| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 3/17/2007 |
Run |
2 miles |
Easy |
2.0 mi |
18:06 |
9:03 |
 |
| 3/24/2008 |
Run |
Random Route |
Interval |
2.0 mi |
13:28 |
6:44 |
|
| 2/21/2007 |
Run |
Ashby 1 |
Easy |
3.0 mi |
23:10 |
7:44 |
|
| 8/28/2007 |
Run |
Ashby 1 |
Easy |
3.0 mi |
23:27 |
7:49 |
|
| 3/29/2008 |
Run |
Ashby 1 |
Easy |
3.0 mi |
24:59 |
8:20 |
|
| 4/9/2008 |
Run |
Eliptical |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 4/14/2008 |
Run |
Ashby 1 |
Easy |
3.0 mi |
25:23 |
8:28 |
|
| 4/28/2008 |
Run |
Eliptical |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 6/8/2008 |
Run |
Ashby 1 |
Easy |
3.0 mi |
23:21 |
7:47 |
|
| 10/13/2007 |
Run |
Hog Jog |
Race |
5.0 km |
20:05 |
6:28 |
|
| 6/12/2008 |
Run |
Ashby 1 |
Easy |
3.2 mi |
25:38 |
8:06 |
|
| 6/23/2008 |
Run |
Random Route |
Easy |
3.5 mi |
29:26 |
8:25 |
|
| 7/6/2008 |
Run |
Ashby Full |
Easy |
3.5 mi |
29:05 |
8:13 |
|
| 4/4/2008 |
Run |
Ashby Full |
Easy |
3.6 mi |
28:52 |
8:08 |
|
| 4/16/2008 |
Run |
Ashby Full |
Easy |
3.6 mi |
27:11 |
7:37 |
|
| 7/19/2007 |
Run |
Ashby Full |
Easy |
3.6 mi |
27:58 |
7:47 |
|
| 5/22/2008 |
Run |
Ashby Full |
Tempo |
3.6 mi |
26:07 |
7:16 |
|
| 5/28/2008 |
Run |
Ashby Full |
Interval |
3.6 mi |
27:00 |
7:30 |
|
| 6/11/2008 |
Run |
Ashby Full |
Easy |
3.6 mi |
29:18 |
8:09 |
|
| 6/16/2008 |
Run |
Ashby Full |
Interval |
3.6 mi |
27:39 |
7:41 |
|
| 7/2/2008 |
Run |
Ashby Full |
Easy |
3.6 mi |
29:48 |
8:17 |
|
| 7/17/2008 |
Run |
Ashby Full |
Tempo |
3.6 mi |
27:02 |
7:31 |
|
| 4/19/2008 |
Run |
Random Route |
Easy |
4.0 mi |
34:40 |
8:40 |
|
| 4/25/2008 |
Run |
Random Route |
Tempo |
4.0 mi |
29:12 |
7:18 |
|
| 6/28/2008 |
Run |
Random Route |
Tempo |
4.0 mi |
29:24 |
7:21 |
|
| 7/29/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
33:25 |
8:22 |
|
| 3/26/2008 |
Run |
Random Route |
Easy |
4.3 mi |
30:42 |
7:14 |
|
| 4/22/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
36:26 |
8:06 |
|
| 5/2/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
33:00 |
7:20 |
|
| 5/13/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
34:47 |
7:44 |
|
| 5/23/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
34:01 |
7:34 |
|
| 6/27/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
37:21 |
8:18 |
|
| 8/15/2007 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
34:55 |
7:46 |
|
| 8/18/2007 |
Run |
founders phase I |
Easy |
4.5 mi |
38:40 |
8:36 |
|
| 7/9/2008 |
Run |
ashby + omera + tara + brookwood |
Easy |
4.5 mi |
37:00 |
8:14 |
|
| 7/13/2008 |
Run |
founders phase I |
Easy |
4.5 mi |
35:54 |
7:59 |
|
| 7/9/2007 |
Run |
Ashby 1 + 2 miles |
Easy |
5.0 mi |
39:43 |
7:57 |
|
| 2/13/2008 |
Run |
Treadmill |
Tempo |
5.0 mi |
37:05 |
7:25 |
|
| 5/19/2008 |
Run |
Random Route |
Easy |
5.0 mi |
40:09 |
8:02 |
|
| 7/11/2008 |
Run |
ashby + omera + tara + brookwood |
Easy |
5.0 mi |
41:32 |
8:19 |
|
| 8/9/2008 |
Run |
Mud Run |
Race |
5.0 mi |
57:54 |
11:35 |
|
| 7/28/2008 |
Run |
Random Route |
Hill |
5.3 mi |
44:04 |
8:24 |
|
| 7/22/2008 |
Run |
Random Route |
Interval |
5.5 mi |
46:37 |
8:29 |
|
| 7/29/2007 |
Run |
Ashby 1 x2 |
Easy |
6.0 mi |
47:17 |
7:53 |
|
| 8/3/2007 |
Run |
Ashby 1 x2 |
Easy |
6.0 mi |
48:40 |
8:07 |
|
| 8/7/2007 |
Run |
Ashby 1 x2 |
Tempo |
6.0 mi |
47:25 |
7:55 |
|
| 2/7/2008 |
Run |
Random Route |
Easy |
6.0 mi |
49:41 |
8:17 |
|
| 4/21/2008 |
Run |
Eliptical |
Long |
6.0 mi |
1:00:00 |
10:00 |
|
| 2/4/2007 |
Run |
Ashby 1 x2 |
Tempo |
6.0 mi |
43:09 |
7:12 |
|
| 8/2/2008 |
Run |
Ashby 1 x2 |
Tempo |
6.0 mi |
46:05 |
7:41 |
|
| 5/16/2008 |
Run |
Random Route |
Interval |
6.1 mi |
47:23 |
7:47 |
|
| 5/26/2007 |
Run |
Elizabeth River Run |
Race |
10.0 km |
45:00 |
7:15 |
|
| 5/24/2008 |
Run |
Elizabeth River Run |
Race |
10.0 km |
44:11 |
7:07 |
|
| 2/19/2008 |
Run |
Treadmill |
Interval |
6.3 mi |
49:00 |
7:51 |
|
| 8/7/2008 |
Run |
Random Route |
Interval |
6.3 mi |
48:22 |
7:45 |
|
| 1/19/2008 |
Run |
Random Route |
Long |
6.4 mi |
55:09 |
8:37 |
|
| 2/15/2007 |
Run |
Founders loop + meadows |
Easy |
6.8 mi |
59:30 |
8:49 |
|
| 2/23/2008 |
Run |
Random Route |
Tempo |
7.0 mi |
53:59 |
7:43 |
|
| 6/20/2008 |
Run |
Random Route |
Interval |
7.0 mi |
57:35 |
8:14 |
|
| 2/7/2007 |
Run |
Ashby 1 + Forrest |
Easy |
7.5 mi |
1:02:00 |
8:16 |
|
| 7/4/2007 |
Run |
Founders loop + Ashby |
Interval |
7.5 mi |
1:04:04 |
8:33 |
|
| 5/14/2007 |
Run |
Harbor view |
Long |
8.0 mi |
1:11:33 |
8:57 |
|
| 7/22/2007 |
Run |
Ashby, Ashby + 2 |
Interval |
8.0 mi |
1:04:00 |
8:00 |
|
| 3/9/2008 |
Run |
Random Route |
Long |
8.0 mi |
1:05:55 |
8:15 |
|
| 4/14/2007 |
Run |
founders + meadows |
Long |
9.0 mi |
1:18:40 |
8:45 |
|
| 5/9/2007 |
Run |
Carisbrooke Full |
Long |
9.0 mi |
1:14:49 |
8:19 |
|
| 6/8/2007 |
Run |
Carisbrooke Full |
Long |
9.0 mi |
1:16:23 |
8:30 |
|
| 6/14/2007 |
Run |
Carisbrooke Full |
Long |
9.0 mi |
1:08:31 |
7:37 |
|
| 6/2/2007 |
Run |
cedar point X2 |
Long |
10.0 mi |
1:28:00 |
8:48 |
|
| 7/6/2007 |
Run |
cedar point X2 |
Long |
10.0 mi |
1:25:05 |
8:31 |
|
| 7/14/2007 |
Run |
cedar point X2 |
Long |
10.0 mi |
1:23:35 |
8:22 |
|
| 8/20/2007 |
Run |
Ashby x 3 +1 |
Interval |
10.0 mi |
1:20:00 |
8:00 |
|
| 1/26/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:19:46 |
7:59 |
|
| 2/9/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:18:53 |
7:54 |
|
| 2/24/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:17:17 |
7:44 |
|
| 7/25/2008 |
Run |
cedar point X2 |
Long |
10.0 mi |
1:18:29 |
7:51 |
|
| 3/11/2007 |
Run |
cedar point 11.75 |
Long |
11.8 mi |
1:40:31 |
8:34 |
|
| 7/26/2007 |
Run |
cedar point 11.75 |
Long |
11.8 mi |
1:36:31 |
8:13 |
|
| 3/4/2007 |
Run |
Various 12 |
Long |
12.0 mi |
1:40:26 |
8:23 |
|
| 3/2/2008 |
Run |
Random Route |
Long |
12.0 mi |
1:30:11 |
7:31 |
|
| 9/2/2007 |
Run |
Rock and Roll Half |
Race |
13.1 mi |
1:35:50 |
7:19 |
|
| 3/16/2008 |
Run |
Shamrock Half Marathon |
Race |
13.1 mi |
1:38:51 |
7:33 |
|
| 2/18/2007 |
Run |
22.5 |
Long |
22.5 mi |
3:18:20 |
8:49 |
|
| 3/18/2007 |
Run |
Shamrock Marathon |
Race |
26.2 mi |
3:49:00 |
8:45 |
|