| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 8/5/2008 |
Run |
ASC Grass Loop |
Interval |
0.3 mi |
1:00 |
4:00 |
 |
| 10/9/2008 |
Run |
Puddle Jumper Trail |
Fartlek |
600.0 m |
1:36 |
4:18 |
|
| 6/27/2008 |
Run |
Random Route |
Fartlek |
0.3 mi |
1:10 |
4:40 |
|
| 6/25/2008 |
Run |
Random Route |
Interval |
0.8 mi |
3:52 |
5:10 |
|
| 10/22/2008 |
Run |
Random Route |
Fartlek |
500.0 yd |
1:30 |
5:17 |
|
| 9/17/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:13 |
5:20 |
|
| 9/22/2008 |
Run |
Northwestern Track |
Interval |
3600.0 m |
11:58 |
5:21 |
|
| 10/28/2008 |
Run |
Random Route |
Interval |
1200.0 m |
4:00 |
5:22 |
|
| 9/29/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:32 |
5:26 |
|
| 9/8/2008 |
Run |
Northwestern Track |
Interval |
5200.0 m |
17:40 |
5:29 |
|
| 9/24/2007 |
Run |
Northwestern Track |
Interval |
3200.0 m |
10:59 |
5:32 |
|
| 10/3/2007 |
Run |
Northwestern Track |
Interval |
4000.0 m |
13:48 |
5:34 |
|
| 10/27/2008 |
Run |
Northwestern Track |
Interval |
2400.0 m |
8:20 |
5:36 |
|
| 9/17/2007 |
Run |
Northwestern Track |
Interval |
3200.0 m |
11:11 |
5:38 |
|
| 10/5/2007 |
Run |
ASC Grass Loop |
Interval |
4000.0 m |
13:59 |
5:38 |
|
| 5/21/2009 |
Run |
Dordt Indoor Track |
Interval |
1600.0 m |
5:39 |
5:41 |
|
| 9/12/2007 |
Run |
Northwestern Track |
Interval |
4400.0 m |
15:41 |
5:45 |
|
| 10/15/2008 |
Run |
Puddle Jumper Trail |
Interval |
2400.0 m |
8:34 |
5:45 |
|
| 10/29/2008 |
Run |
Northwestern Track |
Interval |
3360.0 m |
12:00 |
5:45 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Interval |
1.0 mi |
5:49 |
5:49 |
|
| 9/23/2008 |
Run |
Random Route |
Race |
5.0 km |
18:15 |
5:53 |
|
| 10/10/2008 |
Run |
Landsmeer Golf Course |
Interval |
3.9 km |
14:28 |
5:59 |
|
| 12/20/2008 |
Run |
Dordt Indoor Track |
Fartlek |
1.0 mi |
5:59 |
5:59 |
|
| 10/20/2008 |
Run |
Northwestern Track |
Interval |
3200.0 m |
12:00 |
6:03 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Fartlek |
400.0 m |
1:30 |
6:03 |
|
| 9/18/2007 |
Run |
Puddle Jumper Trail |
Tempo |
1.9 mi |
11:36 |
6:07 |
|
| 9/3/2007 |
Run |
Random Route |
Interval |
5200.0 m |
19:45 |
6:07 |
|
| 9/5/2008 |
Run |
Random Route |
Race |
4.0 km |
15:12 |
6:07 |
|
| 9/19/2008 |
Run |
Landsmeer Golf Course |
Fartlek |
6.4 km |
24:29 |
6:10 |
|
| 9/26/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:14 |
6:14 |
|
| 8/22/2008 |
Run |
Landsmeer Golf Course |
Hill |
1.0 mi |
6:15 |
6:15 |
|
| 8/26/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:21 |
6:16 |
|
| 6/27/2008 |
Run |
Random Route |
Interval |
1.8 mi |
11:00 |
6:18 |
|
| 9/15/2008 |
Run |
Random Route |
Race |
5.0 km |
19:32 |
6:18 |
|
| 9/3/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:28 |
6:18 |
|
| 10/7/2008 |
Run |
Random Route |
Race |
4.9 km |
19:15 |
6:20 |
|
| 9/18/2007 |
Run |
Puddle Jumper Trail |
Tempo |
1.8 mi |
11:23 |
6:20 |
|
| 7/7/2008 |
Run |
Random Route |
Interval |
3.0 mi |
19:01 |
6:21 |
|
| 8/4/2008 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
12:41 |
6:21 |
|
| 9/30/2008 |
Run |
Random Route |
Race |
5.0 km |
19:45 |
6:22 |
|
| 9/12/2008 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:44 |
6:22 |
|
| 9/28/2007 |
Run |
Landsmeer Golf Course |
Tempo |
1.0 mi |
6:22 |
6:22 |
|
| 9/9/2008 |
Run |
Random Route |
Race |
5.0 km |
19:47 |
6:23 |
|
| 6/9/2008 |
Run |
Random Route |
Interval |
3.0 mi |
19:08 |
6:23 |
|
| 10/13/2008 |
Run |
Random Route |
Race |
5.0 km |
19:51 |
6:24 |
|
| 10/17/2008 |
Run |
Random Route |
Race |
5.0 km |
19:56 |
6:25 |
|
| 5/27/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
26:58 |
6:29 |
|
| 6/7/2008 |
Run |
Random Route |
Race |
5.0 km |
20:12 |
6:31 |
|
| 6/20/2008 |
Run |
Random Route |
Hill |
2.3 mi |
15:00 |
6:32 |
|
| 5/16/2009 |
Run |
Random Route |
Race |
5.0 km |
20:16 |
6:32 |
|
| 6/17/2008 |
Run |
Random Route |
Hill |
1.3 mi |
8:30 |
6:33 |
|
| 8/29/2008 |
Run |
Landsmeer Golf Course |
Race |
5.0 km |
20:19 |
6:33 |
|
| 9/14/2007 |
Run |
Landsmeer Golf Course |
Interval |
5.0 km |
20:21 |
6:34 |
|
| 1/6/2009 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
13:09 |
6:35 |
|
| 9/28/2007 |
Run |
Landsmeer Golf Course |
Tempo |
2.0 km |
8:13 |
6:37 |
|
| 9/7/2007 |
Run |
Timed Mile Grass Course |
Interval |
3.0 mi |
19:52 |
6:38 |
|
| 9/25/2007 |
Run |
Random Route |
Race |
5.1 km |
20:56 |
6:38 |
|
| 10/1/2007 |
Run |
Random Route |
Race |
5.0 km |
20:37 |
6:39 |
|
| 9/2/2008 |
Run |
Puddle Jumper Trail |
Long |
5.3 mi |
35:12 |
6:39 |
|
| 10/23/2007 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
13:17 |
6:39 |
|
| 9/10/2007 |
Run |
Random Route |
Race |
2.9 mi |
19:19 |
6:40 |
|
| 10/6/2008 |
Run |
Northwestern Track |
Fartlek |
3.0 mi |
20:00 |
6:40 |
|
| 9/20/2007 |
Run |
Random Route |
Race |
4.9 km |
20:19 |
6:41 |
|
| 11/20/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
2.3 mi |
15:02 |
6:41 |
|
| 8/28/2008 |
Run |
Puddle Jumper Trail |
Long |
7.5 mi |
50:12 |
6:42 |
|
| 10/9/2008 |
Run |
Puddle Jumper Trail |
Tempo |
4.0 mi |
26:47 |
6:42 |
|
| 7/10/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
27:53 |
6:43 |
|
| 8/31/2007 |
Run |
Random Route |
Race |
4.0 km |
16:41 |
6:43 |
|
| 5/19/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
27:56 |
6:43 |
|
| 11/21/2007 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
13:26 |
6:43 |
|
| 8/16/2008 |
Run |
Random Route |
Race |
10.0 km |
41:48 |
6:44 |
|
| 10/8/2007 |
Run |
Random Route |
Race |
5.0 km |
21:03 |
6:47 |
|
| 3/22/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
2.7 mi |
18:34 |
6:47 |
|
| 8/29/2007 |
Run |
Timed Mile Grass Course |
Interval |
4.0 mi |
27:09 |
6:48 |
|
| 5/17/2008 |
Run |
Random Route |
Race |
5.0 km |
21:06 |
6:48 |
|
| 6/3/2008 |
Run |
Random Route |
Tempo |
3.4 mi |
23:06 |
6:48 |
|
| 5/7/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
28:16 |
6:48 |
|
| 10/24/2008 |
Run |
Puddle Jumper Trail |
Easy |
6.0 mi |
41:00 |
6:50 |
|
| 10/24/2008 |
Run |
Puddle Jumper Trail |
Easy |
6.0 mi |
41:00 |
6:50 |
|
| 7/3/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
28:27 |
6:51 |
|
| 7/12/2008 |
Run |
Random Route |
Fartlek |
3.7 mi |
25:20 |
6:51 |
|
| 10/12/2007 |
Run |
Landsmeer Golf Course |
Race |
5.0 km |
21:19 |
6:52 |
|
| 8/14/2008 |
Run |
Random Route |
Tempo |
4.5 mi |
31:18 |
6:54 |
|
| 6/12/2008 |
Run |
Random Route |
Tempo |
4.0 mi |
27:38 |
6:55 |
|
| 5/15/2008 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
28:45 |
6:55 |
|
| 8/21/2008 |
Run |
Puddle Jumper Trail |
Tempo |
5.7 mi |
39:30 |
6:56 |
|
| 8/7/2008 |
Run |
Landsmeer Golf Course |
Tempo |
4.5 mi |
31:28 |
6:56 |
|
| 9/25/2008 |
Run |
Random Route |
Tempo |
4.8 mi |
33:30 |
6:59 |
|
| 6/16/2008 |
Run |
Random Route |
Tempo |
3.0 mi |
21:00 |
7:00 |
|
| 6/19/2008 |
Run |
Random Route |
Fartlek |
1.0 mi |
7:00 |
7:00 |
|
| 8/19/2008 |
Run |
Random Route |
Tempo |
1.0 mi |
7:00 |
7:00 |
|
| 8/25/2008 |
Run |
Park by school |
Tempo |
6.0 mi |
42:00 |
7:00 |
|
| 7/31/2008 |
Run |
Landsmeer Golf Course |
Tempo |
4.5 mi |
31:48 |
7:01 |
|
| 9/22/2007 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
29:26 |
7:01 |
|
| 6/21/2008 |
Run |
Random Route |
Race |
10.0 km |
43:34 |
7:01 |
|
| 6/5/2008 |
Run |
Landsmeer Golf Course |
Tempo |
4.5 mi |
31:57 |
7:03 |
|
| 7/26/2008 |
Run |
Random Route |
Race |
10.0 km |
43:44 |
7:03 |
|
| 4/12/2009 |
Run |
Random Route |
Long |
8.0 mi |
56:22 |
7:03 |
|
| 1/10/2008 |
Run |
Sioux Center Thrutown Run |
Interval |
2.0 mi |
14:07 |
7:04 |
|
| 8/5/2008 |
Run |
ASC Grass Loop |
Tempo |
4.6 mi |
32:31 |
7:05 |
|