| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/4/2009 |
Run |
Double bridge |
Tempo |
5.4 mi |
41:47 |
7:47 |
 |
| 12/7/2009 |
Run |
Double bridge |
Tempo |
5.4 mi |
40:42 |
7:33 |
|
| 12/9/2009 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
29:58 |
7:30 |
|
| 12/11/2009 |
Run |
Mall / monuments |
Tempo |
3.1 mi |
23:11 |
7:26 |
|
| 12/13/2009 |
Run |
Jingle All the Way 10K |
Race |
10.0 km |
46:19 |
7:28 |
|
| 12/16/2009 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
29:25 |
7:22 |
|
| 12/18/2009 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
31:09 |
7:48 |
|
| 12/22/2009 |
Run |
treadmill |
Tempo |
4.0 mi |
29:31 |
7:23 |
|
| 12/24/2009 |
Run |
treadmill |
Tempo |
4.0 mi |
29:00 |
7:15 |
|
| 12/26/2009 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
29:26 |
7:22 |
|
| 12/28/2009 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
30:54 |
7:44 |
|
| 12/30/2009 |
Run |
treadmill |
Tempo |
3.0 mi |
22:22 |
7:28 |
|
| 1/4/2010 |
Run |
treadmill |
Tempo |
3.0 mi |
23:10 |
7:44 |
|
| 1/6/2010 |
Run |
treadmill |
Tempo |
3.0 mi |
23:13 |
7:45 |
|
| 1/19/2010 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
32:06 |
8:02 |
|
| 1/22/2010 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
31:18 |
7:50 |
|
| 1/24/2010 |
Run |
Tidal Basin |
Tempo |
4.0 mi |
31:14 |
7:49 |
|
| 1/26/2010 |
Run |
Double bridge |
Tempo |
5.4 mi |
43:14 |
8:01 |
|
| 1/29/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
39:40 |
7:56 |
|
| 1/31/2010 |
Run |
treadmill |
Easy |
3.5 mi |
28:13 |
8:04 |
|
| 2/2/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
39:00 |
7:48 |
|
| 2/4/2010 |
Run |
treadmill |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 2/5/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
38:50 |
7:46 |
|
| 2/7/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
38:31 |
7:43 |
|
| 2/9/2010 |
Run |
treadmill |
Tempo |
4.0 mi |
30:48 |
7:42 |
|
| 2/10/2010 |
Run |
treadmill |
Easy |
4.0 mi |
32:12 |
8:03 |
|
| 2/12/2010 |
Run |
treadmill |
Tempo |
6.0 mi |
46:21 |
7:44 |
|
| 2/14/2010 |
Run |
treadmill |
Tempo |
6.0 mi |
46:19 |
7:44 |
|
| 2/16/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
37:40 |
7:32 |
|
| 2/19/2010 |
Run |
treadmill |
Tempo |
7.0 mi |
54:25 |
7:47 |
|
| 2/21/2010 |
Run |
treadmill |
Tempo |
6.0 mi |
45:45 |
7:38 |
|
| 2/23/2010 |
Run |
treadmill |
Easy |
2.0 mi |
15:47 |
7:54 |
|
| 2/24/2010 |
Run |
treadmill |
Tempo |
5.0 mi |
38:51 |
7:47 |
|
| 2/26/2010 |
Run |
treadmill |
Tempo |
5.7 mi |
43:19 |
7:40 |
|
| 2/28/2010 |
Run |
treadmill |
Tempo |
5.3 mi |
41:05 |
7:42 |
|
| 3/2/2010 |
Run |
treadmill |
Tempo |
6.0 mi |
46:57 |
7:50 |
|
| 3/3/2010 |
Run |
treadmill |
Easy |
4.0 mi |
31:50 |
7:58 |
|
| 3/5/2010 |
Run |
treadmill |
Tempo |
7.0 mi |
54:25 |
7:47 |
|
| 3/7/2010 |
Run |
Crescent trail |
Easy |
3.9 mi |
34:01 |
8:41 |
|
| 3/8/2010 |
Run |
Double bridge |
Tempo |
5.5 mi |
41:13 |
7:30 |
|
| 3/10/2010 |
Run |
Double bridge |
Intervals |
5.0 mi |
38:41 |
7:45 |
|
| 3/12/2010 |
Run |
Rock Creek Park |
Easy |
6.0 mi |
49:10 |
8:12 |
|
| 3/14/2010 |
Run |
St. Patrick's Day 8k |
Race |
8.0 km |
35:52 |
7:13 |
|
| 3/15/2010 |
Run |
Rock Creek Park |
Easy |
4.0 mi |
33:43 |
8:26 |
|
| 3/17/2010 |
Run |
Mt Vernon trail |
Long |
8.0 mi |
1:06:10 |
8:17 |
|
| 3/19/2010 |
Run |
Rock Creek Park |
Intervals |
6.0 mi |
46:54 |
7:49 |
|
| 3/21/2010 |
Run |
College Park |
Long |
9.0 mi |
1:12:59 |
8:07 |
|
| 3/23/2010 |
Run |
College Park |
Easy |
4.3 mi |
35:48 |
8:24 |
|
| 3/24/2010 |
Run |
Mt Vernon trail |
Tempo |
7.0 mi |
54:04 |
7:44 |
|
| 3/26/2010 |
Run |
Mt Vernon trail |
Long |
10.0 mi |
1:19:28 |
7:57 |
|
| 3/28/2010 |
Run |
treadmill |
Easy |
5.0 mi |
41:25 |
8:17 |
|
| 3/29/2010 |
Run |
Mt Vernon trail |
Tempo |
7.0 mi |
54:06 |
7:44 |
|
| 3/31/2010 |
Run |
Ridge Road |
Hill repeats |
6.0 mi |
48:22 |
8:04 |
|
| 4/2/2010 |
Run |
Mt Vernon trail |
Long |
11.0 mi |
1:29:06 |
8:07 |
|
| 4/5/2010 |
Run |
Mt Vernon trail |
Tempo |
7.0 mi |
54:40 |
7:49 |
|
| 4/7/2010 |
Run |
Mt Vernon trail |
Intervals |
6.0 mi |
46:59 |
7:50 |
|
| 4/9/2010 |
Run |
Crescent trail |
Long |
12.0 mi |
1:35:53 |
7:59 |
|
| 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 |
|
|