| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/13/2009 |
Weights |
|
|
|
50:00 |
|
 |
| 10/19/2009 |
Weights |
|
|
|
1:00 |
|
|
| 11/8/2009 |
Weights |
|
|
|
1:00 |
|
|
| 11/30/2009 |
Weights |
|
|
|
1:00 |
|
|
| 12/7/2009 |
Weights |
|
|
|
1:00 |
|
|
| 12/7/2009 |
Weights |
|
|
|
1:00 |
|
|
| 12/10/2009 |
Weights |
|
|
|
1:00 |
|
|
| 10/16/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 10/17/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 9/16/2013 |
Weights |
|
|
|
40:00 |
|
|
| 4/29/2008 |
Run |
Exploration route 1 |
Hill |
5.0 mi |
44:39 |
8:52 |
|
| 5/3/2008 |
Run |
Bahnson Loop w/ Dog |
Easy |
4.1 mi |
38:01 |
9:13 |
|
| 5/4/2008 |
Run |
7 mile course |
Long |
7.0 mi |
1:07:06 |
9:33 |
|
| 5/5/2008 |
Run |
4 mile loop |
Easy |
4.0 mi |
36:15 |
9:04 |
|
| 5/7/2008 |
Run |
4 mile loop |
Easy |
4.0 mi |
|
|
|
| 5/8/2008 |
Run |
Country Club 5 |
Hill |
4.8 mi |
44:37 |
9:16 |
|
| 5/11/2008 |
Run |
8 mile course |
Long |
8.0 mi |
1:16:06 |
9:32 |
|
| 5/13/2008 |
Run |
4 mile ez loop |
Fartlek |
4.1 mi |
36:21 |
8:54 |
|
| 5/15/2008 |
Run |
Medium Hill Run |
Hill |
5.7 mi |
51:50 |
9:11 |
|
| 5/18/2008 |
Run |
4 mile ez loop |
Easy |
4.1 mi |
37:42 |
9:14 |
|
| 5/21/2008 |
Run |
4 mile ez loop |
Easy |
4.1 mi |
37:47 |
9:15 |
|
| 5/23/2008 |
Run |
4 mile ez loop |
Easy |
4.1 mi |
38:41 |
9:28 |
|
| 5/24/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
46:15 |
9:11 |
|
| 5/25/2008 |
Run |
8 mile course |
Easy |
8.0 mi |
1:18:51 |
9:53 |
|
| 5/28/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
45:28 |
9:02 |
|
| 5/30/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
44:44 |
8:53 |
|
| 6/5/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
46:27 |
9:13 |
|
| 6/6/2008 |
Run |
4 mile ez loop |
Easy |
4.1 mi |
37:34 |
9:12 |
|
| 6/8/2008 |
Run |
5 mile course |
Fartlek |
5.0 mi |
45:14 |
8:59 |
|
| 6/10/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
45:14 |
8:59 |
|
| 7/8/2008 |
Run |
Bike Path |
Easy |
4.0 mi |
41:10 |
10:18 |
|
| 7/9/2008 |
Run |
Bike Path |
Easy |
4.0 mi |
29:10 |
7:18 |
|
| 7/11/2008 |
Run |
Bike Path |
Easy |
5.0 mi |
46:57 |
9:24 |
|
| 7/13/2008 |
Run |
Bike Path |
Easy |
5.0 mi |
44:14 |
8:51 |
|
| 7/15/2008 |
Run |
Bike Path |
Easy |
5.0 mi |
43:50 |
8:46 |
|
| 7/17/2008 |
Run |
Bike Path |
Easy |
6.0 mi |
52:30 |
8:45 |
|
| 7/18/2008 |
Run |
4 mile course - no dog |
Tempo |
4.2 mi |
36:17 |
8:43 |
|
| 7/20/2008 |
Run |
8 mile course |
Long |
8.0 mi |
1:18:56 |
9:53 |
|
| 7/21/2008 |
Run |
Bike Path |
Tempo |
4.0 mi |
32:56 |
8:14 |
|
| 7/23/2008 |
Run |
Bike Path |
Easy |
6.0 mi |
54:28 |
9:05 |
|
| 7/24/2008 |
Run |
Bike Path |
Long |
8.0 mi |
1:13:40 |
9:13 |
|
| 7/25/2008 |
Run |
Bike Path |
Tempo |
4.0 mi |
32:47 |
8:12 |
|
| 7/27/2008 |
Run |
8 mile course |
Long |
7.0 mi |
1:05:45 |
9:21 |
|
| 7/28/2008 |
Run |
5 mile hill course - no dog |
Easy |
5.2 mi |
46:37 |
9:00 |
|
| 7/30/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
45:09 |
8:58 |
|
| 8/4/2008 |
Run |
5 mile course |
Easy |
5.0 mi |
45:58 |
9:08 |
|
| 8/5/2008 |
Run |
5.5 Mile run with dog |
Easy |
5.6 mi |
48:46 |
8:45 |
|
| 8/7/2008 |
Run |
5.5 Mile run with dog |
Tempo |
5.6 mi |
48:41 |
8:44 |
|
| 8/9/2008 |
Run |
5.5 Mile run with dog |
Tempo |
5.6 mi |
49:21 |
8:51 |
|
| 8/10/2008 |
Run |
Bike Path |
Long |
8.0 mi |
1:14:40 |
9:20 |
|
| 8/12/2008 |
Run |
Bike Path |
Tempo |
6.0 mi |
50:58 |
8:30 |
|
| 8/13/2008 |
Run |
4 mile ez loop |
Tempo |
4.1 mi |
35:11 |
8:37 |
|
| 8/16/2008 |
Run |
8 mile course |
Long |
8.0 mi |
1:22:13 |
10:18 |
|
| 8/17/2008 |
Run |
Bike Path |
Long |
9.0 mi |
1:32:09 |
10:15 |
|
| 8/19/2008 |
Run |
4 mile loop |
Easy |
4.0 mi |
35:58 |
9:00 |
|
| 8/20/2008 |
Run |
4 mile loop |
Easy |
4.0 mi |
36:44 |
9:11 |
|
| 8/25/2008 |
Run |
5.5 Mile run with dog |
Easy |
5.6 mi |
49:30 |
8:53 |
|
| 2/15/2009 |
Run |
4 miles - bike path |
Tempo |
4.0 mi |
33:42 |
8:26 |
|
| 2/17/2009 |
Run |
8 miles - bike path |
Long |
8.0 mi |
1:11:06 |
8:54 |
|
| 2/19/2009 |
Run |
8 miles - bike path |
Long |
8.0 mi |
1:13:12 |
9:09 |
|
| 2/24/2009 |
Run |
6.9 miles / 60 minutes |
Tempo |
6.9 mi |
1:00:08 |
8:43 |
|
| 3/4/2009 |
Run |
8 miles - bike path |
Long |
8.0 mi |
1:12:51 |
9:07 |
|
| 3/8/2009 |
Run |
5 K course |
Easy |
3.1 mi |
27:10 |
8:46 |
|
| 3/14/2009 |
Run |
5 mile St. Pats Run |
Race |
5.0 mi |
39:00 |
7:48 |
|
| 3/17/2009 |
Run |
hour course |
Long |
7.1 mi |
59:18 |
8:19 |
|
| 4/13/2009 |
Run |
Bike Path |
Easy |
6.0 mi |
50:11 |
8:22 |
|
| 4/16/2009 |
Run |
AM Course |
Easy |
4.9 mi |
43:06 |
8:46 |
|
| 4/19/2009 |
Run |
Bike Path |
Long |
8.0 mi |
1:11:01 |
8:53 |
|
| 4/21/2009 |
Run |
5 mile hill course - no dog |
Hill |
5.2 mi |
44:44 |
8:39 |
|
| 4/22/2009 |
Run |
6 mile course |
Easy |
6.0 mi |
54:00 |
8:58 |
|
| 4/23/2009 |
Run |
5 mile course |
Easy |
5.0 mi |
43:56 |
8:44 |
|
| 4/25/2009 |
Run |
Bike Path |
Tempo |
4.0 mi |
31:12 |
7:48 |
|
| 4/26/2009 |
Run |
Bike Path |
Long |
9.0 mi |
1:19:09 |
8:48 |
|
| 4/28/2009 |
Run |
Bike Path |
Easy |
5.0 mi |
40:57 |
8:12 |
|
| 4/29/2009 |
Run |
Bike Path |
Easy |
6.0 mi |
49:12 |
8:12 |
|
| 4/30/2009 |
Run |
6 mile course |
Hill |
6.0 mi |
50:35 |
8:24 |
|
| 5/3/2009 |
Run |
Bike Path |
Long |
9.0 mi |
1:17:23 |
8:36 |
|
| 5/5/2009 |
Run |
5 mile course |
Easy |
5.0 mi |
39:30 |
7:51 |
|
| 5/6/2009 |
Run |
Bike Path |
Long |
7.0 mi |
57:53 |
8:17 |
|
| 5/7/2009 |
Run |
6 mile course |
Hill |
6.0 mi |
54:20 |
9:01 |
|
| 5/9/2009 |
Run |
5 mile course |
Easy |
5.0 mi |
38:54 |
7:44 |
|
| 5/10/2009 |
Run |
Bike Path |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 5/12/2009 |
Run |
Bike Path |
Easy |
4.0 mi |
32:37 |
8:10 |
|
| 5/14/2009 |
Run |
4 mile ez loop |
Fartlek |
4.1 mi |
30:38 |
7:30 |
|
| 5/16/2009 |
Run |
4 mile ez loop |
Easy |
4.1 mi |
31:59 |
7:50 |
|
| 5/17/2009 |
Run |
Bike Path |
Long |
10.0 mi |
1:23:19 |
8:20 |
|
| 5/19/2009 |
Run |
6 miles from Chase Suites Des Moines |
Easy |
6.0 mi |
51:12 |
8:33 |
|
| 5/20/2009 |
Run |
Bike Path |
Easy |
8.0 mi |
1:12:41 |
9:06 |
|
| 5/21/2009 |
Run |
6 mile course |
Easy |
6.0 mi |
50:49 |
8:26 |
|
| 5/23/2009 |
Run |
4 mile loop |
Tempo |
3.9 mi |
30:50 |
7:56 |
|
| 5/24/2009 |
Run |
Bike Path |
Long |
10.0 mi |
1:39:49 |
9:59 |
|
| 5/26/2009 |
Run |
6 mile course |
Tempo |
6.0 mi |
47:38 |
7:54 |
|
| 5/27/2009 |
Run |
Bike Path |
Tempo |
8.0 mi |
1:08:00 |
8:30 |
|
| 5/28/2009 |
Run |
Bike Path |
Tempo |
7.0 mi |
57:24 |
8:12 |
|
| 5/30/2009 |
Run |
4 mile course - no dog |
Easy |
4.2 mi |
35:12 |
8:27 |
|
| 5/31/2009 |
Run |
Canaries Run |
Race |
5.0 km |
22:40 |
7:18 |
|
| 6/2/2009 |
Run |
Bike Path |
Tempo |
6.0 mi |
47:02 |
7:51 |
|
| 6/4/2009 |
Run |
5 mile hill course - no dog |
Easy |
5.2 mi |
44:29 |
8:36 |
|
| 6/6/2009 |
Run |
4 mile course - no dog |
Fartlek |
4.2 mi |
33:39 |
8:05 |
|
| 6/7/2009 |
Run |
SF Half marathon route |
Long |
12.3 mi |
1:55:04 |
9:21 |
|