| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/18/2020 |
Run |
Treadmill |
Long |
24.0 mi |
2:35:19 |
6:29 |
 |
| 1/17/2020 |
Run |
Iowa River Loop |
Medium Long |
14.0 mi |
1:31:04 |
6:31 |
|
| 1/16/2020 |
Run |
Dog Park |
Recovery |
11.0 mi |
1:17:41 |
7:04 |
|
| 1/15/2020 |
Run |
Iowa Indoor Track |
Shake Out |
4.0 mi |
31:04 |
7:47 |
|
| 1/15/2020 |
Run |
|
Cool-Down |
3.0 mi |
23:41 |
7:54 |
|
| 1/15/2020 |
Run |
Iowa Indoor Track |
Interval |
10.0 mi |
55:17 |
5:32 |
|
| 1/15/2020 |
Run |
|
Warm-Up |
3.0 mi |
23:09 |
7:43 |
|
| 1/14/2020 |
Run |
Oakdale Blvd |
Easy |
12.0 mi |
1:21:50 |
6:50 |
|
| 1/13/2020 |
Run |
Iowa River Loop |
Recovery |
12.0 mi |
1:29:58 |
7:30 |
|
| 1/12/2020 |
Run |
Treadmill |
Long |
24.0 mi |
2:18:18 |
5:46 |
|
| 1/11/2020 |
Run |
Iowa Indoor Track |
Shake Out |
5.0 mi |
36:00 |
7:13 |
|
| 1/11/2020 |
Run |
Treadmill |
Medium Long |
14.0 mi |
1:32:01 |
6:35 |
|
| 1/10/2020 |
Run |
Melrose Loop |
Shake Out |
5.5 mi |
39:23 |
7:10 |
|
| 1/10/2020 |
Run |
Mayflower |
Recovery |
12.2 mi |
1:27:38 |
7:12 |
|
| 1/9/2020 |
Run |
|
Cool-Down |
3.0 mi |
23:08 |
7:43 |
|
| 1/9/2020 |
Run |
|
Interval |
8.9 mi |
44:18 |
4:59 |
|
| 1/9/2020 |
Run |
|
Warm-Up |
3.3 mi |
23:15 |
7:03 |
|
| 1/8/2020 |
Run |
Clear Creek Trail |
Easy |
12.1 mi |
1:22:23 |
6:49 |
|
| 1/8/2020 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
37:26 |
7:30 |
|
| 1/7/2020 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
35:43 |
7:09 |
|
| 1/7/2020 |
Run |
Iowa River Loop |
Recovery |
12.0 mi |
1:27:03 |
7:16 |
|
| 1/6/2020 |
Run |
Rec Fields Loop |
Shake Out |
4.0 mi |
28:49 |
7:13 |
|
| 1/6/2020 |
Run |
North Liberty |
Medium Long |
16.0 mi |
1:43:08 |
6:27 |
|
| 1/5/2020 |
Run |
Iowa Indoor Track |
Shake Out |
4.2 mi |
33:20 |
7:57 |
|
| 1/5/2020 |
Run |
Solon |
Recovery |
12.5 mi |
1:29:25 |
7:10 |
|
| 1/4/2020 |
Run |
Treadmill |
Long |
23.0 mi |
2:21:22 |
6:09 |
|
| 1/3/2020 |
Run |
Camp Cardinal |
Shake Out |
5.3 mi |
39:53 |
7:32 |
|
| 1/3/2020 |
Run |
Benton Loop |
Medium Long |
14.0 mi |
1:32:43 |
6:38 |
|
| 1/2/2020 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
35:28 |
7:06 |
|
| 1/2/2020 |
Run |
Iowa River Loop |
Recovery |
12.0 mi |
1:26:40 |
7:14 |
|
| 1/1/2020 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
37:27 |
7:30 |
|
| 1/1/2020 |
Run |
|
Cool-Down |
3.0 mi |
22:31 |
7:31 |
|
| 1/1/2020 |
Run |
Iowa Indoor Track |
Interval |
11.8 mi |
1:03:30 |
5:25 |
|
| 1/1/2020 |
Run |
|
Warm-Up |
3.3 mi |
24:38 |
7:35 |
|
| 12/31/2019 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
36:14 |
7:15 |
|
| 12/31/2019 |
Run |
Clear Creek Trail |
Recovery |
12.0 mi |
1:25:40 |
7:09 |
|
| 12/30/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
29:18 |
7:20 |
|
| 12/30/2019 |
Run |
North Liberty |
Medium Long |
16.0 mi |
1:45:52 |
6:38 |
|
| 12/29/2019 |
Run |
Treadmill |
Shake Out |
4.8 mi |
37:00 |
7:43 |
|
| 12/29/2019 |
Run |
Iowa River Loop |
Recovery |
11.2 mi |
1:20:30 |
7:12 |
|
| 12/28/2019 |
Run |
Oakdale Blvd |
Long |
24.0 mi |
2:26:21 |
6:06 |
|
| 12/27/2019 |
Run |
Melrose Loop |
Shake Out |
4.0 mi |
28:15 |
7:04 |
|
| 12/27/2019 |
Run |
Clear Creek Trail |
Medium Long |
14.8 mi |
1:36:00 |
6:30 |
|
| 12/26/2019 |
Run |
Benton Loop |
Shake Out |
4.8 mi |
35:08 |
7:20 |
|
| 12/26/2019 |
Run |
Kent Park |
Recovery |
11.4 mi |
1:20:54 |
7:06 |
|
| 12/25/2019 |
Run |
Rock Island Trail |
Shake Out |
6.0 mi |
44:39 |
7:27 |
|
| 12/25/2019 |
Run |
Nickel Plate Trail |
Progression |
13.0 mi |
1:21:42 |
6:18 |
|
| 12/24/2019 |
Run |
Hollow Ave |
Shake Out |
5.0 mi |
35:30 |
7:07 |
|
| 12/24/2019 |
Run |
Grafton Bike Trail |
Recovery |
11.0 mi |
1:17:55 |
7:05 |
|
| 12/23/2019 |
Run |
Hollow Ave |
Shake Out |
4.0 mi |
27:56 |
6:59 |
|
| 12/23/2019 |
Run |
Greene Valley |
Medium Long |
16.0 mi |
1:46:23 |
6:39 |
|
| 12/22/2019 |
Run |
Base Loop |
Shake Out |
3.8 mi |
29:53 |
7:52 |
|
| 12/22/2019 |
Run |
Milwaukee Riverwalk |
Recovery |
11.0 mi |
1:24:32 |
7:42 |
|
| 12/21/2019 |
Run |
|
Cool-Down |
3.3 mi |
28:39 |
8:41 |
|
| 12/21/2019 |
Run |
Grindfest |
Progression |
11.7 mi |
1:01:22 |
5:15 |
|
| 12/21/2019 |
Run |
|
Warm-Up |
3.2 mi |
23:49 |
7:27 |
|
| 12/21/2019 |
Run |
Base Loop |
Shake Out |
4.0 mi |
28:54 |
7:14 |
|
| 12/20/2019 |
Run |
City Park |
Shake Out |
5.0 mi |
35:45 |
7:10 |
|
| 12/20/2019 |
Run |
Clear Creek Trail |
Easy |
12.0 mi |
1:22:27 |
6:53 |
|
| 12/19/2019 |
Run |
Solon |
Shake Out |
5.0 mi |
38:54 |
7:47 |
|
| 12/19/2019 |
Run |
Kent Park |
Easy |
12.0 mi |
1:18:34 |
6:33 |
|
| 12/18/2019 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
35:20 |
7:05 |
|
| 12/18/2019 |
Run |
Iowa River Loop |
Easy |
12.0 mi |
1:21:19 |
6:47 |
|
| 12/17/2019 |
Run |
Benton Loop |
Shake Out |
5.0 mi |
37:08 |
7:26 |
|
| 12/17/2019 |
Run |
Clear Creek Trail |
Easy |
12.0 mi |
1:23:04 |
6:56 |
|
| 12/16/2019 |
Run |
Melrose Loop |
Shake Out |
4.8 mi |
34:25 |
7:11 |
|
| 12/16/2019 |
Run |
Iowa River Loop |
Recovery |
11.2 mi |
1:18:40 |
7:03 |
|
| 12/15/2019 |
Run |
Leigh River |
Recovery |
9.0 mi |
1:06:09 |
7:21 |
|
| 12/14/2019 |
Run |
|
Cool-Down |
2.8 mi |
23:41 |
8:28 |
|
| 12/14/2019 |
Run |
USATF Club XC Championship -Bethlehem, PA |
Race |
10.0 km |
32:16 |
5:12 |
|
| 12/14/2019 |
Run |
|
Warm-Up |
3.0 mi |
22:02 |
7:21 |
|
| 12/13/2019 |
Run |
Schuylkill River Trail |
Easy |
10.0 mi |
1:07:29 |
6:45 |
|
| 12/12/2019 |
Run |
Clear Creek Trail |
Easy |
12.0 mi |
1:21:51 |
6:50 |
|
| 12/11/2019 |
Run |
Melrose Loop |
Shake Out |
5.0 mi |
36:08 |
7:14 |
|
| 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 |
|