| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 9/10/2014 |
Run |
800 loop |
Interval |
4.0 mi |
|
|
 |
| 11/18/2014 |
Swim |
Brainerd Pool |
Free Style |
550.0 yd |
|
|
|
| 1/14/2012 |
Run |
Random Route |
Fartlek |
160.0 m |
0:30 |
5:02 |
|
| 8/5/2008 |
Run |
ASC Grass Loop |
Interval |
0.3 mi |
1:00 |
4:00 |
|
| 7/21/2009 |
Run |
Random Route |
Fartlek |
400.0 yd |
1:00 |
4:25 |
|
| 6/27/2008 |
Run |
Random Route |
Fartlek |
0.3 mi |
1:10 |
4:40 |
|
| 10/22/2008 |
Run |
Random Route |
Fartlek |
500.0 yd |
1:30 |
5:17 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Fartlek |
400.0 m |
1:30 |
6:03 |
|
| 10/9/2008 |
Run |
Puddle Jumper Trail |
Fartlek |
600.0 m |
1:36 |
4:18 |
|
| 8/11/2009 |
Run |
Random Route |
Fartlek |
0.4 mi |
2:45 |
6:33 |
|
| 7/9/2007 |
Run |
Random Route |
Easy |
0.5 mi |
3:36 |
8:00 |
|
| 7/9/2007 |
Run |
Random Route |
Easy |
0.5 mi |
3:36 |
8:00 |
|
| 5/21/2009 |
Run |
Dordt Indoor Track |
Easy |
800.0 m |
3:40 |
7:23 |
|
| 7/15/2009 |
Run |
Sioux Center Track |
Interval |
1184.0 m |
3:43 |
5:04 |
|
| 4/12/2011 |
Run |
XC Trails |
Interval |
1200.0 m |
3:43 |
5:00 |
|
| 6/25/2008 |
Run |
Random Route |
Interval |
0.8 mi |
3:52 |
5:10 |
|
| 6/5/2008 |
Run |
Landsmeer Golf Course |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 6/7/2008 |
Run |
Random Route |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 6/17/2008 |
Run |
Random Route |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 8/18/2008 |
Run |
Random Route |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 10/28/2008 |
Run |
Random Route |
Interval |
1200.0 m |
4:00 |
5:22 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 6/4/2009 |
Run |
Landsmeer Golf Course |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 8/19/2009 |
Run |
Landsmeer Golf Course |
Easy |
0.6 mi |
4:48 |
8:00 |
|
| 7/4/2007 |
Run |
Random Route |
Hill |
0.5 mi |
5:00 |
10:00 |
|
| 8/15/2007 |
Run |
Random Route |
Tempo |
0.7 mi |
5:00 |
7:09 |
|
| 8/17/2007 |
Run |
Landsmeer Golf Course |
Fartlek |
1.0 km |
5:00 |
8:03 |
|
| 10/16/2007 |
Run |
Random Route |
Easy |
0.6 mi |
5:00 |
8:12 |
|
| 1/29/2008 |
Run |
Treadmill (Dordt Rec Center) |
Easy |
0.6 mi |
5:00 |
8:12 |
|
| 2/20/2008 |
Run |
School (inside) |
Interval |
0.5 mi |
5:00 |
10:00 |
|
| 5/30/2009 |
Run |
Random Route |
Easy |
0.6 mi |
5:00 |
8:20 |
|
| 7/4/2011 |
Run |
Random Route |
Easy |
0.7 mi |
5:00 |
7:42 |
|
| 5/21/2009 |
Run |
Dordt Indoor Track |
Interval |
1600.0 m |
5:39 |
5:41 |
|
| 5/12/2009 |
Run |
Dordt Indoor Track |
Interval |
1.0 mi |
5:49 |
5:49 |
|
| 6/15/2010 |
Run |
Random Route |
Easy |
0.8 mi |
5:55 |
7:24 |
|
| 12/20/2008 |
Run |
Dordt Indoor Track |
Fartlek |
1.0 mi |
5:59 |
5:59 |
|
| 7/1/2008 |
Run |
Random Route |
Interval |
0.8 mi |
6:00 |
8:00 |
|
| 4/20/2013 |
Run |
Shadowlands |
Easy |
0.8 mi |
6:00 |
8:00 |
|
| 8/22/2008 |
Run |
Landsmeer Golf Course |
Hill |
1.0 mi |
6:15 |
6:15 |
|
| 9/28/2007 |
Run |
Landsmeer Golf Course |
Tempo |
1.0 mi |
6:22 |
6:22 |
|
| 8/17/2007 |
Run |
Timed Mile Grass Course |
Tempo |
1.0 mi |
6:24 |
6:24 |
|
| 11/13/2007 |
Run |
Random Route |
Easy |
0.7 mi |
7:00 |
10:00 |
|
| 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 |
|
| 8/3/2010 |
Run |
Random Route |
Easy |
1.0 mi |
7:05 |
7:05 |
|
| 4/20/2013 |
Run |
Random Route |
Easy |
1.0 mi |
7:15 |
7:15 |
|
| 7/20/2009 |
Run |
Sioux Center Track |
Interval |
2400.0 m |
7:28 |
5:01 |
|
| 7/10/2009 |
Run |
Random Route |
Easy |
1.0 mi |
7:47 |
7:47 |
|
| 8/10/2009 |
Run |
Random Route |
Easy |
0.9 mi |
7:50 |
8:43 |
|
| 7/13/2010 |
Run |
treadmill |
Easy |
1.0 mi |
7:54 |
7:54 |
|
| 6/3/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 6/24/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 10/9/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 9/4/2009 |
Run |
Landsmeer Golf Course |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 11/30/2009 |
Run |
Random Route |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 8/16/2010 |
Run |
Random Route |
Easy |
1.1 mi |
8:04 |
7:29 |
|
| 7/30/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:06 |
8:06 |
|
| 9/28/2007 |
Run |
Landsmeer Golf Course |
Tempo |
2.0 km |
8:13 |
6:37 |
|
| 7/1/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:16 |
8:16 |
|
| 10/27/2008 |
Run |
Northwestern Track |
Interval |
2400.0 m |
8:20 |
5:36 |
|
| 8/20/2013 |
Run |
Hinkle Road Loop |
Easy |
1.0 mi |
8:20 |
8:20 |
|
| 9/21/2007 |
Run |
Puddle Jumper Trail |
Easy |
1.0 mi |
8:30 |
8:30 |
|
| 11/21/2007 |
Run |
Random Route |
Easy |
0.9 mi |
8:30 |
9:27 |
|
| 6/17/2008 |
Run |
Random Route |
Hill |
1.3 mi |
8:30 |
6:33 |
|
| 9/16/2009 |
Run |
Northwestern Track |
Easy |
1.0 mi |
8:30 |
8:30 |
|
| 11/27/2007 |
Run |
Random Route |
Easy |
1.0 mi |
8:32 |
8:32 |
|
| 10/15/2008 |
Run |
Puddle Jumper Trail |
Interval |
2400.0 m |
8:34 |
5:45 |
|
| 1/10/2008 |
Run |
Random Route |
Easy |
1.0 mi |
8:40 |
8:40 |
|
| 8/14/2007 |
Run |
Random Route |
Tempo |
1.2 mi |
9:00 |
7:30 |
|
| 10/30/2007 |
Run |
Random Route |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 12/11/2007 |
Run |
Random Route |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 8/25/2015 |
Run |
walking bridge |
Easy |
0.9 mi |
9:15 |
10:04 |
|
| 7/28/2009 |
Run |
Random Route |
Easy |
1.3 mi |
9:24 |
7:14 |
|
| 6/22/2007 |
Run |
Random Route |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 10/23/2007 |
Run |
Random Route |
Easy |
1.1 mi |
10:00 |
9:06 |
|
| 7/26/2008 |
Run |
Random Route |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 8/11/2009 |
Run |
Park by school |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 9/7/2011 |
Run |
nature center |
Easy |
2.0 km |
10:00 |
8:03 |
|
| 9/24/2011 |
Run |
Chickamauga Dam |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 11/12/2011 |
Run |
Random Route |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 3/24/2012 |
Run |
Random Route |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 2/23/2013 |
Run |
Random Route |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 3/12/2013 |
Run |
Random Route |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 3/14/2013 |
Run |
Random Route |
Easy |
1.3 mi |
10:00 |
8:00 |
|
| 3/14/2013 |
Run |
Random Route |
Easy |
1.4 mi |
10:00 |
7:25 |
|
| 3/18/2013 |
Run |
treadmill |
Easy |
1.4 mi |
10:00 |
7:09 |
|
| 9/24/2014 |
Run |
nature center |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 4/12/2014 |
Run |
|
Race |
3000.0 m |
10:01 |
5:23 |
|
| 7/26/2007 |
Run |
Random Route |
Easy |
1.3 mi |
10:30 |
8:24 |
|
| 7/26/2007 |
Run |
Random Route |
Easy |
1.3 mi |
10:30 |
8:24 |
|
| 1/14/2013 |
Run |
treadmill |
Tempo |
1.5 mi |
10:30 |
7:00 |
|
| 9/24/2007 |
Run |
Northwestern Track |
Interval |
3200.0 m |
10:59 |
5:32 |
|
| 6/27/2008 |
Run |
Random Route |
Interval |
1.8 mi |
11:00 |
6:18 |
|
| 9/9/2008 |
Run |
Random Route |
Easy |
1.3 mi |
11:00 |
8:28 |
|
| 3/12/2013 |
Run |
Random Route |
Easy |
1.4 mi |
11:00 |
8:09 |
|
| 3/18/2014 |
Run |
CCS Track |
Race |
3200.0 m |
11:07 |
5:36 |
|
| 9/17/2007 |
Run |
Northwestern Track |
Interval |
3200.0 m |
11:11 |
5:38 |
|
| 8/13/2010 |
Run |
Fairview Hill |
Hill |
1.5 mi |
11:11 |
7:28 |
|
| 9/18/2007 |
Run |
Puddle Jumper Trail |
Tempo |
1.8 mi |
11:23 |
6:20 |
|
| 8/13/2010 |
Run |
Random Route |
Easy |
1.4 mi |
11:27 |
8:18 |
|