| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/14/2009 |
Run |
|
Easy |
4.5 mi |
40:31 |
9:05 |
 |
| 6/8/2009 |
Run |
|
Easy |
4.0 mi |
33:20 |
8:20 |
|
| 5/31/2009 |
Run |
Random Route |
Easy |
2.7 mi |
22:21 |
8:25 |
|
| 5/29/2009 |
Run |
Random Route |
Easy |
3.8 mi |
31:00 |
8:10 |
|
| 5/29/2009 |
Run |
Random Route |
Easy |
3.8 mi |
37:00 |
9:45 |
|
| 11/19/2008 |
Run |
Random Route |
Easy |
6.1 mi |
51:00 |
8:22 |
|
| 11/16/2008 |
Run |
Random Route |
Easy |
3.4 mi |
32:00 |
9:25 |
|
| 11/15/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:30:00 |
9:00 |
|
| 11/12/2008 |
Run |
Random Route |
Easy |
5.0 mi |
42:00 |
8:24 |
|
| 11/10/2008 |
Run |
Random Route |
Easy |
7.0 mi |
59:40 |
8:32 |
|
| 10/20/2008 |
Run |
Random Route |
Easy |
5.0 mi |
43:00 |
8:36 |
|
| 10/19/2008 |
Run |
Random Route |
Easy |
2.1 mi |
20:00 |
9:32 |
|
| 10/17/2008 |
Run |
Towpath |
Easy |
3.3 mi |
30:00 |
9:06 |
|
| 10/16/2008 |
Run |
treadmill |
Tempo |
4.5 mi |
33:25 |
7:26 |
|
| 10/16/2008 |
Run |
treadmill |
Easy |
2.3 mi |
19:40 |
8:34 |
|
| 10/13/2008 |
Run |
Random Route |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 10/10/2008 |
Run |
Gainsboro-7 Locks |
Recovery run |
5.0 mi |
43:30 |
8:39 |
|
| 10/9/2008 |
Run |
Gainsboro-7 Locks |
Fartlek |
10.0 mi |
1:16:45 |
7:41 |
|
| 10/8/2008 |
Run |
treadmill |
Recovery run |
4.3 mi |
35:00 |
8:15 |
|
| 10/5/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:30 |
8:30 |
|
| 10/5/2008 |
Run |
Random Route |
Race |
10.0 mi |
1:12:21 |
7:15 |
|
| 10/2/2008 |
Run |
C&O path |
Easy |
12.0 mi |
1:41:21 |
8:26 |
|
| 9/27/2008 |
Run |
7-Locks to MacArthur |
Long |
16.0 mi |
2:15:00 |
8:27 |
|
| 9/25/2008 |
Run |
Random Route |
Tempo |
4.5 mi |
34:30 |
7:40 |
|
| 9/25/2008 |
Run |
Random Route |
Easy |
4.2 mi |
36:30 |
8:42 |
|
| 9/25/2008 |
Run |
Random Route |
Recovery run |
1.0 mi |
10:00 |
10:00 |
|
| 9/21/2008 |
Run |
Random Route |
Easy |
3.6 mi |
36:00 |
10:00 |
|
| 9/20/2008 |
Run |
Random Route |
Long |
21.0 mi |
2:58:33 |
8:31 |
|
| 9/19/2008 |
Run |
Random Route |
Easy |
4.0 mi |
34:00 |
8:30 |
|
| 9/18/2008 |
Run |
Random Route |
Easy |
7.0 mi |
1:01:00 |
8:43 |
|
| 9/18/2008 |
Run |
Random Route |
Tempo |
5.0 mi |
38:00 |
7:36 |
|
| 9/16/2008 |
Run |
Random Route |
Easy |
8.0 mi |
1:10:00 |
8:45 |
|
| 9/14/2008 |
Run |
Random Route |
Easy |
1.1 mi |
11:00 |
10:00 |
|
| 9/14/2008 |
Run |
Random Route |
Race |
13.1 mi |
1:38:06 |
7:30 |
|
| 9/13/2008 |
Run |
Random Route |
Easy |
3.9 mi |
37:00 |
9:30 |
|
| 9/11/2008 |
Run |
Random Route |
Easy |
5.0 mi |
42:30 |
8:30 |
|
| 9/11/2008 |
Run |
Random Route |
Tempo |
5.0 mi |
37:50 |
7:34 |
|
| 9/1/2008 |
Run |
Random Route |
Easy |
6.1 mi |
54:00 |
8:52 |
|
| 8/30/2008 |
Run |
Random Route |
Easy |
4.2 mi |
40:00 |
9:32 |
|
| 8/29/2008 |
Run |
Random Route |
Easy |
5.0 mi |
41:00 |
8:12 |
|
| 8/28/2008 |
Run |
Random Route |
Easy |
11.8 mi |
1:40:00 |
8:29 |
|
| 8/26/2008 |
Run |
Random Route |
Easy |
8.3 mi |
1:15:00 |
9:03 |
|
| 8/25/2008 |
Run |
Random Route |
Easy |
5.0 mi |
44:00 |
8:48 |
|
| 8/24/2008 |
Run |
Random Route |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 8/24/2008 |
Run |
Random Route |
Race |
10.0 mi |
1:15:11 |
7:32 |
|
| 8/23/2008 |
Run |
Random Route |
Easy |
8.0 mi |
1:11:00 |
8:53 |
|
| 8/18/2008 |
Run |
Random Route |
Easy |
5.0 mi |
42:00 |
8:24 |
|
| 8/17/2008 |
Run |
Random Route |
Recovery run |
4.0 mi |
44:00 |
11:00 |
|
| 8/16/2008 |
Run |
Random Route |
Long |
18.0 mi |
2:38:00 |
8:47 |
|
| 8/12/2008 |
Run |
Random Route |
Easy |
3.0 mi |
35:00 |
11:40 |
|
| 8/10/2008 |
Run |
treadmill |
Long |
11.0 mi |
1:45:00 |
9:33 |
|
| 8/9/2008 |
Run |
Random Route |
Easy |
3.0 mi |
35:00 |
11:40 |
|
| 8/8/2008 |
Run |
Random Route |
Easy |
4.0 mi |
45:00 |
11:15 |
|
| 8/5/2008 |
Run |
Random Route |
Easy |
4.0 mi |
37:00 |
9:15 |
|
| 8/5/2008 |
Run |
treadmill |
Tempo |
3.0 mi |
21:20 |
7:07 |
|
| 8/4/2008 |
Run |
Random Route |
Recovery run |
6.0 mi |
57:00 |
9:30 |
|
| 8/3/2008 |
Run |
Random Route |
Recovery run |
4.7 mi |
47:00 |
10:00 |
|
| 8/1/2008 |
Run |
Random Route |
Recovery run |
5.0 mi |
45:00 |
9:00 |
|
| 7/31/2008 |
Run |
work up canal |
Easy |
11.0 mi |
1:35:00 |
8:39 |
|
| 7/29/2008 |
Run |
treadmill |
Hill |
8.0 mi |
1:06:00 |
8:15 |
|
| 7/26/2008 |
Run |
C&O path |
Long |
16.2 mi |
2:18:00 |
8:32 |
|
| 7/25/2008 |
Run |
treadmill (Gold's rockville) |
Easy |
6.0 mi |
52:00 |
8:40 |
|