| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/3/2012 |
Run |
5k with warmup/cooldown |
Easy |
3.6 mi |
40:00 |
11:05 |
 |
| 7/4/2012 |
Run |
Speed work warm up/cool down |
Easy |
2.1 mi |
22:10 |
10:43 |
|
| 7/4/2012 |
Run |
|
Interval |
1.9 mi |
17:00 |
9:03 |
|
| 7/5/2012 |
Run |
5k with warmup/cooldown |
Easy |
3.6 mi |
40:00 |
11:05 |
|
| 7/7/2012 |
Run |
At the lake |
Easy |
3.5 mi |
40:00 |
11:26 |
|
| 7/8/2012 |
Run |
5 mile route including warmup/cooldown |
Easy |
5.7 mi |
1:02:00 |
10:59 |
|
| 7/9/2012 |
Weights |
|
|
|
20:00 |
|
|
| 7/10/2012 |
Run |
5k with warmup/cooldown |
Easy |
3.6 mi |
42:00 |
11:39 |
|
| 7/11/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
12:00 |
17:24 |
|
| 7/11/2012 |
Run |
5k course |
Tempo |
3.0 mi |
28:30 |
9:40 |
|
| 7/12/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
12:00 |
17:24 |
|
| 7/12/2012 |
Run |
5k course |
Easy |
3.0 mi |
28:33 |
9:41 |
|
| 7/12/2012 |
Weights |
|
|
|
5:00 |
|
|
| 7/13/2012 |
Weights |
|
|
|
10:00 |
|
|
| 7/14/2012 |
Run |
5k warmup/cooldown for time trial |
Easy |
1.4 mi |
20:00 |
14:06 |
|
| 7/14/2012 |
Run |
5k course |
Race |
3.0 mi |
28:11 |
9:34 |
|
| 7/15/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
13:00 |
16:40 |
|
| 7/15/2012 |
Run |
10k course |
Easy |
5.7 mi |
1:02:00 |
10:52 |
|
| 7/15/2012 |
Weights |
|
|
|
5:00 |
|
|
| 7/16/2012 |
Weights |
|
|
|
10:00 |
|
|
| 7/17/2012 |
Run |
3.5 mi course |
Easy |
3.5 mi |
35:05 |
10:02 |
|
| 7/17/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
11:00 |
14:07 |
|
| 7/18/2012 |
Run |
Speed work warm up/cool down |
Easy |
2.1 mi |
21:00 |
10:09 |
|
| 7/18/2012 |
Run |
|
Interval |
3600.0 m |
18:00 |
8:03 |
|
| 7/19/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 7/19/2012 |
Run |
5k course |
Easy |
3.0 mi |
28:44 |
9:45 |
|
| 7/19/2012 |
Weights |
|
|
|
15:00 |
|
|
| 7/21/2012 |
Weights |
|
|
|
5:00 |
|
|
| 7/22/2012 |
Run |
5k warmup/cooldown for time trial |
Easy |
1.4 mi |
17:00 |
11:59 |
|
| 7/22/2012 |
Run |
5k course |
Easy |
3.0 mi |
30:00 |
10:11 |
|
| 7/24/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 7/24/2012 |
Run |
3.5 mi course |
Easy |
3.5 mi |
32:54 |
9:24 |
|
| 7/25/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 7/25/2012 |
Run |
3.5 mi course |
Tempo |
3.5 mi |
34:07 |
9:45 |
|
| 7/26/2012 |
Run |
2012 Noridian 5k warmup |
Easy |
1.0 mi |
15:00 |
15:00 |
|
| 7/26/2012 |
Run |
2012 Noridian 5k |
Race |
3.1 mi |
26:34 |
8:35 |
|
| 7/28/2012 |
Run |
|
Easy |
3.8 mi |
42:00 |
11:12 |
|
| 7/29/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
11:00 |
14:07 |
|
| 7/29/2012 |
Run |
7 mi. course |
Easy |
6.3 mi |
1:05:00 |
10:17 |
|
| 7/31/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 7/31/2012 |
Run |
4 mile |
Easy |
4.0 mi |
38:04 |
9:31 |
|
| 8/1/2012 |
Run |
Speed work warm up/cool down |
Easy |
2.1 mi |
25:00 |
12:05 |
|
| 8/1/2012 |
Run |
Speedwork |
Interval |
4200.0 m |
28:03 |
10:45 |
|
| 8/2/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/2/2012 |
Run |
5k course |
Easy |
3.0 mi |
28:03 |
9:31 |
|
| 8/5/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
10:00 |
12:50 |
|
| 8/5/2012 |
Run |
8 mile |
Easy |
7.9 mi |
1:20:00 |
10:06 |
|
| 8/7/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/7/2012 |
Run |
4 mile |
Easy |
4.0 mi |
37:36 |
9:24 |
|
| 8/8/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/8/2012 |
Run |
4 mile |
Tempo |
4.0 mi |
37:10 |
9:18 |
|
| 8/9/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/9/2012 |
Run |
5k course |
Easy |
3.0 mi |
27:09 |
9:13 |
|
| 8/14/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/14/2012 |
Run |
4.5 mi course |
Easy |
4.5 mi |
42:23 |
9:26 |
|
| 8/15/2012 |
Run |
Speed work warm up/cool down |
Easy |
2.1 mi |
25:00 |
12:05 |
|
| 8/15/2012 |
Run |
|
Interval |
4800.0 m |
32:09 |
10:47 |
|
| 8/16/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/16/2012 |
Run |
5k course |
Easy |
3.0 mi |
27:59 |
9:30 |
|
| 8/18/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/18/2012 |
Run |
4 mile |
Easy |
4.1 mi |
36:45 |
9:02 |
|
| 8/19/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
12:00 |
15:24 |
|
| 8/19/2012 |
Run |
9ish mile |
Easy |
8.7 mi |
1:33:21 |
10:46 |
|
| 8/21/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/21/2012 |
Run |
4.5 mi course |
Easy |
4.5 mi |
43:18 |
9:38 |
|
| 8/22/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/22/2012 |
Run |
4 mile |
Tempo |
4.1 mi |
37:32 |
9:14 |
|
| 8/23/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/23/2012 |
Run |
5k course |
Easy |
3.0 mi |
28:34 |
9:42 |
|
| 8/25/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/25/2012 |
Run |
5k course |
Easy |
3.0 mi |
26:41 |
9:03 |
|
| 8/26/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/26/2012 |
Run |
10ish mile |
Easy |
9.6 mi |
1:40:00 |
10:25 |
|
| 8/28/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/28/2012 |
Run |
5 mile |
Easy |
5.0 mi |
46:31 |
9:21 |
|
| 8/29/2012 |
Run |
Speed work warm up/cool down |
Easy |
2.1 mi |
20:00 |
9:40 |
|
| 8/29/2012 |
Run |
|
Interval |
5400.0 m |
35:59 |
10:44 |
|
| 8/30/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 8/30/2012 |
Run |
5k course |
Easy |
3.0 mi |
28:35 |
9:42 |
|
| 9/1/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/1/2012 |
Run |
5 mile |
Race |
5.0 mi |
45:38 |
9:10 |
|
| 9/2/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/2/2012 |
Run |
9/2/12 |
Easy |
7.8 mi |
1:30:00 |
11:31 |
|
| 9/4/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/4/2012 |
Run |
4 mile |
Easy |
4.1 mi |
38:29 |
9:28 |
|
| 9/5/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/5/2012 |
Run |
5k course |
Tempo |
3.0 mi |
27:41 |
9:24 |
|
| 9/8/2012 |
Run |
|
Easy |
1.0 mi |
13:00 |
13:00 |
|
| 9/8/2012 |
Run |
2012 Dick Beardsley HM - Detroit Lakes, MN |
Race |
13.1 mi |
2:13:58 |
10:14 |
|
| 9/11/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/11/2012 |
Run |
4.5 mi course |
Easy |
4.5 mi |
44:24 |
9:52 |
|
| 9/13/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/13/2012 |
Run |
5k course |
Easy |
3.0 mi |
30:26 |
10:19 |
|
| 9/15/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/15/2012 |
Run |
5 mile |
Race |
5.0 mi |
44:53 |
9:01 |
|
| 9/16/2012 |
Run |
10k warmup/cooldown |
Easy |
0.8 mi |
10:00 |
12:50 |
|
| 9/16/2012 |
Run |
9ish mile |
Easy |
8.7 mi |
1:25:58 |
9:55 |
|
| 9/18/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|
| 9/18/2012 |
Run |
4.5 mi course |
Easy |
4.5 mi |
43:29 |
9:40 |
|
| 9/19/2012 |
Run |
5k warmup/cooldown |
Easy |
0.7 mi |
10:00 |
14:30 |
|