Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
7/19/2022 1 Run   Easy 8.0 mi 1:00:00 7:30
7/18/2022 1 Run   Easy 5.0 mi 38:00 7:36
5/5/2022 1 Run   Easy 7.0 mi 55:00 7:52
5/3/2022 1 Run   Easy 5.5 mi 42:00 7:39
5/2/2022 1 Run   Easy 8.0 mi 1:02:00 7:45
1/12/2022 1 Run   Easy 4.0 mi 30:00 7:30
1/11/2022 1 Run   Easy 5.8 mi 45:00 7:46
1/10/2022 1 Run
Foot Lake
 Easy 6.0 mi 45:00 7:30
12/6/2021 1 Run   Easy 5.2 mi 40:00 7:42
11/29/2021 1 Run   Easy 6.5 mi 50:00 7:42
11/22/2021 5 Core
Mega Monster
 Default   1:30:00  
11/20/2021 1 Run
Nationals cheering
 Easy 5.5 mi    
11/15/2021 1 Run
Mile Time Trial Wartburg Outdoor Track
 Race 1.0 mi 4:35 4:36
11/15/2021 1 Run   Easy 2.0 mi 15:00 7:30
11/15/2021 1 Run
Warm up / Cool Down
 Easy 4.0 mi 30:00 7:30
11/14/2021 1 Run   Easy 6.0 mi 45:00 7:30
11/13/2021 1 Run   Easy 4.5 mi 35:00 7:47
11/12/2021 1 Run   Easy 6.0 mi    
11/12/2021 1 Run   Easy 4.0 mi    
11/11/2021 1 Run   Easy 5.3 mi 40:00 7:33
11/10/2021 2 Swim   Aqua Jog (XT)   35:00  
11/9/2021 1 Run
Shake out / warm up / Cool down
 Easy 6.0 mi 45:00 7:30
11/9/2021 1 Run
5k Time Trial Wartburg Outdoor Track
 Race 5000.0 m 15:44 5:04
11/8/2021 2 Swim   Aqua Jog (XT)   35:00  
11/7/2021 1 Run   Easy 7.0 mi 55:00 7:52
11/6/2021 1 Run   Easy 5.8 mi 45:00 7:46
11/5/2021 1 Run
Shake out / warm up / Cool down
 Easy 6.0 mi 45:00 7:30
11/5/2021 1 Run
Luther XC Meet (Saga Cup)
 Race 8000.0 m 27:31 5:33
11/4/2021 1 Run   Easy 4.0 mi 30:00 7:30
11/3/2021 2 Swim   Aqua Jog (XT)   45:00  
11/2/2021 1 Run
Warm up / Cool Down
 Easy 4.0 mi 30:00 7:30
11/2/2021 1 Run
Wartburg Outdoor Track
 Interval 4.1 mi 28:43 7:02
11/1/2021 1 Run   Easy 5.8 mi 45:00 7:46
10/31/2021 1 Run
Spooky
 Easy 6.5 mi 50:00 7:42
10/31/2021 3 Bike   Default   45:00  
10/30/2021 1 Run
Shake out/ Warm up / Cool Down
 Easy 6.0 mi 45:00 7:30
10/30/2021 1 Run
Luther Conference
 Race 8000.0 m 27:11 5:29
10/29/2021 1 Run   Easy 4.0 mi 30:00 7:30
10/28/2021 2 Swim   Aqua Jog (XT)   40:00  
10/27/2021 2 Swim   Aqua Jog (XT)   45:00  
10/26/2021 1 Run
Warm up / Cool Down
 Easy 4.0 mi 30:00 7:30
10/26/2021 1 Run
Wartburg Outdoor Track
 Easy 4.2 mi 29:30 7:02
10/25/2021 1 Run   Easy 8.3 mi 1:05:00 7:50
10/16/2021 1 Run
Shake out / warm up / Cool down
 Easy 6.0 mi    
10/16/2021 1 Run
Augustana
 Race 8000.0 m 27:10 5:28
10/15/2021 1 Run
Deads man
 Easy 4.0 mi 30:00 7:30
10/14/2021 2 Swim   Aqua Jog (XT)   1:15:00  
10/13/2021 1 Run   Easy 7.8 mi 1:00:00 7:42
10/12/2021 1 Run   Easy 4.0 mi 30:00 7:30
10/12/2021 1 Run
Ceder Bend
 Interval 8000.0 m    
10/11/2021 1 Run   Easy 10.4 mi 1:20:00 7:42
10/10/2021 1 Run
Iowa city
 Easy 14.0 mi 1:45:00 7:30
10/9/2021 1 Run   Easy 9.6 mi 1:15:00 7:49
10/8/2021 1 Run
Warm up / Cool Down
 Easy 4.0 mi 30:00 7:30
10/8/2021 1 Run   Easy 3.5 mi 20:40 5:55
10/7/2021 2 Swim   Aqua Jog (XT)   45:00  
10/6/2021 1 Run   Easy 3.2 mi 25:00 7:49
10/6/2021 2 Swim   Aqua Jog (XT)   35:00  
10/5/2021 1 Run
Shake out / warm up / Cool down
 Easy 6.0 mi 45:00 7:30
10/5/2021 1 Run   Easy 4.5 mi 32:55 7:19
10/4/2021 1 Run   Easy 10.4 mi 1:20:00 7:42
10/3/2021 1 Run   Easy 10.3 mi 1:20:00 7:47
10/2/2021 1 Run
Shake out/ Warm up / Cool Down
 Easy 6.0 mi 45:00 7:30
10/2/2021 1 Run
Max Cross Country Course
 Race 8000.0 m 27:09 5:28
10/1/2021 1 Run   Easy 4.0 mi 30:00 7:30
9/30/2021 1 Run   Easy 2.6 mi 20:00 7:42
9/30/2021 2 Swim   Aqua Jog (XT)   45:00  
9/29/2021 1 Run   Easy 9.5 mi 1:15:00 7:54
9/28/2021 1 Run   Easy 6.0 mi 45:00 7:30
9/28/2021 1 Run   Interval 4.5 mi 33:53 7:28
9/27/2021 1 Run   Easy 4.0 mi 30:00 7:30
9/26/2021 Walk
Walk
 Default 3.5 mi    
9/26/2021 1 Run   Easy 13.3 mi 1:45:00 7:54
9/25/2021 1 Run   Easy 9.0 mi 1:10:00 7:47
9/24/2021 1 Run   Easy 2.0 mi 15:00 7:30
9/24/2021 1 Run   Easy 2.0 mi 15:00 7:30
9/24/2021 1 Run
Square
 Easy 4.0 mi 23:30 5:53
9/23/2021 2 Swim   Aqua Jog (XT)   30:00  
9/22/2021 1 Run   Easy 2.7 mi 20:00 7:25
9/22/2021 1 Run   Easy 2.0 mi 15:45 7:53
9/22/2021 2 Swim   Aqua Jog (XT)   35:00  
9/21/2021 1 Run   Easy 6.2 mi 47:11 7:37
9/20/2021 1 Run   Easy 6.5 mi 50:00 7:42
9/20/2021 1 Run   Easy 4.0 mi 30:00 7:30
9/19/2021 1 Run   Easy 13.5 mi 1:45:00 7:47
9/18/2021 1 Run   Easy 10.0 mi 1:15:00 7:30
9/17/2021 1 Run   Easy 11.0 mi 1:10:00 6:22
9/16/2021 3 Bike   Default   45:00  
9/16/2021 2 Swim   Aqua Jog (XT)   30:00  
9/15/2021 1 Run
Deads man
 Easy 4.0 mi 30:00 7:30
9/14/2021 1 Run
Shake out / warm up / Cool down
 Easy 6.0 mi 45:00 7:30
9/14/2021 1 Run
Ceder Bend
 Interval 7.0 mi 46:00 6:35
9/13/2021 1 Run
River road
 Easy 4.0 mi 30:00 7:30
9/13/2021 1 Run   Easy 6.5 mi 50:00 7:42
9/12/2021 1 Run   Easy 12.0 mi 1:30:00 7:30
9/11/2021 1 Run
Shake out
 Easy 1.3 mi 10:00 7:42
9/11/2021 1 Run
Warm up
 Easy 2.0 mi 15:00 7:30
9/11/2021 1 Run
Cool Down
 Easy 2.0 mi 15:00 7:30
9/11/2021 1 Run
Grinnell
 Race 8000.0 m 28:01 5:39
9/10/2021 1 Run
River road
 Easy 4.0 mi 30:00 7:30
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