| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/6/2022 |
Run |
Road |
Long |
20.0 mi |
2:36:50 |
7:51 |
 |
| 12/7/2021 |
Run |
Road |
Easy |
5.2 mi |
40:50 |
7:51 |
|
| 12/19/2020 |
Run |
Road |
Easy |
1.5 mi |
11:55 |
7:51 |
|
| 4/23/2023 |
Run |
Road |
Aerobic |
4.4 mi |
34:51 |
7:53 |
|
| 3/9/2021 |
Run |
Road |
Tempo |
8.0 mi |
1:02:59 |
7:53 |
|
| 12/30/2022 |
Run |
Road |
Aerobic |
3.2 mi |
24:48 |
7:53 |
|
| 11/23/2019 |
Run |
Treadmill |
Tempo |
6.0 mi |
47:15 |
7:53 |
|
| 2/1/2022 |
Run |
Road |
Tempo |
13.0 mi |
1:42:32 |
7:53 |
|
| 9/12/2021 |
Run |
Road |
Long |
11.0 mi |
1:26:53 |
7:54 |
|
| 2/2/2020 |
Run |
WO&D to 4 Mile Run to Mt. Vernon |
Long |
15.0 mi |
1:58:23 |
7:54 |
|
| 3/5/2021 |
Run |
Road |
Easy |
5.2 mi |
40:38 |
7:54 |
|
| 1/30/2023 |
Run |
Road |
Aerobic |
4.0 mi |
31:44 |
7:54 |
|
| 3/21/2021 |
Run |
Hains Point |
Long |
18.0 mi |
2:22:16 |
7:54 |
|
| 12/28/2021 |
Run |
Road |
Aerobic |
7.4 mi |
58:46 |
7:55 |
|
| 9/26/2021 |
Run |
Road |
Recovery |
14.8 mi |
1:56:55 |
7:55 |
|
| 8/1/2021 |
Run |
Road |
Long |
18.0 mi |
2:22:37 |
7:55 |
|
| 8/22/2021 |
Run |
Road |
Long |
21.0 mi |
2:46:34 |
7:56 |
|
| 10/10/2021 |
Run |
Road |
Long |
18.0 mi |
2:22:55 |
7:57 |
|
| 5/6/2022 |
Run |
Road |
Aerobic |
4.1 mi |
32:28 |
7:57 |
|
| 2/14/2024 |
Run |
|
Fartlek |
4.0 mi |
31:46 |
7:57 |
|
| 1/26/2023 |
Run |
Road |
Aerobic |
5.5 mi |
43:31 |
7:57 |
|
| 7/5/2020 |
Run |
Road |
Long |
16.4 mi |
2:10:21 |
7:57 |
|
| 7/2/2021 |
Run |
Road |
Tempo |
10.0 mi |
1:19:32 |
7:57 |
|
| 1/31/2023 |
Run |
Road |
Aerobic |
6.2 mi |
48:53 |
7:57 |
|
| 12/21/2021 |
Run |
Road |
Aerobic |
3.9 mi |
30:37 |
7:58 |
|
| 7/7/2021 |
Run |
Track |
Tempo |
8.5 mi |
1:07:37 |
7:58 |
|
| 3/4/2021 |
Run |
Road |
Interval |
5.4 mi |
42:39 |
7:58 |
|
| 9/14/2022 |
Run |
Road |
Aerobic |
9.1 mi |
1:12:16 |
7:58 |
|
| 3/16/2021 |
Run |
Hains Point |
Easy |
8.0 mi |
1:03:46 |
7:58 |
|
| 5/9/2021 |
Run |
W&OD |
Long |
12.0 mi |
1:35:39 |
7:58 |
|
| 4/22/2023 |
Run |
Road |
Aerobic |
11.4 mi |
1:30:30 |
7:59 |
|
| 1/22/2023 |
Run |
Road |
Long |
10.1 mi |
1:20:06 |
7:59 |
|
| 4/4/2020 |
Run |
Road |
Easy |
10.0 mi |
1:19:47 |
7:59 |
|
| 12/28/2020 |
Run |
Road |
Easy |
5.1 mi |
41:01 |
7:59 |
|
| 9/12/2020 |
Run |
Towpath |
Long |
15.0 mi |
1:59:44 |
7:59 |
|
| 8/15/2020 |
Run |
Road |
Long |
16.0 mi |
2:07:52 |
8:00 |
|
| 5/4/2021 |
Run |
Road |
Tempo |
5.3 mi |
41:57 |
8:00 |
|
| 9/11/2021 |
Run |
Road |
Aerobic |
4.1 mi |
32:23 |
8:00 |
|
| 8/20/2022 |
Run |
Road |
Tempo |
9.0 mi |
1:12:01 |
8:01 |
|
| 11/9/2020 |
Run |
Track |
Easy |
5.2 mi |
41:23 |
8:01 |
|
| 3/2/2021 |
Run |
Road |
Tempo |
9.0 mi |
1:12:13 |
8:01 |
|
| 12/11/2021 |
Run |
Road |
Easy |
6.6 mi |
52:55 |
8:01 |
|
| 7/23/2022 |
Run |
Road |
Aerobic |
5.0 mi |
40:08 |
8:01 |
|
| 2/26/2023 |
Run |
Road |
Aerobic |
1.0 mi |
7:41 |
8:01 |
|
| 1/28/2022 |
Run |
Treadmill |
Tempo |
7.0 mi |
56:07 |
8:01 |
|
| 2/7/2023 |
Run |
Road |
Aerobic |
8.1 mi |
1:05:10 |
8:02 |
|
| 2/10/2013 |
Run |
Towpath |
Easy |
3.3 mi |
26:30 |
8:02 |
|
| 2/27/2022 |
Run |
Road |
Aerobic |
1.5 mi |
12:13 |
8:02 |
|
| 3/24/2023 |
Run |
Road |
Aerobic |
5.0 mi |
40:24 |
8:02 |
|
| 8/26/2022 |
Run |
Road |
Aerobic |
2.0 mi |
16:24 |
8:03 |
|
| 4/11/2022 |
Run |
Road |
Long |
13.3 mi |
1:46:43 |
8:03 |
|
| 9/2/2022 |
Run |
Road |
Aerobic |
8.2 mi |
1:06:04 |
8:03 |
|
| 6/15/2021 |
Run |
Road |
Tempo |
5.0 mi |
40:19 |
8:03 |
|
| 3/23/2023 |
Run |
Road |
Aerobic |
3.0 mi |
24:14 |
8:04 |
|
| 3/26/2021 |
Run |
Capital Crescent Trail |
Long |
6.0 mi |
48:25 |
8:04 |
|
| 1/8/2023 |
Run |
Road |
Long |
2.5 mi |
19:59 |
8:04 |
|
| 2/25/2021 |
Run |
Track |
Easy |
1.0 mi |
8:09 |
8:04 |
|
| 8/21/2022 |
Run |
Road |
Long |
18.0 mi |
2:25:07 |
8:04 |
|
| 3/13/2023 |
Run |
Road |
Aerobic |
4.0 mi |
32:25 |
8:04 |
|
| 9/5/2022 |
Run |
Road |
Aerobic |
2.3 mi |
18:48 |
8:05 |
|
| 9/8/2022 |
Run |
Road |
Aerobic |
5.6 mi |
45:07 |
8:05 |
|
| 5/5/2024 |
Run |
|
Aerobic |
0.2 mi |
1:27 |
8:05 |
|
| 5/5/2024 |
Run |
|
Aerobic |
2.5 mi |
20:02 |
8:05 |
|
| 10/17/2019 |
Run |
Road |
Easy |
8.0 mi |
1:04:47 |
8:06 |
|
| 9/28/2020 |
Run |
Road |
Tempo |
12.0 mi |
1:37:04 |
8:06 |
|
| 2/19/2020 |
Run |
Track |
Interval |
2.3 mi |
18:12 |
8:06 |
|
| 7/26/2022 |
Run |
Road |
Tempo |
7.2 mi |
58:01 |
8:06 |
|
| 3/7/2023 |
Run |
Road |
Aerobic |
10.0 mi |
1:21:03 |
8:06 |
|
| 8/2/2022 |
Run |
Treadmill |
Tempo |
6.0 mi |
48:35 |
8:06 |
|
| 7/29/2020 |
Run |
Road |
Easy |
10.0 mi |
1:21:13 |
8:07 |
|
| 9/6/2022 |
Run |
Road |
Aerobic |
8.0 mi |
1:04:57 |
8:07 |
|
| 3/9/2022 |
Run |
Track |
Interval |
10.6 mi |
1:25:49 |
8:07 |
|
| 7/18/2021 |
Run |
Road |
Long |
15.4 mi |
2:05:09 |
8:07 |
|
| 5/7/2021 |
Run |
Road |
Easy |
4.2 mi |
34:15 |
8:08 |
|
| 8/2/2020 |
Run |
Capital Cresent Trail |
Long |
14.0 mi |
1:53:44 |
8:08 |
|
| 3/18/2023 |
Run |
Road |
Aerobic |
6.1 mi |
49:08 |
8:08 |
|
| 2/8/2024 |
Run |
|
Fartlek |
4.0 mi |
32:34 |
8:08 |
|
| 2/2/2021 |
Run |
Road |
Tempo |
7.1 mi |
57:21 |
8:08 |
|
| 11/29/2019 |
Run |
Road |
Easy |
10.0 mi |
1:21:20 |
8:08 |
|
| 2/28/2024 |
Run |
|
Fartlek |
4.5 mi |
36:35 |
8:08 |
|
| 4/1/2023 |
Run |
Road |
Aerobic |
3.0 mi |
24:33 |
8:08 |
|
| 11/4/2020 |
Run |
Track |
Easy |
6.0 mi |
48:53 |
8:09 |
|
| 6/22/2020 |
Run |
Road |
Easy |
2.1 mi |
16:41 |
8:09 |
|
| 12/8/2021 |
Run |
Road |
Easy |
5.0 mi |
41:01 |
8:09 |
|
| 4/19/2013 |
Run |
Road |
Easy |
5.0 mi |
40:42 |
8:09 |
|
| 2/18/2024 |
Run |
|
Aerobic |
5.0 mi |
40:51 |
8:10 |
|
| 2/10/2022 |
Run |
Road |
Tempo |
12.0 mi |
1:37:56 |
8:10 |
|
| 9/24/2021 |
Run |
Road |
Recovery |
5.2 mi |
42:24 |
8:10 |
|
| 6/14/2020 |
Run |
Capital Cresent Trail |
Long |
17.0 mi |
2:18:48 |
8:10 |
|
| 3/14/2023 |
Run |
Road |
Aerobic |
6.0 mi |
49:16 |
8:10 |
|
| 8/11/2021 |
Run |
Road |
Aerobic |
11.0 mi |
1:29:54 |
8:10 |
|
| 9/5/2022 |
Run |
Road |
Aerobic |
2.5 mi |
20:00 |
8:10 |
|
| 12/13/2021 |
Run |
Road |
Easy |
6.0 mi |
49:18 |
8:10 |
|
| 8/29/2022 |
Run |
Road |
Aerobic |
2.0 mi |
16:25 |
8:10 |
|
| 10/31/2021 |
Run |
Road |
Long |
13.0 mi |
1:46:14 |
8:10 |
|
| 4/13/2013 |
Run |
Road |
Easy |
5.0 mi |
40:50 |
8:10 |
|
| 4/5/2014 |
Run |
Road |
Easy |
1.2 mi |
9:48 |
8:10 |
|
| 2/24/2023 |
Run |
Road |
Aerobic |
10.0 mi |
1:21:40 |
8:11 |
|
| 12/6/2021 |
Run |
Road |
Easy |
5.2 mi |
42:04 |
8:11 |
|
| 3/15/2023 |
Run |
Treadmill |
LT1 |
8.0 mi |
1:05:21 |
8:11 |
|