| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/16/2010 |
Bike |
Ida Lee to Home |
Easy |
4.0 mi |
13:30 |
3:23 |
 |
| 5/29/2010 |
Bike |
West on Biketrail |
Long |
20.0 mi |
1:20:00 |
4:00 |
|
| 7/27/2010 |
Bike |
Moab |
Long |
10.0 mi |
2:00:00 |
12:00 |
|
| 8/26/2010 |
Bike |
West on Biketrail from home |
Easy |
14.0 mi |
1:20:00 |
5:43 |
|
| 5/26/2013 |
Bike |
Reston |
Long |
36.0 mi |
2:31:08 |
4:12 |
|
| 5/31/2013 |
Bike |
Purcerville |
Long |
24.0 mi |
1:40:07 |
4:11 |
|
| 6/23/2010 |
Swim |
greenway pool |
Mixed |
1.0 mi |
45:00 |
45:00 |
|
| 6/27/2010 |
Swim |
Ida Lee |
Mixed |
500.0 yd |
|
|
|
| 11/20/2010 |
Swim |
Ida Lee |
Free Style |
500.0 m |
0:08 |
0:28 |
|
| 5/13/2013 |
Abs |
|
Default |
|
|
|
|
| 5/27/2013 |
Abs |
|
Default |
|
|
|
|
| 5/29/2013 |
Abs |
|
Default |
|
|
|
|
| 10/11/2008 |
Run |
Glory Days |
Race |
5.0 km |
18:38 |
6:00 |
|
| 8/29/2009 |
Run |
Great Meadows |
Race |
5.0 km |
18:26 |
5:56 |
|
| 9/10/2009 |
Run |
Handley |
Race |
5.0 km |
18:24 |
5:56 |
|
| 9/26/2009 |
Run |
Oatlands |
Race |
5.0 km |
18:29 |
5:57 |
|
| 10/3/2009 |
Run |
Cary, NC |
Race |
5.0 km |
17:33 |
5:39 |
|
| 10/10/2009 |
Run |
Abermarle |
Interval |
5.0 km |
18:45 |
6:03 |
|
| 10/22/2009 |
Run |
Ida Lee |
Race |
5.0 km |
18:53 |
6:05 |
|
| 11/3/2009 |
Run |
Oatlands |
Race |
5.0 km |
19:04 |
6:09 |
|
| 3/31/2010 |
Run |
Back from the Mill |
Tempo |
6.2 mi |
39:31 |
6:23 |
|
| 4/5/2010 |
Run |
Track |
Interval |
0.8 km |
2:26 |
4:54 |
|
| 4/6/2010 |
Run |
Dry Mill |
Hill |
7.0 mi |
|
|
|
| 4/7/2010 |
Run |
3200 |
Race |
3.2 km |
10:50 |
5:27 |
|
| 4/11/2010 |
Run |
3200 |
Race |
3.2 km |
10:54 |
5:29 |
|
| 4/28/2010 |
Run |
Track |
Race |
1.6 km |
5:01 |
5:03 |
|
| 5/3/2010 |
Run |
Track |
Interval |
5.0 mi |
34:00 |
6:48 |
|
| 5/4/2010 |
Run |
to the picnik tables |
Easy |
3.5 mi |
|
|
|
| 5/5/2010 |
Run |
to the picnik tables |
Easy |
3.0 mi |
|
|
|
| 5/6/2010 |
Run |
Track |
Race |
3200.0 m |
10:46 |
5:25 |
|
| 5/6/2010 |
Run |
Track |
Easy |
0.5 mi |
|
|
|
| 5/6/2010 |
Run |
Track |
Easy |
1.0 mi |
|
|
|
| 5/6/2010 |
Run |
Track |
Race |
1600.0 m |
5:06 |
5:08 |
|
| 5/6/2010 |
Run |
Track |
Easy |
2.0 mi |
|
|
|
| 5/8/2010 |
Run |
Reston Loop |
Easy |
5.0 mi |
34:30 |
6:54 |
|
| 5/9/2010 |
Run |
Standard Six |
Easy |
3.9 mi |
28:37 |
7:21 |
|
| 5/10/2010 |
Run |
Track |
Interval |
5.0 mi |
|
|
|
| 5/11/2010 |
Run |
Canby Loop |
Long |
9.5 mi |
1:10:00 |
7:23 |
|
| 5/14/2010 |
Run |
Lansdown Golf Course |
Easy |
6.2 mi |
47:00 |
7:35 |
|
| 5/16/2010 |
Run |
Standard Six |
Tempo |
5.0 km |
19:25 |
6:15 |
|
| 5/17/2010 |
Run |
Random |
Easy |
5.5 mi |
41:00 |
7:28 |
|
| 5/18/2010 |
Run |
Track |
Interval |
5.0 mi |
34:12 |
6:51 |
|
| 5/19/2010 |
Run |
Old Waterford |
Hill |
6.2 mi |
47:00 |
7:35 |
|
| 5/20/2010 |
Run |
to the picnik tables |
Easy |
3.2 mi |
25:00 |
7:49 |
|
| 5/21/2010 |
Run |
to the picnik tables |
Interval |
4.0 mi |
30:00 |
7:30 |
|
| 5/22/2010 |
Run |
Standard Six |
Long |
9.0 mi |
1:03:49 |
7:06 |
|
| 5/22/2010 |
Run |
Standard Six |
Easy |
2.0 mi |
14:05 |
7:03 |
|
| 5/24/2010 |
Run |
Track |
Interval |
5.0 mi |
38:00 |
7:36 |
|
| 5/25/2010 |
Run |
West on Biketrail |
Hill |
8.0 mi |
52:20 |
6:33 |
|
| 5/28/2010 |
Run |
Goose Creek |
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 5/30/2010 |
Run |
West on Biketrail |
Easy |
3.0 mi |
18:30 |
6:10 |
|
| 5/31/2010 |
Run |
C&O Canal |
Easy |
7.1 mi |
51:48 |
7:19 |
|
| 6/1/2010 |
Run |
Trail/Town Mixture |
Easy |
7.0 mi |
50:51 |
7:16 |
|
| 6/2/2010 |
Run |
West on Biketrail |
Interval |
7.0 mi |
47:02 |
6:44 |
|
| 6/3/2010 |
Run |
Standard Six |
Easy |
2.6 mi |
17:45 |
6:50 |
|
| 6/3/2010 |
Run |
West on Biketrail |
Easy |
7.0 mi |
45:16 |
6:29 |
|
| 6/4/2010 |
Run |
Dry Mill |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 6/5/2010 |
Run |
|
Easy |
6.0 mi |
47:00 |
7:50 |
|
| 6/6/2010 |
Run |
|
Easy |
6.0 mi |
45:05 |
7:31 |
|
| 6/7/2010 |
Run |
West on Biketrail |
Long |
8.0 mi |
59:54 |
7:30 |
|
| 6/8/2010 |
Run |
West on Biketrail |
Long |
8.4 mi |
56:29 |
6:44 |
|
| 6/9/2010 |
Run |
East on Biketrail |
Easy |
5.0 mi |
37:30 |
7:30 |
|
| 6/10/2010 |
Run |
West on Biketrail |
Easy |
5.5 mi |
38:54 |
7:05 |
|
| 6/11/2010 |
Run |
West on Biketrail |
Easy |
4.0 mi |
29:42 |
7:26 |
|
| 6/12/2010 |
Run |
Old Waterford |
Long |
15.0 mi |
1:57:16 |
7:50 |
|
| 6/14/2010 |
Run |
|
Easy |
5.5 mi |
|
|
|
| 6/15/2010 |
Run |
East on Biketrail |
Easy |
5.0 mi |
36:43 |
7:21 |
|
| 6/16/2010 |
Run |
Standard Loop |
Easy |
3.5 mi |
25:30 |
7:18 |
|
| 6/17/2010 |
Run |
Standard Loop |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 6/18/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
47:00 |
7:14 |
|
| 6/19/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
45:11 |
6:58 |
|
| 6/19/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
49:16 |
7:35 |
|
| 6/21/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
48:12 |
7:25 |
|
| 6/22/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
46:10 |
7:07 |
|
| 6/23/2010 |
Run |
Standard Loop |
Easy |
4.5 mi |
31:06 |
6:55 |
|
| 6/23/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
46:55 |
7:14 |
|
| 6/24/2010 |
Run |
West on Biketrail |
Easy |
4.0 mi |
26:22 |
6:36 |
|
| 6/24/2010 |
Run |
to Ida Lee |
Easy |
5.0 km |
23:34 |
7:36 |
|
| 6/25/2010 |
Run |
Robin Loop |
Easy |
6.0 mi |
47:48 |
7:58 |
|
| 6/26/2010 |
Run |
Robin Loop |
Easy |
7.0 mi |
49:37 |
7:06 |
|
| 6/27/2010 |
Run |
School and Back |
Easy |
7.0 mi |
46:49 |
6:42 |
|
| 6/27/2010 |
Run |
quickie |
Easy |
1.5 mi |
9:27 |
6:18 |
|
| 6/28/2010 |
Run |
West on Biketrail from home |
Easy |
7.1 mi |
49:51 |
7:03 |
|
| 6/29/2010 |
Run |
West on Biketrail from home |
Easy |
5.0 mi |
32:22 |
6:29 |
|
| 6/30/2010 |
Run |
West on Biketrail from home |
Long |
9.0 mi |
1:07:31 |
7:31 |
|
| 7/1/2010 |
Run |
Shenstone |
Hill |
6.0 mi |
39:40 |
6:37 |
|
| 7/1/2010 |
Run |
quickie |
Easy |
2.0 mi |
13:15 |
6:38 |
|
| 7/2/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
47:14 |
7:16 |
|
| 7/2/2010 |
Run |
to Ida Lee |
Easy |
3.5 mi |
24:08 |
6:54 |
|
| 7/3/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
46:28 |
7:09 |
|
| 7/4/2010 |
Run |
The AT |
Hill |
7.0 mi |
52:12 |
7:28 |
|
| 7/6/2010 |
Run |
Trail/Town Mixture |
Easy |
7.0 mi |
47:47 |
6:50 |
|
| 7/7/2010 |
Run |
Trail/Town Mixture |
Easy |
5.5 mi |
41:09 |
7:29 |
|
| 7/8/2010 |
Run |
East on Biketrail |
Easy |
5.3 mi |
36:20 |
6:56 |
|
| 7/9/2010 |
Run |
Standard Loop |
Easy |
6.0 mi |
40:00 |
6:40 |
|
| 7/10/2010 |
Run |
Standard Loop |
Easy |
6.5 mi |
44:40 |
6:53 |
|
| 7/11/2010 |
Run |
Standard Loop |
Easy |
7.5 mi |
46:30 |
6:12 |
|
| 7/12/2010 |
Run |
VTXC Course |
Easy |
5.0 mi |
32:27 |
6:30 |
|
| 7/13/2010 |
Run |
Stadium run |
Easy |
4.0 mi |
27:21 |
6:51 |
|
| 7/13/2010 |
Run |
VTXC Course |
Easy |
5.0 mi |
33:32 |
6:43 |
|