Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
12/13/2019 1 Run   Easy 6.5 mi 50:00 7:42
12/12/2019 1 Run
River road
 Easy 6.0 mi 45:00 7:30
12/11/2019 1 Run   Easy 6.7 mi 50:00 7:28
12/10/2019 1 Run   Easy 6.5 mi 50:00 7:42
12/9/2019 1 Run   Easy 7.3 mi 55:00 7:33
12/7/2019 1 Run   Easy 7.6 mi 1:00:00 7:54
12/5/2019 1 Run
River road XL
 Easy 7.5 mi 55:00 7:20
12/3/2019 1 Run
River road XL
 Easy 6.5 mi 50:00 7:42
12/1/2019 1 Run   Easy 7.5 mi 56:30 7:32
11/29/2019 1 Run   Easy 4.0 mi 30:00 7:30
11/23/2019 1 Run
Nationals cheering
 Easy 3.0 mi    
11/22/2019 1 Run   Easy 3.3 mi 25:00 7:35
11/20/2019 1 Run   Easy 2.6 mi 20:00 7:42
11/19/2019 1 Run   Easy 1.3 mi 10:00 7:42
11/19/2019 1 Run   Easy 2.0 mi 15:00 7:30
11/18/2019 1 Run   Easy 2.6 mi 20:00 7:42
11/17/2019 1 Run
Iowa city
 Easy 2.7 mi 20:00 7:25
11/16/2019 1 Run
Wartburg Outdoor Track
 Interval 4.5 mi    
11/15/2019 1 Run   Easy 2.8 mi 20:00 7:09
11/13/2019 1 Run   Easy 2.0 mi 15:00 7:30
11/13/2019 1 Run   Easy 1.3 mi 11:00 8:28
11/11/2019 1 Run   Easy 3.3 mi 25:00 7:35
11/8/2019 1 Run   Easy 1.5 mi 11:30 7:40
11/8/2019 1 Run   Easy 2.1 mi 15:22 7:20
11/8/2019 1 Run
Luther XC Meet (Saga Cup)
 Race 8000.0 m 28:02 5:39
11/8/2019 1 Run   Easy 1.4 mi    
11/7/2019 1 Run
River road
 Easy 4.0 mi 30:00 7:30
11/5/2019 1 Run   Interval 7.0 mi 45:00 6:26
11/4/2019 1 Run   Easy 3.6 mi 28:35 7:57
11/2/2019 1 Run   Easy 2.0 mi 15:00 7:30
11/2/2019 1 Run   Easy 2.0 mi    
11/2/2019 1 Run   Easy 2.0 mi 15:00 7:30
11/1/2019 1 Run
River road
 Easy 4.0 mi 30:25 7:37
10/31/2019 1 Run   Easy 4.0 mi 30:30 7:38
10/30/2019 1 Run   Easy 4.0 mi 30:00 7:30
10/29/2019 1 Run
Ceder Bend Cool down
 Easy 1.7 mi 13:30 7:57
10/29/2019 1 Run
Ceder Bend
 Interval 4.4 mi 26:15 5:59
10/29/2019 1 Run
Ceder Bend Warm up
 Easy 2.0 mi 15:00 7:30
10/28/2019 1 Run   Easy 2.5 mi 19:00 7:36
10/28/2019 1 Run   Easy 6.2 mi 45:38 7:22
10/27/2019 1 Run
The Streets of Waverly
 Easy 14.0 mi 1:45:45 7:34
10/26/2019 1 Run   Easy 7.6 mi 56:00 7:23
10/25/2019 1 Run
Square warm up
 Easy 1.9 mi 14:30 7:38
10/25/2019 1 Run
Square Cool Down
 Easy 1.6 mi 12:30 7:49
10/25/2019 1 Run
Square
 Tempo 3.6 mi 20:17 5:43
10/24/2019 1 Run   Easy 7.5 mi 55:00 7:20
10/23/2019 1 Run   Easy 7.2 mi 55:34 7:44
10/22/2019 1 Run   Easy 2.0 mi 15:00 7:30
10/22/2019 1 Run   Easy 2.0 mi 15:00 7:30
10/22/2019 1 Run   Easy   33:00  
10/21/2019 1 Run   Easy 10.0 mi 1:15:00 7:30
10/20/2019 1 Run   Easy 8.5 mi 1:05:00 7:39
10/19/2019 1 Run   Easy 2.0 mi 15:00 7:30
10/19/2019 1 Run   Easy 2.0 mi 15:00 7:30
10/18/2019 1 Run   Easy 4.0 mi 30:00 7:30
10/16/2019 1 Run   Interval 8.5 mi 1:05:00 7:39
10/15/2019 1 Run
Ceder Bend Warm up
 Easy 1.8 mi 14:30 7:53
10/15/2019 1 Run
Ceder Bend Cool down
 Easy 1.8 mi 14:00 7:47
10/14/2019 1 Run   Easy 6.8 mi 50:00 7:22
10/14/2019 1 Run   Easy 2.6 mi 20:00 7:42
10/13/2019 1 Run
Vinton
 Long 11.0 mi 1:25:00 7:44
10/12/2019 1 Run   Easy 7.8 mi 57:45 7:25
10/11/2019 1 Run
Square
 Tempo 4.0 mi 22:32 5:38
10/11/2019 1 Run
Square warm up
 Easy 2.0 mi 15:00 7:30
10/11/2019 1 Run
Square Cool Down
 Easy 1.7 mi 13:00 7:39
10/10/2019 1 Run   Easy 6.5 mi 45:45 7:03
10/9/2019 1 Run   Easy 2.7 mi 20:00 7:25
10/8/2019 1 Run
Warm up
 Easy 2.1 mi 15:00 7:09
10/8/2019 1 Run
Cool Down Wartburg Outdoor Track
 Easy 2.0 mi 15:00 7:30
10/8/2019 1 Run
Wartburg Outdoor Track
 Interval 4.2 mi 32:28 7:41
10/7/2019 1 Run
POS
 Easy 6.7 mi 50:00 7:28
10/7/2019 1 Run
Presidents
 Easy 2.5 mi 20:00 8:00
10/6/2019 1 Run   Long 14.0 mi 1:45:00 7:30
10/5/2019 1 Run
Warm up
 Easy 2.0 mi 15:00 7:30
10/4/2019 1 Run
River road
 Easy 4.0 mi 30:00 7:30
10/3/2019 1 Run   Easy 7.7 mi 55:00 7:09
10/3/2019 1 Run   Easy 8.0 mi 1:00:00 7:30
10/2/2019 1 Run   Easy 2.0 mi 15:00 7:30
10/2/2019 1 Run   Easy 2.0 mi 15:00 7:42
10/2/2019 1 Run
Ceder Bend
 Easy 4.0 mi    
10/1/2019 1 Run   Easy 8.5 mi 1:05:00 7:39
9/30/2019 1 Run
Presidents + Campus
 Easy 7.0 mi 50:00 7:12
9/30/2019 1 Run   Easy 2.6 mi 20:00 7:42
9/27/2019 1 Run
Square warm up
 Easy 2.0 mi 15:00 7:30
9/27/2019 1 Run
Square
 Tempo 3.7 mi 21:12 5:43
9/27/2019 1 Run
Square Cool Down
 Easy 1.9 mi 15:00 7:54
9/26/2019 1 Run   Easy 1.3 mi 10:00 7:42
9/25/2019 1 Run   Easy 8.0 mi 1:00:00 7:30
9/24/2019 1 Run
Rainbow Road
 Interval 7.7 mi 50:00 6:31
9/24/2019 1 Run
Wartburg Outdoor Track
 Easy 400.0 m 0:58 3:54
9/24/2019 1 Run
Max Cross Country Course
 Easy 1.3 mi 10:00 7:42
9/23/2019 1 Run
Shake out (Double)
 Easy 2.7 mi 20:00 7:25
9/23/2019 1 Run
POS
 Easy 5.2 mi 40:00 7:42
9/22/2019 1 Run
Vinton
 Long 14.0 mi 1:45:00 7:30
9/21/2019 1 Run
Brandon Trail
 Easy 7.8 mi 1:00:00 7:42
9/20/2019 1 Run
Warm up
 Easy 2.0 mi 15:00 7:30
9/20/2019 1 Run
Warm up
 Easy 1.9 mi 15:00 7:54
9/19/2019 1 Run
River road XL
 Easy 6.2 mi 45:00 7:20
9/18/2019 1 Run
River road XL
 Easy 5.8 mi 45:00 7:46
9/17/2019 1 Run
Ceder Bend
 Interval 5.6 mi 36:01 6:28
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