Workouts

---

Date ▲ Activity Course Type Distance Duration Pace   6/3/2009 Run Random Route Long 8.0 mi 59:36 7:27 6/4/2009 Run Thursday Landsmeer Run Easy 2.2 mi 15:36 6:58 6/4/2009 Run Landsmeer Golf Course Easy 0.5 mi 4:00 8:00 6/5/2009 Run New Bike Trail Easy 3.9 mi 27:59 7:17 6/6/2009 Run Random Route Race 10.0 km 41:20 6:40 6/8/2009 Run Sioux Center Thrutown Run Easy 3.0 mi 21:36 7:12 6/9/2009 Run Random Route Easy 3.3 mi 25:40 7:47 6/10/2009 Run Random Route Easy 3.7 mi 26:59 7:18 6/11/2009 Run Thursday Landsmeer Run Tempo 4.5 mi 31:20 7:00 6/12/2009 Run Treadmill (Dordt Rec Center) Long 12.0 mi 1:29:59 7:30 6/13/2009 Run Random Route Easy 3.7 mi 27:40 7:29 6/14/2009 Run Random Route Easy 2.0 mi 18:40 9:20 6/16/2009 Run Random Route Tempo 2.3 mi 16:05 7:09 6/22/2009 Run Random Route Long 8.0 mi 1:02:27 7:49 6/23/2009 Run Random Route Easy 1.8 mi 17:40 9:49 6/24/2009 Run Sioux Center Thrutown Run Tempo 4.2 mi 27:41 6:40 6/24/2009 Run Random Route Easy 2.0 mi 18:22 9:11 6/25/2009 Run Thursday Landsmeer Run Tempo 4.5 mi 30:36 6:50 6/26/2009 Run Random Route Easy 3.0 mi 22:14 7:25 6/27/2009 Run Random Route Long 8.2 mi 1:08:10 8:22 6/29/2009 Run Random Route Easy 4.1 mi 29:23 7:14 6/30/2009 Run Random Route Tempo 4.1 mi 27:15 6:42 7/2/2009 Run Random Route Long 7.7 mi 58:23 7:35 7/3/2009 Run Random Route Easy 2.7 mi 22:53 8:29 7/7/2009 Run Random Route Long 12.0 mi 1:25:51 7:10 7/10/2009 Run Sioux Center Thrutown Run Interval 2.0 mi 12:06 6:03 7/10/2009 Run Random Route Easy 1.0 mi 7:47 7:47 7/13/2009 Run Random Route Long 14.0 mi 1:49:34 7:50 7/14/2009 Run Random Route Easy 2.7 mi 20:00 7:25 7/15/2009 Run Sioux Center Track Interval 1184.0 m 3:43 5:04 7/16/2009 Run Landsmeer Golf Course Easy 4.5 mi 35:09 7:49 7/18/2009 Run Random Route Race 13.1 mi 1:44:57 8:01 7/20/2009 Run Sioux Center Thrutown Run Easy 3.8 mi 26:51 7:08 7/20/2009 Run Sioux Center Track Interval 2400.0 m 7:28 5:01 7/21/2009 Run Random Route Fartlek 400.0 yd 1:00 4:25 7/21/2009 Run Random Route Easy 3.7 mi 27:51 7:30 7/22/2009 Run Random Route Easy 5.0 mi 36:29 7:18 7/23/2009 Run Thursday Landsmeer Run Tempo 4.5 mi 31:58 7:09 7/25/2009 Run Random Route Race 5.0 km 19:31 6:17 7/27/2009 Run Random Route Easy 5.0 mi 36:01 7:13 7/28/2009 Run Random Route Tempo 2.7 mi 17:30 6:37 7/28/2009 Run Random Route Easy 1.3 mi 9:24 7:14 7/29/2009 Run Sioux Center Thrutown Run Easy 4.4 mi 31:49 7:14 7/31/2009 Run Sioux Center Thrutown Run Tempo 4.2 mi 26:38 6:25 8/1/2009 Run Sioux Center Thrutown Run Long 14.0 mi 1:43:15 7:23 8/3/2009 Run Random Route Easy 4.6 mi 33:35 7:23 8/4/2009 Run Random Route Tempo 3.9 mi 25:25 6:29 8/5/2009 Run Random Route Easy 6.0 mi 44:00 7:20 8/7/2009 Run Random Route Easy 4.3 mi 32:00 7:24 8/8/2009 Run Random Route Long 10.0 mi 1:15:07 7:31 8/10/2009 Run Random Route Easy 0.9 mi 7:50 8:43 8/10/2009 Run Park by school Easy 3.3 mi 25:20 7:41 8/11/2009 Run Random Route Fartlek 0.4 mi 2:45 6:33 8/11/2009 Run Park by school Easy 2.2 mi 17:00 7:44 8/11/2009 Run Park by school Easy 1.3 mi 10:00 7:42 8/12/2009 Run Random Route Tempo 3.0 mi 18:30 6:10 8/13/2009 Run Puddle Jumper Trail Interval 8.0 mi 52:19 6:33 8/14/2009 Run Landsmeer Golf Course Interval 3.0 mi 17:24 5:48 8/17/2009 Run Park by school Easy 4.4 mi 33:00 7:30 8/18/2009 Run Landsmeer Golf Course Interval 5.0 km 18:47 6:03 8/19/2009 Run Random Route Fartlek 2.0 mi 17:00 8:30 8/19/2009 Run Landsmeer Golf Course Easy 0.6 mi 4:48 8:00 8/20/2009 Run Puddle Jumper Trail Interval 6.0 mi 37:27 6:15 8/21/2009 Run ASC Grass Loop Easy 1.5 mi 11:30 7:40 8/21/2009 Run ASC Grass Loop Race 5.0 km 19:44 6:22 8/23/2009 Run Random Route Easy 3.0 mi 22:06 7:22 8/24/2009 Run Northwestern Track Interval 4000.0 m 13:13 5:20 8/25/2009 Run Park by school Easy 2.7 mi 19:15 7:08 8/26/2009 Run Landsmeer Golf Course Interval 6.0 km 23:25 6:17 8/27/2009 Run Random Route Fartlek 2.4 mi 19:30 8:08 8/28/2009 Run Random Route Race 5.0 km 19:10 6:11 8/31/2009 Run Northwestern Track Interval 3600.0 m 12:08 5:26 9/1/2009 Run Random Route Race 5.0 km 19:27 6:16 9/2/2009 Run Park by school Easy 2.5 mi 19:00 7:36 9/3/2009 Run Puddle Jumper Trail Easy 5.7 mi 42:00 7:23 9/4/2009 Run Landsmeer Golf Course Easy 1.0 mi 8:00 8:00 9/4/2009 Run Landsmeer Golf Course Interval 3.0 mi 17:07 5:43 9/5/2009 Run Random Route Easy 4.3 mi 30:34 7:07 9/14/2009 Run Random Route Race 5.0 km 18:46 6:03 9/15/2009 Run Random Route Easy 2.2 mi 15:17 6:57 9/16/2009 Run Northwestern Track Easy 1.0 mi 8:30 8:30 9/16/2009 Run Northwestern Track Interval 5200.0 m 17:16 5:21 9/17/2009 Run Puddle Jumper Trail Long 6.0 mi 40:18 6:43 9/18/2009 Run Landsmeer Golf Course Interval 5500.0 m 20:39 6:03 9/21/2009 Run Northwestern Track Interval 4400.0 m 14:38 5:22 9/22/2009 Run Random Route Race 5.0 km 18:42 6:02 9/24/2009 Run Random Route Easy 5.7 mi 42:00 7:23 9/25/2009 Run Landsmeer Golf Course Interval 3.0 mi 16:41 5:34 9/26/2009 Run Random Route Easy 5.4 mi 39:37 7:21 9/28/2009 Run Northwestern Track Interval 4400.0 m 14:50 5:26 9/29/2009 Run Random Route Race 5.0 km 19:25 6:15 9/29/2009 Run Random Route Easy 1.5 mi 12:00 8:00 11/28/2009 Run Random Route Long 4.0 mi 30:41 7:41 11/30/2009 Run Random Route Easy 1.0 mi 8:00 8:00 12/5/2009 Run Sioux Center Thrutown Run Tempo 2.7 mi 18:11 6:45 12/22/2009 Run Treadmill (Dordt Rec Center) Tempo 4.4 mi 30:00 6:51 12/26/2009 Run Random Route Tempo 4.3 mi 29:41 6:59 1/2/2010 Run Random Route Long 5.9 mi 45:00 7:36 1/5/2010 Run Treadmill (Dordt Rec Center) Tempo 4.6 mi 30:00 6:36 1/7/2010 Run Treadmill (Dordt Rec Center) Tempo 4.6 mi 30:00 6:35