| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 9/14/2013 |
Run |
RRR Warm up |
Easy Effort |
1.4 mi |
13:38 |
9:45 |
 |
| 12/11/2014 |
Run |
Long Bridge Tempo Warm Up |
Easy Effort |
1.7 mi |
17:37 |
10:19 |
|
| 7/31/2014 |
Run |
Pops Run |
Medium Effort |
3.1 mi |
28:23 |
9:08 |
|
| 9/14/2013 |
Run |
RRR 4 Miler |
Race |
4.1 mi |
28:32 |
6:59 |
|
| 4/9/2015 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.0 mi |
28:59 |
9:38 |
|
| 3/1/2018 |
Run |
Kanawha Blvd 3 miler |
Medium Effort |
3.3 mi |
29:01 |
8:56 |
|
| 8/24/2013 |
Run |
3rd Leg HTC |
Race |
3.8 mi |
30:06 |
8:01 |
|
| 3/22/2021 |
Run |
New Pops Course |
Progression |
3.1 mi |
30:14 |
9:42 |
|
| 10/18/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.2 mi |
30:41 |
9:36 |
|
| 6/22/2014 |
Run |
South Rivera Maya |
Easy Effort |
3.1 mi |
30:47 |
9:54 |
|
| 1/16/2015 |
Run |
Houston Buffalo Bayou |
Easy Effort |
3.1 mi |
31:01 |
10:09 |
|
| 12/22/2014 |
Run |
Shawnee 3 Mile Loop |
Easy Effort |
3.2 mi |
31:04 |
9:52 |
|
| 6/26/2014 |
Run |
South Rivera Maya |
Easy Effort |
3.1 mi |
31:24 |
10:04 |
|
| 6/24/2014 |
Run |
South Rivera Maya |
Easy Effort |
3.1 mi |
31:32 |
10:07 |
|
| 10/7/2014 |
Run |
Pops Run |
Easy Effort |
3.1 mi |
32:02 |
10:18 |
|
| 6/28/2014 |
Run |
South Rivera Maya |
Easy Effort |
3.1 mi |
32:20 |
10:18 |
|
| 10/30/2014 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
32:24 |
9:55 |
|
| 11/5/2014 |
Run |
Pops Run |
Easy Effort |
3.1 mi |
32:44 |
10:32 |
|
| 6/25/2014 |
Run |
South Rivera Maya |
Easy Effort |
3.3 mi |
33:00 |
10:08 |
|
| 3/24/2015 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
33:01 |
10:08 |
|
| 4/3/2014 |
Run |
Pops Run |
Easy Effort |
3.1 mi |
33:07 |
10:39 |
|
| 4/26/2019 |
Run |
Kanawha Blvd 3 miler |
Medium Effort |
3.5 mi |
33:09 |
9:27 |
|
| 3/24/2021 |
Run |
Kanawha City 3 Miler |
Easy Effort |
3.1 mi |
33:59 |
10:54 |
|
| 6/2/2014 |
Run |
Kanawha Blvd 4 Miler |
Medium Effort |
4.0 mi |
34:46 |
8:41 |
|
| 12/22/2014 |
Run |
Pops Run |
Easy Effort |
3.0 mi |
34:47 |
11:29 |
|
| 12/11/2014 |
Run |
Long Bridge Tempo Cool Down |
Easy Effort |
3.4 mi |
35:09 |
10:26 |
|
| 3/17/2021 |
Run |
C & P Boat Dock |
Easy Effort |
3.1 mi |
35:27 |
11:22 |
|
| 3/10/2021 |
Run |
Pops Run |
Easy Effort |
3.2 mi |
35:30 |
11:10 |
|
| 9/14/2013 |
Run |
RRR Cool Down |
Easy Effort |
4.1 mi |
35:33 |
8:42 |
|
| 3/12/2021 |
Run |
New Pops Course |
Easy Effort |
3.1 mi |
36:23 |
11:40 |
|
| 5/31/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
36:24 |
10:58 |
|
| 6/11/2021 |
Run |
New Pops Course |
Easy Effort |
3.3 mi |
36:24 |
11:06 |
|
| 3/19/2021 |
Run |
UC Running |
Easy Effort |
3.1 mi |
36:26 |
11:41 |
|
| 3/15/2021 |
Run |
C & P Boat Dock |
Easy Effort |
3.1 mi |
36:28 |
11:42 |
|
| 6/7/2021 |
Run |
New Pops Course |
Easy Effort |
3.1 mi |
36:41 |
11:46 |
|
| 3/9/2021 |
Run |
C & P Boat Dock |
Easy Effort |
3.1 mi |
36:51 |
11:47 |
|
| 3/16/2021 |
Run |
Pops Run |
Easy Effort |
3.1 mi |
37:00 |
11:50 |
|
| 3/11/2021 |
Run |
C & P Boat Dock |
Easy Effort |
3.1 mi |
37:24 |
11:57 |
|
| 3/28/2021 |
Run |
Nitro Industrial |
Easy Effort |
3.2 mi |
37:54 |
11:56 |
|
| 3/25/2021 |
Run |
Kanawha City |
Easy Effort |
3.1 mi |
38:09 |
12:12 |
|
| 1/29/2015 |
Run |
Kanawha Blvd 4 Miler |
Easy Effort |
4.3 mi |
38:18 |
8:59 |
|
| 3/14/2021 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.1 mi |
38:22 |
12:14 |
|
| 5/10/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
4.3 mi |
38:41 |
9:04 |
|
| 8/16/2021 |
Run |
New Pops Course |
Easy Effort |
3.1 mi |
38:42 |
12:25 |
|
| 6/22/2023 |
Run |
Pops Run |
Easy Effort |
3.3 mi |
39:22 |
12:07 |
|
| 2/27/2015 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
39:52 |
9:35 |
|
| 7/25/2014 |
Run |
|
Easy Effort |
4.3 mi |
39:58 |
9:22 |
|
| 8/23/2013 |
Run |
Mt Hood 1st Leg |
Race |
5.7 mi |
40:12 |
7:04 |
|
| 5/16/2014 |
Run |
4 in Kanawha City |
Easy Effort |
4.1 mi |
40:28 |
9:47 |
|
| 5/16/2023 |
Run |
C & P Boat Dock |
Easy Effort |
3.3 mi |
40:32 |
12:29 |
|
| 5/21/2015 |
Run |
Kanawha Blvd 4 Miler |
Easy Effort |
4.3 mi |
41:19 |
9:38 |
|
| 2/22/2022 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.6 mi |
41:34 |
11:33 |
|
| 1/15/2015 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
42:04 |
10:03 |
|
| 7/31/2014 |
Run |
Kanawha Blvd 4 Miler |
Easy Effort |
4.3 mi |
42:14 |
9:51 |
|
| 10/25/2017 |
Run |
Kanawha Blvd 4 Miler |
Easy Effort |
4.3 mi |
42:16 |
9:53 |
|
| 10/24/2014 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
42:59 |
10:15 |
|
| 3/21/2021 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.1 mi |
43:05 |
13:44 |
|
| 3/13/2021 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.1 mi |
44:46 |
14:16 |
|
| 10/24/2014 |
Run |
Kanawha Blvd 4 Miler |
Easy Effort |
4.3 mi |
46:07 |
10:48 |
|
| 4/4/2015 |
Run |
|
Medium Effort |
5.0 mi |
46:10 |
9:14 |
|
| 6/9/2014 |
Run |
Boulevard Run |
Easy Effort |
5.0 mi |
47:10 |
9:22 |
|
| 3/5/2015 |
Run |
Shawnee Loops |
Medium Effort |
5.0 mi |
47:11 |
9:24 |
|
| 7/3/2014 |
Run |
Boulevard Run |
Easy Effort |
5.0 mi |
48:12 |
9:38 |
|
| 4/9/2014 |
Run |
Log Cabin |
Easy Effort |
5.0 mi |
48:14 |
9:38 |
|
| 3/26/2021 |
Run |
4 in Kanawha City |
Easy Effort |
4.0 mi |
48:33 |
12:05 |
|
| 3/23/2021 |
Run |
4 in Kanawha City |
Easy Effort |
4.3 mi |
48:53 |
11:26 |
|
| 12/17/2014 |
Run |
Robert's Run |
Easy Effort |
5.1 mi |
48:54 |
9:37 |
|
| 3/18/2021 |
Run |
4 in Kanawha City |
Easy Effort |
4.1 mi |
48:58 |
11:59 |
|
| 7/3/2014 |
Run |
Log Cabin |
Easy Effort |
5.3 mi |
49:04 |
9:15 |
|
| 4/27/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.3 mi |
49:04 |
9:15 |
|
| 2/13/2014 |
Run |
MacCorkle |
Easy Effort |
5.1 mi |
49:37 |
9:49 |
|
| 6/20/2013 |
Run |
Short Bridge |
Repeats |
6.1 mi |
49:45 |
8:07 |
|
| 7/13/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.0 mi |
50:03 |
9:59 |
|
| 12/15/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
4.3 mi |
51:15 |
12:04 |
|
| 7/25/2014 |
Run |
4 in Kanawha City |
Easy Effort |
5.3 mi |
51:33 |
9:48 |
|
| 3/17/2015 |
Run |
Log Cabin |
Easy Effort |
5.3 mi |
52:20 |
9:59 |
|
| 3/4/2014 |
Run |
Log Cabin |
Easy Effort |
5.3 mi |
52:44 |
10:00 |
|
| 3/10/2014 |
Run |
Short Bridge |
Hard Effort |
6.1 mi |
53:08 |
8:40 |
|
| 3/23/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.3 mi |
53:21 |
10:08 |
|
| 7/7/2014 |
Run |
Log Cabin |
Easy Effort |
5.3 mi |
53:30 |
10:12 |
|
| 12/29/2014 |
Run |
Log Cabin |
Easy Effort |
5.1 mi |
54:27 |
10:41 |
|
| 5/21/2015 |
Run |
Kanawha City 6 Miler |
Medium Effort |
6.1 mi |
54:36 |
8:57 |
|
| 11/10/2014 |
Run |
|
Hill |
5.5 mi |
55:16 |
10:05 |
|
| 7/19/2014 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.4 mi |
55:16 |
10:10 |
|
| 5/22/2014 |
Run |
Short Bridge |
Easy Effort |
6.1 mi |
57:21 |
9:28 |
|
| 3/24/2015 |
Run |
UC 1/2 Marathon |
Easy Effort |
6.0 mi |
57:42 |
9:37 |
|
| 2/19/2014 |
Run |
Short Bridge |
Easy Effort |
6.1 mi |
58:25 |
9:36 |
|
| 6/9/2014 |
Run |
Short Bridge |
Easy Effort |
6.1 mi |
58:55 |
9:41 |
|
| 6/2/2014 |
Run |
carriage Trail |
Hill |
6.1 mi |
59:03 |
9:46 |
|
| 3/28/2014 |
Run |
Pops Run + |
Easy Effort |
6.0 mi |
59:23 |
9:54 |
|
| 3/30/2015 |
Run |
Short Bridge |
Easy Effort |
6.3 mi |
59:38 |
9:33 |
|
| 1/29/2015 |
Run |
Pops Run + |
Easy Effort |
6.4 mi |
59:43 |
9:21 |
|
| 9/27/2018 |
Run |
4 in Kanawha City + |
Easy Effort |
5.0 mi |
1:00:09 |
11:59 |
|
| 1/27/2014 |
Run |
MacCorkle |
Easy Effort |
6.2 mi |
1:00:15 |
9:43 |
|
| 12/11/2014 |
Run |
Long Bridge Tempo |
Tempo |
7.0 mi |
1:00:21 |
8:37 |
|
| 3/17/2014 |
Run |
Kanawha City 6 Miler |
Easy Effort |
6.1 mi |
1:00:40 |
9:56 |
|
| 2/21/2015 |
Run |
Shawnee Loops |
Easy Effort |
6.2 mi |
1:01:30 |
9:59 |
|
| 12/22/2014 |
Run |
Short Bridge |
Easy Effort |
6.3 mi |
1:02:02 |
9:56 |
|
| 7/13/2014 |
Run |
Fly Ash Fill |
Medium Effort |
5.2 mi |
1:02:13 |
12:01 |
|
| 5/27/2014 |
Run |
Log Cabin |
Easy Effort |
6.2 mi |
1:02:15 |
10:04 |
|