| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/26/2010 |
Run |
Random Route |
Easy |
3.5 mi |
24:54 |
7:07 |
 |
| 7/20/2010 |
Run |
Random Route |
Hill |
3.5 mi |
24:06 |
6:54 |
|
| 7/15/2010 |
Run |
Random Route |
Hill |
5.6 mi |
40:09 |
7:11 |
|
| 7/13/2010 |
Run |
treadmill |
Tempo |
2.5 mi |
16:58 |
6:48 |
|
| 7/13/2010 |
Run |
treadmill |
Easy |
1.0 mi |
7:54 |
7:54 |
|
| 7/8/2010 |
Run |
bike trail/B-40 out-and-back |
Medium-Long |
6.0 mi |
43:24 |
7:14 |
|
| 6/29/2010 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
27:16 |
6:34 |
|
| 6/22/2010 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
27:27 |
6:36 |
|
| 6/19/2010 |
Run |
Risefest 5k |
Race |
5.0 km |
19:06 |
6:09 |
|
| 6/18/2010 |
Run |
bike trail/B-40 out-and-back |
Long |
8.0 mi |
58:15 |
7:17 |
|
| 6/16/2010 |
Run |
bike trail/B-40 out-and-back |
Medium-Long |
6.0 mi |
43:05 |
7:11 |
|
| 6/15/2010 |
Run |
Random Route |
Easy |
0.8 mi |
5:55 |
7:24 |
|
| 6/15/2010 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
28:21 |
6:49 |
|
| 6/10/2010 |
Run |
bike trail/B-40 out-and-back |
Easy |
4.0 mi |
29:24 |
7:21 |
|
| 6/9/2010 |
Run |
Sioux Center Thrutown Run |
Easy |
2.7 mi |
21:55 |
8:08 |
|
| 6/9/2010 |
Run |
Sioux Center Thrutown Run |
Tempo |
2.7 mi |
17:06 |
6:20 |
|
| 6/8/2010 |
Run |
Sioux Center Downtown Run |
Easy |
4.2 mi |
29:55 |
7:12 |
|
| 6/5/2010 |
Run |
Dam to Dam 20k |
Race |
20.0 km |
1:35:21 |
7:41 |
|
| 6/3/2010 |
Run |
bike trails |
Easy |
5.2 mi |
39:58 |
7:42 |
|
| 6/1/2010 |
Run |
bike trail/B-40 out-and-back |
Long |
10.0 mi |
1:16:06 |
7:37 |
|
| 5/29/2010 |
Run |
bike trails |
Long |
11.0 mi |
1:20:31 |
7:20 |
|
| 5/27/2010 |
Run |
bike trail/B-40 out-and-back |
Long |
8.0 mi |
57:42 |
7:13 |
|
| 5/25/2010 |
Run |
Sioux Center Downtown Run |
Tempo |
2.7 mi |
17:28 |
6:29 |
|
| 5/24/2010 |
Run |
bike trail/B-40 out-and-back |
Long |
6.0 mi |
47:29 |
7:55 |
|
| 5/21/2010 |
Run |
Sioux Center Downtown Run |
Tempo |
3.0 mi |
19:48 |
6:36 |
|
| 5/15/2010 |
Run |
Random Route |
Race |
10.0 km |
43:17 |
6:58 |
|
| 1/9/2010 |
Run |
Treadmill (Dordt Rec Center) |
Fartlek |
3.7 mi |
25:00 |
6:49 |
|
| 1/7/2010 |
Run |
Treadmill (Dordt Rec Center) |
Tempo |
4.6 mi |
30:00 |
6:35 |
|
| 1/5/2010 |
Run |
Treadmill (Dordt Rec Center) |
Tempo |
4.6 mi |
30:00 |
6:36 |
|
| 1/2/2010 |
Run |
Random Route |
Long |
5.9 mi |
45:00 |
7:36 |
|
| 12/26/2009 |
Run |
Random Route |
Tempo |
4.3 mi |
29:41 |
6:59 |
|
| 12/22/2009 |
Run |
Treadmill (Dordt Rec Center) |
Tempo |
4.4 mi |
30:00 |
6:51 |
|
| 12/5/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
2.7 mi |
18:11 |
6:45 |
|
| 11/30/2009 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 11/28/2009 |
Run |
Random Route |
Long |
4.0 mi |
30:41 |
7:41 |
|
| 9/29/2009 |
Run |
Random Route |
Easy |
1.5 mi |
12:00 |
8:00 |
|
| 9/29/2009 |
Run |
Random Route |
Race |
5.0 km |
19:25 |
6:15 |
|
| 9/28/2009 |
Run |
Northwestern Track |
Interval |
4400.0 m |
14:50 |
5:26 |
|
| 9/26/2009 |
Run |
Random Route |
Easy |
5.4 mi |
39:37 |
7:21 |
|
| 9/25/2009 |
Run |
Landsmeer Golf Course |
Interval |
3.0 mi |
16:41 |
5:34 |
|
| 9/24/2009 |
Run |
Random Route |
Easy |
5.7 mi |
42:00 |
7:23 |
|
| 9/22/2009 |
Run |
Random Route |
Race |
5.0 km |
18:42 |
6:02 |
|
| 9/21/2009 |
Run |
Northwestern Track |
Interval |
4400.0 m |
14:38 |
5:22 |
|
| 9/18/2009 |
Run |
Landsmeer Golf Course |
Interval |
5500.0 m |
20:39 |
6:03 |
|
| 9/17/2009 |
Run |
Puddle Jumper Trail |
Long |
6.0 mi |
40:18 |
6:43 |
|
| 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 |
|
| 9/15/2009 |
Run |
Random Route |
Easy |
2.2 mi |
15:17 |
6:57 |
|
| 9/14/2009 |
Run |
Random Route |
Race |
5.0 km |
18:46 |
6:03 |
|
| 9/5/2009 |
Run |
Random Route |
Easy |
4.3 mi |
30:34 |
7:07 |
|
| 9/4/2009 |
Run |
Landsmeer Golf Course |
Interval |
3.0 mi |
17:07 |
5:43 |
|
| 9/4/2009 |
Run |
Landsmeer Golf Course |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 9/3/2009 |
Run |
Puddle Jumper Trail |
Easy |
5.7 mi |
42:00 |
7:23 |
|
| 9/2/2009 |
Run |
Park by school |
Easy |
2.5 mi |
19:00 |
7:36 |
|
| 9/1/2009 |
Run |
Random Route |
Race |
5.0 km |
19:27 |
6:16 |
|
| 8/31/2009 |
Run |
Northwestern Track |
Interval |
3600.0 m |
12:08 |
5:26 |
|
| 8/28/2009 |
Run |
Random Route |
Race |
5.0 km |
19:10 |
6:11 |
|
| 8/27/2009 |
Run |
Random Route |
Fartlek |
2.4 mi |
19:30 |
8:08 |
|
| 8/26/2009 |
Run |
Landsmeer Golf Course |
Interval |
6.0 km |
23:25 |
6:17 |
|
| 8/25/2009 |
Run |
Park by school |
Easy |
2.7 mi |
19:15 |
7:08 |
|
| 8/24/2009 |
Run |
Northwestern Track |
Interval |
4000.0 m |
13:13 |
5:20 |
|
| 8/23/2009 |
Run |
Random Route |
Easy |
3.0 mi |
22:06 |
7:22 |
|
| 8/21/2009 |
Run |
ASC Grass Loop |
Race |
5.0 km |
19:44 |
6:22 |
|
| 8/21/2009 |
Run |
ASC Grass Loop |
Easy |
1.5 mi |
11:30 |
7:40 |
|
| 8/20/2009 |
Run |
Puddle Jumper Trail |
Interval |
6.0 mi |
37:27 |
6:15 |
|
| 8/19/2009 |
Run |
Landsmeer Golf Course |
Easy |
0.6 mi |
4:48 |
8:00 |
|
| 8/19/2009 |
Run |
Random Route |
Fartlek |
2.0 mi |
17:00 |
8:30 |
|
| 8/18/2009 |
Run |
Landsmeer Golf Course |
Interval |
5.0 km |
18:47 |
6:03 |
|
| 8/17/2009 |
Run |
Park by school |
Easy |
4.4 mi |
33:00 |
7:30 |
|
| 8/14/2009 |
Run |
Landsmeer Golf Course |
Interval |
3.0 mi |
17:24 |
5:48 |
|
| 8/13/2009 |
Run |
Puddle Jumper Trail |
Interval |
8.0 mi |
52:19 |
6:33 |
|
| 8/12/2009 |
Run |
Random Route |
Tempo |
3.0 mi |
18:30 |
6:10 |
|
| 8/11/2009 |
Run |
Park by school |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 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 |
|
| 8/10/2009 |
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 |
|
| 8/8/2009 |
Run |
Random Route |
Long |
10.0 mi |
1:15:07 |
7:31 |
|
| 8/7/2009 |
Run |
Random Route |
Easy |
4.3 mi |
32:00 |
7:24 |
|
| 8/5/2009 |
Run |
Random Route |
Easy |
6.0 mi |
44:00 |
7:20 |
|
| 8/4/2009 |
Run |
Random Route |
Tempo |
3.9 mi |
25:25 |
6:29 |
|
| 8/3/2009 |
Run |
Random Route |
Easy |
4.6 mi |
33:35 |
7:23 |
|
| 8/1/2009 |
Run |
Sioux Center Thrutown Run |
Long |
14.0 mi |
1:43:15 |
7:23 |
|
| 7/31/2009 |
Run |
Sioux Center Thrutown Run |
Tempo |
4.2 mi |
26:38 |
6:25 |
|
| 7/29/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
4.4 mi |
31:49 |
7:14 |
|
| 7/28/2009 |
Run |
Random Route |
Easy |
1.3 mi |
9:24 |
7:14 |
|
| 7/28/2009 |
Run |
Random Route |
Tempo |
2.7 mi |
17:30 |
6:37 |
|
| 7/27/2009 |
Run |
Random Route |
Easy |
5.0 mi |
36:01 |
7:13 |
|
| 7/25/2009 |
Run |
Random Route |
Race |
5.0 km |
19:31 |
6:17 |
|
| 7/23/2009 |
Run |
Thursday Landsmeer Run |
Tempo |
4.5 mi |
31:58 |
7:09 |
|
| 7/22/2009 |
Run |
Random Route |
Easy |
5.0 mi |
36:29 |
7:18 |
|
| 7/21/2009 |
Run |
Random Route |
Easy |
3.7 mi |
27:51 |
7:30 |
|
| 7/21/2009 |
Run |
Random Route |
Fartlek |
400.0 yd |
1:00 |
4:25 |
|
| 7/20/2009 |
Run |
Sioux Center Track |
Interval |
2400.0 m |
7:28 |
5:01 |
|
| 7/20/2009 |
Run |
Sioux Center Thrutown Run |
Easy |
3.8 mi |
26:51 |
7:08 |
|
| 7/18/2009 |
Run |
Random Route |
Race |
13.1 mi |
1:44:57 |
8:01 |
|
| 7/16/2009 |
Run |
Landsmeer Golf Course |
Easy |
4.5 mi |
35:09 |
7:49 |
|
| 7/15/2009 |
Run |
Sioux Center Track |
Interval |
1184.0 m |
3:43 |
5:04 |
|
| 7/14/2009 |
Run |
Random Route |
Easy |
2.7 mi |
20:00 |
7:25 |
|
| 7/13/2009 |
Run |
Random Route |
Long |
14.0 mi |
1:49:34 |
7:50 |
|