| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/30/2011 |
Run |
treadmill |
Easy |
3.3 mi |
35:00 |
10:37 |
 |
| 6/29/2011 |
Run |
W&OD Trail |
Easy |
4.2 mi |
37:22 |
8:55 |
|
| 6/29/2011 |
Run |
CCT from home |
Easy |
8.0 mi |
1:13:17 |
9:10 |
|
| 6/23/2011 |
Run |
treadmill |
Easy |
3.2 mi |
35:00 |
10:57 |
|
| 6/20/2011 |
Run |
W&OD Trail |
Easy |
7.5 mi |
1:05:21 |
8:43 |
|
| 6/13/2011 |
Run |
W&OD Trail |
Easy |
5.0 mi |
47:15 |
9:27 |
|
| 6/12/2011 |
Run |
Lee Drive |
Easy |
1.5 mi |
16:05 |
10:44 |
|
| 6/12/2011 |
Run |
Lee Drive |
Easy |
12.0 mi |
1:53:18 |
9:27 |
|
| 6/9/2011 |
Run |
W&OD Trail |
Easy |
6.6 mi |
1:03:50 |
9:41 |
|
| 6/8/2011 |
Run |
treadmill |
Recovery |
1.3 mi |
14:00 |
10:47 |
|
| 6/6/2011 |
Run |
W&OD Trail |
Easy w/Strides |
7.1 mi |
1:04:50 |
9:08 |
|
| 6/3/2011 |
Run |
work |
Easy |
5.6 mi |
52:10 |
9:19 |
|
| 5/30/2011 |
Run |
CCT from home |
Interval |
6.7 mi |
1:04:54 |
9:44 |
|
| 5/21/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
12.0 mi |
1:51:56 |
9:20 |
|
| 5/18/2011 |
Run |
work |
Easy |
6.4 mi |
1:00:23 |
9:27 |
|
| 5/13/2011 |
Run |
treadmill |
Easy |
2.2 mi |
23:45 |
10:48 |
|
| 5/7/2011 |
Run |
st. louis, MO |
Easy |
0.1 mi |
1:39 |
14:57 |
|
| 5/7/2011 |
Run |
st. louis, MO |
Easy |
9.0 mi |
1:19:30 |
8:49 |
|
| 5/6/2011 |
Run |
st. louis, MO |
Easy |
4.6 mi |
40:32 |
8:49 |
|
| 4/28/2011 |
Run |
W&OD Trail |
Tempo |
10.1 mi |
1:27:46 |
8:42 |
|
| 4/27/2011 |
Run |
treadmill |
Easy |
3.1 mi |
30:45 |
9:56 |
|
| 4/26/2011 |
Run |
W&OD Trail |
Easy w/Strides |
6.6 mi |
1:00:30 |
9:11 |
|
| 4/20/2011 |
Run |
work |
Recovery |
4.6 mi |
45:45 |
9:57 |
|
| 4/16/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
10.6 mi |
1:35:49 |
9:01 |
|
| 4/12/2011 |
Run |
work |
Easy w/Strides |
7.3 mi |
1:05:35 |
9:00 |
|
| 4/11/2011 |
Run |
W&OD Trail |
Easy |
6.6 mi |
1:00:24 |
9:08 |
|
| 4/9/2011 |
Run |
Deep Creek Lake |
Easy |
10.0 mi |
1:30:52 |
9:06 |
|
| 4/5/2011 |
Run |
treadmill |
Recovery |
3.6 mi |
37:20 |
10:23 |
|
| 3/14/2011 |
Run |
work |
Easy w/Strides |
7.4 mi |
1:08:00 |
9:12 |
|
| 3/13/2011 |
Run |
W&OD Trail |
Recovery |
3.2 mi |
36:00 |
11:15 |
|
| 3/10/2011 |
Run |
treadmill |
Tempo |
7.9 mi |
1:09:45 |
8:50 |
|
| 3/7/2011 |
Run |
treadmill |
Easy |
4.6 mi |
58:00 |
12:37 |
|
| 3/5/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
0.3 mi |
6:00 |
18:13 |
|
| 3/5/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
20.0 mi |
3:01:10 |
9:03 |
|
| 2/20/2011 |
Run |
treadmill |
Recovery |
2.9 mi |
30:00 |
10:21 |
|
| 2/19/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
19.3 mi |
2:58:52 |
9:17 |
|
| 2/14/2011 |
Run |
W&OD Trail |
Easy |
5.2 mi |
48:29 |
9:20 |
|
| 2/11/2011 |
Run |
treadmill |
Recovery |
2.1 mi |
25:00 |
11:55 |
|
| 2/8/2011 |
Run |
home from work (wod & roads) |
Easy |
4.2 mi |
38:56 |
9:17 |
|
| 2/8/2011 |
Run |
to work (cct & wod) |
Easy |
7.5 mi |
1:12:23 |
9:41 |
|
| 2/4/2011 |
Run |
treadmill |
Recovery |
4.0 mi |
40:05 |
10:02 |
|
| 2/1/2011 |
Run |
home from work (wod & roads) |
Easy w/Strides |
4.4 mi |
38:43 |
8:53 |
|
| 2/1/2011 |
Run |
to work (cct & wod) |
Easy |
7.3 mi |
1:12:05 |
9:53 |
|
| 1/30/2011 |
Run |
treadmill |
Easy w/Strides |
4.3 mi |
41:05 |
9:34 |
|
| 1/29/2011 |
Run |
High cloud half - C&O Towpath |
Tempo |
13.8 mi |
2:06:07 |
9:10 |
|
| 1/29/2011 |
Run |
High cloud half - C&O Towpath |
Easy |
2.3 mi |
23:25 |
10:14 |
|
| 1/27/2011 |
Run |
treadmill |
Easy |
2.0 mi |
21:25 |
10:43 |
|
| 1/25/2011 |
Run |
home from work (wod & roads) |
Easy |
4.1 mi |
38:58 |
9:31 |
|
| 1/24/2011 |
Run |
W&OD Trail |
Easy |
6.4 mi |
1:00:10 |
9:25 |
|
| 1/22/2011 |
Run |
treadmill |
Easy |
11.2 mi |
1:47:30 |
9:36 |
|
| 1/21/2011 |
Run |
treadmill |
Easy |
5.6 mi |
53:25 |
9:33 |
|
| 1/20/2011 |
Run |
treadmill |
Easy |
4.2 mi |
44:45 |
10:40 |
|
| 1/18/2011 |
Run |
treadmill |
Recovery |
1.0 mi |
12:10 |
12:10 |
|
| 1/12/2011 |
Run |
Braddock rd area |
Recovery |
2.5 mi |
32:30 |
12:57 |
|
| 1/9/2011 |
Run |
treadmill |
Recovery |
1.5 mi |
20:00 |
13:20 |
|
| 1/4/2011 |
Run |
Braddock rd area |
Interval |
5.2 mi |
54:47 |
10:29 |
|
| 1/3/2011 |
Run |
Braddock rd area |
Easy |
6.2 mi |
1:00:33 |
9:46 |
|