| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 5/6/2015 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
13:58 |
9:19 |
 |
| 9/30/2014 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
14:32 |
9:42 |
|
| 5/6/2015 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
14:40 |
9:47 |
|
| 10/21/2014 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
14:44 |
9:50 |
|
| 10/7/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.5 mi |
14:45 |
9:50 |
|
| 7/29/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:02 |
10:02 |
|
| 7/15/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:08 |
10:06 |
|
| 9/30/2014 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
15:15 |
10:10 |
|
| 8/19/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:20 |
10:14 |
|
| 5/23/2015 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.5 mi |
15:21 |
10:14 |
|
| 10/14/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.5 mi |
15:27 |
10:18 |
|
| 9/23/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.5 mi |
15:35 |
10:24 |
|
| 9/16/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.5 mi |
15:42 |
10:28 |
|
| 9/2/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:52 |
10:35 |
|
| 8/5/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:54 |
10:36 |
|
| 7/22/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
15:59 |
10:40 |
|
| 7/15/2014 |
Run |
One mile course |
Recovery/Warmup |
1.5 mi |
16:08 |
10:46 |
|
| 5/23/2015 |
Run |
7 miler 4.0 |
Recovery/Warmup |
1.8 mi |
16:59 |
9:43 |
|
| 9/16/2014 |
Run |
5 Miler III |
Recovery/Warmup |
1.8 mi |
17:30 |
10:00 |
|
| 10/21/2014 |
Run |
7 miler 4.0 |
Recovery/Warmup |
2.0 mi |
18:50 |
9:25 |
|
| 8/19/2014 |
Run |
One mile course |
Recovery/Warmup |
1.8 mi |
19:40 |
11:15 |
|
| 10/14/2014 |
Run |
5 Miler III |
Recovery/Warmup |
2.0 mi |
20:02 |
10:01 |
|
| 10/7/2014 |
Run |
5 Miler III |
Recovery/Warmup |
2.0 mi |
20:36 |
10:18 |
|
| 7/22/2014 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
20:39 |
10:20 |
|
| 7/29/2014 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
21:28 |
10:44 |
|
| 9/2/2014 |
Run |
One mile course |
Recovery/Warmup |
2.0 mi |
21:57 |
10:59 |
|
| 9/23/2014 |
Run |
5 Miler III |
Recovery/Warmup |
2.3 mi |
22:36 |
9:48 |
|
| 8/5/2014 |
Run |
One mile course |
Recovery/Warmup |
2.5 mi |
27:29 |
11:00 |
|
| 4/30/2014 |
Run |
5 miler II |
Easy/GA |
3.0 mi |
29:19 |
9:47 |
|
| 5/6/2015 |
Run |
7 miler 4.0 |
Cruise intervals |
4.0 mi |
32:25 |
8:07 |
|
| 11/26/2013 |
Run |
Dam Neck out and back |
Tempo/MP |
4.2 mi |
33:00 |
7:52 |
|
| 8/5/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
34:00 |
7:34 |
|
| 7/29/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
36:24 |
8:06 |
|
| 5/28/2015 |
Run |
5 Miler III |
Easy/GA |
3.8 mi |
37:25 |
9:47 |
|
| 9/2/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
4.5 mi |
37:30 |
8:20 |
|
| 1/6/2014 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
40:00 |
8:00 |
|
| 7/22/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.0 mi |
41:22 |
8:17 |
|
| 1/8/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
42:01 |
8:25 |
|
| 12/17/2013 |
Run |
Pensacola 5 miler |
Easy/GA |
5.0 mi |
42:53 |
8:34 |
|
| 3/18/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:26 |
8:42 |
|
| 6/5/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
43:42 |
8:45 |
|
| 12/10/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:53 |
8:47 |
|
| 5/25/2015 |
Run |
5 Miler III |
Easy/GA |
4.7 mi |
44:22 |
9:24 |
|
| 1/20/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:23 |
8:53 |
|
| 6/3/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
44:42 |
8:57 |
|
| 4/17/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:53 |
8:59 |
|
| 4/18/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:12 |
9:03 |
|
| 5/19/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
45:22 |
9:05 |
|
| 5/23/2015 |
Run |
7 miler 4.0 |
Cruise intervals |
5.8 mi |
45:30 |
7:55 |
|
| 11/25/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:40 |
9:08 |
|
| 4/13/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
45:54 |
9:11 |
|
| 8/19/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
5.5 mi |
46:00 |
8:22 |
|
| 4/21/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
46:07 |
9:14 |
|
| 11/5/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:10 |
9:14 |
|
| 11/8/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:38 |
9:20 |
|
| 12/5/2013 |
Run |
General Booth-London Bridge-Dam Neck Loop |
Tempo/MP |
6.1 mi |
46:38 |
7:40 |
|
| 1/7/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:47 |
9:22 |
|
| 6/10/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
46:48 |
9:22 |
|
| 11/21/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:50 |
9:22 |
|
| 4/22/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:50 |
9:22 |
|
| 11/28/2013 |
Run |
Noland Trail |
Easy/GA |
5.0 mi |
47:00 |
9:24 |
|
| 5/15/2015 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
47:15 |
9:27 |
|
| 1/15/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:21 |
9:29 |
|
| 11/19/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:25 |
9:29 |
|
| 7/2/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
47:39 |
9:32 |
|
| 1/13/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:41 |
9:33 |
|
| 11/29/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
48:14 |
8:03 |
|
| 2/21/2014 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
48:56 |
9:48 |
|
| 8/8/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
48:57 |
9:48 |
|
| 6/25/2014 |
Run |
5 Miler III |
Easy/GA |
5.0 mi |
48:59 |
9:48 |
|
| 1/22/2014 |
Run |
Orbit-Bob White 5 miler |
Easy/GA |
5.0 mi |
49:38 |
9:56 |
|
| 10/7/2014 |
Run |
5 Miler III |
Tempo Intervals |
6.5 mi |
50:13 |
7:44 |
|
| 2/10/2014 |
Run |
Chesapeake Arboretum |
Easy/GA |
5.3 mi |
51:00 |
9:42 |
|
| 1/14/2014 |
Run |
10k course |
Tempo/MP |
10.0 km |
51:21 |
8:16 |
|
| 10/11/2014 |
Run |
5 Miler III |
Easy/GA |
5.6 mi |
51:38 |
9:19 |
|
| 7/15/2014 |
Run |
Crestwood Middle School Track |
Cruise intervals |
6.0 mi |
51:41 |
8:37 |
|
| 3/31/2014 |
Run |
Oak Grove Lake Park |
Easy/GA |
6.1 mi |
51:49 |
8:30 |
|
| 6/30/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
52:40 |
8:45 |
|
| 5/13/2015 |
Run |
7 miler 4.0 |
Easy/GA |
6.0 mi |
52:50 |
8:49 |
|
| 6/20/2014 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
52:51 |
8:48 |
|
| 1/21/2014 |
Run |
10k course |
Tempo/MP |
6.2 mi |
53:00 |
8:32 |
|
| 5/7/2015 |
Run |
7 miler 4.0 |
Easy/GA |
6.0 mi |
53:38 |
8:57 |
|
| 5/1/2015 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
53:40 |
8:57 |
|
| 7/9/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
54:20 |
9:04 |
|
| 4/17/2015 |
Run |
7 miler 4.0 |
Easy/GA |
6.0 mi |
54:33 |
9:06 |
|
| 4/30/2015 |
Run |
7 miler 4.0 |
Easy/GA |
7.0 mi |
54:35 |
7:48 |
|
| 7/14/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
54:39 |
9:07 |
|
| 4/3/2015 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
54:46 |
9:08 |
|
| 2/11/2014 |
Run |
Indian River Park |
Easy/GA |
5.2 mi |
54:48 |
10:39 |
|
| 8/18/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
54:55 |
9:10 |
|
| 7/8/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
55:01 |
9:11 |
|
| 1/9/2014 |
Run |
10k course |
Easy/GA |
6.2 mi |
55:21 |
8:54 |
|
| 7/21/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
55:33 |
9:16 |
|
| 7/11/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
55:34 |
9:16 |
|
| 6/14/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
55:46 |
9:22 |
|
| 10/20/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
55:47 |
9:18 |
|
| 3/17/2014 |
Run |
10k course |
Easy/GA |
6.2 mi |
55:58 |
9:00 |
|
| 10/22/2014 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
56:01 |
9:21 |
|
| 4/6/2015 |
Run |
5 Miler III |
Easy/GA |
6.0 mi |
56:02 |
9:21 |
|
| 1/16/2014 |
Run |
10k course |
Easy/GA |
6.2 mi |
56:14 |
9:03 |
|