| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/14/2010 |
Run |
VTXC Course |
Easy |
4.0 mi |
28:00 |
7:00 |
 |
| 7/14/2010 |
Run |
Mountain Lake |
Hill |
6.5 mi |
54:20 |
8:22 |
|
| 7/15/2010 |
Run |
Stadium run |
Easy |
4.5 mi |
30:20 |
6:45 |
|
| 7/15/2010 |
Run |
VTXC Course |
Easy |
5.0 mi |
32:43 |
6:33 |
|
| 7/16/2010 |
Run |
Beauty |
Hill |
10.0 mi |
1:14:27 |
7:27 |
|
| 7/17/2010 |
Run |
VTXC Course |
Hill |
2.0 mi |
14:21 |
7:11 |
|
| 7/18/2010 |
Run |
|
Easy |
6.0 mi |
44:00 |
7:20 |
|
| 7/19/2010 |
Run |
|
Easy |
4.0 mi |
29:10 |
7:18 |
|
| 7/20/2010 |
Run |
|
Easy |
6.0 mi |
40:31 |
6:46 |
|
| 7/21/2010 |
Run |
|
Easy |
1.0 mi |
6:20 |
6:20 |
|
| 7/22/2010 |
Run |
|
Easy |
4.1 mi |
19:58 |
4:53 |
|
| 7/23/2010 |
Run |
|
Easy |
5.5 mi |
39:00 |
7:06 |
|
| 7/24/2010 |
Run |
|
Easy |
4.0 mi |
28:06 |
7:02 |
|
| 7/25/2010 |
Run |
|
Easy |
2.0 mi |
10:56 |
5:28 |
|
| 7/26/2010 |
Run |
|
Easy |
6.0 mi |
38:11 |
6:22 |
|
| 7/27/2010 |
Run |
|
Easy |
5.0 mi |
35:27 |
7:06 |
|
| 7/29/2010 |
Run |
|
Easy |
5.0 mi |
34:54 |
6:59 |
|
| 7/30/2010 |
Run |
|
Easy |
6.0 mi |
44:20 |
7:24 |
|
| 7/31/2010 |
Run |
|
Easy |
6.0 mi |
40:24 |
6:44 |
|
| 8/1/2010 |
Run |
Standard Loop |
Easy |
6.0 mi |
43:10 |
7:12 |
|
| 8/2/2010 |
Run |
West on Biketrail |
Easy |
7.5 mi |
47:23 |
6:20 |
|
| 8/3/2010 |
Run |
Ida Lee |
Easy |
5.8 mi |
36:48 |
6:21 |
|
| 8/4/2010 |
Run |
West on Biketrail |
Easy |
4.0 mi |
24:46 |
6:12 |
|
| 8/5/2010 |
Run |
East on Biketrail |
Easy |
5.0 mi |
37:22 |
7:29 |
|
| 8/6/2010 |
Run |
West on Biketrail |
Easy |
2.0 mi |
14:35 |
7:18 |
|
| 8/6/2010 |
Run |
West on Biketrail |
Easy |
1.0 mi |
7:40 |
7:40 |
|
| 8/6/2010 |
Run |
West on Biketrail |
Race |
2.0 mi |
10:40 |
5:20 |
|
| 8/7/2010 |
Run |
Standard Loop |
Easy |
7.0 mi |
52:21 |
7:29 |
|
| 8/9/2010 |
Run |
Balls Bluff |
Long |
8.0 mi |
1:00:00 |
7:30 |
|
| 8/10/2010 |
Run |
Red Rock |
Tempo |
6.0 mi |
39:17 |
6:33 |
|
| 8/11/2010 |
Run |
West on Biketrail |
Tempo |
4.0 mi |
22:00 |
5:30 |
|
| 8/11/2010 |
Run |
warm up/cool down/ search for keys |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 8/12/2010 |
Run |
Goose Creek |
Easy |
6.5 mi |
49:32 |
7:38 |
|
| 8/13/2010 |
Run |
West on Biketrail |
Easy |
3.4 mi |
24:16 |
7:06 |
|
| 8/14/2010 |
Run |
Standard Loop |
Long |
8.0 mi |
57:33 |
7:12 |
|
| 8/16/2010 |
Run |
Balls Bluff |
Long |
8.0 mi |
57:00 |
7:08 |
|
| 8/17/2010 |
Run |
Ida Lee |
Fartlek |
3.1 mi |
21:12 |
6:51 |
|
| 8/18/2010 |
Run |
Standard Loop |
Easy |
5.0 mi |
34:40 |
6:56 |
|
| 8/18/2010 |
Run |
West on Biketrail |
Easy |
5.8 mi |
39:41 |
6:55 |
|
| 8/19/2010 |
Run |
West on Biketrail |
Tempo |
4.0 mi |
21:48 |
5:27 |
|
| 8/19/2010 |
Run |
West on Biketrail |
Easy |
1.5 mi |
11:00 |
7:20 |
|
| 8/20/2010 |
Run |
Shenstone |
Hill |
7.0 mi |
48:15 |
6:54 |
|
| 8/21/2010 |
Run |
Standard Loop |
Easy |
6.0 mi |
44:48 |
7:28 |
|
| 8/23/2010 |
Run |
LCHS |
Fartlek |
6.8 mi |
41:00 |
6:04 |
|
| 8/23/2010 |
Run |
Standard Loop |
Easy |
2.1 mi |
15:37 |
7:38 |
|
| 8/24/2010 |
Run |
Ida Lee |
Tempo |
7.1 mi |
49:22 |
6:57 |
|
| 8/25/2010 |
Run |
West on Biketrail |
Long |
10.0 mi |
1:05:31 |
6:34 |
|
| 8/26/2010 |
Run |
West on Biketrail |
Easy |
5.0 mi |
32:27 |
6:30 |
|
| 8/27/2010 |
Run |
West on Biketrail |
Easy |
4.3 mi |
27:00 |
6:22 |
|
| 8/28/2010 |
Run |
W.U.C.D. |
Easy |
3.0 mi |
23:00 |
7:40 |
|
| 8/28/2010 |
Run |
Great Meadows |
Race |
5.0 km |
17:52 |
5:46 |
|
| 8/29/2010 |
Run |
Standard Loop |
Easy |
2.0 mi |
14:17 |
7:09 |
|
| 8/30/2010 |
Run |
West on Biketrail |
Easy |
0.5 mi |
3:03 |
6:06 |
|
| 8/30/2010 |
Run |
West on Biketrail |
Long |
11.5 mi |
1:17:37 |
6:45 |
|
| 8/31/2010 |
Run |
West on Biketrail |
Easy |
8.0 mi |
55:10 |
6:54 |
|
| 9/1/2010 |
Run |
Shenstone |
Hill |
7.0 mi |
47:51 |
6:51 |
|
| 9/1/2010 |
Run |
West on Biketrail |
Easy |
3.0 mi |
19:52 |
6:38 |
|
| 9/2/2010 |
Run |
West on Biketrail |
Easy |
3.0 mi |
18:39 |
6:13 |
|
| 9/3/2010 |
Run |
West on Biketrail |
Tempo |
3.8 mi |
21:21 |
5:42 |
|
| 9/3/2010 |
Run |
W.U.C.D. |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 9/4/2010 |
Run |
Clarke Mountain Run |
Hill |
5.0 mi |
38:01 |
7:37 |
|
| 9/6/2010 |
Run |
East on Biketrail |
Long |
8.0 mi |
58:40 |
7:20 |
|
| 9/7/2010 |
Run |
Shenstone |
Hill |
6.9 mi |
43:59 |
6:23 |
|
| 9/8/2010 |
Run |
W.U.C.D. |
Easy |
3.0 mi |
22:06 |
7:22 |
|
| 9/8/2010 |
Run |
Ida Lee |
Fartlek |
3.6 mi |
20:00 |
5:34 |
|
| 9/9/2010 |
Run |
East on Biketrail |
Easy |
7.0 mi |
50:33 |
7:14 |
|
| 9/10/2010 |
Run |
West on Biketrail |
Easy |
3.0 mi |
22:02 |
7:21 |
|
| 9/11/2010 |
Run |
Handley |
Race |
5.0 km |
18:16 |
5:53 |
|
| 9/12/2010 |
Run |
Standard Loop |
Easy |
5.5 mi |
39:29 |
7:11 |
|
| 9/13/2010 |
Run |
Standard Loop |
Long |
10.0 mi |
1:06:52 |
6:42 |
|
| 9/14/2010 |
Run |
West on Biketrail |
Easy |
6.8 mi |
50:00 |
7:25 |
|
| 9/15/2010 |
Run |
W.U.C.D. |
Easy |
5.0 km |
28:00 |
9:01 |
|
| 9/15/2010 |
Run |
Franklin Park |
Race |
5.0 km |
18:20 |
5:55 |
|
| 9/16/2010 |
Run |
Harper's Ferry |
Hill |
7.0 mi |
1:00:00 |
8:35 |
|
| 9/17/2010 |
Run |
Track |
Interval |
4.7 mi |
30:18 |
6:25 |
|
| 9/19/2010 |
Run |
Track |
Long |
9.0 mi |
1:05:07 |
7:15 |
|
| 9/20/2010 |
Run |
West on Biketrail |
Tempo |
4.0 mi |
21:07 |
5:17 |
|
| 9/20/2010 |
Run |
W.U.C.D. plus hill stuffs |
Hill |
3.0 mi |
21:36 |
7:12 |
|
| 9/21/2010 |
Run |
West on Biketrail |
Easy |
4.5 mi |
33:50 |
7:32 |
|
| 9/22/2010 |
Run |
W.U.C.D. |
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 9/22/2010 |
Run |
Briar Woods |
Race |
5.0 km |
17:53 |
5:46 |
|
| 9/23/2010 |
Run |
West on Biketrail |
Easy |
3.0 mi |
21:40 |
7:14 |
|
| 9/24/2010 |
Run |
Oatlands |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 9/25/2010 |
Run |
Oatlands |
Race |
5.0 km |
18:26 |
5:56 |
|
| 9/26/2010 |
Run |
Stadium run |
Long |
8.0 mi |
55:30 |
6:57 |
|
| 9/27/2010 |
Run |
West on Biketrail |
Interval |
5.5 mi |
32:06 |
5:51 |
|
| 9/28/2010 |
Run |
Ida Lee |
Easy |
6.5 mi |
47:30 |
7:19 |
|
| 9/29/2010 |
Run |
Balls Bluff |
Fartlek |
6.0 mi |
45:06 |
7:31 |
|
| 9/30/2010 |
Run |
West on Biketrail |
Easy |
6.0 mi |
43:00 |
7:10 |
|
| 10/1/2010 |
Run |
Great American |
Easy |
5.0 km |
23:23 |
7:32 |
|
| 10/2/2010 |
Run |
Great American |
Race |
5.0 km |
16:57 |
5:28 |
|
| 10/3/2010 |
Run |
Standard Loop |
Easy |
4.0 mi |
26:48 |
6:42 |
|
| 10/4/2010 |
Run |
Track |
Interval |
6.5 mi |
44:56 |
6:57 |
|
| 10/5/2010 |
Run |
Ida Lee |
Easy |
6.1 mi |
44:30 |
7:18 |
|
| 10/6/2010 |
Run |
Ida Lee |
Race |
5.0 km |
18:23 |
5:56 |
|
| 10/6/2010 |
Run |
W.U.C.D. |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 10/7/2010 |
Run |
East on Biketrail |
Fartlek |
6.0 mi |
41:00 |
6:50 |
|
| 10/8/2010 |
Run |
|
Easy |
3.0 mi |
21:02 |
7:01 |
|
| 10/9/2010 |
Run |
Glory Days |
Race |
5.0 km |
17:27 |
5:37 |
|
| 10/9/2010 |
Run |
W.U.C.D. |
Easy |
3.0 mi |
21:56 |
7:19 |
|