| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/2/2009 |
Run |
All Season's Center Mixed Route - 2.9 mi. |
Easy |
2.9 mi |
22:02 |
7:36 |
 |
| 6/1/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.0 mi |
23:25 |
7:49 |
|
| 5/30/2009 |
Run |
Dam to Dam 20k |
Race |
20.0 km |
1:39:34 |
8:01 |
|
| 5/30/2009 |
Run |
Random Route |
Easy |
0.6 mi |
5:00 |
8:20 |
|
| 5/28/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.5 mi |
25:59 |
7:26 |
|
| 5/27/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
26:58 |
6:29 |
|
| 5/25/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.0 mi |
22:29 |
7:30 |
|
| 5/23/2009 |
Run |
Random Route |
Long |
12.0 mi |
1:27:18 |
7:17 |
|
| 5/21/2009 |
Run |
Dordt Indoor Track |
Interval |
1600.0 m |
5:39 |
5:41 |
|
| 5/21/2009 |
Run |
Dordt Indoor Track |
Easy |
800.0 m |
3:40 |
7:23 |
|
| 5/20/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.0 mi |
22:40 |
7:34 |
|
| 5/19/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
27:56 |
6:43 |
|
| 5/18/2009 |
Run |
Random Route |
Easy |
3.5 mi |
26:19 |
7:32 |
|
| 5/16/2009 |
Run |
Random Route |
Race |
5.0 km |
20:16 |
6:32 |
|
| 5/14/2009 |
Run |
Random Route |
Long |
10.0 mi |
1:15:28 |
7:33 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Interval |
1.0 mi |
5:49 |
5:49 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Fartlek |
400.0 m |
1:30 |
6:03 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 5/11/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.8 mi |
29:54 |
7:48 |
|
| 4/12/2009 |
Run |
Random Route |
Long |
8.0 mi |
56:22 |
7:03 |
|
| 3/28/2009 |
Run |
Random Route |
Long |
6.0 mi |
45:26 |
7:35 |
|
| 3/14/2009 |
Run |
Random Route |
Easy |
4.0 mi |
31:02 |
7:46 |
|
| 1/19/2009 |
Run |
Random Route |
Interval |
4.0 mi |
30:46 |
7:42 |
|
| 1/6/2009 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
13:09 |
6:35 |
|
| 1/3/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
4.2 mi |
32:28 |
7:49 |
|
| 12/20/2008 |
Run |
Dordt Indoor Track |
Fartlek |
1.0 mi |
5:59 |
5:59 |
|
| 12/2/2008 |
Run |
Random Route |
Tempo |
3.9 mi |
27:24 |
7:08 |
|
| 11/29/2008 |
Run |
Random Route |
Long |
9.0 mi |
1:10:33 |
7:51 |
|
| 11/25/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
29:28 |
7:05 |
|
| 11/20/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
2.3 mi |
15:02 |
6:41 |
|
| 11/14/2008 |
Run |
Random Route |
Long |
8.0 mi |
59:49 |
7:29 |
|
| 10/30/2008 |
Run |
Puddle Jumper Trail |
Easy |
4.2 mi |
32:45 |
7:48 |
|
| 10/29/2008 |
Run |
Northwestern Track |
Interval |
3360.0 m |
12:00 |
5:45 |
|
| 10/28/2008 |
Run |
Random Route |
Interval |
1200.0 m |
4:00 |
5:22 |
|
| 10/27/2008 |
Run |
Northwestern Track |
Interval |
2400.0 m |
8:20 |
5:36 |
|
| 10/25/2008 |
Run |
Random Route |
Easy |
3.3 mi |
24:00 |
7:17 |
|
| 10/24/2008 |
Run |
Puddle Jumper Trail |
Easy |
6.0 mi |
41:00 |
6:50 |
|
| 10/24/2008 |
Run |
Puddle Jumper Trail |
Easy |
6.0 mi |
41:00 |
6:50 |
|
| 10/22/2008 |
Run |
Random Route |
Fartlek |
500.0 yd |
1:30 |
5:17 |
|
| 10/21/2008 |
Run |
Random Route |
Easy |
3.4 mi |
26:00 |
7:39 |
|
| 10/20/2008 |
Run |
Northwestern Track |
Interval |
3200.0 m |
12:00 |
6:03 |
|
| 10/18/2008 |
Run |
Sioux Center Thrutown Run |
Easy |
4.2 mi |
30:00 |
7:13 |
|
| 10/17/2008 |
Run |
Random Route |
Race |
5.0 km |
19:56 |
6:25 |
|
| 10/15/2008 |
Run |
Puddle Jumper Trail |
Interval |
2400.0 m |
8:34 |
5:45 |
|
| 10/14/2008 |
Run |
Random Route |
Easy |
3.8 mi |
28:00 |
7:23 |
|
| 10/13/2008 |
Run |
Random Route |
Race |
5.0 km |
19:51 |
6:24 |
|
| 10/10/2008 |
Run |
Landsmeer Golf Course |
Interval |
3.9 km |
14:28 |
5:59 |
|
| 10/9/2008 |
Run |
Puddle Jumper Trail |
Fartlek |
600.0 m |
1:36 |
4:18 |
|
| 10/9/2008 |
Run |
Puddle Jumper Trail |
Tempo |
4.0 mi |
26:47 |
6:42 |
|
| 10/9/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 10/8/2008 |
Run |
Random Route |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 10/7/2008 |
Run |
Random Route |
Race |
4.9 km |
19:15 |
6:20 |
|
| 10/6/2008 |
Run |
Northwestern Track |
Fartlek |
3.0 mi |
20:00 |
6:40 |
|
| 10/3/2008 |
Run |
Random Route |
Long |
8.4 mi |
1:04:47 |
7:43 |
|
| 9/30/2008 |
Run |
Random Route |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 9/30/2008 |
Run |
Random Route |
Race |
5.0 km |
19:45 |
6:22 |
|
| 9/29/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:32 |
5:26 |
|
| 9/27/2008 |
Run |
Random Route |
Easy |
6.0 mi |
46:37 |
7:47 |
|
| 9/26/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:14 |
6:14 |
|
| 9/25/2008 |
Run |
Random Route |
Tempo |
4.8 mi |
33:30 |
6:59 |
|
| 9/23/2008 |
Run |
Random Route |
Race |
5.0 km |
18:15 |
5:53 |
|
| 9/23/2008 |
Run |
Random Route |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 9/22/2008 |
Run |
Northwestern Track |
Interval |
3600.0 m |
11:58 |
5:21 |
|
| 9/20/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:14:20 |
7:26 |
|
| 9/19/2008 |
Run |
Landsmeer Golf Course |
Fartlek |
6.4 km |
24:29 |
6:10 |
|
| 9/18/2008 |
Run |
Puddle Jumper Trail |
Long |
7.0 mi |
49:53 |
7:08 |
|
| 9/17/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:13 |
5:20 |
|
| 9/16/2008 |
Run |
Random Route |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 9/15/2008 |
Run |
Random Route |
Race |
5.0 km |
19:32 |
6:18 |
|
| 9/15/2008 |
Run |
Random Route |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 9/13/2008 |
Run |
Random Route |
Long |
8.0 mi |
59:54 |
7:30 |
|
| 9/12/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:44 |
6:22 |
|
| 9/11/2008 |
Run |
Puddle Jumper Trail |
Long |
6.8 mi |
48:35 |
7:09 |
|
| 9/10/2008 |
Run |
Random Route |
Easy |
3.5 mi |
28:00 |
8:00 |
|
| 9/9/2008 |
Run |
Random Route |
Race |
5.0 km |
19:47 |
6:23 |
|
| 9/9/2008 |
Run |
Random Route |
Easy |
1.3 mi |
11:00 |
8:28 |
|
| 9/8/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:40 |
5:29 |
|
| 9/5/2008 |
Run |
Random Route |
Race |
4.0 km |
15:12 |
6:07 |
|
| 9/5/2008 |
Run |
Random Route |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 9/4/2008 |
Run |
Random Route |
Easy |
2.2 mi |
20:00 |
9:06 |
|
| 9/3/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:28 |
6:18 |
|
| 9/2/2008 |
Run |
Puddle Jumper Trail |
Long |
5.3 mi |
35:12 |
6:39 |
|
| 8/30/2008 |
Run |
Random Route |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 8/29/2008 |
Run |
Landsmeer Golf Course |
Race |
5.0 km |
20:19 |
6:33 |
|
| 8/29/2008 |
Run |
Landsmeer Golf Course |
Easy |
1.2 mi |
11:30 |
9:35 |
|
| 8/28/2008 |
Run |
Puddle Jumper Trail |
Long |
7.5 mi |
50:12 |
6:42 |
|
| 8/27/2008 |
Run |
Random Route |
Easy |
1.5 mi |
13:00 |
8:40 |
|
| 8/26/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:21 |
6:16 |
|
| 8/25/2008 |
Run |
Park by school |
Tempo |
6.0 mi |
42:00 |
7:00 |
|
| 8/23/2008 |
Run |
ASC Grass Loop |
Fartlek |
4.8 mi |
42:00 |
8:45 |
|
| 8/22/2008 |
Run |
Landsmeer Golf Course |
Easy |
2.7 mi |
20:00 |
7:25 |
|
| 8/22/2008 |
Run |
Landsmeer Golf Course |
Hill |
1.0 mi |
6:15 |
6:15 |
|
| 8/21/2008 |
Run |
Puddle Jumper Trail |
Tempo |
5.7 mi |
39:30 |
6:56 |
|
| 8/20/2008 |
Run |
Random Route |
Interval |
3.3 mi |
25:00 |
7:42 |
|
| 8/19/2008 |
Run |
Random Route |
Tempo |
1.0 mi |
7:00 |
7:00 |
|
| 8/19/2008 |
Run |
Random Route |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 8/18/2008 |
Run |
Random Route |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 8/18/2008 |
Run |
Park by school |
Tempo |
5.5 mi |
40:00 |
7:17 |
|
| 8/16/2008 |
Run |
Random Route |
Race |
10.0 km |
41:48 |
6:44 |
|
| 8/16/2008 |
Run |
Random Route |
Easy |
2.3 mi |
18:00 |
8:00 |
|