| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/7/2017 |
Run |
Carbondale, MO |
Easy |
1.1 mi |
8:00 |
7:17 |
 |
| 11/25/2016 |
Run |
healthpoint fitness treadmill |
recovery run |
3.0 mi |
25:00 |
8:20 |
|
| 11/14/2016 |
Run |
Cape city streets |
Easy |
8.0 mi |
1:04:30 |
8:02 |
|
| 5/11/2016 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.7 mi |
14:00 |
8:15 |
|
| 3/18/2016 |
Run |
Scott county roads |
Easy |
2.7 mi |
22:30 |
8:20 |
|
| 1/20/2016 |
Run |
HealthPoint Fitness-Cape |
recovery run |
1.6 mi |
14:00 |
8:45 |
|
| 1/8/2016 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
2.0 mi |
16:30 |
8:15 |
|
| 12/16/2015 |
Run |
healthpoint fitness treadmill |
recovery run |
1.4 mi |
12:20 |
8:49 |
|
| 12/11/2015 |
Run |
Cape city streets |
Easy |
4.2 mi |
29:03 |
6:55 |
|
| 12/1/2015 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.4 mi |
12:00 |
8:35 |
|
| 11/26/2015 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.1 mi |
9:00 |
8:11 |
|
| 11/23/2015 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.1 mi |
9:30 |
8:39 |
|
| 11/15/2015 |
Run |
Osage Trail - Cape |
Easy |
5.4 mi |
46:00 |
8:32 |
|
| 9/11/2015 |
Run |
Cape city streets |
Hill |
7.3 mi |
53:30 |
7:20 |
|
| 8/29/2015 |
Run |
Cape city streets |
Easy |
5.0 mi |
50:00 |
10:00 |
|
| 8/21/2015 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.5 mi |
13:00 |
8:40 |
|
| 8/17/2015 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.3 mi |
11:30 |
8:51 |
|
| 8/15/2015 |
Run |
Chaffee county roads |
Easy |
4.3 mi |
50:00 |
11:38 |
|
| 8/14/2015 |
Run |
Cape city streets |
Easy |
3.7 mi |
30:00 |
8:07 |
|
| 7/25/2015 |
Run |
Scott City streets |
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 7/22/2015 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.0 mi |
|
|
|
| 7/21/2015 |
Run |
Cape city streets |
Hill |
7.1 mi |
50:41 |
7:09 |
|
| 3/22/2015 |
Run |
Arena Park mile loop |
Easy |
2.5 mi |
21:00 |
8:24 |
|
| 3/20/2015 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
2.3 mi |
20:00 |
8:42 |
|
| 3/15/2015 |
Run |
Cape city streets |
Easy |
3.0 mi |
23:50 |
7:57 |
|
| 12/1/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
2.4 mi |
19:00 |
7:55 |
|
| 11/17/2014 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.8 mi |
15:00 |
8:20 |
|
| 11/15/2014 |
Run |
HealthPoint Fitness-Cape |
Easy |
5.4 mi |
43:00 |
7:58 |
|
| 11/13/2014 |
Run |
HealthPoint Fitness-Cape |
Interval |
7.7 mi |
1:00:00 |
7:48 |
|
| 11/11/2014 |
Run |
Healthpoint Fitness Indoor Track |
Hill |
5.7 mi |
41:51 |
7:20 |
|
| 10/15/2014 |
Run |
healthpoint fitness treadmill |
Tempo |
6.4 mi |
|
|
|
| 10/10/2014 |
Run |
HealthPoint Fitness-Cape |
Easy |
2.6 mi |
20:00 |
7:42 |
|
| 7/23/2014 |
Run |
healthpoint fitness treadmill |
Easy |
2.1 mi |
18:20 |
8:44 |
|
| 7/20/2014 |
Run |
Scott City streets |
Easy |
2.0 mi |
17:15 |
8:38 |
|
| 7/19/2014 |
Run |
Cape Jr. High track |
Easy |
1.4 mi |
13:08 |
9:23 |
|
| 7/14/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
2.2 mi |
|
|
|
| 7/12/2014 |
Run |
Cape city streets |
Easy |
1.4 mi |
12:09 |
8:41 |
|
| 5/20/2014 |
Run |
Cape city streets |
Hill |
6.7 mi |
51:25 |
7:41 |
|
| 1/5/2014 |
Run |
Scott City streets |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 12/29/2013 |
Run |
Osage Trail - Cape |
Long |
8.3 mi |
1:10:00 |
8:27 |
|
| 11/24/2013 |
Run |
Osage Trail - Cape |
Long |
4.1 mi |
32:17 |
7:53 |
|
| 11/5/2013 |
Run |
healthpoint fitness treadmill |
Easy |
5.3 mi |
41:40 |
7:52 |
|
| 11/1/2013 |
Run |
Scott City streets |
Easy |
4.2 mi |
33:00 |
7:51 |
|
| 10/18/2013 |
Run |
healthpoint fitness treadmill |
Tempo |
9.0 mi |
1:03:10 |
7:02 |
|
| 10/13/2013 |
Run |
Osage Trail - Cape |
Easy |
8.3 mi |
1:22:00 |
9:53 |
|
| 10/8/2013 |
Run |
Cape city streets |
Easy |
9.7 mi |
1:16:31 |
7:54 |
|
| 10/2/2013 |
Run |
Cape city streets |
Tempo |
12.4 mi |
1:29:12 |
7:12 |
|
| 9/29/2013 |
Run |
Cape city streets |
Long |
6.9 mi |
50:33 |
7:20 |
|
| 9/25/2013 |
Run |
Cape city streets |
Easy |
7.3 mi |
57:55 |
7:57 |
|
| 9/19/2013 |
Run |
Cape city streets |
Easy |
5.1 mi |
39:49 |
7:49 |
|
| 9/15/2013 |
Run |
COR course and Osage trail |
Easy |
2.5 mi |
45:00 |
18:00 |
|
| 9/10/2013 |
Run |
healthpoint fitness treadmill |
Easy |
4.2 mi |
32:00 |
7:38 |
|
| 9/8/2013 |
Run |
Osage Trail - Cape |
Long |
9.2 mi |
1:14:23 |
8:04 |
|
| 8/28/2013 |
Run |
Cape city streets |
Easy |
4.4 mi |
35:11 |
8:00 |
|
| 8/20/2013 |
Run |
Cape city streets |
Easy |
9.6 mi |
1:14:12 |
7:44 |
|
| 8/16/2013 |
Run |
Cape city streets |
Easy |
5.8 mi |
46:30 |
8:02 |
|
| 8/11/2013 |
Run |
COR course and Osage trail |
Long |
14.9 mi |
1:47:10 |
7:12 |
|
| 8/3/2013 |
Run |
Osage Trail - Cape |
Easy |
8.5 mi |
1:25:00 |
9:59 |
|
| 7/30/2013 |
Run |
healthpoint fitness treadmill |
Easy |
4.2 mi |
33:00 |
7:52 |
|
| 7/27/2013 |
Run |
Keota Iowa |
Easy |
8.1 mi |
1:03:00 |
7:47 |
|
| 7/17/2013 |
Run |
Cape city streets |
Interval |
12.2 mi |
1:30:00 |
7:23 |
|
| 7/14/2013 |
Run |
Cape city streets |
Long |
13.4 mi |
1:45:00 |
7:51 |
|
| 7/7/2013 |
Run |
2013 COR course |
Long |
15.1 mi |
2:02:23 |
8:06 |
|
| 7/2/2013 |
Run |
SEMO outdoor track |
Easy |
4.6 mi |
40:00 |
8:42 |
|
| 6/27/2013 |
Run |
Cape city streets |
Hill |
10.6 mi |
1:20:00 |
7:33 |
|
| 6/21/2013 |
Run |
Des Moines, IA streets |
Easy |
7.6 mi |
1:04:10 |
8:27 |
|
| 6/18/2013 |
Run |
Osage Trail - Cape |
Easy |
9.3 mi |
1:12:50 |
7:50 |
|
| 6/15/2013 |
Run |
Cape city streets |
Easy |
6.0 mi |
1:00:00 |
10:00 |
|
| 6/14/2013 |
Run |
Cape city streets |
Easy |
3.6 mi |
30:30 |
8:29 |
|
| 6/9/2013 |
Run |
Cape city streets |
Long |
8.5 mi |
|
|
|
| 6/7/2013 |
Run |
Cape city streets |
Hill |
8.0 mi |
1:01:00 |
7:38 |
|
| 6/2/2013 |
Run |
Cape city streets |
Long |
14.8 mi |
2:00:00 |
8:06 |
|
| 5/25/2013 |
Run |
Cape city streets |
Easy |
4.8 mi |
37:04 |
7:44 |
|
| 5/20/2013 |
Run |
Cape city streets |
Easy |
6.3 mi |
52:00 |
8:16 |
|
| 5/17/2013 |
Run |
Scott City streets |
Easy |
10.0 mi |
1:15:39 |
7:34 |
|
| 5/9/2013 |
Run |
healthpoint fitness treadmill |
Easy |
3.0 mi |
24:50 |
8:17 |
|
| 4/30/2013 |
Run |
Osage Trail - Cape |
Easy |
6.0 mi |
50:00 |
8:20 |
|
| 4/25/2013 |
Run |
Cape city streets |
Easy |
5.7 mi |
50:00 |
8:47 |
|
| 4/21/2013 |
Run |
Charleston MO streets |
Easy |
4.7 mi |
1:05:00 |
13:50 |
|
| 4/17/2013 |
Run |
Cape city streets |
Easy |
3.6 mi |
30:00 |
8:18 |
|
| 4/14/2013 |
Run |
Osage Trail - Cape |
Easy |
4.3 mi |
40:00 |
9:19 |
|
| 4/9/2013 |
Run |
Cape city streets |
Easy |
6.8 mi |
52:30 |
7:44 |
|
| 4/6/2013 |
Run |
Cape city streets |
Easy |
5.6 mi |
1:10:00 |
12:29 |
|
| 4/2/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
3.0 mi |
28:00 |
9:20 |
|
| 3/29/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
7.5 mi |
1:02:00 |
8:16 |
|
| 3/22/2013 |
Run |
Cape city streets |
Easy |
10.4 mi |
1:25:00 |
8:11 |
|
| 3/15/2013 |
Run |
Arena Park mile loop |
Easy |
7.6 mi |
1:20:00 |
10:32 |
|
| 3/10/2013 |
Run |
Cape city streets |
Long |
5.8 mi |
50:00 |
8:38 |
|
| 3/10/2013 |
Run |
Cape city streets |
Long |
5.8 mi |
50:00 |
8:38 |
|
| 2/25/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
1.0 mi |
9:20 |
9:20 |
|
| 2/22/2013 |
Run |
Cape city streets |
Easy |
5.6 mi |
|
|
|
| 2/19/2013 |
Run |
osage center xc loop |
Tempo |
10.3 mi |
1:11:15 |
6:56 |
|
| 2/11/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
6.5 mi |
50:00 |
7:42 |
|
| 2/5/2013 |
Run |
Osage Trail - Cape |
Easy |
6.8 mi |
1:00:00 |
8:50 |
|
| 1/23/2013 |
Run |
Cape city streets |
Easy |
5.8 mi |
47:30 |
8:12 |
|
| 1/14/2013 |
Run |
healthpoint fitness treadmill |
Easy |
5.4 mi |
43:00 |
7:57 |
|
| 1/9/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
3.5 mi |
32:00 |
9:09 |
|
| 12/17/2012 |
Run |
HealthPoint Fitness-Cape |
recovery run |
5.4 mi |
45:00 |
8:20 |
|
| 12/3/2012 |
Run |
Cape city streets |
Easy |
5.7 mi |
41:43 |
7:20 |
|
| 11/12/2012 |
Run |
Cape city streets |
Easy |
4.3 mi |
33:08 |
7:43 |
|