| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 6/25/2019 |
Run |
|
Tempo |
5.7 mi |
56:19 |
9:53 |
 |
| 10/6/2019 |
Run |
|
Medium Long |
10.0 mi |
1:42:56 |
10:17 |
|
| 8/24/2019 |
Run |
2nd leg HTC |
Race |
4.1 mi |
37:22 |
9:13 |
|
| 8/24/2019 |
Run |
3rd Leg HTC |
Race |
3.7 mi |
34:04 |
9:08 |
|
| 6/13/2019 |
Run |
4 in Kanawha City |
Easy Effort |
4.1 mi |
43:29 |
10:42 |
|
| 8/5/2019 |
Run |
4 in Kanawha City |
Medium Effort |
4.4 mi |
41:35 |
9:33 |
|
| 9/18/2019 |
Run |
4 in Kanawha City |
Easy Effort |
4.4 mi |
45:16 |
10:20 |
|
| 9/24/2019 |
Run |
4 in Kanawha City |
Easy Effort |
4.3 mi |
44:51 |
10:21 |
|
| 10/18/2019 |
Run |
4 in Kanawha City |
Medium Effort |
4.3 mi |
40:33 |
9:32 |
|
| 12/16/2019 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
46:54 |
11:10 |
|
| 3/10/2020 |
Run |
4 in Kanawha City |
Easy Effort |
4.1 mi |
48:22 |
11:43 |
|
| 10/23/2020 |
Run |
4 in Kanawha City |
Easy Effort |
4.3 mi |
49:02 |
11:21 |
|
| 11/10/2020 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
51:17 |
12:06 |
|
| 11/18/2020 |
Run |
4 in Kanawha City |
Easy Effort |
4.2 mi |
49:03 |
11:38 |
|
| 2/4/2021 |
Run |
4 in Kanawha City |
Easy Effort |
4.0 mi |
47:25 |
11:50 |
|
| 2/10/2021 |
Run |
4 in Kanawha City |
Easy Effort |
4.0 mi |
48:51 |
12:08 |
|
| 7/24/2019 |
Run |
4 in Kanawha City + |
Medium Effort |
5.0 mi |
51:40 |
10:16 |
|
| 10/30/2019 |
Run |
4 in Kanawha City + |
Easy Effort |
5.3 mi |
52:23 |
9:59 |
|
| 12/10/2019 |
Run |
4 in Kanawha City + |
Easy Effort |
5.3 mi |
59:29 |
11:20 |
|
| 1/15/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
4.6 mi |
51:47 |
11:22 |
|
| 1/21/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
4.7 mi |
53:49 |
11:33 |
|
| 2/13/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
4.5 mi |
46:18 |
10:16 |
|
| 2/27/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
5.0 mi |
51:50 |
10:20 |
|
| 8/24/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
5.7 mi |
1:02:58 |
11:02 |
|
| 10/5/2020 |
Run |
4 in Kanawha City + |
Easy Effort |
5.8 mi |
1:02:30 |
10:47 |
|
| 1/5/2021 |
Run |
4 in Kanawha City + |
Easy Effort |
5.7 mi |
1:05:24 |
11:33 |
|
| 9/17/2020 |
Run |
5 in KC |
Easy Effort |
5.5 mi |
59:16 |
10:51 |
|
| 11/4/2020 |
Run |
5 in KC |
Easy Effort |
5.0 mi |
56:24 |
11:16 |
|
| 11/24/2020 |
Run |
5 in KC |
Easy Effort |
5.4 mi |
1:04:19 |
11:50 |
|
| 11/30/2020 |
Run |
5 in KC |
Easy Effort |
5.8 mi |
1:08:29 |
11:51 |
|
| 8/17/2019 |
Run |
Air Port Run |
Easy Effort |
1.1 mi |
11:18 |
10:34 |
|
| 8/17/2019 |
Run |
Air Port Run |
Race |
3.1 mi |
26:55 |
8:50 |
|
| 7/31/2020 |
Run |
Britt Tire |
Easy Effort |
2.3 mi |
24:11 |
10:45 |
|
| 4/13/2020 |
Run |
C & P Boat Dock |
Easy Effort |
4.0 mi |
42:32 |
10:35 |
|
| 12/24/2020 |
Run |
Carolina Shores |
Easy Effort |
3.1 mi |
36:54 |
11:50 |
|
| 8/31/2019 |
Run |
CDR |
Easy Effort |
1.5 mi |
17:47 |
12:11 |
|
| 8/31/2019 |
Run |
CDR 5K |
Race |
3.1 mi |
33:30 |
10:45 |
|
| 11/28/2019 |
Run |
Drumstick Dash |
Race |
3.3 mi |
29:06 |
8:56 |
|
| 12/29/2019 |
Run |
Dunbar Mickey D's |
Medium Long |
12.1 mi |
2:06:39 |
10:31 |
|
| 2/9/2020 |
Run |
Fujiyama |
Long |
15.1 mi |
2:35:46 |
10:21 |
|
| 2/1/2020 |
Run |
Hilton Head Relay |
Race |
4.2 mi |
37:42 |
8:55 |
|
| 2/1/2020 |
Run |
Hilton Head Relay |
Race |
5.2 mi |
48:41 |
9:20 |
|
| 5/20/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
33:24 |
10:04 |
|
| 6/13/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
33:32 |
10:14 |
|
| 7/24/2019 |
Run |
Kanawha Blvd 3 miler |
Medium Effort |
3.3 mi |
30:31 |
9:12 |
|
| 8/5/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
33:38 |
10:08 |
|
| 9/18/2019 |
Run |
Kanawha Blvd 3 miler |
Hard Effort |
3.3 mi |
30:19 |
9:12 |
|
| 9/24/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
33:05 |
10:02 |
|
| 10/30/2019 |
Run |
Kanawha Blvd 3 miler |
Easy Effort |
3.3 mi |
32:40 |
9:51 |
|
| 1/15/2020 |
Run |
Kanawha Blvd 3 miler |
Hard Effort |
3.3 mi |
31:46 |
9:36 |
|
| 9/11/2020 |
Run |
Kanawha City 3 Miler |
Easy Effort |
3.1 mi |
34:55 |
11:10 |
|
| 4/20/2020 |
Run |
Kanawha city 4 Miler plus |
Easy Effort |
5.0 mi |
54:03 |
10:47 |
|
| 5/20/2019 |
Run |
Kanawha City 6 Miler |
Easy Effort |
6.6 mi |
1:09:41 |
10:36 |
|
| 6/19/2019 |
Run |
Kanawha City 6 Miler |
Easy Effort |
6.0 mi |
1:01:46 |
10:14 |
|
| 9/11/2020 |
Run |
Kanawha City Cool Down |
Easy Effort |
0.9 mi |
10:15 |
11:32 |
|
| 5/8/2019 |
Run |
Log Cabin |
Easy Effort |
5.1 mi |
54:21 |
10:35 |
|
| 5/14/2019 |
Run |
Log Cabin |
Easy Effort |
5.5 mi |
59:26 |
10:49 |
|
| 7/30/2019 |
Run |
Log Cabin |
Easy Effort |
5.5 mi |
1:00:31 |
11:01 |
|
| 9/12/2019 |
Run |
Log Cabin |
Easy Effort |
5.5 mi |
56:07 |
10:12 |
|
| 9/30/2019 |
Run |
Log Cabin |
Easy Effort |
6.6 mi |
1:10:16 |
10:44 |
|
| 9/23/2020 |
Run |
Log Cabin |
Easy Effort |
5.8 mi |
1:02:41 |
10:50 |
|
| 7/7/2019 |
Run |
Loops in Nitro Industrial Park |
Hard Effort |
6.3 mi |
1:00:02 |
9:31 |
|
| 7/13/2019 |
Run |
Loops in Nitro Industrial Park |
Medium Effort |
5.1 mi |
51:02 |
10:01 |
|
| 8/10/2019 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.2 mi |
51:50 |
9:57 |
|
| 10/12/2019 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
7.1 mi |
1:12:45 |
10:18 |
|
| 2/15/2020 |
Run |
Loops in Nitro Industrial Park |
Repeats |
8.0 mi |
1:18:53 |
9:50 |
|
| 3/28/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
6.6 mi |
1:13:14 |
11:11 |
|
| 4/26/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
7.3 mi |
1:19:21 |
10:53 |
|
| 6/7/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
7.1 mi |
1:17:30 |
11:00 |
|
| 6/13/2020 |
Run |
Loops in Nitro Industrial Park |
Medium Effort |
6.3 mi |
1:01:31 |
9:49 |
|
| 7/19/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.0 mi |
55:51 |
11:09 |
|
| 7/19/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.1 mi |
34:31 |
11:04 |
|
| 9/5/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
6.2 mi |
1:06:31 |
10:40 |
|
| 10/11/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
5.3 mi |
59:11 |
11:11 |
|
| 10/17/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
6.2 mi |
1:10:23 |
11:17 |
|
| 11/29/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
4.0 mi |
45:13 |
11:15 |
|
| 12/6/2020 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
6.6 mi |
1:17:16 |
11:47 |
|
| 1/17/2021 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
4.0 mi |
49:25 |
12:15 |
|
| 1/23/2021 |
Run |
Loops in Nitro Industrial Park |
Easy Effort |
3.1 mi |
35:59 |
11:33 |
|
| 1/27/2020 |
Run |
Modified Log Cabin |
Medium Effort |
5.5 mi |
55:16 |
9:59 |
|
| 4/3/2020 |
Run |
Modified Log Cabin |
Progression |
6.3 mi |
1:03:33 |
10:11 |
|
| 8/23/2019 |
Run |
Mt Hood 1st Leg |
Race |
5.6 mi |
45:27 |
8:08 |
|
| 7/1/2019 |
Run |
New Pops Course |
Easy Effort |
4.4 mi |
44:42 |
10:10 |
|
| 9/6/2019 |
Run |
New Pops Course |
Easy Effort |
3.5 mi |
36:58 |
10:34 |
|
| 8/18/2020 |
Run |
New Pops Course |
Medium Effort |
5.9 mi |
1:02:26 |
10:39 |
|
| 1/29/2021 |
Run |
New Pops Course |
Easy Effort |
3.2 mi |
34:42 |
11:01 |
|
| 10/29/2020 |
Run |
Nitro Ball Field |
Easy Effort |
5.0 mi |
59:15 |
11:50 |
|
| 5/26/2019 |
Run |
Nitro Industrial |
Easy Effort |
5.3 mi |
56:27 |
10:46 |
|
| 6/1/2019 |
Run |
Nitro Industrial |
Hard Effort |
7.0 mi |
1:08:02 |
9:43 |
|
| 12/22/2019 |
Run |
Nitro Industrial |
Easy Effort |
4.1 mi |
42:00 |
10:15 |
|
| 2/22/2020 |
Run |
Nitro Industrial |
Repeats |
8.3 mi |
1:25:49 |
10:24 |
|
| 3/22/2020 |
Run |
Nitro Industrial |
Easy Effort |
7.0 mi |
1:13:51 |
10:31 |
|
| 5/2/2020 |
Run |
Nitro Industrial |
Easy Effort |
7.0 mi |
1:12:57 |
10:25 |
|
| 12/12/2020 |
Run |
Nitro Industrial |
Easy Effort |
4.3 mi |
44:38 |
10:31 |
|
| 6/7/2019 |
Run |
Pops Run |
Easy Effort |
3.1 mi |
34:36 |
11:06 |
|
| 12/30/2020 |
Run |
Pops Run |
Easy Effort |
3.2 mi |
32:52 |
10:21 |
|
| 1/11/2021 |
Run |
Pops Run |
Easy Effort |
3.3 mi |
39:26 |
11:51 |
|
| 3/5/2020 |
Run |
Pops Run + |
Easy Effort |
4.1 mi |
48:00 |
11:41 |
|
| 3/16/2020 |
Run |
Pops Run + |
Easy Effort |
5.5 mi |
1:00:06 |
10:55 |
|
| 9/29/2020 |
Run |
Pops Run + |
Easy Effort |
4.1 mi |
50:09 |
12:09 |
|