Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
9/29/2013 Run
Viva Vets 5k
 Race 5.0 km 23:07 7:27
10/2/2013 Run
W-L Track
 Easy 2.0 mi    
10/2/2013 Run
W-L Track
 Interval 4800.0 m 20:40 6:56
10/3/2013 Run
Custis Trail
 Easy 4.8 mi 39:52 8:24
10/5/2013 Run
Mt Vernon - PR
 Long 7.6 mi 1:03:17 8:20
10/7/2013 Run
WL Loop
 Easy 3.0 mi 25:46 8:36
10/7/2013 Run
Treadmill
 Easy 1.0 mi 8:45 8:45
10/7/2013 Weights       45:00  
10/8/2013 Run
W-L Track
 Easy 2.0 mi    
10/8/2013 Run
W-L Track
 Interval 4000.0 m 17:32 7:04
10/11/2013 Weights       1:15:00  
10/13/2013 Run
Custis Trail
 Long 7.3 mi 1:00:00 8:14
10/14/2013 Run
Treadmill
 Easy 2.0 mi 18:00 9:00
10/14/2013 Weights       45:00  
10/15/2013 Yoga   Default   1:15  
10/16/2013 Run
Warm Up/Cool Down
 Easy 2.3 mi    
10/16/2013 Run
W-L Track
 Interval 3600.0 m 14:21 6:25
10/19/2013 Bike   Interval   1:00  
10/20/2013 Run
ATM course
 Long 4.0 mi    
10/21/2013 Run
Wilson
 Easy 2.6 mi 21:00 8:05
10/22/2013 Run
Wilson
 Easy 2.0 mi    
10/22/2013 Run
W-L Track
 Interval 3200.0 m 13:26 6:46
10/26/2013 Run
Mall Loop - Full
 Long 8.5 mi 1:18:00 9:11
10/27/2013 Bike
MCM Course
 Easy   30:00  
10/28/2013 Weights       45:00  
10/30/2013 Run
W-L Track
 Easy 1.0 mi    
10/30/2013 Run
W-L Track
 Interval 2000.0 m 8:47 7:05
10/31/2013 Run
Custis Trail
 Easy 5.0 mi    
11/3/2013 Yoga   Default   1:00  
11/9/2013 Run
Canal
 Easy 4.0 mi    
11/10/2013 Run
Manassas Battlefield
 Easy 6.0 mi    
11/11/2013 Run
To Navy Memorial
 Easy 3.0 mi    
11/12/2013 Yoga   Default   1:15:00  
11/14/2013 Run
Custis Trail
 Easy 4.3 mi    
11/16/2013 Run
Custis Trail
 Easy 3.8 mi 34:00 9:04
11/19/2013 Run
Custis Trail
 Easy 1.6 mi 13:43:55 8:34:57
11/19/2013 Yoga   Default   1:15:00  
11/20/2013 Run
Custis Trail
 Easy 4.9 mi 42:07:00 8:38:54
11/21/2013 Run
W-L Track
 Easy 1.5 mi    
11/21/2013 Run
W-L Track
 Interval 3200.0 m 13:57 7:01
11/23/2013 Yoga   Default   1:15:00  
11/24/2013 Run
Custis Trail
 Easy 4.0 mi    
11/25/2013 Run
Custis Trail
 Tempo 3.8 mi 32:44:09 8:43:47
11/28/2013 Run
Arlington Turkey Trot
 Race 5.0 km 23:30 7:34
11/29/2013 Run
Neighborhood
 Easy 1.0 mi    
11/30/2013 Run
Partial Monuments Loop
 Long 8.3 mi 1:12:30 8:48
12/2/2013 Weights       45:00  
12/4/2013 Run
Custis Trail
 Easy 4.8 mi 42:28:04 8:56:27
12/5/2013 Run
Mall Loop - Lincoln
 Easy 3.8 mi 33:30:00 8:56:00
12/7/2013 Run
Roosevelt Island
 Easy 4.0 mi    
12/8/2013 Run
Jingle All The Way 8k
 Race 8.0 km 36:49 7:25
12/9/2013 CrossTrain
HEAT
 Race   45:00  
12/10/2013 Run
Neighborhood
 Easy 1.5 mi    
12/10/2013 Yoga   Default   1:15:00  
12/11/2013 Run
Kennedy Center Loop from Rosslyn
 Easy 4.5 mi    
12/13/2013 Run
Neighborhood
 Easy 2.0 mi    
12/14/2013 Run
Neighborhood
 Easy 2.0 mi    
12/15/2013 Run
Canal
 Easy 8.0 mi 1:08:29 8:34
12/16/2013 Run
Kennedy Center Loop from Rosslyn
 Easy 5.0 mi    
12/19/2013 Run
Custis Trail
 Easy 4.0 mi    
12/20/2013 Run
Custis Trail
 Easy 2.5 mi    
12/22/2013 Run
Francis park loop (St Louis)
 Easy 2.5 mi    
12/25/2013 Run
Ward Parkway (Kansas City)
 Easy 3.3 mi    
12/26/2013 Run
Trolley Trail (Kansas City)
 Easy 7.0 mi    
12/28/2013 Run
Thacker Mtn, Ole Miss, Baileys Csrd, Square (Oxford)
 Easy 7.3 mi    
12/29/2013 Run
Crossgates Loop (Brandon)
 Easy 2.3 mi    
12/30/2013 Run
Custis Trail
 Easy 3.0 mi    
12/31/2013 Run
Roosevelt Island
 Easy 3.8 mi    
1/2/2014 Yoga   Default   1:15:00  
1/4/2014 Weights       30:00  
1/5/2014 Run
Custis Trail
 Easy 7.3 mi 1:00:00 8:17
1/8/2014 Run
Custis Trail
 Easy 4.0 mi    
1/8/2014 CrossTrain
Tabata
 Race   15:00  
1/9/2014 Run
Custis Trail
 Easy 5.0 mi 41:50 8:22
1/12/2014 Run
Manassas Battlefield
 Easy 5.3 mi    
1/15/2014 Run
Custis Trail
 Easy 4.7 mi 39:49 8:31
1/16/2014 Run
City Run
 Long 8.1 mi 1:04:00 7:57
1/18/2014 Run
Sugarbush
 Hill 4.0 mi    
1/20/2014 Run
Custis Trail
 Easy 4.5 mi 35:48 7:58
1/21/2014 Weights       12:00  
1/22/2014 Weights       12:00  
1/23/2014 Run
Neighborhood
 Easy 1.5 mi    
1/23/2014 Weights       12:00  
1/25/2014 Run   Easy 2.0 mi    
1/26/2014 Run
Rock Creek Park
 Easy   56:00  
2/1/2014 Run
Rock Creek Park
 Long 8.7 mi 1:16:28 8:48
2/2/2014 Run
Potomac Loop
 Easy 4.5 mi    
2/3/2014 Run
Custis Trail
 Easy 6.0 mi 50:41 8:27
2/5/2014 Run
Custis Trail
 Easy 3.7 mi 29:17 8:01
2/6/2014 Run
Roosevelt Island
 Easy 4.8 mi 45:44:08 9:31:42
2/8/2014 Bike
Las Vegas gym
 Easy 10.5 mi 25:00 2:23
2/12/2014 Run
Gtown to Arlington bridge
 Easy 5.3 mi 40:00 7:33
2/13/2014 Run
Custis Trail
 Easy 2.3 mi    
2/16/2014 Run
Gtown to Arlington bridge plus Hains Point
 Long 11.3 mi 1:33:34 8:16
2/17/2014 Run
Custis Trail modified
 Easy 5.0 mi    
2/19/2014 Run
Treadmill
 Easy 3.8 mi 31:03 8:17
2/21/2014 Run
Custis Trail
 Easy 4.9 mi 41:27:09 8:29:40
2/22/2014 Run
GWK Shady
 Long 7.9 mi 1:12:38 9:16
2/23/2014 Run
Roosevelt Island
 Tempo 6.5 mi    
2/27/2014 Run
Res loop from pacers Logan circle
 Easy 4.7 mi 37:01 7:56
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