Workouts


Summary
wait
Date Activity Course Type ▲ Distance Duration Pace  
12/25/2008 Run
Short loop with 17th
Easy 5.2 mi 50:27 9:39
1/15/2009 Run
Reverse easy run
Easy 6.3 mi 55:00 8:48
7/18/2009 Run   Easy 12.3 mi 1:46:56 8:41
8/3/2009 Run
3.5 mile
Easy 4.6 mi 38:11 8:23
8/5/2009 Run
hillwork (long x 2)
Easy 5.3 mi 44:48 8:26
12/30/2008 Run
Capital hill repeats
Hill 14.3 mi 1:58:21 8:17
1/7/2009 Run
Capital hill repeats
Hill 12.4 mi 1:42:48 8:18
2/1/2009 Run
Capital hill repeats
Hill 14.4 mi 1:55:50 8:04
1/18/2009 Run
Long run (U to Gtown+rock creek)
Long 20.0 mi 2:39:07 7:59
2/16/2009 Run
Long run (U to Gtown+rock creek)
Long 20.1 mi 2:43:34 8:09
7/15/2009 Run
Basic trail 3 (M to NH)
Tempo 14.1 mi 1:47:59 7:41
7/11/2009 Run
Basic trail 1 (with Rock Creek)
Fartlek 11.1 mi 1:27:20 7:55
2/12/2009 Run
Basic trail 1 (with Rock Creek)
Aerobic 13.2 mi 1:48:09 8:13
1/3/2009 Run
Rooselvelt Loop
Very easy 9.8 mi 1:29:06 9:05
1/10/2009 Run
Basic trail 1 (with Rock Creek)
Very easy 7.6 mi 1:09:12 9:10
1/12/2009 Run
Up toVan Ness
Very easy 5.5 mi 49:52 9:08
1/22/2009 Run
Basic trail 1 (with Rock Creek)
Very easy 6.0 mi 54:21 9:07
1/24/2009 Run
Basic trail 1 (with Rock Creek)
Very easy 9.5 mi 1:26:09 9:04
1/26/2009 Run
Reverse easy run
Very easy 8.2 mi 1:13:12 8:59
1/29/2009 Run
Reverse easy run
Very easy 8.2 mi 1:12:16 8:53
2/5/2009 Run
Treadmill at Mint
Very easy 8.3 mi 1:17:32 9:24
2/26/2009 Run
Reverse easy run
Very easy 7.3 mi 1:04:03 8:48
3/5/2009 Run
Treadmill at Mint
Very easy 6.0 mi 56:03 9:21
3/25/2009 Run
up and down CT
Very easy 11.0 mi 1:39:20 9:04
3/28/2009 Run
Basic trail 1 (with Rock Creek)
Very easy 7.9 mi 1:11:55 9:05
4/1/2009 Run
Mall route 6 (no Cap hill)
Very easy 11.3 mi 1:39:16 8:47
4/8/2009 Run
Easy almost 7.5
Very easy 7.3 mi 1:05:29 8:58
4/16/2009 Run
Treadmill at Mint
Very easy 3.1 mi 27:09 8:39
4/17/2009 Run
Treadmill at Mint
Very easy 3.3 mi 28:18 8:43
5/17/2009 Run
Untitled Route
Very easy 7.9 mi 1:07:40 8:36
5/23/2009 Run
Untitled Route
Very easy 11.3 mi 1:38:34 8:43
5/25/2009 Run   Very easy 5.5 mi 46:42 8:29
6/1/2009 Run
gym 7
Very easy 7.1 mi 1:01:10 8:38
6/3/2009 Run
3.5 mile
Very easy 3.6 mi 32:30 9:10
6/6/2009 Run
Canal route (to rock creek)
Very easy 11.8 mi 1:40:26 8:33
6/11/2009 Run
gym 7
Very easy 7.1 mi 1:00:55 8:36
6/15/2009 Run
gym 7
Very easy 7.1 mi 1:01:18 8:39
6/20/2009 Run
Canal route (to rock creek)
Very easy 11.1 mi 1:40:08 9:01
6/22/2009 Run
gym 7
Very easy 7.1 mi 1:02:17 8:48
6/27/2009 Run
Canal route (to rock creek)
Very easy 13.5 mi 2:00:30 8:55
7/1/2009 Run
post massage 6
Very easy 6.1 mi 50:42 8:18
7/5/2009 Run
Virginia scenic 12
Very easy 14.2 mi 2:01:04 8:33
7/22/2009 Run
up and down 4.5
Very easy 4.0 mi 33:59 8:28
7/25/2009 Run
Canal route (to rock creek)
Very easy 13.2 mi 1:55:16 8:46
8/10/2009 Run
Canal route (to rock creek)
Very easy 8.4 mi 1:15:08 8:55
8/13/2009 Run
Reverse easy run
Very easy 5.2 mi 43:50 8:29
8/20/2009 Run
Canal route (to rock creek)
Very easy 8.4 mi 1:15:46 9:02
9/2/2009 Run
Treadmill at Mint
Very easy 4.3 mi 38:14 9:00
9/4/2009 Run
Easy 4
Very easy 3.9 mi 31:19 8:06
9/9/2009 Run
Treadmill at Mint
Very easy 2.5 mi 22:35 9:02