| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/25/2014 |
Run |
Schenley Oval |
Interval |
3.7 mi |
20:06 |
5:29 |
 |
| 8/2/2014 |
Run |
Griffin 5k |
Race |
5.0 km |
17:13 |
5:33 |
|
| 3/16/2014 |
Run |
Virginia Beach Shamrock Half Marathon |
Race |
13.1 mi |
1:18:44 |
6:01 |
|
| 2/8/2014 |
Run |
North Park |
Tempo |
5.0 mi |
30:19 |
6:04 |
|
| 3/8/2014 |
Run |
March Mad Dash 10 Mile |
Race |
10.0 mi |
1:00:39 |
6:04 |
|
| 2/22/2014 |
Run |
Spring Thaw 15 Miler |
Race |
15.0 mi |
1:38:14 |
6:33 |
|
| 12/3/2013 |
Run |
CMU Track |
Interval |
5.5 mi |
38:00 |
6:55 |
|
| 2/9/2014 |
Run |
North Park |
Long |
16.0 mi |
1:52:28 |
7:02 |
|
| 1/17/2014 |
Run |
Montour Trail |
Easy |
8.0 mi |
57:58 |
7:15 |
|
| 12/22/2013 |
Run |
Duff Road |
Easy |
6.4 mi |
46:34 |
7:17 |
|
| 3/29/2014 |
Run |
Worlds End |
Long |
19.3 mi |
2:20:44 |
7:18 |
|
| 12/26/2013 |
Run |
North Park |
Easy |
6.0 mi |
43:54 |
7:19 |
|
| 12/23/2013 |
Run |
Montour Trail |
Easy |
9.6 mi |
1:10:24 |
7:21 |
|
| 2/15/2014 |
Run |
North Park |
Easy |
9.1 mi |
1:07:01 |
7:22 |
|
| 11/21/2013 |
Run |
Montour Trail |
Easy |
6.2 mi |
45:42 |
7:23 |
|
| 1/16/2014 |
Run |
Montour Trail |
Easy |
7.2 mi |
53:14 |
7:24 |
|
| 11/29/2013 |
Run |
North Park |
Easy |
5.0 mi |
37:47 |
7:34 |
|
| 3/24/2014 |
Run |
Montour Trail |
Easy |
11.3 mi |
1:25:49 |
7:36 |
|
| 2/16/2014 |
Run |
North Park |
Long |
17.2 mi |
2:10:49 |
7:37 |
|
| 3/21/2014 |
Run |
North Park |
Easy |
5.3 mi |
40:02 |
7:38 |
|
| 3/15/2014 |
Run |
Virginia Beach |
Easy |
6.0 mi |
45:52 |
7:39 |
|
| 3/12/2014 |
Run |
Montour Trail |
Easy |
10.0 mi |
1:16:54 |
7:42 |
|
| 2/6/2014 |
Run |
Imperial |
Easy |
9.2 mi |
1:11:01 |
7:44 |
|
| 12/31/2013 |
Run |
Thompson Terrace Duff Road |
Easy |
10.2 mi |
1:18:50 |
7:44 |
|
| 2/7/2014 |
Run |
Imperial |
Easy |
9.4 mi |
1:12:45 |
7:45 |
|
| 2/2/2014 |
Run |
Thompson Terrace Duff Road |
Easy |
11.1 mi |
1:26:00 |
7:45 |
|
| 3/20/2014 |
Run |
Montour Trail |
Easy |
7.4 mi |
57:32 |
7:46 |
|
| 8/2/2014 |
Run |
Lake Mokoma |
Warm Up |
3.5 mi |
27:10 |
7:46 |
|
| 2/3/2014 |
Run |
Imperial |
Easy |
9.1 mi |
1:10:55 |
7:48 |
|
| 3/26/2014 |
Run |
Montour Trail |
Easy |
9.4 mi |
1:13:40 |
7:49 |
|
| 2/8/2014 |
Run |
North Park |
Warm Up |
3.6 mi |
28:17 |
7:49 |
|
| 2/28/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
7:50 |
7:50 |
|
| 3/11/2014 |
Run |
Montour Trail |
Easy |
8.2 mi |
1:04:21 |
7:51 |
|
| 2/1/2014 |
Run |
Thompson Terrace Duff Road |
Easy |
10.2 mi |
1:20:18 |
7:53 |
|
| 11/30/2013 |
Run |
Duff Road |
Easy |
6.5 mi |
51:25 |
7:55 |
|
| 12/13/2013 |
Run |
Montour Trail |
Easy |
7.0 mi |
55:25 |
7:55 |
|
| 3/27/2014 |
Run |
Montour Trail |
Easy |
10.5 mi |
1:23:28 |
7:57 |
|
| 1/4/2014 |
Run |
Duff Road Diamond Run |
Easy |
9.5 mi |
1:15:32 |
7:58 |
|
| 12/11/2013 |
Run |
Montour Trail |
Easy |
7.0 mi |
55:52 |
7:58 |
|
| 11/27/2013 |
Run |
Duff Road |
Easy |
6.3 mi |
50:28 |
8:00 |
|
| 11/19/2013 |
Run |
CMU Track |
Strides |
0.5 mi |
4:00 |
8:00 |
|
| 11/21/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 11/25/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/2/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/4/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/11/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/13/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/14/2013 |
Run |
Duff Road OT Park |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/15/2013 |
Run |
Diamond Run |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/19/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/20/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/23/2013 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/26/2013 |
Run |
North Park |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 12/31/2013 |
Run |
Thompson Terrace Duff Road |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 1/3/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 1/4/2014 |
Run |
Duff Road Diamond Run |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 1/5/2014 |
Run |
Duff Road Squire Ridge |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 1/16/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 1/17/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/1/2014 |
Run |
Thompson Terrace Duff Road |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/2/2014 |
Run |
Thompson Terrace Duff Road |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/3/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/4/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/6/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/7/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/15/2014 |
Run |
North Park |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/17/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/19/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/20/2014 |
Run |
Imperial |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/23/2014 |
Run |
Duff Road OT Park |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 2/27/2014 |
Run |
Cherry Creek Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/1/2014 |
Run |
Duff Road |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/3/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/4/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/5/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/6/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/7/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/10/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/11/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/12/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/13/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/15/2014 |
Run |
Beach |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/18/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/20/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/21/2014 |
Run |
North Park |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/24/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/26/2014 |
Run |
Montour Trail |
Strides |
1.0 mi |
8:00 |
8:00 |
|
| 3/29/2014 |
Run |
Lake Mokoma |
Cool Down |
1.0 mi |
8:00 |
8:00 |
|
| 12/14/2013 |
Run |
Duff Road OT Park |
Easy |
8.5 mi |
1:08:01 |
8:01 |
|
| 1/18/2014 |
Run |
North Park |
Long |
14.0 mi |
1:52:06 |
8:01 |
|
| 3/4/2014 |
Run |
Montour Trail |
Easy |
12.3 mi |
1:38:32 |
8:01 |
|
| 3/1/2014 |
Run |
Duff Road |
Easy |
6.4 mi |
51:22 |
8:02 |
|
| 3/13/2014 |
Run |
Montour Trail |
Easy |
8.4 mi |
1:07:54 |
8:05 |
|
| 12/15/2013 |
Run |
Diamond Run |
Easy |
7.8 mi |
1:03:20 |
8:08 |
|
| 2/19/2014 |
Run |
Imperial |
Easy |
10.2 mi |
1:22:56 |
8:08 |
|
| 2/20/2014 |
Run |
Imperial |
Easy |
7.5 mi |
1:01:04 |
8:09 |
|
| 2/27/2014 |
Run |
Cherry Creek Trail |
Easy |
6.0 mi |
49:01 |
8:11 |
|
| 3/6/2014 |
Run |
Montour Trail |
Easy |
9.3 mi |
1:16:02 |
8:11 |
|
| 12/10/2013 |
Run |
Oakland |
Easy |
8.7 mi |
1:10:55 |
8:12 |
|
| 1/5/2014 |
Run |
Duff Road Squire Ridge |
Easy |
7.2 mi |
59:19 |
8:15 |
|