| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 5/26/2015 |
Run |
TNT |
Tempo |
3.3 mi |
24:08 |
7:26 |
 |
| 6/23/2016 |
Run |
CR5K |
Race |
3.1 mi |
23:03 |
7:27 |
|
| 9/3/2015 |
Run |
Lumpia Hustle |
Tempo |
3.1 mi |
23:17 |
7:31 |
|
| 7/14/2015 |
Run |
Patuxent High School Track |
Warm-up |
1.0 mi |
7:33 |
7:33 |
|
| 4/9/2016 |
Run |
10K Hospice |
Race |
6.2 mi |
46:47 |
7:33 |
|
| 7/1/2015 |
Run |
Base Track |
Cooldown |
2329.0 m |
11:00 |
7:36 |
|
| 4/30/2015 |
Run |
TNT |
Interval |
4.8 mi |
36:29 |
7:37 |
|
| 4/12/2014 |
Run |
10K Hospice |
Race |
6.2 mi |
47:20 |
7:39 |
|
| 4/19/2018 |
Run |
|
Race |
3.1 mi |
23:43 |
7:40 |
|
| 3/29/2016 |
Run |
7M O&B 2272 - 111 |
Tempo |
3.5 mi |
26:59 |
7:43 |
|
| 11/14/2015 |
Run |
Fort Belvoir |
Race |
6.2 mi |
47:58 |
7:45 |
|
| 11/15/2014 |
Run |
|
Tempo |
6.3 mi |
49:07 |
7:45 |
|
| 7/1/2015 |
Run |
Base Track |
Warm-up |
3.2 km |
15:30 |
7:45 |
|
| 7/26/2016 |
Run |
PHS Track |
Interval |
4.2 mi |
32:52 |
7:46 |
|
| 10/5/2015 |
Run |
TNT |
Tempo |
2.5 mi |
19:25 |
7:47 |
|
| 9/30/2015 |
Run |
|
Tempo |
3.1 mi |
24:06 |
7:47 |
|
| 11/22/2019 |
Run |
|
Default |
3.1 mi |
24:02 |
7:50 |
|
| 9/30/2015 |
Run |
|
Warm-up |
1.5 mi |
11:47 |
7:52 |
|
| 7/8/2015 |
Run |
Base |
Interval |
4.0 mi |
31:30 |
7:53 |
|
| 4/23/2015 |
Run |
4M Gym to Sears Rd |
Easy |
4.0 mi |
31:31 |
7:53 |
|
| 10/12/2014 |
Run |
|
Race |
10.0 mi |
1:18:54 |
7:54 |
|
| 1/10/2015 |
Run |
|
Tempo |
9.0 mi |
1:11:07 |
7:55 |
|
| 6/3/2015 |
Run |
Base |
Tempo |
5.0 mi |
39:38 |
7:56 |
|
| 1/10/2020 |
Run |
|
Default |
3.1 mi |
24:38 |
7:57 |
|
| 10/5/2015 |
Run |
TNT |
Tempo |
3.5 mi |
27:52 |
7:58 |
|
| 5/20/2015 |
Run |
TNT |
Tempo |
3.0 mi |
23:53 |
7:58 |
|
| 4/6/2016 |
Run |
5M O&B 2272 |
Easy |
5.0 mi |
39:52 |
7:59 |
|
| 9/23/2017 |
Run |
Deuce Braswell 5K |
Race |
3.1 mi |
24:35 |
7:59 |
|
| 10/30/2015 |
Run |
TNT Charlotte Hall |
Easy |
3.0 mi |
23:58 |
8:00 |
|
| 3/21/2015 |
Run |
|
Tempo |
6.0 mi |
48:00 |
8:00 |
|
| 4/3/2015 |
Run |
Base Track |
Fartlek |
3.0 mi |
24:00 |
8:00 |
|
| 4/9/2015 |
Run |
6.2 Miles - B111 to Golf Course |
Tempo |
6.2 mi |
49:36 |
8:00 |
|
| 6/30/2015 |
Run |
Patuxent High School Track |
Warm-up |
1.0 mi |
8:00 |
8:00 |
|
| 5/9/2016 |
Run |
5M O&B 2272 |
Tempo |
4.0 mi |
32:00 |
8:00 |
|
| 9/4/2016 |
Run |
TNT |
Tempo |
3.0 mi |
24:00 |
8:00 |
|
| 9/23/2016 |
Run |
TNT |
Interval |
8.0 mi |
1:04:00 |
8:00 |
|
| 11/30/2014 |
Run |
|
Tempo |
6.0 mi |
48:08 |
8:02 |
|
| 10/16/2015 |
Run |
TNT |
Tempo |
7.0 mi |
56:11 |
8:02 |
|
| 9/9/2017 |
Run |
MVFD 5K |
Race |
3.1 mi |
25:03 |
8:02 |
|
| 9/18/2015 |
Run |
TNT |
Tempo |
6.2 mi |
49:55 |
8:03 |
|
| 8/9/2014 |
Run |
Ben Moore Memorial Half Marathon |
Race |
13.1 mi |
1:45:40 |
8:04 |
|
| 5/28/2015 |
Run |
TNT |
Interval |
6.0 mi |
48:32 |
8:06 |
|
| 8/24/2014 |
Run |
A10 |
Race |
10.1 mi |
1:21:43 |
8:06 |
|
| 2/29/2016 |
Run |
5M O&B 2272 |
Tempo |
4.0 mi |
32:22 |
8:06 |
|
| 5/13/2015 |
Run |
Pax Track |
Warm-up |
2.7 mi |
21:27 |
8:06 |
|
| 6/1/2015 |
Run |
TNT |
Cooldown |
1.0 mi |
8:06 |
8:06 |
|
| 10/30/2015 |
Run |
TNT Charlotte Hall |
Easy |
3.0 mi |
24:19 |
8:07 |
|
| 9/28/2015 |
Run |
TNT |
Tempo |
3.5 mi |
27:59 |
8:07 |
|
| 2/24/2016 |
Run |
Base Track |
Interval |
3.2 mi |
26:03 |
8:07 |
|
| 6/25/2015 |
Run |
Base |
Cooldown |
1.0 mi |
8:07 |
8:07 |
|
| 7/14/2015 |
Run |
Patuxent High School Track |
Warm-up |
1.0 mi |
8:17 |
8:08 |
|
| 9/30/2015 |
Run |
|
Easy |
1.9 mi |
15:27 |
8:08 |
|
| 5/5/2015 |
Run |
TNT |
Easy |
4.0 mi |
32:33 |
8:09 |
|
| 8/12/2016 |
Run |
TNT |
Easy |
3.0 mi |
24:26 |
8:09 |
|
| 12/30/2014 |
Run |
|
Tempo |
9.0 mi |
1:13:20 |
8:09 |
|
| 5/12/2016 |
Run |
Base Track |
Interval |
2.5 mi |
20:43 |
8:10 |
|
| 4/12/2015 |
Run |
3 Miles - House thru TNT to Morganza & Back |
Easy |
3.0 mi |
24:28 |
8:10 |
|
| 10/18/2015 |
Run |
TNT |
Long |
8.1 mi |
1:06:06 |
8:10 |
|
| 4/3/2016 |
Run |
Ltown |
Easy |
3.0 mi |
24:30 |
8:10 |
|
| 6/18/2016 |
Run |
5M O&B 2272 |
Easy |
3.0 mi |
24:30 |
8:10 |
|
| 10/21/2017 |
Run |
Pax Fall Classic 10K |
Race |
6.2 mi |
50:43 |
8:11 |
|
| 5/13/2015 |
Run |
Pax Track |
Cooldown |
1.5 mi |
12:15 |
8:11 |
|
| 9/28/2015 |
Run |
TNT |
Tempo |
2.6 mi |
20:55 |
8:11 |
|
| 5/20/2015 |
Run |
TNT |
Easy |
5.0 mi |
40:53 |
8:11 |
|
| 2/9/2016 |
Run |
4M O&B 2272 -vx20 |
Tempo |
4.0 mi |
32:44 |
8:11 |
|
| 3/16/2018 |
Run |
Base |
Easy |
2.2 mi |
17:58 |
8:13 |
|
| 9/10/2015 |
Run |
Base |
Tempo |
3.0 mi |
24:38 |
8:13 |
|
| 5/23/2015 |
Run |
Base |
Long |
7.0 mi |
57:30 |
8:13 |
|
| 5/27/2015 |
Run |
TNT |
Easy |
3.1 mi |
25:28 |
8:13 |
|
| 5/11/2015 |
Run |
TNT |
Easy |
6.2 mi |
50:58 |
8:14 |
|
| 4/1/2015 |
Run |
B111 to IPT Bldg - 7 Mi Out & Back |
Tempo |
7.3 mi |
59:36 |
8:14 |
|
| 6/17/2015 |
Run |
Base |
Tempo |
3.0 mi |
24:50 |
8:14 |
|
| 5/17/2015 |
Run |
|
Cooldown |
2.0 mi |
16:28 |
8:14 |
|
| 7/26/2014 |
Run |
|
Default |
5.0 mi |
41:15 |
8:15 |
|
| 10/29/2015 |
Run |
Base |
Easy |
4.0 mi |
32:59 |
8:15 |
|
| 11/6/2015 |
Run |
TNT |
Easy |
3.2 km |
16:32 |
8:16 |
|
| 4/23/2015 |
Run |
|
Easy |
0.8 mi |
6:12 |
8:16 |
|
| 7/12/2015 |
Run |
TNT Charlotte Hall |
Long |
3.1 mi |
25:37 |
8:16 |
|
| 4/18/2016 |
Run |
ICM |
Easy |
3.1 mi |
25:40 |
8:17 |
|
| 6/7/2016 |
Run |
TNT |
Fartlek |
6.4 km |
33:09 |
8:18 |
|
| 9/15/2016 |
Run |
Base |
Tempo |
6.0 mi |
49:45 |
8:18 |
|
| 7/17/2015 |
Run |
TNT Charlotte Hall |
Long |
3.1 mi |
25:49 |
8:18 |
|
| 6/10/2015 |
Run |
Base |
Easy |
2.0 mi |
16:36 |
8:19 |
|
| 6/3/2015 |
Run |
Base |
Cooldown |
1.0 mi |
8:18 |
8:19 |
|
| 3/18/2015 |
Run |
|
Easy |
5.1 mi |
42:23 |
8:19 |
|
| 6/5/2015 |
Run |
Torch Run to the base of TJ Bridge |
Easy |
4.4 mi |
36:54 |
8:19 |
|
| 5/12/2016 |
Run |
Base Track |
Cooldown |
1.0 mi |
8:19 |
8:19 |
|
| 10/19/2015 |
Run |
TNT |
Easy |
7.0 mi |
58:13 |
8:19 |
|
| 12/21/2014 |
Run |
|
Tempo |
8.0 mi |
1:06:39 |
8:20 |
|
| 5/7/2016 |
Run |
5k Camp Maria |
Warm-up |
1.5 mi |
12:30 |
8:20 |
|
| 1/20/2017 |
Run |
IPT Bldg - 3 Mi Out & Back |
Tempo |
3.0 mi |
25:00 |
8:20 |
|
| 5/17/2015 |
Run |
|
Warm-up |
0.6 mi |
5:10 |
8:21 |
|
| 4/4/2015 |
Run |
6 miles- House/Baggett Park |
Tempo |
6.0 mi |
50:02 |
8:21 |
|
| 11/13/2021 |
Run |
|
Default |
1.9 mi |
15:25 |
8:20 |
|
| 3/1/2016 |
Run |
4M O&B 2272-Gate 3 |
Easy |
4.1 mi |
33:54 |
8:21 |
|
| 2/29/2016 |
Run |
5M O&B 2272 |
Warm-up |
1.0 mi |
8:21 |
8:21 |
|
| 11/8/2015 |
Run |
TNT |
Easy |
3.2 mi |
26:59 |
8:22 |
|
| 10/8/2014 |
Run |
|
Tempo |
5.0 mi |
41:47 |
8:22 |
|
| 2/11/2016 |
Run |
5M O&B 2272 - Gate 3 |
Easy |
5.0 mi |
41:47 |
8:22 |
|
| 10/9/2015 |
Run |
TNT Charlotte Hall |
Easy |
5.2 mi |
43:02 |
8:22 |
|