| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 4/14/2014 |
Run |
Custis Trail |
Easy |
5.7 mi |
|
|
 |
| 4/25/2014 |
Run |
Warm Up/Cool Down |
Easy |
3.0 mi |
|
|
|
| 4/30/2014 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 5/13/2014 |
Run |
Treadmill |
Easy |
5.0 mi |
|
|
|
| 5/19/2014 |
Run |
Roosevelt Island plus errands |
Easy |
6.5 mi |
|
|
|
| 5/22/2014 |
Run |
W-L Track |
Easy |
2.0 mi |
|
|
|
| 5/24/2014 |
Run |
Potomac heritage/canal |
Long |
7.0 mi |
|
|
|
| 5/25/2014 |
Run |
Canal |
Easy |
5.0 mi |
|
|
|
| 5/27/2014 |
Run |
TCW Track |
Easy |
2.5 mi |
|
|
|
| 5/28/2014 |
Run |
Roosevelt Island |
Easy |
3.3 mi |
|
|
|
| 6/1/2014 |
Run |
Rock Creek Park |
Long |
10.0 mi |
|
|
|
| 6/3/2014 |
Run |
Arlington to Key Bridge |
Easy |
2.0 mi |
|
|
|
| 6/4/2014 |
Run |
Mt Vernon |
Easy |
4.0 mi |
|
|
|
| 6/9/2014 |
Run |
Ward Parkway (Kansas City) |
Easy |
5.3 mi |
|
|
|
| 6/11/2014 |
Run |
SME HS (Kansas City) |
Easy |
2.0 mi |
|
|
|
| 6/15/2014 |
Run |
Canal |
Easy |
4.0 mi |
|
|
|
| 6/18/2014 |
Run |
W-L Track |
Easy |
2.5 mi |
|
|
|
| 6/20/2014 |
Run |
Mt Vernon |
Easy |
4.0 m |
|
|
|
| 6/22/2014 |
Bike |
Zoo |
Easy |
12.0 mi |
|
|
|
| 6/24/2014 |
Run |
W-L Track |
Easy |
1.3 mi |
|
|
|
| 6/27/2014 |
Run |
Custis Trail |
Easy |
3.0 mi |
|
|
|
| 6/28/2014 |
Run |
Moments and Memorials |
Long |
8.0 mi |
|
|
|
| 6/30/2014 |
Run |
Rock Creek Park |
Easy |
6.5 mi |
|
|
|
| 7/1/2014 |
Run |
Arlington Bridge |
Easy |
3.0 mi |
|
|
|
| 7/2/2014 |
Run |
CHQ |
Easy |
4.0 mi |
|
|
|
| 7/4/2014 |
Run |
CHQ |
Easy |
4.0 mi |
|
|
|
| 7/8/2014 |
Run |
Key Bridge to Arlington Bridge |
Easy |
4.3 mi |
|
|
|
| 7/11/2014 |
Run |
Arlington Bridge |
Easy |
3.0 mi |
|
|
|
| 7/17/2014 |
Run |
Arlington to Lincoln Loop |
Easy |
3.5 mi |
|
|
|
| 7/18/2014 |
Run |
Arlington to Lincoln Loop |
Easy |
3.5 mi |
|
|
|
| 7/20/2014 |
Run |
Custis Trail |
Easy |
2.0 mi |
|
|
|
| 10/8/2014 |
Run |
Rehab |
Easy |
4.0 mi |
|
|
|
| 10/13/2014 |
Run |
Rehab |
Easy |
5.0 mi |
|
|
|
| 11/22/2014 |
Run |
|
Easy |
2.0 mi |
|
|
|
| 1/9/2015 |
Run |
Rehab |
Easy |
3.3 mi |
|
|
|
| 2/18/2015 |
Run |
Mall |
Easy |
3.3 mi |
|
|
|
| 3/17/2015 |
Run |
Mall |
Easy |
4.0 mi |
|
|
|
| 3/27/2015 |
Run |
Neighborhood |
Easy |
2.5 mi |
|
|
|
| 4/6/2015 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 4/8/2015 |
Run |
|
Easy |
2.0 mi |
|
|
|
| 1/10/2016 |
Bike |
Mt Vernon |
Easy |
40.0 mi |
|
|
|
| 2/4/2016 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 2/5/2016 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 2/6/2016 |
Run |
|
Easy |
3.0 mi |
|
|
|
| 2/11/2016 |
Run |
|
Easy |
5.5 mi |
|
|
|
| 2/16/2016 |
Run |
|
Easy |
1.0 mi |
|
|
|
| 2/21/2016 |
Bike |
RCP |
Easy |
9.8 mi |
|
|
|
| 10/19/2013 |
Bike |
|
Interval |
|
1:00 |
|
|
| 11/3/2013 |
Yoga |
|
Default |
|
1:00 |
|
|
| 8/26/2014 |
Yoga |
Rehab |
Default |
|
1:00 |
|
|
| 8/31/2014 |
Yoga |
Rehab |
Default |
|
1:00 |
|
|
| 10/23/2014 |
Yoga |
Rehab |
Default |
|
1:00 |
|
|
| 2/10/2016 |
Yoga |
|
Default |
|
1:00 |
|
|
| 10/15/2013 |
Yoga |
|
Default |
|
1:15 |
|
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Easy |
0.3 mi |
3:00 |
12:00 |
|
| 9/11/2014 |
Run |
Rehab |
Easy |
0.6 mi |
5:00 |
8:20 |
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Easy |
1.0 mi |
8:28 |
8:28 |
|
| 10/7/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
8:45 |
8:45 |
|
| 10/30/2013 |
Run |
W-L Track |
Interval |
2000.0 m |
8:47 |
7:05 |
|
| 8/25/2014 |
Run |
Rehab |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 8/26/2014 |
Run |
Rehab |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 3/17/2015 |
Bike |
Rehab |
Easy |
|
10:00 |
|
|
| 5/27/2014 |
Run |
TCW Track |
Interval |
2400.0 m |
10:41 |
7:10 |
|
| 9/4/2013 |
Run |
W-L Track |
Interval |
2800.0 m |
11:02 |
6:21 |
|
| 1/21/2014 |
Weights |
|
|
|
12:00 |
|
|
| 1/22/2014 |
Weights |
|
|
|
12:00 |
|
|
| 1/23/2014 |
Weights |
|
|
|
12:00 |
|
|
| 10/22/2013 |
Run |
W-L Track |
Interval |
3200.0 m |
13:26 |
6:46 |
|
| 6/24/2014 |
Run |
W-L Track |
Interval |
3200.0 m |
13:31 |
6:48 |
|
| 11/21/2013 |
Run |
W-L Track |
Interval |
3200.0 m |
13:57 |
7:01 |
|
| 2/12/2015 |
Run |
Roosevelt Track |
Interval |
2.0 mi |
14:00 |
7:00 |
|
| 5/22/2014 |
Run |
W-L Track |
Interval |
3200.0 m |
14:12 |
7:09 |
|
| 10/16/2013 |
Run |
W-L Track |
Interval |
3600.0 m |
14:21 |
6:25 |
|
| 1/21/2015 |
Run |
Rehab |
Easy |
1.3 mi |
14:47 |
11:23 |
|
| 6/18/2014 |
Run |
W-L Track |
Interval |
3600.0 m |
14:50 |
6:38 |
|
| 1/8/2014 |
CrossTrain |
Tabata |
Race |
|
15:00 |
|
|
| 9/14/2014 |
Bike |
Rehab |
Easy |
|
15:00 |
|
|
| 3/9/2015 |
CrossTrain |
|
Race |
|
15:00 |
|
|
| 6/3/2014 |
Run |
Arlington to Key Bridge |
Interval |
3600.0 m |
15:28 |
6:55 |
|
| 8/28/2014 |
Run |
Rehab |
Easy |
1.5 mi |
15:55 |
10:37 |
|
| 6/23/2013 |
Run |
Mall Loop - Capitol short |
Easy |
2.0 mi |
16:54 |
8:27 |
|
| 10/8/2013 |
Run |
W-L Track |
Interval |
4000.0 m |
17:32 |
7:04 |
|
| 7/8/2013 |
Run |
Dallas |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 10/14/2013 |
Run |
Treadmill |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 9/16/2014 |
Run |
Rehab |
Easy |
2.3 mi |
19:00 |
8:27 |
|
| 9/2/2014 |
Run |
Rehab |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 9/5/2014 |
Run |
Rehab |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 9/6/2014 |
Run |
Rehab |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 10/9/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 10/20/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 11/3/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 11/6/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 11/12/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 11/16/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 11/20/2014 |
Bike |
Rehab |
Easy |
|
20:00 |
|
|
| 10/2/2013 |
Run |
W-L Track |
Interval |
4800.0 m |
20:40 |
6:56 |
|
| 6/4/2013 |
Run |
Mall Loop - Capitol |
Tempo |
3.0 mi |
20:44 |
6:55 |
|
| 10/21/2013 |
Run |
Wilson |
Easy |
2.6 mi |
21:00 |
8:05 |
|
| 9/11/2013 |
Run |
W-L Track |
Interval |
4800.0 m |
21:15 |
7:08 |
|
| 8/30/2014 |
Run |
Rehab |
Easy |
2.8 mi |
22:01 |
8:01 |
|