| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/29/2007 |
Run |
None |
Nordic Skiing |
3.0 mi |
30:00 |
10:00 |
 |
| 1/30/2007 |
Run |
Old Bondurant 3 |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 2/1/2007 |
Run |
Old Bondurant 5 |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 2/8/2007 |
Run |
Old Bondurant 3 |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 2/10/2007 |
Run |
None |
Nordic Skiing |
8.0 mi |
3:30:00 |
26:15 |
|
| 2/11/2007 |
Run |
Old Bondurant 3 |
Easy |
3.0 mi |
24:07 |
8:03 |
|
| 2/13/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
43:50 |
8:46 |
|
| 2/14/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:01 |
7:31 |
|
| 2/15/2007 |
Run |
None |
Backpacking/Hike |
2.0 mi |
33:00 |
16:30 |
|
| 2/16/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
16:30 |
8:15 |
|
| 2/17/2007 |
Run |
Red Flannel Run |
Race |
5.0 mi |
35:12 |
7:03 |
|
| 2/17/2007 |
Run |
Warm Up & Cool Down |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 2/17/2007 |
Run |
None |
Nordic Skiing |
1.0 mi |
15:00 |
15:00 |
|
| 2/18/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
42:32 |
8:31 |
|
| 2/20/2007 |
Run |
Bondurant 5 |
Interval |
9600.0 m |
43:50 |
7:21 |
|
| 2/21/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 2/22/2007 |
Run |
Bondurant 3 |
Tempo |
3.0 mi |
21:44 |
7:15 |
|
| 2/22/2007 |
Run |
Bondurant 1.8K |
Easy |
1.0 mi |
7:51 |
7:51 |
|
| 2/24/2007 |
Run |
Chichaqua 8 miles out and back |
Long |
8.0 mi |
1:09:00 |
8:38 |
|
| 2/25/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
44:04 |
8:49 |
|
| 2/27/2007 |
Run |
Bondurant 7 |
Fartlek |
7.0 mi |
53:45 |
7:41 |
|
| 2/28/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:15 |
7:45 |
|
| 3/1/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:57 |
7:59 |
|
| 3/3/2007 |
Run |
Tour de Bondurant 10 |
Long |
10.0 mi |
1:36:59 |
9:42 |
|
| 3/4/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
38:33 |
7:43 |
|
| 3/6/2007 |
Run |
Bondurant 9 |
Long |
9.0 mi |
1:07:03 |
7:27 |
|
| 3/7/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 3/8/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 3/9/2007 |
Run |
None |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 3/10/2007 |
Run |
None |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 3/12/2007 |
Run |
Bondurant 4 |
Tempo |
4.0 mi |
27:22 |
6:51 |
|
| 3/12/2007 |
Run |
Bondurant 1.8K |
Easy |
1.1 mi |
8:40 |
7:37 |
|
| 3/13/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Easy |
2.1 mi |
17:00 |
8:06 |
|
| 3/13/2007 |
Run |
Bondurant Track |
Interval |
8000.0 m |
39:50 |
8:01 |
|
| 3/14/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
13:45 |
6:53 |
|
| 3/15/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 3/17/2007 |
Run |
Chichaqua 11 |
Long |
11.0 mi |
1:25:30 |
7:47 |
|
| 3/18/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:15 |
7:25 |
|
| 3/20/2007 |
Run |
Bondurant Track 5 Mi warm up & cool down |
Easy |
5.0 mi |
38:41 |
7:45 |
|
| 3/20/2007 |
Run |
Bondurant Track |
Interval |
4800.0 m |
20:29 |
6:53 |
|
| 3/21/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:04 |
7:42 |
|
| 3/22/2007 |
Run |
Bondurant 6 |
Easy |
1.0 mi |
7:30 |
7:30 |
|
| 3/22/2007 |
Run |
Bondurant 6 |
Tempo |
4.0 mi |
26:35 |
6:39 |
|
| 3/22/2007 |
Run |
Bondurant 6 |
Easy |
1.0 mi |
7:33 |
7:33 |
|
| 3/24/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
31:13 |
7:49 |
|
| 3/25/2007 |
Run |
Warm Up & Cool Down |
Easy |
2.0 mi |
16:40 |
8:20 |
|
| 3/25/2007 |
Run |
Friendly Son's 10k |
Race |
10.0 km |
41:40 |
6:43 |
|
| 3/27/2007 |
Run |
East of Santiago hills |
Hill |
6.5 mi |
52:23 |
8:04 |
|
| 3/27/2007 |
Run |
Thomas Mitchell 1.5 Loop |
Hill |
1.5 mi |
13:32 |
9:02 |
|
| 3/28/2007 |
Run |
Grey's Lake |
Steady-State |
3.8 mi |
27:25 |
7:09 |
|
| 3/29/2007 |
Run |
Bondurant 6 |
Easy |
1.0 mi |
7:50 |
7:50 |
|
| 3/29/2007 |
Run |
Bondurant 6 |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 3/29/2007 |
Run |
Bondurant 6 |
Tempo |
4.0 mi |
25:17 |
6:20 |
|
| 3/31/2007 |
Run |
Striders long Run 17+ |
Long |
17.3 mi |
2:11:06 |
7:35 |
|
| 4/1/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:48 |
7:54 |
|
| 4/2/2007 |
Run |
Bondurant 8 |
Easy |
8.0 mi |
59:31 |
7:27 |
|
| 4/4/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
37:10 |
7:26 |
|
| 4/5/2007 |
Run |
Bondurant Track 5 Mi warm up & cool down |
Easy |
5.0 mi |
38:17 |
7:40 |
|
| 4/5/2007 |
Run |
Bondurant Track |
Interval |
4800.0 m |
20:48 |
6:59 |
|
| 4/6/2007 |
Run |
Old Bondurant 4 |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 4/7/2007 |
Run |
Grey's Lake |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 4/7/2007 |
Run |
Loop the Lake 8K |
Race |
8.0 km |
31:00 |
6:15 |
|
| 4/7/2007 |
Run |
Bondurant Track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 4/9/2007 |
Run |
Bondurant 4 |
Steady-State |
4.0 mi |
27:41 |
6:56 |
|
| 4/10/2007 |
Run |
Chichaqua 2 miles |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 4/11/2007 |
Run |
WFF to Sticks (long) |
Long |
8.3 mi |
1:04:52 |
7:49 |
|
| 4/12/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 4/13/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:10 |
7:35 |
|
| 4/13/2007 |
Run |
Sore Knee |
Easy |
1.6 mi |
11:27 |
7:13 |
|
| 4/14/2007 |
Run |
Iowa Speedway 8K |
Race |
8.0 km |
30:46 |
6:12 |
|
| 4/16/2007 |
Run |
Bondurant 5 |
Easy |
2.0 mi |
14:35 |
7:18 |
|
| 4/16/2007 |
Run |
Bondurant 5 |
Steady-State |
3.0 mi |
20:42 |
6:54 |
|
| 4/17/2007 |
Run |
8 mile Home to Chichaqua |
Long |
8.0 mi |
1:02:45 |
7:51 |
|
| 4/18/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
21:53 |
7:18 |
|
| 4/19/2007 |
Run |
Bondurant 4 |
Easy |
2.0 mi |
14:39 |
7:20 |
|
| 4/19/2007 |
Run |
Bondurant 4 |
Fartlek |
2.0 mi |
13:03 |
6:32 |
|
| 4/21/2007 |
Run |
Striders 8.5 |
Long |
8.6 mi |
1:04:16 |
7:29 |
|
| 4/22/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:23 |
7:28 |
|
| 4/24/2007 |
Run |
Bondurant Track 5 Mi warm up & cool down |
Easy |
5.0 mi |
38:12 |
7:39 |
|
| 4/24/2007 |
Run |
Bondurant Track |
Interval |
5700.0 m |
24:28 |
6:55 |
|
| 4/25/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:08 |
7:43 |
|
| 4/26/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
36:14 |
7:15 |
|
| 4/27/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
29:37 |
7:25 |
|
| 4/28/2007 |
Run |
Warm Up & Cool Down |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 4/28/2007 |
Run |
Drake Relays on the Road 8K |
Race |
8.0 km |
30:24 |
6:07 |
|
| 4/29/2007 |
Run |
Baxter 4 |
Steady-State |
4.0 mi |
28:32 |
7:08 |
|
| 5/1/2007 |
Run |
Bondurant 8 |
Long |
8.0 mi |
58:12 |
7:17 |
|
| 5/2/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Easy |
2.1 mi |
16:00 |
7:38 |
|
| 5/2/2007 |
Run |
Bondurant Track |
Fartlek |
3600.0 m |
16:00 |
7:10 |
|
| 5/3/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 5/4/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
21:52 |
7:18 |
|
| 5/5/2007 |
Run |
Drake 11.8 |
Long |
11.8 mi |
1:24:55 |
7:12 |
|
| 5/6/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:50 |
7:37 |
|
| 5/8/2007 |
Run |
Bondurant 2 |
Easy |
0.9 mi |
6:51 |
7:37 |
|
| 5/8/2007 |
Run |
Bondurant Track 4 Mi warm-up & cool-down |
Easy |
4.0 mi |
31:15 |
7:49 |
|
| 5/8/2007 |
Run |
Bondurant Track |
Interval |
3200.0 m |
12:25 |
6:15 |
|
| 5/8/2007 |
Run |
Bondurant 2 |
Tempo |
1.1 mi |
6:35 |
6:00 |
|
| 5/9/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:10 |
7:44 |
|
| 5/10/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
2.0 mi |
15:14 |
7:37 |
|
| 5/10/2007 |
Run |
Bondurant 5 Rainy Day |
Tempo |
3.0 mi |
17:59 |
6:00 |
|