| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/3/2012 |
Run |
Cape city streets |
recovery run |
3.3 mi |
29:52 |
9:04 |
 |
| 8/13/2012 |
Run |
HealthPoint Fitness-Cape |
Long |
2.0 mi |
20:00 |
10:00 |
|
| 8/8/2012 |
Run |
Cape Jr. High track |
Interval |
4.8 mi |
35:00 |
7:23 |
|
| 8/4/2012 |
Run |
Forest Park, St. Louis |
recovery run |
3.4 mi |
30:50 |
9:05 |
|
| 7/11/2012 |
Run |
Cape Jr. High track |
Interval |
7.1 mi |
1:10:00 |
9:52 |
|
| 6/27/2012 |
Run |
Osage Trail - Cape |
Easy |
5.9 mi |
59:30 |
10:06 |
|
| 6/17/2012 |
Run |
Arena Park area |
Easy |
4.6 mi |
1:00:00 |
13:03 |
|
| 6/10/2012 |
Run |
Arena Park area |
Long |
5.3 mi |
|
|
|
| 5/19/2012 |
Run |
Settle Inn, Linn, MO |
Easy |
2.5 mi |
22:00 |
8:48 |
|
| 5/18/2012 |
Run |
Settle Inn, Linn, MO |
Easy |
8.0 mi |
1:07:15 |
8:25 |
|
| 5/11/2012 |
Run |
Cape city streets |
Hill |
9.3 mi |
1:13:10 |
7:53 |
|
| 4/29/2012 |
Run |
Cape city streets |
Easy |
2.8 mi |
40:00 |
14:33 |
|
| 4/23/2012 |
Run |
healthpoint fitness treadmill |
recovery run |
3.8 mi |
|
|
|
| 4/13/2012 |
Run |
Cape city streets |
Easy |
7.2 mi |
53:53 |
7:32 |
|
| 3/25/2012 |
Run |
Arena Park mile loop |
Long |
5.2 mi |
1:00:00 |
11:40 |
|
| 3/18/2012 |
Run |
Arena Park area |
Long |
10.2 mi |
1:30:00 |
8:48 |
|
| 3/9/2012 |
Run |
Cape city streets |
Easy |
8.4 mi |
1:03:00 |
7:33 |
|
| 3/7/2012 |
Run |
healthpoint fitness treadmill |
Interval |
5.9 mi |
|
|
|
| 2/29/2012 |
Run |
HealthPoint Fitness-Cape |
Easy |
3.2 mi |
|
|
|
| 2/19/2012 |
Run |
Osage Trail - Cape |
Long |
5.8 mi |
1:00:00 |
10:27 |
|
| 12/22/2011 |
Run |
healthpoint fitness treadmill |
Interval |
4.3 mi |
|
|
|
| 12/14/2011 |
Run |
Cape city streets |
Easy |
7.1 mi |
55:00 |
7:49 |
|
| 12/10/2011 |
Run |
Scott City streets |
Easy |
5.2 mi |
40:15 |
7:45 |
|
| 11/14/2011 |
Run |
HealthPoint Fitness-Cape |
Tempo |
6.6 mi |
|
|
|
| 11/13/2011 |
Run |
Scott City streets: Outer Road North area |
Tempo |
6.1 mi |
42:36 |
7:03 |
|
| 10/31/2011 |
Run |
Arena Park area |
Easy |
6.0 mi |
47:30 |
7:55 |
|
| 10/27/2011 |
Run |
Osage Trail - Cape |
Easy |
9.1 mi |
1:12:00 |
7:55 |
|
| 10/25/2011 |
Run |
Klaus Park |
Hill |
9.3 mi |
1:16:00 |
8:11 |
|
| 10/22/2011 |
Run |
corning ark streets |
Easy |
4.6 mi |
|
|
|
| 10/16/2011 |
Run |
Arena Park mile loop |
Long |
5.8 mi |
40:00 |
6:54 |
|
| 10/12/2011 |
Run |
Cape Jr. High track |
Interval |
5.6 mi |
|
|
|
| 10/10/2011 |
Run |
Arena Park area |
recovery run |
3.3 mi |
31:00 |
9:24 |
|
| 10/3/2011 |
Run |
Scott City streets |
Easy |
6.4 mi |
47:11 |
7:23 |
|
| 9/28/2011 |
Run |
Scott City streets |
Interval |
8.6 mi |
|
|
|
| 9/15/2011 |
Run |
Scott City streets |
Easy |
6.0 mi |
47:00 |
7:54 |
|
| 9/11/2011 |
Run |
Cape city streets |
Long |
9.6 mi |
1:20:00 |
8:23 |
|
| 9/4/2011 |
Run |
Cape city streets |
Long |
10.0 mi |
1:06:47 |
6:41 |
|
| 8/23/2011 |
Run |
Scott City streets |
Tempo |
10.4 mi |
1:18:00 |
7:30 |
|
| 8/10/2011 |
Run |
Scott City streets |
Interval |
8.3 mi |
|
|
|
| 8/7/2011 |
Run |
Cape city streets |
Long |
8.8 mi |
1:06:03 |
7:31 |
|
| 8/5/2011 |
Run |
Scott City streets |
Tempo |
8.8 mi |
|
|
|
| 7/31/2011 |
Run |
City of Roses 2011 HM course |
Long |
9.2 mi |
|
|
|
| 7/14/2011 |
Run |
Osage Trail - Cape |
Easy |
8.0 mi |
1:16:00 |
9:34 |
|
| 7/2/2011 |
Run |
Scott City streets |
Easy |
4.4 mi |
|
|
|
| 6/26/2011 |
Run |
Arena Park area |
Long |
5.5 mi |
42:00 |
7:37 |
|
| 6/22/2011 |
Run |
Osage Trail - Cape |
Easy |
4.6 mi |
35:10 |
7:39 |
|
| 6/16/2011 |
Run |
Osage Trail - Cape |
Easy |
7.0 mi |
1:05:29 |
9:22 |
|
| 6/14/2011 |
Run |
Jackson city streets |
Easy |
7.6 mi |
1:00:11 |
7:56 |
|
| 6/9/2011 |
Run |
Osage Trail - Cape |
Tempo |
10.6 mi |
1:20:02 |
7:34 |
|
| 5/22/2011 |
Run |
Osage Trail - Cape |
Long |
5.9 mi |
42:00 |
7:09 |
|
| 5/22/2011 |
Run |
Arena Park area |
Long |
8.4 mi |
1:11:00 |
8:28 |
|
| 5/17/2011 |
Run |
Scott City streets |
Easy |
8.5 mi |
1:06:26 |
7:48 |
|
| 5/14/2011 |
Run |
KFVS 5K |
Race |
5.0 km |
17:45 |
5:43 |
|
| 5/14/2011 |
Run |
Cape city streets |
Easy |
3.1 mi |
40:00 |
12:55 |
|
| 5/11/2011 |
Run |
Scott City streets |
Interval |
7.0 mi |
|
|
|
| 5/8/2011 |
Run |
Osage Trail - Cape |
Long |
5.0 mi |
43:23 |
8:44 |
|
| 5/7/2011 |
Run |
Osage Trail - Cape |
Easy |
2.7 mi |
30:00 |
11:20 |
|
| 5/3/2011 |
Run |
Scott City streets |
Interval |
6.9 mi |
1:10:00 |
10:12 |
|
| 4/29/2011 |
Run |
Scott City streets |
Easy |
9.8 mi |
1:14:55 |
7:42 |
|
| 4/20/2011 |
Run |
Scott City streets |
Interval |
8.8 mi |
1:10:00 |
8:00 |
|
| 4/2/2011 |
Run |
Crab Orchard Wildlife Refuge |
Race |
6.4 mi |
38:15 |
6:00 |
|
| 4/2/2011 |
Run |
Crab Orchard Wildlife Refuge |
Easy |
4.4 mi |
|
|
|
| 3/27/2011 |
Run |
Arena Park area |
Long |
6.5 mi |
|
|
|
| 3/16/2011 |
Run |
Arena Park area |
Interval |
10.1 mi |
1:20:00 |
7:58 |
|
| 3/11/2011 |
Run |
Miles for Smiles 5K run |
Tempo |
8.4 mi |
1:05:00 |
7:48 |
|
| 3/2/2011 |
Run |
Cape Jr. High track |
Interval |
7.4 mi |
1:00:00 |
8:10 |
|
| 2/21/2011 |
Run |
Osage Trail - Cape |
recovery run |
4.3 mi |
34:15 |
8:04 |
|
| 2/15/2011 |
Run |
Osage Trail - Cape |
recovery run |
4.6 mi |
40:00 |
8:42 |
|