| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 3/26/2013 |
Run |
One mile course |
Recovery/Warmup |
0.8 mi |
7:25 |
9:54 |
 |
| 5/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:30 |
9:30 |
|
| 3/26/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:32 |
9:32 |
|
| 5/7/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:34 |
9:34 |
|
| 4/9/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:37 |
9:37 |
|
| 5/2/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:45 |
9:45 |
|
| 4/26/2013 |
Run |
One mile course |
Recovery/Warmup |
1.6 km |
9:50 |
9:50 |
|
| 5/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.6 km |
9:53 |
9:50 |
|
| 5/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:54 |
9:54 |
|
| 5/2/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:55 |
9:55 |
|
| 4/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:56 |
9:45 |
|
| 4/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:00 |
10:00 |
|
| 4/9/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:00 |
10:00 |
|
| 4/15/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:15 |
10:15 |
|
| 4/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:17 |
10:00 |
|
| 4/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:30 |
10:30 |
|
| 9/24/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:21 |
9:34 |
|
| 10/22/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:28 |
9:39 |
|
| 10/28/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.5 mi |
14:35 |
9:44 |
|
| 10/15/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:38 |
9:46 |
|
| 10/29/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:42 |
9:48 |
|
| 7/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:02 |
10:02 |
|
| 9/17/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
15:06 |
10:04 |
|
| 10/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:14 |
10:10 |
|
| 9/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:29 |
10:20 |
|
| 9/10/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:30 |
10:20 |
|
| 9/3/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:33 |
10:22 |
|
| 9/24/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
15:36 |
10:24 |
|
| 7/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:43 |
10:29 |
|
| 7/23/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:46 |
10:31 |
|
| 8/27/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:49 |
10:33 |
|
| 8/27/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:58 |
10:39 |
|
| 8/20/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:00 |
10:40 |
|
| 4/30/2013 |
Run |
Crestwood Middle School Track |
Speed |
2.0 mi |
16:09 |
8:05 |
|
| 5/14/2013 |
Run |
Crestwood Middle School Track |
Speed |
2.0 mi |
16:10 |
8:05 |
|
| 8/6/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:12 |
10:48 |
|
| 7/16/2013 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:24 |
10:56 |
|
| 8/20/2013 |
Run |
One mile course |
Recovery/Warmup |
1.8 mi |
17:47 |
10:10 |
|
| 10/22/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.0 mi |
18:54 |
9:27 |
|
| 4/17/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:08 |
9:34 |
|
| 10/28/2014 |
Run |
7 miler 4.0 |
Recovery/Warmup |
2.0 mi |
19:14 |
9:37 |
|
| 5/21/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:21 |
9:41 |
|
| 4/3/2013 |
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 |
19:30 |
9:45 |
|
| 4/30/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:45 |
9:53 |
|
| 4/3/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:48 |
9:54 |
|
| 4/30/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
19:58 |
9:59 |
|
| 5/7/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:00 |
10:00 |
|
| 5/14/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:00 |
10:00 |
|
| 10/8/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.0 mi |
20:02 |
10:01 |
|
| 5/14/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:06 |
10:03 |
|
| 4/15/2013 |
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 |
20:30 |
10:15 |
|
| 8/6/2013 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:38 |
10:19 |
|
| 9/17/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.3 mi |
21:09 |
9:22 |
|
| 4/26/2013 |
Run |
Crestwood 5k |
Race |
5.0 km |
21:46 |
7:01 |
|
| 10/29/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.3 mi |
21:55 |
9:45 |
|
| 10/15/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
23:17 |
9:19 |
|
| 10/1/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
23:48 |
9:29 |
|
| 10/8/2013 |
Run |
5 miler II |
Recovery/Warmup |
2.5 mi |
24:08 |
9:40 |
|
| 5/7/2013 |
Run |
One mile course |
Speed |
3.0 mi |
24:45 |
8:15 |
|
| 5/21/2013 |
Run |
Crestwood Middle School Track |
Speed |
3.0 mi |
25:41 |
8:34 |
|
| 5/9/2013 |
Run |
One mile course |
Easy/GA |
3.0 mi |
28:01 |
9:21 |
|
| 6/1/2013 |
Run |
5 miler II |
Easy/GA |
3.0 mi |
28:57 |
9:39 |
|
| 11/14/2014 |
Run |
5 Miler III |
Easy/GA |
3.0 mi |
29:42 |
9:54 |
|
| 9/3/2013 |
Run |
5 miler II |
Recovery/Warmup |
3.0 mi |
30:29 |
10:10 |
|
| 9/10/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
30:33 |
7:39 |
|
| 8/27/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
31:00 |
7:45 |
|
| 4/15/2013 |
Run |
Crestwood Middle School Track |
Speed |
4.0 mi |
32:14 |
8:04 |
|
| 8/6/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.0 mi |
33:00 |
8:15 |
|
| 5/10/2013 |
Run |
5 miler II |
Race |
8.0 km |
35:40 |
7:11 |
|
| 9/3/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
36:00 |
8:00 |
|
| 5/16/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
36:06 |
8:02 |
|
| 4/1/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.3 mi |
37:02 |
8:43 |
|
| 10/21/2013 |
Run |
5 miler II |
Easy/GA |
4.0 mi |
38:36 |
9:39 |
|
| 4/9/2013 |
Run |
Crestwood Middle School Track |
Speed |
5.0 mi |
39:42 |
7:57 |
|
| 7/23/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.0 mi |
40:36 |
8:08 |
|
| 5/2/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.0 mi |
40:48 |
8:10 |
|
| 4/17/2013 |
Run |
Crestwood Middle School Track |
Tempo Intervals |
5.0 mi |
41:01 |
8:13 |
|
| 4/3/2013 |
Run |
Crestwood Middle School Track |
Tempo Intervals |
5.0 mi |
41:30 |
8:18 |
|
| 1/3/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
43:20 |
8:40 |
|
| 6/12/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:40 |
8:44 |
|
| 5/25/2013 |
Run |
Elizabeth River Run 10k |
Race |
10.0 km |
43:46 |
7:03 |
|
| 3/13/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:00 |
8:48 |
|
| 3/12/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:01 |
8:49 |
|
| 3/20/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:02 |
8:49 |
|
| 6/5/2013 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
44:13 |
8:51 |
|
| 3/27/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:14 |
8:51 |
|
| 1/29/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
44:55 |
8:59 |
|
| 8/20/2013 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.8 mi |
45:00 |
7:50 |
|
| 5/29/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:06 |
9:02 |
|
| 5/1/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:19 |
9:04 |
|
| 5/20/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:19 |
9:04 |
|
| 3/19/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:48 |
9:10 |
|
| 3/22/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:11 |
9:15 |
|
| 3/25/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:13 |
9:15 |
|
| 3/4/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
46:14 |
9:15 |
|
| 2/23/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
46:21 |
9:17 |
|
| 5/8/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:34 |
9:19 |
|
| 3/2/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:42 |
9:21 |
|