| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/1/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
48:19 |
9:40 |
 |
| 3/2/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:42 |
9:21 |
|
| 3/5/2013 |
Run |
General Booth-London Bridge-Dam Neck Loop |
Easy/GA |
6.1 mi |
58:43 |
9:39 |
|
| 3/7/2013 |
Run |
5 miler II |
Tempo/MP |
7.0 mi |
1:02:51 |
8:59 |
|
| 3/8/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:00 |
9:24 |
|
| 3/9/2013 |
Run |
8 miler |
Long |
8.0 mi |
1:15:21 |
9:26 |
|
| 3/12/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:01 |
8:49 |
|
| 3/13/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:00 |
8:48 |
|
| 3/14/2013 |
Run |
5 miler II |
Tempo/MP |
6.0 mi |
55:04 |
9:11 |
|
| 3/16/2013 |
Run |
Hot Tuna-First Landing-Beach |
Long |
8.2 mi |
1:15:12 |
9:11 |
|
| 3/19/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:48 |
9:10 |
|
| 3/20/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:02 |
8:49 |
|
| 3/21/2013 |
Run |
5 miler II |
Tempo/MP |
7.0 mi |
1:00:40 |
8:40 |
|
| 3/22/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:11 |
9:15 |
|
| 3/23/2013 |
Run |
Dismal Swamp Canal Trail |
Long |
10.0 mi |
1:28:49 |
8:53 |
|
| 3/25/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:13 |
9:15 |
|
| 3/26/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
6.0 mi |
50:20 |
8:24 |
|
| 3/26/2013 |
Run |
One mile course |
Recovery/Warmup |
0.8 mi |
7:25 |
9:54 |
|
| 3/26/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:32 |
9:32 |
|
| 3/27/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:14 |
8:51 |
|
| 3/28/2013 |
Run |
5 miler II |
Tempo/MP |
7.0 mi |
1:01:43 |
8:49 |
|
| 3/29/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
57:02 |
9:11 |
|
| 3/30/2013 |
Run |
5 miler II |
Long |
10.0 mi |
1:27:10 |
8:43 |
|
| 4/1/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.3 mi |
37:02 |
8:43 |
|
| 4/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:30 |
10:30 |
|
| 4/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:00 |
10:00 |
|
| 4/2/2013 |
Run |
10k course |
Easy/GA |
7.6 mi |
1:11:12 |
9:26 |
|
| 4/3/2013 |
Run |
Crestwood Middle School Track |
Tempo Intervals |
5.0 mi |
41:30 |
8:18 |
|
| 4/3/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:30 |
9:45 |
|
| 4/3/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:48 |
9:54 |
|
| 4/4/2013 |
Run |
7.65 mile run |
Easy/GA |
7.7 mi |
1:11:04 |
9:18 |
|
| 4/5/2013 |
Run |
5 miler II |
Long |
10.0 mi |
1:28:00 |
8:48 |
|
| 4/8/2013 |
Run |
5 miler II |
Easy/GA |
7.0 mi |
1:03:15 |
9:03 |
|
| 4/9/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:37 |
9:37 |
|
| 4/9/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:00 |
10:00 |
|
| 4/9/2013 |
Run |
Crestwood Middle School Track |
Speed |
5.0 mi |
39:42 |
7:57 |
|
| 4/10/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:41 |
9:33 |
|
| 4/13/2013 |
Run |
5 miler II |
Long |
10.0 mi |
1:36:32 |
9:40 |
|
| 4/15/2013 |
Run |
Crestwood Middle School Track |
Speed |
4.0 mi |
32:14 |
8:04 |
|
| 4/15/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:30 |
10:15 |
|
| 4/15/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:15 |
10:15 |
|
| 4/16/2013 |
Run |
7.65 mile run |
Easy/GA |
9.1 mi |
1:26:29 |
9:34 |
|
| 4/17/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:30 |
9:45 |
|
| 4/17/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:08 |
9:34 |
|
| 4/17/2013 |
Run |
Crestwood Middle School Track |
Tempo Intervals |
5.0 mi |
41:01 |
8:13 |
|
| 4/18/2013 |
Run |
5 miler II |
Easy/GA |
10.0 mi |
1:36:17 |
9:38 |
|
| 4/19/2013 |
Run |
7.65 mile run |
Long |
12.0 mi |
1:55:58 |
9:40 |
|
| 4/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:56 |
9:45 |
|
| 4/23/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
6.0 mi |
51:16 |
8:32 |
|
| 4/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:17 |
10:00 |
|
| 4/24/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:06:38 |
9:33 |
|
| 4/25/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
48:25 |
9:41 |
|
| 4/26/2013 |
Run |
Crestwood 5k |
Race |
5.0 km |
21:46 |
7:01 |
|
| 4/26/2013 |
Run |
One mile course |
Recovery/Warmup |
1.6 km |
9:50 |
9:50 |
|
| 4/27/2013 |
Run |
7 miler |
Easy/GA |
13.0 km |
1:16:12 |
9:26 |
|
| 4/29/2013 |
Run |
7 miler |
Easy/GA |
6.8 mi |
1:04:29 |
9:32 |
|
| 4/30/2013 |
Run |
Crestwood Middle School Track |
Speed |
2.0 mi |
16:09 |
8:05 |
|
| 4/30/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:58 |
9:59 |
|
| 4/30/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:45 |
9:53 |
|
| 5/1/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:19 |
9:04 |
|
| 5/2/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:45 |
9:45 |
|
| 5/2/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.0 mi |
40:48 |
8:10 |
|
| 5/2/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:55 |
9:55 |
|
| 5/3/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:16:02 |
9:31 |
|
| 5/4/2013 |
Run |
8 miler |
Long |
10.0 mi |
1:35:21 |
9:33 |
|
| 5/7/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:00 |
10:00 |
|
| 5/7/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:34 |
9:34 |
|
| 5/7/2013 |
Run |
One mile course |
Speed |
3.0 mi |
24:45 |
8:15 |
|
| 5/8/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:34 |
9:19 |
|
| 5/9/2013 |
Run |
One mile course |
Easy/GA |
3.0 mi |
28:01 |
9:21 |
|
| 5/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.6 km |
9:53 |
9:50 |
|
| 5/10/2013 |
Run |
5 miler II |
Race |
8.0 km |
35:40 |
7:11 |
|
| 5/11/2013 |
Run |
8 miler |
Easy/GA |
8.0 mi |
1:17:28 |
9:41 |
|
| 5/13/2013 |
Run |
7 miler |
Easy/GA |
8.0 mi |
1:18:22 |
9:48 |
|
| 5/14/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:06 |
10:03 |
|
| 5/14/2013 |
Run |
Crestwood Middle School Track |
Speed |
2.0 mi |
16:10 |
8:05 |
|
| 5/14/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:00 |
10:00 |
|
| 5/15/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:03:30 |
9:05 |
|
| 5/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:54 |
9:54 |
|
| 5/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:30 |
9:30 |
|
| 5/16/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
36:06 |
8:02 |
|
| 5/20/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:19 |
9:04 |
|
| 5/21/2013 |
Run |
Crestwood Middle School Track |
Speed |
3.0 mi |
25:41 |
8:34 |
|
| 5/21/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:30 |
10:15 |
|
| 5/21/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:21 |
9:41 |
|
| 5/25/2013 |
Run |
Elizabeth River Run 10k |
Race |
10.0 km |
43:46 |
7:03 |
|
| 5/28/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:08:22 |
9:46 |
|
| 5/29/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:06 |
9:02 |
|
| 5/30/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:06:35 |
9:31 |
|
| 6/1/2013 |
Run |
5 miler II |
Easy/GA |
3.0 mi |
28:57 |
9:39 |
|
| 6/3/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:07:11 |
9:36 |
|
| 6/4/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:04:47 |
9:16 |
|
| 6/5/2013 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
44:13 |
8:51 |
|
| 6/6/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
57:35 |
9:16 |
|
| 6/7/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:05:43 |
9:24 |
|
| 6/8/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:55 |
9:23 |
|
| 6/11/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:06:06 |
9:27 |
|
| 6/12/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:40 |
8:44 |
|
| 6/13/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:05:10 |
9:19 |
|
| 6/14/2013 |
Run |
7 miler |
Easy/GA |
7.0 mi |
1:07:03 |
9:35 |
|