Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
9/23/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:13 6:02
9/23/2013 Run
Alleman to 38th ave to St.pius to macy's to 15th st. down 31st ave to library to 38th to 38th back to alleman
 Long 11.3 mi 1:10:15 6:15
9/22/2013 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.0 mi 37:25 6:15
9/21/2013 Run   warm up 1.1 mi 6:48 6:29
9/21/2013 Run   cool down 3.0 mi 20:16 6:46
9/20/2013 Run   cool down 1.2 mi 7:05 6:10
9/20/2013 Run   warm up 1.2 mi 6:46 5:54
9/19/2013 Run
Alleman to Seton (o/b)
 warm up 5.2 mi 27:50 5:22
9/19/2013 Run   cool down 2.0 mi 13:52 6:56
9/19/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:04 5:49
9/18/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 10.1 mi 1:06:37 6:36
9/18/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:52 5:32
9/17/2013 Run   Interval 12800.0 m 47:30 5:59
9/17/2013 Run   cool down 1.9 mi 12:45 6:43
9/17/2013 Run   warm up 1.2 mi 6:51 5:58
9/16/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:57 5:39
9/16/2013 Run
Alleman to AOC and 53rd st. (o/b)
 Long 12.4 mi 1:15:21 6:06
9/15/2013 Run   Easy 10.3 mi 1:06:57 6:30
9/14/2013 Run   warm up 1.1 mi 6:57 6:38
9/14/2013 Run   cool down 3.5 mi 21:55 6:16
9/13/2013 Run   cool down 1.2 mi 7:08 6:13
9/13/2013 Run   warm up 1.2 mi 6:47 5:54
9/12/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Mid 9.1 mi 55:28 6:06
9/12/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:54 5:35
9/11/2013 Run   cool down 2.0 mi 12:08 6:04
9/11/2013 Run   Interval 5.0 mi 26:15 5:15
9/11/2013 Run
Alleman warmup to park
 warm up 0.6 mi 3:32 6:26
9/10/2013 Run   cool down 2.0 mi 13:50 6:55
9/10/2013 Run   Interval 9000.0 m 32:25 5:48
9/10/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
9/9/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:25 6:19
9/9/2013 Run
Alleman to Adolph's (o/b)
 Easy 10.3 mi 1:07:02 6:33
9/8/2013 Run   Easy 9.2 mi 1:01:59 6:45
9/7/2013 Run   warm up 1.1 mi 6:59 6:40
9/7/2013 Run   cool down 3.9 mi 26:51 6:59
9/6/2013 Run   Easy 2.9 mi 18:13 6:24
9/6/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:56 5:38
9/5/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:34 5:06
9/5/2013 Run
Alleman to 7th to 12 ave to 19th st. to 6ave to 34th st. o/b
 Long 11.1 mi 1:10:45 6:23
9/4/2013 Run   Interval 5.0 mi 26:48 5:22
9/4/2013 Run   cool down 3.1 mi 20:15 6:32
9/4/2013 Run   warm up 1.2 mi 7:00 6:06
9/3/2013 Run
Alleman to river drive to 7000step sign in butterworth (o/b)
 warm up 11.1 mi 1:12:17 6:31
9/3/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:02 5:46
9/2/2013 Run   Interval 12400.0 m 46:57 6:06
9/2/2013 Run   cool down 1.9 mi 14:25 7:36
9/2/2013 Run   warm up 1.2 mi 7:00 6:06
9/1/2013 Run
Black Hawk
 Long 12.0 mi 1:15:32 6:18
8/31/2013 Run   Easy 9.3 mi 59:15 6:25
8/30/2013 Run   Fartlek 3.5 mi 19:54 5:42
8/30/2013 Run   Easy 0.8 mi 5:05 6:22
8/30/2013 Run   Easy 3.5 mi 22:03 6:18
8/29/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 7.1 mi 47:10 6:39
8/29/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:01 5:45
8/28/2013 Run   Interval 9600.0 m 36:57 6:12
8/28/2013 Run
Alleman warmup to park
 cool down 1.0 mi 6:38 6:59
8/28/2013 Run
Alleman warmup to park
 warm up 0.6 mi 3:34 6:30
8/27/2013 Run
Alleman to Aldi in Moline (o/b)
 Long 11.3 mi 1:10:43 6:16
8/27/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
8/26/2013 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 8.1 mi 51:38 6:23
8/26/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:21 6:13
8/25/2013 Run
Blackhawk
 Easy 8.1 mi 51:32 6:22
8/24/2013 Run   Long 11.5 mi 1:17:12 6:45
8/23/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:59 5:42
8/23/2013 Run
Alleman to Seton (o/b)
 Tempo 6.1 mi 33:49 5:33
8/22/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Mid 9.1 mi 55:31 6:07
8/22/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:55 5:36
8/21/2013 Run
Lincoln Park
 Interval 5.3 mi 27:10 5:11
8/21/2013 Run   cool down 2.0 mi 14:35 7:29
8/21/2013 Run
Alleman warmup to park
 warm up 0.6 mi 3:28 6:19
8/20/2013 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 8.3 mi 52:52 6:23
8/20/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:08 5:55
8/19/2013 Run   Easy 0.3 mi 2:01 6:19
8/19/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:41 5:16
8/19/2013 Run
Alleman to Aldi in Moline (o/b)
 Long 11.3 mi 1:12:59 6:28
8/18/2013 Run   Easy 5.2 mi 32:15 6:16
8/17/2013 Run
Black Hawk
 Easy 6.0 mi 37:53 6:19
8/16/2013 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Easy 9.1 mi 57:24 6:19
8/16/2013 Run
Alleman warmup to park
 warm up 0.7 mi 3:50 5:29
8/15/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
8/15/2013 Run   Hill 7.1 mi 44:15 6:17
8/15/2013 Run   cool down 2.2 mi 14:24 6:42
8/15/2013 Run   Easy 2.2 mi 13:22 6:14
8/14/2013 Run   Long 10.1 mi 1:02:27 6:13
8/14/2013 Run
Alleman warmup to park
 warm up 0.7 mi 4:03 5:48
8/13/2013 Run
Alleman to 38th ave. to 15th st. (o/b)
 Easy 8.3 mi 52:22 6:19
8/13/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:12 6:19
8/12/2013 Run
Black Hawk
 Long 12.0 mi 1:17:07 6:26
8/11/2013 Run   Easy 8.1 mi 51:03 6:19
8/10/2013 Run
Nicks house to bike path to mcdonalds farm(o/b)
 Mid 7.9 mi 49:13 6:14
8/9/2013 Run   Easy 4.0 mi 24:44 6:10
8/9/2013 Run
Black Hawk
 Mid 6.0 mi 35:53 5:59
8/8/2013 Run
Warm up -18th to 44th back to 14th
 warm up 1.3 mi 8:05 6:14
8/8/2013 Run   Easy 6.4 mi 41:17 6:28
8/7/2013 Run   Easy 6.0 mi 40:36 6:46
8/7/2013 Run   warm up 1.3 mi 8:37 6:38
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