadmill |
Lact. Threshold |
7.3 mi |
1:08:32 |
9:24 |
|
| 12/27/2007 |
Run |
Work - Dora Park - 10.1 |
Lact. Threshold |
10.1 mi |
1:33:15 |
9:14 |
|
| 12/29/2007 |
Run |
Deep Creek - General |
Lact. Threshold |
10.0 mi |
1:37:41 |
9:47 |
|
| 12/30/2007 |
Run |
treadmill |
Easy |
5.2 mi |
52:40 |
10:08 |
|
| 12/31/2007 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
48:25 |
9:19 |
|
| 1/1/2008 |
Run |
treadmill |
Easy |
5.2 mi |
47:52 |
9:13 |
|
| 1/3/2008 |
Run |
treadmill |
Tempo |
10.1 mi |
1:26:14 |
8:33 |
|
| 1/5/2008 |
Run |
Home to Herndon(WOD) |
Long |
17.7 mi |
2:48:02 |
9:31 |
|
| 1/6/2008 |
Run |
Mount Vernon - General |
Easy |
5.2 mi |
52:14 |
10:03 |
|
| 1/7/2008 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
46:24 |
10:06 |
|
| 1/9/2008 |
Run |
Work - General |
Lact. Threshold |
8.3 mi |
1:13:35 |
8:52 |
|
| 1/10/2008 |
Run |
work - pegram hill 1 |
Tempo |
7.1 mi |
59:58 |
8:27 |
|
| 1/11/2008 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
46:30 |
10:07 |
|
| 1/12/2008 |
Run |
SLR-general |
Long |
15.3 mi |
2:20:49 |
9:13 |
|
| 1/13/2008 |
Run |
treadmill |
Easy |
3.6 mi |
37:10 |
10:20 |
|
| 1/15/2008 |
Run |
Work - General |
Tempo |
8.4 mi |
1:11:35 |
8:35 |
|
| 1/16/2008 |
Run |
Work - General |
Easy |
3.6 mi |
39:12 |
10:54 |
|
| 1/18/2008 |
Run |
Mount Vernon - General |
Marathon Pace |
14.8 mi |
2:06:27 |
8:33 |
|
| 1/20/2008 |
Run |
Key West |
Easy |
6.1 mi |
59:03 |
9:41 |
|
| 1/22/2008 |
Run |
Key West |
Easy |
1.8 mi |
17:10 |
9:49 |
|
| 1/23/2008 |
Run |
Key West |
Easy |
8.4 mi |
1:25:39 |
10:12 |
|
| 1/24/2008 |
Run |
Work - General |
Tempo |
11.2 mi |
1:33:42 |
8:22 |
|
| 1/25/2008 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
44:23 |
9:39 |
|
| 1/26/2008 |
Run |
SLR-general |
Long |
20.2 mi |
3:11:11 |
9:28 |
|
| 1/27/2008 |
Run |
treadmill |
Easy |
4.9 mi |
49:20 |
10:05 |
|
| 1/29/2008 |
Run |
work - 1_28_08 |
Tempo |
6.6 mi |
55:10 |
8:19 |
|
| 1/30/2008 |
Run |
Work - General |
Easy |
9.6 mi |
1:23:02 |
8:39 |
|
| 2/1/2008 |
Run |
treadmill |
Easy |
5.5 mi |
49:02 |
8:55 |
|
| 2/2/2008 |
Run |
SLR-general |
Long |
16.1 mi |
2:25:50 |
9:04 |
|
| 2/3/2008 |
Run |
Random Route |
Easy |
3.2 mi |
32:25 |
10:08 |
|
| 2/5/2008 |
Run |
Eisenhower - 5.2 mile |
Easy |
5.2 mi |
46:39 |
8:59 |
|
| 2/6/2008 |
Run |
Work - General |
Tempo |
7.2 mi |
1:02:10 |
8:39 |
|
| 2/8/2008 |
Run |
W&OD - General |
Easy |
10.4 mi |
1:35:11 |
9:10 |
|
| 2/11/2008 |
Run |
treadmill |
Easy |
5.4 mi |
54:05 |
10:01 |
|
| 2/13/2008 |
Run |
Random Route |
Easy |
3.7 mi |
34:20 |
9:17 |
|
| 2/16/2008 |
Run |
Random Route |
Easy |
5.2 mi |
52:01 |
10:01 |
|
| 2/19/2008 |
LIIFT4 |
|
|
|
|
|
|
| 3/8/2008 |
Run |
treadmill |
Easy |
3.4 mi |
34:12 |
10:04 |
|
| 3/10/2008 |
Run |
treadmill |
Easy |
3.5 mi |
35:20 |
10:06 |
|
| 3/12/2008 |
Run |
eisenhower 4.6 |
Easy |
4.6 mi |
42:59 |
9:21 |
|
| 3/13/2008 |
Run |
Work - General |
Easy |
4.0 mi |
38:24 |
9:36 |
|
| 3/15/2008 |
Run |
W&OD - General |
Easy |
6.0 mi |
56:34 |
9:26 |
|
| 3/17/2008 |
Run |
Random Route |
Easy |
2.2 mi |
24:40 |
11:13 |
|
| 3/18/2008 |
Run |
Random Route |
Easy |
3.1 mi |
30:12 |
9:45 |
|
| 3/20/2008 |
Run |
Random Route |
Easy |
3.5 mi |
34:23 |
9:50 |
|