| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 1/6/2010 |
Weights |
|
|
|
|
|
 |
| 6/8/2010 |
Swim |
annapolis Pool |
Free Style |
1.5 mi |
|
|
|
| 7/15/2010 |
Bike |
Kent Island |
Long |
26.0 mi |
|
|
|
| 7/17/2010 |
Run |
Jon Wall Mile |
Tempo |
4.0 mi |
|
|
|
| 7/21/2010 |
Run |
West Annapolis |
Easy |
6.0 mi |
|
|
|
| 8/11/2010 |
Swim |
Mears Marina Pool |
Free Style |
1.0 mi |
|
|
|
| 9/3/2010 |
Swim |
Mears Marina Pool |
Mixed |
1.5 mi |
|
|
|
| 10/23/2010 |
Run |
rosaryville |
Easy |
8.0 mi |
|
|
|
| 5/31/2011 |
Run |
Bates Track |
Interval |
3.0 mi |
|
|
|
| 7/10/2011 |
Run |
Naval Academy Bridge |
Easy |
6.0 mi |
|
|
|
| 11/20/2011 |
Run |
Cold Turkey |
Race |
6.2 mi |
|
|
|
| 3/7/2012 |
Run |
Denver |
Easy |
1.0 mi |
|
|
|
| 1/8/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
|
|
|
| 8/24/2013 |
Run |
Broadneck Park |
Easy |
2.0 mi |
|
|
|
| 12/10/2013 |
GYM |
|
Default |
|
|
|
|
| 2/3/2014 |
GYM |
|
Default |
|
|
|
|
| 1/7/2015 |
GYM |
|
Default |
|
|
|
|
| 1/12/2015 |
GYM |
|
Default |
|
|
|
|
| 1/15/2015 |
GYM |
|
Default |
|
|
|
|
| 1/18/2015 |
GYM |
|
Default |
|
|
|
|
| 1/21/2015 |
GYM |
|
Default |
|
|
|
|
| 2/2/2015 |
GYM |
|
Default |
|
|
|
|
| 2/4/2015 |
GYM |
|
Default |
|
|
|
|
| 2/12/2015 |
GYM |
|
Default |
|
|
|
|
| 2/19/2015 |
GYM |
|
Default |
|
|
|
|
| 2/20/2015 |
GYM |
|
Default |
|
|
|
|
| 2/23/2015 |
Run |
Williamsburg |
Easy |
5.0 mi |
|
|
|
| 3/3/2015 |
GYM |
|
Default |
|
|
|
|
| 5/16/2015 |
Run |
B&A trail |
Tempo |
11.3 mi |
|
|
|
| 11/30/2012 |
Weights |
|
|
|
1:30 |
|
|
| 7/16/2011 |
Run |
annapolis |
Race |
1.0 mi |
5:44 |
5:44 |
|
| 7/17/2010 |
Run |
Jon Wall Mile |
Race |
1.0 mi |
5:45 |
5:45 |
|
| 7/18/2015 |
Run |
John Wall |
Race |
1.0 mi |
6:09 |
6:09 |
|
| 7/19/2014 |
Run |
John Wall |
Race |
1.0 mi |
6:12 |
6:12 |
|
| 7/21/2018 |
Run |
John Wall |
Race |
1.0 mi |
6:45 |
6:45 |
|
| 1/13/2010 |
Run |
Treadmill |
Tempo |
1.0 mi |
8:00 |
8:00 |
|
| 1/4/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 1/26/2015 |
Run |
Treadmill |
Easy |
1.0 mi |
8:15 |
8:15 |
|
| 12/17/2012 |
Run |
Gym |
Easy |
1.0 mi |
8:30 |
8:30 |
|
| 1/15/2013 |
Run |
Treadmill |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 6/17/2012 |
Run |
Dawson's |
Easy |
1.0 mi |
9:30 |
9:30 |
|
| 9/29/2014 |
Run |
OBX |
Easy |
2.0 mi |
9:30 |
4:45 |
|
| 9/26/2011 |
Run |
Bates Track |
Tempo |
1.3 mi |
10:00 |
8:00 |
|
| 12/14/2014 |
Run |
Anniverary Run |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 2/14/2015 |
Run |
kinder Park |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 3/8/2015 |
Run |
ARF |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 9/14/2014 |
Run |
Beer Mile |
Easy |
1.0 mi |
11:30 |
11:30 |
|
| 1/18/2015 |
Run |
Treadmill |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 8/13/2018 |
Bike |
pretty houses |
Easy |
3.1 mi |
12:30 |
4:02 |
|
| 6/24/2015 |
Run |
Annapolis Track Meet |
Race |
3000.0 m |
12:41 |
6:49 |
|
| 6/24/2015 |
Run |
Annapolis Track Meet |
Easy |
1.5 mi |
14:00 |
9:20 |
|
| 5/15/2010 |
Run |
practice Tri Dena |
Tempo |
2.0 mi |
14:30 |
7:15 |
|
| 1/15/2010 |
Run |
Treadmill |
Tempo |
2.1 mi |
15:00 |
7:09 |
|
| 5/22/2010 |
Run |
crofton Parkway |
Tempo |
2.0 mi |
15:00 |
7:30 |
|
| 1/11/2014 |
Run |
Bay Hills |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 1/12/2014 |
Run |
Duff Run |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 1/16/2014 |
Run |
Duff Run |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 2/22/2015 |
Run |
Williamsburg |
Easy |
1.5 mi |
15:00 |
10:00 |
|
| 7/27/2018 |
Bike |
pretty houses |
Easy |
3.1 mi |
15:00 |
4:51 |
|
| 1/20/2010 |
Run |
Treadmill |
Tempo |
2.0 mi |
15:30 |
7:45 |
|
| 1/11/2010 |
Run |
Treadmill |
Tempo |
2.1 mi |
16:00 |
7:38 |
|
| 1/22/2010 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:00 |
8:00 |
|
| 2/1/2010 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:00 |
8:00 |
|
| 2/3/2010 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:00 |
8:00 |
|
| 2/24/2010 |
Run |
Treadmill |
Tempo |
2.0 mi |
16:00 |
8:00 |
|
| 12/11/2012 |
Run |
Gym |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/22/2013 |
Run |
Treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/21/2015 |
Run |
Treadmill |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 1/28/2013 |
Run |
Treadmill |
Easy |
2.0 mi |
16:30 |
8:15 |
|
| 2/23/2011 |
Run |
Treadmill |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 7/7/2018 |
Run |
West Annapolis |
Easy |
1.6 mi |
17:00 |
10:38 |
|
| 5/12/2015 |
Run |
Bates Track |
Interval |
4000.0 m |
17:01 |
6:51 |
|
| 8/19/2011 |
Run |
B&A trail |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 11/5/2011 |
Run |
Downs Park |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 3/3/2012 |
Run |
Bay Hills |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 2/8/2013 |
Run |
Bay Hills |
Hill |
2.0 mi |
18:00 |
9:00 |
|
| 2/9/2013 |
Run |
Valentines Day 5k |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 5/20/2013 |
Run |
Mercure Circle |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 6/19/2014 |
Run |
Col Pkwy Trail |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 7/12/2014 |
Run |
WDF |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 1/12/2015 |
Run |
Treadmill |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 8/2/2015 |
Run |
dog days |
Easy |
1.5 mi |
18:00 |
12:00 |
|
| 9/8/2015 |
Run |
CBKN |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 10/29/2015 |
Run |
Bay Hills |
Easy |
2.0 mi |
18:00 |
9:00 |
|
| 11/1/2018 |
Run |
Stafford |
Easy |
1.6 mi |
18:00 |
11:15 |
|
| 3/19/2016 |
Run |
Bay Hills |
Easy |
2.0 mi |
18:30 |
9:15 |
|
| 9/30/2011 |
Run |
Morristown, NJ |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 10/1/2011 |
Run |
Morristown, NJ |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 6/25/2013 |
Run |
Bay Hills |
Easy |
2.2 mi |
19:00 |
8:39 |
|
| 9/30/2014 |
Run |
OBX |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 8/26/2016 |
Run |
Broadneck Trail |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 11/14/2010 |
Run |
HCMM |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 2/3/2011 |
Run |
washington |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 2/12/2011 |
Run |
kinder Park |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 3/29/2011 |
Run |
Bates Track |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 6/19/2011 |
Run |
Dawson's |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 7/9/2011 |
Run |
West Annapolis |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 2/11/2012 |
Run |
kinder Park |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 10/9/2012 |
Run |
national Harbor |
Easy |
2.0 mi |
20:00 |
10:00 |
|
| 8/9/2013 |
Run |
Broadneck Park |
Easy |
2.0 mi |
20:00 |
10:00 |
|
|