| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/14/2006 |
Run |
Random |
Long |
7.0 mi |
1:00:00 |
8:35 |
 |
| 6/15/2006 |
Run |
Lake Waterford Route |
Easy |
6.3 mi |
54:00 |
8:33 |
|
| 6/16/2006 |
Run |
Mountain Road Loop |
Easy |
4.4 mi |
38:00 |
8:42 |
|
| 6/18/2006 |
Run |
Dawson's Father's Day 10 k |
Race |
10.0 km |
52:36 |
8:28 |
|
| 6/20/2006 |
Run |
Lake Waterford Route |
Tempo |
6.3 mi |
48:57 |
7:45 |
|
| 6/22/2006 |
Run |
Random |
Hill |
4.5 mi |
37:32 |
8:21 |
|
| 6/23/2006 |
Run |
Random |
Easy |
5.5 mi |
46:25 |
8:27 |
|
| 6/24/2006 |
Run |
Random |
Tempo |
4.0 mi |
32:00 |
8:00 |
|
| 6/25/2006 |
Run |
Random |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 6/26/2006 |
Run |
Random |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 6/26/2006 |
Run |
Chespeake High School's XC Course |
Interval |
4.5 mi |
37:48 |
8:24 |
|
| 6/27/2006 |
Run |
Random |
Long |
5.5 mi |
46:13 |
8:25 |
|
| 6/29/2006 |
Run |
Chespeake High School's XC Course |
Race |
5.0 km |
24:06 |
7:46 |
|
| 6/30/2006 |
Run |
Random |
Hill |
6.0 mi |
52:55 |
8:50 |
|
| 7/3/2006 |
Run |
Random |
Easy |
3.3 mi |
28:32 |
8:33 |
|
| 7/6/2006 |
Run |
Random |
Race |
3.0 mi |
23:43 |
7:55 |
|
| 7/7/2006 |
Run |
Random |
Easy |
4.4 mi |
43:00 |
9:46 |
|
| 7/10/2006 |
Run |
Random |
Easy |
5.5 mi |
50:07 |
9:07 |
|
| 7/11/2006 |
Run |
Random |
Easy |
5.5 mi |
50:00 |
9:06 |
|
| 7/13/2006 |
Run |
Chespeake High School's XC Course |
Tempo |
3.0 mi |
28:13 |
9:25 |
|
| 7/17/2006 |
Run |
Random |
Easy |
4.2 mi |
43:00 |
10:15 |
|
| 7/18/2006 |
Run |
Chespeake High School's XC Course |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 7/19/2006 |
Run |
Random |
Easy |
4.2 mi |
42:20 |
10:05 |
|
| 7/20/2006 |
Run |
Random |
Race |
5.0 km |
27:00 |
8:42 |
|
| 7/21/2006 |
Run |
Random |
Easy |
2.3 mi |
23:18 |
10:08 |
|
| 7/22/2006 |
Run |
Chespeake High School's XC Course |
Easy |
5.0 km |
30:00 |
9:40 |
|
| 7/24/2006 |
Run |
Benfield Loop |
Easy |
5.2 mi |
45:59 |
8:55 |
|
| 7/24/2006 |
Run |
Chespeake High School's XC Course |
Easy |
5.0 mi |
45:46 |
9:10 |
|
| 7/25/2006 |
Run |
Random |
Interval |
4.0 mi |
36:00 |
9:00 |
|
| 7/26/2006 |
Run |
Benfield Loop |
Easy |
3.0 mi |
38:00 |
12:40 |
|
| 7/26/2006 |
Bike |
B & A Trail Bike |
Long |
20.0 mi |
1:45:00 |
5:15 |
|
| 7/27/2006 |
Bike |
Random |
Long |
10.0 mi |
55:00 |
5:30 |
|
| 7/28/2006 |
Bike |
B & A Trail Bike |
Long |
20.0 mi |
1:37:42 |
4:54 |
|
| 7/30/2006 |
Run |
Random |
Easy |
2.3 mi |
21:19 |
9:17 |
|
| 7/30/2006 |
Run |
Chespeake High School's XC Course |
Easy |
4.5 mi |
40:08 |
8:56 |
|
| 7/31/2006 |
Run |
Random |
Interval |
4.0 mi |
37:24 |
9:19 |
|
| 7/31/2006 |
Run |
Chespeake High School's XC Course |
Interval |
5.8 mi |
54:59 |
9:34 |
|
| 8/1/2006 |
Run |
Random |
Interval |
4.0 mi |
38:10 |
9:30 |
|
| 8/3/2006 |
Run |
Random |
Long |
5.5 mi |
56:36 |
10:18 |
|
| 8/4/2006 |
Run |
Chespeake High School's XC Course |
Interval |
5.0 mi |
47:20 |
9:28 |
|
| 8/5/2006 |
Run |
Random |
Easy |
3.1 mi |
30:42 |
10:04 |
|
| 8/6/2006 |
Run |
Random |
Race |
8.0 km |
44:48 |
9:01 |
|
| 8/7/2006 |
Run |
Random |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 8/8/2006 |
Run |
Random |
Hill |
4.0 mi |
39:42 |
9:56 |
|
| 8/9/2006 |
Run |
Random |
Easy |
2.3 mi |
22:11 |
9:32 |
|
| 8/11/2006 |
Run |
Random |
Easy |
2.9 mi |
25:58 |
8:58 |
|
| 8/12/2006 |
Run |
Random |
Easy |
3.5 mi |
32:00 |
9:09 |
|
| 8/13/2006 |
Run |
Random |
Long |
5.7 mi |
50:26 |
8:53 |
|
| 8/14/2006 |
Run |
Random |
Tempo |
4.8 mi |
48:00 |
10:07 |
|
| 8/14/2006 |
Weights |
|
|
|
|
|
|
| 8/15/2006 |
Run |
Chespeake High School's XC Course |
Easy |
5.3 mi |
56:20 |
10:44 |
|
| 8/16/2006 |
Weights |
|
|
|
|
|
|
| 8/16/2006 |
Run |
Chespeake High School's XC Course |
Interval |
3.7 mi |
31:21 |
8:23 |
|
| 8/17/2006 |
Run |
Chespeake High School's XC Course |
Long |
8.2 mi |
1:21:38 |
9:57 |
|
| 8/18/2006 |
Weights |
|
|
|
|
|
|
| 8/18/2006 |
Run |
Chespeake High School's XC Course |
Interval |
3.0 mi |
26:48 |
8:56 |
|
| 8/20/2006 |
Run |
Random |
Easy |
1.0 mi |
9:56 |
9:56 |
|
| 8/21/2006 |
Run |
Chespeake High School's XC Course |
Interval |
2.0 mi |
15:01 |
7:31 |
|
| 8/22/2006 |
Weights |
|
|
|
|
|
|
| 8/22/2006 |
Run |
Chespeake High School's XC Course |
Fartlek |
4.9 mi |
48:30 |
9:59 |
|
| 8/23/2006 |
Weights |
|
|
|
|
|
|
| 8/23/2006 |
Run |
Chespeake High School's XC Course |
Long |
4.0 mi |
35:19 |
8:57 |
|
| 8/24/2006 |
Weights |
|
|
|
|
|
|
| 8/25/2006 |
Weights |
|
|
|
|
|
|
| 8/25/2006 |
Run |
Chespeake High School's XC Course |
Long |
6.6 mi |
1:05:54 |
10:00 |
|
| 8/27/2006 |
Weights |
|
|
|
|
|
|
| 8/30/2006 |
Weights |
|
|
|
|
|
|
| 9/6/2006 |
Weights |
|
|
|
|
|
|
| 9/7/2006 |
Weights |
|
|
|
|
|
|
| 9/10/2006 |
Run |
Chespeake High School's XC Course |
Easy |
1.0 mi |
8:11 |
8:11 |
|
| 9/11/2006 |
Run |
Chespeake High School's XC Course |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 9/12/2006 |
Run |
Chespeake High School's XC Course |
Easy |
1.0 mi |
7:54 |
7:54 |
|
| 9/13/2006 |
Run |
Chespeake High School's XC Course |
Easy |
1.0 mi |
8:07 |
8:07 |
|
| 9/14/2006 |
Weights |
|
|
|
|
|
|
| 9/17/2006 |
Run |
Chespeake High School's XC Course |
Easy |
2.0 mi |
17:49 |
8:55 |
|
| 9/18/2006 |
Run |
Chespeake High School's XC Course |
Easy |
5.0 km |
30:03 |
9:41 |
|
| 9/19/2006 |
Run |
Chespeake High School's XC Course |
Race |
4.1 mi |
40:00 |
9:44 |
|
| 9/20/2006 |
Run |
Chespeake High School's XC Course |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 9/20/2006 |
Weights |
|
|
|
|
|
|
| 9/21/2006 |
Weights |
|
|
|
|
|
|
| 9/22/2006 |
Run |
Chespeake High School's XC Course |
Easy |
1.5 mi |
14:18 |
9:32 |
|
| 9/25/2006 |
Weights |
|
|
|
|
|
|
| 9/26/2006 |
Run |
Chespeake High School's XC Course |
Easy |
2.8 mi |
24:01 |
8:44 |
|
| 9/27/2006 |
Run |
Chespeake High School's XC Course |
Interval |
3.0 mi |
26:26 |
8:51 |
|
| 9/27/2006 |
Weights |
|
|
|
|
|
|
| 9/29/2006 |
Weights |
|
|
|
|
|
|
| 10/1/2006 |
Run |
Random |
Easy |
4.1 mi |
40:00 |
9:42 |
|
| 10/2/2006 |
Weights |
|
|
|
|
|
|
| 10/2/2006 |
Run |
Random |
Tempo |
4.0 mi |
34:55 |
8:44 |
|
| 10/3/2006 |
Run |
Chespeake High School's XC Course |
Easy |
3.5 mi |
33:49 |
9:40 |
|
| 10/4/2006 |
Weights |
|
|
|
|
|
|
| 10/5/2006 |
Run |
Chespeake High School's XC Course |
Easy |
3.8 mi |
33:23 |
8:48 |
|
| 10/6/2006 |
Weights |
|
|
|
|
|
|
| 10/7/2006 |
Run |
Random |
Easy |
4.0 mi |
36:03 |
9:01 |
|
| 10/10/2006 |
Run |
Chespeake High School's XC Course |
Easy |
5.0 mi |
46:40 |
9:26 |
|
| 10/10/2006 |
Weights |
|
|
|
|
|
|
| 10/11/2006 |
Run |
Chespeake High School's XC Course |
Interval |
6.0 mi |
47:58 |
8:02 |
|
| 10/12/2006 |
Run |
Chespeake High School's XC Course |
Easy |
4.8 mi |
44:00 |
9:10 |
|
| 10/12/2006 |
Weights |
|
|
|
|
|
|
| 10/13/2006 |
Run |
Random |
Race |
3.1 mi |
24:09 |
7:48 |
|