| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/11/2019 |
Run |
Iowa River Loop |
Recovery |
11.0 mi |
1:21:08 |
7:23 |
 |
| 12/10/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
30:59 |
7:45 |
|
| 12/10/2019 |
Run |
|
Cool-Down |
3.2 mi |
25:05 |
7:51 |
|
| 12/10/2019 |
Run |
Iowa Indoor Track |
Interval |
6.2 mi |
33:05 |
5:21 |
|
| 12/10/2019 |
Run |
|
Warm-Up |
3.3 mi |
24:38 |
7:29 |
|
| 12/9/2019 |
Run |
Maple Ave |
Medium Long |
15.0 mi |
1:36:22 |
6:26 |
|
| 12/8/2019 |
Run |
West Branch Hills |
Easy |
10.0 mi |
1:07:07 |
6:43 |
|
| 12/7/2019 |
Run |
Oakdale Blvd |
Long |
22.0 mi |
2:17:43 |
6:16 |
|
| 12/6/2019 |
Run |
Melrose Loop |
Shake Out |
3.4 mi |
24:47 |
7:18 |
|
| 12/6/2019 |
Run |
Clear Creek Trail |
Medium Long |
15.0 mi |
1:33:24 |
6:14 |
|
| 12/5/2019 |
Run |
Dodge St |
Shake Out |
5.0 mi |
35:53 |
7:11 |
|
| 12/5/2019 |
Run |
Iowa River Loop |
Recovery |
11.2 mi |
1:21:38 |
7:18 |
|
| 12/4/2019 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
36:14 |
7:15 |
|
| 12/4/2019 |
Run |
|
Cool-Down |
3.0 mi |
23:19 |
7:47 |
|
| 12/4/2019 |
Run |
Ashton XC Course |
Interval |
7.0 mi |
35:48 |
5:07 |
|
| 12/4/2019 |
Run |
|
Warm-Up |
3.0 mi |
23:23 |
7:48 |
|
| 12/3/2019 |
Run |
Iowa River Loop |
Recovery |
11.2 mi |
1:20:30 |
7:12 |
|
| 12/2/2019 |
Run |
Melrose Loop |
Shake Out |
3.4 mi |
25:10 |
7:25 |
|
| 12/2/2019 |
Run |
Oakdale Blvd |
Medium Long |
15.0 mi |
1:35:25 |
6:22 |
|
| 12/1/2019 |
Run |
Hawkeye Park Rd |
Shake Out |
4.0 mi |
28:53 |
7:14 |
|
| 12/1/2019 |
Run |
Ashton XC Course |
Recovery |
11.1 mi |
1:20:59 |
7:18 |
|
| 11/30/2019 |
Run |
Oakdale Blvd |
Long |
20.0 mi |
2:06:49 |
6:21 |
|
| 11/29/2019 |
Run |
5th St. |
Shake Out |
4.0 mi |
29:55 |
7:29 |
|
| 11/29/2019 |
Run |
Iowa River Loop |
Recovery |
11.5 mi |
1:23:10 |
7:14 |
|
| 11/28/2019 |
Run |
|
Shake Out |
5.2 mi |
37:13 |
7:10 |
|
| 11/28/2019 |
Run |
|
Cool-Down |
4.0 mi |
32:18 |
8:05 |
|
| 11/28/2019 |
Run |
Naperville Turkey Trot |
Race |
5.0 km |
14:41 |
4:44 |
|
| 11/28/2019 |
Run |
|
Warm-Up |
3.2 mi |
23:51 |
7:28 |
|
| 11/27/2019 |
Run |
Upper Shelf |
Shake Out |
6.0 mi |
41:05 |
6:51 |
|
| 11/27/2019 |
Run |
Treadmill |
Recovery |
10.0 mi |
1:12:10 |
7:14 |
|
| 11/26/2019 |
Run |
Campus Snake |
Shake Out |
5.0 mi |
36:16 |
7:16 |
|
| 11/26/2019 |
Run |
Clear Creek Trail |
Easy |
12.0 mi |
1:19:10 |
6:36 |
|
| 11/25/2019 |
Run |
Ashton XC Course |
Shake Out |
5.0 mi |
35:55 |
7:11 |
|
| 11/25/2019 |
Run |
Iowa River Loop |
Recovery |
11.0 mi |
1:17:12 |
7:02 |
|
| 11/24/2019 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
37:51 |
7:35 |
|
| 11/24/2019 |
Run |
|
Cool-Down |
3.3 mi |
24:26 |
7:25 |
|
| 11/24/2019 |
Run |
Terra Park- Des Moines |
Time Trial |
5.0 km |
14:52 |
4:48 |
|
| 11/24/2019 |
Run |
|
Warm-Up |
3.6 mi |
24:58 |
6:57 |
|
| 11/23/2019 |
Run |
1st Street- Terre Haute |
Recovery |
10.0 mi |
1:13:53 |
7:24 |
|
| 11/22/2019 |
Run |
National Heritage Rd Trail |
Medium Long |
15.0 mi |
1:36:14 |
6:25 |
|
| 11/21/2019 |
Run |
LaVerne Gibson Dirt Roads |
Easy |
6.0 mi |
40:42 |
6:47 |
|
| 11/21/2019 |
Run |
Iowa River Corridor Trail |
Recovery |
9.0 mi |
1:07:48 |
7:32 |
|
| 11/20/2019 |
Run |
City Park |
Shake Out |
4.8 mi |
32:38 |
6:48 |
|
| 11/20/2019 |
Run |
|
Cool-Down |
3.0 mi |
22:03 |
7:22 |
|
| 11/20/2019 |
Run |
Ashton XC Course |
Fartlek |
10.0 mi |
54:00 |
5:25 |
|
| 11/20/2019 |
Run |
|
Warm-Up |
3.0 mi |
22:36 |
7:32 |
|
| 11/19/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
27:43 |
6:56 |
|
| 11/19/2019 |
Run |
Clear Creek Trail |
Easy |
12.2 mi |
1:19:18 |
6:30 |
|
| 11/18/2019 |
Run |
Treadmill |
Shake Out |
4.0 mi |
30:23 |
7:36 |
|
| 11/18/2019 |
Run |
Ashton XC Course |
Recovery |
11.0 mi |
1:19:22 |
7:13 |
|
| 11/17/2019 |
Run |
Oakdale Blvd |
Long |
20.0 mi |
2:09:24 |
6:29 |
|
| 11/16/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
29:41 |
7:26 |
|
| 11/16/2019 |
Run |
Iowa River Loop |
Easy |
12.0 mi |
1:20:14 |
6:42 |
|
| 11/15/2019 |
Run |
Treadmill |
Easy |
11.5 mi |
1:17:40 |
6:46 |
|
| 11/14/2019 |
Run |
Stillwater |
Shake Out |
4.5 mi |
32:34 |
7:15 |
|
| 11/14/2019 |
Run |
Meridian Lake |
Recovery |
10.0 mi |
1:14:31 |
7:28 |
|
| 11/13/2019 |
Run |
|
Cool-Down |
2.8 mi |
20:29 |
7:24 |
|
| 11/13/2019 |
Run |
Finkbine Loop |
Fartlek |
8.2 mi |
45:00 |
5:29 |
|
| 11/13/2019 |
Run |
|
Warm-Up |
3.0 mi |
22:45 |
7:36 |
|
| 11/12/2019 |
Run |
Treadmill |
Shake Out |
4.0 mi |
31:25 |
7:52 |
|
| 11/12/2019 |
Run |
City Park |
Recovery |
10.0 mi |
1:10:14 |
7:02 |
|
| 11/11/2019 |
Run |
Iowa River Loop |
Medium Long |
15.0 mi |
1:41:01 |
6:45 |
|
| 11/10/2019 |
Run |
Solon |
Recovery |
10.0 mi |
1:09:45 |
6:59 |
|
| 11/9/2019 |
Run |
Oakdale Blvd |
Long |
18.0 mi |
1:53:42 |
6:19 |
|
| 11/8/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
29:07 |
7:17 |
|
| 11/8/2019 |
Run |
Clear Creek Trail |
Recovery |
10.0 mi |
1:11:57 |
7:12 |
|
| 11/7/2019 |
Run |
Iowa Rugby Field |
Shake Out |
4.4 mi |
32:18 |
7:21 |
|
| 11/7/2019 |
Run |
|
Cool-Down |
3.3 mi |
24:27 |
7:25 |
|
| 11/7/2019 |
Run |
Iowa Indoor Track |
Interval |
5.0 mi |
28:01 |
5:37 |
|
| 11/7/2019 |
Run |
|
Warm-Up |
3.3 mi |
23:48 |
7:13 |
|
| 11/6/2019 |
Run |
Iowa Rugby Field |
Shake Out |
5.0 mi |
35:50 |
7:10 |
|
| 11/6/2019 |
Run |
Solon |
Recovery |
11.0 mi |
1:17:56 |
7:06 |
|
| 11/5/2019 |
Run |
Big Money |
Shake Out |
4.0 mi |
25:48 |
6:28 |
|
| 11/5/2019 |
Run |
Clear Creek Trail |
Easy |
12.0 mi |
1:16:42 |
6:24 |
|
| 11/4/2019 |
Run |
Iowa River Loop |
Recovery |
11.0 mi |
1:18:52 |
7:11 |
|
| 11/3/2019 |
Run |
Olentangey Trail |
Long |
16.0 mi |
1:41:39 |
6:22 |
|
| 11/2/2019 |
Run |
Olentangey Trail |
Recovery |
10.0 mi |
1:09:51 |
7:00 |
|
| 11/1/2019 |
Run |
Scioto Trail |
Progression |
12.0 mi |
1:13:29 |
6:08 |
|
| 10/31/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
27:53 |
6:59 |
|
| 10/31/2019 |
Run |
Clear Creek Trail |
Recovery |
10.1 mi |
1:12:55 |
7:14 |
|
| 10/30/2019 |
Run |
Melrose Loop |
Shake Out |
4.5 mi |
31:12 |
6:57 |
|
| 10/30/2019 |
Run |
Iowa River Loop |
Easy |
11.4 mi |
1:20:24 |
7:04 |
|
| 10/29/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
27:09 |
6:48 |
|
| 10/29/2019 |
Run |
|
Cool-Down |
2.6 mi |
19:57 |
7:41 |
|
| 10/29/2019 |
Run |
Iowa Indoor Track |
Interval |
5.4 mi |
32:39 |
6:03 |
|
| 10/29/2019 |
Run |
|
Warm-Up |
3.0 mi |
22:31 |
7:31 |
|
| 10/28/2019 |
Run |
City Park |
Easy |
9.0 mi |
1:01:26 |
6:50 |
|
| 10/27/2019 |
Run |
Trueblood Gravel Roads |
Long |
14.0 mi |
1:37:49 |
7:00 |
|
| 10/26/2019 |
Run |
Ashton XC Course |
Recovery |
10.8 mi |
1:16:25 |
7:05 |
|
| 10/25/2019 |
Run |
Clear Creek Trail |
Easy |
11.7 mi |
1:20:00 |
6:51 |
|
| 10/24/2019 |
Run |
Hickory Hill |
Trail |
10.0 mi |
1:11:18 |
7:08 |
|
| 10/23/2019 |
Run |
Iowa River Loop |
Easy |
11.2 mi |
1:14:17 |
6:38 |
|
| 10/22/2019 |
Run |
|
Cool-Down |
2.0 mi |
15:00 |
7:30 |
|
| 10/22/2019 |
Run |
Iowa Indoor Track |
Interval |
5.0 mi |
28:45 |
5:45 |
|
| 10/22/2019 |
Run |
|
Warm-Up |
3.0 mi |
22:36 |
7:33 |
|
| 10/21/2019 |
Run |
Clear Creek Trail |
Easy |
10.0 mi |
1:07:16 |
6:44 |
|
| 10/20/2019 |
Run |
Iowa River Corridor Trail |
Recovery |
10.0 mi |
1:12:18 |
7:14 |
|
| 10/19/2019 |
Run |
Margaret Ave (Terre Haute) |
Recovery |
6.3 mi |
46:00 |
7:19 |
|
| 10/18/2019 |
Run |
|
Easy |
9.0 mi |
1:00:26 |
6:43 |
|
| 10/17/2019 |
Run |
Camp Cardinal |
Shake Out |
6.0 mi |
42:34 |
7:06 |
|