Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
6/14/2013 Run   Easy 5.2 mi 31:38 6:09
6/13/2013 Run
Black Hawk
 Hill 6.0 mi 38:09 6:22
6/12/2013 Run
Black Hawk
 Hill 7.9 mi 48:39 6:10
6/11/2013 Run
Black Hawk
 Easy 6.0 mi 39:02 6:31
6/10/2013 Run   Easy 4.8 mi 29:11 6:05
6/9/2013 Run
House to Sunset to the slough back to home via augie
 Long 10.9 mi 1:07:30 6:14
6/8/2013 Run   Easy 2.0 mi 12:19 6:10
6/7/2013 Run
Black Hawk
 Hill 6.0 mi 38:18 6:23
6/6/2013 Run   Mid 4.8 mi 29:08 6:05
6/5/2013 Run   Easy 5.2 mi 31:59 6:13
6/4/2013 Run
House through Black Hawk via the paths by the road past the blue bridges and turn around at the first parking lot
 Easy 6.9 mi 44:30 6:27
6/3/2013 Run
House to Rocky down 17th st. to sweibert, bike path to the slough, and then back to home via augie
 Hill 8.2 mi 51:16 6:17
6/2/2013 Run   Easy 2.2 mi 12:50 5:50
6/1/2013 Run   Easy 6.7 mi 41:19 6:13
5/31/2013 Run   Easy 4.8 mi 30:56 6:27
5/30/2013 Run   Easy 4.0 mi 25:27 6:20
5/29/2013 Run   Easy 4.0 mi 26:11 6:31
5/28/2013 Run   Easy 4.8 mi 29:46 6:13
5/27/2013 Run   Easy 4.0 mi 24:33 6:07
5/26/2013 Run   Easy 3.0 mi 18:35 6:12
5/25/2013 Run   cool down 1.8 mi 12:57 7:12
5/25/2013 Run   warm up 1.1 mi 6:52 6:15
5/24/2013 Run   warm up 1.2 mi 8:26 7:02
5/24/2013 Run   Easy 3.1 mi 19:53 6:25
5/23/2013 Run   cool down 0.4 mi 2:38 6:35
5/23/2013 Run   Easy 4.3 mi 26:55 6:16
5/23/2013 Run   warm up 1.0 mi 5:49 6:08
5/22/2013 Run   cool down 2.0 mi 12:22 6:21
5/22/2013 Run   Interval 1600.0 m 5:41 5:43
5/22/2013 Run   warm up 2.1 mi 12:23 6:03
5/21/2013 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Easy 6.2 mi 38:58 6:21
5/21/2013 Run   warm up 1.3 mi 7:16 5:49
5/20/2013 Run   cool down 1.2 mi 7:53 6:52
5/20/2013 Run   Interval 7600.0 m 30:57 6:34
5/20/2013 Run   warm up 1.2 mi 6:59 6:05
5/19/2013 Run   Easy 3.0 mi 18:44 6:15
5/18/2013 Run
Black Hawk
 Hill 7.0 mi 43:31 6:13
5/17/2013 Run   Easy 0.5 mi 3:16 6:32
5/17/2013 Run   cool down 3.0 mi 19:06 6:29
5/17/2013 Run   warm up 1.1 mi 6:55 6:36
5/16/2013 Run   warm up 1.2 mi 6:56 6:02
5/16/2013 Run   cool down 1.2 mi 7:20 6:23
5/15/2013 Run   Interval 2400.0 m 8:41 5:50
5/15/2013 Run   cool down 1.2 mi 7:25 6:27
5/15/2013 Run   Easy 4.1 mi 26:08 6:28
5/15/2013 Run   warm up 1.3 mi 7:27 5:58
5/14/2013 Run   warm up 1.3 mi 7:16 5:49
5/14/2013 Run   Easy 6.9 mi 46:13 6:42
5/13/2013 Run   Easy 0.6 mi 3:59 6:39
5/13/2013 Run   warm up 1.1 mi 7:01 6:41
5/13/2013 Run
Quincy
 cool down 2.0 mi 12:20 6:10
5/13/2013 Run
Quincy
 Easy 1.1 mi 7:11 6:51
5/12/2013 Run   Easy 3.0 mi 18:00 6:00
5/11/2013 Run
Black Hawk
 Hill 7.0 mi 43:51 6:16
5/10/2013 Run   warm up 1.3 mi 7:31 6:01
5/10/2013 Run
Alleman to Aldi in Moline (o/b)
 Long 8.3 mi 53:13 6:25
5/9/2013 Run   Interval 10000.0 m 36:35 5:54
5/9/2013 Run   cool down 1.9 mi 13:24 7:04
5/9/2013 Run   warm up 1.2 mi 6:45 5:53
5/8/2013 Run   cool down 1.2 mi 7:16 6:20
5/8/2013 Run   warm up 1.2 mi 6:57 6:03
5/7/2013 Run   warm up 1.3 mi 7:30 6:00
5/7/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 7.0 mi    
5/6/2013 Run   Interval 11000.0 m 42:38 6:15
5/6/2013 Run   cool down 1.2 mi 7:46 6:46
5/6/2013 Run   warm up 1.2 mi 6:45 5:53
5/5/2013 Run   Hill 6.3 mi 42:42 6:47
5/4/2013 Run   Easy 3.0 mi 18:51 6:17
5/3/2013 Run   Interval 6900.0 m 27:32 6:26
5/3/2013 Run   warm up 1.2 mi 7:12 6:16
5/3/2013 Run   cool down 1.2 mi 7:56 6:54
5/2/2013 Run   warm up 1.2 mi 7:01 6:07
5/2/2013 Run   cool down 1.2 mi 6:58 6:04
5/2/2013 Run   Easy 3.0 mi 19:40 6:34
5/1/2013 Run   cool down 1.9 mi 13:05 6:54
5/1/2013 Run   Easy 4.5 mi 29:26 6:33
5/1/2013 Run   Interval 2400.0 m 8:53 5:58
5/1/2013 Run   warm up 1.3 mi 7:44 6:12
4/30/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 7.0 mi 46:08 6:36
4/30/2013 Run   warm up 1.0 mi 5:55 6:14
4/29/2013 Run   cool down 3.0 mi 18:54 6:18
4/29/2013 Run   Interval 8600.0 m 36:55 6:55
4/29/2013 Run   warm up 2.1 mi 12:54 6:18
4/28/2013 Run   Easy 4.0 mi 24:55 6:12
4/27/2013 Run   Easy 4.8 mi 29:19 6:07
4/26/2013 Run   warm up 1.1 mi 6:48 6:29
4/26/2013 Run
Sherrard
 cool down 2.4 mi 15:25 6:29
4/25/2013 Run   cool down 1.2 mi 7:28 6:30
4/25/2013 Run   warm up 1.2 mi 6:44 5:52
4/24/2013 Run   cool down 2.9 mi 19:18 6:47
4/24/2013 Run   warm up 1.2 mi 6:53 6:00
4/24/2013 Run   Interval 4.9 mi 28:30 5:51
4/23/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:40 5:54
4/23/2013 Run
Alleman to Aldi in Moline (o/b)
 Long 8.3 mi 53:24 6:27
4/22/2013 Run   Interval 7200.0 m 28:13 6:19
4/22/2013 Run   warm up 1.2 mi 6:51 5:58
4/22/2013 Run   cool down 2.9 mi 19:50 6:51
4/21/2013 Run   Easy 3.0 mi 18:29 6:10
4/20/2013 Run   Easy 7.5 mi 46:44 6:17
4/19/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:50 6:02
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