| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/12/2010 |
Run |
Mt Vernon trail |
Tempo |
7.5 mi |
56:15 |
7:30 |
 |
| 4/14/2010 |
Run |
Ridge Road |
Hill repeats |
4.5 mi |
35:36 |
7:55 |
|
| 4/16/2010 |
Run |
Crescent trail |
Long |
12.5 mi |
1:40:00 |
8:00 |
|
| 4/19/2010 |
Run |
Mt Vernon trail |
Easy |
5.0 mi |
40:44 |
8:09 |
|
| 4/21/2010 |
Run |
Double bridge |
Tempo |
5.0 mi |
37:38 |
7:31 |
|
| 4/25/2010 |
Run |
GW Parkway 10-miler |
Race |
10.0 mi |
1:17:46 |
7:47 |
|
| 4/27/2010 |
Run |
Double bridge |
Tempo |
5.5 mi |
42:22 |
7:43 |
|
| 4/29/2010 |
Run |
Tidal Basin |
Easy |
4.5 mi |
35:47 |
7:58 |
|
| 5/4/2010 |
Run |
Double bridge |
Easy |
5.0 mi |
39:46 |
7:58 |
|
| 5/7/2010 |
Run |
Mt Vernon trail |
Tempo |
8.0 mi |
1:03:08 |
7:54 |
|
| 5/9/2010 |
Run |
Rock Creek Park |
Long |
12.0 mi |
1:36:55 |
8:05 |
|
| 5/12/2010 |
Run |
Double bridge |
Intervals |
4.5 mi |
33:25 |
7:31 |
|
| 5/14/2010 |
Run |
Tidal Basin |
Easy |
4.0 mi |
33:39 |
8:24 |
|
| 5/16/2010 |
Run |
Historic Half marathon |
Race |
13.2 mi |
1:46:09 |
8:04 |
|
| 5/25/2010 |
Run |
Pisa |
Easy |
3.7 mi |
31:24 |
8:32 |
|
| 6/2/2010 |
Run |
Turin |
Easy |
3.1 mi |
25:58 |
8:21 |
|
| 6/4/2010 |
Run |
Athens Faliro |
Easy |
4.0 mi |
34:45 |
8:42 |
|
| 6/6/2010 |
Run |
Athens Faliro |
Tempo |
5.0 mi |
40:00 |
8:00 |
|
| 6/8/2010 |
Run |
Athens Faliro |
Tempo |
6.0 mi |
47:58 |
8:00 |
|
| 6/9/2010 |
Run |
Athens Faliro |
Easy |
3.0 mi |
26:54 |
8:58 |
|
| 6/10/2010 |
Run |
Athens Faliro |
Hill repeats |
5.0 mi |
39:57 |
8:00 |
|
| 6/12/2010 |
Run |
Athens Faliro |
Easy |
3.0 mi |
26:55 |
8:59 |
|
| 6/13/2010 |
Run |
Athens Faliro |
Long |
6.3 mi |
52:01 |
8:13 |
|
| 6/15/2010 |
Run |
Mykonos |
Hill repeats |
6.0 mi |
51:05 |
8:31 |
|
| 6/16/2010 |
Run |
Mykonos |
Easy |
3.0 mi |
26:37 |
8:51 |
|
| 6/17/2010 |
Run |
Athens Faliro |
Tempo |
5.0 mi |
39:17 |
7:52 |
|
| 6/19/2010 |
Run |
Athens Faliro |
Easy |
3.5 mi |
30:44 |
8:47 |
|
| 6/20/2010 |
Run |
Athens Faliro |
Long |
8.0 mi |
1:07:56 |
8:30 |
|
| 6/22/2010 |
Run |
Athens Faliro |
Tempo |
5.5 mi |
43:11 |
7:52 |
|
| 6/23/2010 |
Run |
Athens Faliro |
Easy |
3.0 mi |
26:31 |
8:51 |
|
| 6/24/2010 |
Run |
Athens Faliro |
Hill repeats |
6.5 mi |
55:35 |
8:34 |
|
| 6/29/2010 |
Run |
Athens Faliro |
Easy |
3.0 mi |
26:14 |
8:45 |
|
| 6/30/2010 |
Run |
Athens Faliro |
Long |
9.0 mi |
1:16:27 |
8:30 |
|
| 7/2/2010 |
Run |
Lefkada |
Hill repeats |
3.5 mi |
30:24 |
8:49 |
|
| 7/3/2010 |
Run |
Lefkada |
Hill repeats |
3.7 mi |
32:12 |
8:41 |
|
| 7/4/2010 |
Run |
Lefkada |
Hill repeats |
7.0 mi |
1:00:35 |
8:40 |
|
| 7/6/2010 |
Run |
Lefkada |
Hill repeats |
7.0 mi |
59:49 |
8:32 |
|
| 7/7/2010 |
Run |
Lefkada |
Hill repeats |
3.5 mi |
30:32 |
8:44 |
|
| 7/8/2010 |
Run |
Lefkada |
Hill repeats |
8.0 mi |
1:06:16 |
8:18 |
|
| 7/10/2010 |
Run |
Ithaki |
Easy |
4.0 mi |
34:21 |
8:42 |
|
| 7/11/2010 |
Run |
Ithaki |
Tempo |
6.1 mi |
47:08 |
7:47 |
|
| 7/13/2010 |
Run |
Athens Faliro |
Easy |
3.5 mi |
30:32 |
8:44 |
|
| 7/14/2010 |
Run |
Athens Faliro |
Tempo |
6.0 mi |
48:16 |
8:03 |
|
| 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 |
|