| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 8/1/2015 |
Run |
|
Easy |
4.0 mi |
|
|
 |
| 8/1/2015 |
Run |
Smyrna Parks |
Race |
3.2 mi |
20:49 |
6:36 |
|
| 11/26/2015 |
Run |
Greenland |
Race |
4.0 mi |
27:31 |
6:52 |
|
| 11/5/2015 |
Run |
|
Fartlek |
12.0 mi |
1:32:14 |
7:42 |
|
| 10/29/2015 |
Run |
Pittard |
Fartlek |
11.0 mi |
1:25:16 |
7:46 |
|
| 9/22/2015 |
Run |
Greenland |
Fartlek |
10.0 mi |
1:17:37 |
7:46 |
|
| 11/3/2015 |
Run |
Pittard |
Fartlek |
10.2 mi |
1:19:33 |
7:48 |
|
| 9/1/2015 |
Run |
Pittard |
Fartlek |
10.0 mi |
1:18:26 |
7:51 |
|
| 1/16/2016 |
Run |
Frostbite half Cedars of Lebanon |
Long |
13.1 mi |
1:42:55 |
7:51 |
|
| 12/22/2015 |
Run |
Pittard |
Fartlek |
6.5 mi |
51:06 |
7:51 |
|
| 10/1/2015 |
Run |
Pittard |
Easy |
10.6 mi |
1:24:10 |
7:56 |
|
| 10/10/2015 |
Run |
Middle half |
Race |
13.2 mi |
1:45:03 |
7:58 |
|
| 9/10/2015 |
Run |
Pittard |
Fartlek |
9.0 mi |
1:11:50 |
7:59 |
|
| 8/27/2015 |
Run |
Pittard |
Fartlek |
9.1 mi |
1:12:55 |
8:02 |
|
| 9/3/2015 |
Run |
Pittard |
Fartlek |
9.1 mi |
1:13:22 |
8:04 |
|
| 12/3/2015 |
Run |
Pittard |
Easy |
10.0 mi |
1:20:43 |
8:05 |
|
| 11/1/2015 |
Run |
St. John'from lvfd |
Long |
18.0 mi |
2:25:31 |
8:06 |
|
| 12/1/2015 |
Run |
Pittard |
Fartlek |
10.0 mi |
1:21:00 |
8:06 |
|
| 11/10/2015 |
Run |
Pittard |
Fartlek |
9.2 mi |
1:14:25 |
8:08 |
|
| 9/17/2015 |
Run |
tour ofthe 'boro |
Fartlek |
10.7 mi |
1:27:06 |
8:08 |
|
| 1/14/2016 |
Run |
Sportscom to VA |
Easy |
7.0 mi |
57:05 |
8:09 |
|
| 8/18/2015 |
Run |
Pittard |
Fartlek |
8.3 mi |
1:07:47 |
8:09 |
|
| 6/3/2016 |
Run |
Greenland |
Easy |
6.7 mi |
54:41 |
8:09 |
|
| 11/8/2015 |
Run |
Bradley Creek |
Long |
16.0 mi |
2:10:47 |
8:11 |
|
| 10/25/2015 |
Run |
St. John'from lvfd |
Long |
17.4 mi |
2:22:13 |
8:11 |
|
| 9/9/2016 |
Run |
Greenland |
Fartlek |
7.2 mi |
58:49 |
8:11 |
|
| 12/21/2015 |
Run |
Kroger |
Easy |
5.2 mi |
42:09 |
8:12 |
|
| 10/27/2015 |
Run |
Pittard |
Fartlek |
9.1 mi |
1:14:51 |
8:12 |
|
| 9/28/2016 |
Run |
Boulevard beer run |
Easy |
6.0 mi |
49:16 |
8:13 |
|
| 9/13/2015 |
Run |
Flatrock |
Long |
20.0 mi |
2:44:29 |
8:14 |
|
| 9/5/2016 |
Run |
greenway |
Easy |
6.1 mi |
50:13 |
8:14 |
|
| 10/18/2015 |
Run |
Bradley Creek |
Long |
20.0 mi |
2:44:56 |
8:15 |
|
| 9/20/2015 |
Run |
St. John'from lvfd |
Long |
17.0 mi |
2:20:19 |
8:16 |
|
| 8/16/2015 |
Run |
St. John'from lvfd |
Long |
16.0 mi |
2:12:24 |
8:17 |
|
| 12/8/2015 |
Run |
Oakland track |
Interval |
9.0 mi |
1:14:26 |
8:17 |
|
| 8/2/2015 |
Run |
Bradley Creek |
Long |
14.0 mi |
1:55:52 |
8:17 |
|
| 7/29/2015 |
Run |
Pittard |
Interval |
7.1 mi |
58:56 |
8:18 |
|
| 8/31/2016 |
Run |
Sportscom to Battleground |
Easy |
8.1 mi |
1:07:12 |
8:18 |
|
| 9/15/2015 |
Run |
Oakland track |
Interval |
10.2 mi |
1:24:34 |
8:19 |
|
| 7/5/2016 |
Run |
Sportscom to VA |
Easy |
7.0 mi |
58:20 |
8:20 |
|
| 11/26/2015 |
Run |
Greenland |
Easy |
3.0 mi |
25:01 |
8:21 |
|
| 6/7/2016 |
Run |
Sportscom to VA |
Easy |
7.0 mi |
58:24 |
8:21 |
|
| 12/4/2016 |
Run |
Patricks office |
Easy |
9.0 mi |
1:15:14 |
8:22 |
|
| 9/27/2015 |
Run |
Middle Half course |
Long |
20.0 mi |
2:47:20 |
8:23 |
|
| 8/12/2016 |
Run |
Sportscom to VA |
Easy |
7.6 mi |
1:03:51 |
8:25 |
|
| 12/6/2015 |
Run |
Old Fort Park |
Easy |
7.0 mi |
58:57 |
8:26 |
|
| 8/30/2015 |
Run |
Bradley Creek |
Long |
13.5 mi |
1:53:59 |
8:27 |
|
| 8/20/2016 |
Run |
Saturday sunshine slog |
Easy |
7.0 mi |
59:03 |
8:27 |
|
| 9/24/2015 |
Run |
Pittard |
Hill |
9.3 mi |
1:18:13 |
8:27 |
|
| 9/29/2015 |
Run |
Oakland track |
Interval |
10.2 mi |
1:25:47 |
8:28 |
|
| 2/12/2016 |
Run |
Pittard |
Easy |
6.5 mi |
54:56 |
8:28 |
|
| 11/26/2015 |
Run |
Greenland |
Easy |
2.8 mi |
24:07 |
8:30 |
|
| 10/6/2016 |
Run |
Pittard |
Easy |
5.1 mi |
43:21 |
8:30 |
|
| 5/31/2017 |
Run |
Pittard |
Tempo |
6.0 mi |
51:15 |
8:31 |
|
| 8/8/2016 |
Run |
Kroger |
Easy |
6.0 mi |
51:07 |
8:32 |
|
| 7/20/2016 |
Run |
Pittard |
Easy |
6.6 mi |
56:14 |
8:32 |
|
| 1/23/2017 |
Run |
Kroger |
Easy |
5.2 mi |
44:20 |
8:32 |
|
| 10/14/2016 |
Run |
Greenland |
Easy |
7.4 mi |
1:03:14 |
8:33 |
|
| 9/8/2015 |
Run |
Pittard |
Interval |
8.7 mi |
1:13:55 |
8:33 |
|
| 7/26/2015 |
Run |
Spain Hill |
Long |
13.0 mi |
1:51:23 |
8:35 |
|
| 1/7/2016 |
Run |
Sportscom to Battleground |
Easy |
7.5 mi |
1:04:01 |
8:35 |
|
| 2/19/2016 |
Run |
House to Greenway |
Easy |
5.1 mi |
44:01 |
8:37 |
|
| 10/21/2016 |
Run |
Greenland |
Easy |
7.0 mi |
1:00:28 |
8:37 |
|
| 8/5/2015 |
Run |
Pittard |
Fartlek |
7.2 mi |
1:02:01 |
8:37 |
|
| 12/16/2016 |
Run |
Sportscom to Battleground |
Easy |
6.3 mi |
54:24 |
8:38 |
|
| 5/4/2017 |
Run |
Sportscom to Compton |
Easy |
6.6 mi |
56:40 |
8:38 |
|
| 12/28/2015 |
Run |
Kroger |
Easy |
5.3 mi |
45:23 |
8:39 |
|
| 7/7/2016 |
Run |
Sportscom to Battleground |
Easy |
7.3 mi |
1:02:42 |
8:39 |
|
| 10/3/2016 |
Run |
Kroger |
Easy |
6.4 mi |
55:24 |
8:40 |
|
| 8/21/2015 |
Run |
Oakland track |
Interval |
8.7 mi |
1:15:19 |
8:40 |
|
| 7/25/2015 |
Run |
Saturday sunshine slog |
Easy |
7.0 mi |
1:00:53 |
8:42 |
|
| 8/14/2015 |
Run |
Oakland track |
Interval |
9.0 mi |
1:18:27 |
8:43 |
|
| 7/4/2016 |
Run |
Old Fort Park |
Easy |
6.0 mi |
52:43 |
8:48 |
|
| 5/7/2016 |
Run |
Saturday sunshine slog |
Easy |
7.0 mi |
1:01:33 |
8:48 |
|
| 8/23/2015 |
Run |
St. John'from lvfd |
Long |
17.5 mi |
2:34:04 |
8:49 |
|
| 8/25/2015 |
Run |
Oakland track |
Interval |
9.0 mi |
1:18:54 |
8:49 |
|
| 9/21/2016 |
Run |
Sportscom to Battleground |
Easy |
7.2 mi |
1:03:41 |
8:50 |
|
| 8/30/2015 |
Run |
Bradley Creek |
Long |
0.8 mi |
7:17 |
8:53 |
|
| 10/6/2015 |
Run |
Panama City Beach |
Fartlek |
8.0 mi |
1:11:07 |
8:53 |
|
| 10/3/2015 |
Run |
House to Greenway |
Long |
17.0 mi |
2:31:08 |
8:54 |
|
| 10/15/2015 |
Run |
Oakland track |
Interval |
11.3 mi |
1:40:34 |
8:54 |
|
| 9/5/2015 |
Run |
House to Greenway |
Long |
17.0 mi |
2:31:21 |
8:55 |
|
| 10/28/2016 |
Run |
Greenland |
Easy |
7.3 mi |
1:05:15 |
9:00 |
|
| 7/12/2016 |
Run |
House to Greenway |
Easy |
6.1 mi |
55:01 |
9:02 |
|
| 8/10/2016 |
Run |
House to Siegel, 6 miles |
Easy |
4.0 mi |
36:15 |
9:04 |
|
| 8/7/2015 |
Run |
Oakland track |
Interval |
7.0 mi |
1:03:45 |
9:07 |
|
| 1/27/2016 |
Run |
Sportscom to Battleground |
Easy |
7.3 mi |
1:07:12 |
9:12 |
|
| 7/27/2016 |
Run |
House to Siegel, 6 miles |
Easy |
4.0 mi |
36:59 |
9:15 |
|
| 8/18/2015 |
Run |
cool down |
Easy |
1.0 mi |
9:15 |
9:16 |
|
| 9/17/2016 |
Run |
House to Greenway |
Easy |
6.0 mi |
55:35 |
9:16 |
|
| 1/3/2016 |
Run |
Old Fort Park |
Easy |
6.0 mi |
55:55 |
9:20 |
|
| 11/20/2015 |
Run |
Sportscom to Battleground |
Easy |
7.2 mi |
1:07:22 |
9:21 |
|
| 1/3/2017 |
Run |
Pittard |
Easy |
4.2 mi |
39:22 |
9:23 |
|
| 5/20/2016 |
Run |
Oakland track |
Interval |
6.6 mi |
1:01:55 |
9:23 |
|
| 12/10/2015 |
Run |
House to Greenway |
Easy |
4.1 mi |
38:33 |
9:25 |
|
| 11/5/2016 |
Run |
Old Fort Park |
Easy |
7.1 mi |
1:06:55 |
9:26 |
|
| 12/27/2016 |
Run |
Patricks office |
Easy |
7.0 mi |
1:06:27 |
9:30 |
|
| 7/31/2015 |
Run |
tour ofthe 'boro |
Easy |
7.6 mi |
1:13:47 |
9:43 |
|
| 1/11/2017 |
Run |
Pittard |
Easy |
7.0 mi |
1:08:05 |
9:44 |
|
| 8/8/2015 |
Run |
House to Greenway |
Long |
15.0 mi |
2:26:14 |
9:45 |
|