| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/4/2024 |
Run |
Run to gym |
Easy |
2.3 mi |
26:38 |
11:32 |
 |
| 5/23/2024 |
Run |
Bluemonth pre-weights warmup |
Easy |
2.7 mi |
29:22 |
11:03 |
|
| 5/21/2024 |
Run |
Bluemonth pre-weights warmup |
Easy |
2.4 mi |
26:59 |
11:15 |
|
| 3/10/2024 |
Run |
|
Long |
14.1 mi |
2:37:53 |
11:14 |
|
| 2/9/2023 |
Run |
2/1 min run/walk for 30 minutes |
Run-Walk |
2.6 mi |
30:01 |
11:33 |
|
| 1/8/2023 |
Run |
Great Falls & Riverbend (PF) |
Easy |
7.3 mi |
1:47:24 |
14:46 |
|
| 1/5/2023 |
Run |
on/off 8 x 90s, 3 min easy |
Interval |
7.0 mi |
1:11:23 |
10:12 |
|
| 1/5/2023 |
Run |
Culpeper hill |
Warmup |
1.6 mi |
18:09 |
11:34 |
|
| 12/29/2022 |
Run |
Recovery Run Z1 Ballston loop |
Recovery |
4.1 mi |
45:00 |
11:01 |
|
| 12/27/2022 |
Run |
Lubber Run easy |
Easy |
4.5 mi |
45:01 |
10:05 |
|
| 12/24/2022 |
Run |
Home from $BUX |
Easy |
1.0 mi |
10:16 |
10:16 |
|
| 12/24/2022 |
Run |
Military loop |
Easy |
6.1 mi |
1:02:46 |
10:21 |
|
| 12/23/2022 |
Run |
Meet V at WF |
Easy |
2.3 mi |
24:30 |
10:37 |
|
| 12/21/2022 |
Run |
Recovery to the library |
Recovery |
4.3 mi |
45:01 |
10:33 |
|
| 12/16/2022 |
Run |
Recovery run Greenbrier - Edison |
Recovery |
3.3 mi |
37:42 |
11:20 |
|
| 11/29/2022 |
Run |
Westover recovery loop |
Recovery |
4.3 mi |
45:02 |
10:27 |
|
| 11/26/2022 |
Run |
Lubber Run recovery |
Recovery |
3.8 mi |
45:01 |
11:48 |
|
| 11/24/2022 |
Run |
Alexandria Turkey Trot |
Race |
5.0 mi |
51:53 |
10:18 |
|
| 11/24/2022 |
Run |
Alexandria Turkey Trot warmup |
Warmup |
0.7 mi |
8:20 |
11:16 |
|
| 11/15/2022 |
Run |
One hour sweat test |
Easy |
6.0 mi |
58:34 |
9:47 |
|
| 10/26/2022 |
Run |
Bluemont exploring |
Recovery |
5.1 mi |
59:34 |
11:45 |
|
| 10/23/2022 |
Run |
Carderock oab |
Medium Long |
13.9 mi |
2:36:14 |
11:14 |
|
| 10/21/2022 |
Run |
Recovery to the library |
Recovery |
3.4 mi |
40:00 |
11:47 |
|
| 10/19/2022 |
Run |
22nd - 26th loop |
Easy |
6.6 mi |
1:05:38 |
9:59 |
|
| 10/15/2022 |
Run |
Towpath loop plus Donaldson Run climb |
Easy |
11.6 mi |
2:07:52 |
11:02 |
|
| 10/12/2022 |
Run |
Donaldson - 26th - Lexington - 22nd |
Easy |
6.7 mi |
1:10:50 |
10:36 |
|
| 10/9/2022 |
Run |
W&OD w/Julie! |
Easy |
8.5 mi |
1:31:08 |
10:42 |
|
| 10/5/2022 |
Run |
6x30s hard, 2:30 easy |
Easy + speedplay |
6.4 mi |
1:06:58 |
10:27 |
|
| 9/20/2022 |
Run |
Extended Bluemont Loop |
Easy |
5.3 mi |
1:00:00 |
11:19 |
|
| 9/18/2022 |
Run |
Recovery run to Westover market |
Recovery |
3.7 mi |
42:59 |
11:41 |
|
| 9/15/2022 |
Run |
Bluemont loop |
Recovery |
3.6 mi |
40:01 |
11:17 |
|
| 9/13/2022 |
Run |
26th - 28th - 27th |
Easy |
7.1 mi |
1:10:41 |
9:54 |
|
| 9/6/2022 |
Run |
2x4x30s, 90s easy |
Easy + speedplay |
7.6 mi |
1:19:31 |
10:29 |
|
| 8/31/2022 |
Run |
Virginia loop |
Easy |
8.1 mi |
1:21:59 |
10:08 |
|
| 8/30/2022 |
Run |
6x30s hard, 2:30 easy |
Easy + speedplay |
6.7 mi |
1:08:07 |
10:10 |
|
| 8/24/2022 |
Run |
Mt. Daniel oab |
Easy |
8.6 mi |
1:26:39 |
10:09 |
|
| 8/23/2022 |
Run |
10x30s, 4:30 rest |
Easy + speedplay |
7.5 mi |
1:15:01 |
9:57 |
|
| 8/18/2022 |
Run |
Dittmar - Chesterbrook - Albemarle |
Easy |
9.0 mi |
1:31:48 |
10:10 |
|
| 8/15/2022 |
Run |
2 x 4 x 30s, 2:30 easy, 10 min easy |
Easy + speedplay |
7.5 mi |
1:16:01 |
10:09 |
|
| 8/12/2022 |
Run |
John Marshall - Ohio |
Easy |
7.8 mi |
1:16:31 |
9:50 |
|
| 8/8/2022 |
Run |
|
Easy |
5.4 mi |
1:10:58 |
13:15 |
|
| 8/7/2022 |
Run |
|
Easy |
7.1 mi |
1:40:24 |
14:05 |
|
| 8/4/2022 |
Run |
|
Easy |
4.4 mi |
52:06 |
11:51 |
|