Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
4/9/2013 Run
Alleman to AOC and 53rd st. (o/b)
 Long 9.4 mi 1:02:45 6:41
4/10/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:53 6:04
4/10/2013 Run
Alleman to Hauberg to 17th to 33rd ave no parking sign
 Easy 6.0 mi 39:16 6:33
4/11/2013 Run   warm up 2.0 mi 12:46 6:23
4/11/2013 Run   Interval 10815.0 m 39:24 5:52
4/11/2013 Run   cool down 3.0 mi 20:53 7:05
4/12/2013 Run   Easy 4.6 mi 29:30 6:25
4/12/2013 Run   Easy 2.0 mi 12:43 6:22
4/12/2013 Run   Easy 1.3 mi 8:21 6:41
4/13/2013 Run
House to Augie past guardrail with little loop by stevens and back on 14th to augie to home
 Race 7.0 mi 41:35 5:57
4/14/2013 Run   Easy 3.0 mi 18:22 6:08
4/15/2013 Run   warm up 2.1 mi 12:56 6:19
4/15/2013 Run   cool down 2.9 mi 20:29 7:12
4/15/2013 Run   Interval 8800.0 m 36:58 6:46
4/16/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:08 6:16
4/16/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 7.0 mi 47:24 6:47
4/17/2013 Run
Pepsico
 Interval 7200.0 m 25:44 5:46
4/17/2013 Run
Pepsico
 cool down 2.5 mi 16:56 6:47
4/17/2013 Run
Pepsico
 warm up 1.0 mi 6:45 6:45
4/18/2013 Run   cool down 2.0 mi 12:21 6:20
4/18/2013 Run   Easy 3.1 mi 19:59 6:27
4/18/2013 Run   warm up 1.2 mi 7:01 6:07
4/19/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:50 6:02
4/19/2013 Run
Alleman to Saukie to 38th ave. to St. Pius to Macy's down to 7th ave. and over to 44thst.
 Long 9.4 mi 58:27 6:14
4/20/2013 Run   Easy 7.5 mi 46:44 6:17
4/21/2013 Run   Easy 3.0 mi 18:29 6:10
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
4/23/2013 Run
Alleman to Aldi in Moline (o/b)
 Long 8.3 mi 53:24 6:27
4/23/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 7:40 5:54
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
4/25/2013 Run   cool down 1.2 mi 7:28 6:30
4/25/2013 Run   warm up 1.2 mi 6:44 5:52
4/26/2013 Run
Sherrard
 cool down 2.4 mi 15:25 6:29
4/26/2013 Run   warm up 1.1 mi 6:48 6:29
4/27/2013 Run   Easy 4.8 mi 29:19 6:07
4/28/2013 Run   Easy 4.0 mi 24:55 6:12
4/29/2013 Run   cool down 3.0 mi 18:54 6:18
4/29/2013 Run   warm up 2.1 mi 12:54 6:18
4/29/2013 Run   Interval 8600.0 m 36:55 6:55
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
5/1/2013 Run   Interval 2400.0 m 8:53 5:58
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   warm up 1.3 mi 7:44 6:12
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
5/3/2013 Run   Interval 6900.0 m 27:32 6:26
5/3/2013 Run   cool down 1.2 mi 7:56 6:54
5/3/2013 Run   warm up 1.2 mi 7:12 6:16
5/4/2013 Run   Easy 3.0 mi 18:51 6:17
5/5/2013 Run   Hill 6.3 mi 42:42 6:47
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
5/7/2013 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    
5/8/2013 Run   cool down 1.2 mi 7:16 6:20
5/8/2013 Run   warm up 1.2 mi 6:57 6:03
5/9/2013 Run   cool down 1.9 mi 13:24 7:04
5/9/2013 Run   warm up 1.2 mi 6:45 5:53
5/9/2013 Run   Interval 10000.0 m 36:35 5:54
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
5/11/2013 Run
Black Hawk
 Hill 7.0 mi 43:51 6:16
5/12/2013 Run   Easy 3.0 mi 18:00 6:00
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
5/14/2013 Run   Easy 6.9 mi 46:13 6:42
5/14/2013 Run   warm up 1.3 mi 7:16 5:49
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
5/15/2013 Run   Interval 2400.0 m 8:41 5:50
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
5/17/2013 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
5/18/2013 Run
Black Hawk
 Hill 7.0 mi 43:31 6:13
5/19/2013 Run   Easy 3.0 mi 18:44 6:15
5/20/2013 Run   cool down 1.2 mi 7:53 6:52
5/20/2013 Run   warm up 1.2 mi 6:59 6:05
5/20/2013 Run   Interval 7600.0 m 30:57 6:34
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
5/22/2013 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
5/23/2013 Run   Easy 4.3 mi 26:55 6:16
5/23/2013 Run   cool down 0.4 mi 2:38 6:35
5/23/2013 Run   warm up 1.0 mi 5:49 6:08
5/24/2013 Run   warm up 1.2 mi 8:26 7:02
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