| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/25/2011 |
Run |
|
cool down |
2.0 mi |
13:12 |
6:36 |
 |
| 8/26/2011 |
Run |
|
Easy |
5.5 mi |
37:20 |
6:48 |
|
| 8/26/2011 |
Run |
|
warm up |
0.7 mi |
4:19 |
6:10 |
|
| 8/28/2011 |
Run |
|
Mid |
4.0 mi |
25:48 |
6:26 |
|
| 8/30/2011 |
Run |
|
warm up |
1.0 mi |
6:58 |
6:58 |
|
| 8/30/2011 |
Run |
|
cool down |
3.5 mi |
24:42 |
7:00 |
|
| 9/1/2011 |
Run |
|
cool down |
1.5 mi |
11:31 |
7:41 |
|
| 9/1/2011 |
Run |
|
Interval |
2.0 mi |
10:05 |
5:03 |
|
| 9/1/2011 |
Run |
|
warm up |
1.1 mi |
8:12 |
7:28 |
|
| 9/2/2011 |
Run |
|
Easy |
4.3 mi |
29:47 |
6:56 |
|
| 8/29/2011 |
Run |
Alleman to Adolph's (o/b) |
Easy |
6.2 mi |
42:00 |
6:50 |
|
| 8/22/2011 |
Run |
Alleman to Aldi in Moline (o/b) |
Long |
8.3 mi |
55:13 |
6:40 |
|
| 8/17/2011 |
Run |
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b) |
Easy |
7.0 mi |
48:48 |
6:59 |
|
| 8/31/2011 |
Run |
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b) |
Long |
7.0 mi |
48:52 |
6:59 |
|
| 7/20/2011 |
Run |
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St. |
Easy |
6.2 mi |
42:35 |
6:56 |
|
| 7/12/2011 |
Run |
Alleman to I-74 |
Easy |
5.2 mi |
35:21 |
6:52 |
|
| 7/18/2011 |
Run |
Alleman to I-74 |
Easy |
5.2 mi |
37:22 |
7:16 |
|
| 7/25/2011 |
Run |
Alleman to Papa Murphy's (o/b) |
Long |
7.3 mi |
47:34 |
6:34 |
|
| 8/10/2011 |
Run |
Alleman to Papa Murphy's (o/b) |
Long |
7.3 mi |
47:56 |
6:37 |
|
| 8/15/2011 |
Run |
Alleman to Papa Murphy's (o/b) |
Long |
7.3 mi |
45:44 |
6:19 |
|
| 7/13/2011 |
Run |
Alleman to Saukie to 15th St. |
Mid |
6.2 mi |
40:58 |
6:40 |
|
| 8/11/2011 |
Run |
Alleman to Saukie to 15th St. |
Mid |
6.2 mi |
40:10 |
6:32 |
|
| 7/21/2011 |
Run |
Alleman to Saukie to 38th Ave. |
PPM |
4.1 mi |
24:57 |
6:06 |
|
| 7/27/2011 |
Run |
Alleman to St. Pius to Library to Alleman |
Easy |
5.0 mi |
33:53 |
6:45 |
|
| 7/12/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:31 |
6:28 |
|
| 7/13/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:50 |
6:55 |
|
| 7/18/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:44 |
6:46 |
|
| 7/19/2011 |
Run |
Alleman warmup to park |
warm up |
0.8 mi |
5:10 |
6:54 |
|
| 7/20/2011 |
Run |
Alleman warmup to park |
warm up |
0.8 mi |
5:06 |
6:48 |
|
| 7/21/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:36 |
6:35 |
|
| 7/25/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:43 |
6:45 |
|
| 7/26/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:44 |
6:46 |
|
| 7/27/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:36 |
6:35 |
|
| 8/11/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:26 |
6:20 |
|
| 8/15/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:22 |
6:15 |
|
| 8/16/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:19 |
6:10 |
|
| 8/17/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:04 |
5:49 |
|
| 8/18/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:32 |
6:29 |
|
| 8/19/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
3:55 |
5:36 |
|
| 8/22/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:06 |
5:52 |
|
| 8/23/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:14 |
6:03 |
|
| 8/24/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:19 |
6:10 |
|
| 8/25/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:09 |
5:56 |
|
| 8/29/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:22 |
6:15 |
|
| 8/31/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:12 |
6:00 |
|
| 9/2/2011 |
Run |
Alleman warmup to park |
warm up |
0.7 mi |
4:24 |
6:18 |
|
| 8/27/2011 |
Run |
Black Hawk |
Hill |
7.6 mi |
51:21 |
6:45 |
|
| 7/22/2011 |
Run |
House to Augie to 15th St. in Moline (o/b) |
Long |
8.1 mi |
53:37 |
6:40 |
|
| 8/20/2011 |
Run |
House to Augie to rail that connects R and M (o/b) |
Easy |
6.0 mi |
40:01 |
6:41 |
|
| 9/3/2011 |
Run |
Lake Storey |
warm up |
1.0 mi |
|
|
|
| 9/3/2011 |
Run |
Lake Storey |
cool down |
2.2 mi |
15:12 |
6:55 |
|