Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
3/28/2024 |
Run |
Jenkins Gap |
Easy |
3.4 mi |
57:53 |
17:11 |
|
3/27/2024 |
Run |
GG cc to Big Gooney |
Easy |
4.0 mi |
52:59 |
13:21 |
|
3/26/2024 |
Walk |
Cottonwood and Wildcat Ledge at SRSP |
Easy |
2.5 mi |
55:11 |
22:10 |
|
3/26/2024 |
Walk |
Up Thaddeus Lane |
Easy |
1.8 mi |
56:49 |
31:56 |
|
3/26/2024 |
Walk |
Checking out Brayden Lane |
Easy |
2.0 mi |
40:45 |
20:55 |
|
3/25/2024 |
Walk |
evening toby |
Easy |
1.1 mi |
36:16 |
33:55 |
|
3/25/2024 |
Walk |
Plalking at Gooney |
Easy |
2.0 mi |
45:40 |
22:50 |
|
3/24/2024 |
Walk |
Shenandoah River State Park |
Easy |
4.0 mi |
1:45:20 |
26:41 |
|
3/24/2024 |
Walk |
Property walk |
Easy |
1.7 mi |
49:54 |
30:15 |
|
3/23/2024 |
Run |
Hone Quarry 40 Miler |
Race |
40.5 mi |
10:38:38 |
15:46 |
|
3/22/2024 |
Walk |
Starbucks - Utah loop |
Easy |
1.9 mi |
35:58 |
19:09 |
|
3/21/2024 |
Run |
Run home from dentist Z1/2 |
Easy |
3.0 mi |
30:01 |
9:57 |
|
3/21/2024 |
Walk |
Walk to metro |
Easy |
1.0 mi |
17:38 |
17:38 |
|
3/20/2024 |
Walk |
Utah alley loop |
Easy |
2.9 mi |
54:07 |
18:48 |
|
3/19/2024 |
Run |
Recovery Run Z1 Clarendon loop |
Recovery |
2.6 mi |
28:05 |
10:48 |
|
3/19/2024 |
Walk |
warmup walk |
Easy |
1.8 mi |
31:43 |
18:02 |
|
3/18/2024 |
Walk |
cold windy walk |
Easy |
3.4 mi |
1:06:51 |
19:54 |
|
3/18/2024 |
Walk |
walk home from gym |
Easy |
1.3 mi |
25:46 |
19:41 |
|
3/18/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
43:56 |
|
|
3/18/2024 |
Walk |
walk to gym |
Easy |
1.3 mi |
23:42 |
18:23 |
|
3/17/2024 |
Run |
Bull Run Trail: Hemlock <-> Marina |
Easy |
8.0 mi |
2:01:17 |
15:07 |
|
3/16/2024 |
Bike |
Lyon Village oab |
Easy |
5.7 mi |
35:41 |
6:19 |
|
3/16/2024 |
Run |
Jenkins - Marshall lab |
Easy |
10.6 mi |
3:11:26 |
18:07 |
|
3/15/2024 |
Walk |
Taylor loop |
Easy |
3.3 mi |
1:04:19 |
19:19 |
|
3/14/2024 |
Walk |
Utah - Taylor - Vacation |
Easy |
3.5 mi |
1:05:15 |
18:42 |
|
3/13/2024 |
Bike |
Ride to Giant |
Easy |
2.9 mi |
22:22 |
7:37 |
|
3/13/2024 |
Walk |
lunch walk |
Easy |
2.1 mi |
41:42 |
19:52 |
|
3/13/2024 |
Walk |
$BUX walk |
Easy |
2.0 mi |
1:11:13 |
35:37 |
|
3/12/2024 |
Walk |
walk home from gym |
Easy |
1.2 mi |
23:51 |
19:15 |
|
3/12/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
47:45 |
|
|
3/12/2024 |
Walk |
to gym |
Easy |
1.3 mi |
26:02 |
20:21 |
|
3/11/2024 |
Walk |
Starbucks - Utah loop |
Easy |
1.9 mi |
36:21 |
19:33 |
|
3/10/2024 |
Run |
|
Long |
14.1 mi |
2:37:53 |
11:14 |
|
3/9/2024 |
Run |
AT Trumbo Hollow - 522 |
Long |
15.6 mi |
4:28:39 |
17:14 |
|
3/8/2024 |
Walk |
$BUX walk |
Easy |
3.2 mi |
57:39 |
17:58 |
|
3/7/2024 |
Run |
Steady state intervals: 3 x 15, 5 min rest |
Interval |
9.5 mi |
1:30:47 |
9:31 |
|
3/6/2024 |
Run |
26th - 22nd loop |
Easy |
6.2 mi |
1:02:26 |
10:09 |
|
3/5/2024 |
Walk |
To Giant |
Easy |
3.1 mi |
59:44 |
19:28 |
|
3/5/2024 |
Run |
Recovery Run Z1 |
Recovery |
4.7 mi |
57:03 |
12:06 |
|
3/4/2024 |
Walk |
Phone with Keith |
Easy |
4.4 mi |
1:35:01 |
21:42 |
|
3/4/2024 |
Walk |
walk home from gym |
Easy |
1.3 mi |
23:29 |
17:56 |
|
3/4/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
41:38 |
|
|
3/4/2024 |
Walk |
walk to gym |
Easy |
2.9 mi |
52:23 |
17:50 |
|
3/3/2024 |
Run |
Fountainhead - Marina |
Easy |
12.5 mi |
3:09:58 |
15:15 |
|
3/2/2024 |
Run |
Thompson Lake - Blue Mountain - Sky Meadows |
Long |
20.0 mi |
5:06:43 |
15:20 |
|
3/1/2024 |
Walk |
burrito walk |
Easy |
2.6 mi |
49:11 |
18:51 |
|
3/1/2024 |
Run |
Library loop |
Easy |
2.6 mi |
30:02 |
11:31 |
|
2/29/2024 |
Walk |
Up Thaddeus Lane |
Easy |
2.1 mi |
47:58 |
23:11 |
|
2/29/2024 |
Run |
William Vincent oab |
Recovery |
4.4 mi |
50:01 |
11:29 |
|
2/28/2024 |
Run |
GG cc |
Easy |
7.0 mi |
1:13:05 |
10:26 |
|
2/27/2024 |
Run |
Lands Run - Low Gap |
Easy |
5.8 mi |
1:24:13 |
14:27 |
|
2/26/2024 |
Walk |
Plalking at Gooney |
Easy |
2.8 mi |
53:38 |
19:14 |
|
2/25/2024 |
Run |
Overall - Beecher - Heiskill loop |
Ramble |
14.4 mi |
4:32:44 |
18:55 |
|
2/24/2024 |
Run |
Jenkins - Compton loop |
Easy |
9.6 mi |
2:37:19 |
16:26 |
|
2/23/2024 |
Run |
Recovery Run Z2 |
Easy |
4.3 mi |
45:27 |
10:29 |
|
2/22/2024 |
Walk |
to home |
Easy |
1.3 mi |
22:30 |
18:01 |
|
2/22/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
39:20 |
|
|
2/22/2024 |
Walk |
to gym |
Easy |
1.3 mi |
21:53 |
17:23 |
|
2/21/2024 |
Run |
Tempo Run 3x10 min |
Interval |
8.6 mi |
1:24:44 |
9:54 |
|
2/20/2024 |
Run |
Recovery Run Z1/2 Clarendon - Ballston loop |
Recovery |
4.1 mi |
45:02 |
11:03 |
|
2/19/2024 |
Walk |
SBUX Clarendon & CTS walk |
Easy |
7.3 mi |
2:17:44 |
18:46 |
|
2/18/2024 |
Run |
Deepwoods loop |
Easy |
9.7 mi |
2:01:34 |
12:35 |
|
2/17/2024 |
Run |
Run home after Italian Store |
Cooldown |
1.1 mi |
12:46 |
12:03 |
|
2/17/2024 |
Run |
Tempo Run 4x8 min |
Interval |
10.8 mi |
1:45:04 |
9:42 |
|
2/16/2024 |
Run |
Recovery Run Z1 |
Easy |
2.7 mi |
32:02 |
12:03 |
|
2/15/2024 |
Run |
Tempo Run 3x10 min |
Interval |
8.2 mi |
1:20:02 |
9:45 |
|
2/14/2024 |
Run |
easy + strides 6x30s |
Easy + speedplay |
6.1 mi |
1:02:42 |
10:22 |
|
2/13/2024 |
Walk |
walk to doctor |
Easy |
2.4 mi |
51:44 |
21:28 |
|
2/13/2024 |
Run |
Recovery Run Z2 |
Recovery |
5.1 mi |
56:46 |
11:08 |
|
2/12/2024 |
Walk |
Walk to metro |
Easy |
1.0 mi |
19:52 |
20:30 |
|
2/12/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
27:10 |
|
|
2/12/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
11:00 |
|
|
2/12/2024 |
Walk |
Home from metro |
Easy |
1.1 mi |
22:50 |
21:20 |
|
2/11/2024 |
Run |
Tempo 3x10 min + around |
Interval |
12.1 mi |
2:00:03 |
9:56 |
|
2/10/2024 |
Run |
Do Loop + |
Easy |
8.7 mi |
2:13:23 |
15:25 |
|
2/9/2024 |
Walk |
Home from metro |
Easy |
1.2 mi |
22:07 |
18:35 |
|
2/9/2024 |
Walk |
To metro |
Easy |
0.9 mi |
17:08 |
18:38 |
|
2/9/2024 |
Run |
Clarendon - Ballston loop |
Recovery |
4.6 mi |
1:02:12 |
13:41 |
|
2/8/2024 |
Run |
Tempo 4x8 min |
Interval |
8.7 mi |
1:26:16 |
9:58 |
|
2/7/2024 |
Run |
Finishing up |
Easy |
2.5 mi |
27:55 |
11:05 |
|
2/7/2024 |
Run |
Easy Bluemont loop |
Easy |
5.3 mi |
57:52 |
10:59 |
|
2/7/2024 |
Walk |
Utah alley loop |
Easy |
1.9 mi |
35:56 |
18:55 |
|
2/6/2024 |
Walk |
walk home from gym |
Easy |
1.4 mi |
23:50 |
17:32 |
|
2/6/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
41:39 |
|
|
2/6/2024 |
Walk |
walk to gym |
Easy |
1.4 mi |
26:53 |
19:13 |
|
2/6/2024 |
Run |
26th - 22nd loop |
Easy |
6.0 mi |
1:02:32 |
10:26 |
|
2/5/2024 |
Walk |
Walk to Silver Diner |
Easy |
3.2 mi |
53:07 |
16:52 |
|
2/5/2024 |
Walk |
Utah alley loop |
Easy |
2.1 mi |
38:02 |
18:28 |
|
2/4/2024 |
Run |
Great Falls & Riverbend |
Easy |
8.0 mi |
1:37:57 |
12:15 |
|
2/3/2024 |
Run |
Fraser - Seneca loop |
Easy |
9.1 mi |
2:01:24 |
13:22 |
|
2/2/2024 |
Run |
Tempo 3x8 min |
Interval |
7.8 mi |
1:17:03 |
9:53 |
|
2/1/2024 |
Run |
GG cc |
Easy |
7.2 mi |
1:13:36 |
10:13 |
|
1/31/2024 |
Run |
on/off 6 x 1 min on / 3 min off |
Interval |
8.1 mi |
1:16:19 |
9:24 |
|
1/31/2024 |
Walk |
around the neighborhood |
Easy |
1.3 mi |
21:38 |
17:19 |
|
1/30/2024 |
Walk |
walk home from gym |
Easy |
1.3 mi |
23:09 |
18:23 |
|
1/30/2024 |
Strength |
Mod Koop at Lubber Run |
Weights |
|
36:14 |
|
|
1/30/2024 |
Walk |
to gym |
Easy |
1.3 mi |
24:20 |
18:53 |
|
1/30/2024 |
Run |
S. Buchanan loop |
Easy |
7.5 mi |
1:22:09 |
11:01 |
|
1/29/2024 |
Walk |
Utah alley loop |
Easy |
1.9 mi |
34:22 |
17:49 |
|
1/28/2024 |
Run |
Vienna - Reston oab |
Medium Long |
10.9 mi |
2:00:02 |
11:01 |
|