| Date |
Activity |
Course |
Type ▼ |
Distance |
Duration |
Pace |
|
| 2/4/2011 |
Spinning |
Apple Grinder |
Default |
6.9 mi |
21:12 |
3:05 |
 |
| 2/1/2011 |
Spinning |
Apple Grinder |
Default |
7.0 mi |
20:50 |
2:59 |
|
| 1/27/2011 |
Spinning |
Apple Grinder |
Default |
7.0 mi |
21:48 |
3:07 |
|
| 12/16/2008 |
Spinning |
|
Default |
6.0 mi |
20:00 |
3:20 |
|
| 5/14/2008 |
Spinning |
|
Default |
3900.0 m |
18:30 |
7:39 |
|
| 2/1/2007 |
Spinning |
|
Default |
10.0 mi |
35:00 |
3:30 |
|
| 1/29/2007 |
Spinning |
|
Default |
10.0 mi |
40:00 |
4:00 |
|
| 8/25/2011 |
Run |
Melody |
Default |
6.0 mi |
46:00 |
7:44 |
|
| 6/6/2011 |
Run |
Fern & Burn X2 |
Default |
5.1 mi |
38:11 |
7:30 |
|
| 6/3/2011 |
Run |
Grosvenor |
Default |
4.5 mi |
36:35 |
8:06 |
|
| 3/11/2010 |
Run |
|
Default |
7.8 mi |
57:22 |
7:25 |
|
| 2/28/2010 |
Run |
|
Default |
13.4 mi |
1:52:06 |
8:23 |
|
| 11/5/2009 |
Run |
|
Default |
5.8 mi |
42:40 |
7:21 |
|
| 5/1/2011 |
Run |
|
Race |
5.0 km |
20:57 |
6:45 |
|
| 4/9/2011 |
Run |
WJ Track |
Race |
3.1 mi |
20:32 |
6:38 |
|
| 4/3/2011 |
Run |
Cherry Blossom 10 Mile |
Race |
10.0 mi |
1:08:58 |
6:54 |
|
| 3/26/2011 |
Run |
|
Race |
13.1 mi |
|
|
|
| 3/26/2011 |
Run |
National Half Marathon |
Race |
13.1 mi |
1:37:05 |
7:24 |
|
| 10/31/2010 |
Run |
Marine Corps Marathon 2010 |
Race |
26.2 mi |
3:22:29 |
7:44 |
|
| 9/12/2010 |
Run |
Nation's Triathlon |
Race |
10.0 km |
43:39 |
7:02 |
|
| 3/21/2010 |
Run |
NYC Half-Marathon |
Race |
13.1 mi |
1:31:08 |
6:58 |
|
| 10/11/2009 |
Run |
Little Bennett |
Race |
3.1 mi |
21:20 |
6:53 |
|
| 10/4/2009 |
Run |
Army Ten-Miler |
Race |
10.0 mi |
1:08:19 |
6:50 |
|
| 10/25/2008 |
Run |
AU 3 Mile |
Race |
5.0 km |
20:52 |
6:43 |
|
| 10/5/2008 |
Run |
Army Ten-Miler |
Race |
10.0 mi |
1:12:18 |
7:14 |
|
| 6/14/2008 |
Run |
Lawyers 10K |
Race |
10.0 km |
42:31 |
6:51 |
|
| 4/6/2008 |
Run |
Cherry Blossom 10 Mile |
Race |
10.0 mi |
1:11:02 |
7:07 |
|
| 11/7/2004 |
Run |
Hains Point 10K |
Race |
6.2 mi |
46:01 |
7:26 |
|
| 8/8/2004 |
Run |
Leesburg 10K |
Race |
6.2 mi |
46:36 |
7:31 |
|
| 9/3/2011 |
Run |
Crescent 10K |
Tempo |
6.2 mi |
49:12 |
7:57 |
|
| 3/22/2011 |
Run |
BS + IBM (easy) |
Tempo |
6.2 mi |
47:17 |
7:40 |
|
| 3/21/2011 |
Run |
Treadmill |
Tempo |
2.0 mi |
12:30 |
6:15 |
|
| 3/15/2011 |
Run |
Trolley Bridge |
Tempo |
5.5 mi |
40:02 |
7:16 |
|
| 3/8/2011 |
Run |
WJ Track |
Tempo |
7800.0 m |
35:04 |
7:15 |
|
| 3/1/2011 |
Run |
BS + IBM (easy) |
Tempo |
6.2 mi |
43:14 |
7:02 |
|
| 2/22/2011 |
Run |
Trolley Bridge |
Tempo |
5.5 mi |
39:42 |
7:13 |
|
| 2/19/2011 |
Run |
Crescent 5.5 to 7.0 R/T |
Tempo |
4.7 mi |
36:33 |
7:47 |
|
| 2/1/2011 |
Run |
Treadmill |
Tempo |
3.1 mi |
21:28 |
6:56 |
|
| 8/28/2010 |
Run |
Crescent to Conn |
Tempo |
9.0 mi |
1:10:01 |
7:49 |
|
| 8/28/2011 |
Run |
New Route |
Long |
7.7 mi |
1:03:45 |
8:20 |
|
| 3/20/2011 |
Run |
12 Mile Training Run (Long) |
Long |
12.4 mi |
1:37:04 |
7:49 |
|
| 3/6/2011 |
Run |
Crescent 10 Miler |
Long |
10.0 mi |
1:19:23 |
7:57 |
|
| 10/17/2010 |
Run |
DC 2 Lyon Village 12 Miler |
Long |
12.0 mi |
1:33:47 |
7:49 |
|
| 10/10/2010 |
Run |
Sycamore Store 20 Miler |
Long |
20.0 mi |
2:44:52 |
8:15 |
|
| 9/26/2010 |
Run |
Sycamore Store 20 Miler |
Long |
20.0 mi |
2:40:44 |
8:03 |
|
| 9/19/2010 |
Run |
DC 2 Lyon Village 12 Miler |
Long |
12.0 mi |
1:38:38 |
8:14 |
|
| 9/5/2010 |
Run |
Weverton 19 Miler |
Long |
19.1 mi |
2:34:57 |
8:08 |
|
| 8/22/2010 |
Run |
Crescent to Tidal Basin via 14th St Bridge |
Long |
17.4 mi |
2:23:44 |
8:18 |
|
| 8/1/2010 |
Run |
Harpers Ferry Canal Run |
Long |
14.0 mi |
1:53:00 |
8:04 |
|
| 10/28/2008 |
Run |
Bridge Long |
Long |
6.2 mi |
45:19 |
7:19 |
|
| 9/27/2008 |
Run |
10 Mile Run |
Long |
10.1 mi |
1:13:36 |
7:16 |
|
| 9/23/2008 |
Run |
Field_Group |
Long |
6.0 mi |
46:34 |
7:46 |
|
| 9/20/2008 |
Run |
11 Mile Run |
Long |
11.3 mi |
1:25:12 |
7:35 |
|
| 9/13/2008 |
Run |
AU Park - Canal - Stairs _ Glover Archibald Loop |
Long |
8.6 mi |
1:08:35 |
7:58 |
|
| 9/7/2008 |
Run |
Glover Park ~ Canal Loop |
Long |
8.6 mi |
1:05:43 |
7:41 |
|
| 8/30/2008 |
Run |
Stairs ~ River ~ Chain Bridge |
Long |
11.4 mi |
1:41:13 |
8:53 |
|
| 3/30/2008 |
Run |
Harper's Ferry 10 Mile |
Long |
10.0 mi |
1:15:37 |
7:34 |
|
| 3/23/2008 |
Run |
11 Mile Run |
Long |
11.3 mi |
1:24:29 |
7:31 |
|
| 3/15/2008 |
Run |
Bridges |
Long |
13.7 mi |
1:50:36 |
8:06 |
|
| 2/23/2008 |
Run |
Georgetown - Battery Loop |
Long |
9.8 mi |
1:18:41 |
8:03 |
|
| 8/30/2011 |
Run |
WJ Track |
Interval |
7000.0 m |
35:19 |
8:08 |
|
| 8/23/2011 |
Run |
WJ Track |
Interval |
8900.0 m |
44:53 |
8:07 |
|
| 3/30/2011 |
Run |
WJ Track |
Interval |
2400.0 m |
8:49 |
5:55 |
|
| 3/23/2011 |
Run |
WJ Track |
Interval |
4000.0 m |
14:25 |
5:49 |
|
| 3/19/2011 |
Run |
Crescent 5 Miler (Race Pace Intervals) |
Interval |
5.0 mi |
35:29 |
7:06 |
|
| 3/16/2011 |
Run |
WJ Track |
Interval |
4800.0 m |
18:13 |
6:07 |
|
| 3/12/2011 |
Run |
Crescent 3 Miler |
Interval |
3.0 mi |
21:34 |
7:12 |
|
| 3/9/2011 |
Run |
WJ Track |
Interval |
7200.0 m |
35:05 |
7:51 |
|
| 3/5/2011 |
Run |
Crescent 5 Miler (Race Pace Intervals) |
Interval |
5.0 mi |
35:22 |
7:05 |
|
| 3/3/2011 |
Run |
Field~Armat |
Interval |
5.0 mi |
37:31 |
7:29 |
|
| 3/2/2011 |
Run |
WJ Track |
Interval |
7700.0 m |
44:00 |
9:12 |
|
| 2/23/2011 |
Run |
WJ Track |
Interval |
6800.0 m |
30:48 |
7:18 |
|
| 2/8/2011 |
Run |
WJ Track |
Interval |
7600.0 m |
37:22 |
7:55 |
|
| 1/11/2011 |
Run |
WJ Track |
Interval |
8100.0 m |
40:02 |
7:58 |
|
| 1/4/2011 |
Run |
WJ Track |
Interval |
5600.0 m |
22:05 |
6:21 |
|
| 12/28/2010 |
Run |
WJ Track |
Interval |
11000.0 m |
54:16 |
7:57 |
|
| 10/27/2010 |
Run |
WJ Track |
Interval |
7400.0 m |
34:14 |
7:27 |
|
| 10/26/2010 |
Run |
WJ Track |
Interval |
6000.0 m |
28:17 |
7:36 |
|
| 10/19/2010 |
Run |
WJ Track |
Interval |
9600.0 m |
43:48 |
7:21 |
|
| 10/5/2010 |
Run |
WJ Track |
Interval |
9600.0 m |
48:48 |
8:11 |
|
| 10/3/2010 |
Run |
Sycamore Store 12 miler |
Interval |
12.0 mi |
1:33:52 |
7:50 |
|
| 9/22/2010 |
Run |
WJ Track |
Interval |
7.5 mi |
57:00 |
7:36 |
|
| 9/8/2010 |
Run |
WJ Track |
Interval |
6156.0 m |
30:35 |
8:00 |
|
| 8/31/2010 |
Run |
WJ Track |
Interval |
5.6 mi |
45:04 |
8:02 |
|
| 8/24/2010 |
Run |
WJ Track |
Interval |
9200.0 m |
43:59 |
7:42 |
|
| 10/27/2009 |
Run |
|
Interval |
5.2 mi |
38:20 |
7:23 |
|
| 10/15/2008 |
Run |
AU 2.5 Mile |
Interval |
8150.0 m |
38:52 |
7:41 |
|
| 10/1/2008 |
Run |
AU 2.5 Mile |
Interval |
6200.0 m |
27:50 |
7:14 |
|
| 9/24/2008 |
Run |
AU 3 Mile |
Interval |
11000.0 m |
49:14 |
7:13 |
|
| 9/17/2008 |
Run |
AU 3 Mile |
Interval |
11000.0 m |
48:16 |
7:04 |
|
| 9/10/2008 |
Run |
AU 3 Mile |
Interval |
11000.0 m |
48:16 |
7:04 |
|
| 9/3/2008 |
Run |
AU 3 Mile |
Interval |
10700.0 m |
49:55 |
7:31 |
|
| 6/24/2008 |
Run |
WJ Track Rainout |
Interval |
8200.0 m |
39:23 |
7:44 |
|
| 5/13/2008 |
Run |
5 Mile Run |
Interval |
8000.0 m |
35:00 |
7:03 |
|
| 5/6/2008 |
Run |
5 Mile Run |
Interval |
8400.0 m |
37:35 |
7:13 |
|
| 4/29/2008 |
Run |
Leesburg 6 Mile |
Interval |
9800.0 m |
46:19 |
7:37 |
|
| 3/25/2008 |
Run |
5 Mile Run |
Interval |
9700.0 m |
42:49 |
7:07 |
|
| 2/5/2008 |
Run |
RCP 6 mile |
Interval |
10900.0 m |
52:40 |
7:47 |
|
| 9/5/2011 |
Run |
|
Hill |
3.2 mi |
31:29 |
10:00 |
|
| 6/21/2011 |
Run |
WJ Track |
Hill |
4.5 mi |
35:04 |
7:48 |
|