| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/21/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:22 |
6:22 |
 |
| 5/6/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:30 |
6:30 |
|
| 5/9/2013 |
Run |
NAVY PFA Test |
Race :) |
1.5 mi |
9:46 |
6:31 |
|
| 4/8/2013 |
Run |
Treadmill |
Speed Drills |
1.5 mi |
9:58 |
6:39 |
|
| 4/9/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:44 |
6:44 |
|
| 3/30/2013 |
Run |
Sentara Princess Anne 5K |
Race :) |
5.0 km |
21:29 |
6:55 |
|
| 3/15/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
13:50 |
6:55 |
|
| 5/7/2013 |
Run |
Treadmill |
Speed Drills |
1.0 mi |
6:55 |
6:55 |
|
| 4/17/2013 |
Run |
NAVY NAS Oceana Spring 5K |
Race :) |
5.0 km |
21:50 |
7:02 |
|
| 2/2/2013 |
Run |
Polar Plunge 5K |
Race :) |
5.0 km |
21:54 |
7:03 |
|
| 4/27/2013 |
Run |
Independence Middle School 5K |
Race :) |
5.0 km |
21:55 |
7:04 |
|
| 4/6/2013 |
Run |
Salvation Army Kettle Krush 5K |
Race :) |
5.0 km |
21:58 |
7:05 |
|
| 3/1/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:20 |
7:10 |
|
| 5/11/2013 |
Run |
Lee's Friends 5K Norfolk Zoo |
Race :) |
5.0 km |
22:43 |
7:19 |
|
| 1/3/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:40 |
7:20 |
|
| 3/9/2013 |
Run |
Cox High School 1 Mile |
Race :) |
1.0 mi |
7:20 |
7:20 |
|
| 3/9/2013 |
Run |
Cox High School 5K |
Race :) |
5.0 km |
22:51 |
7:22 |
|
| 1/7/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:45 |
7:23 |
|
| 4/29/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:48 |
7:24 |
|
| 4/7/2013 |
Run |
Run to Stop Youth AIDS 5K |
Race :) |
5.0 km |
23:00 |
7:25 |
|
| 12/10/2012 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:50 |
7:25 |
|
| 4/4/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
14:52 |
7:26 |
|
| 2/27/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
15:10 |
7:35 |
|
| 5/8/2013 |
Run |
Roadside |
Easy |
2.0 mi |
15:10 |
7:35 |
|
| 12/31/2012 |
Run |
Beat The Ball 5K |
Race :) |
5.0 km |
23:55 |
7:42 |
|
| 5/4/2013 |
Run |
Saint Paul the Apostle Stingray 5K Run |
Race :) |
5.0 km |
23:58 |
7:43 |
|
| 3/22/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:28 |
7:44 |
|
| 4/16/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:29 |
7:45 |
|
| 3/23/2013 |
Run |
Yorktown 8 Miler |
Race :) |
8.0 mi |
1:02:28 |
7:49 |
|
| 2/9/2013 |
Run |
Virginia is for Lovers 14K |
Race :) |
14.0 km |
1:08:07 |
7:50 |
|
| 2/8/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
15:40 |
7:50 |
|
| 3/13/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:40 |
7:50 |
|
| 3/2/2013 |
Run |
Mettle Events 15K |
Race :) |
15.0 km |
1:13:16 |
7:52 |
|
| 12/23/2012 |
Run |
Roadside |
Speed Drills |
2.0 mi |
15:45 |
7:53 |
|
| 12/29/2012 |
Run |
Roadside |
Speed Drills |
2.0 mi |
15:45 |
7:53 |
|
| 4/3/2013 |
Run |
Mount Trashmore Trails |
Tempo |
2.0 mi |
15:46 |
7:53 |
|
| 4/13/2013 |
Run |
Dismal Swamp Stomp Half Marathon |
Race :) |
13.1 mi |
1:43:29 |
7:54 |
|
| 2/1/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
15:55 |
7:58 |
|
| 4/15/2013 |
Run |
Roadside |
Easy |
2.0 mi |
15:55 |
7:58 |
|
| 2/20/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:00 |
8:00 |
|
| 4/7/2013 |
Run |
Roadside |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 3/25/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:04 |
8:02 |
|
| 4/5/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:04 |
8:02 |
|
| 5/9/2013 |
Run |
Roadside |
Easy |
0.5 mi |
4:01 |
8:02 |
|
| 2/25/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:05 |
8:03 |
|
| 4/3/2013 |
Run |
Mount Trashmore Trails |
Tempo |
2.0 mi |
16:05 |
8:03 |
|
| 2/6/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:10 |
8:05 |
|
| 4/18/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:15 |
8:08 |
|
| 1/19/2013 |
Run |
Mud in your Eye XC (#2 of 3) 6K |
Race :) |
6.0 km |
30:25 |
8:10 |
|
| 5/13/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:22 |
8:11 |
|
| 4/11/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:25 |
8:13 |
|
| 12/25/2012 |
Run |
Roadside |
Tempo |
2.0 mi |
16:30 |
8:15 |
|
| 1/30/2013 |
Run |
Roadside |
EZ/Injured :( |
2.0 mi |
16:30 |
8:15 |
|
| 3/21/2013 |
Run |
On Base |
Tempo |
4.0 mi |
33:00 |
8:15 |
|
| 4/10/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:30 |
8:15 |
|
| 5/15/2013 |
Run |
Roadside |
Easy |
3.0 mi |
24:47 |
8:16 |
|
| 1/12/2013 |
Run |
Mud in your Eye XC (#1 of 3) 5K |
Race :) |
5.0 km |
25:40 |
8:16 |
|
| 5/7/2013 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:33 |
8:17 |
|
| 1/5/2013 |
Run |
Tidewater Striders Winter Series 20K |
Race :) |
20.0 km |
1:43:30 |
8:20 |
|
| 1/23/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:40 |
8:20 |
|
| 3/19/2013 |
Run |
Roadside |
Easy |
4.0 mi |
33:26 |
8:22 |
|
| 1/17/2013 |
Run |
Roadside |
Speed Drills |
2.0 mi |
16:44 |
8:22 |
|
| 5/1/2013 |
Run |
Treadmill |
Long |
5.0 mi |
41:50 |
8:22 |
|
| 1/31/2013 |
Run |
Roadside |
EZ/Injured :( |
2.0 mi |
16:45 |
8:23 |
|
| 4/2/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:45 |
8:23 |
|
| 5/16/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:45 |
8:23 |
|
| 2/14/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:24:00 |
8:24 |
|
| 4/26/2013 |
Run |
Roadside |
Long |
5.0 mi |
42:12 |
8:27 |
|
| 2/21/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:24:30 |
8:27 |
|
| 3/7/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
16:54 |
8:27 |
|
| 3/4/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:55 |
8:28 |
|
| 3/11/2013 |
Run |
Roadside |
Easy |
2.0 mi |
16:55 |
8:28 |
|
| 3/8/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 5/6/2013 |
Run |
Treadmill |
Tempo |
2.0 mi |
17:00 |
8:30 |
|
| 12/28/2012 |
Run |
Roadside |
Tempo |
2.0 mi |
17:01 |
8:31 |
|
| 3/27/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:02 |
8:31 |
|
| 2/18/2013 |
Run |
Roadside |
Tempo |
2.0 mi |
17:03 |
8:32 |
|
| 1/14/2013 |
Run |
Roadside |
Tempo |
3.5 mi |
30:04 |
8:36 |
|
| 3/12/2013 |
Run |
On Base |
Long |
5.0 mi |
43:00 |
8:36 |
|
| 3/26/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:26:00 |
8:36 |
|
| 4/12/2013 |
Run |
On Base |
Long |
5.0 mi |
43:00 |
8:36 |
|
| 2/13/2013 |
Run |
Roadside |
Tempo |
3.0 mi |
25:53 |
8:38 |
|
| 3/5/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:17 |
8:39 |
|
| 2/22/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:23 |
8:42 |
|
| 3/29/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:23 |
8:42 |
|
| 3/20/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:27:00 |
8:42 |
|
| 3/3/2013 |
Run |
Roadside |
Long |
8.0 mi |
1:09:45 |
8:44 |
|
| 2/26/2013 |
Run |
Roadside |
Long |
10.0 mi |
1:27:20 |
8:44 |
|
| 3/16/2013 |
Run |
Roadside |
Easy |
1.0 mi |
8:44 |
8:44 |
|
| 1/4/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 5/17/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 2/23/2013 |
Run |
Tidewater Striders Winter Series 30K |
Race :) |
30.0 km |
2:43:26 |
8:47 |
|
| 1/24/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:40 |
8:50 |
|
| 5/10/2013 |
Run |
Roadside |
Long |
6.0 mi |
53:00 |
8:50 |
|
| 1/29/2013 |
Run |
Roadside |
EZ/Injured :( |
2.0 mi |
17:43 |
8:52 |
|
| 5/3/2013 |
Run |
Roadside |
Long |
12.0 mi |
1:46:20 |
8:52 |
|
| 4/23/2013 |
Run |
Roadside |
Easy |
2.0 mi |
17:44 |
8:52 |
|
| 2/16/2013 |
Run |
Love Rox Half Marathon Richmond, VA |
Race :) |
13.1 mi |
1:56:10 |
8:53 |
|
| 2/19/2013 |
Run |
Roadside |
Easy |
3.0 mi |
26:40 |
8:54 |
|
| 4/30/2013 |
Run |
Roadside |
Long |
6.0 mi |
53:20 |
8:54 |
|