Workouts


Summary
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Date Activity ▲ Course Type Distance Duration Pace  
4/23/2009 Run
Treadmill at Mint
Interval 8.0 mi 57:18 7:09
4/26/2009 Run
The GW Classic 5K 2009
Not-a-race 1.5 mi 9:26 6:18
4/26/2009 Run
Treadmill at Mint
Tempo 8.0 mi 54:24 6:48
4/26/2009 Run
Untitled Route
Fartlek 1.0 mi 8:00 8:00
4/30/2009 Run
Basic trail 1 (with Rock Creek)
Interval 11.1 mi 1:25:01 7:39
5/3/2009 Run
Untitled Route
Fartlek 3.5 mi 28:00 8:00
5/6/2009 Run
Basic trail 1 (with Rock Creek)
Tempo 14.1 mi 1:47:43 7:40
5/10/2009 Run
Basic trail 3 (M to NH)
Interval 17.9 mi 2:27:07 8:14
5/13/2009 Run
Basic trail 2 (M to Rock Creek)
Interval 13.0 mi 1:45:02 8:06
5/20/2009 Run
hillwork (long x 2)
Hill 10.3 mi 1:18:16 7:35
5/27/2009 Run
Basic trail 3 (M to NH)
Tempo 14.1 mi 1:51:30 7:56
5/29/2009 Run
Basic trail 3 (M to NH)
Easy 4.4 mi 39:18 8:56
5/31/2009 Run   Aerobic 12.1 mi 1:31:30 7:33
6/4/2009 Run
gym 7
Very easy 7.1 mi 1:02:54 8:53
6/7/2009 Run
Basic trail 2 (M to Rock Creek)
Tempo 14.6 mi 1:50:52 7:36
6/10/2009 Run
Capital hill repeats
Hill 15.4 mi 2:05:02 8:08
6/19/2009 Run   Very easy 13.4 mi 1:55:39 8:39
6/22/2009 Run
Reverse easy run
Very easy 3.3 mi 28:43 8:44
6/24/2009 Run
Basic trail 1 (with Rock Creek)
Tempo 14.6 mi 1:51:51 7:40
6/29/2009 Run
up and down 4.5
Very easy 4.3 mi 37:51 8:46
7/1/2009 Run
Capital hill repeats
Hill 14.4 mi 1:57:16 8:11
7/3/2009 Run
Treadmill at Mint
Fartlek 6.1 mi 52:14 8:33
7/8/2009 Run   Very easy 3.5 mi 29:49 8:35
7/13/2009 Run
gym 7
Very easy 7.1 mi 1:02:36 8:52
7/15/2009 Run
Easy 4
Very easy 4.0 mi 35:41 8:50
7/22/2009 Run
Basic trail 1 (with Rock Creek)
Aerobic 14.1 mi 1:52:04 7:59
8/3/2009 Run   Easy 7.1 mi 58:18 8:16
8/12/2009 Run
Capital hill repeats
Hill 14.0 mi 1:54:48 8:14
8/19/2009 Run
hillwork (long x 2)
Easy 3.6 mi 30:24 8:27
8/29/2009 Run   Very easy 2.4 mi 20:22 8:38
9/1/2009 Run
Reverse easy run
Very easy 2.9 mi 25:39 8:44
9/8/2009 Run
AU track
Very easy 2.0 mi 17:01 8:31
9/9/2009 Run
Virginia scenic 12
Very easy 12.7 mi 1:46:53 8:26
9/11/2009 Run
Basic trail 3 (M to NH)
Very easy 4.4 mi 37:20 8:33
9/20/2009 Run
Untitled Route
Very easy 12.3 mi 1:44:37 8:31
9/29/2009 Run
gym 7
Very easy 5.9 mi 54:33 9:18
10/4/2009 Run
Untitled Route
Very easy 4.0 mi 34:51 8:43
10/11/2009 Run
Canal route (to rock creek)
Very easy 8.7 mi 1:18:22 9:00
10/17/2009 Run
Basic trail 3 (M to NH)
Very easy 10.9 mi 1:38:07 8:59
10/19/2009 Run
Untitled Route
Very easy 7.0 mi 1:01:35 8:48
10/25/2009 Run   Very easy 8.2 mi 1:12:29 8:51
11/8/2009 Run
Canal route (to rock creek)
Easy 8.3 mi 1:17:03 9:20
11/12/2009 Run
Treadmill at Mint
Easy 6.0 mi 55:35 9:16
11/15/2009 Run
Basic trail 1 (with Rock Creek)
Easy 7.6 mi 1:09:58 9:12
11/18/2009 Run
Mall route 2
Easy 11.6 mi 1:42:56 8:51
11/22/2009 Run
gym 7
Easy 8.4 mi 1:12:59 8:45
11/26/2009 Run   Easy 4.0 mi 36:00 9:00
11/26/2009 Run
3.5 mile
Easy 4.0 mi 37:02 9:16
11/28/2009 Run
Virginia scenic 12
Very easy 10.8 mi 1:32:30 8:37
11/30/2009 Run
Gym 7(2)
Easy 7.0 mi 1:01:45 8:48
12/3/2009 Run
Gym 7(2)
Very easy 5.6 mi 49:33 8:53
12/13/2009 Run
Reverse easy run
Very easy 6.2 mi 55:35 8:56
1/27/2010 Run
Untitled Route
Very easy 8.0 mi 1:12:39 9:08