Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
4/27/2012 Run   Tempo 3.0 mi 17:11 5:44
4/18/2012 Run   Interval 6.0 mi 34:30 5:45
4/23/2012 Run   warm up 1.2 mi 6:57 5:48
4/4/2012 Run   Interval 3.9 mi 22:31 5:50
5/9/2012 Run   warm up 1.2 mi 7:02 5:52
5/17/2012 Run   warm up 1.2 mi 7:02 5:52
5/3/2012 Run   warm up 1.2 mi 7:07 5:56
6/7/2012 Run   Mid 5.2 mi 30:35 5:57
4/19/2012 Run   warm up 1.2 mi 7:10 5:59
5/7/2012 Run   warm up 1.2 mi 7:10 5:59
5/14/2012 Run   warm up 1.2 mi 7:11 6:00
5/2/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:47 6:00
5/6/2012 Run   Mid 4.9 mi 29:03 6:00
4/16/2012 Run
Sleu
 Fartlek 4.9 mi 29:21 6:00
4/17/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:48 6:00
4/30/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:48 6:00
6/12/2012 Run   Hard 10.0 mi 1:00:00 6:00
4/23/2012 Run   cool down 1.2 mi 7:13 6:01
6/3/2012 Run   Mid 4.0 mi 24:18 6:03
4/28/2012 Run   Easy 4.5 mi 26:54 6:03
5/1/2012 Run   warm up 1.2 mi 7:16 6:04
5/18/2012 Run   Easy 0.5 mi 3:03 6:06
4/13/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:56 6:07
5/18/2012 Run   warm up 1.1 mi 6:32 6:07
5/21/2012 Run   Interval 9760.0 m 37:02 6:07
5/15/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:57 6:07
5/9/2012 Run   cool down 1.2 mi 7:21 6:08
5/27/2012 Run   Easy 4.3 mi 26:23 6:09
4/5/2012 Run   warm up 1.4 mi 8:17 6:09
5/11/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:59 6:09
5/30/2012 Run
Black Hawk
 Hill 6.0 mi 36:52 6:09
5/26/2012 Run   Easy 5.2 mi 31:39 6:09
5/29/2012 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.0 mi 36:56 6:10
4/26/2012 Run   warm up 1.2 mi 7:24 6:10
4/10/2012 Run   warm up 1.3 mi 7:44 6:12
5/17/2012 Run   cool down 1.2 mi 7:26 6:12
5/20/2012 Run
random
 Easy 4.9 mi 30:04 6:12
5/16/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:04 6:13
6/14/2012 Run   Easy 5.2 mi 32:17 6:13
6/9/2012 Run   Easy 3.7 mi 22:43 6:14
5/12/2012 Run
random
 Mid 8.2 mi 51:03 6:14
4/2/2012 Run   warm up 1.3 mi 7:47 6:14
4/12/2012 Run   Easy 1.0 mi 6:14 6:14
4/2/2012 Run   cool down 1.3 mi 7:49 6:16
4/26/2012 Run   cool down 0.9 mi 5:38 6:16
4/18/2012 Run   warm up 1.2 mi 7:31 6:16
4/21/2012 Run   Hill 4.2 mi 26:20 6:17
4/16/2012 Run   warm up 1.2 mi 7:32 6:17
5/3/2012 Run   cool down 1.2 mi 7:32 6:17
6/2/2012 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.0 mi 37:41 6:17
5/28/2012 Run   Long 8.0 mi 49:59 6:18
5/7/2012 Run   Interval 5100.0 m 19:57 6:18
6/4/2012 Run   Easy 5.2 mi 32:27 6:19
4/25/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:12 6:19
4/7/2012 Run   cool down 1.0 mi 6:20 6:20
5/8/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:15 6:21
4/19/2012 Run   cool down 1.2 mi 7:38 6:22
4/7/2012 Run   warm up 1.0 mi 6:22 6:22
4/30/2012 Run
Alleman to I-74
 Easy 5.2 mi 32:49 6:23
4/11/2012 Run   warm up 1.2 mi 7:20 6:23
4/20/2012 Run   cool down 2.3 mi 14:22 6:24
6/1/2012 Run
random
 Long 7.5 mi 47:54 6:24
5/31/2012 Run
house to sunset to end of bike path near the river
 Hill 6.3 mi 40:15 6:24
4/29/2012 Run   Easy 4.3 mi 27:29 6:24
4/22/2012 Run   Long 7.9 mi 50:12 6:24
5/16/2012 Run
alleman to stephens to 12th ave to 24th st. (o/b)
 Fartlek 5.1 mi 32:18 6:24
6/15/2012 Run   Easy 4.0 mi 25:37 6:25
6/6/2012 Run
random
 Long 8.1 mi 51:54 6:25
4/12/2012 Run   cool down 2.4 mi 15:05 6:26
4/8/2012 Run   Hill 2.2 mi 14:08 6:26
5/4/2012 Run   warm up 1.5 mi 9:19 6:26
4/17/2012 Run
Alleman to 38th Ave to 15th St. back to Saukie back to Alleman
 Easy 7.3 mi 46:37 6:26
4/5/2012 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 46:38 6:26
4/4/2012 Run   warm up 1.2 mi 7:24 6:27
5/15/2012 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Easy 6.2 mi 39:42 6:27
5/19/2012 Run
random
 Long 9.5 mi 1:01:37 6:28
6/11/2012 Run   Easy 4.3 mi 27:49 6:29
6/8/2012 Run   Easy 6.7 mi 43:27 6:30
5/23/2012 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Easy 6.2 mi 39:54 6:30
5/14/2012 Run   Interval 5600.0 m 22:36 6:30
4/24/2012 Run   warm up 1.0 mi 6:30 6:30
4/10/2012 Run   Interval 6.0 mi 39:01 6:31
5/10/2012 Run   warm up 1.0 mi 6:11 6:31
5/11/2012 Run
Alleman to Adolph's (o/b)
 Easy 6.2 mi 40:04 6:31
5/25/2012 Run   warm up 1.2 mi 7:30 6:32
5/22/2012 Run
Alleman to Papa Murphy's (o/b)
 Easy 7.3 mi 47:20 6:32
4/6/2012 Run   cool down 0.9 mi 5:33 6:32
4/7/2012 Run   cool down 1.3 mi 8:11 6:33
4/7/2012 Run   warm up 1.0 mi 6:33 6:33
4/9/2012 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:31 6:34
4/20/2012 Run   cool down 1.1 mi 7:13 6:34
5/25/2012 Run   warm up 1.0 mi 6:14 6:34
5/5/2012 Run   Easy 6.3 mi 41:03 6:35
5/8/2012 Run
random
 Easy 6.0 mi 39:26 6:35
5/18/2012 Run   cool down 1.8 mi 11:51 6:35
5/14/2012 Run   cool down 0.9 mi 5:36 6:36
4/12/2012 Run   Easy 0.7 mi 4:17 6:36
5/21/2012 Run   cool down 1.2 mi 7:55 6:36
5/21/2012 Run   warm up 1.2 mi 7:55 6:36
5/4/2012 Run   cool down 1.0 mi 6:36 6:36
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