| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/24/2013 |
Run |
Steps for Fonda |
Race |
5.0 km |
27:10 |
8:45 |
 |
| 3/29/2013 |
Run |
Moonlight Flight |
Race |
5.0 km |
28:02 |
9:02 |
|
| 4/20/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
41:51 |
9:31 |
|
| 4/21/2013 |
Run |
track |
Easy |
5.0 mi |
47:42 |
9:33 |
|
| 4/22/2013 |
Run |
treadmill |
Easy |
3.0 mi |
28:33 |
9:31 |
|
| 4/24/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:30 |
11:00 |
|
| 4/24/2013 |
Run |
treadmill |
Tempo |
5.0 mi |
44:03 |
8:49 |
|
| 4/24/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:30 |
11:00 |
|
| 4/26/2013 |
Run |
treadmill |
Easy |
3.5 mi |
34:00 |
9:43 |
|
| 4/27/2013 |
Run |
rock creek park |
Long |
9.9 mi |
1:39:59 |
10:06 |
|
| 4/28/2013 |
Run |
treadmill |
Easy |
5.0 mi |
47:42 |
9:33 |
|
| 4/30/2013 |
Run |
treadmill |
Fartlek |
5.0 mi |
46:26 |
9:18 |
|
| 5/1/2013 |
Run |
treadmill |
Easy |
4.1 mi |
40:00 |
9:44 |
|
| 5/2/2013 |
Run |
Veteran's Park |
Easy |
2.6 mi |
24:14 |
9:31 |
|
| 5/3/2013 |
Bike |
|
Easy |
4.9 mi |
20:00 |
4:08 |
|
| 5/4/2013 |
Run |
Cinco de RunO |
Race |
10.0 km |
55:26 |
8:56 |
|
| 5/6/2013 |
Run |
rock creek park |
Easy |
4.5 mi |
42:56 |
9:33 |
|
| 5/7/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:53 |
|
| 5/8/2013 |
Run |
track |
Tempo |
3.0 mi |
23:54 |
7:58 |
|
| 5/9/2013 |
Run |
treadmill |
Easy |
4.7 mi |
45:00 |
9:33 |
|
| 5/11/2013 |
Run |
harvest baptist loop |
Long |
11.9 mi |
2:00:28 |
10:10 |
|
| 5/12/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
41:53 |
9:32 |
|
| 5/14/2013 |
Run |
treadmill |
Easy |
0.5 mi |
5:23 |
10:46 |
|
| 5/14/2013 |
Run |
treadmill |
Tempo |
6.0 mi |
52:41 |
8:47 |
|
| 5/15/2013 |
Run |
treadmill |
Easy |
5.0 mi |
49:21 |
9:53 |
|
| 5/17/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:54 |
|
| 5/18/2013 |
Run |
treadmill |
Long |
12.1 mi |
2:00:00 |
9:58 |
|
| 5/19/2013 |
Run |
veterans park loop |
Easy |
6.3 mi |
1:02:27 |
9:58 |
|
| 5/22/2013 |
Run |
track |
Fartlek |
3.0 mi |
26:10 |
8:44 |
|
| 5/23/2013 |
Run |
treadmill |
Easy |
6.3 mi |
1:00:00 |
9:31 |
|
| 5/24/2013 |
Run |
rock creek park |
Easy |
4.4 mi |
42:20 |
9:38 |
|
| 5/25/2013 |
Run |
Burt's Creek loop |
Long |
9.0 mi |
1:28:32 |
9:49 |
|
| 5/27/2013 |
Run |
rock creek park |
Tempo |
3.3 mi |
27:01 |
8:12 |
|
| 5/29/2013 |
Run |
treadmill |
Easy |
6.4 mi |
1:00:00 |
9:26 |
|
| 5/30/2013 |
Run |
treadmill |
Easy |
6.1 mi |
1:00:00 |
9:48 |
|
| 5/31/2013 |
Run |
Veteran's Park |
Easy |
3.5 mi |
33:30 |
9:35 |
|
| 6/1/2013 |
Run |
rock creek park |
Easy |
6.6 mi |
1:05:10 |
9:53 |
|
| 6/3/2013 |
Run |
treadmill |
Easy |
4.6 mi |
45:00 |
9:42 |
|
| 6/5/2013 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
9:55 |
|
| 6/7/2013 |
Run |
track |
Easy |
2.0 mi |
18:24 |
9:12 |
|
| 6/8/2013 |
Run |
Bootlegger Half Marathon |
Race |
13.1 mi |
2:10:40 |
9:59 |
|
| 6/12/2013 |
Run |
track |
Easy |
4.0 mi |
38:55 |
9:44 |
|
| 6/13/2013 |
Run |
around town |
Easy |
3.3 mi |
36:14 |
10:55 |
|
| 6/14/2013 |
Run |
around town |
Easy |
4.3 mi |
45:30 |
10:35 |
|
| 6/15/2013 |
Run |
Burt's Creek loop |
Long |
9.0 mi |
1:34:50 |
10:31 |
|
| 6/17/2013 |
Run |
treadmill |
Easy |
5.0 mi |
52:48 |
10:34 |
|
| 6/18/2013 |
Run |
around town |
Easy |
4.3 mi |
46:31 |
10:50 |
|
| 6/19/2013 |
Run |
treadmill |
Interval |
5.0 mi |
48:20 |
9:40 |
|
| 6/20/2013 |
Run |
around town |
Easy |
4.7 mi |
48:01 |
10:20 |
|
| 6/22/2013 |
Run |
around town |
Long |
9.9 mi |
1:42:35 |
10:23 |
|
| 6/23/2013 |
Run |
rock creek park |
Fartlek |
4.4 mi |
41:56 |
9:32 |
|
| 6/25/2013 |
Run |
around town |
Easy |
3.9 mi |
42:32 |
10:55 |
|
| 6/26/2013 |
Run |
treadmill |
Tempo |
7.0 mi |
1:07:12 |
9:36 |
|
| 6/28/2013 |
Run |
track |
Easy |
4.0 mi |
39:06 |
9:47 |
|
| 6/29/2013 |
Run |
rock creek park |
Easy |
6.6 mi |
1:08:46 |
10:26 |
|
| 6/30/2013 |
Run |
hwy 9 out and back |
Long |
12.3 mi |
2:07:29 |
10:22 |
|
| 7/3/2013 |
Run |
around town |
Easy |
4.6 mi |
47:37 |
10:27 |
|
| 7/4/2013 |
Run |
track |
Easy |
5.0 mi |
50:19 |
10:04 |
|
| 7/5/2013 |
Run |
treadmill |
Easy |
4.0 mi |
42:00 |
10:30 |
|
| 7/6/2013 |
Run |
Veteran's Park |
Easy |
6.2 mi |
1:03:49 |
10:18 |
|
| 7/7/2013 |
Run |
around town |
Easy |
5.5 mi |
57:31 |
10:25 |
|
| 7/9/2013 |
Run |
treadmill |
Easy |
5.0 mi |
52:46 |
10:34 |
|
| 7/10/2013 |
Run |
around town |
Tempo |
7.0 mi |
1:06:26 |
9:34 |
|
| 7/11/2013 |
Run |
around town |
Easy |
4.0 mi |
42:49 |
10:40 |
|
| 7/13/2013 |
Run |
gold creek loop |
Long |
11.6 mi |
2:08:26 |
11:03 |
|
| 7/14/2013 |
Run |
around town |
Fartlek |
5.4 mi |
53:36 |
9:52 |
|
| 7/16/2013 |
Run |
treadmill |
Easy |
6.0 mi |
59:31 |
9:56 |
|
| 7/17/2013 |
Run |
treadmill |
Interval |
5.5 mi |
51:49 |
9:26 |
|
| 7/18/2013 |
Run |
around town |
Easy |
4.8 mi |
49:18 |
10:17 |
|
| 7/20/2013 |
Run |
around town |
Tempo |
3.5 mi |
31:58 |
9:07 |
|
| 7/22/2013 |
Run |
Jekyll Island |
Easy |
6.5 mi |
1:10:00 |
10:47 |
|
| 7/31/2013 |
Run |
around town |
Easy |
3.5 mi |
36:02 |
10:18 |
|
| 8/2/2013 |
Run |
around town |
Easy |
4.7 mi |
46:54 |
9:57 |
|
| 8/3/2013 |
Run |
around town |
Long |
10.6 mi |
1:50:15 |
10:25 |
|
| 8/4/2013 |
Run |
Veteran's Park |
Fartlek |
3.7 mi |
32:56 |
8:55 |
|
| 8/6/2013 |
Run |
around town |
Easy |
5.8 mi |
57:47 |
9:54 |
|
| 8/7/2013 |
Run |
treadmill |
Tempo |
7.0 mi |
1:03:55 |
9:08 |
|
| 8/8/2013 |
Run |
track |
Easy |
6.0 mi |
58:42 |
9:47 |
|
| 8/10/2013 |
Run |
Big Creek Greenway |
Long |
13.8 mi |
2:26:15 |
10:36 |
|
| 8/11/2013 |
Run |
around town |
Fartlek |
2.7 mi |
24:58 |
9:19 |
|
| 8/13/2013 |
Run |
treadmill |
Easy |
8.0 mi |
1:18:42 |
9:51 |
|
| 8/14/2013 |
Run |
track |
Interval |
7200.0 m |
40:44 |
9:07 |
|
| 8/15/2013 |
Run |
treadmill |
Easy |
7.2 mi |
1:10:00 |
9:48 |
|
| 8/17/2013 |
Run |
around town |
Long |
13.0 mi |
2:19:32 |
10:44 |
|
| 8/18/2013 |
Run |
around town |
Easy |
5.3 mi |
51:30 |
9:39 |
|
| 8/20/2013 |
Run |
treadmill |
Easy |
8.0 mi |
1:17:25 |
9:41 |
|
| 8/21/2013 |
Run |
rock creek park |
Tempo |
5.5 mi |
51:02 |
9:17 |
|
| 8/22/2013 |
Run |
treadmill |
Easy |
6.2 mi |
1:00:00 |
9:38 |
|
| 8/25/2013 |
Run |
rock creek park |
Long |
11.0 mi |
1:49:37 |
9:58 |
|
| 8/27/2013 |
Run |
treadmill |
Easy |
5.0 mi |
47:35 |
9:31 |
|
| 8/28/2013 |
Run |
around town |
Easy |
4.0 mi |
37:25 |
9:27 |
|
| 8/29/2013 |
Run |
track |
Interval |
3.0 mi |
26:32 |
8:51 |
|
| 8/31/2013 |
Run |
rock creek park |
Easy |
3.2 mi |
29:40 |
9:17 |
|
| 9/2/2013 |
Run |
labor day 10k 2013 |
Race |
10.0 km |
1:02:30 |
10:04 |
|
| 9/4/2013 |
Run |
around town |
Easy |
4.4 mi |
43:00 |
9:44 |
|
| 9/6/2013 |
Run |
track |
Tempo |
4.0 mi |
35:13 |
8:49 |
|
| 9/12/2013 |
Run |
track |
Easy |
3.0 mi |
28:08 |
9:23 |
|
| 9/13/2013 |
Run |
treadmill |
Easy |
4.0 mi |
38:22 |
9:36 |
|
| 9/26/2013 |
Run |
treadmill |
Easy |
3.0 mi |
28:55 |
9:39 |
|
| 9/28/2013 |
Run |
rock creek park |
Easy |
3.2 mi |
29:51 |
9:20 |
|
|