| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/21/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:15 |
8:44 |
 |
| 2/22/2007 |
Run |
treadmill |
Easy |
3.7 mi |
30:00 |
8:07 |
|
| 2/24/2007 |
Run |
usual 22 miler |
Long |
23.0 mi |
3:26:11 |
8:58 |
|
| 2/26/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:30 |
8:47 |
|
| 2/27/2007 |
Run |
Roosevelt Island |
Easy |
6.5 mi |
59:09 |
9:06 |
|
| 2/28/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:19 |
8:23 |
|
| 3/2/2007 |
Run |
Random Route |
Long |
13.5 mi |
2:03:11 |
9:08 |
|
| 3/4/2007 |
Run |
TM |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 3/5/2007 |
Run |
TM |
Easy |
5.0 mi |
39:38 |
7:56 |
|
| 3/6/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:35 |
8:28 |
|
| 3/9/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:01 |
8:41 |
|
| 3/10/2007 |
Run |
Reagan Natl |
Long |
9.5 mi |
1:21:16 |
8:34 |
|
| 3/12/2007 |
Run |
Short loop |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 3/14/2007 |
Run |
roosevelt island to mi 22 |
Easy |
4.5 mi |
37:19 |
8:18 |
|
| 3/17/2007 |
Run |
VA Beach |
Easy |
2.0 mi |
16:39 |
8:20 |
|
| 3/18/2007 |
Run |
Shamrock Marathon |
Race |
26.2 mi |
3:38:52 |
8:22 |
|
| 3/26/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:55 |
8:33 |
|
| 3/27/2007 |
Run |
Short loop |
Easy |
3.0 mi |
27:00 |
9:00 |
|
| 3/29/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:35 |
8:28 |
|
| 3/30/2007 |
Run |
Random Route |
Easy |
3.3 mi |
28:30 |
8:47 |
|
| 4/2/2007 |
Run |
Home to GW |
Easy |
4.3 mi |
36:51 |
8:41 |
|
| 4/3/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:25 |
8:46 |
|
| 4/5/2007 |
Run |
treadmill |
Interval |
4.5 mi |
35:00 |
7:47 |
|
| 4/7/2007 |
Run |
Run at home |
Easy |
7.3 mi |
1:00:47 |
8:20 |
|
| 4/9/2007 |
Run |
Roosevelt Island |
Easy |
6.5 mi |
55:24 |
8:32 |
|
| 4/10/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:53 |
8:33 |
|
| 4/13/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
42:20 |
9:25 |
|
| 4/16/2007 |
Run |
treadmill |
Easy |
4.4 mi |
35:43 |
8:08 |
|
| 4/17/2007 |
Run |
treadmill |
Easy |
3.9 mi |
30:00 |
7:42 |
|
| 4/18/2007 |
Run |
Fort Scott Drive |
Long |
9.3 mi |
1:20:57 |
8:43 |
|
| 4/20/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:55 |
9:06 |
|
| 4/21/2007 |
Run |
Home to Capitol |
Long |
10.0 mi |
1:27:00 |
8:42 |
|
| 4/23/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:30 |
8:26 |
|
| 4/25/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:19 |
8:45 |
|
| 4/27/2007 |
Run |
Random Route |
Easy |
3.5 mi |
29:30 |
8:26 |
|
| 4/29/2007 |
Run |
LV 1/2 |
Race |
13.1 mi |
1:45:16 |
8:03 |
|
| 5/1/2007 |
Run |
Short loop |
Easy |
3.5 mi |
29:55 |
8:33 |
|
| 5/4/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 5/7/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:35 |
8:48 |
|
| 5/8/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 5/11/2007 |
Run |
Home to GW c walking |
Easy |
3.5 mi |
30:27 |
8:42 |
|
| 5/15/2007 |
Run |
Random Route |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 5/17/2007 |
Run |
Random Route |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 5/20/2007 |
Run |
Palmerton |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 5/21/2007 |
Run |
Palmerton |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 5/21/2007 |
Run |
Short loop |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 5/23/2007 |
Run |
Random Route |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 5/24/2007 |
Run |
Random Route |
Easy |
2.5 mi |
25:00 |
10:00 |
|
| 5/27/2007 |
Run |
Darin's house |
Easy |
4.6 mi |
41:00 |
8:55 |
|
| 5/30/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:18 |
8:58 |
|
| 5/31/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
41:18 |
9:11 |
|
| 6/3/2007 |
Run |
Short loop |
Easy |
3.0 mi |
25:30 |
8:30 |
|
| 6/4/2007 |
Run |
Short loop |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 6/12/2007 |
Run |
Short loop |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 6/13/2007 |
Run |
treadmill |
Easy |
2.4 mi |
20:00 |
8:20 |
|
| 6/15/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:53 |
9:06 |
|
| 6/16/2007 |
Run |
Random Route |
Easy |
6.8 mi |
1:01:00 |
9:03 |
|
| 6/17/2007 |
Run |
Random Route |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 6/18/2007 |
Run |
treadmill |
Easy |
3.9 mi |
30:00 |
7:42 |
|
| 6/20/2007 |
Run |
Roosevelt Island |
Easy |
6.8 mi |
1:02:00 |
9:08 |
|
| 6/21/2007 |
Run |
Random Route |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 6/24/2007 |
Run |
Reag Ntl, Cryst City |
Easy |
8.0 mi |
1:15:00 |
9:23 |
|
| 6/25/2007 |
Run |
Run to gym and back |
Easy |
2.5 mi |
25:00 |
10:00 |
|
| 6/28/2007 |
Run |
treadmill |
Easy |
4.0 mi |
31:09 |
7:48 |
|
| 6/30/2007 |
Run |
Fort Scott Drive |
Long |
9.5 mi |
1:25:56 |
9:03 |
|
| 7/1/2007 |
Run |
Short loop |
Easy |
3.5 mi |
31:51 |
9:06 |
|
| 7/2/2007 |
Run |
Run to gym and back |
Easy |
3.8 mi |
36:00 |
9:29 |
|
| 7/4/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 7/5/2007 |
Run |
Roosevelt Island |
Easy |
6.5 mi |
1:00:00 |
9:14 |
|
| 7/7/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 7/8/2007 |
Run |
Hains Point |
Easy |
10.0 mi |
1:30:00 |
9:00 |
|
| 7/10/2007 |
Run |
treadmill |
Easy |
5.1 mi |
40:00 |
7:51 |
|
| 7/11/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 7/13/2007 |
Run |
Hains Point |
Easy |
10.5 mi |
1:30:00 |
8:35 |
|
| 7/14/2007 |
Run |
Random Route |
Easy |
3.5 mi |
29:45 |
8:30 |
|
| 7/15/2007 |
Run |
Mount Vernon Trail |
Easy |
5.5 mi |
49:22 |
8:59 |
|
| 7/16/2007 |
Run |
treadmill |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 7/18/2007 |
Run |
Roosevelt Island |
Easy |
6.5 mi |
58:30 |
9:00 |
|
| 7/20/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:25 |
8:59 |
|
| 7/21/2007 |
Run |
Hains Point |
Easy |
13.5 mi |
1:56:35 |
8:39 |
|
| 7/22/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:56 |
9:06 |
|
| 7/24/2007 |
Run |
Iwo Jima |
Easy |
6.5 mi |
58:52 |
9:04 |
|
| 7/25/2007 |
Run |
Random Route |
Easy |
6.5 mi |
56:40 |
8:44 |
|
| 7/27/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
39:02 |
8:41 |
|
| 7/29/2007 |
Run |
Palmerton |
Long |
15.0 mi |
2:20:00 |
9:20 |
|
| 7/30/2007 |
Run |
Palmerton |
Easy |
6.3 mi |
53:51 |
8:33 |
|
| 7/31/2007 |
Run |
Random Route |
Easy |
|
|
|
|
| 8/1/2007 |
Run |
home to GW to gym |
Easy |
5.0 mi |
44:00 |
8:48 |
|
| 8/3/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
40:40 |
9:03 |
|
| 8/4/2007 |
Run |
Roosevelt Island |
Easy |
6.5 mi |
1:00:01 |
9:14 |
|
| 8/6/2007 |
Run |
R Island around Capitol |
Easy |
8.0 mi |
1:11:40 |
8:58 |
|
| 8/7/2007 |
Run |
treadmill |
Easy |
6.0 mi |
45:45 |
7:38 |
|
| 8/8/2007 |
Run |
treadmill |
Easy |
3.7 mi |
30:00 |
8:07 |
|
| 8/10/2007 |
Run |
Random Route |
Easy |
5.3 mi |
48:50 |
9:13 |
|
| 8/11/2007 |
Run |
Short loop |
Easy |
3.5 mi |
31:41 |
9:04 |
|
| 8/12/2007 |
Run |
Random Route |
Long |
18.0 mi |
2:40:00 |
8:54 |
|
| 8/13/2007 |
Run |
treadmill |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 8/15/2007 |
Run |
AF Mem Hill |
Hill |
4.7 mi |
42:00 |
8:57 |
|
| 8/16/2007 |
Run |
Fort Scott Dr (short) |
Easy |
6.6 mi |
59:01 |
8:57 |
|
| 8/18/2007 |
Run |
Home to GW |
Easy |
4.5 mi |
41:16 |
9:11 |
|