| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 5/26/2010 |
Run |
Wednesday Longer Run |
Easy |
6.5 mi |
1:14:48 |
11:31 |
 |
| 5/19/2010 |
Run |
Wednesday Longer Run |
Easy |
10.0 mi |
2:03:43 |
12:23 |
|
| 4/14/2010 |
Run |
Wednesday Longer Run |
Easy |
9.4 mi |
1:56:01 |
12:21 |
|
| 11/12/2011 |
Run |
Warmup |
Warm/Cool |
0.5 mi |
28:11 |
52:11 |
|
| 12/18/2010 |
Run |
Warmup |
Default |
0.8 mi |
24:42 |
30:53 |
|
| 10/9/2010 |
Run |
Warmup |
Default |
1.0 mi |
25:14 |
25:15 |
|
| 7/17/2010 |
Run |
Warmup |
Easy |
1.5 mi |
16:28 |
11:03 |
|
| 7/4/2010 |
Run |
Warmup |
Easy |
1.8 mi |
33:08 |
18:25 |
|
| 5/29/2010 |
Run |
Warmup |
Easy |
1.4 mi |
19:07 |
13:39 |
|
| 5/13/2010 |
Run |
Warmup |
Easy |
0.4 mi |
15:44 |
36:36 |
|
| 3/14/2010 |
Run |
Warmup |
Default |
1.3 mi |
30:03 |
23:51 |
|
| 3/6/2010 |
Run |
Warmup |
Easy |
3.8 mi |
45:00 |
12:00 |
|
| 7/21/2010 |
Bike |
W&OD Partlows |
Tempo |
23.9 mi |
1:33:43 |
3:55 |
|
| 7/14/2010 |
Bike |
W&OD Partlows |
Tempo |
30.1 mi |
2:03:24 |
4:07 |
|
| 5/8/2010 |
Run |
W&OD Partlows |
Easy |
10.1 mi |
1:53:39 |
11:19 |
|
| 3/13/2010 |
Run |
W&OD Partlows |
Long |
17.1 mi |
3:19:18 |
11:39 |
|
| 2/27/2010 |
Run |
W&OD Partlows |
Long |
7.0 mi |
1:07:39 |
9:39 |
|
| 2/27/2010 |
Run |
W&OD Partlows |
Easy |
4.2 mi |
1:19:38 |
19:06 |
|
| 9/6/2010 |
Bike |
W&OD Partlows |
Easy |
38.2 mi |
3:15:24 |
5:07 |
|
| 1/13/2012 |
Run |
Verizon Center and Intermissions Stairs |
Easy |
1.0 mi |
15:00 |
15:00 |
|
| 1/3/2012 |
Run |
Verizon Center and Intermissions Stairs |
Easy |
1.0 mi |
15:00 |
15:00 |
|
| 3/6/2010 |
Run |
Van Meter 5 Miler |
Road Race |
5.0 mi |
43:15 |
8:39 |
|
| 2/25/2010 |
Run |
Treadmill |
Easy |
4.6 mi |
1:00:00 |
13:03 |
|
| 2/24/2010 |
Run |
Treadmill |
Easy |
3.6 mi |
1:00:00 |
16:40 |
|
| 2/4/2010 |
Run |
Treadmill |
Easy |
1.9 mi |
20:00 |
10:39 |
|
| 2/3/2010 |
Run |
Treadmill |
Interval |
4.9 mi |
55:00 |
11:17 |
|
| 2/1/2010 |
Run |
Treadmill |
Interval |
3.0 mi |
29:00 |
9:40 |
|
| 1/28/2010 |
Run |
Treadmill |
Interval |
2.7 mi |
27:00 |
9:56 |
|
| 1/11/2010 |
Run |
Treadmill |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 1/6/2010 |
Run |
Treadmill |
Easy |
3.3 mi |
35:00 |
10:47 |
|
| 1/5/2010 |
Run |
Treadmill |
Easy |
1.0 mi |
20:00 |
20:00 |
|
| 1/4/2010 |
Run |
Treadmill |
Easy |
3.5 mi |
40:00 |
11:26 |
|
| 5/16/2010 |
Run |
To PRR Leesburg |
Trail |
3.2 mi |
36:43 |
11:25 |
|
| 6/25/2009 |
Run |
Timed Mile |
Default |
1.0 mi |
7:37 |
7:33 |
|
| 9/4/2008 |
Run |
Timed Mile |
Default |
1.0 mi |
7:38 |
7:34 |
|
| 1/15/2011 |
Run |
Swinging Bridge 35k |
Trail |
35.0 km |
4:36:00 |
12:42 |
|
| 3/14/2010 |
Run |
St. Patrick's Day 8k DC |
Road Race |
8.0 km |
43:30 |
8:46 |
|
| 11/29/2009 |
Run |
Space Coast Marathon |
Road Race |
26.2 mi |
4:26:55 |
10:12 |
|
| 1/12/2012 |
Run |
Scott's Run |
Trail |
2.3 mi |
34:30 |
15:08 |
|
| 7/17/2010 |
Run |
Rockville Twilight 8K |
Road Race |
8.0 km |
44:10 |
8:54 |
|
| 7/11/2010 |
Run |
Rockland |
Easy |
4.2 mi |
2:59:28 |
42:32 |
|
| 8/22/2010 |
Bike |
Reston Century - w/Hard Option |
Long |
111.0 mi |
10:00:31 |
5:25 |
|
| 10/17/2010 |
Run |
Recovery |
Easy |
3.0 mi |
1:05:41 |
22:03 |
|
| 3/17/2012 |
Run |
Random |
Default |
3.1 mi |
2:49:51 |
54:48 |
|
| 5/29/2011 |
Run |
Random |
Easy |
2.0 mi |
|
|
|
| 5/2/2011 |
Run |
Random |
Default |
1.0 mi |
1:46:13 |
1:47:18 |
|
| 4/10/2011 |
Run |
Random |
Default |
0.9 mi |
1:14:34 |
1:23:48 |
|
| 4/9/2011 |
Run |
Random |
Default |
3.3 mi |
4:05:33 |
1:15:20 |
|
| 4/3/2011 |
Bike |
Random |
Easy |
4.0 mi |
1:00:00 |
15:00 |
|
| 3/26/2011 |
Run |
Random |
Easy |
3.0 mi |
1:00:00 |
20:00 |
|
| 10/18/2010 |
Run |
Random |
Easy |
4.0 mi |
3:43:50 |
55:58 |
|
| 6/6/2010 |
Run |
Random |
Default |
3.5 mi |
1:03:05 |
18:05 |
|
| 6/3/2010 |
Run |
Random |
Easy |
0.1 mi |
26:14 |
3:21:48 |
|
| 5/5/2010 |
Run |
PRR Wednesday |
Easy |
7.0 mi |
1:10:00 |
10:00 |
|
| 6/27/2009 |
Run |
PRR Twilight Festival 4 Miler |
Road Race |
4.0 mi |
36:11 |
9:03 |
|
| 9/14/2010 |
Run |
PRR Tuesday - Pre-run |
Easy |
2.0 mi |
19:57 |
9:50 |
|
| 9/7/2010 |
Run |
PRR Tuesday - Pre-run |
Tempo |
3.1 mi |
29:35 |
9:33 |
|
| 7/27/2010 |
Run |
PRR Tuesday - Pre-run |
Tempo |
5.4 mi |
49:19 |
9:05 |
|
| 3/20/2012 |
Run |
PRR Tuesday |
Easy |
5.2 mi |
48:39 |
9:23 |
|
| 3/13/2012 |
Run |
PRR Tuesday |
Easy |
5.6 mi |
50:35 |
9:05 |
|
| 9/20/2011 |
Run |
PRR Tuesday |
Tempo |
5.3 mi |
48:39 |
9:11 |
|
| 9/13/2011 |
Run |
PRR Tuesday |
Easy |
5.3 mi |
50:00 |
9:32 |
|
| 9/8/2011 |
Run |
PRR Tuesday |
Easy |
3.2 mi |
42:01 |
13:01 |
|
| 8/16/2011 |
Run |
PRR Tuesday |
Easy |
5.0 mi |
49:51 |
10:01 |
|
| 7/26/2011 |
Run |
PRR Tuesday |
Easy |
4.6 mi |
47:52 |
10:24 |
|
| 7/19/2011 |
Run |
PRR Tuesday |
Easy |
4.3 mi |
47:34 |
11:07 |
|
| 7/12/2011 |
Run |
PRR Tuesday |
Easy |
4.9 mi |
50:59 |
10:26 |
|
| 7/5/2011 |
Run |
PRR Tuesday |
Easy |
4.7 mi |
50:19 |
10:44 |
|
| 6/21/2011 |
Run |
PRR Tuesday |
Tempo |
5.0 mi |
49:50 |
10:01 |
|
| 6/14/2011 |
Run |
PRR Tuesday |
Tempo |
5.2 mi |
49:13 |
9:26 |
|
| 6/7/2011 |
Run |
PRR Tuesday |
Easy |
2.4 mi |
35:28 |
15:02 |
|
| 5/17/2011 |
Run |
PRR Tuesday |
Warm/Cool |
0.3 mi |
7:37 |
27:12 |
|
| 5/17/2011 |
Run |
PRR Tuesday |
Easy |
5.0 mi |
44:52 |
8:57 |
|
| 5/10/2011 |
Run |
PRR Tuesday |
Easy |
4.9 mi |
50:02 |
10:13 |
|
| 5/3/2011 |
Run |
PRR Tuesday |
Easy |
4.5 mi |
53:17 |
11:49 |
|
| 4/19/2011 |
Run |
PRR Tuesday |
Easy |
4.6 mi |
45:51 |
9:55 |
|
| 4/12/2011 |
Run |
PRR Tuesday |
Tempo |
4.9 mi |
44:39 |
9:07 |
|
| 4/5/2011 |
Run |
PRR Tuesday |
Easy |
3.2 mi |
53:11 |
16:28 |
|
| 10/26/2010 |
Run |
PRR Tuesday |
Easy |
4.8 mi |
49:55 |
10:28 |
|
| 10/12/2010 |
Run |
PRR Tuesday |
Tempo |
5.3 mi |
49:36 |
9:25 |
|
| 9/21/2010 |
Run |
PRR Tuesday |
Default |
0.5 mi |
7:30 |
13:54 |
|
| 9/14/2010 |
Run |
PRR Tuesday |
Easy |
4.8 mi |
48:21 |
10:07 |
|
| 9/7/2010 |
Run |
PRR Tuesday |
Easy |
4.8 mi |
49:24 |
10:21 |
|
| 8/31/2010 |
Run |
PRR Tuesday |
Easy |
4.2 mi |
46:48 |
11:06 |
|
| 8/24/2010 |
Run |
PRR Tuesday |
Easy |
4.6 mi |
47:17 |
10:15 |
|
| 8/17/2010 |
Run |
PRR Tuesday |
Tempo |
5.6 mi |
50:55 |
9:08 |
|
| 7/27/2010 |
Run |
PRR Tuesday |
Tempo |
2.8 mi |
26:31 |
9:23 |
|
| 7/20/2010 |
Run |
PRR Tuesday |
Easy |
5.0 mi |
49:00 |
9:48 |
|
| 7/13/2010 |
Run |
PRR Tuesday |
Interval |
5.2 mi |
50:13 |
9:41 |
|
| 7/6/2010 |
Run |
PRR Tuesday |
Easy |
4.6 mi |
48:03 |
10:27 |
|
| 6/29/2010 |
Run |
PRR Tuesday |
Fartlek |
5.2 mi |
48:09 |
9:13 |
|
| 6/15/2010 |
Run |
PRR Tuesday |
Tempo |
5.7 mi |
50:07 |
8:49 |
|
| 6/8/2010 |
Run |
PRR Tuesday |
Tempo |
5.1 mi |
48:53 |
9:41 |
|
| 6/2/2010 |
Run |
PRR Tuesday |
Easy |
4.1 mi |
1:01:46 |
15:00 |
|
| 6/1/2010 |
Run |
PRR Tuesday |
Easy |
4.2 mi |
45:21 |
10:50 |
|
| 5/25/2010 |
Run |
PRR Tuesday |
Easy |
4.6 mi |
46:57 |
10:17 |
|
| 5/18/2010 |
Run |
PRR Tuesday |
Easy |
4.5 mi |
50:01 |
11:10 |
|
| 5/11/2010 |
Run |
PRR Tuesday |
Easy |
4.2 mi |
40:23 |
9:36 |
|
| 5/4/2010 |
Run |
PRR Tuesday |
Tempo |
5.1 mi |
48:21 |
9:25 |
|
| 4/27/2010 |
Run |
PRR Tuesday |
Tempo |
5.0 mi |
48:49 |
9:45 |
|