| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/22/2011 |
Run |
W&OD Trail |
Easy |
4.2 mi |
39:08 |
9:21 |
 |
| 6/22/2011 |
Run |
home from work (wod & roads) |
Easy |
7.5 mi |
1:10:53 |
9:25 |
|
| 6/16/2011 |
Run |
W&OD Trail |
Easy |
7.7 mi |
1:10:30 |
9:10 |
|
| 6/5/2011 |
Run |
Deep Creek Lake |
Recovery |
2.2 mi |
22:01 |
10:01 |
|
| 6/1/2011 |
Run |
home from work (wod & roads) |
Easy |
4.2 mi |
40:08 |
9:34 |
|
| 6/1/2011 |
Run |
to work (cct & wod) |
Easy |
8.4 mi |
1:17:43 |
9:18 |
|
| 5/28/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
14.0 mi |
2:09:50 |
9:17 |
|
| 5/25/2011 |
Run |
CCT from home |
Easy |
8.4 mi |
1:18:30 |
9:23 |
|
| 5/24/2011 |
Run |
W&OD Trail |
Interval |
7.8 mi |
1:10:20 |
9:01 |
|
| 5/17/2011 |
Run |
work |
Easy |
4.7 mi |
46:23 |
9:53 |
|
| 5/16/2011 |
Run |
Marine Corps Historic Half |
Easy |
4.2 mi |
41:45 |
9:57 |
|
| 5/11/2011 |
Run |
work |
Easy |
7.3 mi |
1:05:25 |
8:58 |
|
| 5/2/2011 |
Run |
work |
Easy |
6.6 mi |
59:00 |
8:57 |
|
| 5/1/2011 |
Run |
treadmill |
Easy |
2.1 mi |
21:00 |
10:00 |
|
| 4/24/2011 |
Run |
treadmill |
Tempo |
6.9 mi |
57:55 |
8:24 |
|
| 4/22/2011 |
Run |
treadmill |
Easy |
3.2 mi |
31:45 |
9:56 |
|
| 4/19/2011 |
Run |
work |
Easy |
10.3 mi |
1:30:45 |
8:49 |
|
| 4/18/2011 |
Run |
work |
Easy |
6.5 mi |
1:00:11 |
9:16 |
|
| 4/13/2011 |
Run |
treadmill |
Easy |
3.5 mi |
35:50 |
10:15 |
|
| 4/2/2011 |
Run |
treadmill |
Recovery |
3.1 mi |
32:15 |
10:25 |
|
| 3/21/2011 |
Run |
treadmill |
Easy |
5.6 mi |
53:30 |
9:34 |
|
| 3/17/2011 |
Run |
work |
Easy w/Strides |
5.3 mi |
49:45 |
9:24 |
|
| 3/15/2011 |
Run |
work |
Interval |
8.1 mi |
1:09:34 |
8:38 |
|
| 3/9/2011 |
Run |
treadmill |
Easy |
3.9 mi |
37:35 |
9:39 |
|
| 3/8/2011 |
Run |
W&OD Trail |
Easy w/Strides |
6.0 mi |
55:02 |
9:11 |
|
| 2/28/2011 |
Run |
treadmill |
Easy |
1.0 mi |
9:55 |
9:55 |
|
| 2/21/2011 |
Run |
treadmill |
Easy |
5.3 mi |
49:02 |
9:16 |
|
| 2/16/2011 |
Run |
W&OD Trail |
Easy |
3.5 mi |
33:00 |
9:26 |
|
| 2/13/2011 |
Run |
treadmill |
Recovery |
2.7 mi |
29:03 |
10:46 |
|
| 2/10/2011 |
Run |
W&OD Trail |
Tempo |
10.4 mi |
1:30:09 |
8:43 |
|
| 2/5/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
16.7 mi |
2:27:19 |
8:49 |
|
| 2/3/2011 |
Run |
work |
Tempo |
9.0 mi |
1:16:25 |
8:30 |
|
| 2/2/2011 |
Run |
treadmill |
Easy |
4.2 mi |
40:45 |
9:43 |
|
| 1/26/2011 |
Run |
treadmill |
Recovery |
3.3 mi |
33:00 |
10:00 |
|
| 1/23/2011 |
Run |
treadmill |
Easy |
6.5 mi |
1:01:25 |
9:27 |
|
| 1/20/2011 |
Run |
treadmill |
Easy |
4.5 mi |
47:35 |
10:35 |
|
| 12/27/2010 |
Run |
treadmill |
Easy |
4.7 mi |
48:00 |
10:13 |
|
| 12/23/2010 |
Run |
treadmill |
Recovery |
4.2 mi |
46:35 |
11:06 |
|
| 12/20/2010 |
Run |
treadmill |
Easy |
7.2 mi |
1:06:59 |
9:20 |
|
| 12/17/2010 |
Run |
treadmill |
Easy |
3.8 mi |
39:45 |
10:28 |
|
| 12/15/2010 |
Run |
treadmill |
Recovery |
5.4 mi |
59:00 |
10:56 |
|
| 12/10/2010 |
Run |
treadmill |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 12/9/2010 |
Run |
treadmill |
Easy |
5.5 mi |
55:00 |
10:00 |
|
| 12/7/2010 |
Run |
Braddock rd area |
Easy |
5.9 mi |
56:34 |
9:41 |
|
| 12/5/2010 |
Run |
treadmill |
Easy |
2.7 mi |
29:23 |
10:53 |
|
| 12/2/2010 |
Run |
Braddock rd area |
Easy |
6.4 mi |
1:00:53 |
9:36 |
|
| 12/1/2010 |
Run |
treadmill |
Easy |
4.4 mi |
41:10 |
9:22 |
|
| 11/18/2010 |
Run |
Mount vernon trail |
Easy |
7.0 mi |
1:06:40 |
9:32 |
|
| 11/16/2010 |
Run |
treadmill |
Easy |
5.0 mi |
48:35 |
9:43 |
|
| 11/13/2010 |
Run |
Saturday Long Run - DCRRC |
Easy |
13.0 mi |
2:01:56 |
9:23 |
|
| 11/11/2010 |
Run |
Deercrest - neighborhood |
Easy |
6.2 mi |
1:03:05 |
10:11 |
|
| 11/9/2010 |
Run |
Deercrest - neighborhood |
Easy |
3.4 mi |
35:34 |
10:24 |
|
| 11/7/2010 |
Run |
treadmill |
Easy |
6.7 mi |
1:09:10 |
10:20 |
|
| 10/28/2010 |
Run |
Braddock rd area |
Easy |
10.0 mi |
1:32:10 |
9:13 |
|