| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 1/29/2013 |
Run |
ODN/UP 4 Mile |
Tempo |
4.0 mi |
30:35 |
7:39 |
 |
| 1/5/2013 |
Run |
Distance Series 10K |
Race |
6.2 mi |
47:50 |
7:44 |
|
| 5/16/2013 |
Run |
Nimmo 6 Mile |
Tempo |
6.0 mi |
46:29 |
7:45 |
|
| 3/7/2013 |
Run |
ODN/UP 4 Mile |
Tempo |
4.0 mi |
31:09 |
7:48 |
|
| 4/14/2013 |
Run |
ODN/UP 4 Mile |
Tempo |
4.0 mi |
31:09 |
7:48 |
|
| 5/2/2013 |
Run |
Nimmo 6 Mile |
Steady |
6.0 mi |
46:49 |
7:49 |
|
| 2/5/2013 |
Run |
ODN/UP 4 Mile |
Tempo |
4.0 mi |
31:13 |
7:49 |
|
| 1/19/2013 |
Run |
DN/UP 5 Mile |
Tempo |
5.0 mi |
39:17 |
7:52 |
|
| 2/21/2013 |
Run |
ODN/UP 4 Mile |
Steady |
3.7 mi |
29:25 |
7:52 |
|
| 2/9/2013 |
Run |
ODN/UP 4 Mile |
Steady |
4.0 mi |
31:35 |
7:54 |
|
| 12/26/2012 |
Run |
ODN/UP 4 Mile |
Steady |
4.0 mi |
31:36 |
7:54 |
|
| 1/2/2013 |
Run |
ODN/UP 4 Mile |
Steady |
4.0 mi |
31:54 |
7:58 |
|
| 5/4/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
32:06 |
8:01 |
|
| 5/14/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
48:24 |
8:05 |
|
| 5/7/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
48:25 |
8:05 |
|
| 4/18/2013 |
Run |
ODN/UP 4 Mile |
Steady |
4.0 mi |
32:22 |
8:06 |
|
| 4/3/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
32:27 |
8:07 |
|
| 1/31/2013 |
Run |
ODN/UP 4 Mile |
Steady |
4.0 mi |
32:31 |
8:08 |
|
| 2/14/2013 |
Run |
DN/UP 5 Mile |
Steady |
4.4 mi |
35:29 |
8:10 |
|
| 5/10/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
32:47 |
8:12 |
|
| 12/25/2012 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
49:28 |
8:15 |
|
| 3/9/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 2/7/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:03 |
8:21 |
|
| 3/23/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:11 |
8:22 |
|
| 1/24/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.5 mi |
54:23 |
8:22 |
|
| 1/16/2013 |
Run |
OL 7 Mile |
Easy |
7.0 mi |
58:43 |
8:23 |
|
| 4/20/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
33:30 |
8:23 |
|
| 3/3/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
33:33 |
8:24 |
|
| 12/22/2012 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
33:34 |
8:24 |
|
| 5/3/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:39 |
8:26 |
|
| 2/24/2013 |
Run |
DN/UP 5 Mile |
Easy |
5.0 mi |
42:14 |
8:26 |
|
| 2/12/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:39 |
8:26 |
|
| 2/6/2013 |
Run |
OL 7 Mile |
Easy |
7.0 mi |
59:01 |
8:26 |
|
| 1/21/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
33:44 |
8:26 |
|
| 12/20/2012 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
33:50 |
8:27 |
|
| 12/27/2012 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:50 |
8:28 |
|
| 3/5/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:47 |
8:28 |
|
| 2/26/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
50:59 |
8:29 |
|
| 2/28/2013 |
Run |
Dulles |
Easy |
4.0 mi |
34:14 |
8:33 |
|
| 2/20/2013 |
Run |
Dulles |
Easy |
3.2 mi |
27:09 |
8:33 |
|
| 1/8/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
51:22 |
8:33 |
|
| 2/27/2013 |
Run |
Dulles |
Easy |
4.0 mi |
34:19 |
8:34 |
|
| 1/15/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
51:44 |
8:38 |
|
| 4/26/2013 |
Run |
ODN/UP 4 Mile |
Easy |
4.0 mi |
34:30 |
8:38 |
|
| 3/6/2013 |
Run |
OL 7 Mile |
Easy |
7.0 mi |
1:00:28 |
8:39 |
|
| 2/10/2013 |
Run |
OL 10 Mile |
Long |
10.0 mi |
1:26:52 |
8:42 |
|
| 1/27/2013 |
Run |
OL 8 Mile |
Long |
8.1 mi |
1:10:20 |
8:42 |
|
| 2/3/2013 |
Run |
DN/UP 5 Mile |
Easy |
5.0 mi |
43:33 |
8:43 |
|
| 2/13/2013 |
Run |
OL 8 Mile |
Easy |
8.0 mi |
1:09:41 |
8:43 |
|
| 1/9/2013 |
Run |
OL 7 Mile |
Easy |
7.0 mi |
1:01:18 |
8:46 |
|
| 1/3/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
52:32 |
8:46 |
|
| 2/2/2013 |
Run |
OL 10 Mile |
Long |
10.0 mi |
1:27:42 |
8:47 |
|
| 1/30/2013 |
Run |
OL 7 Mile |
Easy |
7.0 mi |
1:01:28 |
8:47 |
|
| 1/20/2013 |
Run |
OL 8 Mile |
Long |
8.0 mi |
1:10:41 |
8:50 |
|
| 1/1/2013 |
Run |
Nimmo 6 Mile |
Easy |
6.0 mi |
53:00 |
8:50 |
|
| 2/23/2013 |
Run |
Distance Series 20K |
Race |
12.4 mi |
1:49:57 |
8:51 |
|
| 2/19/2013 |
Run |
Treadmill |
Easy |
2.0 mi |
17:50 |
8:55 |
|
| 3/2/2013 |
Run |
OL 10 Mile |
Long |
10.0 mi |
1:29:30 |
8:58 |
|
| 1/13/2013 |
Run |
|
Easy |
1.0 mi |
9:07 |
9:02 |
|
| 12/23/2012 |
Run |
OL 9 Mile |
Long |
9.0 mi |
1:21:35 |
9:04 |
|
| 1/6/2013 |
Run |
OL 8 Mile |
Long |
8.0 mi |
1:13:34 |
9:12 |
|
| 12/30/2012 |
Run |
OL 10 Mile |
Long |
10.0 mi |
1:32:39 |
9:16 |
|
|