| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/26/2024 |
Run |
track |
Interval |
5400.0 m |
19:14 |
5:44 |
 |
| 4/26/2024 |
Run |
Columbia roads |
Easy |
6.1 mi |
57:18 |
9:22 |
|
| 4/25/2024 |
Run |
Middle Patuxent Nature Area |
Easy |
4.0 mi |
40:00 |
10:00 |
|
| 4/25/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
6.2 mi |
59:55 |
9:40 |
|
| 4/24/2024 |
Run |
track |
Tempo |
7400.0 m |
26:48 |
5:50 |
|
| 4/24/2024 |
Run |
Columbia roads |
Easy |
5.3 mi |
50:36 |
9:29 |
|
| 4/23/2024 |
Run |
Maple Lawn |
Easy |
4.5 mi |
42:30 |
9:27 |
|
| 4/23/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
7.0 mi |
1:01:00 |
8:43 |
|
| 4/22/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
8.0 mi |
1:17:18 |
9:40 |
|
| 4/21/2024 |
Run |
Pike's Peek |
Race |
10.0 km |
35:13 |
5:41 |
|
| 4/21/2024 |
Run |
|
Easy |
11.8 mi |
1:38:30 |
8:23 |
|
| 4/20/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 4/20/2024 |
Run |
|
Easy |
4.0 mi |
38:30 |
9:38 |
|
| 4/19/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
6.0 mi |
|
|
|
| 4/18/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 4/18/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
8.0 mi |
1:16:42 |
9:36 |
|
| 4/17/2024 |
Run |
Columbia paved trails |
Easy |
5.0 mi |
46:10 |
9:14 |
|
| 4/17/2024 |
Run |
Elkhorn-Savage trail |
Easy |
5.0 mi |
47:08 |
9:26 |
|
| 4/16/2024 |
Weights |
|
|
|
|
|
|
| 4/16/2024 |
Run |
Lake Elkhorn |
cutdown interval |
4.4 mi |
25:20 |
5:48 |
|
| 4/16/2024 |
Run |
Lake Elkhorn |
Easy |
6.0 mi |
57:47 |
9:35 |
|
| 4/15/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 4/15/2024 |
Run |
Gorman Stream Valley Park and Maple Lawn |
Easy |
8.8 mi |
1:19:01 |
9:02 |
|
| 4/14/2024 |
Run |
National Mall/Hains Point |
Easy |
9.5 mi |
1:32:30 |
9:45 |
|
| 4/13/2024 |
Run |
Patapsco Valley State Park |
Long |
12.0 mi |
2:00:16 |
10:02 |
|
| 4/12/2024 |
Weights |
|
|
|
|
|
|
| 4/12/2024 |
Run |
track |
Interval |
7400.0 m |
24:57 |
5:26 |
|
| 4/12/2024 |
Run |
track |
Easy |
6.9 mi |
1:11:26 |
10:19 |
|
| 4/11/2024 |
Run |
track |
Strides |
400.0 m |
1:14 |
4:58 |
|
| 4/11/2024 |
Run |
Gorman Stream Valley Park and Kings Contrivance |
Easy |
8.5 mi |
1:25:00 |
10:00 |
|
| 4/10/2024 |
Run |
Columbia paved trails |
Easy |
7.0 mi |
1:21:20 |
11:38 |
|
| 4/10/2024 |
Run |
Elkhorn-Savage trail |
Easy |
8.0 mi |
1:17:42 |
9:43 |
|
| 4/9/2024 |
Weights |
|
|
|
|
|
|
| 4/9/2024 |
Run |
|
Hill |
160.0 m |
|
|
|
| 4/9/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
9.0 mi |
1:29:00 |
9:54 |
|
| 4/8/2024 |
Run |
treadmill |
Easy |
8.0 mi |
1:11:30 |
8:57 |
|
| 4/7/2024 |
Run |
Lake Elkhorn |
Easy |
4.5 mi |
43:00 |
9:34 |
|
| 4/7/2024 |
Run |
Cherry Blossom 10 mile |
Race |
10.0 mi |
59:05 |
5:55 |
|
| 4/7/2024 |
Run |
National Mall |
Easy |
7.5 mi |
1:08:00 |
9:04 |
|
| 4/6/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 4/6/2024 |
Run |
Paint Branch |
Easy |
4.0 mi |
43:30 |
10:53 |
|
| 4/5/2024 |
Run |
Fairland Regional Park |
Easy |
7.2 mi |
1:13:30 |
10:13 |
|
| 4/4/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 4/4/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
8.8 mi |
1:20:00 |
9:09 |
|
| 4/3/2024 |
Run |
Columbia paved trails |
Easy |
5.0 mi |
50:00 |
10:00 |
|
| 4/3/2024 |
Run |
treadmill |
Easy |
5.0 mi |
46:45 |
9:21 |
|
| 4/2/2024 |
Run |
Lake Elkhorn |
cutdown interval |
4.4 mi |
25:13 |
5:48 |
|
| 4/2/2024 |
Run |
Lake Elkhorn |
Easy |
6.0 mi |
57:48 |
9:36 |
|
| 4/1/2024 |
Run |
treadmill |
Easy |
8.0 mi |
1:11:30 |
8:57 |
|
| 3/31/2024 |
Run |
Washington DC downtown |
Easy |
9.0 mi |
1:24:00 |
9:20 |
|
| 3/30/2024 |
Run |
Little Bennett Regional Park |
Long |
15.0 mi |
2:21:50 |
9:28 |
|
| 3/29/2024 |
Weights |
|
|
|
|
|
|
| 3/29/2024 |
Run |
track |
Tempo |
7400.0 m |
26:48 |
5:50 |
|
| 3/29/2024 |
Run |
King's Contrivance |
Easy |
5.7 mi |
57:41 |
10:03 |
|
| 3/28/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
9.0 mi |
1:24:30 |
9:24 |
|
| 3/27/2024 |
Run |
|
Hill |
160.0 m |
|
|
|
| 3/27/2024 |
Run |
Columbia paved trails |
Easy |
8.3 mi |
1:26:00 |
10:22 |
|
| 3/26/2024 |
Weights |
|
|
|
|
|
|
| 3/26/2024 |
Run |
track |
cutdown interval |
10200.0 m |
36:28 |
5:46 |
|
| 3/26/2024 |
Run |
track |
Easy |
5.9 mi |
1:03:24 |
10:50 |
|
| 3/25/2024 |
Run |
Gorman Stream Valley Park and Maple Lawn |
Easy |
8.5 mi |
1:18:30 |
9:15 |
|
| 3/24/2024 |
Run |
Columbia paved trails |
Easy |
9.5 mi |
1:34:40 |
9:58 |
|
| 3/23/2024 |
Run |
Columbia paved trails |
Long |
15.2 mi |
2:20:44 |
9:16 |
|
| 3/22/2024 |
Weights |
|
|
|
|
|
|
| 3/22/2024 |
Run |
track |
Interval |
2600.0 m |
8:58 |
5:34 |
|
| 3/22/2024 |
Run |
track |
Easy |
4.5 mi |
49:28 |
11:00 |
|
| 3/22/2024 |
Run |
Lake Elkhorn |
Tempo |
7.6 mi |
45:02 |
5:57 |
|
| 3/22/2024 |
Run |
Lake Elkhorn |
Easy |
7.1 mi |
1:02:53 |
8:53 |
|
| 3/21/2024 |
Run |
treadmill |
Easy |
8.0 mi |
1:12:00 |
9:00 |
|
| 3/20/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 3/20/2024 |
Run |
treadmill |
Easy |
5.0 mi |
47:00 |
9:24 |
|
| 3/20/2024 |
Run |
Columbia paved trails |
Easy |
5.0 mi |
52:40 |
10:32 |
|
| 3/19/2024 |
Run |
Columbia paved trails |
Easy |
2.5 mi |
35:00 |
14:00 |
|
| 3/19/2024 |
Weights |
|
|
|
|
|
|
| 3/19/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
8.0 mi |
1:17:30 |
9:42 |
|
| 3/18/2024 |
Run |
treadmill |
Easy |
8.0 mi |
1:12:00 |
9:00 |
|
| 3/17/2024 |
Run |
Shamrock Half Marathon |
Race |
13.1 mi |
1:22:24 |
6:18 |
|
| 3/17/2024 |
Run |
Gorman Stream Valley Park and Maple Lawn |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 3/16/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 3/16/2024 |
Run |
Virginia Beach |
Easy |
4.3 mi |
46:00 |
10:42 |
|
| 3/15/2024 |
Run |
Virginia Beach |
Easy |
6.0 mi |
50:37 |
8:27 |
|
| 3/14/2024 |
Run |
Lake Elkhorn |
Easy |
4.6 mi |
47:00 |
10:14 |
|
| 3/14/2024 |
Run |
|
Strides |
400.0 m |
|
|
|
| 3/14/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
8.5 mi |
1:14:24 |
8:46 |
|
| 3/13/2024 |
Run |
Gorman Stream Valley Park |
Easy |
8.0 mi |
1:18:00 |
9:45 |
|
| 3/12/2024 |
Run |
King's Contrivance |
Easy |
1.5 mi |
20:00 |
13:20 |
|
| 3/12/2024 |
Run |
Lake Elkhorn |
cutdown interval |
4.4 mi |
25:04 |
5:46 |
|
| 3/12/2024 |
Run |
Lake Elkhorn |
Easy |
6.4 mi |
59:34 |
9:18 |
|
| 3/11/2024 |
Run |
|
Easy |
1.5 mi |
20:00 |
13:20 |
|
| 3/11/2024 |
Run |
treadmill |
Easy |
8.0 mi |
1:11:00 |
8:53 |
|
| 3/10/2024 |
Run |
Columbia paved trails |
Easy |
2.3 mi |
28:30 |
12:40 |
|
| 3/10/2024 |
Run |
Columbia paved trails |
Easy |
9.5 mi |
1:24:30 |
8:54 |
|
| 3/9/2024 |
Run |
Liberty Reservoir |
Easy |
10.0 mi |
1:40:00 |
10:00 |
|
| 3/8/2024 |
Weights |
|
|
|
|
|
|
| 3/8/2024 |
Run |
King's Contrivance |
Tempo |
7400.0 m |
26:35 |
5:47 |
|
| 3/8/2024 |
Run |
King's Contrivance |
Easy |
5.6 mi |
51:55 |
9:22 |
|
| 3/7/2024 |
Run |
Columbia paved trails |
Easy |
3.0 mi |
26:57 |
8:59 |
|
| 3/7/2024 |
Run |
Kings Contrivance, Wincopin, and Elkhorn-Savage trails |
Easy |
6.0 mi |
58:30 |
9:45 |
|
| 3/6/2024 |
Run |
Elkhorn-Savage trail |
Easy |
2.4 mi |
22:42 |
9:28 |
|
| 3/6/2024 |
Run |
treadmill |
Easy |
6.6 mi |
1:00:00 |
9:06 |
|