Workouts

Summary
wait
Date Activity Course Type ▼ Distance Duration Pace  
12/13/2011 Run   cool down 2.3 mi 16:14 7:00
12/6/2011 Run   cool down 1.8 mi 12:15 7:00
11/5/2011 Run   cool down 1.9 mi 12:47 6:55
11/2/2011 Run   cool down 1.2 mi 8:46 7:19
11/1/2011 Run   cool down 1.9 mi 13:43 7:14
10/29/2011 Run   cool down 1.9 mi 12:22 6:42
10/28/2011 Run   cool down 0.8 mi 5:13 6:32
10/25/2011 Run   cool down 2.7 mi 19:07 7:05
10/22/2011 Run   cool down 1.1 mi 7:30 6:50
10/14/2011 Run   cool down 2.4 mi 16:16 6:56
10/13/2011 Run   cool down 0.8 mi 5:22 6:43
10/11/2011 Run   cool down 0.9 mi 6:05 7:10
10/8/2011 Run   cool down 3.0 mi 20:53 6:58
10/4/2011 Run   cool down 1.2 mi 7:21 6:24
10/1/2011 Run   cool down 3.0 mi 20:57 6:59
9/28/2011 Run   cool down 1.2 mi 8:51 7:42
9/26/2011 Run   cool down 1.2 mi 8:37 7:30
9/23/2011 Run   cool down 3.1 mi 21:32 6:57
9/20/2011 Run   cool down 1.2 mi 8:57 7:47
9/17/2011 Run   cool down 3.0 mi 21:08 7:03
9/14/2011 Run   cool down 1.5 mi 11:04 7:38
9/12/2011 Run   cool down 1.5 mi 11:00 7:20
9/10/2011 Run   cool down 2.5 mi 16:59 6:56
9/7/2011 Run   cool down 1.3 mi 8:49 7:04
9/5/2011 Run   cool down 1.6 mi 11:07 6:57
12/13/2011 Run   warm up 1.0 mi 7:00 7:00
12/6/2011 Run   warm up 1.0 mi 6:47 6:47
12/3/2011 Run   warm up 1.0 mi 7:06 7:06
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
11/3/2011 Run   warm up 0.8 mi 4:53 6:07
11/2/2011 Run   warm up 0.8 mi 4:58 6:38
11/1/2011 Run   warm up 1.1 mi 7:22 6:42
10/31/2011 Run   warm up 0.8 mi 4:36 6:08
10/29/2011 Run   warm up 1.1 mi 7:23 7:02
10/28/2011 Run   warm up 1.1 mi 7:22 6:42
10/27/2011 Run   warm up 0.8 mi 4:50 6:27
10/25/2011 Run   warm up 1.1 mi 7:27 6:47
10/24/2011 Run   warm up 0.8 mi 4:48 6:24
10/22/2011 Run   warm up 1.0 mi 7:12 7:00
10/21/2011 Run   warm up 1.0 mi 6:45 6:45
10/20/2011 Run   warm up 0.8 mi 4:31 6:02
10/19/2011 Run   warm up 0.8 mi 4:32 6:03
10/18/2011 Run   warm up 1.1 mi 7:27 6:47
10/14/2011 Run   warm up 1.1 mi 7:49 6:59
10/13/2011 Run   warm up 1.2 mi 6:44 5:52
10/12/2011 Run   warm up 0.8 mi 4:45 6:20
10/11/2011 Run   warm up 1.2 mi 7:28 6:30
10/10/2011 Run   warm up 0.8 mi 5:08 6:51
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
10/6/2011 Run   warm up 0.8 mi 4:36 6:08
10/5/2011 Run   warm up 0.8 mi 4:28 5:58
10/4/2011 Run   warm up 1.2 mi 7:15 6:19
10/3/2011 Run   warm up 0.8 mi 4:47 6:23
10/1/2011 Run   warm up 1.2 mi 7:57 6:55
9/30/2011 Run   warm up 0.8 mi 4:45 6:20
9/29/2011 Run   warm up 0.8 mi 4:47 6:23
9/28/2011 Run   warm up 1.2 mi 7:29 6:31
9/27/2011 Run   warm up 0.8 mi 4:56 6:35
9/26/2011 Run   warm up 1.2 mi 7:07 6:12
9/23/2011 Run   warm up 1.0 mi 7:09 7:09
9/22/2011 Run   warm up 0.8 mi 4:17 5:43
9/21/2011 Run
Alleman warmup to park
 warm up 0.7 mi 3:51 5:30
9/20/2011 Run   warm up 1.1 mi 7:24 6:44
9/19/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:18 6:09
9/17/2011 Run   warm up 1.0 mi 7:10 7:10
9/16/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:02 5:46
9/15/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:02 5:46
9/14/2011 Run   warm up 0.9 mi 6:00 6:40
9/13/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:10 5:58
9/12/2011 Run   warm up 1.2 mi 7:28 6:14
9/10/2011 Run   warm up 1.0 mi 6:59 6:59
9/9/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:21 6:13
9/8/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:19 6:10
9/7/2011 Run   warm up 1.1 mi 7:35 6:54
9/6/2011 Run
Alleman warmup to park
 warm up 0.7 mi 4:12 6:00
9/5/2011 Run   warm up 1.1 mi 7:47 7:05
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
12/3/2011 Run   Progression Run 2.0 mi 13:13 6:37
9/6/2011 Run
Alleman to Adolph's (o/b)
 Progression Run 6.2 mi 40:44 6:38
12/29/2011 Run   Mid 4.0 mi 25:00 6:15
12/26/2011 Run   Mid 4.0 mi 25:33 6:24
12/21/2011 Run   Mid 4.0 mi 25:50 6:26
12/11/2011 Run   Mid 4.0 mi 26:17 6:33
10/19/2011 Run   Mid 4.0 mi 26:13 6:34
9/18/2011 Run   Mid 5.2 mi 33:45 6:34
10/26/2011 Run   Hard 1200.0 m 3:12 4:18
10/6/2011 Run   Hard 4.0 mi 25:07 6:17
12/6/2011 Run
Pepsico
 Race 1.0 mi 5:02 5:02
10/29/2011 Run
Oregon
 Race 3.0 mi 17:04 5:42
12/31/2011 Run   Long 10.0 mi 1:07:43 6:47
12/12/2011 Run   Long 7.0 mi 47:36 6:48
12/7/2011 Run   Long 7.0 mi 46:59 6:43
10/10/2011 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 48:30 6:42
10/3/2011 Run
Alleman to Aldi in Moline (o/b)
 Long 8.3 mi 55:23 6:41
9/27/2011 Run
Alleman to Papa Murphy's (o/b)
 Long 7.3 mi 47:50 6:36
9/19/2011 Run
Alleman to Hauberg to Mother Hubbard's to 24st. (o/b)
 Long 7.0 mi 49:01 7:01
9/13/2011 Run
Alleman to 38th Ave to 15th St. back to Saukie back to Alleman
 Long 7.2 mi 49:14 6:51
11/1/2011 Run   Interval 3.0 mi 17:16 5:46
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