Workouts

Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
12/21/2008 Run   Long 10.0 mi    
12/23/2008 Run   Interval 2.5 mi    
12/25/2008 Run   Tempo 6.5 mi 45:00 6:56
12/29/2008 Run   Fartlek 4.2 mi 35:15 8:25
12/30/2008 Run   Easy 5.8 mi 45:13 7:52
12/31/2008 Run   Easy 5.0 mi    
6/21/2009 Run   Easy 2.6 mi 25:00 9:37
1/17/2009 Run
10 mile loop from epbgc
 Fartlek 10.0 mi 1:15:02 7:31
10/1/2009 Run
3
 Easy 2.9 mi 23:00 8:05
1/13/2009 Run
4 mi out and back work
 Easy 3.9 mi 32:30 8:23
10/1/2009 Run
6
 Pace Run 5.8 mi 44:00 7:33
3/19/2009 Run
8 miler
 Tempo 8.0 mi 1:03:10 7:54
1/27/2009 Run
8x800
 Interval 7.5 mi    
5/7/2009 Run
af
 Easy 5.0 mi 40:00 8:00
3/5/2009 Run
AFS
 Easy 5.0 mi 43:30 8:42
4/9/2009 Run
AFS
 Easy 4.8 mi 39:45 8:17
4/23/2009 Run
AFS
 Easy 4.8 mi 40:00 8:20
5/11/2009 Run
AFS
 Easy 4.9 mi 42:05 8:36
6/2/2009 Run
AFS
 Tempo 3.5 mi 27:24 7:50
6/22/2009 Run
AFS
 Easy 4.9 mi 37:53 7:49
6/25/2009 Run
afs 3.4 home depot loop
 Easy 4.8 mi 39:00 8:08
7/6/2009 Run
afs 3.4 home depot loop
 Easy 3.4 mi 25:56 7:39
7/23/2009 Run
afs 3.4 home depot loop
 Easy 3.4 mi 27:45 8:12
4/2/2009 Run
afs 6.1
 Pace Run 6.1 mi 46:39 7:39
7/21/2009 Run
afs 6.1
 Easy 6.1 mi 54:00 8:52
2/12/2010 Run
AFS Beach
 Easy 4.8 mi 41:05 8:34
3/2/2010 Run
AFS Beach
 Easy 4.8 mi 40:20 8:30
6/18/2009 Run
afs loop
 Easy 6.2 mi 46:17 7:32
5/17/2009 Run
barr
 Easy 3.5 mi 29:00 8:18
2/27/2009 Run
Barr ten Mile Loop
 Easy 2.0 mi 20:00 10:00
3/1/2009 Run
Barr ten Mile Loop
 Easy 10.2 mi 1:24:23 8:15
3/7/2009 Run
Barr ten Mile Loop
 Pace Run 10.3 mi 1:14:40 7:17
3/10/2009 Run
Barr ten Mile Loop
 Easy 10.3 mi 1:26:20 8:25
3/21/2009 Run
Barr ten Mile Loop
 Pace Run 10.3 mi 1:13:24 7:09
4/7/2009 Run
Barr ten Mile Loop
 Easy 10.2 mi 1:23:30 8:10
4/14/2009 Run
Barr ten Mile Loop
 Tempo 10.2 mi 1:18:09 7:39
8/8/2009 Run
Barr ten Mile Loop
 Easy 10.2 mi 1:27:30 8:34
8/29/2009 Run
Barr ten Mile Loop
 Pace Run 10.2 mi 1:16:58 7:32
2/1/2009 Run
barr ten miler
 Long 20.6 mi 2:50:36 8:19
4/1/2009 Run
Barr-PVD 15.36
 Long 15.4 mi 2:05:11 8:09
3/30/2009 Run
beach
 Easy 5.0 mi 45:00 9:00
7/14/2009 Run
beach
 Easy 4.9 mi 40:22 8:15
4/6/2009 Run
Big Loop
 Easy 5.3 mi 43:10 8:14
4/23/2009 Run
Big Loop
 Easy 5.3 mi 44:00 8:21
8/12/2009 Run
Big Loop
 Tempo 5.3 mi 43:07 8:11
9/12/2009 Run
Big Loop
 Pace Run 5.0 mi 37:50 7:34
1/2/2010 Run
Big Loop
 Easy 5.3 mi 41:45 7:58
1/17/2010 Run
Big Loop
 Easy 5.3 mi 54:00 10:18
1/30/2010 Run
Big Loop
 Easy 5.3 mi 42:08 8:02
2/17/2010 Run
Big Loop
 Easy 5.3 mi 43:55 8:22
2/25/2010 Run
Big Loop
 Easy 5.3 mi 45:00 8:35
3/11/2010 Run
Big Loop
 Easy 5.3 mi 44:22 8:28
9/13/2009 Run
big loop x 4
 Long 21.0 mi 2:53:06 8:15
3/26/2009 Run
bike path
 Easy 1.8 mi 15:00 8:35
4/8/2009 Run
bike path to 133, roads back to bike path
 Long 12.7 mi 1:44:30 8:16
2/21/2009 Run
cape
 Easy 2.0 mi 19:00 9:30
5/31/2009 Run
cfp
 Easy 4.0 mi 35:00 8:45
3/24/2009 Run
counth rd loop
 Tempo 7.2 mi 55:48 7:45
4/25/2009 Run
course
 Tempo 8.1 mi 1:01:13 7:34
5/23/2009 Run
ct 5k
 Race 5.0 km 20:43 6:41
10/11/2009 Run
GnD
 Race 1.3 mi 9:45 7:48
7/28/2009 Run
grandpas
 Easy 2.3 mi 19:00 8:16
1/30/2009 Run
home depot airport loop
 Easy 3.5 mi 28:31 8:09
7/20/2009 Run
johnnys
 Tempo 4.9 mi 36:40 7:29
1/3/2009 Run
large loop around town
 Easy 10.5 mi 1:23:25 7:57
2/26/2009 Run
Manville
 Easy 4.5 mi 40:00 8:54
1/20/2010 Run
mdf
 Easy 3.0 mi 25:00 8:20
3/31/2009 Run
midd
 Interval 5.0 mi 39:45 7:57
2/6/2010 Run
nayatt county loop
 Easy 7.1 mi 58:42 8:17
3/17/2010 Run
nayatt county loop
 Easy 7.1 mi 59:26 8:23
6/21/2009 Run
Nayatt Loop
 Tempo 7.1 mi 53:26 7:32
12/27/2008 Run
NC
 Long 20.5 mi 2:55:00 8:33
5/28/2009 Run
North lake Loop
 Easy 3.6 mi 28:41 8:01
6/30/2009 Run
North lake Loop
 Easy 3.5 mi 32:03 9:10
8/11/2009 Run
North lake Loop
 Easy 3.6 mi 30:17 8:28
12/22/2008 Run
north lake loop [3]
 Easy 3.5 mi    
1/22/2009 Run
OC-Wash-Nyt-MH
 Fartlek 5.3 mi 38:51 7:19
1/24/2009 Run
oc-wash-nyt-mh-up-fed-mh-sher
 Easy 5.8 mi 43:32 7:28
4/9/2009 Run
race rrr
 Race 5.0 mi 36:20 7:16
4/16/2009 Run
race rrr
 Race 5.0 mi 32:54 6:35
3/12/2009 Run
ramble
 Easy 5.0 mi 46:30 9:18
4/30/2009 Run
ramble
 Race 5.0 mi 42:25 8:29
5/14/2009 Run
ramble
 Race 5.0 mi 31:42 6:21
3/5/2010 Run
Riverside 4 Loop; Lions, Middle,Willett, Haines, Wash
 Easy 4.0 mi 33:30 8:23
1/10/2009 Run
riverside 7 mile loop
 Tempo 7.0 mi 51:35 7:23
2/5/2010 Run
riverside ish
 Easy 2.6 mi 25:00 9:49
1/29/2009 Run
riverside shortened loop 4.85
 Tempo 4.9 mi 40:00 8:08
10/27/2009 Run
Rockville
 Easy 3.1 mi 25:00 8:04
3/26/2009 Run
rrr
 Race 5.0 mi 32:15 6:27
5/21/2009 Run
rrr
 Race 5.0 mi 39:30 7:54
5/28/2009 Run
rrr
 Race 5.0 mi 38:44 7:45
6/25/2009 Run
rrr
 Race 5.0 mi 33:31 6:43
7/2/2009 Run
rrr
 Race 5.0 mi 54:03 10:49
7/23/2009 Run
rrr
 Race 5.0 mi 37:20 7:28
8/27/2009 Run
rrr
 Race 5.0 mi 45:05 9:01
9/18/2009 Run
rtb leg 11
 Race 7.5 mi 53:54 7:09
9/19/2009 Run
rtb leg 23
 Race 6.2 mi 42:38 6:50
6/4/2009 Run
sachuest
 Tempo 5.0 mi 44:00 8:48
1/6/2009 Run
Short Loop
 Interval 6.5 mi 23:13 3:35
7/20/2009 Run
Short Loop
 Easy 2.5 mi 20:00 7:57
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