| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/9/2022 |
Run |
C&O Canal |
Long |
16.0 mi |
2:30:00 |
9:23 |
 |
| 8/1/2021 |
Run |
C&O Canal |
Long |
15.0 mi |
2:10:00 |
8:40 |
|
| 7/5/2021 |
Run |
C&O Canal |
Strides |
400.0 m |
|
|
|
| 7/5/2021 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:10:00 |
8:45 |
|
| 3/28/2021 |
Run |
C&O Canal |
Easy |
10.2 mi |
1:30:00 |
8:50 |
|
| 9/6/2020 |
Run |
C&O Canal |
Long |
14.0 mi |
2:05:00 |
8:56 |
|
| 8/8/2020 |
Run |
C&O Canal |
Long |
14.5 mi |
2:14:15 |
9:16 |
|
| 7/5/2020 |
Run |
C&O Canal |
Long |
14.1 mi |
2:07:12 |
9:02 |
|
| 9/22/2019 |
Run |
C&O Canal |
Long |
14.0 mi |
1:52:04 |
8:01 |
|
| 8/25/2019 |
Run |
C&O Canal |
long progression |
18.0 mi |
2:22:14 |
7:54 |
|
| 8/11/2019 |
Run |
C&O Canal |
long progression |
16.0 mi |
2:08:12 |
8:01 |
|
| 6/30/2019 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:24:25 |
8:27 |
|
| 4/21/2019 |
Run |
C&O Canal |
MP alternation |
17.0 mi |
2:10:36 |
7:42 |
|
| 4/20/2019 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:29:25 |
8:57 |
|
| 3/3/2019 |
Run |
C&O Canal |
long progression |
12.0 mi |
1:35:01 |
7:56 |
|
| 1/12/2019 |
Run |
C&O Canal |
moderate |
12.1 mi |
1:37:37 |
8:07 |
|
| 12/1/2018 |
Run |
C&O Canal |
Easy |
11.0 mi |
1:36:33 |
8:47 |
|
| 11/10/2018 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:09:11 |
8:39 |
|
| 10/28/2018 |
Run |
C&O Canal |
long progression |
17.8 mi |
2:10:25 |
7:20 |
|
| 10/21/2018 |
Run |
C&O Canal |
MP alternation |
17.3 mi |
2:06:45 |
7:20 |
|
| 9/29/2018 |
Run |
C&O Canal |
Easy |
7.8 mi |
1:03:38 |
8:13 |
|
| 9/8/2018 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:10:17 |
8:47 |
|
| 9/2/2018 |
Run |
C&O Canal |
Easy |
10.1 mi |
1:26:50 |
8:39 |
|
| 9/1/2018 |
Run |
C&O Canal |
long progression |
16.0 mi |
2:05:09 |
7:50 |
|
| 8/25/2018 |
Run |
C&O Canal |
Easy |
10.1 mi |
1:24:14 |
8:23 |
|
| 7/15/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:25:29 |
8:33 |
|
| 7/1/2018 |
Run |
C&O Canal |
long progression |
15.4 mi |
2:07:27 |
8:17 |
|
| 6/30/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:30:45 |
9:03 |
|
| 6/23/2018 |
Run |
C&O Canal |
Easy |
10.7 mi |
1:34:05 |
8:46 |
|
| 6/16/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:24:36 |
8:28 |
|
| 5/26/2018 |
Run |
C&O Canal |
Easy |
10.1 mi |
1:22:27 |
8:13 |
|
| 5/19/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:24:27 |
8:27 |
|
| 4/22/2018 |
Run |
C&O Canal |
moderate |
12.1 mi |
1:31:42 |
7:34 |
|
| 3/25/2018 |
Run |
C&O Canal |
long progression |
12.4 mi |
1:35:11 |
7:43 |
|
| 3/24/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:26:33 |
8:39 |
|
| 3/11/2018 |
Run |
C&O Canal |
Easy |
12.0 mi |
|
|
|
| 2/10/2018 |
Run |
C&O Canal |
Easy |
12.1 mi |
1:41:01 |
8:21 |
|
| 2/4/2018 |
Run |
C&O Canal |
Long |
12.2 mi |
1:41:07 |
8:18 |
|
| 1/28/2018 |
Run |
C&O Canal |
Easy |
8.1 mi |
1:10:10 |
8:41 |
|
| 1/27/2018 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:25:46 |
8:37 |
|
| 1/6/2018 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:10:39 |
8:49 |
|
| 12/31/2017 |
Run |
C&O Canal |
long progression |
16.4 mi |
2:04:10 |
7:36 |
|
| 12/30/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:25:52 |
8:36 |
|
| 12/24/2017 |
Run |
C&O Canal |
Easy |
10.3 mi |
1:26:43 |
8:26 |
|
| 12/16/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:28:21 |
8:49 |
|
| 12/9/2017 |
Run |
C&O Canal |
Easy |
10.4 mi |
1:33:44 |
9:00 |
|
| 10/22/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:30:28 |
9:03 |
|
| 10/15/2017 |
Run |
C&O Canal |
long progression |
21.6 mi |
2:44:19 |
7:37 |
|
| 10/14/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:28:24 |
8:51 |
|
| 9/10/2017 |
Run |
C&O Canal |
MP alternation |
17.2 mi |
2:10:36 |
7:37 |
|
| 9/9/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
|
|
|
| 9/4/2017 |
Run |
C&O Canal |
Easy |
10.2 mi |
1:22:19 |
8:07 |
|
| 8/26/2017 |
water running |
C&O Canal |
water easy |
6.2 mi |
1:02:00 |
10:00 |
|
| 8/26/2017 |
Run |
C&O Canal |
Easy |
10.1 mi |
1:27:54 |
8:41 |
|
| 7/9/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:22:36 |
8:16 |
|
| 6/25/2017 |
Run |
C&O Canal |
Long |
12.1 mi |
1:34:22 |
7:49 |
|
| 6/24/2017 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:09:03 |
8:38 |
|
| 6/18/2017 |
Run |
C&O Canal |
Easy |
6.0 mi |
50:16 |
8:23 |
|
| 6/17/2017 |
Run |
C&O Canal |
Easy |
6.0 mi |
49:01 |
8:11 |
|
| 5/13/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:23:48 |
8:23 |
|
| 4/23/2017 |
Run |
C&O Canal |
Long |
14.0 mi |
1:47:47 |
7:42 |
|
| 4/22/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:21:41 |
8:11 |
|
| 4/16/2017 |
Run |
C&O Canal |
Long |
14.0 mi |
1:52:55 |
8:03 |
|
| 4/9/2017 |
Run |
C&O Canal |
long progression |
14.0 mi |
1:47:17 |
7:40 |
|
| 4/8/2017 |
Run |
C&O Canal |
Easy |
10.1 mi |
1:23:33 |
8:15 |
|
| 3/11/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:25:30 |
8:33 |
|
| 3/4/2017 |
Run |
C&O Canal |
Easy |
5.0 mi |
44:00 |
8:48 |
|
| 1/28/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:29:00 |
8:54 |
|
| 1/14/2017 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:26:37 |
8:40 |
|
| 1/7/2017 |
Run |
C&O Canal |
Strides |
200.0 m |
|
|
|
| 1/7/2017 |
Run |
C&O Canal |
Easy |
5.0 mi |
44:00 |
8:48 |
|
| 1/2/2017 |
Run |
C&O Canal |
Easy |
8.0 mi |
1:07:30 |
8:27 |
|
| 12/4/2016 |
Run |
C&O Canal |
Long |
12.0 mi |
1:32:18 |
7:42 |
|
| 11/27/2016 |
Run |
C&O Canal |
Easy |
12.0 mi |
1:37:10 |
8:06 |
|
| 11/20/2016 |
Run |
C&O Canal |
Easy |
8.4 mi |
1:13:00 |
8:42 |
|
| 11/19/2016 |
Run |
C&O Canal |
Easy |
7.3 mi |
58:30 |
8:05 |
|
| 11/5/2016 |
Run |
C&O Canal |
Easy |
6.0 mi |
51:30 |
8:35 |
|
| 10/30/2016 |
Run |
C&O Canal |
Easy |
1.5 mi |
14:00 |
9:20 |
|
| 10/22/2016 |
Run |
C&O Canal |
Easy |
12.0 mi |
1:40:00 |
8:20 |
|
| 10/15/2016 |
Run |
C&O Canal |
Easy |
12.0 mi |
1:38:30 |
8:13 |
|
| 10/2/2016 |
Run |
C&O Canal |
MP alternation |
17.1 mi |
2:08:55 |
7:33 |
|
| 10/1/2016 |
Run |
C&O Canal |
Easy |
12.0 mi |
1:33:30 |
7:48 |
|
| 9/11/2016 |
Run |
C&O Canal |
long progression |
21.0 mi |
2:45:01 |
7:51 |
|
| 9/3/2016 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:27:30 |
8:45 |
|
| 8/21/2016 |
Run |
C&O Canal |
Long |
16.0 mi |
2:06:12 |
7:53 |
|
| 8/20/2016 |
Run |
C&O Canal |
Easy |
12.9 mi |
1:47:39 |
8:21 |
|
| 7/31/2016 |
Run |
C&O Canal |
10k alternation |
9.3 mi |
1:15:30 |
8:10 |
|
| 7/17/2016 |
Run |
C&O Canal |
Long |
12.1 mi |
1:37:20 |
8:03 |
|
| 7/14/2016 |
Run |
C&O Canal |
Easy |
7.5 mi |
59:00 |
7:52 |
|
| 7/13/2016 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:20:00 |
8:00 |
|
| 7/9/2016 |
Run |
C&O Canal |
Easy |
8.8 mi |
1:09:47 |
7:54 |
|
| 6/26/2016 |
Run |
C&O Canal |
long progression |
12.0 mi |
1:29:00 |
7:25 |
|
| 6/19/2016 |
Run |
C&O Canal |
long progression |
13.5 mi |
1:41:00 |
7:29 |
|
| 6/12/2016 |
Run |
C&O Canal |
Long |
12.0 mi |
1:33:07 |
7:46 |
|
| 5/30/2016 |
Run |
C&O Canal |
Easy |
7.5 mi |
1:00:00 |
8:00 |
|
| 5/22/2016 |
Run |
C&O Canal |
Easy |
8.8 mi |
1:09:00 |
7:54 |
|
| 2/6/2016 |
Run |
C&O Canal |
Long |
12.8 mi |
1:47:31 |
8:23 |
|
| 12/27/2015 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:18:30 |
7:51 |
|
| 10/25/2015 |
Run |
C&O Canal |
Easy |
10.0 mi |
1:19:15 |
7:56 |
|
| 2/7/2015 |
Run |
C&O Canal |
Long |
16.0 mi |
2:02:30 |
7:40 |
|
|