| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/15/2010 |
Run |
Athens Faliro |
Easy |
3.5 mi |
31:31 |
9:01 |
 |
| 7/17/2010 |
Run |
Athens Faliro |
Long |
11.0 mi |
1:37:16 |
8:51 |
|
| 7/18/2010 |
Run |
Athens Faliro |
Easy |
3.0 mi |
26:58 |
9:00 |
|
| 7/19/2010 |
Run |
Athens Faliro |
Tempo |
6.0 mi |
46:52 |
7:49 |
|
| 7/23/2010 |
Run |
Wander |
Tempo |
5.0 mi |
38:54 |
7:47 |
|
| 7/24/2010 |
Run |
Metro trail |
Easy |
3.6 mi |
31:16 |
8:47 |
|
| 7/25/2010 |
Run |
Metro trail |
Easy |
5.6 mi |
51:25 |
9:10 |
|
| 7/27/2010 |
Run |
Rock Creek Park |
Hill repeats |
8.0 mi |
1:07:13 |
8:25 |
|
| 7/28/2010 |
Run |
Wander |
Easy |
3.0 mi |
26:47 |
8:56 |
|
| 7/30/2010 |
Run |
Anacostia NW trail |
Tempo |
7.0 mi |
54:26 |
7:46 |
|
| 7/31/2010 |
Run |
Anacostia NW trail |
Easy |
4.2 mi |
36:46 |
8:47 |
|
| 8/1/2010 |
Run |
Sligo creek trail |
Long |
12.0 mi |
1:39:41 |
8:19 |
|
| 8/3/2010 |
Run |
Ridge Road |
Hill repeats |
8.5 mi |
1:13:32 |
8:40 |
|
| 8/4/2010 |
Run |
Metro trail |
Easy |
3.0 mi |
28:03 |
9:22 |
|
| 8/5/2010 |
Run |
treadmill |
Easy |
7.5 mi |
1:05:00 |
8:40 |
|
| 8/7/2010 |
Run |
Metro trail |
Easy |
4.5 mi |
39:24 |
8:45 |
|
| 8/8/2010 |
Run |
Sligo creek trail |
Long |
13.0 mi |
1:55:08 |
8:52 |
|
| 8/10/2010 |
Run |
treadmill |
Hill repeats |
9.0 mi |
1:19:47 |
8:52 |
|
| 8/11/2010 |
Run |
treadmill |
Easy |
3.5 mi |
30:26 |
8:42 |
|
| 8/12/2010 |
Run |
treadmill |
Tempo |
7.5 mi |
57:00 |
7:36 |
|
| 8/14/2010 |
Run |
Anacostia NE trail |
Easy |
5.0 mi |
44:19 |
8:52 |
|
| 8/15/2010 |
Run |
Metro-Mall-Vernon |
Long |
14.0 mi |
2:02:54 |
8:47 |
|
| 8/17/2010 |
Run |
treadmill |
Tempo |
6.3 mi |
48:49 |
7:45 |
|
| 8/18/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
35:40 |
8:55 |
|
| 8/19/2010 |
Run |
track |
Intervals |
5.0 mi |
44:42 |
8:57 |
|
| 8/21/2010 |
Run |
Raven Romp 5k |
Race |
3.0 mi |
20:42 |
6:59 |
|
| 8/22/2010 |
Run |
Metro-Mall |
Easy |
5.0 mi |
43:39 |
8:44 |
|
| 8/24/2010 |
Run |
Ridge Road |
Hill repeats |
9.0 mi |
1:18:36 |
8:44 |
|
| 8/25/2010 |
Run |
Metro trail |
Easy |
4.3 mi |
36:56 |
8:42 |
|
| 8/26/2010 |
Run |
Metro-Mall |
Tempo |
8.1 mi |
1:03:48 |
7:55 |
|
| 8/28/2010 |
Run |
Anacostia NW trail |
Easy |
5.3 mi |
47:10 |
8:57 |
|
| 8/29/2010 |
Run |
Sligo creek trail |
Long |
15.0 mi |
2:11:29 |
8:46 |
|
| 8/31/2010 |
Run |
Metro-Mall |
Intervals |
8.8 mi |
1:15:36 |
8:39 |
|
| 9/1/2010 |
Run |
treadmill |
Easy |
4.0 mi |
35:45 |
8:57 |
|
| 9/2/2010 |
Run |
Metro-Mall |
Easy |
8.3 mi |
1:09:23 |
8:25 |
|
| 9/4/2010 |
Run |
Metro-Mall |
Easy |
6.0 mi |
54:02 |
9:01 |
|
| 9/5/2010 |
Run |
Sligo creek trail |
Long |
16.5 mi |
2:22:05 |
8:37 |
|
| 9/7/2010 |
Run |
Metro-Mall |
Intervals |
8.8 mi |
1:19:09 |
9:03 |
|
| 9/8/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
35:04 |
8:46 |
|
| 9/9/2010 |
Run |
Metro-Mall |
Tempo |
9.5 mi |
1:14:47 |
7:53 |
|
| 9/11/2010 |
Run |
Metro-Mall |
Easy |
6.0 mi |
54:03 |
9:01 |
|
| 9/12/2010 |
Run |
Sligo creek trail |
Long |
18.0 mi |
2:33:18 |
8:31 |
|
| 9/14/2010 |
Run |
Metro trail |
Easy |
2.5 mi |
22:24 |
8:58 |
|
| 9/15/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
34:40 |
8:40 |
|
| 9/16/2010 |
Run |
Anacostia NW trail |
Tempo |
7.0 mi |
54:30 |
7:48 |
|
| 9/18/2010 |
Run |
Metro-Mall |
Easy |
6.0 mi |
55:24 |
9:15 |
|
| 9/19/2010 |
Run |
Wilson Bridge Half Marathon |
Race |
13.2 mi |
1:44:00 |
7:53 |
|
| 9/21/2010 |
Run |
Metro-Mall |
Easy |
7.2 mi |
1:03:37 |
8:51 |
|
| 9/22/2010 |
Run |
Metro trail |
Easy |
5.0 mi |
43:33 |
8:43 |
|
| 9/23/2010 |
Run |
Rock Creek Park |
Hill repeats |
10.3 mi |
1:29:34 |
8:42 |
|
| 9/25/2010 |
Run |
Anacostia NW trail |
Easy |
6.0 mi |
53:40 |
8:57 |
|
| 9/28/2010 |
Run |
Metro-Mall |
Easy |
8.5 mi |
1:13:49 |
8:40 |
|
| 9/29/2010 |
Run |
Metro trail |
Easy |
4.6 mi |
41:50 |
9:11 |
|
| 9/30/2010 |
Run |
treadmill |
Tempo |
10.0 mi |
|
|
|
| 10/2/2010 |
Run |
Sligo creek trail |
Long |
20.0 mi |
2:49:24 |
8:29 |
|
| 10/3/2010 |
Run |
Metro trail |
Easy |
6.0 mi |
56:52 |
9:29 |
|
| 10/5/2010 |
Run |
Metro-Mall |
Tempo |
11.5 mi |
1:31:00 |
7:55 |
|
| 10/7/2010 |
Run |
Ridge Road |
Hill repeats |
10.0 mi |
1:23:23 |
8:20 |
|
| 10/8/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
35:01 |
8:44 |
|
| 10/9/2010 |
Run |
Metro trail |
Easy |
5.0 mi |
46:22 |
9:17 |
|
| 10/10/2010 |
Run |
RCP-Vernon-Mall-Metro loop |
Long |
22.0 mi |
3:09:08 |
8:36 |
|
| 10/12/2010 |
Run |
Metro trail |
Intervals |
7.0 mi |
53:48 |
7:42 |
|
| 10/13/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
33:58 |
8:29 |
|
| 10/14/2010 |
Run |
Ridge Road |
Hill repeats |
9.5 mi |
1:15:47 |
7:59 |
|
| 10/16/2010 |
Run |
Metro trail |
Easy |
5.0 mi |
46:32 |
9:20 |
|
| 10/17/2010 |
Run |
Sligo creek trail |
Long |
14.5 mi |
2:00:06 |
8:17 |
|
| 10/19/2010 |
Run |
McCormack drive |
Intervals |
4.0 mi |
28:37 |
7:10 |
|
| 10/20/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
33:45 |
8:27 |
|
| 10/21/2010 |
Run |
Metro trail |
Tempo |
5.5 mi |
42:21 |
7:42 |
|
| 10/23/2010 |
Run |
Metro trail |
Easy |
5.0 mi |
47:13 |
9:27 |
|
| 10/24/2010 |
Run |
Ridge Road |
Hill repeats |
8.9 mi |
1:08:24 |
7:44 |
|
| 10/26/2010 |
Run |
Metro trail |
Fartlek |
4.5 mi |
36:03 |
8:01 |
|
| 10/27/2010 |
Run |
treadmill |
Easy |
3.0 mi |
25:34 |
8:32 |
|
| 10/28/2010 |
Run |
Metro trail |
Fartlek |
3.0 mi |
23:39 |
7:54 |
|
| 10/31/2010 |
Run |
Marine Corps Marathon |
Race |
26.4 mi |
3:53:57 |
8:52 |
|
| 11/6/2010 |
Run |
Metro trail |
Easy |
3.0 mi |
29:30 |
9:50 |
|
| 11/12/2010 |
Run |
Metro trail |
Easy |
3.0 mi |
26:18 |
8:45 |
|
| 11/13/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
34:13 |
8:34 |
|
| 11/15/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
32:59 |
8:15 |
|
| 11/16/2010 |
Run |
treadmill |
Easy |
6.0 mi |
52:30 |
8:45 |
|
| 11/17/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
34:26 |
8:37 |
|
| 11/18/2010 |
Run |
Metro-Capitol |
Easy |
8.0 mi |
1:10:52 |
8:52 |
|
| 11/20/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
39:01 |
9:46 |
|
| 11/21/2010 |
Run |
Metro-Capitol-Mall |
Long |
10.0 mi |
1:26:55 |
8:42 |
|
| 11/22/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
35:22 |
8:47 |
|
| 11/23/2010 |
Run |
Sligo creek trail |
Long |
12.0 mi |
1:38:16 |
8:12 |
|
| 11/25/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
40:25 |
10:07 |
|
| 11/26/2010 |
Run |
Metro-Capitol |
Fartlek |
6.0 mi |
48:24 |
8:05 |
|
| 11/28/2010 |
Run |
Sligo creek trail |
Long |
14.0 mi |
1:58:57 |
8:30 |
|
| 11/30/2010 |
Run |
Metro-Capitol |
Fartlek |
8.0 mi |
1:08:08 |
8:32 |
|
| 12/1/2010 |
Run |
treadmill |
Easy |
4.0 mi |
35:48 |
8:57 |
|
| 12/2/2010 |
Run |
Sligo creek trail |
Long |
15.0 mi |
2:10:14 |
8:41 |
|
| 12/4/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
40:11 |
10:02 |
|
| 12/5/2010 |
Run |
Metro-Capitol-Mall |
Fartlek |
10.0 mi |
1:23:27 |
8:21 |
|
| 12/6/2010 |
Run |
treadmill |
Easy |
4.0 mi |
35:20 |
8:50 |
|
| 12/8/2010 |
Run |
Metro-Mall-East Potomac park |
Long |
16.5 mi |
2:26:24 |
8:53 |
|
| 12/11/2010 |
Run |
Metro trail |
Easy |
4.0 mi |
39:56 |
9:59 |
|
| 12/12/2010 |
Run |
Jingle All the Way 10K |
Race |
6.2 mi |
44:32 |
7:09 |
|
| 12/13/2010 |
Run |
treadmill |
Easy |
4.0 mi |
36:00 |
9:00 |
|
| 12/14/2010 |
Run |
Metro trail |
Easy |
5.0 mi |
43:26 |
8:39 |
|