| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/5/2012 |
Run |
W&OD Trail |
Easy |
6.1 mi |
55:34 |
9:07 |
 |
| 1/3/2012 |
Run |
treadmill |
Easy |
4.6 mi |
42:30 |
9:15 |
|
| 12/19/2011 |
Run |
treadmill |
Easy |
2.6 mi |
25:00 |
9:37 |
|
| 11/12/2011 |
Run |
Nearly Naked Mile |
Race |
1.0 mi |
5:55 |
5:55 |
|
| 11/12/2011 |
Run |
Nearly Naked Mile - warmup |
Easy w/Strides |
1.7 mi |
15:22 |
9:12 |
|
| 11/8/2011 |
Run |
Braddock rd area |
Easy |
4.0 mi |
36:30 |
9:08 |
|
| 10/28/2011 |
Run |
W&OD Trail |
Easy |
5.7 mi |
51:00 |
8:57 |
|
| 10/27/2011 |
Run |
W&OD Trail |
Interval |
6.5 mi |
56:00 |
8:37 |
|
| 10/17/2011 |
Run |
W&OD Trail |
Easy |
3.2 mi |
30:30 |
9:32 |
|
| 8/26/2011 |
Run |
treadmill |
Recovery |
5.1 mi |
50:45 |
9:58 |
|
| 8/18/2011 |
Run |
W&OD Trail |
Easy w/Strides |
4.7 mi |
42:30 |
9:03 |
|
| 8/12/2011 |
Run |
W&OD Trail |
Easy |
4.2 mi |
39:55 |
9:31 |
|
| 8/11/2011 |
Run |
W&OD Trail |
Easy |
12.2 mi |
1:47:48 |
8:52 |
|
| 7/27/2011 |
Run |
Accotink park |
Easy |
14.0 mi |
2:05:19 |
8:57 |
|
| 7/21/2011 |
Run |
treadmill |
Tempo |
11.3 mi |
1:34:35 |
8:23 |
|
| 7/16/2011 |
Run |
CCT from home |
Long |
18.1 mi |
2:49:39 |
9:23 |
|
| 7/14/2011 |
Run |
W&OD Trail |
Easy |
11.3 mi |
1:41:07 |
8:59 |
|
| 7/12/2011 |
Run |
treadmill |
Tempo |
9.8 mi |
1:23:25 |
8:31 |
|
| 7/9/2011 |
Run |
Saturday Long Run - DCRRC |
Recovery |
0.4 mi |
6:49 |
18:57 |
|
| 7/9/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
14.2 mi |
2:08:12 |
9:02 |
|
| 7/9/2011 |
Run |
Saturday Long Run - DCRRC |
Recovery |
0.2 mi |
3:47 |
15:48 |
|
| 7/6/2011 |
Run |
W&OD Trail |
Tempo |
9.5 mi |
1:22:48 |
8:43 |
|
| 7/5/2011 |
Run |
W&OD Trail |
Easy w/Strides |
7.0 mi |
1:02:01 |
8:52 |
|
| 6/28/2011 |
Run |
W&OD Trail |
Interval |
10.3 mi |
1:28:13 |
8:34 |
|
| 6/25/2011 |
Run |
Deep Creek Lake |
Recovery |
1.2 mi |
13:46 |
11:59 |
|
| 6/25/2011 |
Run |
Deep Creek Lake |
Easy |
12.4 mi |
1:50:35 |
8:57 |
|
| 6/24/2011 |
Run |
Deep Creek Lake |
Easy |
6.0 mi |
54:27 |
9:05 |
|
| 6/21/2011 |
Run |
W&OD Trail |
Tempo |
10.1 mi |
1:27:21 |
8:39 |
|
| 6/17/2011 |
Run |
W&OD Trail |
Easy |
9.1 mi |
1:19:35 |
8:45 |
|
| 6/14/2011 |
Run |
W&OD Trail |
Easy |
1.2 mi |
13:30 |
11:16 |
|
| 6/14/2011 |
Run |
Bluemont Park 5k |
Race |
3.1 mi |
20:58 |
6:46 |
|
| 6/14/2011 |
Run |
W&OD Trail |
Easy |
2.2 mi |
21:07 |
9:42 |
|
| 6/7/2011 |
Run |
home from work (wod & roads) |
Tempo |
4.2 mi |
35:31 |
8:28 |
|
| 6/7/2011 |
Run |
to work (cct & wod) |
Easy |
8.4 mi |
1:19:31 |
9:29 |
|
| 6/4/2011 |
Run |
Deep Creek Lake |
Easy |
14.0 mi |
2:05:47 |
9:00 |
|
| 5/31/2011 |
Run |
W&OD Trail |
Easy |
6.5 mi |
1:01:37 |
9:29 |
|
| 5/25/2011 |
Run |
home from work (wod & roads) |
Easy |
4.2 mi |
35:59 |
8:35 |
|
| 5/22/2011 |
Run |
treadmill |
Easy |
5.0 mi |
48:25 |
9:41 |
|
| 5/15/2011 |
Run |
Marine Corps Historic Half |
Race |
13.1 mi |
1:45:33 |
8:04 |
|
| 5/15/2011 |
Run |
treadmill |
Recovery |
2.0 mi |
23:32 |
11:54 |
|
| 5/12/2011 |
Run |
W&OD Trail |
Easy w/Strides |
5.3 mi |
49:29 |
9:21 |
|
| 5/3/2011 |
Run |
home from work (wod & roads) |
Tempo |
4.4 mi |
35:39 |
8:08 |
|
| 5/3/2011 |
Run |
to work (cct & wod) |
Easy |
8.4 mi |
1:15:30 |
9:01 |
|
| 4/30/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
14.6 mi |
2:16:47 |
9:23 |
|
| 4/23/2011 |
Run |
W&OD Trail |
Recovery |
4.0 mi |
43:49 |
10:58 |
|
| 4/15/2011 |
Run |
work |
Easy w/Strides |
8.1 mi |
1:12:10 |
8:55 |
|
| 4/7/2011 |
Run |
work |
Easy |
8.4 mi |
1:16:35 |
9:08 |
|
| 3/26/2011 |
Run |
National Marathon |
Race |
26.2 mi |
3:56:01 |
9:01 |
|
| 3/22/2011 |
Run |
treadmill |
Easy |
6.4 mi |
1:00:20 |
9:26 |
|
| 3/19/2011 |
Run |
Saturday Long Run - DCRRC |
Easy |
9.0 mi |
1:24:25 |
9:23 |
|