| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/2/2014 |
Run |
Marshall HS |
Easy |
5.5 mi |
55:03 |
10:01 |
 |
| 3/31/2014 |
Run |
Reston |
Easy |
5.6 mi |
55:36 |
9:54 |
|
| 3/18/2014 |
Run |
W&OD 28 west |
Easy |
6.0 mi |
57:35 |
9:35 |
|
| 3/14/2014 |
Run |
W&OD 28<-> |
Easy |
6.0 mi |
54:55 |
9:09 |
|
| 3/12/2014 |
Run |
work loops |
Easy |
4.2 mi |
40:48 |
9:38 |
|
| 3/11/2014 |
Run |
W&OD 28 <-> Ashburn |
Tempo |
8.0 mi |
1:17:14 |
9:40 |
|
| 3/8/2014 |
Run |
Old Waterford - Old Wheatland |
Long |
19.3 mi |
3:55:18 |
12:11 |
|
| 3/7/2014 |
Run |
TM hills |
Easy |
2.3 mi |
48:32 |
21:18 |
|
| 3/7/2014 |
Run |
Hidden Creek w/Toby |
Easy |
1.2 mi |
11:33 |
9:38 |
|
| 3/6/2014 |
Run |
W&OD Vienna East |
Fartlek |
6.0 mi |
55:00 |
9:10 |
|
| 3/5/2014 |
Run |
Sterling NVCC |
Easy |
4.5 mi |
47:27 |
10:33 |
|
| 3/2/2014 |
Run |
C&O Towpath Lock 8 <-> Georgetown |
Long |
17.4 mi |
3:02:20 |
10:28 |
|
| 2/27/2014 |
Run |
Walmart loop |
Easy |
4.0 mi |
40:59 |
10:18 |
|
| 2/25/2014 |
Run |
Sterling Nokes<->W&OD |
Easy |
5.2 mi |
52:08 |
10:04 |
|
| 2/24/2014 |
Run |
Sterling NVCC |
Easy |
4.3 mi |
42:00 |
9:53 |
|
| 2/20/2014 |
Run |
Sterling loop reverse |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 2/19/2014 |
Run |
Sterling loop |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 2/18/2014 |
Run |
TM |
Easy |
2.5 mi |
33:41 |
13:29 |
|
| 2/11/2014 |
Run |
Forest Lake Hills |
Easy |
5.0 mi |
50:17 |
10:03 |
|
| 2/11/2014 |
Run |
Forest Lake-Anderson Loop |
Easy |
6.1 mi |
59:21 |
9:44 |
|
| 2/6/2014 |
Run |
W&OD Clarks<->Vienna |
Tempo |
7.3 mi |
1:08:50 |
9:29 |
|
| 2/5/2014 |
Run |
TM |
Easy |
4.0 mi |
46:07 |
11:32 |
|
| 2/4/2014 |
Run |
W&OD Clarks<->Reston |
Easy |
8.0 mi |
1:24:57 |
10:37 |
|
| 1/30/2014 |
Run |
TM easy |
Easy |
4.0 mi |
51:09 |
12:40 |
|
| 1/30/2014 |
Run |
TM tempo |
Tempo |
4.0 mi |
41:49 |
10:28 |
|
| 1/29/2014 |
Run |
TM foot pod |
Easy |
4.0 mi |
55:32 |
13:54 |
|
| 1/28/2014 |
Run |
commute + errand |
Easy |
3.9 mi |
50:58 |
12:57 |
|
| 1/28/2014 |
Run |
errand + commute |
Easy |
3.8 mi |
45:01 |
11:53 |
|
| 1/27/2014 |
Run |
Rest means rest! |
Recovery |
2.0 mi |
21:54 |
10:54 |
|
| 1/26/2014 |
Run |
Short long plus downhill repeats |
Hills |
14.0 mi |
2:19:50 |
9:59 |
|
| 1/25/2014 |
Run |
Forest Lake-Anderson Loop |
Tempo |
7.0 mi |
1:08:55 |
9:50 |
|
| 1/24/2014 |
Run |
TM hills |
Hills |
5.0 mi |
1:02:03 |
12:25 |
|
| 1/23/2014 |
Run |
TM tempo |
Tempo |
5.0 mi |
49:54 |
9:59 |
|
| 1/19/2014 |
Run |
Carriage Road - Weant Dr. |
Recovery |
7.0 mi |
1:15:26 |
10:46 |
|
| 1/18/2014 |
Run |
Vienna - Falls Church loop |
Long |
19.9 mi |
3:26:34 |
10:23 |
|