| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/17/2013 |
Run |
treadmill |
Tempo |
11.0 mi |
1:20:00 |
7:17 |
 |
| 7/2/2013 |
Run |
Metro trail |
Tempo |
8.0 mi |
58:02 |
7:16 |
|
| 6/25/2013 |
Run |
Metro trail |
Easy |
8.0 mi |
59:56 |
7:30 |
|
| 6/20/2013 |
Run |
Metro trail |
Tempo |
8.0 mi |
57:49 |
7:14 |
|
| 6/11/2013 |
Run |
Metro trail |
Easy |
8.0 mi |
59:09 |
7:24 |
|
| 6/4/2013 |
Run |
Metro trail |
Tempo |
8.0 mi |
56:46 |
7:06 |
|
| 3/28/2013 |
Run |
Metro trail |
Easy |
1.3 mi |
10:06 |
7:47 |
|
| 3/28/2013 |
Run |
Metro trail |
Tempo |
6.0 mi |
37:25 |
6:15 |
|
| 3/28/2013 |
Run |
Metro trail |
Easy |
3.0 mi |
21:58 |
7:20 |
|
| 3/27/2013 |
Run |
Metro trail |
Easy |
4.0 mi |
29:54 |
7:29 |
|
| 3/23/2013 |
Run |
Reservoir |
Easy |
2.3 mi |
17:02 |
7:33 |
|
| 3/23/2013 |
Run |
Howard track |
Intervals |
3.8 mi |
25:52 |
6:53 |
|
| 3/23/2013 |
Run |
Reservoir |
Easy |
3.0 mi |
22:10 |
7:24 |
|
| 3/5/2013 |
Run |
Reservoir |
Easy |
2.0 mi |
15:22 |
7:42 |
|
| 3/5/2013 |
Run |
Banneker track |
Intervals |
2.5 mi |
16:53 |
6:46 |
|
| 3/5/2013 |
Run |
Reservoir |
Easy |
2.5 mi |
18:19 |
7:20 |
|
| 3/2/2013 |
Run |
Metro trail |
Easy |
1.3 mi |
10:16 |
7:55 |
|
| 3/2/2013 |
Run |
Metro trail |
Tempo |
4.0 mi |
25:02 |
6:16 |
|
| 3/2/2013 |
Run |
Metro trail |
Easy |
2.7 mi |
19:55 |
7:23 |
|
| 2/21/2013 |
Run |
Metro trail |
Easy |
1.5 mi |
11:32 |
7:42 |
|
| 2/21/2013 |
Run |
Metro trail |
Tempo |
4.0 mi |
25:04 |
6:16 |
|
| 2/21/2013 |
Run |
Metro trail |
Easy |
2.5 mi |
18:14 |
7:18 |
|
| 2/6/2013 |
Run |
Metro trail |
Easy |
1.5 mi |
11:32 |
7:42 |
|
| 2/6/2013 |
Run |
Metro trail |
Tempo |
2.0 mi |
12:34 |
6:17 |
|
| 2/6/2013 |
Run |
Metro trail |
Easy |
2.5 mi |
18:20 |
7:21 |
|
| 1/15/2013 |
Run |
Reservoir |
Easy |
2.5 mi |
18:52 |
7:40 |
|
| 1/15/2013 |
Run |
Howard track |
repetition |
1.0 mi |
7:12 |
7:12 |
|
| 1/15/2013 |
Run |
Reservoir |
Easy |
2.5 mi |
19:03 |
7:38 |
|
| 1/1/2013 |
Run |
Reservoir |
Easy |
2.3 mi |
17:36 |
7:50 |
|
| 1/1/2013 |
Run |
Howard track |
Intervals |
3.2 mi |
21:18 |
6:36 |
|
| 1/1/2013 |
Run |
Reservoir |
Easy |
2.5 mi |
18:44 |
7:30 |
|
| 12/29/2012 |
Run |
Atlanta, GA |
Easy |
2.0 mi |
15:47 |
7:54 |
|
| 12/29/2012 |
Run |
Atlanta, GA |
Intervals |
3.3 mi |
22:26 |
6:53 |
|
| 12/29/2012 |
Run |
Atlanta, GA |
Easy |
2.8 mi |
21:15 |
7:44 |
|
| 12/19/2012 |
Run |
Longboat Key, FL |
Easy |
2.0 mi |
15:03 |
7:32 |
|
| 12/19/2012 |
Run |
Longboat Key, FL |
Tempo |
4.0 mi |
25:14 |
6:19 |
|
| 12/19/2012 |
Run |
Longboat Key, FL |
Easy |
2.0 mi |
14:54 |
7:25 |
|
| 12/16/2012 |
Run |
Longboat Key, FL |
Easy |
1.5 mi |
11:44 |
7:47 |
|
| 12/16/2012 |
Run |
Longboat Key, FL |
Intervals |
1.6 mi |
10:32 |
6:38 |
|
| 12/16/2012 |
Run |
Longboat Key, FL |
Easy |
3.0 mi |
22:11 |
7:24 |
|
| 12/12/2012 |
Run |
Reservoir |
Easy |
2.4 mi |
18:22 |
7:38 |
|
| 12/12/2012 |
Run |
Banneker track |
repetition |
3.0 mi |
21:01 |
7:02 |
|
| 12/12/2012 |
Run |
Reservoir |
Easy |
2.6 mi |
19:24 |
7:28 |
|
| 12/2/2012 |
Run |
Wander |
Easy |
0.8 mi |
7:04 |
8:58 |
|
| 12/2/2012 |
Run |
DCRRC Bread Run 10k |
Race |
6.2 mi |
40:42 |
6:34 |
|
| 12/2/2012 |
Run |
Wander |
Easy |
2.0 mi |
16:04 |
8:03 |
|
| 11/26/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
19:15 |
7:41 |
|
| 11/26/2012 |
Run |
Howard track |
repetition |
2.0 mi |
14:02 |
7:02 |
|
| 11/26/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
18:33 |
7:26 |
|
| 11/19/2012 |
Run |
Metro trail |
Easy |
6.2 mi |
46:10 |
7:26 |
|
| 11/16/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
18:48 |
7:35 |
|
| 11/16/2012 |
Run |
Banneker track |
Intervals |
2.0 mi |
13:08 |
6:29 |
|
| 11/16/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
18:39 |
7:26 |
|
| 11/14/2012 |
Run |
Metro trail |
Easy |
1.5 mi |
11:44 |
7:50 |
|
| 11/14/2012 |
Run |
Metro trail |
Tempo |
3.0 mi |
18:53 |
6:18 |
|
| 11/14/2012 |
Run |
Metro trail |
Easy |
2.5 mi |
18:56 |
7:35 |
|
| 11/12/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
19:18 |
7:44 |
|
| 11/12/2012 |
Run |
Banneker track |
repetition |
2.0 mi |
14:33 |
7:24 |
|
| 11/12/2012 |
Run |
Reservoir |
Easy |
2.5 mi |
18:37 |
7:22 |
|
| 11/9/2012 |
Run |
Reservoir |
Easy |
2.7 mi |
20:52 |
7:43 |
|
| 11/9/2012 |
Run |
Banneker track |
Intervals |
1.5 mi |
10:18 |
6:52 |
|
| 11/9/2012 |
Run |
Reservoir |
Easy |
2.7 mi |
20:55 |
7:40 |
|
| 11/7/2012 |
Run |
Metro trail |
Easy |
1.2 mi |
8:59 |
7:45 |
|
| 11/7/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
15:27 |
7:44 |
|
| 10/18/2012 |
Run |
Potomac Park |
Easy |
2.0 mi |
16:14 |
8:05 |
|
| 10/18/2012 |
Run |
Potomac Park |
Tempo |
2.0 mi |
12:36 |
6:19 |
|
| 10/18/2012 |
Run |
Potomac Park |
Easy |
4.0 mi |
30:51 |
7:43 |
|
| 10/18/2012 |
Run |
Potomac Park |
Tempo |
2.0 mi |
12:38 |
6:18 |
|
| 10/18/2012 |
Run |
Metro-Mall |
Easy |
6.0 mi |
46:47 |
7:48 |
|
| 10/15/2012 |
Run |
Metro trail |
Easy |
4.0 mi |
31:25 |
7:52 |
|
| 10/15/2012 |
Run |
Metro trail |
Tempo |
4.0 mi |
25:17 |
6:20 |
|
| 10/15/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
15:31 |
7:46 |
|
| 10/7/2012 |
Run |
Annapolis Striders Metric Marathon |
marathon pace |
16.2 mi |
1:49:14 |
6:46 |
|
| 10/7/2012 |
Run |
Annapolis Striders Metric Marathon |
Easy |
1.0 mi |
8:00 |
8:06 |
|
| 10/3/2012 |
Run |
Wander |
Easy |
2.7 mi |
21:55 |
8:15 |
|
| 10/3/2012 |
Run |
Potomac Park |
Tempo |
3.1 mi |
19:49 |
6:19 |
|
| 10/3/2012 |
Run |
Metro-Mall |
Easy |
6.2 mi |
48:50 |
7:53 |
|
| 9/27/2012 |
Run |
Metro-Mall |
Easy |
3.8 mi |
31:42 |
8:21 |
|
| 9/27/2012 |
Run |
Potomac Park |
Tempo |
4.0 mi |
25:17 |
6:19 |
|
| 9/27/2012 |
Run |
Metro-Mall |
Easy |
8.0 mi |
1:03:00 |
7:53 |
|
| 9/24/2012 |
Run |
Potomac Park |
Easy |
2.0 mi |
15:54 |
7:57 |
|
| 9/24/2012 |
Run |
Potomac Park |
Tempo |
2.0 mi |
12:58 |
6:28 |
|
| 9/24/2012 |
Run |
Potomac Park |
Easy |
10.0 mi |
1:17:48 |
7:47 |
|
| 9/24/2012 |
Run |
Potomac Park |
Tempo |
4.0 mi |
25:15 |
6:19 |
|
| 9/24/2012 |
Run |
Potomac Park |
Easy |
2.0 mi |
15:40 |
7:51 |
|
| 9/16/2012 |
Run |
Navy-Air Force Half-Marathon |
Race |
13.2 mi |
1:26:33 |
6:35 |
|
| 9/16/2012 |
Run |
Wander |
Easy |
2.0 mi |
16:36 |
8:16 |
|
| 9/11/2012 |
Run |
Metro-McCormack |
Easy |
4.0 mi |
31:44 |
7:57 |
|
| 9/11/2012 |
Run |
Metro trail |
Tempo |
4.0 mi |
25:16 |
6:20 |
|
| 9/11/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
16:05 |
8:03 |
|
| 9/3/2012 |
Run |
Metro trail |
Easy |
0.2 mi |
1:40 |
8:23 |
|
| 9/3/2012 |
Run |
Metro trail |
Tempo |
4.0 mi |
25:14 |
6:19 |
|
| 9/3/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
15:42 |
7:52 |
|
| 8/30/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
16:42 |
8:22 |
|
| 8/30/2012 |
Run |
Metro trail |
Tempo |
2.0 mi |
12:42 |
6:20 |
|
| 8/30/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
15:43 |
7:52 |
|
| 8/30/2012 |
Run |
Metro trail |
Tempo |
3.0 mi |
19:03 |
6:21 |
|
| 8/30/2012 |
Run |
Metro trail |
Easy |
2.0 mi |
16:05 |
8:03 |
|
| 8/23/2012 |
Run |
Potomac Park |
Easy |
2.0 mi |
15:49 |
7:53 |
|
| 8/23/2012 |
Run |
Potomac Park |
Tempo |
3.0 mi |
19:07 |
6:23 |
|