| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/31/2009 |
Run |
Fairfax Four Miler |
Race |
4.0 mi |
30:25 |
7:37 |
 |
| 1/4/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
59:00 |
9:50 |
|
| 1/6/2010 |
Run |
Cruise Ship |
Easy |
7.0 mi |
1:05:00 |
9:18 |
|
| 1/8/2010 |
Run |
Cruise Ship |
Easy |
6.0 mi |
56:30 |
9:25 |
|
| 1/10/2010 |
Run |
Treadmill |
Long |
9.0 mi |
1:27:50 |
9:46 |
|
| 1/12/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
58:48 |
9:48 |
|
| 1/13/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
49:09 |
9:50 |
|
| 1/14/2010 |
Run |
Treadmill |
Interval |
6.0 mi |
52:25 |
8:45 |
|
| 1/16/2010 |
Run |
W&OD Trail East |
Long |
11.0 mi |
1:44:20 |
9:30 |
|
| 1/18/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
58:03 |
9:41 |
|
| 1/20/2010 |
Run |
Treadmill |
Tempo |
7.0 mi |
1:02:43 |
8:58 |
|
| 1/22/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
58:48 |
9:48 |
|
| 1/23/2010 |
Run |
Treadmill |
Long |
12.0 mi |
1:57:39 |
9:49 |
|
| 1/26/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
58:53 |
9:49 |
|
| 1/28/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
57:53 |
9:39 |
|
| 1/30/2010 |
Run |
Treadmill |
Interval |
8.0 mi |
1:13:44 |
9:13 |
|
| 2/1/2010 |
Run |
Treadmill |
Easy |
7.0 mi |
1:09:01 |
9:52 |
|
| 2/3/2010 |
Run |
Treadmill |
Easy |
6.3 mi |
1:00:04 |
9:37 |
|
| 2/4/2010 |
Run |
Treadmill |
Tempo |
7.8 mi |
1:08:38 |
8:52 |
|
| 2/6/2010 |
Run |
Treadmill |
Long |
13.0 mi |
2:08:06 |
9:52 |
|
| 2/8/2010 |
Run |
Treadmill |
Interval |
8.0 mi |
1:10:56 |
8:52 |
|
| 2/10/2010 |
Run |
Treadmill |
Easy |
9.0 mi |
1:28:37 |
9:51 |
|
| 2/12/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
57:48 |
9:38 |
|
| 2/13/2010 |
Run |
Treadmill |
Long |
13.0 mi |
2:05:58 |
9:42 |
|
| 2/15/2010 |
Run |
Treadmill |
Interval |
6.0 mi |
53:31 |
8:56 |
|
| 2/16/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
39:46 |
9:57 |
|
| 2/17/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
56:44 |
9:28 |
|
| 2/18/2010 |
Run |
Treadmill |
Interval |
8.0 mi |
1:10:14 |
8:47 |
|
| 2/20/2010 |
Run |
Fort Hunt State Park |
Long |
14.0 mi |
2:10:25 |
9:19 |
|
| 2/22/2010 |
Run |
Treadmill |
Interval |
7.0 mi |
1:03:09 |
9:02 |
|
| 2/23/2010 |
Run |
Treadmill |
Easy |
3.0 mi |
|
|
|
| 2/25/2010 |
Run |
Treadmill |
Easy |
8.0 mi |
1:16:58 |
9:38 |
|
| 2/27/2010 |
Run |
Treadmill |
Long |
15.0 mi |
2:23:23 |
9:34 |
|
| 3/1/2010 |
Run |
Treadmill |
Tempo |
6.0 mi |
51:05 |
8:31 |
|
| 3/3/2010 |
Run |
Treadmill |
Easy |
10.0 mi |
1:35:33 |
9:34 |
|
| 3/6/2010 |
Run |
Five Miler |
Easy |
2.0 mi |
18:27 |
9:14 |
|
| 3/6/2010 |
Run |
Five Miler |
Race |
5.0 mi |
36:56 |
7:24 |
|
| 3/8/2010 |
Run |
Treadmill |
Easy |
7.0 mi |
1:08:52 |
9:51 |
|
| 3/9/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
47:58 |
9:36 |
|
| 3/11/2010 |
Run |
W&OD Trail West |
Interval |
8.3 mi |
1:10:03 |
8:30 |
|
| 3/13/2010 |
Run |
Treadmill |
Easy |
9.0 mi |
1:26:12 |
9:35 |
|
| 3/15/2010 |
Run |
Treadmill |
Interval |
4.0 mi |
34:19 |
8:35 |
|
| 3/16/2010 |
Run |
Shreave |
Easy |
4.5 mi |
40:46 |
9:04 |
|
| 3/17/2010 |
Run |
Outside Condos |
Easy |
3.5 mi |
32:09 |
9:12 |
|
| 3/20/2010 |
Run |
Treadmill |
Easy |
1.5 mi |
|
|
|
| 3/21/2010 |
Run |
Shamrock Half |
Race |
13.1 mi |
1:44:14 |
7:58 |
|
| 3/25/2010 |
Run |
W&OD Trail West |
Easy |
6.5 mi |
59:00 |
9:05 |
|
| 3/26/2010 |
Run |
Treadmill |
Easy |
5.5 mi |
52:35 |
9:34 |
|
| 3/28/2010 |
Run |
Towpath, MD |
Long |
12.0 mi |
1:48:21 |
9:02 |
|
| 3/31/2010 |
Run |
W&OD Trail West |
Easy |
8.0 mi |
1:11:21 |
8:56 |
|
| 4/2/2010 |
Run |
W&OD Trail West |
Tempo |
9.0 mi |
1:15:21 |
8:23 |
|
| 4/5/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
56:45 |
9:28 |
|
| 4/6/2010 |
Run |
Treadmill |
Interval |
6.0 mi |
52:56 |
8:50 |
|
| 4/7/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
38:37 |
9:40 |
|
| 4/9/2010 |
Run |
5K Friday |
Race |
5.0 km |
21:45 |
7:01 |
|
| 4/9/2010 |
Run |
Race Warmup |
Easy |
1.5 mi |
13:00 |
8:40 |
|
| 4/11/2010 |
Run |
W&OD Trail East |
Long |
11.0 mi |
1:40:52 |
9:11 |
|
| 4/13/2010 |
Run |
W&OD Trail West |
Tempo |
8.0 mi |
1:06:25 |
8:19 |
|
| 4/14/2010 |
Run |
W&OD Trail West |
Easy |
7.0 mi |
1:01:55 |
8:51 |
|
| 4/17/2010 |
Run |
Poplar Tree |
Easy |
6.0 mi |
52:37 |
8:47 |
|
| 4/18/2010 |
Run |
W&OD Trail East |
Long |
14.0 mi |
2:01:18 |
8:40 |
|
| 4/21/2010 |
Run |
Westfields |
Easy |
7.0 mi |
59:01 |
8:26 |
|
| 4/22/2010 |
Run |
Poplar Tree |
Easy |
6.0 mi |
51:43 |
8:38 |
|
| 4/25/2010 |
Run |
GW Parkway Classic |
Race |
10.0 mi |
1:16:42 |
7:41 |
|
| 4/29/2010 |
Run |
Poplar Tree |
Easy |
7.0 mi |
1:01:07 |
8:44 |
|
| 4/30/2010 |
Run |
Westfields |
Easy |
5.4 mi |
47:38 |
8:50 |
|
| 5/4/2010 |
Run |
Westfields |
Easy |
5.0 mi |
44:17 |
8:52 |
|
| 5/5/2010 |
Run |
Don't know |
Easy |
6.0 mi |
55:48 |
9:18 |
|
| 5/8/2010 |
Run |
Don't know |
Easy |
4.6 mi |
40:35 |
8:50 |
|
| 5/9/2010 |
Run |
Don't know |
Easy |
10.0 mi |
1:29:30 |
8:57 |
|
| 5/11/2010 |
Run |
Poplar Tree |
Easy |
7.0 mi |
1:00:43 |
8:41 |
|
| 5/12/2010 |
Run |
Poplar Tree |
Easy |
6.0 mi |
52:21 |
8:44 |
|
| 5/14/2010 |
Run |
Poplar Tree |
Easy |
2.5 mi |
21:39 |
8:40 |
|
| 5/15/2010 |
Run |
Poplar Tree |
Long |
12.0 mi |
1:49:34 |
9:08 |
|
| 5/18/2010 |
Run |
Big Rocky Run/Poplar Tree Trai |
Easy |
9.0 mi |
1:22:13 |
9:09 |
|
| 5/19/2010 |
Run |
Walney Repeats |
Interval |
5.5 mi |
46:49 |
8:29 |
|
| 5/21/2010 |
Run |
|
Easy |
5.0 mi |
46:26 |
9:18 |
|
| 5/22/2010 |
Run |
|
Long |
11.0 mi |
1:43:15 |
9:24 |
|
| 5/25/2010 |
Run |
|
Easy |
6.0 mi |
55:42 |
9:17 |
|
| 5/26/2010 |
Run |
|
Easy |
6.0 mi |
55:00 |
9:11 |
|
| 5/27/2010 |
Run |
|
Tempo |
6.0 mi |
49:50 |
8:19 |
|
| 5/30/2010 |
Run |
|
Long |
14.0 mi |
2:11:11 |
9:23 |
|
| 6/2/2010 |
Run |
Poplar Tree |
Easy |
8.0 mi |
1:11:30 |
8:56 |
|
| 6/3/2010 |
Run |
|
Easy |
6.0 mi |
55:22 |
9:13 |
|
| 6/4/2010 |
Run |
|
Easy |
8.0 mi |
1:14:01 |
9:16 |
|
| 6/5/2010 |
Run |
Race Warmup |
Easy |
1.0 mi |
9:13 |
9:14 |
|
| 6/5/2010 |
Run |
|
Race |
2.0 mi |
13:02 |
6:32 |
|
| 6/8/2010 |
Run |
Chantilly Track |
Interval |
8.1 mi |
1:11:17 |
8:46 |
|
| 6/10/2010 |
Run |
|
Easy |
7.0 mi |
1:04:27 |
9:13 |
|
| 6/12/2010 |
Run |
|
Race |
10.0 km |
46:55 |
7:33 |
|
| 6/14/2010 |
Run |
|
Easy |
5.0 mi |
48:53 |
9:47 |
|
| 6/15/2010 |
Run |
|
Easy |
8.0 mi |
1:16:32 |
9:34 |
|
| 6/16/2010 |
Run |
|
Easy |
8.0 mi |
1:17:44 |
9:43 |
|
| 6/18/2010 |
Run |
|
Easy |
5.0 mi |
45:48 |
9:10 |
|
| 6/19/2010 |
Run |
|
Easy |
0.7 mi |
6:39 |
9:47 |
|
| 6/19/2010 |
Run |
|
Race |
6.2 mi |
49:04 |
7:52 |
|
| 6/19/2010 |
Run |
|
Easy |
1.2 mi |
11:50 |
10:02 |
|
| 6/22/2010 |
Run |
|
Easy |
6.0 mi |
55:37 |
9:17 |
|
| 6/23/2010 |
Run |
|
Easy |
7.0 mi |
1:04:55 |
9:17 |
|
| 6/25/2010 |
Run |
|
Easy |
8.0 mi |
1:15:27 |
9:26 |
|