Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
10/11/2009 |
Run |
GnD |
Race |
1.3 mi |
9:45 |
7:48 |
|
3/26/2009 |
Run |
bike path |
Easy |
1.8 mi |
15:00 |
8:35 |
|
2/21/2009 |
Run |
cape |
Easy |
2.0 mi |
19:00 |
9:30 |
|
2/27/2009 |
Run |
Barr ten Mile Loop |
Easy |
2.0 mi |
20:00 |
10:00 |
|
7/28/2009 |
Run |
grandpas |
Easy |
2.3 mi |
19:00 |
8:16 |
|
12/23/2008 |
Run |
|
Interval |
2.5 mi |
|
|
|
7/20/2009 |
Run |
Short Loop |
Easy |
2.5 mi |
20:00 |
7:57 |
|
8/4/2009 |
Run |
Short Loop |
Easy |
2.5 mi |
25:00 |
9:56 |
|
2/5/2010 |
Run |
riverside ish |
Easy |
2.6 mi |
25:00 |
9:49 |
|
6/21/2009 |
Run |
|
Easy |
2.6 mi |
25:00 |
9:37 |
|
9/12/2009 |
Run |
track |
Interval |
4.4 km |
29:06 |
10:39 |
|
10/1/2009 |
Run |
3 |
Easy |
2.9 mi |
23:00 |
8:05 |
|
1/20/2010 |
Run |
mdf |
Easy |
3.0 mi |
25:00 |
8:20 |
|
10/27/2009 |
Run |
Rockville |
Easy |
3.1 mi |
25:00 |
8:04 |
|
5/2/2009 |
Run |
Vermont |
Race |
5.0 km |
29:32 |
9:31 |
|
5/23/2009 |
Run |
ct 5k |
Race |
5.0 km |
20:43 |
6:41 |
|
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 |
|
12/22/2008 |
Run |
north lake loop [3] |
Easy |
3.5 mi |
|
|
|
1/30/2009 |
Run |
home depot airport loop |
Easy |
3.5 mi |
28:31 |
8:09 |
|
5/17/2009 |
Run |
barr |
Easy |
3.5 mi |
29:00 |
8:18 |
|
6/2/2009 |
Run |
AFS |
Tempo |
3.5 mi |
27:24 |
7:50 |
|
6/30/2009 |
Run |
North lake Loop |
Easy |
3.5 mi |
32:03 |
9:10 |
|
5/28/2009 |
Run |
North lake Loop |
Easy |
3.6 mi |
28:41 |
8:01 |
|
8/11/2009 |
Run |
North lake Loop |
Easy |
3.6 mi |
30:17 |
8:28 |
|
1/13/2009 |
Run |
4 mi out and back work |
Easy |
3.9 mi |
32:30 |
8:23 |
|
5/31/2009 |
Run |
cfp |
Easy |
4.0 mi |
35:00 |
8:45 |
|
2/27/2010 |
Run |
South Lake Loop |
Easy |
4.0 mi |
33:47 |
8:27 |
|
3/5/2010 |
Run |
Riverside 4 Loop; Lions, Middle,Willett, Haines, Wash |
Easy |
4.0 mi |
33:30 |
8:23 |
|
12/24/2008 |
Run |
South Lake Loop |
Easy |
4.2 mi |
|
|
|
12/29/2008 |
Run |
|
Fartlek |
4.2 mi |
35:15 |
8:25 |
|
2/14/2009 |
Run |
South Lake Loop |
Easy |
4.2 mi |
30:25 |
7:15 |
|
10/24/2009 |
Run |
South Lake Loop |
Easy |
4.2 mi |
38:00 |
9:03 |
|
2/7/2009 |
Run |
South Lake Loop |
Pace Run |
4.2 mi |
31:05 |
7:20 |
|
6/2/2009 |
Run |
South Lake Loop |
Easy |
4.3 mi |
36:29 |
8:36 |
|
2/26/2009 |
Run |
Manville |
Easy |
4.5 mi |
40:00 |
8:54 |
|
3/2/2010 |
Run |
AFS Beach |
Easy |
4.8 mi |
40:20 |
8:30 |
|
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 |
|
6/25/2009 |
Run |
afs 3.4 home depot loop |
Easy |
4.8 mi |
39:00 |
8:08 |
|
2/12/2010 |
Run |
AFS Beach |
Easy |
4.8 mi |
41:05 |
8:34 |
|
6/22/2009 |
Run |
AFS |
Easy |
4.9 mi |
37:53 |
7:49 |
|
5/11/2009 |
Run |
AFS |
Easy |
4.9 mi |
42:05 |
8:36 |
|
7/14/2009 |
Run |
beach |
Easy |
4.9 mi |
40:22 |
8:15 |
|
7/20/2009 |
Run |
johnnys |
Tempo |
4.9 mi |
36:40 |
7:29 |
|
1/29/2009 |
Run |
riverside shortened loop 4.85 |
Tempo |
4.9 mi |
40:00 |
8:08 |
|
12/31/2008 |
Run |
|
Easy |
5.0 mi |
|
|
|
3/5/2009 |
Run |
AFS |
Easy |
5.0 mi |
43:30 |
8:42 |
|
3/12/2009 |
Run |
ramble |
Easy |
5.0 mi |
46:30 |
9:18 |
|
3/26/2009 |
Run |
rrr |
Race |
5.0 mi |
32:15 |
6:27 |
|
3/30/2009 |
Run |
beach |
Easy |
5.0 mi |
45:00 |
9:00 |
|
3/31/2009 |
Run |
midd |
Interval |
5.0 mi |
39:45 |
7:57 |
|
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 |
|
4/30/2009 |
Run |
ramble |
Race |
5.0 mi |
42:25 |
8:29 |
|
5/7/2009 |
Run |
af |
Easy |
5.0 mi |
40:00 |
8:00 |
|
5/14/2009 |
Run |
ramble |
Race |
5.0 mi |
31:42 |
6:21 |
|
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 |
|
6/4/2009 |
Run |
sachuest |
Tempo |
5.0 mi |
44:00 |
8:48 |
|
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 |
|
9/12/2009 |
Run |
Big Loop |
Pace Run |
5.0 mi |
37:50 |
7:34 |
|
4/6/2009 |
Run |
Big Loop |
Easy |
5.3 mi |
43:10 |
8:14 |
|
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 |
|
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 |
|
1/22/2009 |
Run |
OC-Wash-Nyt-MH |
Fartlek |
5.3 mi |
38:51 |
7:19 |
|
12/30/2008 |
Run |
|
Easy |
5.8 mi |
45:13 |
7:52 |
|
10/1/2009 |
Run |
6 |
Pace Run |
5.8 mi |
44:00 |
7:33 |
|
1/24/2009 |
Run |
oc-wash-nyt-mh-up-fed-mh-sher |
Easy |
5.8 mi |
43:32 |
7:28 |
|
1/8/2009 |
Run |
willette long loop |
Tempo |
5.9 mi |
47:44 |
8:10 |
|
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 |
|
6/18/2009 |
Run |
afs loop |
Easy |
6.2 mi |
46:17 |
7:32 |
|
9/19/2009 |
Run |
rtb leg 23 |
Race |
6.2 mi |
42:38 |
6:50 |
|
12/25/2008 |
Run |
|
Tempo |
6.5 mi |
45:00 |
6:56 |
|
1/6/2009 |
Run |
Short Loop |
Interval |
6.5 mi |
23:13 |
3:35 |
|
1/10/2009 |
Run |
riverside 7 mile loop |
Tempo |
7.0 mi |
51:35 |
7:23 |
|
6/21/2009 |
Run |
Nayatt Loop |
Tempo |
7.1 mi |
53:26 |
7:32 |
|
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 |
|
3/24/2009 |
Run |
counth rd loop |
Tempo |
7.2 mi |
55:48 |
7:45 |
|
8/18/2009 |
Run |
Wash_Nayatt_Rumstick_County_Federal |
Easy |
7.4 mi |
1:00:35 |
8:12 |
|
1/27/2009 |
Run |
8x800 |
Interval |
7.5 mi |
|
|
|
9/18/2009 |
Run |
rtb leg 11 |
Race |
7.5 mi |
53:54 |
7:09 |
|
3/19/2009 |
Run |
8 miler |
Tempo |
8.0 mi |
1:03:10 |
7:54 |
|
4/25/2009 |
Run |
course |
Tempo |
8.1 mi |
1:01:13 |
7:34 |
|
12/21/2008 |
Run |
|
Long |
10.0 mi |
|
|
|
1/17/2009 |
Run |
10 mile loop from epbgc |
Fartlek |
10.0 mi |
1:15:02 |
7:31 |
|
3/1/2009 |
Run |
Barr ten Mile Loop |
Easy |
10.2 mi |
1:24:23 |
8:15 |
|
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 |
|