| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/16/2013 |
Run |
Roadside |
Easy |
1.0 mi |
8:44 |
8:44 |
 |
| 3/17/2013 |
Run |
Shamrock Marathon |
Race :) |
26.2 mi |
3:59:27 |
9:09 |
|
| 3/18/2013 |
Run |
Roadside |
Easy |
2.0 mi |
20:14 |
10:07 |
|
| 3/19/2013 |
Run |
Roadside |
Easy |
4.0 mi |
33:26 |
8:22 |
|
| 3/20/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:27:00 |
8:42 |
|
| 3/21/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:22 |
6:22 |
|
| 3/21/2013 |
Run |
On Base |
Tempo |
4.0 mi |
33:00 |
8:15 |
|
| 3/22/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:28 |
7:44 |
|
| 3/23/2013 |
Run |
Yorktown 8 Miler |
Race :) |
8.0 mi |
1:02:28 |
7:49 |
|
| 3/24/2013 |
Run |
Roadside |
Long |
15.0 mi |
2:21:20 |
9:26 |
|
| 3/25/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:04 |
8:02 |
|
| 3/26/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:26:00 |
8:36 |
|
| 3/27/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:02 |
8:31 |
|
| 3/28/2013 |
Run |
Roadside |
Long |
11.0 mi |
1:39:10 |
9:01 |
|
| 3/29/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:23 |
8:42 |
|
| 3/30/2013 |
Run |
Sentara Princess Anne 5K |
Race :) |
5.0 km |
21:29 |
6:55 |
|
| 3/31/2013 |
Run |
Mount Trashmore Trails |
Long |
12.4 mi |
1:53:00 |
9:07 |
|
| 4/1/2013 |
Run |
Mount Trashmore Trails |
Long |
16.0 mi |
2:34:00 |
9:38 |
|
| 4/2/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:45 |
8:23 |
|
| 4/3/2013 |
Run |
Mount Trashmore Trails |
Tempo |
2.0 mi |
16:05 |
8:03 |
|
| 4/3/2013 |
Run |
Mount Trashmore Hill |
Hill Sprints |
2.0 mi |
20:50 |
10:25 |
|
| 4/3/2013 |
Run |
Mount Trashmore Trails |
Tempo |
2.0 mi |
15:46 |
7:53 |
|
| 4/4/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:52 |
7:26 |
|
| 4/5/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:04 |
8:02 |
|
| 4/6/2013 |
Run |
Salvation Army Kettle Krush 5K |
Race :) |
5.0 km |
21:58 |
7:05 |
|
| 4/7/2013 |
Run |
Run to Stop Youth AIDS 5K |
Race :) |
5.0 km |
23:00 |
7:25 |
|
| 4/7/2013 |
Run |
Roadside |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 4/8/2013 |
Run |
Treadmill |
Speed Drills |
1.5 mi |
9:58 |
6:39 |
|
| 4/8/2013 |
Run |
On Base |
Long |
5.5 mi |
51:00 |
9:17 |
|
| 4/9/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:44 |
6:44 |
|
| 4/9/2013 |
Run |
On Base |
Tempo |
4.0 mi |
35:50 |
8:58 |
|
| 4/10/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:30 |
8:15 |
|
| 4/11/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:25 |
8:13 |
|
| 4/12/2013 |
Run |
On Base |
Long |
5.0 mi |
43:00 |
8:36 |
|
| 4/13/2013 |
Run |
Dismal Swamp Stomp Half Marathon |
Race :) |
13.1 mi |
1:43:29 |
7:54 |
|
| 4/14/2013 |
Run |
Mount Trashmore Trails |
Long |
16.0 mi |
2:33:00 |
9:34 |
|
| 4/15/2013 |
Run |
Roadside |
Easy |
2.0 mi |
15:55 |
7:58 |
|
| 4/16/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:29 |
7:45 |
|
| 4/17/2013 |
Run |
NAVY NAS Oceana Spring 5K |
Race :) |
5.0 km |
21:50 |
7:02 |
|
| 4/18/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:15 |
8:08 |
|
| 4/19/2013 |
Run |
Roadside |
Easy |
1.2 mi |
10:52 |
9:04 |
|
| 4/20/2013 |
Run |
24 Hour Run for Cancer, Hampton VA |
Race :) |
76.3 mi |
24:00:00 |
18:54 |
|
| 4/21/2013 |
Run |
Roadside |
Easy |
1.2 mi |
13:21 |
11:08 |
|
| 4/22/2013 |
Run |
Roadside |
Easy |
2.0 mi |
18:28 |
9:14 |
|
| 4/23/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:44 |
8:52 |
|
| 4/24/2013 |
Run |
Roadside |
Long |
5.0 mi |
48:00 |
9:36 |
|
| 4/25/2013 |
Run |
Roadside |
Easy |
2.0 mi |
18:11 |
9:06 |
|
| 4/26/2013 |
Run |
Roadside |
Long |
5.0 mi |
42:12 |
8:27 |
|
| 4/27/2013 |
Run |
Independence Middle School 5K |
Race :) |
5.0 km |
21:55 |
7:04 |
|
| 4/28/2013 |
Run |
Roadside |
Long |
12.0 mi |
1:47:20 |
8:57 |
|
| 4/29/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:48 |
7:24 |
|
| 4/30/2013 |
Run |
Roadside |
Long |
6.0 mi |
53:20 |
8:54 |
|
| 5/1/2013 |
Run |
Treadmill |
Long |
5.0 mi |
41:50 |
8:22 |
|
| 5/2/2013 |
Run |
Mount Trashmore Trails |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 5/3/2013 |
Run |
Roadside |
Long |
12.0 mi |
1:46:20 |
8:52 |
|
| 5/4/2013 |
Run |
Saint Paul the Apostle Stingray 5K Run |
Race :) |
5.0 km |
23:58 |
7:43 |
|
| 5/5/2013 |
Run |
Roadside |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 5/6/2013 |
Run |
Treadmill |
Tempo |
2.0 mi |
17:00 |
8:30 |
|
| 5/6/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:30 |
6:30 |
|
| 5/7/2013 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:33 |
8:17 |
|
| 5/7/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:55 |
6:55 |
|
| 5/8/2013 |
Run |
Roadside |
Easy |
2.0 mi |
15:10 |
7:35 |
|
| 5/9/2013 |
Run |
NAVY PFA Test |
Race :) |
1.5 mi |
9:46 |
6:31 |
|
| 5/9/2013 |
Run |
Roadside |
Easy |
0.5 mi |
4:01 |
8:02 |
|
| 5/10/2013 |
Run |
Roadside |
Long |
6.0 mi |
53:00 |
8:50 |
|
| 5/11/2013 |
Run |
Lee's Friends 5K Norfolk Zoo |
Race :) |
5.0 km |
22:43 |
7:19 |
|
| 5/12/2013 |
Run |
Roadside |
Long |
12.0 mi |
1:52:00 |
9:20 |
|
| 5/13/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:22 |
8:11 |
|
| 5/14/2013 |
Run |
Roadside |
Long |
6.0 mi |
53:42 |
8:57 |
|
| 5/15/2013 |
Run |
Roadside |
Easy |
3.0 mi |
24:47 |
8:16 |
|
| 5/16/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:45 |
8:23 |
|
| 5/17/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 5/18/2013 |
Run |
12 Hour (3 Days at the Fair) Race, NJ |
Race :) |
55.0 mi |
12:00:00 |
13:06 |
|
| 5/22/2013 |
Bike |
Roadside |
Easy |
10.0 mi |
41:40 |
4:10 |
|
| 5/23/2013 |
Run |
Roadside |
EZ/Injured :( |
2.0 mi |
19:05 |
9:33 |
|
| 5/24/2013 |
Run |
Roadside |
EZ/Injured :( |
2.0 mi |
18:46 |
9:23 |
|
| 5/24/2013 |
Bike |
Roadside |
Easy |
8.0 mi |
29:00 |
3:38 |
|
| 5/25/2013 |
Run |
Roadside |
EZ/Injured :( |
1.0 mi |
8:55 |
8:55 |
|
| 5/27/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:38 |
7:19 |
|
| 5/28/2013 |
Run |
Roadside |
Long |
6.0 mi |
57:00 |
9:30 |
|
| 5/29/2013 |
Bike |
Roadside |
Easy |
10.0 mi |
35:30 |
3:33 |
|
| 5/29/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:33:00 |
9:18 |
|
| 5/30/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
17:50 |
8:55 |
|
| 5/31/2013 |
Run |
Roadside |
Long |
5.0 mi |
45:08 |
9:02 |
|
| 6/1/2013 |
Run |
Chesapeake Police Five-0 5K |
Race :) |
5.0 km |
24:08 |
7:47 |
|
| 6/2/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:02 |
8:01 |
|
| 6/3/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:31:00 |
9:06 |
|
| 6/4/2013 |
Run |
Roadside |
Long |
6.0 mi |
57:00 |
9:30 |
|
| 6/4/2013 |
Run |
Roadside |
Tempo |
4.0 mi |
36:05 |
9:02 |
|
| 6/5/2013 |
Run |
Roadside |
Long |
7.0 mi |
1:02:00 |
8:52 |
|
| 6/6/2013 |
Run |
Roadside |
Easy |
2.0 mi |
18:22 |
9:11 |
|
| 6/7/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:28 |
8:14 |
|
| 6/8/2013 |
Run |
OK5K Eggleston XC Race |
Race :) |
5.0 km |
23:50 |
7:41 |
|
| 6/9/2013 |
Run |
Go Rescue 5K Race |
Race :) |
5.0 km |
24:50 |
8:00 |
|
| 6/10/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:45 |
8:53 |
|
| 6/11/2013 |
Run |
Roadside |
Tempo |
3.0 mi |
25:55 |
8:39 |
|
| 6/12/2013 |
Run |
Roadside |
Long |
12.0 mi |
1:49:00 |
9:05 |
|
| 6/13/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
9:40 |
9:40 |
|
| 6/13/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:55 |
6:55 |
|
| 6/13/2013 |
Run |
Treadmill |
Tempo |
1.0 mi |
8:20 |
8:20 |
|