| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/13/2016 |
Run |
Greenbelt Park (plus there and back) |
Long |
11.0 mi |
1:33:00 |
8:28 |
 |
| 3/12/2016 |
Run |
Greenbelt lake |
Easy |
4.1 mi |
38:07 |
9:18 |
|
| 3/9/2016 |
Run |
Goddard |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 2/29/2016 |
Run |
Greenbelt lake |
Easy |
5.5 mi |
46:00 |
8:22 |
|
| 2/28/2016 |
Run |
Rachel Carson Greenway |
Easy |
8.0 mi |
1:11:00 |
8:53 |
|
| 2/23/2016 |
Run |
indoor track (Illinois Armory) |
drills |
500.0 m |
|
|
|
| 2/20/2016 |
Run |
track |
Strides |
1000.0 m |
3:18 |
5:18 |
|
| 2/20/2016 |
Run |
Greenbelt lake |
10k pace |
6200.0 m |
24:08 |
6:16 |
|
| 2/20/2016 |
Run |
Greenbelt lake |
recovery |
1000.0 m |
5:40 |
9:08 |
|
| 2/20/2016 |
Run |
Greenbelt lake |
drills |
600.0 m |
|
|
|
| 2/20/2016 |
Run |
Greenbelt |
Easy |
5.5 mi |
48:00 |
8:44 |
|
| 2/19/2016 |
Run |
Greenbelt |
Easy |
4.5 mi |
40:00 |
8:54 |
|
| 2/18/2016 |
Run |
|
Easy |
9.8 mi |
1:20:00 |
8:13 |
|
| 2/17/2016 |
Run |
|
Easy |
6.5 mi |
55:00 |
8:28 |
|
| 2/17/2016 |
Run |
|
Easy |
3.4 mi |
30:01 |
8:58 |
|
| 2/16/2016 |
Run |
Napa vine trail |
progression |
7.0 mi |
49:00 |
7:01 |
|
| 2/16/2016 |
Run |
|
Strides |
0.3 mi |
1:42 |
5:31 |
|
| 2/16/2016 |
Run |
|
Easy |
3.5 mi |
30:47 |
8:47 |
|
| 2/15/2016 |
Run |
Skyline wildlife preserve (Napa) |
Easy |
6.0 mi |
52:00 |
8:40 |
|
| 2/14/2016 |
Run |
Oakland airport and surrounding area |
Long |
15.0 mi |
2:02:11 |
8:09 |
|
| 2/13/2016 |
Run |
|
drills |
700.0 m |
|
|
|
| 2/13/2016 |
Run |
|
Easy |
6.0 mi |
52:00 |
8:40 |
|
| 2/12/2016 |
Run |
Goddard |
Strides |
400.0 m |
1:25 |
5:42 |
|
| 2/12/2016 |
Run |
Greenbelt |
Easy |
4.5 mi |
37:30 |
8:20 |
|
| 2/11/2016 |
Run |
Goddard perimeter trail |
Easy |
6.0 mi |
53:00 |
8:50 |
|
| 2/10/2016 |
Run |
Greenbelt |
Hill |
240.0 m |
0:48 |
5:22 |
|
| 2/10/2016 |
Run |
Greenbelt |
Easy |
5.8 mi |
48:00 |
8:21 |
|
| 2/8/2016 |
Run |
Greenbelt - Northway gravel hill |
Hill |
2100.0 m |
11:35 |
8:53 |
|
| 2/8/2016 |
Run |
Greenbelt lake |
10k pace |
5550.0 m |
22:29 |
6:32 |
|
| 2/8/2016 |
Run |
Greenbelt lake |
drills |
600.0 m |
|
|
|
| 2/8/2016 |
Run |
Greenbelt |
Easy |
5.4 mi |
45:00 |
8:20 |
|
| 2/7/2016 |
Run |
Greenbelt Park (plus there and back) |
Easy |
7.8 mi |
1:05:00 |
8:20 |
|
| 2/6/2016 |
Run |
C&O Canal |
Long |
12.8 mi |
1:47:31 |
8:23 |
|
| 2/5/2016 |
Run |
Greenbelt |
Easy |
2.8 mi |
23:30 |
8:33 |
|
| 2/5/2016 |
Run |
Greenbelt lake |
Strides |
800.0 m |
2:30 |
5:02 |
|
| 2/5/2016 |
Run |
Greenbelt lake |
Easy |
1000.0 m |
5:07 |
8:15 |
|
| 2/5/2016 |
Run |
Greenbelt lake |
10k pace |
6200.0 m |
24:02 |
6:15 |
|
| 2/5/2016 |
Run |
Greenbelt lake |
drills |
600.0 m |
|
|
|
| 2/5/2016 |
Run |
Greenbelt |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 2/4/2016 |
Run |
Goddard |
Easy |
6.0 mi |
51:00 |
8:30 |
|
| 2/4/2016 |
Run |
Greenbelt lake |
Easy |
3.6 mi |
31:00 |
8:44 |
|
| 2/2/2016 |
Run |
BARC |
Easy |
2.0 mi |
17:42 |
8:46 |
|
| 2/2/2016 |
Run |
BARC |
Hill |
270.0 m |
0:48 |
4:47 |
|
| 2/2/2016 |
Run |
BARC |
MP |
6.0 mi |
40:26 |
6:45 |
|
| 2/2/2016 |
Run |
BARC |
Easy |
2.1 mi |
17:11 |
8:19 |
|
| 1/31/2016 |
Run |
indoor track (PG Sportsplex) |
drills |
800.0 m |
|
|
|
| 1/31/2016 |
Run |
|
Easy |
4.5 mi |
39:00 |
8:40 |
|
| 1/30/2016 |
Run |
|
Strides |
400.0 m |
|
|
|
| 1/30/2016 |
Run |
Greenbelt |
Easy |
4.0 mi |
33:30 |
8:23 |
|
| 1/29/2016 |
Run |
Goddard |
Easy |
6.3 mi |
52:00 |
8:20 |
|
| 1/26/2016 |
Run |
BARC |
MP |
5.7 mi |
40:20 |
7:04 |
|
| 1/26/2016 |
Run |
BARC |
Easy |
4.3 mi |
38:14 |
8:59 |
|
| 1/22/2016 |
Run |
Greenbelt lake |
Strides |
600.0 m |
2:00 |
5:22 |
|
| 1/22/2016 |
Run |
Greenbelt lake |
Fartlek |
4.3 mi |
29:00 |
6:50 |
|
| 1/22/2016 |
Run |
Greenbelt |
Easy |
4.8 mi |
39:00 |
8:13 |
|
| 1/15/2016 |
Run |
Anacostia North Branch |
Strides |
400.0 m |
1:23 |
5:34 |
|
| 1/15/2016 |
Run |
Greenbelt lake |
10k alternation |
10250.0 m |
43:19 |
6:49 |
|
| 1/15/2016 |
Run |
Greenbelt lake |
drills |
680.0 m |
|
|
|
| 1/15/2016 |
Run |
Greenbelt |
Easy |
4.0 mi |
34:00 |
8:30 |
|
| 11/22/2015 |
Run |
Philadelphia Marathon |
Race |
26.2 mi |
2:59:01 |
6:50 |
|
| 11/22/2015 |
Run |
|
drills |
300.0 m |
|
|
|
| 11/22/2015 |
Run |
|
Easy |
1.0 mi |
8:30 |
8:30 |
|
| 11/22/2015 |
Run |
|
Easy |
1.0 mi |
9:30 |
9:30 |
|
| 11/21/2015 |
Run |
|
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 11/17/2015 |
Run |
Greenbelt lake |
MP |
6.2 km |
26:35 |
6:58 |
|
| 11/17/2015 |
Run |
Greenbelt |
Easy |
1.6 mi |
14:00 |
8:45 |
|