Workouts


Summary
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Date Activity Course Type Distance Duration Pace ▲  
6/5/2013 Run
Frederick, MD
Race 400.0 m 1:14 4:57
11/11/2019 Bike
C&O Canal Tow Path
Easy 23.3 mi 1:56:17 4:59
11/30/2019 Bike
Christopher's Crossing
Easy 22.2 mi 1:50:33 5:00
7/1/2015 Run
Frederick, MD
Race 400.0 m 1:15 5:03
9/4/2019 Bike
Spring Ridge
Easy 11.3 mi 56:51 5:04
11/7/2019 Bike
144 to Monocacy
Easy 12.3 mi 1:03:52 5:13
9/20/2019 Bike
144 to Monocacy
Easy 17.7 mi 1:32:48 5:15
7/31/2013 Run
Frederick, MD
Race 600.0 m 1:59 5:18
6/13/2012 Run
Frederick, MD
Race 600.0 m 1:59 5:20
6/10/2015 Run
Frederick, MD
Race 600.0 m 2:00 5:23
7/5/2017 Run
Brunswick 400m Decathlon
Race 400.0 m 1:21 5:26
8/1/2012 Run
Frederick, MD
Race 800.0 m 2:45 5:32
6/13/2012 Run
Frederick, MD
Race 400.0 m 1:24 5:37
6/12/2013 Run
Frederick, MD
Race 800.0 m 2:49 5:40
10/21/2019 Bike
C&O Canal Tow Path
Easy 30.5 mi 2:52:48 5:41
6/24/2015 Run
Frederick, MD
Race 800.0 m 2:51 5:44
6/26/2013 Run
Frederick, MD
Race 1000.0 m 3:34 5:45
10/6/2019 Bike
Rock Creek Trail
Easy 28.8 mi 2:48:25 5:52
8/14/2019 Bike
BTN
Easy 8.2 mi 48:14 5:53
5/29/2013 Run
Frederick, MD
Race 1600.0 m 5:55 5:58
8/7/2013 Run
Frederick, MD
Race 1.0 mi 5:57 5:58
9/8/2012 Run
Market Street Mile
Race 1.0 mi 5:59 5:59
7/12/2017 Run
holly hills streets
Race 800.0 m 3:00 6:02
7/10/2013 Run
Frederick, MD
Race 1500.0 m 5:39 6:04
9/11/2010 Run
Market Street Mile
Race 1.0 mi 6:05 6:05
7/11/2012 Run
Frederick, MD
Race 1500.0 m 5:40 6:06
3/4/2009 Other
Big Mountain, Whitefish, MT
Ski 23.2 mi 2:21:37 6:07
9/10/2011 Run
Market Street Mile
Race 1.0 mi 6:09 6:09
9/1/2019 Bike
Boyers Mill Rd
Easy 20.6 mi 2:06:33 6:10
9/22/2019 Bike
144 to Monocacy
Easy 7.1 mi 43:53 6:10
8/5/2015 Run
Frederick, MD
Race 1.0 mi 6:12 6:12
7/8/2015 Run
Frederick, MD
GenAer 1500.0 m 5:47 6:12
5/30/2012 Run
Frederick, MD
Race 1600.0 m 6:13 6:16
6/3/2015 Run
Frederick, MD
Race 1600.0 m 6:14 6:16
6/13/2012 Run
Frederick, MD
Race 800.0 m 3:08 6:19
6/7/2017 Run
Brunswick 1000m Decathlon
Race 1000.0 m 3:56 6:21
6/19/2013 Run
Frederick, MD
Race 2.0 mi 12:56 6:28
7/25/2012 Run
Frederick, MD
Race 3000.0 m 12:12 6:33
11/22/2007 Run
Way Station 5K
Race 5.0 km 20:28 6:36
9/22/2019 Bike
144 to Monocacy
Easy 14.2 mi 1:34:08 6:40
6/13/2012 Run
Frederick, MD
Race 1600.0 m 6:37 6:40
6/20/2012 Run
Frederick, MD
Race 2.0 mi 13:20 6:41
6/28/2017 Run
Linganore 1500m Decathlon
Race 1500.0 m 6:16 6:44
6/17/2015 Run
Frederick, MD
Race 2.0 mi 13:28 6:44
11/27/2008 Run
Way Station 5K
Race 5.0 km 20:59 6:46
8/2/2017 Run
Brunswick 1M Decathlon
Race 1.0 mi 6:46 6:46
11/26/2009 Run
Way Station 5K
Race 5.0 km 21:06 6:48
4/27/2013 Run
Tiger Trot 5K, Lewistown, MD
Race 5.0 km 21:07 6:48
5/31/2017 Run
Brunswick 1600m Decathlon
Race 1600.0 m 6:45 6:48
7/29/2015 Run
Frederick, MD
Race 3000.0 m 12:42 6:49
9/6/2008 Run
Frederick Fair 5K
Race 5.0 km 21:18 6:52
5/31/2008 Run
Deer Dash 5K
Race 5.0 km 21:20 6:52
4/30/2011 Run
Tiger Trot 5K, Lewistown, MD
Race 5.0 km 21:20 6:52
11/24/2005 Run
Way Station 5K
Race 5.0 km 21:28 6:55
11/24/2011 Run
Way Station 5K
Race 5.0 km 21:31 6:56
11/22/2012 Run
Emmitsburg Wattle Waddle 5M
Race 5.0 mi 34:39 6:56
6/4/2011 Run
Hillcrest Husky Hustle 5K
Race 5.0 km 21:32 6:56
10/24/2012 Run
Baker Park
Tempo 3.2 mi 22:42 7:01
11/23/2006 Run
Race with Grace 10K
Race 10.0 km 44:00 7:05
6/3/2006 Run
Whittier Race for the Heroes
Race 5.0 km 22:01 7:06
11/23/2017 Run
Way Station Turkey Trot
Race 5.0 km 22:05 7:07
6/5/2010 Run
Hillcrest Husky Hustle 5K
Race 5.0 km 22:11 7:09
7/31/2006 Run
holly hills streets
Tempo 0.5 mi 3:35 7:10
3/19/2011 Run
Forest of Needwood 5M
Race 5.0 mi 36:04 7:13
10/31/2007 Run
holly hills streets
Tempo 5.5 mi 39:41 7:13
8/11/2019 Bike
BTN
Easy 14.2 mi 1:42:42 7:15
11/28/2013 Run
Emmitsburg Wattle Waddle 5M
Race 5.0 mi 36:14 7:15
4/6/2008 Run
Cherry Blossom, DC
Race 10.0 mi 1:12:31 7:16
9/1/2005 Run
holly hills streets
Fast 4.0 mi 29:01 7:16
11/20/2005 Run
Philadelpha 8K
Race 8.0 km 36:08 7:17
8/30/2005 Run
holly hills streets
Fast 4.0 mi 29:06 7:17
8/25/2005 Run
holly hills streets
Fast 4.0 mi 29:16 7:19
4/1/2007 Run
Cherry Blossom, DC
Race 10.0 mi 1:13:14 7:20
9/12/2012 Run
Frederick, MD
Tempo 3.2 mi 23:31 7:20
6/5/2013 Run
Frederick, MD
GenAer 1.1 mi 7:42 7:21
9/8/2005 Run
holly hills streets
Fast 5.1 mi 37:26 7:21
12/13/2005 Run
holly hills streets
Tempo 5.0 mi 36:44 7:21
11/26/2015 Run
Emmitsburg Wattle Waddle 5M
Race 5.0 mi 36:46 7:22
11/8/2005 Run
holly hills streets
Fast 5.0 mi 36:46 7:22
8/16/2005 Run
holly hills streets
Fast 4.0 mi 29:28 7:22
1/13/2009 Run
holly hills streets
Tempo 5.0 mi 36:52 7:23
5/29/2013 Run
Frederick, MD
GenAer 0.3 mi 1:51 7:24
3/26/2011 Run
Sun Trust National Half Marathon, Wash., DC
Race 13.1 mi 1:37:04 7:25
8/18/2005 Run
holly hills streets
Fast 4.0 mi 29:39 7:25
4/15/2006 Run
holly hills streets
Tempo 4.2 mi 31:09 7:25
3/21/2009 Run
Sun Trust National Half Marathon, Wash., DC
Race 13.1 mi 1:37:12 7:26
3/4/2009 Other
Big Mountain, Whitefish, MT
Ski 15.8 mi 1:57:22 7:26
10/25/2005 Run
holly hills streets
Fast 5.0 mi 37:09 7:26
2/18/2009 Run
holly hills streets
Tempo 7.0 mi 52:03 7:27
9/15/2005 Run
holly hills streets
Fast 5.0 mi 37:12 7:27
8/9/2005 Run
holly hills streets
Fast 4.0 mi 29:46 7:27
11/7/2010 Run
Frederick YMCA 10 miler
Race 10.0 mi 1:14:26 7:27
8/11/2005 Run
holly hills streets
Fast 4.0 mi 29:48 7:27
6/27/2012 Run
Frederick, MD
Tempo 5.0 km 23:10 7:28
8/6/2005 Run
bike path
Fast 4.0 mi 29:52 7:28
9/13/2005 Run
holly hills streets
Tempo 5.1 mi 38:06 7:29
9/6/2005 Run
holly hills streets
Fast 5.1 mi 38:07 7:29
6/14/2017 Run
Linganore 2M Decathlon
Race 2.0 mi 14:58 7:29
7/30/2005 Run
bike path
Fast 4.0 mi 29:56 7:29
2/27/2011 Run
Columbia, MD - RRCA MD-DC 10 mile challenge
Race 10.0 mi 1:14:56 7:30