| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 8/7/2012 |
Run |
One mile course |
Easy/GA |
3.0 mi |
|
|
 |
| 1/15/2013 |
Run |
One mile course |
Recovery/Warmup |
0.5 mi |
5:00 |
10:00 |
|
| 7/28/2012 |
Run |
One mile course |
Speed |
1.0 mi |
6:52 |
7:01 |
|
| 11/8/2012 |
Run |
One mile course |
Easy/GA |
1.0 mi |
8:52 |
8:52 |
|
| 2/5/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:40 |
9:40 |
|
| 1/15/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:47 |
9:47 |
|
| 1/1/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:52 |
9:52 |
|
| 1/8/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:53 |
9:53 |
|
| 2/12/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
9:53 |
9:53 |
|
| 12/24/2012 |
Run |
Pensacola One Mile |
Recovery/Warmup |
1.0 mi |
10:00 |
10:00 |
|
| 12/10/2012 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:03 |
10:03 |
|
| 11/27/2012 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:04 |
10:04 |
|
| 1/22/2013 |
Run |
One mile course |
Recovery/Warmup |
1.0 mi |
10:18 |
10:18 |
|
| 12/24/2012 |
Run |
Pensacola One Mile |
Cruise intervals |
2.0 mi |
14:20 |
7:10 |
|
| 2/5/2013 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:44 |
9:50 |
|
| 12/5/2012 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:48 |
9:52 |
|
| 12/5/2012 |
Run |
5 miler II |
Recovery/Warmup |
1.5 mi |
14:52 |
9:55 |
|
| 8/12/2012 |
Run |
One mile course |
Easy/GA |
2.0 mi |
17:40 |
8:50 |
|
| 2/12/2013 |
Run |
One mile course |
Recovery/Warmup |
1.8 mi |
18:50 |
10:46 |
|
| 9/13/2012 |
Run |
Crestwood Middle School Track |
Speed |
2.3 mi |
20:02 |
8:55 |
|
| 10/9/2012 |
Run |
One mile course |
Cruise intervals |
3.0 mi |
22:19 |
7:27 |
|
| 12/5/2012 |
Run |
Great Bridge-64 Overpass |
Hill |
3.0 mi |
25:33 |
8:31 |
|
| 8/21/2012 |
Run |
|
Easy/GA |
3.3 mi |
28:52 |
8:45 |
|
| 8/30/2012 |
Run |
|
Easy/GA |
3.3 mi |
32:32 |
9:52 |
|
| 12/10/2012 |
Run |
One mile course |
SS/Other |
4.0 mi |
33:06 |
8:17 |
|
| 11/27/2012 |
Run |
5 miler II |
SS/Other |
4.0 mi |
33:33 |
8:24 |
|
| 8/16/2012 |
Run |
4.33 mile run |
Easy/GA |
4.3 mi |
38:15 |
8:51 |
|
| 1/1/2013 |
Run |
One mile course |
Cruise intervals |
5.0 mi |
38:43 |
7:45 |
|
| 8/14/2012 |
Run |
4.33 mile run |
Easy/GA |
4.3 mi |
39:00 |
9:01 |
|
| 11/17/2012 |
Run |
Carter Gunn Memorial 8k |
Race |
8.0 km |
39:41 |
7:59 |
|
| 8/9/2012 |
Run |
4.33 mile run |
Easy/GA |
4.3 mi |
39:54 |
9:13 |
|
| 1/8/2013 |
Run |
One mile course |
Tempo Intervals |
5.0 mi |
40:25 |
8:05 |
|
| 8/23/2012 |
Run |
4.33 mile run |
Easy/GA |
4.3 mi |
40:29 |
9:21 |
|
| 10/18/2012 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
41:55 |
8:23 |
|
| 10/11/2012 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
42:22 |
8:29 |
|
| 8/28/2012 |
Run |
4.33 mile run |
Easy/GA |
4.3 mi |
42:30 |
9:49 |
|
| 11/13/2012 |
Run |
Oops . . . almost 5 miler |
SS/Other |
5.0 mi |
43:15 |
8:41 |
|
| 11/22/2012 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:22 |
8:41 |
|
| 12/4/2012 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
43:47 |
8:46 |
|
| 9/11/2012 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
44:00 |
8:48 |
|
| 9/26/2012 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
44:07 |
8:50 |
|
| 11/19/2012 |
Run |
One mile course |
Easy/GA |
5.0 mi |
44:36 |
8:56 |
|
| 12/18/2012 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
44:43 |
8:57 |
|
| 10/4/2012 |
Run |
5 miler II |
Tempo/MP |
5.0 mi |
45:15 |
9:03 |
|
| 11/6/2012 |
Run |
One mile course |
Cruise intervals |
6.0 mi |
45:19 |
7:34 |
|
| 12/17/2012 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:32 |
9:07 |
|
| 11/15/2012 |
Run |
5 miler II |
SS/Other |
5.0 mi |
45:39 |
9:08 |
|
| 12/6/2012 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:50 |
9:10 |
|
| 1/29/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
45:57 |
9:12 |
|
| 1/9/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:34 |
9:19 |
|
| 1/22/2013 |
Run |
5 miler II |
Tempo Intervals |
5.5 mi |
46:35 |
8:29 |
|
| 2/6/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:46 |
9:22 |
|
| 1/2/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
46:47 |
9:22 |
|
| 10/2/2012 |
Run |
5 miler II |
SS/Other |
5.0 mi |
47:04 |
9:25 |
|
| 2/20/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:30 |
9:30 |
|
| 10/16/2012 |
Run |
One mile course |
Cruise intervals |
6.0 mi |
47:32 |
7:56 |
|
| 2/21/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
47:37 |
9:32 |
|
| 8/25/2012 |
Run |
5 miler I |
Easy/GA |
5.0 mi |
47:59 |
9:36 |
|
| 9/9/2012 |
Run |
5 miler I |
Tempo/MP |
5.0 mi |
48:14 |
9:39 |
|
| 12/12/2012 |
Run |
Dam Neck-Upton 5 miler |
Easy/GA |
5.0 mi |
48:27 |
9:42 |
|
| 2/22/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
48:38 |
9:44 |
|
| 2/19/2013 |
Run |
5 miler II |
Easy/GA |
5.0 mi |
48:40 |
9:44 |
|
| 12/19/2012 |
Run |
Dam Neck out and back |
Easy/GA |
5.3 mi |
51:00 |
9:34 |
|
| 12/26/2012 |
Run |
Pensacola 5 miler |
Tempo/MP |
6.0 mi |
51:07 |
8:32 |
|
| 1/3/2013 |
Run |
5 miler II |
Tempo/MP |
6.0 mi |
51:53 |
8:39 |
|
| 10/25/2012 |
Run |
10k course |
Tempo/MP |
6.2 mi |
54:12 |
8:43 |
|
| 10/23/2012 |
Run |
One mile course |
Cruise intervals |
7.0 mi |
54:14 |
7:45 |
|
| 10/13/2012 |
Run |
10k course |
Tempo/MP |
6.2 mi |
54:46 |
8:49 |
|
| 2/15/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
56:07 |
9:22 |
|
| 2/13/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
56:50 |
9:29 |
|
| 1/4/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
57:10 |
9:32 |
|
| 1/23/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
57:58 |
9:20 |
|
| 1/18/2013 |
Run |
5 miler II |
Easy/GA |
6.0 mi |
58:15 |
9:43 |
|
| 12/13/2012 |
Run |
10k course |
Easy/GA |
6.2 mi |
58:23 |
9:24 |
|
| 2/12/2013 |
Run |
Crestwood Middle School Track |
Tempo Intervals |
7.3 mi |
1:00:37 |
8:22 |
|
| 1/10/2013 |
Run |
5 miler II |
Tempo/MP |
7.0 mi |
1:00:47 |
8:41 |
|
| 12/25/2012 |
Run |
Pensacola 5 miler |
Easy/GA |
7.0 mi |
1:01:53 |
8:49 |
|
| 2/1/2013 |
Run |
10k course |
Easy/GA |
6.2 mi |
1:02:19 |
10:02 |
|
| 2/5/2013 |
Run |
5 miler II |
Tempo Intervals |
7.5 mi |
1:03:34 |
8:29 |
|
| 1/15/2013 |
Run |
5 miler II |
Tempo Intervals |
7.5 mi |
1:03:58 |
8:32 |
|
| 1/30/2013 |
Run |
5 miler II |
Easy/GA |
7.0 mi |
1:06:25 |
9:30 |
|
| 11/10/2012 |
Run |
5 miler II |
Easy/GA |
7.0 mi |
1:07:21 |
9:38 |
|
| 1/16/2013 |
Run |
5 miler II |
Easy/GA |
7.0 mi |
1:08:59 |
9:52 |
|
| 1/31/2013 |
Run |
5 miler II |
Tempo/MP |
8.0 mi |
1:09:35 |
8:42 |
|
| 1/17/2013 |
Run |
5 miler II |
Tempo/MP |
8.0 mi |
1:10:09 |
8:47 |
|
| 9/29/2012 |
Run |
8 miler |
Long |
8.0 mi |
1:17:11 |
9:39 |
|
| 2/7/2013 |
Run |
5 miler II |
Tempo/MP |
9.0 mi |
1:18:08 |
8:41 |
|
| 2/14/2013 |
Run |
5 miler II |
Tempo/MP |
9.0 mi |
1:20:19 |
8:56 |
|
| 2/16/2013 |
Run |
8 miler |
Long |
8.0 mi |
1:21:51 |
10:14 |
|
| 12/21/2012 |
Run |
5 miler II |
Long |
10.0 mi |
1:28:18 |
8:50 |
|
| 1/5/2013 |
Run |
5 miler II |
Long |
10.0 mi |
1:31:35 |
9:10 |
|
| 2/2/2013 |
Run |
Orbit-Bob White 5 miler |
Long |
10.0 mi |
1:31:36 |
9:10 |
|
| 10/20/2012 |
Run |
5 miler II |
Long |
10.0 mi |
1:32:01 |
9:13 |
|
| 12/28/2012 |
Run |
Pensacola Ten Miler |
Long |
10.0 mi |
1:34:00 |
9:27 |
|
| 1/19/2013 |
Run |
5 miler II |
Long |
10.0 mi |
1:34:06 |
9:25 |
|
| 10/6/2012 |
Run |
10 miler |
Long |
10.0 mi |
1:34:48 |
9:28 |
|
| 12/1/2012 |
Run |
Orbit Road 10.25 miles |
Long |
10.3 mi |
1:36:51 |
9:27 |
|
| 2/24/2013 |
Run |
Sentara Colonial Half Marathon |
Race |
13.1 mi |
1:45:46 |
8:05 |
|
| 12/8/2012 |
Run |
5 miler II |
Long |
12.0 mi |
1:48:42 |
9:04 |
|
| 1/12/2013 |
Run |
5 miler II |
Long |
12.0 mi |
1:49:43 |
9:09 |
|