| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/10/2009 |
Run |
Broadwater Loop |
Tempo |
4.0 mi |
36:06 |
9:02 |
 |
| 6/12/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.0 mi |
46:10 |
9:14 |
|
| 6/14/2009 |
Run |
Bay Green |
Easy |
6.0 mi |
52:58 |
8:49 |
|
| 6/16/2009 |
Run |
Treadmill |
Easy |
1.1 mi |
10:00 |
9:16 |
|
| 6/17/2009 |
Run |
Treadmill |
Tempo |
4.0 mi |
37:05 |
9:17 |
|
| 6/21/2009 |
Run |
Bay Green-Mago Vista |
Long |
8.0 mi |
1:13:57 |
9:12 |
|
| 6/24/2009 |
Run |
Arnold |
Tempo |
3.3 mi |
28:59 |
8:54 |
|
| 6/26/2009 |
Run |
Arnold |
Long |
10.2 mi |
1:33:45 |
9:12 |
|
| 6/29/2009 |
Run |
Arnold |
Easy |
5.0 mi |
44:22 |
8:53 |
|
| 7/1/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:00 |
8:44 |
|
| 7/1/2009 |
Run |
AACC Track |
Interval |
4.3 mi |
36:55 |
8:42 |
|
| 7/3/2009 |
Run |
Arnold-SP |
Long |
11.0 mi |
1:44:35 |
9:31 |
|
| 7/6/2009 |
Run |
Arnold |
Easy |
4.0 mi |
37:09 |
9:18 |
|
| 7/7/2009 |
Run |
Transition Run |
Easy |
1.7 mi |
15:00 |
8:47 |
|
| 7/8/2009 |
Run |
AACC Track |
Interval |
5.0 mi |
44:51 |
9:00 |
|
| 7/11/2009 |
Run |
Arnold-SP |
Long |
12.9 mi |
2:00:00 |
9:20 |
|
| 7/14/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:30 |
9:08 |
|
| 7/15/2009 |
Run |
AACC Track |
Interval |
5.1 mi |
43:07 |
8:24 |
|
| 7/18/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:27:21 |
8:45 |
|
| 7/22/2009 |
Run |
AACC Track |
Interval |
3.3 mi |
27:23 |
8:26 |
|
| 7/25/2009 |
Run |
Bay Green-Mago Vista |
Long |
10.0 mi |
1:31:46 |
9:11 |
|
| 7/27/2009 |
Run |
Arnold |
Easy |
4.0 mi |
35:52 |
8:58 |
|
| 7/29/2009 |
Run |
Mago-Centuray Vista |
Fartlek |
4.6 mi |
41:05 |
8:56 |
|
| 7/30/2009 |
Run |
Transition Run |
Easy |
1.3 mi |
11:09 |
8:51 |
|
| 8/1/2009 |
Run |
Truman Parkway |
Race |
13.1 mi |
1:57:17 |
8:58 |
|
| 8/3/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.7 mi |
45:36 |
9:40 |
|
| 8/7/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.7 mi |
43:57 |
9:19 |
|
| 8/9/2009 |
Run |
Cazenovia |
Race |
3.2 mi |
26:31 |
8:18 |
|
| 8/12/2009 |
Run |
Arnold |
Hill |
6.1 mi |
53:17 |
8:45 |
|
| 8/13/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
49:14 |
9:37 |
|
| 8/16/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:53:54 |
9:23 |
|
| 8/18/2009 |
Run |
Arnold |
Easy |
4.0 mi |
38:05 |
9:32 |
|
| 8/20/2009 |
Run |
Arnold |
Hill |
6.1 mi |
52:29 |
8:38 |
|
| 8/22/2009 |
Run |
Arnold-SP |
Long |
12.1 mi |
1:50:32 |
9:07 |
|
| 8/24/2009 |
Run |
Transition Run |
Easy |
2.3 mi |
19:00 |
8:18 |
|
| 8/27/2009 |
Run |
Arnold |
Hill |
7.3 mi |
1:05:18 |
9:00 |
|
| 8/30/2009 |
Run |
Annapolis 10-miler |
Race |
10.0 mi |
1:27:43 |
8:47 |
|
| 9/1/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
47:56 |
9:22 |
|
| 9/2/2009 |
Run |
Mago-Centuray Vista |
Hill |
8.1 mi |
1:08:28 |
8:26 |
|
| 9/7/2009 |
Run |
Transition Run |
Easy |
5.1 mi |
48:54 |
9:34 |
|
| 9/9/2009 |
Run |
Bay Green |
Hill |
7.8 mi |
1:10:37 |
9:04 |
|
| 9/10/2009 |
Run |
Arnold |
Easy |
3.9 mi |
35:47 |
9:11 |
|
| 9/13/2009 |
Run |
Arnold-SP |
Long |
16.7 mi |
2:41:00 |
9:40 |
|
| 9/15/2009 |
Run |
Mago-Centuray Vista |
Hill |
7.5 mi |
1:05:51 |
8:45 |
|
| 9/17/2009 |
Run |
Arnold-SP |
Long |
14.5 mi |
2:18:50 |
9:36 |
|
| 9/22/2009 |
Run |
College Pkwy-Jones Station |
Easy |
5.2 mi |
50:29 |
9:45 |
|
| 9/23/2009 |
Run |
AACC Track |
Interval |
7.0 mi |
1:11:15 |
10:08 |
|
| 9/24/2009 |
Run |
Arnold |
Tempo |
9.4 mi |
1:26:12 |
9:08 |
|
| 9/26/2009 |
Run |
Smith Mountain Lake |
Race |
6.2 mi |
52:04 |
8:24 |
|
| 9/28/2009 |
Run |
Arnold |
Easy |
4.3 mi |
38:09 |
8:57 |
|
| 9/29/2009 |
Run |
AACC Track |
Interval |
8.9 mi |
1:24:00 |
9:27 |
|
| 10/1/2009 |
Run |
Bay Green-Mago Vista |
Tempo |
10.0 mi |
1:29:55 |
9:00 |
|
| 10/3/2009 |
Run |
St. Margaret-B&A |
Long |
20.1 mi |
3:20:27 |
9:59 |
|
| 10/5/2009 |
Run |
Arnold |
Easy |
4.1 mi |
36:20 |
8:57 |
|
| 10/6/2009 |
Run |
College Pkwy-Bay Green |
Easy |
7.0 mi |
1:06:05 |
9:25 |
|
| 10/8/2009 |
Run |
Bay Green-Mago Vista |
Tempo |
10.0 mi |
1:28:00 |
8:48 |
|
| 10/9/2009 |
Run |
Arnold |
Easy |
4.1 mi |
37:37 |
9:16 |
|
| 10/10/2009 |
Run |
Arnold |
Long |
20.1 mi |
3:15:03 |
9:43 |
|
| 10/13/2009 |
Run |
College Pkwy-Bay Green |
Easy |
7.0 mi |
1:08:09 |
9:45 |
|
| 10/14/2009 |
Run |
AACC Track |
Interval |
10.6 mi |
1:35:26 |
9:02 |
|
| 10/17/2009 |
Run |
Treadmill |
Easy |
10.0 mi |
1:36:16 |
9:38 |
|
| 10/18/2009 |
Run |
Arnold |
Long |
12.5 mi |
1:56:11 |
9:18 |
|
| 10/19/2009 |
Run |
Mago-Centuray Vista |
Easy |
6.3 mi |
56:36 |
9:00 |
|
| 10/20/2009 |
Run |
College Pkwy-Bay Green |
Easy |
6.1 mi |
56:20 |
9:19 |
|
| 10/21/2009 |
Run |
AACC Track |
Interval |
9.5 mi |
1:27:00 |
9:08 |
|
| 10/22/2009 |
Run |
Arnold |
Easy |
4.0 mi |
35:48 |
8:55 |
|
| 10/23/2009 |
Run |
Arnold-SP |
Long |
22.1 mi |
3:36:35 |
9:49 |
|
| 10/25/2009 |
Run |
Arnold-SP |
Race |
3.1 mi |
25:19 |
8:10 |
|
| 10/29/2009 |
Run |
College Pkwy-Bay Green |
Easy |
8.0 mi |
1:13:10 |
9:07 |
|
| 11/2/2009 |
Run |
College Pkwy-Bay Green |
Easy |
8.0 mi |
1:13:19 |
9:08 |
|
| 11/3/2009 |
Run |
AACC Track |
Interval |
7.3 mi |
1:03:54 |
8:47 |
|
| 11/4/2009 |
Run |
College Pkwy-Bay Green |
Easy |
8.0 mi |
1:12:17 |
9:00 |
|
| 11/6/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.1 mi |
36:53 |
8:59 |
|
| 11/7/2009 |
Run |
St. Margaret-B&A |
Long |
15.2 mi |
2:19:10 |
9:10 |
|
| 11/8/2009 |
Run |
Quiet Waters |
Race |
3.1 mi |
24:53 |
8:02 |
|
| 11/10/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
46:00 |
9:00 |
|
| 11/11/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
46:48 |
9:09 |
|
| 11/13/2009 |
Run |
Arnold |
Easy |
2.5 mi |
21:39 |
8:36 |
|
| 11/14/2009 |
Run |
Richmond Marathon |
Race |
26.2 mi |
3:51:17 |
8:50 |
|
| 11/19/2009 |
Run |
Mago-Centuray Vista |
Easy |
3.0 mi |
27:12 |
9:06 |
|
| 11/23/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.3 mi |
39:38 |
9:17 |
|
| 11/25/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.3 mi |
37:51 |
8:52 |
|
| 11/26/2009 |
Run |
Bay Green |
Easy |
6.1 mi |
55:51 |
9:14 |
|
| 12/2/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.9 mi |
46:51 |
9:38 |
|
| 12/4/2009 |
Run |
Bay Green |
Easy |
6.1 mi |
57:55 |
9:35 |
|
| 12/6/2009 |
Run |
Treadmill |
Easy |
3.1 mi |
27:41 |
8:56 |
|
| 12/7/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
35:45 |
8:57 |
|
| 12/12/2009 |
Run |
Mago-Centuray Vista |
Easy |
4.1 mi |
36:58 |
9:00 |
|
| 12/14/2009 |
Run |
Treadmill |
Interval |
4.3 mi |
36:55 |
8:42 |
|
| 12/16/2009 |
Run |
Mago-Centuray Vista |
Easy |
5.1 mi |
49:57 |
9:46 |
|
| 12/21/2009 |
Run |
Treadmill |
Interval |
4.3 mi |
37:20 |
8:48 |
|
| 12/28/2009 |
Run |
Severna Park |
Easy |
2.6 mi |
20:00 |
7:47 |
|
| 12/29/2009 |
Run |
Treadmill |
Interval |
5.0 mi |
45:54 |
9:11 |
|
| 1/5/2010 |
Run |
Severna Park |
Easy |
4.2 mi |
38:23 |
9:08 |
|
| 1/14/2010 |
Run |
Treadmill |
Easy |
4.5 mi |
41:30 |
9:14 |
|
| 1/16/2010 |
Run |
Severna Park |
Easy |
3.3 mi |
29:58 |
9:10 |
|
| 1/20/2010 |
Run |
Severna Park |
Easy |
4.4 mi |
38:07 |
8:37 |
|
| 1/28/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
34:36 |
8:39 |
|
| 2/3/2010 |
Run |
Treadmill |
Easy |
4.0 mi |
33:23 |
8:21 |
|
| 2/4/2010 |
Run |
Severna Park |
Easy |
3.8 mi |
32:06 |
8:34 |
|