| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 9/23/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
39:30 |
9:53 |
 |
| 10/2/2008 |
Run |
Treadmill |
Easy |
6.5 mi |
1:04:00 |
9:51 |
|
| 10/7/2008 |
Run |
Treadmill |
Easy |
6.0 mi |
59:30 |
9:55 |
|
| 10/12/2008 |
Run |
W&OD Trail West |
Easy |
5.8 mi |
58:00 |
10:00 |
|
| 10/16/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
28:30 |
9:30 |
|
| 11/10/2008 |
Run |
Treadmill |
Easy |
8.0 mi |
1:17:00 |
9:38 |
|
| 11/20/2008 |
Run |
Treadmill |
Easy |
2.0 mi |
19:30 |
9:45 |
|
| 12/2/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
38:30 |
9:38 |
|
| 12/10/2008 |
Run |
Treadmill |
Easy |
2.0 mi |
19:30 |
9:45 |
|
| 12/16/2008 |
Run |
Treadmill |
Easy |
3.5 mi |
33:30 |
9:35 |
|
| 12/25/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
38:30 |
9:38 |
|
| 12/31/2008 |
Run |
Fairfax 4-miler |
Easy |
0.5 mi |
4:30 |
9:00 |
|
| 1/7/2009 |
Run |
Treadmill |
Easy |
2.2 mi |
21:00 |
9:33 |
|
| 1/12/2009 |
Run |
Treadmill |
Easy |
2.0 mi |
19:15 |
9:38 |
|
| 2/3/2009 |
Run |
Treadmill |
Easy |
7.5 mi |
1:11:53 |
9:36 |
|
| 2/6/2009 |
Run |
Treadmill |
Easy |
8.0 mi |
1:15:10 |
9:24 |
|
| 2/12/2009 |
Run |
Treadmill |
Easy |
9.5 mi |
1:30:16 |
9:31 |
|
| 2/14/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
49:04 |
9:49 |
|
| 2/16/2009 |
Run |
Treadmill |
Easy |
6.2 mi |
59:50 |
9:40 |
|
| 1/7/2009 |
Run |
Treadmill |
Interval |
2.0 mi |
16:37 |
8:19 |
|
| 1/12/2009 |
Run |
Treadmill |
Interval |
2.0 mi |
16:19 |
8:10 |
|
| 10/12/2008 |
Run |
West Potomac Park 10K |
Tempo |
6.2 mi |
51:45 |
8:21 |
|
| 10/16/2008 |
Run |
Treadmill |
Tempo |
6.0 mi |
49:30 |
8:15 |
|
| 1/7/2009 |
Run |
Treadmill |
Tempo |
2.0 mi |
15:45 |
7:53 |
|
| 1/12/2009 |
Run |
Treadmill |
Tempo |
2.0 mi |
15:47 |
7:54 |
|
| 12/31/2008 |
Run |
Fairfax 4-miler |
Race |
4.0 mi |
30:16 |
7:34 |
|
| 9/26/2008 |
Run |
Treadmill |
Fartlek |
1.2 mi |
10:30 |
8:45 |
|
| 10/21/2008 |
Run |
Treadmill |
Fartlek |
1.0 mi |
8:45 |
8:45 |
|
| 12/19/2008 |
Run |
Treadmill |
Fartlek |
1.0 mi |
8:45 |
8:45 |
|
| 12/31/2008 |
Run |
Treadmill |
Fartlek |
1.5 mi |
12:30 |
8:20 |
|
| 10/27/2008 |
Run |
Treadmill |
Medium-Long |
11.0 mi |
1:44:10 |
9:29 |
|
| 11/3/2008 |
Run |
Treadmill |
Medium-Long |
11.0 mi |
1:43:58 |
9:28 |
|
| 11/24/2008 |
Run |
Treadmill |
Medium-Long |
11.0 mi |
1:44:24 |
9:30 |
|
| 12/4/2008 |
Run |
Treadmill |
Medium-Long |
12.0 mi |
1:53:54 |
9:30 |
|
| 12/8/2008 |
Run |
Treadmill |
Medium-Long |
11.5 mi |
1:51:11 |
9:41 |
|
| 12/23/2008 |
Run |
Treadmill |
Medium-Long |
10.5 mi |
1:39:18 |
9:28 |
|
| 9/26/2008 |
Run |
Treadmill |
Recovery |
2.8 mi |
29:15 |
10:27 |
|
| 10/6/2008 |
Run |
Treadmill |
Recovery |
5.0 mi |
52:00 |
10:24 |
|
| 10/21/2008 |
Run |
Treadmill |
Recovery |
4.0 mi |
41:00 |
10:15 |
|
| 10/24/2008 |
Run |
Treadmill |
Recovery |
5.0 mi |
51:20 |
10:16 |
|
| 10/31/2008 |
Run |
Treadmill |
Recovery |
5.3 mi |
54:00 |
10:12 |
|
| 11/7/2008 |
Run |
Treadmill |
Recovery |
4.0 mi |
41:00 |
10:15 |
|
| 11/13/2008 |
Run |
Treadmill |
Recovery |
3.5 mi |
34:45 |
9:56 |
|
| 11/17/2008 |
Run |
Treadmill |
Recovery |
6.0 mi |
1:01:15 |
10:13 |
|
| 12/19/2008 |
Run |
Treadmill |
Recovery |
3.5 mi |
36:00 |
10:18 |
|
| 12/31/2008 |
Run |
Treadmill |
Recovery |
1.5 mi |
15:15 |
10:10 |
|
| 2/20/2009 |
Run |
Treadmill |
Recovery |
5.3 mi |
54:05 |
10:13 |
|
| 11/20/2008 |
Run |
Treadmill |
Marathon Pace |
3.0 mi |
25:23 |
8:28 |
|
| 12/10/2008 |
Run |
Treadmill |
Marathon Pace |
3.0 mi |
25:21 |
8:27 |
|
|