| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/20/2015 |
Run |
W&OD 28 west |
Tempo |
6.8 mi |
1:06:35 |
9:51 |
 |
| 4/17/2015 |
Run |
Vestal intervals |
Interval |
6.0 mi |
54:44 |
9:06 |
|
| 8/20/2014 |
Run |
easy wiehle loop part 2 |
Recovery |
4.0 mi |
48:10 |
12:03 |
|
| 8/20/2014 |
Run |
easy wiehle loop part 1 |
Recovery |
1.6 mi |
23:36 |
15:08 |
|
| 4/6/2014 |
Run |
Seneca |
Easy |
6.2 mi |
1:08:30 |
11:04 |
|
| 2/4/2014 |
Run |
TM |
Easy |
3.0 mi |
32:19 |
10:45 |
|
| 1/14/2014 |
Run |
Sterling loop |
Easy |
6.0 mi |
59:33 |
9:56 |
|
| 1/12/2014 |
Run |
TM |
Easy |
2.5 mi |
30:01 |
12:01 |
|
| 1/11/2014 |
Run |
TM |
Easy |
4.5 mi |
44:49 |
9:58 |
|
| 10/28/2013 |
Run |
Walmart run |
Easy |
4.4 mi |
42:57 |
9:45 |
|
| 10/22/2013 |
Run |
Brookside down short |
Easy |
6.0 mi |
57:11 |
9:36 |
|
| 10/21/2013 |
Run |
Baron Cameron |
Fartlek |
5.0 mi |
44:20 |
8:50 |
|
| 10/17/2013 |
Run |
cooldown |
Walk |
0.8 mi |
14:28 |
18:20 |
|
| 10/17/2013 |
Run |
Brookside up |
Hills |
7.0 mi |
1:08:00 |
9:43 |
|
| 10/15/2013 |
Run |
work loops |
Recovery |
3.1 mi |
29:26 |
9:34 |
|
| 10/8/2013 |
Run |
work loops |
Easy |
3.1 mi |
27:10 |
8:50 |
|
| 10/3/2013 |
Run |
Sterling loop |
Easy |
5.0 mi |
47:04 |
9:24 |
|
| 9/24/2013 |
Run |
Claude Moore Park from work |
Easy |
4.9 mi |
49:38 |
10:05 |
|
| 9/23/2013 |
Run |
Reston |
Easy |
4.3 mi |
45:51 |
10:34 |
|
| 9/21/2013 |
Run |
Braddock Relays |
Race |
1.6 mi |
11:03 |
7:08 |
|
| 9/20/2013 |
Run |
Claude Moore Park from work |
Easy |
5.0 mi |
48:00 |
9:36 |
|
| 9/17/2013 |
Run |
work loops |
Tempo |
6.1 mi |
51:01 |
8:24 |
|
| 9/15/2013 |
Run |
Airport Run |
Long |
21.6 mi |
3:55:28 |
10:56 |
|
| 9/13/2013 |
Run |
Reston loop |
Easy |
7.0 mi |
1:04:03 |
9:10 |
|
| 9/9/2013 |
Run |
Reston |
Easy |
3.9 mi |
39:12 |
10:04 |
|
| 9/7/2013 |
Run |
Burke Lake |
Easy |
5.4 mi |
51:17 |
9:32 |
|
| 9/6/2013 |
Run |
Jarrett |
Easy |
4.4 mi |
44:19 |
10:02 |
|
| 9/6/2013 |
Run |
Sterling loop |
Easy |
6.1 mi |
54:09 |
8:55 |
|
| 9/4/2013 |
Run |
Reston Runners Hills week 5 |
Easy |
4.5 mi |
41:41 |
9:14 |
|
| 9/4/2013 |
Run |
W&OD Clarks <-> Cedar |
Easy |
6.2 mi |
57:04 |
9:12 |
|
| 9/2/2013 |
Run |
Old Waterford - Hurley Ln. |
Hills |
11.0 mi |
2:13:50 |
12:08 |
|
| 8/28/2013 |
Run |
cooldown |
Easy |
0.2 mi |
1:47 |
10:28 |
|
| 8/28/2013 |
Run |
Hill repeats at Lake Fairfax |
Hills |
2.2 mi |
21:01 |
9:34 |
|
| 8/28/2013 |
Run |
warmup |
Easy |
1.8 mi |
16:57 |
9:32 |
|
| 8/27/2013 |
Run |
Atwood - Shouse Village |
Easy |
4.2 mi |
43:46 |
10:21 |
|
| 8/27/2013 |
Run |
W&OD Clarks Crossing <-> I-66 |
Tempo |
10.0 mi |
1:29:36 |
8:58 |
|
| 8/25/2013 |
Run |
Bethany Beach |
Easy |
5.1 mi |
48:34 |
9:32 |
|
| 8/24/2013 |
Run |
Bethany Beach |
Easy |
7.0 mi |
1:07:12 |
9:37 |
|
| 8/23/2013 |
Run |
Bethany Beach |
Long |
10.1 mi |
1:35:33 |
9:29 |
|