| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 4/27/2009 |
Run |
Biking to work--Downtown |
Easy |
6.2 mi |
59:48 |
9:39 |
 |
| 5/6/2009 |
Run |
Biking to work--Downtown |
Default |
4.0 mi |
34:44 |
8:42 |
|
| 5/11/2009 |
Run |
Biking to work--Downtown |
Easy |
3.8 mi |
34:00 |
9:05 |
|
| 5/11/2009 |
Run |
Biking to work--Downtown |
Easy |
4.3 mi |
37:27 |
8:49 |
|
| 5/12/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
36:59 |
9:15 |
|
| 5/14/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
36:29 |
9:08 |
|
| 5/19/2009 |
Run |
Biking to work--Downtown |
Default |
4.0 mi |
35:04 |
8:47 |
|
| 5/19/2009 |
Run |
Biking to work--Downtown |
Default |
4.0 mi |
35:42 |
8:56 |
|
| 6/12/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
36:50 |
9:13 |
|
| 6/22/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
38:11 |
9:33 |
|
| 6/24/2009 |
Run |
Biking to work--Downtown |
Easy |
4.2 mi |
41:02 |
9:54 |
|
| 6/25/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
35:41 |
8:56 |
|
| 6/26/2009 |
Run |
Biking to work--Downtown |
Easy |
4.0 mi |
36:55 |
9:14 |
|
| 2/18/2009 |
Run |
Biking to work--Forest |
Easy |
3.3 mi |
30:05 |
9:01 |
|
| 2/19/2009 |
Run |
Biking to work--Forest |
Easy |
3.8 mi |
35:41 |
9:24 |
|
| 2/27/2009 |
Run |
Biking to work--Forest |
Easy |
3.4 mi |
32:30 |
9:43 |
|
| 3/18/2009 |
Run |
Biking to work--Forest |
Easy |
3.6 mi |
32:45 |
9:03 |
|
| 2/11/2009 |
Run |
Biking to work--Hilltop |
Easy |
3.6 mi |
32:52 |
9:05 |
|
| 4/22/2009 |
Run |
Biking to work--Hilltop |
Easy |
3.5 mi |
33:40 |
9:38 |
|
| 5/21/2009 |
Run |
Biking to work--Hilltop |
Easy |
3.8 mi |
35:18 |
9:25 |
|
| 1/3/2009 |
Run |
Bowie |
Easy |
7.4 mi |
1:06:00 |
8:56 |
|
| 1/8/2009 |
Run |
Bowie |
Easy |
4.4 mi |
36:56 |
8:22 |
|
| 1/10/2009 |
Run |
Bowie |
Long |
12.0 mi |
1:45:08 |
8:46 |
|
| 1/14/2009 |
Run |
Bowie |
Easy |
3.5 mi |
29:12 |
8:21 |
|
| 1/17/2009 |
Run |
Bowie |
Easy |
8.2 mi |
1:13:39 |
8:59 |
|
| 1/22/2009 |
Run |
Bowie |
Tempo |
8.6 mi |
1:11:32 |
8:22 |
|
| 1/24/2009 |
Run |
Bowie |
Tempo |
10.0 mi |
1:26:49 |
8:40 |
|
| 1/29/2009 |
Run |
Bowie |
Easy |
6.0 mi |
53:58 |
9:00 |
|
| 1/31/2009 |
Run |
Bowie |
Easy |
5.5 mi |
52:00 |
9:28 |
|
| 2/4/2009 |
Run |
Bowie |
Tempo |
4.2 mi |
36:08 |
8:37 |
|
| 2/7/2009 |
Run |
Bowie |
Tempo |
10.5 mi |
1:29:28 |
8:32 |
|
| 2/11/2009 |
Run |
Bowie |
Tempo |
5.5 mi |
51:41 |
9:24 |
|
| 2/14/2009 |
Run |
Bowie |
Easy |
1.8 mi |
16:45 |
9:19 |
|
| 2/18/2009 |
Run |
Bowie |
Tempo |
8.0 mi |
1:09:43 |
8:43 |
|
| 2/19/2009 |
Run |
Bowie |
Interval |
6.2 mi |
53:44 |
8:40 |
|
| 2/21/2009 |
Run |
Bowie |
Progressions |
8.1 mi |
1:09:40 |
8:40 |
|
| 2/25/2009 |
Run |
Bowie |
Tempo |
8.1 mi |
1:10:35 |
8:43 |
|
| 2/26/2009 |
Run |
Bowie |
Interval |
7.0 mi |
1:01:31 |
8:48 |
|
| 3/4/2009 |
Run |
Bowie |
Easy |
6.3 mi |
58:06 |
9:16 |
|
| 3/5/2009 |
Run |
Bowie |
Easy |
3.8 mi |
36:04 |
9:30 |
|
| 3/7/2009 |
Run |
Bowie |
Easy |
10.1 mi |
1:33:59 |
9:20 |
|
| 3/18/2009 |
Run |
Bowie |
Tempo |
8.6 mi |
1:15:33 |
8:46 |
|
| 3/21/2009 |
Run |
Bowie |
Fartlek |
10.0 mi |
1:30:47 |
9:05 |
|
| 3/25/2009 |
Run |
Bowie |
Tempo |
6.0 mi |
51:30 |
8:38 |
|
| 3/28/2009 |
Run |
Bowie |
Easy |
8.4 mi |
1:12:44 |
8:39 |
|
| 4/8/2009 |
Run |
Bowie |
Long |
10.0 mi |
1:34:19 |
9:25 |
|
| 4/18/2009 |
Run |
Bowie |
Easy |
9.0 mi |
1:26:17 |
9:36 |
|
| 4/23/2009 |
Run |
Bowie |
Tempo |
4.5 mi |
38:51 |
8:44 |
|
| 4/25/2009 |
Run |
Bowie |
Default |
7.0 mi |
1:06:02 |
9:26 |
|
| 5/2/2009 |
Run |
Bowie |
Easy |
8.0 mi |
1:09:53 |
8:45 |
|
| 5/7/2009 |
Run |
Bowie |
Tempo |
3.1 mi |
26:32 |
8:34 |
|
| 5/14/2009 |
Run |
Bowie |
Easy |
2.3 mi |
20:27 |
9:06 |
|
| 5/16/2009 |
Run |
Bowie |
Long |
10.0 mi |
1:32:38 |
9:16 |
|
| 5/20/2009 |
Run |
Bowie |
Easy |
2.5 mi |
22:13 |
8:54 |
|
| 5/28/2009 |
Run |
Bowie |
Easy |
3.0 mi |
28:35 |
9:32 |
|
| 6/10/2009 |
Run |
Bowie |
Long |
9.0 mi |
1:23:11 |
9:15 |
|
| 6/11/2009 |
Run |
Bowie |
Tempo |
5.0 mi |
43:56 |
8:48 |
|
| 6/25/2009 |
Run |
Bowie |
Easy |
6.6 mi |
59:20 |
8:57 |
|
| 7/8/2009 |
Run |
Bowie |
Long |
9.0 mi |
1:25:26 |
9:30 |
|
| 7/15/2009 |
Run |
Bowie |
Easy |
8.0 mi |
1:15:52 |
9:29 |
|
| 7/22/2009 |
Run |
Bowie |
Easy |
2.2 mi |
21:42 |
9:47 |
|
| 7/22/2009 |
Run |
Bowie |
Tempo |
4.8 mi |
42:40 |
8:59 |
|
| 7/25/2009 |
Run |
Bowie |
Long |
8.0 mi |
1:18:18 |
9:48 |
|
| 8/5/2009 |
Run |
Bowie |
Tempo |
7.0 mi |
1:03:11 |
9:02 |
|
| 8/6/2009 |
Run |
Bowie |
Tempo |
5.3 mi |
46:41 |
8:54 |
|
| 8/22/2009 |
Run |
Bowie |
Easy |
5.0 mi |
48:15 |
9:40 |
|
| 9/19/2009 |
Run |
Bowie |
Default |
12.7 mi |
2:00:01 |
9:30 |
|
| 5/27/2009 |
Run |
Bowie HS track |
Interval |
5.2 mi |
44:12 |
8:36 |
|
| 7/22/2009 |
Run |
Bowie HS track |
Interval |
1.1 mi |
7:58 |
7:36 |
|
| 4/10/2009 |
Run |
Brooklyn |
Default |
7.5 mi |
1:06:52 |
8:55 |
|
| 5/24/2009 |
Run |
Cape May |
Easy |
6.0 mi |
54:07 |
9:02 |
|
| 4/5/2009 |
Run |
Cherry Pit 10 Mile |
Race |
10.0 mi |
1:23:32 |
8:22 |
|
| 8/2/2009 |
Run |
Dog Days 8K |
Race |
8.0 km |
42:25 |
8:33 |
|
| 11/7/2009 |
Run |
Downs Park 5 miler |
Race |
5.0 mi |
39:45 |
7:57 |
|
| 7/27/2009 |
Run |
Front Royal |
Easy |
6.0 mi |
57:33 |
9:36 |
|
| 7/28/2009 |
Run |
Front Royal |
Easy |
3.1 mi |
30:49 |
9:57 |
|
| 3/8/2009 |
Run |
Harry S Truman |
Long |
13.4 mi |
2:05:45 |
9:23 |
|
| 7/18/2009 |
Run |
John Wall 1 mile race |
Race |
1.0 mi |
6:52 |
6:52 |
|
| 10/4/2009 |
Run |
Metric Marathon |
Race |
16.3 mi |
2:28:53 |
9:09 |
|
| 6/14/2009 |
Run |
Nags Head |
Easy |
6.1 mi |
54:18 |
8:55 |
|
| 6/15/2009 |
Run |
Nags Head |
Long |
18.0 mi |
2:50:25 |
9:29 |
|
| 6/17/2009 |
Run |
Nags Head |
Interval |
8.0 mi |
1:09:23 |
8:41 |
|
| 6/18/2009 |
Run |
Nags Head |
Easy |
5.0 mi |
44:41 |
8:57 |
|
| 6/19/2009 |
Run |
Nags Head |
beach running |
3.0 mi |
29:56 |
9:59 |
|
| 6/19/2009 |
Run |
Nags Head |
Easy |
7.1 mi |
1:08:00 |
9:35 |
|
| 2/8/2009 |
Run |
QuietWatersPark |
Easy |
5.9 mi |
56:31 |
9:38 |
|
| 7/10/2009 |
Run |
QuietWatersPark |
Interval |
5.0 mi |
42:58 |
8:36 |
|
| 7/12/2009 |
Run |
QuietWatersPark |
Tempo |
5.5 mi |
50:40 |
9:13 |
|
| 5/23/2009 |
Run |
Rehoboth |
Easy |
6.0 mi |
53:44 |
8:58 |
|
| 5/25/2009 |
Run |
Rehoboth |
Long |
11.0 mi |
1:44:24 |
9:30 |
|
| 6/28/2009 |
Run |
Rehoboth |
Tempo |
6.2 mi |
52:03 |
8:24 |
|
| 6/29/2009 |
Run |
Rehoboth |
Easy |
9.3 mi |
1:24:46 |
9:07 |
|
| 7/1/2009 |
Run |
Rehoboth |
Interval |
5.3 mi |
43:12 |
8:14 |
|
| 7/2/2009 |
Run |
Rehoboth |
Easy |
5.0 mi |
44:27 |
8:54 |
|
| 7/4/2009 |
Run |
Rehoboth |
Long |
12.0 mi |
1:51:27 |
9:18 |
|
| 7/5/2009 |
Run |
Rehoboth |
Tempo |
7.0 mi |
59:14 |
8:28 |
|
| 2/14/2009 |
Run |
Valentines Day 5K |
Race |
5.0 km |
24:13 |
7:48 |
|
|