| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 9/17/2019 |
Run |
Lake Artemesia |
Tempo |
4.0 mi |
24:28 |
6:07 |
 |
| 8/14/2019 |
Run |
Athens Ag. Kosma track |
Tempo |
3.2 mi |
19:47 |
6:07 |
|
| 7/30/2019 |
Run |
Athens Ag. Kosma track |
Tempo |
3.2 mi |
19:48 |
6:08 |
|
| 4/28/2019 |
Run |
Pike's Peek |
Race |
6.3 mi |
38:35 |
6:09 |
|
| 9/3/2019 |
Run |
Lake Artemesia |
Tempo |
4.0 mi |
24:49 |
6:12 |
|
| 12/14/2019 |
Run |
Lake Artemesia |
Tempo |
3.0 mi |
18:41 |
6:13 |
|
| 7/17/2019 |
Run |
Bluemont 5k |
Race |
3.1 mi |
19:19 |
6:15 |
|
| 1/1/2020 |
Run |
Predictions & Resolutions 5k |
Race |
3.1 mi |
19:29 |
6:16 |
|
| 10/13/2019 |
Run |
Army 10-miler |
Race |
10.0 mi |
1:02:43 |
6:17 |
|
| 12/28/2019 |
Run |
Lake Artemesia |
Tempo |
3.0 mi |
19:00 |
6:19 |
|
| 9/10/2019 |
Run |
Lake Artemesia |
Tempo |
3.0 mi |
19:22 |
6:23 |
|
| 10/22/2019 |
Run |
Lake Artemesia |
Intervals |
3.8 mi |
24:09 |
6:27 |
|
| 10/1/2019 |
Run |
Lake Artemesia |
Tempo |
4.1 mi |
26:28 |
6:29 |
|
| 1/8/2020 |
Run |
Washington-Liberty track |
Intervals |
4.6 mi |
30:19 |
6:32 |
|
| 7/26/2019 |
Run |
Athens Ag. Kosma track |
Fartlek |
5.5 mi |
36:11 |
6:36 |
|
| 8/25/2019 |
Run |
Annapolis 10 Miler |
Race |
10.1 mi |
1:06:38 |
6:38 |
|
| 10/29/2019 |
Run |
Lake Artemesia |
Intervals |
5.5 mi |
36:41 |
6:41 |
|
| 12/8/2019 |
Run |
DCRRC Bread Run 10k |
Race |
6.2 mi |
41:11 |
6:42 |
|
| 2/5/2020 |
Run |
Washington-Liberty track |
Tempo |
6.6 mi |
44:55 |
6:51 |
|
| 6/27/2019 |
Run |
Lake Artemesia |
Intervals |
2.0 mi |
14:24 |
7:11 |
|
| 1/22/2020 |
Run |
Washington-Liberty track |
Intervals |
7.6 mi |
54:48 |
7:13 |
|
| 1/15/2020 |
Run |
Washington-Liberty track |
Intervals |
7.6 mi |
55:12 |
7:19 |
|
| 7/8/2019 |
Run |
Lake Artemesia |
Recovery |
3.5 mi |
25:32 |
7:21 |
|
| 12/22/2019 |
Run |
Lake Artemesia |
Tempo |
8.8 mi |
1:04:41 |
7:23 |
|
| 8/8/2019 |
Run |
Lefkada Lazarata |
Intervals |
2.8 mi |
21:32 |
7:37 |
|
| 1/8/2020 |
Run |
Washington-Liberty track |
Easy |
1.1 mi |
8:21 |
7:45 |
|
| 8/6/2019 |
Run |
Lefkada mountain village loop |
Hill repeats |
10.5 mi |
1:21:20 |
7:45 |
|
| 11/20/2019 |
Run |
Lake Artemesia |
Tempo |
8.1 mi |
1:02:46 |
7:45 |
|
| 10/24/2019 |
Run |
Indian Creek |
Intervals |
3.6 mi |
28:00 |
7:47 |
|
| 10/4/2019 |
Run |
Lake Artemesia |
Recovery |
3.6 mi |
28:05 |
7:49 |
|
| 7/26/2019 |
Run |
Athens Faliro |
Recovery |
3.6 mi |
27:44 |
7:49 |
|
| 9/26/2019 |
Run |
Indian Creek |
Intervals |
3.0 mi |
23:21 |
7:51 |
|
| 9/5/2019 |
Run |
Indian Creek |
Intervals |
3.7 mi |
29:07 |
7:54 |
|
| 8/29/2019 |
Run |
Lake Artemesia |
Easy |
3.6 mi |
28:31 |
7:54 |
|
| 8/29/2019 |
Run |
Indian Creek |
Intervals |
3.6 mi |
28:41 |
7:55 |
|
| 10/4/2019 |
Run |
Indian Creek |
Intervals |
3.7 mi |
29:34 |
7:56 |
|
| 9/12/2019 |
Run |
Indian Creek |
Intervals |
3.5 mi |
28:00 |
7:56 |
|
| 6/27/2019 |
Run |
Lake Artemesia |
Recovery |
2.3 mi |
18:16 |
7:57 |
|
| 12/28/2019 |
Run |
Lake Artemesia |
Recovery |
2.3 mi |
18:18 |
7:58 |
|
| 11/3/2019 |
Run |
Indian Creek |
Intervals |
2.9 mi |
23:24 |
8:00 |
|
| 10/24/2019 |
Run |
Lake Artemesia |
Recovery |
3.6 mi |
28:50 |
8:01 |
|
| 7/8/2019 |
Run |
Indian Creek |
repetition |
3.6 mi |
28:31 |
8:01 |
|
| 7/8/2019 |
Run |
Lake Artemesia |
Recovery |
2.5 mi |
20:22 |
8:02 |
|
| 12/26/2019 |
Run |
Lake Artemesia |
Easy |
3.5 mi |
28:07 |
8:02 |
|
| 7/30/2019 |
Run |
Athens Faliro |
Recovery |
3.6 mi |
29:01 |
8:03 |
|
| 7/17/2019 |
Run |
Bluemont trail |
Recovery |
3.1 mi |
24:57 |
8:03 |
|
| 12/14/2019 |
Run |
Lake Artemesia |
Recovery |
2.4 mi |
18:55 |
8:03 |
|
| 9/10/2019 |
Run |
Lake Artemesia |
Recovery |
3.1 mi |
24:53 |
8:04 |
|
| 12/8/2019 |
Run |
Wander |
Easy |
2.0 mi |
16:18 |
8:05 |
|
| 9/5/2019 |
Run |
Lake Artemesia |
Recovery |
3.6 mi |
28:50 |
8:05 |
|
| 8/8/2019 |
Run |
Lefkada Lazarata |
Recovery |
3.0 mi |
24:34 |
8:05 |
|
| 9/3/2019 |
Run |
Lake Artemesia |
Recovery |
3.1 mi |
24:50 |
8:07 |
|
| 11/3/2019 |
Run |
Lake Artemesia |
Recovery |
2.6 mi |
20:55 |
8:09 |
|
| 9/5/2019 |
Run |
Lake Artemesia |
Recovery |
2.7 mi |
22:05 |
8:09 |
|
| 9/12/2019 |
Run |
Lake Artemesia |
Recovery |
3.6 mi |
29:09 |
8:10 |
|
| 9/17/2019 |
Run |
Lake Artemesia |
Recovery |
3.2 mi |
26:09 |
8:11 |
|
| 10/29/2019 |
Run |
Lake Artemesia |
Recovery |
3.1 mi |
25:43 |
8:12 |
|
| 9/12/2019 |
Run |
Lake Artemesia |
Recovery |
2.8 mi |
23:02 |
8:12 |
|
| 10/1/2019 |
Run |
Lake Artemesia |
Recovery |
3.3 mi |
27:10 |
8:13 |
|
| 7/2/2019 |
Run |
Lake Artemesia |
Recovery |
3.9 mi |
32:02 |
8:13 |
|
| 10/4/2019 |
Run |
Lake Artemesia |
Recovery |
2.6 mi |
21:25 |
8:15 |
|
| 10/22/2019 |
Run |
Lake Artemesia |
Recovery |
4.0 mi |
32:58 |
8:15 |
|
| 6/23/2019 |
Run |
Indian Creek |
repetition |
3.6 mi |
29:56 |
8:15 |
|
| 10/24/2019 |
Run |
Lake Artemesia |
Recovery |
3.5 mi |
28:37 |
8:15 |
|
| 12/26/2019 |
Run |
Lake Artemesia |
Recovery |
2.6 mi |
21:38 |
8:16 |
|
| 8/14/2019 |
Run |
Athens Faliro |
Recovery |
3.2 mi |
26:26 |
8:16 |
|
| 8/14/2019 |
Run |
Athens Faliro |
Recovery |
3.7 mi |
30:35 |
8:16 |
|
| 2/5/2020 |
Run |
Washington-Liberty track |
Recovery |
2.4 mi |
19:25 |
8:16 |
|
| 11/3/2019 |
Run |
Lake Artemesia |
Recovery |
3.4 mi |
28:22 |
8:17 |
|
| 10/1/2019 |
Run |
Lake Artemesia |
Recovery |
3.2 mi |
26:29 |
8:17 |
|
| 1/8/2020 |
Run |
Washington-Liberty track |
Recovery |
1.9 mi |
15:19 |
8:17 |
|
| 9/26/2019 |
Run |
Lake Artemesia |
Recovery |
3.5 mi |
28:46 |
8:19 |
|
| 12/28/2019 |
Run |
Lake Artemesia |
Recovery |
2.8 mi |
23:17 |
8:20 |
|
| 9/10/2019 |
Run |
Lake Artemesia |
Recovery |
3.5 mi |
29:08 |
8:20 |
|
| 9/3/2019 |
Run |
Lake Artemesia |
Recovery |
3.2 mi |
26:22 |
8:21 |
|
| 7/26/2019 |
Run |
Athens Faliro |
Recovery |
3.2 mi |
26:18 |
8:21 |
|
| 7/30/2019 |
Run |
Athens Faliro |
Recovery |
3.4 mi |
28:44 |
8:22 |
|
| 6/23/2019 |
Run |
Lake Artemesia |
Recovery |
2.5 mi |
20:53 |
8:22 |
|
| 10/29/2019 |
Run |
Lake Artemesia |
Recovery |
2.5 mi |
20:59 |
8:22 |
|
| 10/22/2019 |
Run |
Lake Artemesia |
Recovery |
3.2 mi |
26:27 |
8:23 |
|
| 6/27/2019 |
Run |
Lake Artemesia |
Recovery |
2.2 mi |
18:25 |
8:23 |
|
| 12/18/2019 |
Run |
Indian Creek |
repetition |
8.3 mi |
1:09:13 |
8:23 |
|
| 9/26/2019 |
Run |
Lake Artemesia |
Recovery |
2.4 mi |
19:49 |
8:24 |
|
| 7/2/2019 |
Run |
Indian Creek |
repetition |
2.1 mi |
17:39 |
8:25 |
|
| 1/5/2020 |
Run |
Indian Creek |
repetition |
8.3 mi |
1:09:42 |
8:27 |
|
| 7/11/2019 |
Run |
Lake Artemesia |
Tempo |
8.4 mi |
1:11:27 |
8:28 |
|
| 6/23/2019 |
Run |
Lake Artemesia |
Recovery |
2.9 mi |
24:34 |
8:29 |
|
| 10/13/2019 |
Run |
Wander |
Recovery |
2.0 mi |
17:08 |
8:29 |
|
| 9/17/2019 |
Run |
Lake Artemesia |
Recovery |
3.4 mi |
28:53 |
8:30 |
|
| 1/1/2020 |
Run |
Wander |
Recovery |
2.6 mi |
21:48 |
8:31 |
|
| 8/8/2019 |
Run |
Lefkada Lazarata |
Recovery |
3.0 mi |
25:40 |
8:32 |
|
| 12/14/2019 |
Run |
Lake Artemesia |
Recovery |
2.5 mi |
21:21 |
8:33 |
|
| 4/28/2019 |
Run |
Wander |
Recovery |
1.1 mi |
9:24 |
8:34 |
|
| 8/29/2019 |
Run |
Lake Artemesia |
Recovery |
2.6 mi |
22:33 |
8:39 |
|
| 12/11/2019 |
Run |
Queen's Chapel Rd. |
Hill repeats |
6.5 mi |
57:02 |
8:44 |
|
| 12/26/2019 |
Run |
Indian Creek |
repetition |
2.5 mi |
21:37 |
8:50 |
|
| 2/8/2020 |
Run |
Langley 8k |
Easy |
5.2 mi |
45:55 |
8:50 |
|
| 1/1/2020 |
Run |
Wander |
Recovery |
2.0 mi |
17:55 |
8:53 |
|
| 7/2/2019 |
Run |
Lake Artemesia |
Recovery |
3.3 mi |
29:09 |
8:54 |
|
| 7/17/2019 |
Run |
Bluemont trail |
Recovery |
2.8 mi |
25:11 |
8:54 |
|