| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/2/2010 |
Run |
McLean 5k |
Race |
3.1 mi |
19:51 |
6:25 |
 |
| 10/2/2010 |
Run |
|
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 10/3/2010 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:22:00 |
8:12 |
|
| 10/4/2010 |
Run |
2231 and back |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/5/2010 |
Run |
2 mile loop behind house |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 10/6/2010 |
Run |
W&OD |
Easy |
12.0 mi |
1:40:00 |
8:20 |
|
| 10/7/2010 |
Run |
2 mile loop behind house |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 10/8/2010 |
Run |
2 mile loop behind house |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 10/9/2010 |
Run |
Semper Fi 5k |
Race |
3.1 mi |
19:33 |
6:19 |
|
| 10/9/2010 |
Run |
|
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 10/10/2010 |
Run |
|
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/12/2010 |
Run |
|
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/13/2010 |
Run |
W&OD |
Easy |
14.0 mi |
1:53:00 |
8:05 |
|
| 10/14/2010 |
Run |
|
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 10/15/2010 |
Run |
|
Easy |
6.5 mi |
52:00 |
8:00 |
|
| 10/16/2010 |
Run |
Treadmill |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 10/17/2010 |
Run |
Warm-up |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 10/17/2010 |
Run |
Prince William Forest |
Race |
5.1 mi |
38:00 |
7:28 |
|
| 10/18/2010 |
Run |
2 mile loop behind house |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/20/2010 |
Run |
8.2 hills |
Hill |
8.2 mi |
1:01:00 |
7:27 |
|
| 10/22/2010 |
Run |
2 mile loop behind house |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/23/2010 |
Run |
|
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 10/24/2010 |
Run |
Army Ten Miler |
Race |
10.0 mi |
1:05:18 |
6:32 |
|
| 10/25/2010 |
Run |
2 mile loop behind house |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 10/26/2010 |
Run |
Yorktown Track |
Interval |
8.0 mi |
1:01:00 |
7:38 |
|
| 10/27/2010 |
Run |
Haycock and back |
Easy |
5.0 mi |
45:00 |
9:00 |
|
| 10/28/2010 |
Run |
8.2 hills |
Hill |
8.2 mi |
1:05:00 |
7:56 |
|
| 10/29/2010 |
Run |
2 mile loop behind house |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 10/31/2010 |
Run |
Warm-up |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 10/31/2010 |
Run |
Backyard Burn #2 |
Race |
5.0 mi |
39:30 |
7:54 |
|
| 11/1/2010 |
Run |
2 mile loop behind house |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 11/3/2010 |
Run |
8.2 hills |
Hill |
8.2 mi |
1:03:43 |
7:47 |
|
| 11/4/2010 |
Run |
Treadmill |
Easy |
6.3 mi |
1:00:00 |
9:32 |
|
| 11/5/2010 |
Run |
Haycock and back |
Easy |
5.0 mi |
42:00 |
8:24 |
|
| 11/6/2010 |
Run |
C&O Canal |
Long |
16.0 mi |
2:19:00 |
8:42 |
|
| 11/7/2010 |
Run |
|
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 11/8/2010 |
Run |
2 mile loop behind house |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 11/9/2010 |
Run |
McLean Track |
Interval |
8.0 mi |
1:04:00 |
8:00 |
|
| 11/11/2010 |
Run |
Pimmit Run Downstream Trail |
Easy |
8.6 mi |
1:21:00 |
9:26 |
|
| 11/12/2010 |
Run |
W&OD |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 11/13/2010 |
Run |
McLean Track and back |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 11/14/2010 |
Run |
Backyard Burn (Wakefield) |
Race |
5.5 mi |
36:54 |
6:43 |
|
| 11/14/2010 |
Run |
Warm-up |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 11/15/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 11/16/2010 |
Run |
Treadmill |
Tempo |
8.0 mi |
1:05:00 |
8:08 |
|
| 11/19/2010 |
Run |
Pimmit Run Downstream Trail |
Easy |
10.3 mi |
1:37:24 |
9:28 |
|
| 11/20/2010 |
Run |
Pimmit Run Downstream Trail |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 11/21/2010 |
Run |
2231 and back |
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 11/22/2010 |
Run |
Powhatan Hill and back |
Hill |
6.0 mi |
48:00 |
8:00 |
|
| 11/23/2010 |
Run |
Old Glebe and back |
Hill |
6.2 mi |
50:00 |
8:04 |
|
| 11/24/2010 |
Run |
Yorktown Track |
Interval |
8.0 mi |
1:04:00 |
8:00 |
|
| 11/25/2010 |
Run |
C&O Canal |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 11/27/2010 |
Run |
W&OD |
Long |
18.0 mi |
2:30:00 |
8:20 |
|
| 11/28/2010 |
Run |
Great Falls West |
Easy |
6.0 mi |
56:00 |
9:20 |
|
| 11/30/2010 |
Run |
Bishop O'Connell |
Easy |
7.3 mi |
59:00 |
8:05 |
|
| 12/1/2010 |
Run |
Yorktown Track |
Interval |
8.0 mi |
1:15:00 |
9:23 |
|
| 12/2/2010 |
Run |
Powhatan Hill and back |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 12/3/2010 |
Run |
Treadmill |
Easy |
5.0 mi |
50:00 |
10:00 |
|
| 12/4/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 12/5/2010 |
Run |
Warm-up |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 12/5/2010 |
Run |
Backyard Burn (Hemlock) |
Race |
5.5 mi |
39:41 |
7:13 |
|
| 12/6/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 12/8/2010 |
Run |
Marymount to Yorktown to home via Westmoreland. |
Hill |
10.0 mi |
1:15:00 |
7:30 |
|
| 12/9/2010 |
Run |
2 mile loop behind house |
Easy |
7.0 mi |
55:00 |
7:52 |
|
| 12/10/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 12/11/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 12/12/2010 |
Run |
Blue and Grey Half Marathon |
Race |
13.1 mi |
1:27:40 |
6:42 |
|
| 12/13/2010 |
Run |
Treadmill |
Easy |
6.0 mi |
55:00 |
9:10 |
|
| 12/15/2010 |
Run |
Marymount to Yorktown to home via Westmoreland. |
Hill |
10.0 mi |
1:16:00 |
7:36 |
|
| 12/16/2010 |
Run |
Haycock and back |
Easy |
6.2 mi |
50:00 |
8:04 |
|
| 12/17/2010 |
Run |
Treadmill |
Tempo |
4.0 mi |
28:00 |
7:00 |
|
| 12/17/2010 |
Run |
Treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 12/18/2010 |
Run |
|
Long |
13.0 mi |
1:46:00 |
8:10 |
|
| 12/19/2010 |
Run |
|
Easy |
10.2 mi |
1:20:00 |
7:51 |
|
| 12/21/2010 |
Run |
Treadmill |
Easy |
7.0 mi |
1:01:00 |
8:43 |
|
| 12/22/2010 |
Run |
.5 mile loop behind house |
Interval |
3.0 mi |
18:00 |
6:00 |
|
| 12/22/2010 |
Run |
|
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 12/23/2010 |
Run |
|
Easy |
7.0 mi |
57:47 |
8:14 |
|
| 12/25/2010 |
Run |
|
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 12/26/2010 |
Run |
|
Long |
16.1 mi |
2:19:50 |
8:43 |
|
| 12/27/2010 |
Run |
Treadmill |
Easy |
7.0 mi |
1:00:00 |
8:35 |
|
| 12/29/2010 |
Run |
|
Long |
10.1 mi |
1:34:49 |
9:24 |
|
| 12/30/2010 |
Run |
Treadmill |
Easy |
7.0 mi |
1:00:00 |
8:35 |
|
| 12/31/2010 |
Run |
Fairfax Four Miler |
Race |
4.0 mi |
24:28 |
6:07 |
|
| 12/31/2010 |
Run |
Warm-up |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 1/1/2011 |
Run |
|
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 1/2/2011 |
Run |
|
Long |
13.9 mi |
1:46:56 |
7:42 |
|
| 1/3/2011 |
Run |
Treadmill |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 1/5/2011 |
Run |
8.2 hills |
Hill |
8.2 mi |
1:05:00 |
7:56 |
|
| 1/6/2011 |
Run |
Treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 1/6/2011 |
Run |
Treadmill |
Tempo |
4.0 mi |
27:00 |
6:45 |
|
| 1/7/2011 |
Run |
2231 and back |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 1/8/2011 |
Run |
Treadmill |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 1/9/2011 |
Run |
W&OD |
Long |
23.0 mi |
3:00:00 |
7:50 |
|
| 1/10/2011 |
Run |
Treadmill |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 1/11/2011 |
Run |
8.5 hills |
Hill |
8.5 mi |
1:06:00 |
7:46 |
|
| 1/12/2011 |
Run |
Treadmill |
Easy |
6.0 mi |
58:00 |
9:40 |
|
| 1/13/2011 |
Run |
Treadmill |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 1/13/2011 |
Run |
Treadmill |
Tempo |
4.0 mi |
28:00 |
7:00 |
|
| 1/14/2011 |
Run |
Great Falls West |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|