| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 4/20/2017 |
Run |
|
Tempo/MP |
8.0 mi |
1:10:13 |
8:46 |
 |
| 5/5/2017 |
Run |
|
Easy/GA |
1.5 mi |
13:42 |
9:01 |
|
| 7/8/2017 |
Run |
|
Long |
11.5 mi |
1:46:20 |
9:15 |
|
| 9/9/2017 |
Run |
|
Long |
13.1 mi |
2:02:23 |
9:21 |
|
| 11/29/2017 |
Run |
Blue Ridge Trail 14 miler |
Long |
14.0 mi |
2:13:02 |
9:30 |
|
| 3/25/2017 |
Run |
Bowling Green Rd. |
Long |
13.1 mi |
2:03:07 |
9:24 |
|
| 9/15/2017 |
Run |
Burnt Mills |
Easy/GA |
3.0 mi |
29:20 |
9:47 |
|
| 9/22/2017 |
Run |
Burnt Mills |
Easy/GA |
3.0 mi |
29:23 |
9:48 |
|
| 11/3/2017 |
Run |
Burnt Mills |
Easy/GA |
6.0 mi |
57:52 |
9:36 |
|
| 12/6/2017 |
Run |
Burnt Mills |
Easy/GA |
6.0 mi |
1:01:28 |
10:14 |
|
| 4/15/2017 |
Run |
Dismal Swamp Canal Trail |
Long |
13.1 mi |
2:04:42 |
9:33 |
|
| 10/28/2017 |
Run |
Everets 8 miler |
Easy/GA |
8.1 mi |
1:16:37 |
9:31 |
|
| 12/25/2017 |
Run |
Everets 8 miler |
Easy/GA |
8.1 mi |
1:17:38 |
9:38 |
|
| 11/23/2017 |
Run |
Everets Quaker Woodland |
Tempo/MP |
12.2 mi |
1:54:04 |
9:23 |
|
| 7/15/2017 |
Run |
House to Russell Point |
Long |
10.0 mi |
1:37:16 |
9:43 |
|
| 12/12/2017 |
Run |
House to Windsor |
Long |
16.0 mi |
2:33:01 |
9:34 |
|
| 3/10/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:18 |
9:39 |
|
| 3/11/2017 |
Run |
Iron Mine Springs Road |
SS/Other |
5.0 mi |
43:17 |
8:39 |
|
| 3/16/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:57 |
9:59 |
|
| 3/17/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:24 |
9:39 |
|
| 3/18/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
7.0 mi |
1:00:55 |
8:43 |
|
| 3/20/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:46 |
9:43 |
|
| 3/23/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
7.0 mi |
58:50 |
8:24 |
|
| 3/24/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:13 |
9:39 |
|
| 3/27/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:58 |
9:47 |
|
| 3/28/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
8.0 mi |
1:10:00 |
8:45 |
|
| 3/29/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:44 |
9:45 |
|
| 3/30/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
8.0 mi |
1:10:01 |
8:46 |
|
| 3/31/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
46:42 |
9:21 |
|
| 4/3/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:45 |
9:57 |
|
| 4/4/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
8.0 mi |
1:13:01 |
9:07 |
|
| 4/5/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:28 |
9:53 |
|
| 4/7/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
57:57 |
9:40 |
|
| 4/8/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
8.0 mi |
1:11:03 |
8:53 |
|
| 4/12/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:14 |
9:36 |
|
| 4/18/2017 |
Run |
Iron Mine Springs Road |
SS/Other |
6.0 mi |
56:26 |
9:24 |
|
| 4/19/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
58:28 |
9:45 |
|
| 4/21/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
47:48 |
9:34 |
|
| 4/22/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
56:10 |
9:21 |
|
| 4/27/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:22 |
9:52 |
|
| 4/28/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
59:48 |
9:56 |
|
| 5/6/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
47:55 |
9:34 |
|
| 5/9/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:58 |
9:47 |
|
| 5/10/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
58:24 |
9:44 |
|
| 5/11/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
8.0 mi |
1:10:49 |
8:51 |
|
| 5/15/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:53 |
9:47 |
|
| 5/17/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:27 |
9:53 |
|
| 5/18/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
55:23 |
9:13 |
|
| 5/29/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:29 |
9:42 |
|
| 5/30/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
8.0 mi |
1:10:03 |
8:46 |
|
| 5/31/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:41 |
9:57 |
|
| 6/1/2017 |
Run |
Iron Mine Springs Road |
Race |
5.0 km |
21:56 |
7:04 |
|
| 6/2/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
50:18 |
10:04 |
|
| 6/7/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
55:59 |
9:19 |
|
| 6/8/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
59:25 |
9:54 |
|
| 6/9/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
58:41 |
9:46 |
|
| 6/10/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
8.0 mi |
1:17:45 |
9:43 |
|
| 6/12/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
59:05 |
9:51 |
|
| 6/13/2017 |
Run |
Iron Mine Springs Road |
Recovery/Warmup |
1.5 mi |
16:17 |
10:52 |
|
| 6/13/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
6.0 mi |
51:38 |
8:37 |
|
| 6/13/2017 |
Run |
Iron Mine Springs Road |
Recovery/Warmup |
1.5 mi |
14:54 |
9:56 |
|
| 6/14/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
1:00:49 |
10:07 |
|
| 6/15/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
1:01:16 |
10:11 |
|
| 6/22/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
56:37 |
9:24 |
|
| 6/27/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:52 |
9:47 |
|
| 6/28/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:24 |
9:53 |
|
| 6/30/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
50:08 |
10:01 |
|
| 7/5/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:18 |
9:51 |
|
| 7/6/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
7.0 mi |
1:01:27 |
8:47 |
|
| 7/7/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
50:27 |
10:06 |
|
| 7/10/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:08 |
9:47 |
|
| 7/13/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
8.0 mi |
1:14:44 |
9:20 |
|
| 7/14/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
51:39 |
10:20 |
|
| 7/17/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:46 |
9:46 |
|
| 7/18/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
7.1 mi |
1:06:14 |
9:24 |
|
| 7/19/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
50:26 |
10:03 |
|
| 7/25/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:21 |
9:51 |
|
| 7/26/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
59:29 |
9:54 |
|
| 7/31/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:40 |
9:54 |
|
| 8/1/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
8.0 mi |
1:10:48 |
8:52 |
|
| 8/9/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:33 |
9:42 |
|
| 8/10/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
7.5 mi |
1:07:37 |
9:01 |
|
| 8/11/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:03 |
9:48 |
|
| 8/14/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:32 |
9:54 |
|
| 8/15/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
7.7 mi |
1:12:25 |
9:23 |
|
| 8/16/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
6.0 mi |
1:01:10 |
10:11 |
|
| 8/17/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
9.0 mi |
1:18:37 |
8:45 |
|
| 8/19/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
8.0 mi |
1:13:54 |
9:14 |
|
| 8/21/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:17 |
9:52 |
|
| 8/22/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
7.0 mi |
1:05:27 |
9:21 |
|
| 8/23/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
51:21 |
10:17 |
|
| 8/24/2017 |
Run |
Iron Mine Springs Road |
Tempo/MP |
9.0 mi |
1:19:26 |
8:50 |
|
| 8/25/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
4.0 mi |
39:36 |
9:53 |
|
| 8/26/2017 |
Run |
Iron Mine Springs Road |
SS/Other |
7.0 mi |
1:01:52 |
8:50 |
|
| 8/28/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:35 |
9:56 |
|
| 9/5/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
48:25 |
9:40 |
|
| 9/8/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
49:04 |
9:48 |
|
| 9/11/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
4.0 mi |
39:39 |
9:54 |
|
| 9/12/2017 |
Run |
Iron Mine Springs Road |
Cruise intervals |
6.2 mi |
55:57 |
8:59 |
|
| 9/13/2017 |
Run |
Iron Mine Springs Road |
Easy/GA |
5.0 mi |
51:42 |
10:20 |
|