Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
1/12/2023 Run   Easy 8.1 mi 59:40 7:25
1/12/2023 Swim   Mixed   45:00  
1/11/2023 Run
JBAB
 Easy 8.0 mi    
1/10/2023 Run
warm up and cool down
 Easy 7.0 mi    
1/10/2023 Run
Track
 Interval 7700.0 m 31:06 6:31
1/9/2023 Run
JBAB
 Easy 8.0 mi    
1/8/2023 Run
Canal Path
 Long 16.1 mi 1:47:07 6:41
1/7/2023 Run
Canal Path
 Easy 10.0 mi    
1/6/2023 Run
warm up and cool down
 Easy 8.0 mi    
1/6/2023 Run
Track
 Tempo 5.0 mi 28:35 5:43
1/6/2023 Swim   Free Style   22:00  
1/5/2023 Run
JBAB
 Easy 8.0 mi    
1/4/2023 Run
JBAB
 Easy 8.0 mi 1:00:05 7:30
1/4/2023 Swim   Mixed   40:00  
1/3/2023 Run
warm up and cool down
 Easy 6.5 mi    
1/3/2023 Run
Track
 Interval 4.5 mi 29:48 6:38
1/2/2023 Run
W&OD Trail
 Easy 8.0 mi    
1/1/2023 Run
warm up and cool down
 Easy 4.5 mi    
1/1/2023 Run
Reston
 Tempo 3.3 mi 17:40 5:26
12/31/2022 Run   Easy 6.0 mi    
12/30/2022 Run
Custis Trail
 Easy 6.0 mi    
12/29/2022 Run
W&OD Trail
 Easy 8.0 mi    
12/28/2022 Run
W&OD Trail
 Easy 8.0 mi    
12/27/2022 Run   Easy 6.0 mi    
12/25/2022 Run
Carderock
 Long 12.0 mi    
12/23/2022 Run
Custis Trail
 Easy 4.0 mi    
12/22/2022 Run   Easy 6.0 mi    
12/21/2022 Run   Easy 6.0 mi    
12/20/2022 Run   Easy 8.0 mi    
12/19/2022 Run   Easy 6.0 mi    
12/18/2022 Run
Carderock
 Long 12.1 mi 1:26:50 7:11
12/17/2022 Run
Custis Trail
 Easy 6.0 mi    
12/15/2022 Run   Easy 8.0 mi    
12/13/2022 Run
Custis Trail
 Easy 6.0 mi    
12/8/2022 Swim   Mixed   45:00  
12/4/2022 Run
California International Marathon -Sacramento
 Race 26.2 mi 2:34:13 5:54
12/3/2022 Run   Easy 3.5 mi    
12/2/2022 Run   Easy 3.3 mi    
12/1/2022 Run   Easy 4.0 mi    
11/30/2022 Run
Custis Trail
 Easy 6.0 mi    
11/29/2022 Run
warm up and cool down
 Easy 5.5 mi    
11/29/2022 Run
Track
 Interval 3.0 mi 20:42 6:54
11/28/2022 Swim   Mixed   45:00  
11/27/2022 Run
Haines Point
 Long 12.0 mi 1:27:00 7:15
11/26/2022 Run   Easy 8.0 mi    
11/25/2022 Run
warm up and cool down
 Easy 5.0 mi    
11/25/2022 Run
Track
 Tempo 3.0 mi 17:15 5:45
11/24/2022 Run
W&OD Trail
 Easy 8.0 mi    
11/23/2022 Run   Easy 8.0 mi    
11/23/2022 Swim   Mixed   30:30  
11/22/2022 Run
warm up and cool down
 Easy 7.0 mi    
11/22/2022 Run
Track
 Interval 4.3 mi 28:36 6:44
11/22/2022 Swim   Free Style   30:20  
11/21/2022 Run
W&OD Trail
 Easy 8.0 mi    
11/21/2022 Swim   Free Style   31:00  
11/20/2022 Run
Canal Path
 Long 16.1 mi 1:51:51 6:57
11/19/2022 Run   Easy 8.0 mi    
11/18/2022 Run   Easy 8.0 mi    
11/18/2022 Swim   Mixed   30:00  
11/17/2022 Run
W&OD Trail
 Easy 8.0 mi    
11/17/2022 Swim   Mixed   45:00  
11/16/2022 Run
warm up and cool down
 Easy 4.5 mi    
11/16/2022 Run
Track
 Interval 12400.0 m 46:13 6:00
11/16/2022 Swim   Free Style   29:00  
11/15/2022 Run   Easy 8.0 mi    
11/15/2022 Swim   Mixed   30:00  
11/14/2022 Run   Easy 8.0 mi    
11/13/2022 Run
gettys creek
 Long 21.0 mi 2:23:27 6:50
11/12/2022 Run   Easy 4.0 mi    
11/11/2022 Run
warm up and cool down
 Easy 7.1 mi    
11/11/2022 Run
Track
 Tempo 3.3 mi 19:08 5:54
11/10/2022 Run   Easy 8.0 mi    
11/10/2022 Swim   Mixed   45:00  
11/9/2022 Run   Easy 12.0 mi    
11/8/2022 Run   Easy 8.0 mi    
11/7/2022 Run   Easy 8.0 mi    
11/7/2022 Swim   Mixed   45:00  
11/6/2022 Run
Peirce Mill
 Long 12.0 mi    
11/5/2022 Run
warm up and cool down
 Easy 2.5 mi    
11/5/2022 Run
Indianapolis
 Race 13.1 mi 1:16:03 5:49
11/4/2022 Run   Easy 4.0 mi    
11/3/2022 Run   Easy 6.0 mi    
11/2/2022 Run
W&OD Trail
 Easy 8.0 mi    
11/1/2022 Run
warm up and cool down
 Easy 8.5 mi    
11/1/2022 Run
Track
 Interval 5680.0 m 23:41 6:43
11/1/2022 Swim   Free Style   30:00  
10/31/2022 Run
W&OD Trail
 Easy 8.0 mi 59:43 7:28
10/30/2022 Run
DC and Arlington
 Easy 12.0 mi    
10/29/2022 Run
Lock 23
 Long 17.0 mi 1:56:48 6:52
10/28/2022 Run
W&OD Trail
 Easy 8.0 mi    
10/27/2022 Swim   Free Style   30:00  
10/27/2022 Swim   Mixed   1:20:00  
10/26/2022 Run
warm up and cool down
 Easy 5.0 mi    
10/26/2022 Run
Track
 Interval 12400.0 m 47:54 6:14
10/26/2022 Swim   Free Style   30:00  
10/25/2022 Run
W&OD Trail
 Easy 8.0 mi    
10/24/2022 Swim   Free Style   30:00  
10/24/2022 Swim   Mixed   1:20:00  
10/23/2022 Run
Haines Point
 Long 21.1 mi 2:30:58 7:10
10/22/2022 Run   Easy 6.0 mi    
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