| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 12/5/2020 |
Run |
Track |
Tempo |
4.4 mi |
31:01 |
7:03 |
 |
| 4/18/2022 |
Run |
Road |
Race |
26.2 mi |
3:05:35 |
7:05 |
|
| 9/15/2021 |
Run |
Road |
Tempo |
10.4 mi |
1:13:40 |
7:06 |
|
| 4/8/2022 |
Run |
Road |
Tempo |
10.0 mi |
1:11:10 |
7:07 |
|
| 2/26/2023 |
Run |
Road |
Aerobic |
0.8 mi |
5:50 |
7:07 |
|
| 9/1/2022 |
Run |
Road |
Tempo |
8.3 mi |
59:15 |
7:07 |
|
| 10/6/2020 |
Run |
Road |
Interval |
4.3 mi |
30:50 |
7:08 |
|
| 1/28/2021 |
Run |
Road |
Tempo |
4.1 mi |
28:57 |
7:08 |
|
| 10/17/2018 |
Bike |
GW Parkway |
Easy |
9.1 mi |
1:05:00 |
7:09 |
|
| 1/11/2020 |
Run |
Track |
Tempo |
4.0 mi |
28:41 |
7:11 |
|
| 1/24/2023 |
Run |
Road |
Tempo |
9.6 mi |
1:08:52 |
7:11 |
|
| 2/5/2023 |
Run |
Road |
Tempo |
12.0 mi |
1:26:52 |
7:14 |
|
| 1/20/2023 |
Run |
Road |
Tempo |
8.2 mi |
59:29 |
7:15 |
|
| 9/5/2021 |
Run |
Road |
Long |
16.0 mi |
1:56:04 |
7:16 |
|
| 7/17/2020 |
Run |
Road |
Easy |
0.2 mi |
1:45 |
7:16 |
|
| 3/23/2022 |
Run |
Road |
Tempo |
14.0 mi |
1:42:00 |
7:18 |
|
| 12/1/2020 |
Run |
Road |
Easy |
4.3 mi |
31:08 |
7:18 |
|
| 3/2/2023 |
Run |
Road |
Interval |
10.0 mi |
1:13:18 |
7:19 |
|
| 2/9/2020 |
Run |
C&O |
Race |
13.1 mi |
1:36:02 |
7:20 |
|
| 3/26/2023 |
Run |
Road |
Interval |
6.4 mi |
47:02 |
7:21 |
|
| 3/8/2023 |
Run |
Road |
Tempo |
9.6 mi |
1:10:15 |
7:22 |
|
| 3/1/2023 |
Run |
Road |
Strides |
3.0 mi |
22:05 |
7:22 |
|
| 12/6/2020 |
Run |
Road |
Easy |
4.9 mi |
36:03 |
7:24 |
|
| 10/17/2021 |
Run |
Road |
Long |
22.0 mi |
2:42:53 |
7:24 |
|
| 9/21/2019 |
Run |
WO&D Trail |
Race |
12.8 mi |
1:34:40 |
7:25 |
|
| 6/17/2020 |
Run |
W&OD Trail |
Easy |
1.0 mi |
7:30 |
7:26 |
|
| 9/13/2022 |
Run |
Road |
Tempo |
11.3 mi |
1:23:49 |
7:27 |
|
| 2/11/2023 |
Run |
Road |
Tempo |
12.3 mi |
1:31:11 |
7:27 |
|
| 8/31/2022 |
Run |
Road |
Aerobic |
8.9 mi |
1:06:02 |
7:28 |
|
| 1/28/2023 |
Run |
Road |
Aerobic |
0.8 mi |
6:03 |
7:28 |
|
| 12/3/2020 |
Run |
Track |
Easy |
1.4 mi |
10:18 |
7:28 |
|
| 4/2/2023 |
Run |
Road |
Aerobic |
0.8 mi |
5:54 |
7:29 |
|
| 2/15/2023 |
Run |
Road |
Interval |
9.0 mi |
1:07:21 |
7:29 |
|
| 10/26/2021 |
Run |
Road |
Tempo |
10.0 mi |
1:14:54 |
7:29 |
|
| 3/19/2023 |
Run |
Road |
Aerobic |
10.0 mi |
1:15:00 |
7:30 |
|
| 2/25/2021 |
Run |
Track |
Interval |
4.9 mi |
36:45 |
7:31 |
|
| 1/14/2023 |
Run |
Road |
Aerobic |
8.9 mi |
1:06:30 |
7:31 |
|
| 7/22/2021 |
Run |
Track |
Tempo |
8.5 mi |
1:04:05 |
7:31 |
|
| 2/20/2021 |
Run |
Track |
Interval |
3.7 mi |
27:35 |
7:31 |
|
| 9/15/2022 |
Run |
Track |
Tempo |
8.7 mi |
1:05:24 |
7:32 |
|
| 10/26/2020 |
Run |
Track |
Long |
18.0 mi |
2:15:21 |
7:32 |
|
| 7/31/2021 |
Run |
Road |
Easy |
0.5 mi |
3:55 |
7:33 |
|
| 3/30/2022 |
Run |
Road |
Tempo |
14.5 mi |
1:49:17 |
7:33 |
|
| 1/15/2023 |
Run |
Road |
Aerobic |
0.3 mi |
1:58 |
7:33 |
|
| 12/2/2020 |
Run |
Road |
Easy |
4.1 mi |
31:03 |
7:33 |
|
| 12/18/2021 |
Run |
Road |
Easy |
13.0 mi |
1:38:05 |
7:33 |
|
| 8/15/2022 |
Run |
Road |
Tempo |
7.0 mi |
52:59 |
7:33 |
|
| 2/28/2021 |
Run |
Track |
Easy |
0.3 mi |
1:58 |
7:34 |
|
| 4/2/2022 |
Run |
Track |
Interval |
8.8 mi |
1:06:19 |
7:34 |
|
| 4/5/2022 |
Run |
Road |
Long |
16.7 mi |
2:06:12 |
7:34 |
|
| 5/11/2022 |
Run |
Road |
Interval |
9.0 mi |
1:08:09 |
7:35 |
|
| 9/7/2022 |
Run |
Road |
Tempo |
10.0 mi |
1:15:46 |
7:35 |
|
| 1/7/2022 |
Run |
Road |
Aerobic |
1.3 mi |
9:52 |
7:36 |
|
| 5/3/2022 |
Run |
Road |
Aerobic |
4.0 mi |
30:26 |
7:36 |
|
| 9/9/2022 |
Run |
Track |
Tempo |
8.7 mi |
1:06:13 |
7:36 |
|
| 2/22/2023 |
Run |
Road |
Aerobic |
2.0 mi |
15:30 |
7:36 |
|
| 2/25/2023 |
Run |
Road |
Strides |
1.2 mi |
8:50 |
7:37 |
|
| 3/17/2021 |
Run |
Hains Point |
Tempo |
9.0 mi |
1:08:34 |
7:37 |
|
| 8/13/2022 |
Run |
Road |
Long |
16.0 mi |
2:01:59 |
7:38 |
|
| 3/28/2023 |
Run |
Road |
Tempo |
7.0 mi |
53:34 |
7:38 |
|
| 9/17/2022 |
Run |
Road |
Long |
21.0 mi |
2:40:14 |
7:38 |
|
| 2/24/2022 |
Run |
Road |
Tempo |
9.5 mi |
1:12:28 |
7:39 |
|
| 8/8/2021 |
Run |
Road |
Long |
18.0 mi |
2:17:45 |
7:39 |
|
| 8/17/2022 |
Run |
Road |
Tempo |
8.4 mi |
1:04:04 |
7:39 |
|
| 3/11/2022 |
Run |
Road |
Tempo |
11.0 mi |
1:24:11 |
7:39 |
|
| 8/24/2022 |
Run |
Track |
Tempo |
7.9 mi |
1:00:17 |
7:40 |
|
| 9/3/2021 |
Run |
Road |
Tempo |
16.0 mi |
2:02:43 |
7:40 |
|
| 8/17/2021 |
Run |
Track |
Tempo |
9.6 mi |
1:13:15 |
7:41 |
|
| 9/10/2022 |
Run |
Road |
Long |
18.0 mi |
2:18:24 |
7:42 |
|
| 2/27/2020 |
Run |
Track |
Interval |
2.2 mi |
17:04 |
7:42 |
|
| 12/9/2021 |
Run |
Road |
Tempo |
5.1 mi |
39:33 |
7:42 |
|
| 8/9/2022 |
Run |
Treadmill |
Tempo |
6.0 mi |
46:13 |
7:43 |
|
| 10/24/2021 |
Run |
Road |
Long |
17.0 mi |
2:11:14 |
7:43 |
|
| 1/3/2023 |
Run |
Road |
Aerobic |
6.0 mi |
46:26 |
7:43 |
|
| 4/14/2022 |
Run |
Road |
Aerobic |
6.2 mi |
48:04 |
7:43 |
|
| 9/12/2019 |
Run |
Treadmill |
Tempo |
5.0 mi |
38:36 |
7:44 |
|
| 6/4/2020 |
Run |
W&OD Trail |
Tempo |
5.0 mi |
38:46 |
7:44 |
|
| 5/5/2022 |
Run |
Road |
Fartlek |
7.7 mi |
59:44 |
7:44 |
|
| 8/3/2021 |
Run |
Road |
Tempo |
9.5 mi |
1:13:25 |
7:44 |
|
| 9/5/2020 |
Run |
Road |
Long |
18.0 mi |
2:19:18 |
7:45 |
|
| 5/9/2022 |
Run |
Road |
Fartlek |
7.7 mi |
59:20 |
7:45 |
|
| 8/11/2022 |
Run |
Track |
Tempo |
7.0 mi |
54:11 |
7:45 |
|
| 10/18/2020 |
Run |
Rock Creek |
Long |
17.0 mi |
2:11:49 |
7:45 |
|
| 2/6/2022 |
Run |
Road |
Long |
17.0 mi |
2:11:54 |
7:45 |
|
| 7/3/2021 |
Run |
Road |
Long |
14.0 mi |
1:48:35 |
7:45 |
|
| 4/10/2020 |
Run |
Road |
Easy |
3.3 mi |
25:46 |
7:46 |
|
| 11/29/2020 |
Run |
Road |
Easy |
10.2 mi |
1:19:02 |
7:47 |
|
| 7/24/2021 |
Run |
Road |
Long |
16.0 mi |
2:04:28 |
7:47 |
|
| 3/13/2022 |
Run |
Road |
Long |
18.1 mi |
2:20:59 |
7:47 |
|
| 9/3/2022 |
Run |
Road |
Long |
20.0 mi |
2:35:43 |
7:47 |
|
| 3/5/2023 |
Run |
Road |
Long |
14.0 mi |
1:48:58 |
7:47 |
|
| 11/30/2020 |
Run |
Road |
Easy |
4.0 mi |
31:13 |
7:48 |
|
| 3/4/2022 |
Run |
Road |
Tempo |
12.9 mi |
1:40:48 |
7:48 |
|
| 5/4/2024 |
Run |
|
Aerobic |
1.2 mi |
9:12 |
7:48 |
|
| 7/15/2023 |
Run |
Road |
Aerobic |
7.7 mi |
1:00:17 |
7:48 |
|
| 3/7/2021 |
Run |
Road |
Long |
14.0 mi |
1:49:19 |
7:49 |
|
| 5/10/2022 |
Run |
Road |
Aerobic |
6.6 mi |
51:09 |
7:49 |
|
| 11/24/2020 |
Run |
Road |
Easy |
5.1 mi |
39:59 |
7:50 |
|
| 3/25/2022 |
Run |
Track |
Interval |
10.1 mi |
1:19:08 |
7:50 |
|
| 2/17/2021 |
Run |
Road |
Tempo |
6.0 mi |
47:03 |
7:50 |
|
|