| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/10/2009 |
Run |
tread mill wilsons |
Easy |
1.0 mi |
10:00 |
10:00 |
 |
| 11/10/2009 |
Run |
outdoors boonville |
Easy |
4.2 mi |
34:30 |
8:18 |
|
| 11/10/2009 |
Run |
tread mill wilsons |
Easy |
9.0 mi |
1:07:30 |
7:30 |
|
| 11/9/2009 |
Run |
outdoors boonville |
Easy |
4.1 mi |
41:36 |
10:15 |
|
| 11/8/2009 |
Run |
outdoors boonville |
Long |
18.0 mi |
2:10:50 |
7:17 |
|
| 11/7/2009 |
Run |
outdoors boonville |
Easy |
10.0 mi |
1:26:23 |
8:39 |
|
| 11/6/2009 |
Run |
tread mill wilsons |
Easy |
3.0 mi |
25:00 |
8:20 |
|
| 11/6/2009 |
Run |
tread mill wilsons |
Tempo |
5.0 mi |
32:15 |
6:27 |
|
| 11/5/2009 |
Run |
outdoors columbia |
Easy |
5.0 mi |
37:38 |
7:32 |
|
| 11/4/2009 |
Run |
outdoors columbia |
Easy |
12.0 mi |
1:32:25 |
7:43 |
|
| 11/3/2009 |
Run |
1/4 mile on k field |
Interval |
3.0 mi |
16:45 |
5:35 |
|
| 11/3/2009 |
Run |
outdoors columbia |
Easy |
7.1 mi |
56:00 |
7:54 |
|
| 11/2/2009 |
Run |
outdoors columbia |
Easy |
6.1 mi |
50:30 |
8:21 |
|
| 11/2/2009 |
Run |
outdoors boonville |
Easy |
3.1 mi |
25:05 |
8:11 |
|
| 11/1/2009 |
Run |
outdoors boonville |
Easy |
4.4 mi |
48:11 |
10:52 |
|
| 11/1/2009 |
Run |
outdoors boonville |
Long |
14.3 mi |
1:43:38 |
7:14 |
|
| 10/31/2009 |
Run |
outdoors columbia |
Long |
15.1 mi |
1:50:25 |
7:18 |
|
| 10/30/2009 |
Run |
tread mill wilsons |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 10/29/2009 |
Run |
tread mill wilsons |
Easy |
10.0 mi |
1:20:00 |
8:00 |
|
| 10/28/2009 |
Run |
outdoors columbia |
Easy |
10.0 mi |
1:17:42 |
7:49 |
|
| 10/27/2009 |
Run |
tread mill wilsons |
Easy |
3.0 mi |
26:00 |
8:40 |
|
| 10/27/2009 |
Run |
tread mill wilsons |
Tempo |
5.0 mi |
32:15 |
6:27 |
|
| 10/26/2009 |
Run |
trail boonville |
moderate run |
8.0 mi |
56:19 |
7:03 |
|
| 10/24/2009 |
Run |
outdoors columbia |
Long |
3.6 mi |
38:00 |
10:34 |
|
| 10/24/2009 |
Run |
outdoors columbia |
Long |
12.0 mi |
1:37:09 |
8:06 |
|
| 10/22/2009 |
Run |
tread mill wilsons |
Easy |
7.0 mi |
1:00:00 |
8:35 |
|
| 10/21/2009 |
Run |
outdoors boonville |
moderate run |
10.0 mi |
1:11:37 |
7:10 |
|
| 10/20/2009 |
Run |
outdoors boonville |
Easy |
3.0 mi |
26:30 |
8:50 |
|
| 10/19/2009 |
Run |
outdoors boonville |
Long |
18.4 mi |
2:24:19 |
7:50 |
|
| 10/18/2009 |
Run |
outdoors columbia |
Easy |
6.0 mi |
1:02:30 |
10:25 |
|
| 10/18/2009 |
Run |
outdoors columbia |
Interval |
2.0 mi |
11:37 |
5:49 |
|
| 10/17/2009 |
Run |
outdoors columbia |
Easy |
9.5 mi |
1:16:32 |
8:04 |
|
| 10/16/2009 |
Run |
outdoors boonville |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 10/15/2009 |
Run |
outdoors boonville |
Tempo |
6.0 mi |
39:32 |
6:36 |
|
| 10/15/2009 |
Run |
outdoors boonville |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 10/14/2009 |
Run |
out door run boonville/2.96 loop on trail |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 10/14/2009 |
Run |
out door run boonville/2.96 loop on trail |
vo2 max |
3.0 mi |
18:39 |
6:13 |
|
| 10/13/2009 |
Run |
tread mill wilsons |
Easy |
4.0 mi |
34:16 |
8:34 |
|
| 10/12/2009 |
Run |
outdoors boonville |
Easy |
6.0 mi |
44:43 |
7:25 |
|
| 10/11/2009 |
Run |
outdoors boonville |
Easy |
13.1 mi |
1:48:58 |
8:20 |
|
| 10/10/2009 |
Run |
outdoors columbia |
Easy |
6.7 mi |
55:15 |
8:15 |
|
| 10/9/2009 |
Run |
outdoors boonville |
Easy |
4.0 mi |
32:16 |
8:04 |
|
| 10/7/2009 |
Run |
out door run columbia |
Easy |
5.3 mi |
57:30 |
10:51 |
|
| 10/6/2009 |
Run |
loop at rolling hills park |
Easy |
4.1 mi |
33:49 |
8:13 |
|
| 10/4/2009 |
Run |
minneapolis |
Race |
26.2 mi |
3:05:18 |
7:05 |
|
| 10/3/2009 |
Run |
minneapolis |
Easy |
3.0 mi |
29:12 |
9:44 |
|
| 10/2/2009 |
Run |
out door run boonville |
Easy |
4.0 mi |
|
|
|
| 10/1/2009 |
Run |
mkt trail |
Easy |
2.0 mi |
13:04 |
6:32 |
|
| 10/1/2009 |
Run |
mkt trail |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 9/29/2009 |
Run |
mkt trail |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 9/27/2009 |
Run |
mkt trail |
Long |
14.4 mi |
1:53:30 |
7:53 |
|
| 9/25/2009 |
Run |
mkt trail |
Easy |
5.0 mi |
41:00 |
8:12 |
|
| 9/23/2009 |
Run |
track at ymca |
Interval |
3.0 mi |
18:32 |
6:11 |
|
| 9/23/2009 |
Run |
to ymca track, some track, back |
Easy |
3.0 mi |
25:00 |
8:20 |
|
| 9/22/2009 |
Run |
1.10 mile loop starting at home |
Easy |
1.1 mi |
11:00 |
10:00 |
|
| 9/21/2009 |
Run |
tread mill wilsons |
Long |
16.0 mi |
2:05:00 |
7:49 |
|
| 9/20/2009 |
Run |
st louis race tower grove park |
Race |
6.2 mi |
37:59 |
6:08 |
|
| 9/19/2009 |
Run |
2.96-3.10 loop and back |
moderate run |
5.0 mi |
36:29 |
7:18 |
|
| 9/18/2009 |
Run |
mixed routes |
Easy |
3.6 mi |
26:47 |
7:27 |
|
| 9/17/2009 |
Run |
over the bride and back |
Easy |
4.0 mi |
39:00 |
9:45 |
|
| 9/16/2009 |
Run |
track at ymca |
Interval |
1.8 mi |
11:00 |
5:59 |
|
| 9/16/2009 |
Run |
to ymca track, some track, back |
Easy |
5.3 mi |
43:00 |
8:12 |
|
| 9/15/2009 |
Run |
stephens lake |
moderate run |
6.8 mi |
48:21 |
7:07 |
|
| 9/13/2009 |
Run |
mixed routes |
Long |
20.0 mi |
2:40:00 |
8:00 |
|
| 9/12/2009 |
Run |
out door to mcds and then pilot & home |
Easy |
9.4 mi |
1:12:45 |
7:44 |
|
| 9/11/2009 |
Run |
work to red rubber track and some laps |
Tempo |
5.3 mi |
36:30 |
6:58 |
|
| 9/10/2009 |
Run |
trail in columbia |
Tempo |
8.0 mi |
54:30 |
6:49 |
|
| 9/8/2009 |
Run |
trail in columbia |
Easy |
10.0 mi |
1:15:15 |
7:32 |
|
| 9/7/2009 |
Run |
outdoors boonville |
Easy |
2.0 mi |
16:36 |
8:18 |
|
| 9/7/2009 |
Run |
2.96-3.10? |
Tempo |
3.0 mi |
18:30 |
6:10 |
|
| 9/6/2009 |
Run |
out door run boonville/5.27 loop |
Easy |
5.3 mi |
59:00 |
11:12 |
|
| 9/5/2009 |
Run |
loop at rolling hills park |
Long |
15.0 mi |
2:00:00 |
8:00 |
|
| 9/4/2009 |
Run |
tread mill wilsons |
Easy |
8.0 mi |
1:04:00 |
8:00 |
|
| 9/3/2009 |
Run |
2.96-3.10? |
Interval |
3.0 mi |
17:40 |
5:54 |
|
| 9/3/2009 |
Run |
2.96-3.10? |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 9/2/2009 |
Run |
2.96-3.10? |
Easy |
5.0 mi |
38:09 |
7:38 |
|
| 9/1/2009 |
Run |
mkt trail |
moderate run |
12.3 mi |
1:33:15 |
7:37 |
|
| 8/30/2009 |
Run |
2.96-3.10? |
Long |
18.0 mi |
2:03:52 |
6:53 |
|
| 8/30/2009 |
Run |
2.96-3.10? |
Long |
3.0 mi |
23:30 |
7:50 |
|
| 8/29/2009 |
Run |
tread mill wilsons |
Interval |
1.0 mi |
6:00 |
6:00 |
|
| 8/29/2009 |
Run |
tread mill wilsons |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 8/28/2009 |
Run |
mkt trail |
Tempo |
8.0 mi |
55:06 |
6:54 |
|
| 8/27/2009 |
Run |
wilsons tread mill |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 8/27/2009 |
Run |
wilsons tread mill |
Tempo |
6.0 mi |
41:00 |
6:50 |
|
| 8/25/2009 |
Run |
trail in columbia |
moderate run |
10.5 mi |
1:25:00 |
8:06 |
|
| 8/24/2009 |
Run |
2.96-3.10? |
Easy |
5.0 mi |
38:15 |
7:39 |
|
| 8/23/2009 |
Run |
2.96-3.10? |
Easy |
3.0 mi |
23:00 |
7:40 |
|
| 8/23/2009 |
Run |
2.96-3.10? |
Tempo |
12.0 mi |
1:20:59 |
6:45 |
|