Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
6/12/2014 |
Run |
Greenbelt Park roads |
Easy |
9.0 mi |
1:14:03 |
8:14 |
|
2/12/2014 |
Run |
treadmill |
Recovery |
0.9 mi |
7:12 |
8:00 |
|
2/12/2014 |
Run |
treadmill |
Tempo |
3.6 mi |
22:10 |
6:10 |
|
2/12/2014 |
Run |
treadmill |
Recovery |
2.5 mi |
19:30 |
7:48 |
|
1/29/2014 |
Run |
treadmill |
Recovery |
2.0 mi |
16:00 |
8:00 |
|
1/29/2014 |
Run |
treadmill |
Tempo |
3.0 mi |
18:45 |
6:15 |
|
1/29/2014 |
Run |
treadmill |
Recovery |
3.0 mi |
23:27 |
7:49 |
|
1/23/2014 |
Run |
treadmill |
repetition |
6.0 mi |
44:00 |
7:20 |
|
12/10/2013 |
Run |
treadmill |
Recovery |
1.0 mi |
8:13 |
8:13 |
|
12/10/2013 |
Run |
treadmill |
Tempo |
3.0 mi |
18:55 |
6:19 |
|
12/10/2013 |
Run |
treadmill |
Recovery |
3.0 mi |
23:10 |
7:44 |
|
12/3/2013 |
Run |
Reservoir |
Recovery |
2.1 mi |
17:17 |
8:07 |
|
12/3/2013 |
Run |
Howard track |
Intervals |
1.8 mi |
13:02 |
7:25 |
|
12/3/2013 |
Run |
Reservoir |
Recovery |
3.0 mi |
23:51 |
7:58 |
|
11/11/2013 |
Run |
Metro trail |
Recovery |
0.5 mi |
3:55 |
8:00 |
|
11/11/2013 |
Run |
Metro trail |
marathon pace |
6.6 mi |
45:00 |
6:49 |
|
11/11/2013 |
Run |
Metro trail |
Recovery |
1.0 mi |
7:47 |
7:48 |
|
11/9/2013 |
Run |
Rock Creek Park |
Medium long |
12.4 mi |
1:32:28 |
7:29 |
|
10/10/2013 |
Run |
Metro trail |
Easy |
8.2 mi |
1:00:20 |
7:21 |
|
10/8/2013 |
Run |
Metro-Capitol-Mall-Vernon S |
Easy |
14.0 mi |
1:51:05 |
7:57 |
|
9/23/2013 |
Run |
Metro trail |
Recovery |
2.0 mi |
16:50 |
8:26 |
|
9/23/2013 |
Run |
Metro trail |
Tempo |
7.0 mi |
45:18 |
6:29 |
|
9/23/2013 |
Run |
Metro trail |
Recovery |
3.0 mi |
24:11 |
8:04 |
|
9/14/2013 |
Run |
Navy-Air Force Half-Marathon |
Race |
13.2 mi |
1:24:38 |
6:26 |
|
9/14/2013 |
Run |
Wander |
Recovery |
3.0 mi |
25:27 |
8:28 |
|
9/8/2013 |
Run |
Rock Creek Park |
Long |
20.0 mi |
2:25:04 |
7:16 |
|
9/5/2013 |
Run |
Metro trail |
Recovery |
2.0 mi |
17:09 |
8:35 |
|
9/5/2013 |
Run |
Metro trail |
Tempo |
7.0 mi |
45:22 |
6:29 |
|
9/5/2013 |
Run |
Metro trail |
Recovery |
3.0 mi |
24:31 |
8:11 |
|
9/3/2013 |
Run |
Rock Creek Park |
Medium long |
14.0 mi |
1:44:02 |
7:26 |
|
8/29/2013 |
Run |
RCP-Crescent |
Long |
22.0 mi |
2:51:49 |
7:49 |
|
8/27/2013 |
Run |
Rock Creek Park |
Medium long |
14.0 mi |
1:48:11 |
7:44 |
|
8/24/2013 |
Run |
Metro trail |
Recovery |
3.0 mi |
24:34 |
8:12 |
|
8/24/2013 |
Run |
Metro trail |
Tempo |
6.0 mi |
38:44 |
6:28 |
|
8/24/2013 |
Run |
Metro trail |
Recovery |
3.0 mi |
24:22 |
8:08 |
|
8/22/2013 |
Run |
Rock Creek Park |
Medium long |
14.0 mi |
1:43:41 |
7:25 |
|
8/20/2013 |
Run |
Metro-Capitol-Mall |
Medium long |
13.0 mi |
1:36:48 |
7:27 |
|
8/18/2013 |
Run |
Leesburg, VA |
marathon pace |
12.4 mi |
1:24:44 |
6:51 |
|
8/18/2013 |
Run |
Leesburg, VA |
Recovery |
3.0 mi |
23:11 |
7:44 |
|
8/15/2013 |
Run |
Rock Creek Park |
Medium long |
14.0 mi |
1:42:55 |
7:22 |
|
8/12/2013 |
Run |
Athens Faliro |
Tempo |
11.0 mi |
1:18:34 |
7:09 |
|
8/10/2013 |
Run |
Spetses |
Recovery |
6.8 mi |
56:06 |
8:19 |
|
8/9/2013 |
Run |
Spetses |
Long |
20.0 mi |
2:38:05 |
7:55 |
|
8/8/2013 |
Run |
Spetses |
Recovery |
7.0 mi |
56:51 |
8:08 |
|
8/7/2013 |
Run |
Spetses |
Medium long |
15.3 mi |
1:56:24 |
7:38 |
|
8/6/2013 |
Run |
Athens Faliro |
Recovery |
7.0 mi |
55:14 |
7:54 |
|
8/5/2013 |
Run |
Athens Faliro |
Easy |
12.0 mi |
1:29:16 |
7:27 |
|
8/3/2013 |
Run |
Lefkada basin loop |
Long |
20.0 mi |
2:30:34 |
7:32 |
|
8/2/2013 |
Run |
Lefkada Lazarata |
Easy |
9.0 mi |
1:11:20 |
7:56 |
|
7/31/2013 |
Run |
Lefkada mountain village loop |
Medium long |
13.6 mi |
1:41:55 |
7:30 |
|
7/30/2013 |
Run |
Lefkada Lazarata |
Recovery |
2.0 mi |
16:54 |
8:27 |
|
7/30/2013 |
Run |
Lefkada Lazarata |
Tempo |
5.0 mi |
31:48 |
6:22 |
|
7/30/2013 |
Run |
Lefkada Lazarata |
Easy |
4.0 mi |
32:36 |
8:09 |
|
7/28/2013 |
Run |
Athens Faliro |
Easy |
10.5 mi |
1:19:00 |
7:32 |
|
7/20/2013 |
Run |
Metro trail |
Recovery |
7.0 mi |
57:01 |
8:09 |
|