| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/13/2012 |
Run |
treadmill |
Easy |
6.9 mi |
1:04:20 |
9:20 |
 |
| 9/5/2012 |
Run |
treadmill |
Easy |
3.0 mi |
28:45 |
9:35 |
|
| 9/4/2012 |
Run |
treadmill |
Easy |
3.4 mi |
33:30 |
9:52 |
|
| 9/1/2012 |
Run |
W&OD Trail |
Easy |
8.4 mi |
1:32:54 |
11:03 |
|
| 8/2/2012 |
Run |
treadmill |
Easy |
6.4 mi |
59:00 |
9:14 |
|
| 7/31/2012 |
Run |
treadmill |
Easy |
5.2 mi |
48:00 |
9:14 |
|
| 6/12/2012 |
Run |
Deercrest - neighborhood |
Easy |
5.7 mi |
53:07 |
9:18 |
|
| 6/3/2012 |
Run |
Deep Creek Lake |
Easy |
3.1 mi |
28:21 |
9:11 |
|
| 4/22/2012 |
Run |
GW Parkway Classic |
Recovery |
0.2 mi |
2:57 |
17:20 |
|
| 4/22/2012 |
Run |
GW Parkway Classic |
Race |
10.0 mi |
1:13:22 |
7:21 |
|
| 4/18/2012 |
Run |
Kansas City, MO |
Easy |
4.2 mi |
38:18 |
9:08 |
|
| 4/7/2012 |
Run |
W&OD Trail |
Progression |
12.0 mi |
1:44:05 |
8:43 |
|
| 4/3/2012 |
Run |
treadmill |
Easy |
6.3 mi |
58:15 |
9:15 |
|
| 3/31/2012 |
Run |
W&OD Trail |
Easy |
9.8 mi |
1:37:56 |
9:59 |
|
| 3/28/2012 |
Run |
commute from work |
Easy |
6.1 mi |
56:10 |
9:13 |
|
| 3/28/2012 |
Run |
commute to work |
Easy |
5.6 mi |
50:12 |
8:58 |
|
| 3/23/2012 |
Run |
treadmill |
Marathon Pace |
6.6 mi |
55:00 |
8:20 |
|
| 3/21/2012 |
Run |
commute to work |
Tempo |
5.7 mi |
48:10 |
8:28 |
|
| 3/21/2012 |
Run |
commute from work |
Easy |
5.7 mi |
52:00 |
9:08 |
|
| 3/17/2012 |
Run |
Saturday Long Run - DCRRC |
Easy |
12.2 mi |
1:54:27 |
9:25 |
|
| 3/16/2012 |
Run |
W&OD Trail |
Easy |
6.2 mi |
55:50 |
9:01 |
|
| 3/14/2012 |
Run |
W&OD Trail |
Easy |
3.8 mi |
36:00 |
9:29 |
|
| 3/13/2012 |
Run |
Deercrest - neighborhood |
Interval |
4.6 mi |
40:03 |
8:43 |
|
| 3/12/2012 |
Run |
treadmill |
Easy |
5.3 mi |
50:00 |
9:27 |
|
| 3/10/2012 |
Run |
treadmill |
Easy |
9.3 mi |
1:26:15 |
9:17 |
|
| 2/28/2012 |
Run |
treadmill |
Easy |
4.5 mi |
41:30 |
9:14 |
|
| 2/27/2012 |
Run |
treadmill |
Easy |
4.5 mi |
43:00 |
9:34 |
|
| 2/22/2012 |
Run |
commute from work |
Easy |
5.9 mi |
52:45 |
8:57 |
|
| 2/22/2012 |
Run |
commute to work |
Tempo |
6.6 mi |
56:40 |
8:36 |
|
| 2/20/2012 |
Run |
W&OD Trail |
Easy |
8.1 mi |
1:11:15 |
8:48 |
|
| 2/18/2012 |
Run |
W&OD Trail |
Easy |
10.0 mi |
1:29:49 |
8:59 |
|
| 2/17/2012 |
Run |
treadmill |
Marathon Pace |
8.2 mi |
1:06:58 |
8:10 |
|
| 2/15/2012 |
Run |
commute from work |
Easy |
6.6 mi |
1:00:45 |
9:13 |
|
| 2/15/2012 |
Run |
commute to work |
Tempo |
6.6 mi |
58:42 |
8:54 |
|
| 2/11/2012 |
Run |
Saturday Long Run - DCRRC |
Easy |
9.4 mi |
1:39:20 |
10:37 |
|
| 2/10/2012 |
Run |
treadmill |
Marathon Pace |
8.0 mi |
1:05:30 |
8:12 |
|
| 2/6/2012 |
Run |
W&OD Trail |
Easy w/Strides |
7.2 mi |
1:02:05 |
8:38 |
|
| 2/4/2012 |
Run |
treadmill |
Easy |
13.0 mi |
1:55:30 |
8:54 |
|
| 2/1/2012 |
Run |
treadmill |
Tempo |
7.3 mi |
1:00:00 |
8:14 |
|
| 1/31/2012 |
Run |
treadmill |
Easy |
4.5 mi |
43:00 |
9:34 |
|
| 1/30/2012 |
Run |
treadmill |
Easy w/Strides |
7.6 mi |
1:10:00 |
9:13 |
|
| 1/28/2012 |
Run |
Saturday Long Run - DCRRC |
Easy |
13.1 mi |
2:11:57 |
10:06 |
|
| 1/27/2012 |
Run |
treadmill |
Marathon Pace |
7.2 mi |
1:00:00 |
8:20 |
|
| 1/23/2012 |
Run |
Las Vegas |
Easy |
6.6 mi |
57:57 |
8:49 |
|
| 1/18/2012 |
Run |
treadmill |
Interval |
6.4 mi |
55:00 |
8:36 |
|
| 1/11/2012 |
Run |
treadmill |
Tempo |
7.3 mi |
1:02:00 |
8:30 |
|
| 1/9/2012 |
Run |
W&OD Trail |
Easy w/Strides |
5.3 mi |
47:35 |
8:59 |
|
| 1/7/2012 |
Run |
W&OD Trail |
Easy |
11.4 mi |
1:55:54 |
10:08 |
|
| 1/2/2012 |
Run |
treadmill |
Progression |
7.1 mi |
1:01:25 |
8:40 |
|
| 12/30/2011 |
Run |
Deep Creek Lake |
Easy |
4.0 mi |
39:50 |
9:58 |
|
| 12/28/2011 |
Run |
W&OD Trail |
Easy |
4.5 mi |
40:37 |
9:02 |
|
| 12/27/2011 |
Run |
treadmill |
Easy |
5.9 mi |
56:00 |
9:30 |
|
| 12/16/2011 |
Run |
CCT from home |
Easy |
9.3 mi |
1:26:53 |
9:21 |
|
| 12/15/2011 |
Run |
treadmill |
Easy |
3.3 mi |
30:30 |
9:15 |
|
| 12/6/2011 |
Run |
treadmill |
Easy |
6.4 mi |
58:30 |
9:09 |
|
| 11/29/2011 |
Run |
treadmill |
Tempo |
3.3 mi |
27:35 |
8:22 |
|
| 11/24/2011 |
Run |
Ashburn Farms 5k |
Recovery |
1.2 mi |
25:24 |
21:43 |
|
| 11/24/2011 |
Run |
Ashburn Farms 5k |
Race |
3.1 mi |
20:29 |
6:37 |
|
| 11/24/2011 |
Run |
Ashburn Farms 5k |
Recovery |
0.4 mi |
3:59 |
9:31 |
|