Workouts


Summary
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Date ▲ Activity Course Type Distance Duration Pace  
7/30/2009 Run
Virginia scenic 12
Easy 12.5 mi 1:44:59 8:23
8/1/2009 Run   Aerobic 5.5 mi 44:03 8:01
8/2/2009 Run   Easy 12.0 mi 1:32:00 7:40
8/6/2009 Run
Canal route (to rock creek)
Very easy 6.7 mi 1:00:59 9:07
8/8/2009 Run
Virginia scenic 12
Very easy 14.0 mi 1:55:48 8:17
8/13/2009 Run
gym 7
Very easy 7.1 mi 58:00 8:13
8/15/2009 Run   Aerobic 14.4 mi 1:54:59 8:00
8/19/2009 Run
Virginia scenic 12
Easy 12.7 mi 1:47:19 8:28
8/25/2009 Run   Very easy 9.2 mi 1:15:51 8:17
8/26/2009 Run   Very easy 5.5 mi 50:56 9:16
8/29/2009 Run
Virginia scenic 12
Very easy 10.2 mi 1:24:38 8:18
9/2/2009 Run
Virginia scenic 12
Very easy 10.8 mi 1:28:44 8:16
9/15/2009 Run
Virginia scenic 12
Tempo 13.3 mi 1:43:27 7:46
9/17/2009 Run
Canal route (to rock creek)
Aerobic 13.0 mi 1:43:47 7:58
9/21/2009 Run
Canal route (to rock creek)
Aerobic 13.0 mi 1:45:12 8:06
9/23/2009 Run
PVTC 5K - Hains Point
Tempo 12.3 mi 1:33:37 7:37
9/27/2009 Run
Virginia scenic 12
Tempo 12.6 mi 1:36:41 7:40
10/8/2009 Run
Untitled Route
Tempo 8.6 mi 1:07:15 7:51
10/10/2009 Run
Capital hill repeats
Hill 17.1 mi 2:18:44 8:08
10/18/2009 Run
Untitled Route
Aerobic 14.1 mi 1:46:30 7:33
10/23/2009 Run
Canal route (to rock creek)
Fartlek 12.7 mi 1:50:07 8:42
10/28/2009 Run
Untitled Route
Hill 12.9 mi 1:57:27 9:06
10/31/2009 Run   Hill 13.8 mi 2:00:26 8:45
11/5/2009 Run
Canal route (to rock creek)
Tempo 13.8 mi 1:51:02 8:03
11/14/2009 Run
Virginia scenic 12
Tempo 13.3 mi 1:45:05 7:54
11/19/2009 Run
Canal route (to rock creek)
Fartlek 13.7 mi 2:03:02 8:59
11/23/2009 Run
Basic trail 2 (M to Rock Creek)
Fartlek 13.0 mi 1:47:13 8:14
11/29/2009 Run
8 miles on trail
Tempo 14.6 mi 1:49:41 7:33
12/4/2009 Run
Custis run
Hill 13.3 mi 1:47:02 8:02
12/8/2009 Run
Basic trail 3 (M to NH)
Easy 7.9 mi 1:09:57 8:50
12/17/2009 Run
Treadmill at Mint
Very easy 7.3 mi 1:08:16 9:22
1/29/2010 Run
Treadmill at Mint
Tempo 12.5 mi 1:35:19 7:38
2/22/2010 Run
Gym 9
Easy 8.6 mi 1:14:14 8:40
7/17/2010 Run
Treadmill at Mint
Very easy 3.0 mi 27:38 9:13