| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/9/2012 |
Run |
Jarrett |
Easy |
5.1 mi |
48:42 |
9:36 |
 |
| 10/8/2012 |
Run |
Brookside |
Hills |
7.2 mi |
1:11:12 |
9:54 |
|
| 10/7/2012 |
Run |
W&OD Clarks <-> Beltway |
Easy |
10.0 mi |
1:36:25 |
9:38 |
|
| 10/4/2012 |
Run |
Leigh Mill - Beulah |
Easy |
5.3 mi |
52:05 |
9:54 |
|
| 10/3/2012 |
Run |
Vienna - Electric Avenue |
Easy |
8.2 mi |
1:21:55 |
10:03 |
|
| 10/3/2012 |
Run |
Jarrett |
Easy |
4.0 mi |
40:30 |
10:07 |
|
| 10/2/2012 |
Run |
Shouse Village |
Easy |
7.0 mi |
1:10:57 |
10:09 |
|
| 9/30/2012 |
Run |
W&OD Herndon |
Long |
18.0 mi |
3:09:45 |
10:33 |
|
| 9/28/2012 |
Run |
Shouse Village |
Easy |
4.3 mi |
45:20 |
10:30 |
|
| 9/27/2012 |
Run |
Lewinsville - Spring Hill |
Easy |
9.1 mi |
1:39:59 |
11:02 |
|
| 9/26/2012 |
Run |
cooldown milkshake |
Easy |
0.8 mi |
16:06 |
19:11 |
|
| 9/26/2012 |
Run |
Vienna - Electric Avenue |
Easy |
5.5 mi |
58:05 |
10:31 |
|
| 9/26/2012 |
Run |
W&OD Vienna <-> Falls Church |
Easy |
10.7 mi |
1:49:35 |
10:17 |
|
| 9/25/2012 |
Run |
To Vienna and back |
Easy |
10.2 mi |
1:49:42 |
10:45 |
|
| 9/24/2012 |
Run |
Reston loop |
Easy |
5.0 mi |
53:50 |
10:45 |
|
| 9/24/2012 |
Run |
MAF Test: W&OD VIenna <-> Gallows Rd. |
Easy |
5.0 mi |
53:23 |
10:41 |
|
| 9/23/2012 |
Run |
W&OD Ashburn |
Easy |
10.1 mi |
1:44:36 |
10:22 |
|
| 9/22/2012 |
Run |
Vernon |
Easy |
2.1 mi |
21:54 |
10:26 |
|
| 9/21/2012 |
Run |
Meadowlark reverse |
Easy |
5.3 mi |
49:41 |
9:26 |
|
| 9/20/2012 |
Run |
Jarrett |
Easy |
5.0 mi |
44:19 |
8:52 |
|
| 9/18/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
31:48 |
10:36 |
|
| 9/17/2012 |
Run |
BC Loop |
Recovery |
2.7 mi |
26:52 |
10:04 |
|
| 9/16/2012 |
Run |
Airport Run |
Long |
21.5 mi |
3:29:56 |
9:47 |
|
| 9/14/2012 |
Run |
W&OD VIenna <-> Gallows Rd. |
Easy |
4.6 mi |
39:16 |
8:37 |
|
| 9/12/2012 |
Run |
Meadowlark Long |
Hills |
8.2 mi |
1:15:00 |
9:08 |
|
| 9/11/2012 |
Run |
Brook Road |
Tempo |
6.2 mi |
54:38 |
8:48 |
|
| 9/10/2012 |
Run |
BC Loop |
Easy |
3.6 mi |
32:23 |
9:08 |
|
| 9/9/2012 |
Run |
W&OD Clarks Crossing <-> Herndon |
Long |
12.3 mi |
2:00:14 |
9:47 |
|
| 9/8/2012 |
Run |
morning |
Easy |
3.1 mi |
28:09 |
9:05 |
|
| 9/7/2012 |
Run |
Vernon Atwood |
Easy |
2.0 mi |
20:34 |
10:17 |
|
| 9/6/2012 |
Run |
TM |
Easy |
2.5 mi |
32:50 |
13:08 |
|
| 9/5/2012 |
Run |
TM |
Easy |
4.5 mi |
1:00:00 |
13:29 |
|
| 9/4/2012 |
Run |
Vienna east short |
Easy |
2.4 mi |
27:17 |
11:23 |
|
| 9/3/2012 |
Run |
TM |
Easy |
4.1 mi |
1:11:09 |
17:22 |
|
| 8/31/2012 |
Run |
Vienna east short |
Easy |
2.4 mi |
23:07 |
9:34 |
|
| 8/30/2012 |
Run |
Vernon quicky |
Easy |
2.0 mi |
18:54 |
9:31 |
|
| 8/29/2012 |
Run |
Vienna intervals |
Interval |
3.5 mi |
30:00 |
8:35 |
|
| 8/28/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
36:53 |
12:18 |
|