| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/12/2017 |
Run |
|
30-20-10 X 2 |
|
12:00 |
|
 |
| 2/20/2017 |
Run |
Thomas S. Wootton High School Track |
30-20-10 X 2 |
|
12:00 |
|
|
| 3/1/2017 |
Run |
|
30-20-10 X 2 |
|
12:00 |
|
|
| 9/15/2013 |
Run |
Winston Churchill High School Track |
Interval |
2400.0 m |
9:45 |
6:33 |
|
| 9/7/2013 |
Run |
Winston Churchill High School Track |
Interval |
2400.0 m |
9:58 |
6:42 |
|
| 11/15/2009 |
Run |
Thomas S. Wootton High School Track |
Interval |
3600.0 m |
16:59 |
7:36 |
|
| 5/12/2013 |
Run |
Thomas S. Wootton High School Track |
Interval |
4800.0 m |
22:53 |
7:41 |
|
| 5/28/2011 |
Run |
Thomas S. Wootton High School Track |
Tempo |
6400.0 m |
30:33 |
7:42 |
|
| 5/19/2013 |
Run |
Thomas S. Wootton High School Track |
Interval |
6000.0 m |
28:49 |
7:44 |
|
| 5/6/2011 |
Run |
Thomas S. Wootton High School Track |
Interval |
3200.0 m |
15:24 |
7:45 |
|
| 5/1/2010 |
Run |
Thomas S. Wootton High School Track |
Interval |
3200.0 m |
15:25 |
7:46 |
|
| 5/27/2013 |
Run |
Thomas S. Wootton High School Track |
Interval |
7200.0 m |
34:48 |
7:47 |
|
| 5/13/2011 |
Run |
Thomas S. Wootton High School Track |
Tempo |
6400.0 m |
31:04 |
7:49 |
|
| 3/21/2010 |
Run |
2010 National Half Marathon Relay |
Race |
3.0 mi |
23:33 |
7:51 |
|
| 6/2/2011 |
Run |
Thomas S. Wootton High School Track |
Tempo |
4800.0 m |
23:31 |
7:54 |
|
| 10/8/2009 |
Run |
Thomas S. Wootton High School Track |
Interval |
9600.0 m |
47:19 |
7:56 |
|
| 5/21/2011 |
Run |
Thomas S. Wootton High School Track |
Interval |
4400.0 m |
21:49 |
7:59 |
|
| 4/29/2011 |
Run |
Potomac Oaks to Stonebridge |
Tempo |
3.0 mi |
24:11 |
8:00 |
|
| 5/5/2013 |
Run |
Thomas S. Wootton High School Track |
Interval |
4000.0 m |
20:02 |
8:04 |
|
| 6/18/2011 |
Run |
Thomas S. Wootton High School Track |
Tempo |
8000.0 m |
40:14 |
8:06 |
|
| 11/29/2009 |
Run |
Thomas S. Wootton High School Track |
Fartlek |
6400.0 m |
33:01 |
8:19 |
|
| 8/4/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
34:16 |
8:20 |
|
| 5/31/2010 |
Run |
Thomas S. Wootton High School Track |
Interval |
4800.0 m |
25:03 |
8:25 |
|
| 9/19/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
34:32 |
8:26 |
|
| 4/3/2011 |
Run |
2011 Cherry Blossom Ten Mile Run |
Race |
10.0 mi |
1:24:19 |
8:26 |
|
| 8/25/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
34:49 |
8:27 |
|
| 10/21/2009 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
25:40 |
8:29 |
|
| 8/12/2013 |
Run |
Beverly Hills 2 |
Regular Training |
3.3 mi |
27:34 |
8:29 |
|
| 6/8/2014 |
Run |
2014 Oy Vey 5k |
Race |
5.0 km |
26:21 |
8:29 |
|
| 3/26/2011 |
Run |
Potomac Oaks to TBA (X2) |
Long |
8.2 mi |
1:10:19 |
8:33 |
|
| 4/11/2010 |
Run |
2010 Cherry Blossom Ten Mile Run |
Race |
10.0 mi |
1:25:22 |
8:33 |
|
| 7/21/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
35:17 |
8:34 |
|
| 10/3/2013 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.1 mi |
26:32 |
8:38 |
|
| 10/19/2009 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
26:09 |
8:38 |
|
| 9/1/2013 |
Run |
Winston Churchill High School Track |
Regular Training |
7.2 km |
38:38 |
8:39 |
|
| 8/10/2013 |
Run |
Beverly Hills, CA Loop |
Regular Training |
3.6 mi |
31:30 |
8:41 |
|
| 4/7/2013 |
Run |
2013 Cherry Blossom Ten Mile Run |
Race |
10.0 mi |
1:26:59 |
8:42 |
|
| 5/1/2011 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
26:23 |
8:43 |
|
| 10/11/2009 |
Run |
Potomac Oaks to TBA (X4) |
Long with FF |
16.5 mi |
2:23:50 |
8:44 |
|
| 7/31/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
36:02 |
8:45 |
|
| 11/15/2009 |
Run |
Thomas S. Wootton High School Track |
Regular Training |
1600.0 m |
8:47 |
8:51 |
|
| 5/1/2010 |
Run |
Thomas S. Wootton High School Track |
Easy |
1600.0 m |
8:48 |
8:51 |
|
| 5/6/2011 |
Run |
Thomas S. Wootton High School Track |
Regular Training |
1600.0 m |
8:48 |
8:52 |
|
| 6/20/2011 |
Run |
Sean's Three Mile Loop |
Regular Training |
3.0 mi |
26:51 |
8:52 |
|
| 7/27/2013 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
36:40 |
8:54 |
|
| 9/2/2013 |
Run |
Stonebridge |
Regular Training |
3.9 mi |
34:48 |
8:56 |
|
| 6/24/2016 |
Run |
SF FW to FB |
Regular Training |
3.8 mi |
33:30 |
8:56 |
|
| 6/25/2011 |
Run |
2011 Charlveoix Half Marathon |
Race |
13.1 mi |
1:57:26 |
8:58 |
|
| 5/16/2013 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
27:10 |
8:58 |
|
| 10/25/2009 |
Run |
2009 Marine Corps Marathon |
Race |
26.2 mi |
3:55:04 |
8:59 |
|
| 10/7/2009 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
27:16 |
9:00 |
|
| 4/4/2013 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
27:21 |
9:02 |
|
| 5/21/2011 |
Run |
Thomas S. Wootton High School Track |
Easy |
800.0 m |
4:29 |
9:02 |
|
| 4/12/2015 |
Run |
2015 Cherry Blossom Ten Mile Run |
Race |
9.4 mi |
1:24:56 |
9:03 |
|
| 6/12/2011 |
Run |
Potomac Oaks to TBA (X3) |
Long |
12.4 mi |
1:52:00 |
9:05 |
|
| 5/1/2010 |
Run |
Thomas S. Wootton High School Track |
Easy |
1600.0 m |
9:02 |
9:06 |
|
| 4/30/2013 |
Run |
SF --- Embarcadero to Powell Street |
Regular Training |
3.2 mi |
29:28 |
9:13 |
|
| 5/12/2013 |
Run |
Thomas S. Wootton High School Track |
Easy |
400.0 m |
2:18 |
9:15 |
|
| 9/5/2013 |
Run |
Rockville -- random |
Easy |
5.1 mi |
47:32 |
9:17 |
|
| 8/24/2013 |
Run |
Rockville -- random |
Regular Training |
4.0 mi |
37:20 |
9:18 |
|
| 3/12/2017 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
38:08 |
9:18 |
|
| 8/22/2013 |
Run |
Potomac Oaks to TBA |
Easy |
4.1 mi |
38:22 |
9:19 |
|
| 5/22/2013 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
28:23 |
9:23 |
|
| 9/11/2013 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
28:30 |
9:23 |
|
| 4/20/2014 |
Run |
Liberty of the Seas |
Easy |
3.3 mi |
30:31 |
9:24 |
|
| 11/15/2009 |
Run |
Thomas S. Wootton High School Track |
Easy |
1600.0 m |
9:23 |
9:26 |
|
| 9/28/2013 |
Run |
Rockville -- random |
Regular Training |
4.0 mi |
38:01 |
9:27 |
|
| 7/2/2016 |
Run |
Potomac Oaks to Stonebridge |
Easy + 30/20/10s |
3.0 mi |
28:44 |
9:28 |
|
| 3/8/2014 |
Run |
Potomac Oaks to TBA |
Easy |
4.1 mi |
38:46 |
9:28 |
|
| 3/15/2014 |
Run |
Rockville -- random |
Regular Training |
5.7 mi |
54:12 |
9:28 |
|
| 5/25/2015 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
28:52 |
9:30 |
|
| 2/24/2017 |
Run |
Potomac Oaks to TBA |
Regular Training |
4.1 mi |
39:00 |
9:31 |
|
| 2/23/2014 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.1 mi |
29:01 |
9:31 |
|
| 5/3/2013 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
28:53 |
9:32 |
|
| 5/23/2015 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
29:00 |
9:33 |
|
| 4/6/2014 |
Run |
2014 Cherry Blossom Ten Mile Run |
Race |
10.0 mi |
1:35:26 |
9:33 |
|
| 4/14/2014 |
Run |
Weston -- random |
Easy |
3.0 mi |
28:45 |
9:34 |
|
| 2/26/2017 |
Run |
Thomas S. Wootton High School Track |
Long |
9600.0 m |
57:10 |
9:35 |
|
| 3/16/2017 |
Run |
San Francisco -- Fisherman's Wharf to Bay Bridge |
Regular Training |
4.8 mi |
46:00 |
9:38 |
|
| 5/17/2015 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
29:19 |
9:39 |
|
| 3/10/2014 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.1 mi |
29:36 |
9:41 |
|
| 9/8/2013 |
Run |
Rockville -- random |
Easy |
6.0 mi |
58:22 |
9:41 |
|
| 4/26/2015 |
Run |
Potomac Oaks to TBA |
Easy |
4.1 mi |
39:13 |
9:41 |
|
| 4/1/2014 |
Run |
Rockville -- random |
Long |
7.2 mi |
1:09:14 |
9:42 |
|
| 2/18/2017 |
Run |
Thomas S. Wootton High School Track |
Regular Training |
8.0 km |
48:44 |
9:49 |
|
| 3/22/2014 |
Run |
Rockville -- random |
Long |
5.8 mi |
57:05 |
9:49 |
|
| 6/15/2016 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
29:54 |
9:51 |
|
| 3/27/2014 |
Run |
San Francisco -- Nob Hill |
Long |
8.0 mi |
1:19:01 |
9:51 |
|
| 3/25/2014 |
Run |
San Francisco -- Nob Hill |
Easy |
3.2 mi |
31:35 |
9:53 |
|
| 2/20/2017 |
Run |
Thomas S. Wootton High School Track |
Regular Training |
1600.0 m |
9:49 |
9:53 |
|
| 6/18/2016 |
Run |
Potomac Oaks to Stonebridge |
Regular Training |
3.0 mi |
30:01 |
9:53 |
|
| 6/9/2016 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
30:06 |
9:55 |
|
| 3/5/2017 |
Run |
Potomac Oaks to Stonebridge (X2) |
Long |
6.1 mi |
1:00:13 |
9:56 |
|
| 2/8/2017 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
30:14 |
9:57 |
|
| 3/24/2014 |
Run |
San Francisco -- Nob Hill |
Easy |
3.3 mi |
32:44 |
9:58 |
|
| 6/12/2016 |
Run |
Potomac Oaks to Stonebridge |
Easy |
3.0 mi |
30:18 |
9:59 |
|
| 5/13/2015 |
Run |
San Francisco -- SOMA |
Easy |
2.6 mi |
26:08 |
9:59 |
|
| 11/11/2013 |
Run |
San Francisco -- Nob Hill |
Regular Training |
3.3 mi |
32:36 |
10:02 |
|
| 6/23/2016 |
Run |
San Francisco Fort Mason |
Regular Training |
3.6 mi |
36:00 |
10:06 |
|
| 5/15/2015 |
Run |
San Francisco -- SOMA |
Easy |
2.6 mi |
26:37 |
10:10 |
|