Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
1/1/2012 Run   Easy 3.3 mi 21:43 6:35
12/31/2011 Run   Long 10.0 mi 1:07:43 6:47
12/30/2011 Run   Easy 6.0 mi 38:44 6:28
12/29/2011 Run   Mid 4.0 mi 25:00 6:15
12/28/2011 Run   Easy 4.6 mi 31:54 6:57
12/27/2011 Run   Hill 6.9 mi 45:55 6:43
12/26/2011 Run   Mid 4.0 mi 25:33 6:24
12/25/2011 Run   Easy 3.0 mi 19:28 6:30
12/24/2011 Run   Hill 4.1 mi 26:19 6:30
12/23/2011 Run
House to Augie to rail that connects R and M (o/b)
 Progression Run 6.0 mi 36:59 6:10
12/22/2011 Run
Black Hawk
 Easy 6.3 mi 43:01 6:53
12/21/2011 Run   Mid 4.0 mi 25:50 6:26
12/20/2011 Run   Easy 6.7 mi 45:02 6:47
12/19/2011 Run
Black Hawk
 Hill 4.9 mi 33:12 6:51
12/18/2011 Run
Black Hawk
 Hill 4.3 mi 28:21 6:41
12/17/2011 Run
Black Hawk
 Hill 6.2 mi 41:08 6:42
12/16/2011 Run
Black Hawk
 Hill 6.0 mi 39:08 6:32
12/15/2011 Run   Easy 5.4 mi 36:46 6:53
12/14/2011 Run   Easy 6.4 mi 43:55 6:55
12/13/2011 Run   cool down 2.3 mi 16:14 7:00
12/13/2011 Run   warm up 1.0 mi 7:00 7:00
12/12/2011 Run   Long 7.0 mi 47:36 6:48
12/11/2011 Run   Mid 4.0 mi 26:17 6:33
12/10/2011 Run
Black Hawk
 Easy 6.0 mi 41:21 6:54
12/9/2011 Run
House to Augie to rail that connects R and M (o/b)
 Easy 6.1 mi 41:17 6:50
12/8/2011 Run   Easy 4.0 mi 27:11 6:48
12/7/2011 Run   Long 7.0 mi 46:59 6:43
12/6/2011 Run
Pepsico
 Race 1.0 mi 5:02 5:02
12/6/2011 Run   cool down 1.8 mi 12:15 7:00
12/6/2011 Run   warm up 1.0 mi 6:47 6:47
12/5/2011 Run   Easy 5.2 mi 34:53 6:43
12/4/2011 Run   Easy 4.0 mi 27:11 6:46
12/3/2011 Run   Progression Run 2.0 mi 13:13 6:37
12/3/2011 Run   warm up 1.0 mi 7:06 7:06
12/2/2011 Run   Hill 5.0 mi 34:17 6:52
12/1/2011 Run   Easy 3.1 mi 20:33 6:38
11/30/2011 Run   Hill 5.8 mi 40:31 7:00
11/29/2011 Run   Easy 4.0 mi 27:11 6:46
11/28/2011 Run   Easy 3.0 mi 19:55 6:39
11/27/2011 Run   Easy 2.0 mi 14:12 7:06
11/26/2011 Run   Easy 1.3 mi 10:13 8:03
11/5/2011 Run   cool down 1.9 mi 12:47 6:55
11/5/2011 Run   warm up 1.3 mi 8:48 6:47
11/4/2011 Run   warm up 1.0 mi 6:45 6:45
11/4/2011 Run   Easy 3.0 mi 20:25 6:49
11/3/2011 Run   Easy 3.5 mi 24:00 6:52
11/3/2011 Run   warm up 0.8 mi 4:53 6:07
11/2/2011 Run   cool down 1.2 mi 8:46 7:19
11/2/2011 Run   warm up 0.8 mi 4:58 6:38
11/2/2011 Run   Easy 4.3 mi 29:23 6:55
11/1/2011 Run   warm up 1.1 mi 7:22 6:42
11/1/2011 Run   Interval 3.0 mi 17:16 5:46
11/1/2011 Run   cool down 1.9 mi 13:43 7:14
10/31/2011 Run   warm up 0.8 mi 4:36 6:08
10/31/2011 Run
Alleman to Hauberg to St. Pius to the library to 38th Ave. to 38th St.
 Easy 6.2 mi 42:07 6:51
10/30/2011 Run   Easy 3.0 mi 20:11 6:44
10/29/2011 Run
Oregon
 Race 3.0 mi 17:04 5:42
10/29/2011 Run   warm up 1.1 mi 7:23 7:02
10/29/2011 Run   cool down 1.9 mi 12:22 6:42
10/28/2011 Run   warm up 1.1 mi 7:22 6:42
10/28/2011 Run   cool down 0.8 mi 5:13 6:32
10/28/2011 Run   Easy 3.0 mi 20:53 6:58
10/27/2011 Run   warm up 0.8 mi 4:50 6:27
10/27/2011 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 5.1 mi 34:45 6:49
10/26/2011 Run
Oregon
 Easy 3.0 mi 22:08 7:23
10/26/2011 Run   Hard 1200.0 m 3:12 4:18
10/25/2011 Run   Interval 3.6 mi 21:34 6:00
10/25/2011 Run   cool down 2.7 mi 19:07 7:05
10/25/2011 Run   warm up 1.1 mi 7:27 6:47
10/24/2011 Run
Alleman to Adolph's (o/b)
 Easy 6.2 mi 41:26 6:45
10/24/2011 Run   warm up 0.8 mi 4:48 6:24
10/23/2011 Run   Easy 3.0 mi 19:58 6:40
10/22/2011 Run   warm up 1.0 mi 7:12 7:00
10/22/2011 Run   cool down 1.1 mi 7:30 6:50
10/21/2011 Run   warm up 1.0 mi 6:45 6:45
10/21/2011 Run   Easy 3.0 mi 20:31 6:51
10/20/2011 Run   warm up 0.8 mi 4:31 6:02
10/20/2011 Run   Easy 4.1 mi 27:02 6:36
10/19/2011 Run   warm up 0.8 mi 4:32 6:03
10/19/2011 Run   Mid 4.0 mi 26:13 6:34
10/18/2011 Run   Easy 4.2 mi 29:20 7:00
10/18/2011 Run   warm up 1.1 mi 7:27 6:47
10/17/2011 Run   Easy 3.0 mi 20:37 6:53
10/16/2011 Run   Easy 2.0 mi 14:24 7:12
10/15/2011 Run   Easy 3.0 mi 21:45 7:15
10/14/2011 Run   warm up 1.1 mi 7:49 6:59
10/14/2011 Run   cool down 2.4 mi 16:16 6:56
10/13/2011 Run   warm up 1.2 mi 6:44 5:52
10/13/2011 Run   cool down 0.8 mi 5:22 6:43
10/12/2011 Run   warm up 0.8 mi 4:45 6:20
10/12/2011 Run
Alleman to Saukie to 38th Ave. to library back to alleman
 Easy 5.1 mi 34:02 6:41
10/11/2011 Run   cool down 0.9 mi 6:05 7:10
10/11/2011 Run   Interval 4.0 mi 23:53 5:59
10/11/2011 Run   warm up 1.2 mi 7:28 6:30
10/10/2011 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 48:30 6:42
10/10/2011 Run   warm up 0.8 mi 5:08 6:51
10/9/2011 Run
Black Hawk
 Hill 4.4 mi 29:02 6:36
10/8/2011 Run   cool down 3.0 mi 20:53 6:58
10/8/2011 Run   warm up 1.1 mi 7:24 6:59
10/7/2011 Run   warm up 0.8 mi 4:50 6:27
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