| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/2/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
8.2 mi |
1:09:52 |
8:30 |
 |
| 2/3/2010 |
Run |
Hamilton Ave. Hill Repeats |
Hill |
7.9 mi |
1:09:42 |
8:51 |
|
| 2/4/2010 |
Run |
Treadmill at home |
Easy |
9.3 mi |
1:18:57 |
8:33 |
|
| 2/6/2010 |
Run |
Treadmill at home |
Long |
21.0 mi |
3:01:27 |
8:39 |
|
| 2/8/2010 |
Run |
Treadmill at home |
Easy |
7.3 mi |
1:01:30 |
8:29 |
|
| 2/10/2010 |
Run |
Treadmill at home |
Tempo |
8.0 mi |
1:00:31 |
7:34 |
|
| 2/12/2010 |
Run |
Mantua Hills |
Easy |
8.0 mi |
1:18:44 |
9:49 |
|
| 2/13/2010 |
Run |
Treadmill at home |
Hill |
10.0 mi |
1:21:25 |
8:09 |
|
| 2/14/2010 |
Run |
Accotink Trail |
Easy |
4.8 mi |
55:21 |
11:35 |
|
| 2/14/2010 |
Strength |
|
|
|
45:00 |
|
|
| 2/15/2010 |
Bike |
Spin at Freedom Center |
Hill |
19.0 mi |
55:00 |
2:54 |
|
| 2/16/2010 |
Run |
Treadmill at home |
Tempo |
8.6 mi |
1:05:05 |
7:35 |
|
| 2/18/2010 |
Run |
Treadmill at Freedom Center |
Interval |
7.4 mi |
56:59 |
7:46 |
|
| 2/19/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
6.6 mi |
54:15 |
8:17 |
|
| 2/20/2010 |
Run |
Mantua Hills |
Easy |
7.2 mi |
59:00 |
8:11 |
|
| 2/21/2010 |
Run |
Mantua Hills |
Long |
20.1 mi |
2:47:50 |
8:22 |
|
| 2/23/2010 |
Run |
Mantua Hills |
Easy |
7.8 mi |
1:05:02 |
8:20 |
|
| 2/24/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
6.6 mi |
52:59 |
8:05 |
|
| 2/25/2010 |
Run |
Treadmill at Freedom Center |
Tempo |
6.4 mi |
46:49 |
7:23 |
|
| 2/26/2010 |
Bike |
Spin at Freedom Center |
Tempo |
10.5 mi |
29:52 |
2:51 |
|
| 2/27/2010 |
Run |
W&OD Trail |
Long |
14.2 mi |
2:03:18 |
8:41 |
|
| 2/28/2010 |
Run |
10 Miler |
Race |
10.0 mi |
1:11:11 |
7:08 |
|
| 2/28/2010 |
Soccer |
Capitol Crew soccer |
Default |
4.3 mi |
1:05:00 |
15:07 |
|
| 3/2/2010 |
Run |
Manassas loop |
Easy |
8.0 mi |
1:08:32 |
8:34 |
|
| 3/4/2010 |
Run |
Treadmill at Freedom Center |
Interval |
7.8 mi |
58:00 |
7:30 |
|
| 3/4/2010 |
Elliptical |
Elliptical at home |
Default |
4.1 mi |
50:00 |
12:07 |
|
| 3/5/2010 |
Run |
Manassas loop |
Easy |
8.0 mi |
1:03:57 |
8:00 |
|
| 3/6/2010 |
Soccer |
Capitol Crew soccer |
Default |
3.0 mi |
45:00 |
15:00 |
|
| 3/6/2010 |
Run |
Mantua Hills |
Easy |
2.6 mi |
34:46 |
13:23 |
|
| 3/7/2010 |
Run |
12k |
Race |
12.0 km |
49:19 |
6:37 |
|
| 3/8/2010 |
Run |
Manassas loop |
Easy |
8.0 mi |
1:06:29 |
8:19 |
|
| 3/9/2010 |
Run |
Manassas loop |
Fartlek |
8.0 mi |
1:01:34 |
7:41 |
|
| 3/9/2010 |
Run |
Mantua Raccoon 5k course |
Easy |
3.1 mi |
28:18 |
9:08 |
|
| 3/9/2010 |
Strength |
|
|
|
20:00 |
|
|
| 3/11/2010 |
Run |
Manassas loop |
Easy |
8.0 mi |
1:10:40 |
8:50 |
|
| 3/11/2010 |
Strength |
|
|
|
45:00 |
|
|
| 3/12/2010 |
Elliptical |
Elliptical at home |
Default |
4.0 mi |
46:00 |
11:30 |
|
| 3/13/2010 |
Soccer |
Capitol Crew soccer |
Default |
2.7 mi |
40:00 |
14:49 |
|
| 3/14/2010 |
Run |
Fairfax City loop |
Easy |
7.6 mi |
1:04:10 |
8:28 |
|
| 3/15/2010 |
Run |
Treadmill at home |
Easy |
6.3 mi |
58:28 |
9:22 |
|
| 3/15/2010 |
Strength |
|
|
|
30:00 |
|
|
| 3/16/2010 |
Run |
Manassas loop |
Easy |
8.0 mi |
1:04:56 |
8:07 |
|
| 3/17/2010 |
Elliptical |
Elliptical at home |
Default |
2.8 mi |
30:00 |
10:48 |
|
| 3/17/2010 |
Strength |
|
|
|
25:00 |
|
|
| 3/18/2010 |
Run |
Accotink Trail |
Easy |
6.0 mi |
50:48 |
8:32 |
|
| 3/20/2010 |
Run |
Half Marathon |
Race |
13.1 mi |
1:29:03 |
6:48 |
|
| 3/20/2010 |
Walk |
Acosta Loop |
Default |
2.5 mi |
47:38 |
19:04 |
|
| 3/21/2010 |
Soccer |
Capitol Crew soccer |
Default |
2.3 mi |
20:00 |
8:42 |
|
| 3/21/2010 |
Bike |
Accotink Trail |
Easy |
10.2 mi |
1:09:49 |
6:50 |
|
| 3/23/2010 |
Run |
Fairfax City loop |
Easy |
7.6 mi |
1:04:51 |
8:36 |
|
| 3/24/2010 |
Run |
Fairfax City loop |
Tempo |
7.6 mi |
56:23 |
7:26 |
|
| 3/25/2010 |
Run |
Treadmill at home |
Easy |
6.3 mi |
1:00:00 |
9:36 |
|
| 3/27/2010 |
Run |
W&OD Trail |
Tempo |
11.0 mi |
1:30:16 |
8:11 |
|
| 3/28/2010 |
Soccer |
Capitol Crew soccer |
Default |
3.0 mi |
45:00 |
15:00 |
|
| 3/28/2010 |
Walk |
Acosta Loop |
Default |
2.5 mi |
43:05 |
17:14 |
|
| 3/29/2010 |
Bike |
Spin at Freedom Center |
Interval |
16.5 mi |
48:00 |
2:55 |
|
| 3/29/2010 |
Strength |
|
|
|
15:00 |
|
|
| 3/30/2010 |
Run |
Manassas loop |
Easy |
8.1 mi |
1:06:08 |
8:12 |
|
| 3/31/2010 |
Run |
Manassas loop |
Interval |
8.5 mi |
1:06:09 |
7:46 |
|
| 4/1/2010 |
Run |
Manassas Battlefield N.P. |
Trail |
8.0 mi |
1:08:43 |
8:38 |
|
| 4/2/2010 |
Run |
Vienna long run loop |
Long |
14.7 mi |
2:03:32 |
8:26 |
|
| 4/3/2010 |
Bike |
Accotink-Long Branch trail loop |
Trail |
11.9 mi |
1:01:48 |
5:13 |
|
| 4/4/2010 |
Walk |
Mantua Raccoon 5k course |
Default |
5.0 km |
58:12 |
18:44 |
|
| 4/5/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
6.1 mi |
52:28 |
8:36 |
|
| 4/6/2010 |
Run |
ProLogic office park (wishbone course) |
Interval |
5.3 mi |
42:36 |
8:00 |
|
| 4/7/2010 |
Run |
Mantua Hills |
Easy |
5.0 mi |
45:27 |
9:03 |
|
| 4/8/2010 |
Elliptical |
Elliptical at home |
Default |
4.3 mi |
50:00 |
11:40 |
|
| 4/8/2010 |
Strength |
|
|
|
15:00 |
|
|
| 4/10/2010 |
Run |
Accotink Trail |
Trail |
6.3 mi |
53:50 |
8:30 |
|
| 4/11/2010 |
Run |
10 Miler |
Race |
10.0 mi |
1:07:13 |
6:44 |
|
| 4/13/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
5.3 mi |
44:20 |
8:19 |
|
| 4/14/2010 |
Run |
Burke Lake Park |
Trail |
5.9 mi |
50:25 |
8:34 |
|
| 4/16/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
4.8 mi |
42:12 |
8:45 |
|
| 4/17/2010 |
Run |
|
Easy |
4.3 mi |
39:53 |
9:14 |
|
| 4/17/2010 |
Strength |
|
|
|
25:00 |
|
|
| 4/19/2010 |
Run |
Marathon |
Race |
26.2 mi |
3:20:41 |
7:40 |
|
| 4/20/2010 |
Walk |
Acosta Loop |
Default |
2.5 mi |
50:00 |
20:00 |
|
| 4/23/2010 |
Swim |
Swim at Freedom Center |
Mixed |
850.0 yd |
30:00 |
1:02:08 |
|
| 4/24/2010 |
Run |
|
Easy |
4.4 mi |
37:53 |
8:32 |
|
| 4/25/2010 |
Bike |
|
Easy |
5.0 km |
1:00:00 |
19:19 |
|
| 4/25/2010 |
Soccer |
Capitol Crew soccer |
Default |
0.3 mi |
5:00 |
16:40 |
|
| 4/27/2010 |
Walk |
ProLogic office park (wishbone course) |
Default |
1.3 mi |
22:00 |
17:36 |
|
| 4/27/2010 |
Elliptical |
Elliptical at home |
Default |
2.6 mi |
30:00 |
11:41 |
|
| 4/28/2010 |
Run |
ProLogic office park (wishbone course) |
Easy |
5.3 mi |
46:11 |
8:41 |
|
| 4/29/2010 |
Swim |
Swim at Freedom Center |
Free Style |
1000.0 yd |
35:30 |
1:02:29 |
|
| 4/30/2010 |
Run |
Burke Lake Park |
Trail |
6.1 mi |
53:47 |
8:50 |
|
| 5/1/2010 |
Bike |
W&OD Trail |
Long |
21.6 mi |
1:35:52 |
4:26 |
|
| 5/2/2010 |
Walk |
Acosta Loop |
Default |
2.5 mi |
47:19 |
18:56 |
|
| 5/4/2010 |
Run |
Fairfax City loop |
Easy |
7.6 mi |
1:05:42 |
8:42 |
|
| 5/5/2010 |
Bike |
Spin at Freedom Center |
Tempo |
10.0 mi |
30:00 |
3:00 |
|
| 5/5/2010 |
Strength |
|
|
|
15:00 |
|
|
| 5/6/2010 |
Run |
Accotink Trail |
Interval |
6.1 mi |
49:32 |
8:12 |
|
| 5/8/2010 |
Run |
Mantua Raccoon 5k course |
Race |
5.1 mi |
38:00 |
7:27 |
|
| 5/9/2010 |
Soccer |
Capitol Crew soccer |
Default |
4.3 mi |
1:05:00 |
15:07 |
|
| 5/10/2010 |
Walk |
ProLogic office park (wishbone course) |
Default |
1.3 mi |
20:00 |
16:00 |
|
| 5/11/2010 |
Run |
Treadmill at home |
Easy |
6.4 mi |
1:03:00 |
9:49 |
|
| 5/11/2010 |
Strength |
|
|
|
28:00 |
|
|
| 5/13/2010 |
Walk |
Acosta Loop |
Default |
2.5 mi |
45:16 |
18:07 |
|
| 5/13/2010 |
Run |
Fairfax HS |
Interval |
11200.0 m |
56:27 |
8:07 |
|
| 5/14/2010 |
Run |
Burke Lake Park |
Trail |
6.5 mi |
59:59 |
9:13 |
|