Workouts


Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
7/16/2009 Run
3.5 mile
Easy 4.5 mi 38:59 8:44
6/18/2009 Run   Easy 4.5 mi 41:20 9:12
6/25/2009 Run
gym 7
Easy 7.1 mi 1:00:25 8:32
8/22/2009 Run
Canal route (to rock creek)
Very easy 8.8 mi 1:17:22 8:51
6/3/2009 Run
Treadmill at Mint
Tempo 10.5 mi 1:17:26 7:23
6/17/2009 Run   Tempo 10.7 mi 1:22:47 7:46
11/17/2009 Run
Treadmill at Mint
Interval 11.0 mi 1:23:28 7:36
12/2/2009 Run
Treadmill at Mint
Interval 12.0 mi 1:32:20 7:42
12/6/2009 Run
Treadmill at Mint
Tempo 13.0 mi 1:36:02 7:24
12/16/2009 Run
Treadmill at Mint
Interval 13.0 mi 1:37:10 7:29
12/9/2009 Run
Treadmill at Mint
Interval 13.0 mi 1:39:48 7:41
6/14/2009 Run
Canal route (to rock creek)
Tempo 13.2 mi 1:39:54 7:35
12/23/2009 Run
Treadmill at Mint
Interval 14.0 mi 1:45:28 7:32
6/28/2009 Run
Treadmill at Mint
Tempo 15.2 mi 1:51:30 7:21
7/19/2009 Run
Treadmill at Mint
Tempo 15.0 mi 1:53:57 7:36
8/30/2009 Run
Basic trail 3 (M to NH)
Tempo 15.4 mi 1:57:09 7:38