| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/23/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
55:58 |
9:20 |
 |
| 10/22/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.0 mi |
18:54 |
9:27 |
|
| 10/22/2013 |
Run |
5 miler II |
Tempo Intervals |
7.5 mi |
1:02:40 |
8:22 |
|
| 10/22/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:28 |
9:39 |
|
| 10/21/2013 |
Run |
5 miler II |
Easy/GA |
4.0 mi |
38:36 |
9:39 |
|
| 10/19/2013 |
Run |
8 miler |
Long |
16.0 mi |
2:19:28 |
8:43 |
|
| 10/18/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:17:29 |
9:42 |
|
| 10/17/2013 |
Run |
7 miler |
Tempo/MP |
13.0 mi |
1:53:10 |
8:43 |
|
| 10/16/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:05:47 |
9:24 |
|
| 10/15/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
23:17 |
9:19 |
|
| 10/15/2013 |
Run |
5 miler II |
Tempo Intervals |
7.0 mi |
58:14 |
8:20 |
|
| 10/15/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:38 |
9:46 |
|
| 10/14/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:14:17 |
9:18 |
|
| 10/11/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
49:04 |
9:49 |
|
| 10/10/2013 |
Run |
5 miler II |
Tempo/MP |
12.0 mi |
1:45:00 |
8:45 |
|
| 10/9/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
56:36 |
9:26 |
|
| 10/8/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
24:08 |
9:40 |
|
| 10/8/2013 |
Run |
5 miler II |
Tempo Intervals |
6.5 mi |
54:02 |
8:19 |
|
| 10/8/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.0 mi |
20:02 |
10:01 |
|
| 10/5/2013 |
Run |
8 miler |
Long |
16.0 mi |
2:17:54 |
8:38 |
|
| 10/4/2013 |
Run |
5 miler II |
Easy/GA |
8.0 mi |
1:16:43 |
9:36 |
|
| 10/3/2013 |
Run |
7 miler |
Tempo/MP |
12.0 mi |
1:44:07 |
8:41 |
|
| 10/2/2013 |
Run |
5 miler II |
Easy/GA |
7.0 mi |
1:07:15 |
9:37 |
|
| 10/1/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
23:48 |
9:29 |
|
| 10/1/2013 |
Run |
5 miler II |
Tempo Intervals |
7.0 mi |
58:25 |
8:21 |
|
| 10/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:14 |
10:10 |
|
| 9/30/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:18:59 |
9:53 |
|
| 9/28/2013 |
Run |
10 miler |
Easy/GA |
10.0 mi |
1:37:52 |
9:47 |
|
| 9/27/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
59:36 |
9:56 |
|
| 9/26/2013 |
Run |
5 miler II |
Tempo/MP |
12.0 mi |
1:44:55 |
8:45 |
|
| 9/25/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
1:00:50 |
10:09 |
|
| 9/24/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:21 |
9:34 |
|
| 9/24/2013 |
Run |
5 miler II |
Tempo Intervals |
7.5 mi |
1:03:47 |
8:31 |
|
| 9/24/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
15:36 |
10:24 |
|
| 9/23/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
59:45 |
9:58 |
|
| 9/21/2013 |
Run |
8 miler |
Long |
16.0 mi |
2:23:15 |
8:58 |
|
| 9/20/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:17:32 |
9:42 |
|
| 9/19/2013 |
Run |
5 miler II |
Tempo/MP |
11.0 mi |
1:36:56 |
8:49 |
|
| 9/18/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:08:21 |
9:46 |
|
| 9/17/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.3 mi |
21:09 |
9:22 |
|
| 9/17/2013 |
Run |
5 miler II |
Tempo Intervals |
7.3 mi |
1:01:48 |
8:32 |
|
| 9/17/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
15:06 |
10:04 |
|
| 9/16/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:17:20 |
9:40 |
|
| 9/14/2013 |
Run |
Newport News Park |
Easy/GA |
9.0 mi |
1:28:00 |
9:47 |
|
| 9/11/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
59:42 |
9:36 |
|
| 9/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:30 |
10:20 |
|
| 9/10/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
30:33 |
7:39 |
|
| 9/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:29 |
10:20 |
|
| 9/9/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:00:06 |
9:40 |
|
| 9/7/2013 |
Run |
8 miler |
Long |
15.0 mi |
2:12:23 |
8:50 |
|
| 9/6/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:14:23 |
9:18 |
|
| 9/5/2013 |
Run |
5 miler II |
Tempo/MP |
11.0 mi |
1:35:50 |
8:43 |
|
| 9/4/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:06:32 |
9:31 |
|
| 9/3/2013 |
Run |
5 miler II |
Recovery/Warmup |
3.0 mi |
30:29 |
10:10 |
|
| 9/3/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
36:00 |
8:00 |
|
| 9/3/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:33 |
10:22 |
|
| 9/2/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
50:49 |
10:10 |
|
| 8/31/2013 |
Run |
10 miler |
Easy/GA |
10.0 mi |
1:38:26 |
9:49 |
|
| 8/30/2013 |
Run |
5 miler II |
Easy/GA |
10.0 mi |
1:39:18 |
9:56 |
|
| 8/29/2013 |
Run |
5 miler II |
Tempo/MP |
10.0 mi |
1:28:04 |
8:49 |
|
| 8/28/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
59:46 |
9:37 |
|
| 8/27/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:58 |
10:39 |
|
| 8/27/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
31:00 |
7:45 |
|
| 8/27/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:49 |
10:33 |
|
| 8/26/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:03:53 |
10:17 |
|
| 8/24/2013 |
Run |
7 miler |
Long |
14.0 mi |
2:04:56 |
8:56 |
|
| 8/23/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:17:54 |
9:45 |
|
| 8/22/2013 |
Run |
5 miler II |
Tempo/MP |
10.6 mi |
1:33:34 |
8:51 |
|
| 8/21/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:07:14 |
9:37 |
|
| 8/20/2013 |
Run |
One mile course |
Recovery/Warmup |
1.8 mi |
17:47 |
10:10 |
|
| 8/20/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.8 mi |
45:00 |
7:50 |
|
| 8/20/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:00 |
10:40 |
|
| 8/19/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:00:10 |
9:41 |
|
| 8/17/2013 |
Run |
Hot Tuna-Boardwalk-Aquarium |
Long |
11.8 mi |
1:42:24 |
8:41 |
|
| 8/16/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
49:55 |
9:59 |
|
| 8/15/2013 |
Run |
5 miler II |
Tempo/MP |
10.0 mi |
1:27:10 |
8:43 |
|
| 8/14/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:07:07 |
9:36 |
|
| 8/10/2013 |
Run |
Aquarium-boardwalk |
Long |
10.3 mi |
1:36:12 |
9:24 |
|
| 8/9/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:14:48 |
9:21 |
|
| 8/8/2013 |
Run |
7 miler |
Tempo/MP |
9.0 mi |
1:20:29 |
8:56 |
|
| 8/6/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:38 |
10:19 |
|
| 8/6/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
33:00 |
8:15 |
|
| 8/6/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:12 |
10:48 |
|
| 8/5/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
59:39 |
9:36 |
|
| 8/3/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:14:37 |
9:20 |
|
| 8/2/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:18:15 |
9:47 |
|
| 8/1/2013 |
Run |
7 miler |
Tempo/MP |
9.0 mi |
1:19:19 |
8:49 |
|
| 7/24/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:08:37 |
9:49 |
|
| 7/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:46 |
10:31 |
|
| 7/23/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.0 mi |
40:36 |
8:08 |
|
| 7/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:43 |
10:29 |
|
| 7/22/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:03:19 |
10:11 |
|
| 7/20/2013 |
Run |
8 miler |
Easy/GA |
8.0 mi |
1:17:17 |
9:40 |
|
| 7/19/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
59:26 |
9:34 |
|
| 7/18/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:01:06 |
9:50 |
|
| 7/17/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:02:49 |
10:06 |
|
| 7/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:02 |
10:02 |
|
| 7/16/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
6.0 mi |
50:00 |
8:20 |
|
| 7/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:24 |
10:56 |
|
| 7/15/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:02:26 |
10:03 |
|