| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 2/2/2009 |
Run |
Treadmill |
Recovery Run |
3.0 mi |
27:30 |
9:10 |
 |
| 2/16/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
29:04 |
9:42 |
|
| 5/21/2009 |
Run |
Random Route |
Fartlek |
3.0 mi |
23:46 |
7:56 |
|
| 9/22/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
27:50 |
9:17 |
|
| 9/23/2009 |
Run |
Treadmill |
Fartlek |
3.6 mi |
30:00 |
8:26 |
|
| 3/17/2009 |
Run |
|
Easy |
3.8 mi |
31:24 |
8:16 |
|
| 3/15/2009 |
Run |
Beaver Ford to Russell |
Easy |
3.8 mi |
32:10 |
8:27 |
|
| 4/10/2009 |
Run |
Beaver Ford to Russell |
Fartlek |
3.8 mi |
31:10 |
8:09 |
|
| 4/23/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
34:15 |
8:34 |
|
| 7/31/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
35:15 |
8:49 |
|
| 11/10/2009 |
Run |
Treadmill |
Interval |
4.0 mi |
33:40 |
8:25 |
|
| 2/22/2009 |
Run |
Beaver Ford to Russell |
Easy |
4.3 mi |
45:00 |
10:36 |
|
| 1/27/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
43:35 |
8:43 |
|
| 2/12/2009 |
Run |
Treadmill |
Easy |
5.0 mi |
45:32 |
9:07 |
|
| 2/3/2009 |
Run |
Fort Belvoir River Loop |
Easy |
5.2 mi |
45:55 |
8:46 |
|
| 10/20/2009 |
Run |
|
Tempo |
5.4 mi |
42:53 |
7:57 |
|
| 3/7/2009 |
Run |
Beaver Ford to Prince William Pkw |
Easy |
5.6 mi |
46:04 |
8:18 |
|
| 1/20/2009 |
Run |
Beaver Ford - Lowes Loop |
Easy |
5.6 mi |
50:00 |
8:59 |
|
| 4/18/2009 |
Run |
Beaver Ford to Prince William Pkw |
Fartlek |
5.6 mi |
44:24 |
7:58 |
|
| 2/10/2009 |
Run |
Beaver Ford - Minnieville - Old Bridge |
Easy |
5.6 mi |
47:45 |
8:32 |
|
| 2/4/2009 |
Run |
Treadmill |
Interval |
6.0 mi |
49:04 |
8:11 |
|
| 2/18/2009 |
Run |
Treadmill |
Easy |
6.0 mi |
55:00 |
9:10 |
|
| 3/30/2009 |
Run |
Georgetown 6 miler |
Fartlek |
6.2 mi |
52:09 |
8:29 |
|
| 2/17/2009 |
Run |
Treadmill |
Tempo |
7.0 mi |
56:02 |
8:01 |
|
| 4/11/2009 |
Run |
Beaver Ford - Dale - Richfield |
Easy |
8.0 mi |
1:06:41 |
8:23 |
|
| 3/29/2009 |
Run |
W&OD Canal |
Easy |
8.1 mi |
1:06:10 |
8:12 |
|
| 2/11/2009 |
Run |
Fort Belvoir River Loop |
Hill |
8.1 mi |
1:14:40 |
9:12 |
|
| 1/30/2009 |
Run |
Prince William Parkway |
Easy |
10.2 mi |
1:25:36 |
8:25 |
|
| 3/5/2009 |
Run |
Dupont - Rockcreek - Georgetown |
Easy |
10.7 mi |
1:35:53 |
9:00 |
|
| 4/19/2009 |
Run |
Dale Blvd - Hoadly Loop |
Long |
11.0 mi |
1:36:50 |
8:49 |
|
| 2/8/2009 |
Run |
Dale Blvd - Hoadly Loop |
Long |
12.7 mi |
1:44:33 |
8:13 |
|
| 4/12/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
14.5 mi |
2:02:19 |
8:25 |
|
| 3/8/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
14.6 mi |
2:04:30 |
8:32 |
|
| 2/15/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
20.3 mi |
2:59:51 |
8:53 |
|
| 2/1/2009 |
Run |
Random Route |
Long |
20.5 mi |
3:07:30 |
9:09 |
|
| 3/1/2009 |
Run |
Hoadly - Spriggs - Minnieville - Dale |
Long |
20.6 mi |
2:49:45 |
8:15 |
|
| 3/21/2009 |
Run |
National Marathon |
Race |
26.2 mi |
3:54:00 |
8:56 |
|