| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/4/2015 |
Run |
heat acclimation |
Easy |
3.4 mi |
33:35 |
9:50 |
 |
| 5/4/2015 |
Run |
beat the coach |
Easy |
5.5 mi |
55:42 |
10:11 |
|
| 5/6/2015 |
Run |
Lunch run in heat with strides at end |
Easy |
4.4 mi |
42:38 |
9:47 |
|
| 5/7/2015 |
Run |
W&OD 28 west |
Easy |
3.5 mi |
38:30 |
11:10 |
|
| 5/11/2015 |
Run |
Atwood-Shouse Village |
Easy |
4.3 mi |
45:53 |
10:44 |
|
| 5/28/2015 |
Run |
Reston loop |
Easy |
5.1 mi |
52:06 |
10:16 |
|
| 5/28/2015 |
Run |
cooldown |
Easy |
0.3 mi |
7:34 |
26:06 |
|
| 5/30/2015 |
Run |
Meeting Matthew halfway |
Long |
15.3 mi |
2:50:24 |
11:09 |
|
| 6/5/2015 |
Run |
TM hills |
Easy |
4.5 mi |
1:00:00 |
13:20 |
|
| 6/6/2015 |
Run |
Forest Lake-Anderson Loop |
Easy |
5.5 mi |
57:38 |
10:28 |
|
| 6/7/2015 |
Run |
Forest Lake-Anderson Loop |
Easy |
6.2 mi |
1:05:43 |
10:33 |
|
| 6/7/2015 |
Run |
Vernon with Meera |
Easy |
1.5 mi |
19:59 |
13:25 |
|
| 6/9/2015 |
Run |
Great Falls w/Anya |
Easy |
4.0 mi |
49:07 |
12:19 |
|
| 6/12/2015 |
Run |
Atwood - Shouse Village |
Easy |
4.2 mi |
51:23 |
12:09 |
|
| 6/14/2015 |
Run |
Leigh Mill - Beulah |
Easy |
4.5 mi |
51:30 |
11:26 |
|
| 7/1/2015 |
Run |
TM |
Easy |
4.1 mi |
50:06 |
12:07 |
|
| 7/2/2015 |
Run |
W&OD Reston <-> Sterling |
Tempo |
10.0 mi |
1:45:40 |
10:34 |
|
| 7/7/2015 |
Run |
Atwood - Shouse - Jarrett Valley |
Recovery |
7.4 mi |
1:32:46 |
12:29 |
|
| 7/13/2015 |
Run |
Vienna meandering |
Easy |
5.9 mi |
1:10:13 |
11:50 |
|
| 7/14/2015 |
Run |
Leigh Mill |
Easy |
3.6 mi |
39:03 |
10:44 |
|
| 7/16/2015 |
Run |
Vienna with Anya |
Easy |
4.4 mi |
51:02 |
11:43 |
|
| 7/17/2015 |
Run |
Leigh Mill |
Easy |
3.6 mi |
36:20 |
10:03 |
|
| 7/18/2015 |
Run |
C&O Towpath Lock 10 <-> Lincoln Memorial |
Long |
20.7 mi |
4:33:46 |
13:14 |
|
| 7/20/2015 |
Run |
Beulah loop |
Recovery |
3.3 mi |
40:12 |
12:07 |
|
| 7/21/2015 |
Run |
W&OD Clarks east |
Easy |
10.0 mi |
1:56:15 |
11:37 |
|
| 7/22/2015 |
Run |
W&OD Clarks west |
Easy |
5.2 mi |
1:02:54 |
12:12 |
|
| 7/23/2015 |
Run |
W&OD Clarks west |
Easy |
10.0 mi |
1:45:30 |
10:33 |
|
| 7/28/2015 |
Run |
Leigh Mill |
Easy |
3.7 mi |
46:40 |
12:31 |
|
| 7/30/2015 |
Run |
Beulah loop |
Easy |
2.8 mi |
31:59 |
11:38 |
|
| 8/1/2015 |
Run |
Jarmans Invitational Marathon |
Race |
29.5 mi |
8:01:15 |
16:20 |
|
| 8/3/2015 |
Run |
Claude Moore Farm |
Recovery |
4.6 mi |
1:05:59 |
14:16 |
|
| 8/4/2015 |
Run |
Lake Fairfax warmup |
Easy |
0.3 mi |
6:35 |
19:22 |
|
| 8/4/2015 |
Run |
Lake Fairfax during XC |
Easy |
5.2 mi |
1:05:22 |
12:36 |
|
| 8/5/2015 |
Run |
Burke Lake during XC |
Easy |
4.5 mi |
49:11 |
10:59 |
|
| 8/8/2015 |
Run |
Seneca Loop plus two hill reps |
Hills |
6.1 mi |
1:08:50 |
11:17 |
|
| 8/8/2015 |
Run |
cooldown |
Easy |
0.6 mi |
10:25 |
18:36 |
|
| 8/9/2015 |
Run |
Melvin Hazen–Glover-Archbold–Whitehaven–Rock Creek Loop |
Easy |
8.1 mi |
1:48:34 |
13:27 |
|
| 8/12/2015 |
Run |
work loops |
Easy |
6.2 mi |
59:51 |
9:43 |
|
| 8/12/2015 |
Run |
cooldown |
Easy |
0.5 mi |
11:20 |
21:24 |
|
| 8/13/2015 |
Run |
Claude Moore Park & Vestal's Gap Road |
Easy |
7.0 mi |
1:15:35 |
10:48 |
|
| 8/13/2015 |
Run |
cooldown |
Easy |
0.3 mi |
6:59 |
22:32 |
|
| 8/15/2015 |
Run |
Leigh Mill loops |
Easy |
10.6 mi |
1:56:02 |
11:00 |
|
| 8/15/2015 |
Run |
cooldown |
Easy |
0.4 mi |
6:45 |
19:18 |
|
| 8/17/2015 |
Run |
Exploring Volcano |
Easy |
3.5 mi |
45:57 |
13:19 |
|
| 8/20/2015 |
Run |
Exploring Mauna Lani |
Easy |
6.6 mi |
1:24:01 |
12:49 |
|
| 8/21/2015 |
Run |
warmup |
Easy |
0.7 mi |
7:28 |
11:09 |
|
| 8/21/2015 |
Run |
Hoohana Street |
Easy |
9.7 mi |
1:51:38 |
11:28 |
|
| 8/23/2015 |
Run |
Hoohana & Kaniku |
Easy |
7.0 mi |
1:17:52 |
11:07 |
|
| 8/27/2015 |
Run |
Atwood - Shouse |
Easy |
3.1 mi |
31:00 |
10:04 |
|
| 8/27/2015 |
Run |
cooldown |
Easy |
0.3 mi |
5:37 |
19:23 |
|
| 8/28/2015 |
Run |
warmup |
Easy |
0.5 mi |
9:07 |
18:14 |
|
| 8/28/2015 |
Run |
Spring Hill Rec Center |
Easy |
7.1 mi |
1:14:08 |
10:24 |
|
| 8/28/2015 |
Run |
cooldown |
Easy |
0.6 mi |
13:20 |
22:14 |
|
| 8/31/2015 |
Run |
warmup |
Easy |
0.5 mi |
8:44 |
17:28 |
|
| 8/31/2015 |
Run |
around Langley |
Easy |
5.6 mi |
58:44 |
10:30 |
|
| 8/31/2015 |
Run |
cooldown |
Easy |
0.4 mi |
10:40 |
26:01 |
|
| 9/7/2015 |
Run |
warmup |
Warmup |
2.4 mi |
25:29 |
10:46 |
|
| 9/7/2015 |
Run |
5x800 w/400 rest |
Interval |
4.1 mi |
43:53 |
10:41 |
|
| 9/7/2015 |
Run |
cooldown |
Cooldown |
2.3 mi |
25:45 |
11:01 |
|
| 9/9/2015 |
Run |
Great Falls with buddies |
Tempo |
5.3 mi |
1:00:08 |
11:17 |
|
| 9/15/2015 |
Run |
W&OD Clarks east |
Fartlek |
6.8 mi |
1:14:28 |
10:54 |
|
| 9/18/2015 |
Run |
W&OD Clarks west plus 3 strides |
Fartlek |
6.1 mi |
1:00:46 |
9:58 |
|
| 9/21/2015 |
Run |
W&OD Clarks east |
Easy |
6.8 mi |
1:14:26 |
11:02 |
|
| 9/30/2015 |
Run |
Atwood - Shouse |
Easy |
2.6 mi |
25:13 |
9:52 |
|
| 10/2/2015 |
Run |
Jarrett Valley |
Tempo |
6.6 mi |
1:05:04 |
9:49 |
|
| 10/9/2015 |
Run |
Atwood - Shouse |
Easy |
3.1 mi |
31:35 |
10:14 |
|
| 10/11/2015 |
Run |
W&OD Clarks east |
Easy |
6.7 mi |
1:19:40 |
11:51 |
|
| 10/19/2015 |
Run |
Atwood - Shouse |
Recovery |
3.7 mi |
40:02 |
10:48 |
|
| 10/26/2015 |
Run |
Leigh Mill - Georgetown Pike |
Easy |
5.8 mi |
59:54 |
10:21 |
|
| 10/29/2015 |
Run |
work loops |
Easy |
4.5 mi |
46:43 |
10:28 |
|
| 11/1/2015 |
Run |
Atwood - Shouse |
Easy |
3.7 mi |
43:24 |
11:52 |
|
| 11/2/2015 |
Run |
Commute to work from car service |
Easy |
3.0 mi |
43:04 |
14:19 |
|
| 11/2/2015 |
Run |
Commute from work to car service |
Easy |
3.0 mi |
41:02 |
13:47 |
|
| 11/3/2015 |
Run |
TM |
Easy |
2.1 mi |
23:02 |
11:02 |
|
| 11/4/2015 |
Run |
Beulah - Atwood |
Easy |
3.3 mi |
36:43 |
11:02 |
|
| 11/5/2015 |
Run |
Beulah - Atwood |
Easy |
4.0 mi |
41:20 |
10:22 |
|
| 11/8/2015 |
Run |
recovery not my hood |
Recovery |
3.2 mi |
42:19 |
13:19 |
|
| 11/12/2015 |
Run |
TM |
Easy |
6.3 mi |
1:13:02 |
11:40 |
|
| 11/15/2015 |
Run |
W&OD Clarks - Ballston |
Long |
20.2 mi |
3:27:04 |
10:15 |
|
| 11/15/2015 |
Run |
Walk to car |
Cooldown |
1.0 mi |
18:31 |
19:30 |
|
| 11/21/2015 |
Run |
on call |
Long |
20.4 mi |
3:50:31 |
11:19 |
|
| 11/28/2015 |
Run |
Maymont |
Recovery |
3.8 mi |
46:02 |
12:06 |
|
| 12/2/2015 |
Run |
Brookside up |
Easy |
7.6 mi |
1:18:02 |
10:14 |
|
| 12/3/2015 |
Run |
Jarrett Valley |
Easy |
6.6 mi |
1:15:34 |
11:26 |
|
| 12/8/2015 |
Run |
Waverly Park |
Easy |
7.3 mi |
1:25:54 |
11:49 |
|
| 12/23/2015 |
Run |
Claude Moore and Vestals |
Fartlek |
5.8 mi |
58:18 |
10:05 |
|
| 12/28/2015 |
Run |
Vernon |
Easy |
3.4 mi |
36:04 |
10:47 |
|
| 12/30/2015 |
Run |
errand run |
Easy |
5.4 mi |
58:10 |
10:52 |
|
| 1/8/2016 |
Run |
Hidden Creek-Dara |
Easy |
2.5 mi |
25:30 |
10:17 |
|
| 1/9/2016 |
Run |
Morven to Old Waterford |
Long |
17.9 mi |
3:45:42 |
12:36 |
|
| 1/26/2016 |
Run |
Wolf Trap |
Hills |
5.8 mi |
1:09:06 |
11:57 |
|
| 2/13/2017 |
Run |
Jarrett Valley |
Easy |
6.3 mi |
1:11:37 |
11:19 |
|
| 3/5/2017 |
Run |
Walk with Toby around Vienna |
Walk |
5.0 mi |
1:34:19 |
18:57 |
|
| 3/8/2017 |
Run |
afternoon toby |
Walk |
1.2 mi |
26:30 |
22:05 |
|
| 3/8/2017 |
Run |
Seneca Loop |
Easy |
6.5 mi |
1:17:47 |
11:54 |
|
| 3/11/2017 |
Run |
little loop |
Easy |
6.0 mi |
1:08:16 |
11:22 |
|
| 3/12/2017 |
Run |
Boundary Bridge Loop sorta |
Easy |
10.2 mi |
1:59:17 |
11:41 |
|
| 3/14/2017 |
Run |
afternoon toby |
Walk |
1.3 mi |
24:40 |
19:45 |
|
| 3/14/2017 |
Run |
3 Shouse loops |
Easy |
4.3 mi |
46:43 |
10:46 |
|
| 3/15/2017 |
Run |
afternoon toby |
Walk |
1.3 mi |
27:24 |
21:45 |
|