| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/16/2012 |
Run |
Keota intown |
Easy |
2.0 mi |
|
|
 |
| 5/14/2012 |
Run |
Keota intown |
Easy |
2.0 mi |
|
|
|
| 8/17/2012 |
Run |
Keota intown |
Easy |
2.0 mi |
|
|
|
| 12/17/2011 |
Run |
Williamsburg 5k |
Race |
5.0 km |
20:14 |
6:31 |
|
| 10/23/2011 |
Run |
North Liberty Fun Run |
Race |
5.0 km |
20:19 |
6:33 |
|
| 3/17/2012 |
Run |
|
Race |
3.1 mi |
21:30 |
6:57 |
|
| 5/22/2012 |
Run |
Keota Track |
Interval |
3.0 mi |
20:54 |
6:58 |
|
| 2/18/2012 |
Run |
KEWASH TRAIL |
Tempo |
4.0 mi |
29:40 |
7:25 |
|
| 6/1/2012 |
Run |
KEWASH TRAIL |
Interval |
6.0 mi |
45:07 |
7:32 |
|
| 11/29/2012 |
Run |
Harper Road |
Tempo |
5.1 mi |
40:08 |
7:53 |
|
| 9/29/2011 |
Run |
Heartbeat Hill 6 |
Hill |
3.0 mi |
23:43 |
7:55 |
|
| 12/30/2011 |
Run |
LA run- Balboa Park |
Tempo |
4.9 mi |
38:46 |
7:56 |
|
| 3/22/2012 |
Run |
Harper Road |
Tempo |
6.0 mi |
47:39 |
7:57 |
|
| 7/30/2012 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
40:33 |
7:58 |
|
| 10/2/2012 |
Run |
Harper Road |
Tempo |
6.0 mi |
47:58 |
8:00 |
|
| 3/25/2012 |
Run |
Dubuque Turkery Trot |
Long |
7.4 mi |
58:47 |
8:00 |
|
| 12/20/2011 |
Run |
Harper Road |
Tempo |
5.0 mi |
40:00 |
8:00 |
|
| 4/28/2012 |
Run |
KEWASH TRAIL |
Tempo |
7.4 mi |
1:00:00 |
8:06 |
|
| 7/10/2012 |
Run |
KEWASH TRAIL |
Tempo |
2.5 mi |
20:00 |
8:06 |
|
| 9/12/2012 |
Run |
Keota Track |
Interval |
4.0 mi |
32:25 |
8:07 |
|
| 5/5/2012 |
Run |
Heartbeat Hill 6 |
Interval |
6.1 mi |
49:50 |
8:09 |
|
| 3/10/2012 |
Run |
KEWASH TRAIL |
Long |
10.0 mi |
1:21:27 |
8:09 |
|
| 8/9/2012 |
Run |
Heartbeat Hill 6 |
Easy |
6.5 mi |
53:48 |
8:17 |
|
| 7/22/2012 |
Run |
KEWASH TRAIL |
Recovery |
6.0 mi |
49:46 |
8:18 |
|
| 7/14/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
41:30 |
8:18 |
|
| 6/11/2012 |
Run |
Harper Road |
Easy |
2.4 mi |
20:00 |
8:20 |
|
| 10/12/2012 |
Run |
KEWASH TRAIL |
Easy |
4.0 mi |
33:28 |
8:22 |
|
| 4/14/2012 |
Run |
Heartbeat Hill 6 |
Easy |
7.0 mi |
58:37 |
8:23 |
|
| 7/10/2012 |
Run |
KEWASH TRAIL |
Interval |
4.9 mi |
40:53 |
8:24 |
|
| 9/7/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
42:03 |
8:25 |
|
| 5/8/2012 |
Run |
Harper Road |
Interval |
5.7 mi |
47:32 |
8:25 |
|
| 11/11/2012 |
Run |
Harper Road |
Tempo |
3.0 mi |
25:17 |
8:26 |
|
| 5/31/2012 |
Run |
Heartbeat Hill 6 |
Easy |
6.0 mi |
50:42 |
8:27 |
|
| 8/21/2012 |
Run |
12 Mile Harper |
Easy |
5.0 mi |
42:24 |
8:28 |
|
| 8/28/2012 |
Run |
KEWASH TRAIL |
Easy |
5.0 mi |
42:25 |
8:29 |
|
| 10/12/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
25:28 |
8:30 |
|
| 9/2/2012 |
Run |
Harper + V67 |
Long |
13.1 mi |
1:51:16 |
8:30 |
|
| 5/18/2012 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
43:13 |
8:31 |
|
| 6/12/2012 |
Run |
Keota Track |
Interval |
6.1 mi |
52:01 |
8:31 |
|
| 2/15/2013 |
Run |
Fountain Fitness TM |
Easy |
4.3 mi |
36:27 |
8:35 |
|
| 6/23/2012 |
Run |
Heartbeat Hill 6 |
Hill |
10.3 mi |
1:28:21 |
8:36 |
|
| 1/15/2012 |
Run |
Harper Road |
Interval |
5.1 mi |
43:55 |
8:37 |
|
| 3/31/2012 |
Run |
KEWASH TRAIL |
Easy |
3.1 mi |
26:53 |
8:37 |
|
| 11/26/2012 |
Run |
KEWASH TRAIL |
Easy |
5.5 mi |
47:28 |
8:38 |
|
| 12/13/2011 |
Run |
Heartbeat Hill 6 |
Interval |
6.0 mi |
51:49 |
8:39 |
|
| 12/28/2011 |
Run |
LA run- Balboa Park |
Tempo |
7.7 mi |
1:06:34 |
8:39 |
|
| 8/15/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
43:19 |
8:40 |
|
| 2/12/2012 |
Run |
Harper Road |
Easy |
3.0 mi |
26:05 |
8:42 |
|
| 2/12/2012 |
Run |
Heartbeat Hill 6 |
Hill |
2.7 mi |
23:19 |
8:43 |
|
| 10/18/2011 |
Run |
KEWASH TRAIL |
Tempo |
6.0 mi |
52:16 |
8:43 |
|
| 5/4/2012 |
Run |
KEWASH TRAIL |
Easy |
4.5 mi |
39:15 |
8:44 |
|
| 6/3/2012 |
Run |
Harper Road |
Long |
7.0 mi |
1:01:06 |
8:44 |
|
| 9/28/2012 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
44:34 |
8:45 |
|
| 11/22/2011 |
Run |
KEWASH TRAIL |
Easy |
5.0 mi |
43:43 |
8:45 |
|
| 7/1/2012 |
Run |
Keota Track |
Interval |
2.6 mi |
22:50 |
8:47 |
|
| 9/24/2011 |
Run |
Harper Road |
Recovery |
5.0 mi |
43:58 |
8:48 |
|
| 6/27/2012 |
Run |
KEWASH TRAIL |
Easy |
9.0 mi |
1:19:18 |
8:49 |
|
| 11/19/2012 |
Run |
Keota intown |
Recovery |
3.4 mi |
30:00 |
8:50 |
|
| 12/26/2011 |
Run |
LA run- Balboa Park |
Easy |
5.0 mi |
44:11 |
8:51 |
|
| 10/27/2011 |
Run |
Keota Track |
Interval |
8.2 mi |
1:12:33 |
8:51 |
|
| 6/17/2012 |
Run |
Heartbeat Hill 6 |
Long |
7.3 mi |
1:04:31 |
8:51 |
|
| 11/25/2012 |
Run |
KEWASH TRAIL |
Fartlek |
8.2 mi |
1:12:46 |
8:51 |
|
| 6/3/2012 |
Run |
KEWASH TRAIL |
Long |
3.1 mi |
27:32 |
8:53 |
|
| 2/19/2012 |
Run |
Harper Road |
Long |
12.0 mi |
1:46:37 |
8:54 |
|
| 2/9/2012 |
Run |
Harper Road |
Easy |
6.1 mi |
54:12 |
8:54 |
|
| 1/8/2012 |
Run |
KEWASH TRAIL |
Long |
10.1 mi |
1:29:25 |
8:54 |
|
| 12/14/2012 |
Run |
Keota Track |
Interval |
5.3 mi |
47:08 |
8:54 |
|
| 4/22/2012 |
Run |
Harper Road |
Easy |
5.6 mi |
49:28 |
8:54 |
|
| 9/20/2011 |
Run |
Keota intown |
Easy |
2.0 mi |
17:48 |
8:54 |
|
| 2/12/2012 |
Run |
Harper Road |
Recovery |
3.0 mi |
26:44 |
8:55 |
|
| 2/29/2012 |
Run |
Harper Road |
Easy |
3.0 mi |
26:48 |
8:56 |
|
| 6/7/2012 |
Run |
Harper Road |
Easy |
5.1 mi |
45:13 |
8:57 |
|
| 3/6/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
45:01 |
8:57 |
|
| 10/27/2012 |
Run |
Harper Road |
Easy |
3.2 mi |
28:39 |
8:58 |
|
| 10/8/2011 |
Run |
KEWASH TRAIL |
Easy |
7.0 mi |
1:02:56 |
9:00 |
|
| 11/3/2011 |
Run |
Keota intown |
Easy |
5.0 mi |
44:58 |
9:00 |
|
| 5/13/2012 |
Run |
KEWASH TRAIL |
Long |
4.5 mi |
40:15 |
9:02 |
|
| 4/14/2012 |
Run |
Keota intown |
Easy |
1.0 mi |
9:03 |
9:03 |
|
| 11/11/2012 |
Run |
KEWASH TRAIL |
Easy |
3.1 mi |
28:05 |
9:04 |
|
| 9/19/2012 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
45:57 |
9:04 |
|
| 9/23/2012 |
Run |
12 Mile Harper |
Long |
12.0 mi |
1:48:49 |
9:05 |
|
| 8/3/2012 |
Run |
KEWASH TRAIL |
Easy |
4.4 mi |
39:37 |
9:07 |
|
| 4/7/2012 |
Run |
Keota intown |
Recovery |
2.0 mi |
18:26 |
9:13 |
|
| 12/18/2012 |
Run |
KEWASH TRAIL |
Easy |
6.1 mi |
56:22 |
9:15 |
|
| 2/2/2012 |
Run |
KEWASH TRAIL |
Easy |
6.4 mi |
59:17 |
9:16 |
|
| 11/10/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
27:58 |
9:20 |
|
| 11/2/2012 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
47:15 |
9:21 |
|
| 12/4/2012 |
Run |
KEWASH TRAIL |
Easy |
4.1 mi |
38:39 |
9:26 |
|
| 3/31/2012 |
Run |
Heartbeat Hill 6 |
Easy |
6.0 mi |
57:09 |
9:29 |
|
| 5/3/2012 |
Run |
KEWASH TRAIL |
Recovery |
4.4 mi |
41:50 |
9:31 |
|
| 2/24/2012 |
Run |
Harper Road |
Easy |
3.0 mi |
28:34 |
9:32 |
|
| 11/17/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
47:42 |
9:33 |
|
| 5/22/2012 |
Run |
KEWASH TRAIL |
warm-up/cool dwn |
3.1 mi |
30:00 |
9:34 |
|
| 11/29/2011 |
Run |
KEWASH TRAIL |
Easy |
4.0 mi |
38:21 |
9:36 |
|
| 10/4/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
48:17 |
9:39 |
|
| 9/29/2011 |
Run |
Harper Road |
warm-up/cool dwn |
2.5 mi |
24:08 |
9:40 |
|
| 3/10/2012 |
Run |
Keota intown |
Recovery |
1.0 mi |
9:42 |
9:42 |
|
| 12/15/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
38:52 |
9:43 |
|
| 3/31/2012 |
Run |
Keota intown |
Recovery |
1.0 mi |
9:58 |
9:58 |
|
| 6/14/2012 |
Run |
KEWASH TRAIL |
Easy |
4.0 mi |
40:00 |
10:00 |
|
|