Workouts

Summary
wait
Date Activity Course Type ▲ Distance Duration Pace  
6/17/2012 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.0 mi 37:33 6:16
6/19/2012 Run   Easy 5.8 mi 37:31 6:29
6/20/2012 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.1 mi 40:11 6:39
6/23/2012 Run   Easy 6.8 mi 43:05 6:23
7/26/2012 Run   Easy 800.0 m 3:48 7:39
7/27/2012 Run   Easy 800.0 m 3:40 7:23
7/28/2012 Run   Easy 1200.0 m 5:20 7:10
7/30/2012 Run   Easy 1200.0 m 5:03 6:47
8/1/2012 Run   Easy 1200.0 m 5:06 6:51
8/2/2012 Run   Easy 1600.0 m 6:20 6:23
8/3/2012 Run   Easy 1600.0 m 6:12 6:15
8/4/2012 Run   Easy 1200.0 m 4:47 6:25
8/5/2012 Run   Easy 3.3 mi 22:27 6:55
8/6/2012 Run   Easy 2.0 mi 13:24 6:42
8/11/2012 Run   Easy 2.1 mi 14:07 6:54
8/11/2012 Run   Easy 2.1 mi 13:35 6:38
8/12/2012 Run   Easy 4.0 mi 27:33 6:52
8/15/2012 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 5.1 mi 34:17 6:44
8/16/2012 Run   Easy 4.0 mi 31:55 7:59
8/17/2012 Run   Easy 5.2 mi 33:50 6:35
8/19/2012 Run   Easy 5.7 mi 42:20 7:30
8/20/2012 Run
Alleman warmup to park
 Easy 0.7 mi 4:27 6:22
8/21/2012 Run   Easy 2.8 mi 19:10 6:51
8/22/2012 Run
Alleman to I-74
 Easy 5.2 mi 34:00 6:37
8/24/2012 Run
Alleman to stephens/12th ave. to 16th st. (o/b)
 Easy 4.0 mi 26:11 6:33
8/25/2012 Run   Easy 2.5 mi 18:00 7:12
8/27/2012 Run
Alleman to I-74
 Easy 5.2 mi 34:20 6:40
8/28/2012 Run   Easy 3.3 mi 21:58 6:46
8/30/2012 Run   Easy 4.0 mi 26:26 6:37
9/2/2012 Run
Black Hawk
 Easy 4.3 mi 28:33 6:39
9/3/2012 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 5.1 mi 34:51 6:50
9/5/2012 Run
Alleman to Adolph's (o/b)
 Easy 6.2 mi 39:58 6:30
9/9/2012 Run   Easy 2.0 mi 13:09 6:35
9/11/2012 Run   Easy 2.1 mi 13:32 6:27
9/13/2012 Run   Easy 4.5 mi 30:11 6:43
9/14/2012 Run   Easy 3.2 mi 21:00 6:40
9/18/2012 Run   Easy 2.1 mi 13:57 6:39
9/20/2012 Run   Easy 3.2 mi 21:01 6:41
9/22/2012 Run   Easy 3.0 mi 19:25 6:35
9/23/2012 Run   Easy 5.8 mi 39:55 6:57
9/25/2012 Run
Alleman to Adolph's (o/b)
 Easy 6.2 mi 40:30 6:36
9/28/2012 Run   Easy 3.2 mi 21:01 6:41
8/14/2012 Run   Hill 4.3 mi 29:02 6:46
9/16/2012 Run
Black Hawk
 Hill 6.0 mi 38:10 6:22
9/1/2012 Run   Interval 3.0 mi 20:37 6:53
9/4/2012 Run
Lake Storey
 Interval 3.0 mi 21:35 7:12
9/6/2012 Run   Interval 3.0 mi 19:19 6:27
9/18/2012 Run
Sleu
 Interval 2.0 mi 12:32 6:24
6/18/2012 Run   Long 8.5 mi 54:31 6:25
6/22/2012 Run   Long 8.5 mi 52:20 6:10
8/13/2012 Run
alleman to stephens to 12th ave to 24th st. (o/b)
 Long 5.1 mi 34:56 6:56
8/20/2012 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Long 6.2 mi 40:31 6:36
8/23/2012 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Long 7.0 mi 47:14 6:45
9/10/2012 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 47:40 6:35
9/17/2012 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 49:00 6:46
9/19/2012 Run
Alleman to 38ave. to st. pius (o/b) 7miler
 Long 7.3 mi 47:41 6:32
9/24/2012 Run   Long 7.2 mi 48:00 6:40
8/26/2012 Run   Tempo 4.0 mi 25:52 6:27
9/12/2012 Run   Tempo 4.0 mi 23:52 5:58
9/26/2012 Run   Tempo 3.3 mi 18:12 5:36
6/16/2012 Run
Steamboat
 Race 15.0 km 55:23 5:57
8/29/2012 Run   Mid 3.5 mi 23:02 6:35
8/31/2012 Run
Alleman to I-74
 Mid 5.2 mi 32:47 6:22
9/27/2012 Run
Alleman to Hauberg to St. Pius (o/b)
 Mid 5.1 mi 31:08 6:10
6/21/2012 Run
Bix@6
 Progression Run 7.4 mi 46:47 6:20
6/16/2012 Run   warm up 2.1 mi 13:51 6:36
8/13/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:25 6:19
8/14/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:18 6:09
8/15/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:23 6:16
8/21/2012 Run   warm up 2.0 mi 12:43 6:32
8/22/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:20 6:12
8/23/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:16 6:06
8/24/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:22 6:15
8/25/2012 Run   warm up 2.0 mi 13:01 6:31
8/27/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:20 6:12
8/28/2012 Run   warm up 1.1 mi 6:49 6:30
8/29/2012 Run   warm up 0.7 mi 4:20 6:12
8/30/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:13 6:02
8/31/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:05 5:50
9/1/2012 Run   warm up 2.0 mi 13:14 6:37
9/3/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:29 6:25
9/4/2012 Run   warm up 1.9 mi 12:02 6:31
9/5/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
9/6/2012 Run   warm up 2.0 mi 12:30 6:15
9/7/2012 Run   warm up 1.2 mi 7:07 6:12
9/8/2012 Run   warm up 1.2 mi 7:24 6:27
9/10/2012 Run
Alleman warmup to park
 warm up 0.7 mi 3:58 5:40
9/11/2012 Run   warm up 2.0 mi 12:43 6:22
9/12/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:12 6:00
9/13/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:09 5:56
9/14/2012 Run   warm up 1.3 mi 7:36 6:05
9/15/2012 Run   warm up 1.0 mi 6:56 6:56
9/17/2012 Run   warm up 0.7 mi 3:56 6:04
9/18/2012 Run   warm up 2.3 mi 13:45 6:07
9/19/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:02 5:46
9/20/2012 Run   warm up 1.2 mi 7:23 6:10
9/21/2012 Run   warm up 1.1 mi 6:54 6:35
9/25/2012 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
9/26/2012 Run   warm up 2.1 mi 12:52 6:17
9/27/2012 Run
Alleman warmup to park
 warm up 0.7 mi 3:51 5:30
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