| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/28/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
36:53 |
12:18 |
 |
| 8/29/2012 |
Run |
Vienna intervals |
Interval |
3.5 mi |
30:00 |
8:35 |
|
| 8/30/2012 |
Run |
Vernon quicky |
Easy |
2.0 mi |
18:54 |
9:31 |
|
| 8/31/2012 |
Run |
Vienna east short |
Easy |
2.4 mi |
23:07 |
9:34 |
|
| 9/3/2012 |
Run |
TM |
Easy |
4.1 mi |
1:11:09 |
17:22 |
|
| 9/4/2012 |
Run |
Vienna east short |
Easy |
2.4 mi |
27:17 |
11:23 |
|
| 9/5/2012 |
Run |
TM |
Easy |
4.5 mi |
1:00:00 |
13:29 |
|
| 9/6/2012 |
Run |
TM |
Easy |
2.5 mi |
32:50 |
13:08 |
|
| 9/7/2012 |
Run |
Vernon Atwood |
Easy |
2.0 mi |
20:34 |
10:17 |
|
| 9/8/2012 |
Run |
morning |
Easy |
3.1 mi |
28:09 |
9:05 |
|
| 9/9/2012 |
Run |
W&OD Clarks Crossing <-> Herndon |
Long |
12.3 mi |
2:00:14 |
9:47 |
|
| 9/10/2012 |
Run |
BC Loop |
Easy |
3.6 mi |
32:23 |
9:08 |
|
| 9/11/2012 |
Run |
Brook Road |
Tempo |
6.2 mi |
54:38 |
8:48 |
|
| 9/12/2012 |
Run |
Meadowlark Long |
Hills |
8.2 mi |
1:15:00 |
9:08 |
|
| 9/14/2012 |
Run |
W&OD VIenna <-> Gallows Rd. |
Easy |
4.6 mi |
39:16 |
8:37 |
|
| 9/16/2012 |
Run |
Airport Run |
Long |
21.5 mi |
3:29:56 |
9:47 |
|
| 9/17/2012 |
Run |
BC Loop |
Recovery |
2.7 mi |
26:52 |
10:04 |
|
| 9/18/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
31:48 |
10:36 |
|
| 9/20/2012 |
Run |
Jarrett |
Easy |
5.0 mi |
44:19 |
8:52 |
|
| 9/21/2012 |
Run |
Meadowlark reverse |
Easy |
5.3 mi |
49:41 |
9:26 |
|
| 9/22/2012 |
Run |
Vernon |
Easy |
2.1 mi |
21:54 |
10:26 |
|
| 9/23/2012 |
Run |
W&OD Ashburn |
Easy |
10.1 mi |
1:44:36 |
10:22 |
|
| 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 |
|
| 9/25/2012 |
Run |
To Vienna and back |
Easy |
10.2 mi |
1:49:42 |
10:45 |
|
| 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 |
|
| 9/27/2012 |
Run |
Lewinsville - Spring Hill |
Easy |
9.1 mi |
1:39:59 |
11:02 |
|
| 9/28/2012 |
Run |
Shouse Village |
Easy |
4.3 mi |
45:20 |
10:30 |
|
| 9/30/2012 |
Run |
W&OD Herndon |
Long |
18.0 mi |
3:09:45 |
10:33 |
|
| 10/2/2012 |
Run |
Shouse Village |
Easy |
7.0 mi |
1:10:57 |
10:09 |
|
| 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 |
|
| 10/4/2012 |
Run |
Leigh Mill - Beulah |
Easy |
5.3 mi |
52:05 |
9:54 |
|
| 10/7/2012 |
Run |
W&OD Clarks <-> Beltway |
Easy |
10.0 mi |
1:36:25 |
9:38 |
|
| 10/8/2012 |
Run |
Brookside |
Hills |
7.2 mi |
1:11:12 |
9:54 |
|
| 10/9/2012 |
Run |
Jarrett |
Easy |
5.1 mi |
48:42 |
9:36 |
|
| 10/10/2012 |
Run |
Electric Avenue |
Easy |
8.2 mi |
1:17:44 |
9:31 |
|
| 10/11/2012 |
Run |
Atwood - Shouse Village |
Easy |
3.6 mi |
34:22 |
9:33 |
|
| 10/12/2012 |
Run |
Brookside reverse |
Hills |
7.3 mi |
1:09:47 |
9:36 |
|
| 10/14/2012 |
Run |
W&OD Clarks <-> Four Mile Run |
Long |
20.0 mi |
3:05:12 |
9:16 |
|
| 10/15/2012 |
Run |
Vernon |
Recovery |
2.0 mi |
23:18 |
11:50 |
|
| 10/16/2012 |
Run |
Jarrett |
Easy |
4.4 mi |
49:13 |
11:15 |
|
| 10/17/2012 |
Run |
Vienna - Electric Avenue |
Easy |
8.4 mi |
1:21:21 |
9:45 |
|
| 10/18/2012 |
Run |
morning |
Easy |
3.6 mi |
34:18 |
9:39 |
|
| 10/19/2012 |
Run |
Treadmill |
Easy |
2.1 mi |
24:20 |
11:49 |
|
| 10/21/2012 |
Run |
Vernon Atwood |
Easy |
3.1 mi |
31:50 |
10:17 |
|
| 10/22/2012 |
Run |
BC Loop |
Easy |
3.9 mi |
37:20 |
9:42 |
|
| 10/23/2012 |
Run |
Claude Moore Park |
Easy |
3.1 mi |
30:58 |
9:56 |
|
| 10/23/2012 |
Run |
Shouse Village |
Easy |
3.4 mi |
33:21 |
9:56 |
|
| 10/24/2012 |
Run |
Vienna - Electric Avenue |
Easy |
7.1 mi |
1:12:20 |
10:12 |
|
| 10/27/2012 |
Run |
Treadmill |
Easy |
2.5 mi |
29:14 |
11:42 |
|
| 10/29/2012 |
Run |
Treadmill |
Easy |
5.0 mi |
1:01:48 |
12:22 |
|
| 10/30/2012 |
Run |
Atwood - Shouse Village |
Easy |
5.3 mi |
48:16 |
9:12 |
|
| 10/30/2012 |
Run |
cooldown |
Walk |
0.8 mi |
13:07 |
16:12 |
|
| 10/31/2012 |
Run |
Treadmill |
Easy |
2.0 mi |
22:38 |
11:19 |
|
| 11/1/2012 |
Run |
Treadmill |
Easy |
2.0 mi |
22:08 |
11:04 |
|
| 11/2/2012 |
Run |
Treadmill |
Easy |
1.7 mi |
18:46 |
11:23 |
|
| 11/4/2012 |
Run |
TM |
Recovery |
2.5 mi |
24:00 |
9:36 |
|
| 11/5/2012 |
Run |
TM |
Easy |
2.1 mi |
30:00 |
14:26 |
|
| 11/6/2012 |
Run |
Vote 'n run |
Easy |
5.6 mi |
1:03:53 |
11:31 |
|
| 11/7/2012 |
Run |
TM |
Easy |
1.0 mi |
13:34 |
13:34 |
|
| 11/8/2012 |
Run |
Treadmill |
Easy |
1.0 mi |
13:34 |
13:34 |
|
| 11/11/2012 |
Run |
Meadowlark Brookside Up |
Easy |
6.1 mi |
53:29 |
8:47 |
|
| 11/12/2012 |
Run |
work loop |
Easy |
3.3 mi |
27:48 |
8:23 |
|
| 11/12/2012 |
Run |
Shouse Village |
Easy |
2.8 mi |
27:19 |
9:44 |
|
| 11/13/2012 |
Run |
Shouse Village |
Easy |
2.8 mi |
27:50 |
9:57 |
|
| 11/13/2012 |
Run |
Work loop long |
Easy |
5.0 mi |
48:45 |
9:45 |
|
| 11/14/2012 |
Run |
Wednesday night Vienna |
Easy |
8.1 mi |
1:16:19 |
9:29 |
|
| 11/15/2012 |
Run |
Claude Moore Park from work |
Easy |
4.8 mi |
47:00 |
9:48 |
|
| 11/17/2012 |
Run |
Tysons - Lewinsville |
Easy |
7.6 mi |
1:06:38 |
8:48 |
|
| 11/19/2012 |
Run |
work loop short + tm |
Easy |
5.5 mi |
50:00 |
9:11 |
|
| 11/20/2012 |
Run |
Atwood - Shouse Village |
Easy |
3.6 mi |
35:10 |
9:50 |
|
| 11/21/2012 |
Run |
Jarrett |
Easy |
4.2 mi |
36:23 |
8:47 |
|
| 11/21/2012 |
Run |
Vienna - Electric Avenue |
Easy |
4.0 mi |
40:15 |
10:03 |
|
| 11/23/2012 |
Run |
Copper Line Loop |
Easy |
6.6 mi |
57:26 |
8:45 |
|
| 11/24/2012 |
Run |
South Run Rec Center - Burke Lake |
Easy |
10.0 mi |
1:40:29 |
10:03 |
|
| 11/25/2012 |
Run |
TM |
Easy |
2.0 mi |
23:20 |
11:40 |
|
| 11/26/2012 |
Run |
Sterling loop |
Easy |
5.8 mi |
53:14 |
9:15 |
|
| 11/28/2012 |
Run |
Vienna |
Fartlek |
11.0 mi |
1:46:33 |
9:42 |
|
| 11/30/2012 |
Run |
Cascades loop |
Easy |
5.7 mi |
52:43 |
9:18 |
|
| 12/3/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
52:00 |
17:20 |
|
| 12/4/2012 |
Run |
Treadmill |
Easy |
3.0 mi |
37:00 |
12:20 |
|
| 12/5/2012 |
Run |
Vienna |
Easy |
8.5 mi |
1:20:59 |
9:32 |
|
| 12/6/2012 |
Run |
TM |
Easy |
1.2 mi |
15:00 |
12:30 |
|
| 12/9/2012 |
Run |
W&OD Clarks <-> Sunset Hills |
Easy |
6.0 mi |
59:05 |
9:53 |
|
| 12/10/2012 |
Run |
Atwood - Shouse Village |
Easy |
3.6 mi |
32:56 |
9:11 |
|
| 12/11/2012 |
Run |
Work loop long |
Easy |
4.6 mi |
40:46 |
8:53 |
|
| 12/12/2012 |
Run |
Brookside reverse |
Hills |
6.0 mi |
52:00 |
8:40 |
|
| 12/13/2012 |
Run |
Work loop long |
Easy |
4.6 mi |
42:30 |
9:16 |
|
| 12/14/2012 |
Run |
Treadmill |
Easy |
3.3 mi |
40:21 |
12:25 |
|
| 12/17/2012 |
Run |
Treadmill & weights |
Easy |
2.2 mi |
27:20 |
12:26 |
|
| 12/18/2012 |
Run |
Tysons - Vienna |
Easy |
8.1 mi |
1:16:24 |
9:29 |
|
| 12/19/2012 |
Run |
Shouse Village |
Easy |
2.2 mi |
23:18 |
10:25 |
|
| 12/20/2012 |
Run |
Shouse Village |
Easy |
5.0 mi |
45:11 |
8:59 |
|
| 12/21/2012 |
Run |
Treadmill |
Easy |
1.1 mi |
15:00 |
14:18 |
|
| 12/22/2012 |
Run |
Treadmill |
Easy |
2.0 mi |
31:00 |
15:30 |
|
| 12/23/2012 |
Run |
Treadmill |
Easy |
4.9 mi |
1:00:00 |
12:20 |
|
| 12/25/2012 |
Run |
Santa Hat Run |
Easy |
6.1 mi |
53:45 |
8:51 |
|