| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/28/2015 |
Run |
healthpoint fitness treadmill |
Easy |
2.5 mi |
23:00 |
9:12 |
 |
| 12/31/2014 |
Run |
HealthPoint Fitness-Cape |
Easy |
2.9 mi |
24:00 |
8:17 |
|
| 7/30/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.6 mi |
13:00 |
8:08 |
|
| 5/14/2014 |
Run |
HealthPoint Fitness-Cape |
recovery run |
1.5 mi |
13:00 |
8:40 |
|
| 5/14/2014 |
Run |
HealthPoint Fitness-Cape |
Tempo |
5.4 mi |
38:00 |
7:03 |
|
| 5/9/2014 |
Run |
healthpoint fitness treadmill |
Easy |
6.0 mi |
|
|
|
| 4/24/2014 |
Run |
DSM Lincoln HS track |
Easy |
3.5 mi |
|
|
|
| 4/22/2014 |
Run |
healthpoint fitness treadmill |
Easy |
3.8 mi |
30:00 |
7:54 |
|
| 3/8/2014 |
Run |
healthpoint fitness treadmill |
Easy |
0.7 mi |
6:00 |
9:14 |
|
| 3/5/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.5 mi |
13:00 |
8:40 |
|
| 3/4/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
4.0 mi |
32:00 |
8:00 |
|
| 2/21/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.3 mi |
10:40 |
8:13 |
|
| 2/5/2014 |
Run |
HealthPoint Fitness-Cape |
Interval |
7.7 mi |
55:00 |
7:09 |
|
| 1/31/2014 |
Run |
Cape city streets |
Easy |
7.1 mi |
58:40 |
8:16 |
|
| 1/22/2014 |
Run |
HealthPoint Fitness-Cape |
Interval |
9.5 mi |
1:05:00 |
6:51 |
|
| 1/19/2014 |
Run |
Arena Park area |
Long |
7.0 mi |
49:15 |
7:03 |
|
| 1/14/2014 |
Run |
HealthPoint Fitness-Cape |
Easy |
7.9 mi |
1:00:00 |
7:35 |
|
| 1/11/2014 |
Run |
Cape city streets |
recovery run |
3.8 mi |
30:15 |
7:58 |
|
| 12/26/2013 |
Run |
healthpoint fitness treadmill |
Interval |
7.7 mi |
|
|
|
| 12/25/2013 |
Run |
Scott City streets |
Easy |
6.8 mi |
51:36 |
7:36 |
|
| 12/22/2013 |
Run |
Cape city streets |
Long |
4.5 mi |
29:26 |
6:33 |
|
| 12/18/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
8.3 mi |
1:00:00 |
7:14 |
|
| 12/15/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
5.5 mi |
41:00 |
7:28 |
|
| 12/9/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 12/8/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 12/1/2013 |
Run |
ToyBox/Broadway Mile |
Race |
1.0 mi |
5:14 |
5:14 |
|
| 12/1/2013 |
Run |
Cape city streets |
Easy |
6.4 mi |
50:00 |
7:49 |
|
| 11/27/2013 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
4.6 mi |
36:00 |
7:50 |
|
| 11/20/2013 |
Run |
healthpoint fitness treadmill |
Tempo |
9.6 mi |
1:06:00 |
6:53 |
|
| 11/10/2013 |
Run |
Cape city streets |
Long |
5.0 mi |
32:37 |
6:32 |
|
| 11/7/2013 |
Run |
healthpoint fitness treadmill |
Easy |
6.2 mi |
51:00 |
8:14 |
|
| 10/30/2013 |
Run |
healthpoint fitness treadmill |
Easy |
4.2 mi |
31:37 |
7:32 |
|
| 10/6/2013 |
Run |
Osage Trail - Cape |
Long |
8.2 mi |
57:14 |
6:59 |
|
| 10/4/2013 |
Run |
Cape city streets |
Easy |
8.1 mi |
1:00:40 |
7:30 |
|
| 10/1/2013 |
Run |
Cape city streets |
Hill |
7.5 mi |
54:56 |
7:19 |
|
| 9/27/2013 |
Run |
Scott City Park and streets |
Easy |
4.2 mi |
40:00 |
9:32 |
|
| 9/15/2013 |
Run |
2013 COR course |
Race |
13.1 mi |
1:21:05 |
6:11 |
|
| 8/28/2013 |
Run |
Cape city streets |
Interval |
5.2 mi |
36:04 |
6:57 |
|
| 8/25/2013 |
Run |
Medellin Royal Hotel, Colombia South America |
Long |
7.1 mi |
48:00 |
6:46 |
|
| 8/23/2013 |
Run |
Medellin Royal Hotel, Colombia South America |
Easy |
5.7 mi |
50:30 |
8:52 |
|
| 8/21/2013 |
Run |
Cape city streets |
Tempo |
5.7 mi |
38:57 |
6:50 |
|
| 8/18/2013 |
Run |
Arena Park area |
Long |
7.3 mi |
1:00:00 |
8:14 |
|
| 8/13/2013 |
Run |
Cape city streets |
Easy |
8.1 mi |
1:02:30 |
7:43 |
|
| 8/6/2013 |
Run |
Cape city streets |
Tempo |
7.8 mi |
|
|
|
| 8/4/2013 |
Run |
Cape city streets |
Tempo |
5.9 mi |
39:01 |
6:37 |
|
| 7/31/2013 |
Run |
Cape Jr. High track |
Interval |
6.5 mi |
45:00 |
6:55 |
|
| 7/28/2013 |
Run |
Sigourney, Ia |
Long |
12.6 mi |
1:39:00 |
7:52 |
|
| 7/21/2013 |
Run |
Arena Park area |
Long |
10.3 mi |
1:22:30 |
8:00 |
|
| 7/16/2013 |
Run |
Cape city streets |
Easy |
6.9 mi |
|
|
|
| 7/3/2013 |
Run |
wandering |
Easy |
8.8 mi |
1:13:45 |
8:23 |
|
| 7/1/2013 |
Run |
Cape city streets |
Easy |
4.5 mi |
45:00 |
10:00 |
|
| 6/25/2013 |
Run |
Cape city streets |
Interval |
13.0 mi |
1:40:00 |
7:42 |
|
| 6/19/2013 |
Run |
Osage Trail - Cape |
Tempo |
11.1 mi |
1:22:00 |
7:24 |
|
| 6/12/2013 |
Run |
Cape Jr. High track |
Interval |
6.3 mi |
1:05:00 |
10:20 |
|
| 6/5/2013 |
Run |
Cape city streets |
Tempo |
10.4 mi |
1:20:00 |
7:42 |
|
| 6/3/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
1.0 mi |
8:40 |
8:40 |
|
| 5/31/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
9.2 mi |
1:10:00 |
7:37 |
|
| 5/27/2013 |
Run |
Osage Trail - Cape |
recovery run |
4.5 mi |
36:39 |
8:09 |
|
| 5/22/2013 |
Run |
Scott City streets |
Easy |
5.0 mi |
36:34 |
7:19 |
|
| 5/14/2013 |
Run |
Osage Trail - Cape |
Easy |
10.6 mi |
1:20:00 |
7:33 |
|
| 5/8/2013 |
Run |
Cape city streets |
Easy |
5.0 mi |
39:18 |
7:52 |
|
| 5/2/2013 |
Run |
Osage Trail - Cape |
Easy |
7.6 mi |
1:00:30 |
7:58 |
|
| 4/28/2013 |
Run |
Cape city streets |
Easy |
4.2 mi |
45:00 |
10:43 |
|
| 4/24/2013 |
Run |
healthpoint fitness treadmill |
Easy |
5.7 mi |
45:00 |
7:54 |
|
| 4/5/2013 |
Run |
Cape city streets |
Easy |
3.9 mi |
40:00 |
10:16 |
|
| 3/30/2013 |
Run |
Cape city streets |
Long |
7.0 mi |
52:00 |
7:26 |
|
| 3/25/2013 |
Run |
healthpoint fitness treadmill |
recovery run |
3.5 mi |
30:00 |
8:35 |
|
| 3/11/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
3.2 mi |
|
|
|