| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 9/24/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
6.2 mi |
45:22 |
7:20 |
 |
| 10/4/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
6.2 mi |
42:10 |
6:49 |
|
| 8/3/2012 |
Run |
random |
Warmup/Cool-down |
6.5 mi |
48:06 |
7:24 |
|
| 10/2/2012 |
Run |
random |
Hill |
10600.0 m |
48:05 |
7:18 |
|
| 4/21/2012 |
Run |
random |
Recovery run |
6.7 mi |
48:35 |
7:16 |
|
| 8/21/2012 |
Run |
random |
Recovery run |
6.7 mi |
47:30 |
7:06 |
|
| 1/8/2012 |
Run |
Rail Trail |
Warmup/Cool-down |
7.0 mi |
48:42 |
6:58 |
|
| 5/31/2012 |
Run |
random |
Recovery run |
7.0 mi |
51:19 |
7:20 |
|
| 12/8/2012 |
Run |
Assumption (Iowa Style) |
Recovery run |
7.0 mi |
54:27 |
7:47 |
|
| 12/13/2012 |
Run |
Trails |
Warmup/Cool-down |
7.0 mi |
52:29 |
7:30 |
|
| 1/24/2012 |
Run |
random |
Recovery run |
7.3 mi |
57:34 |
7:54 |
|
| 1/13/2012 |
Run |
random |
Recovery run |
7.5 mi |
56:07 |
7:29 |
|
| 12/18/2011 |
Run |
Trails |
Recovery run |
8.0 mi |
1:05:27 |
8:11 |
|
| 12/31/2011 |
Run |
random |
Recovery run |
8.0 mi |
1:02:22 |
7:48 |
|
| 1/4/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
1:01:51 |
7:44 |
|
| 2/6/2012 |
Run |
random |
Recovery run |
8.0 mi |
1:00:20 |
7:33 |
|
| 3/26/2012 |
Run |
Track |
Recovery run |
8.0 mi |
1:00:24 |
7:33 |
|
| 3/30/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
1:01:39 |
7:43 |
|
| 4/5/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
1:02:46 |
7:51 |
|
| 4/13/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
56:51 |
7:07 |
|
| 4/18/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
59:29 |
7:27 |
|
| 5/15/2012 |
Run |
Rail Trail |
Recovery run |
8.0 mi |
1:04:11 |
8:02 |
|
| 5/18/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
59:24 |
7:26 |
|
| 5/21/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
55:20 |
6:55 |
|
| 7/24/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
54:56 |
6:52 |
|
| 8/4/2012 |
Run |
Rail Trail |
Recovery run |
8.0 mi |
54:05 |
6:46 |
|
| 8/14/2012 |
Run |
random |
Recovery run |
8.0 mi |
55:16 |
6:55 |
|
| 8/15/2012 |
Run |
random |
Recovery run |
8.0 mi |
56:53 |
7:07 |
|
| 9/11/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
1:01:33 |
7:42 |
|
| 10/6/2012 |
Run |
Trails |
Recovery run |
8.0 mi |
59:47 |
7:29 |
|
| 11/30/2012 |
Run |
Trails |
Recovery run |
8.5 mi |
1:01:04 |
7:12 |
|
| 12/10/2012 |
Run |
Trails |
Recovery run |
8.5 mi |
1:06:12 |
7:48 |
|
| 3/20/2012 |
Run |
Track |
Recovery run |
8.8 mi |
1:04:01 |
7:17 |
|
| 9/25/2012 |
Run |
random |
Recovery run |
8.8 mi |
1:04:25 |
7:20 |
|
| 10/9/2012 |
Run |
Trails |
Recovery run |
9.0 mi |
1:06:26 |
7:23 |
|
| 9/1/2012 |
Run |
Willow |
Recovery run |
9.7 mi |
1:08:56 |
7:07 |
|
| 3/21/2012 |
Run |
Trails |
Recovery run |
9.8 mi |
1:06:38 |
6:48 |
|
| 5/17/2012 |
Run |
Trails |
Recovery run |
9.8 mi |
1:10:31 |
7:12 |
|
| 4/24/2012 |
Run |
Track |
Interval |
15800.0 m |
1:08:47 |
7:01 |
|
| 12/30/2011 |
Run |
Trails |
Recovery run |
10.0 mi |
1:18:24 |
7:51 |
|
| 1/2/2012 |
Run |
Trails |
Recovery run |
10.0 mi |
1:16:17 |
7:38 |
|
| 3/3/2012 |
Run |
Trails |
Recovery run |
10.0 mi |
1:20:24 |
8:03 |
|
| 3/11/2012 |
Run |
Rail Trail |
Tempo |
10.0 mi |
1:04:03 |
6:25 |
|
| 3/16/2012 |
Run |
Trails |
Recovery run |
10.0 mi |
1:16:16 |
7:38 |
|
| 3/23/2012 |
Run |
Trails |
Recovery run |
10.0 mi |
1:18:02 |
7:49 |
|
| 4/7/2012 |
Run |
Trails |
Recovery run |
10.0 mi |
1:21:38 |
8:10 |
|
| 5/19/2012 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:08:01 |
6:49 |
|
| 8/13/2012 |
Run |
random |
Recovery run |
10.0 mi |
1:12:43 |
7:17 |
|
| 9/28/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
10.0 mi |
1:13:34 |
7:22 |
|
| 11/4/2012 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:10:07 |
7:01 |
|
| 3/24/2012 |
Run |
Trails |
Recovery run |
10.2 mi |
1:12:40 |
7:08 |
|
| 9/24/2012 |
Run |
random |
Recovery run |
10.6 mi |
1:19:42 |
7:32 |
|
| 5/27/2012 |
Run |
Trails |
Recovery run |
11.6 mi |
1:24:12 |
7:16 |
|
| 12/12/2012 |
Run |
Trails |
Recovery run |
11.8 mi |
1:20:45 |
6:51 |
|
| 4/15/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:22:12 |
6:51 |
|
| 8/5/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:15:38 |
6:19 |
|
| 8/19/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:21:33 |
6:48 |
|
| 9/23/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:19:01 |
6:36 |
|
| 1/31/2012 |
Run |
random |
Medium Long Run |
12.7 mi |
1:32:11 |
7:16 |
|
| 4/1/2012 |
Run |
Trails |
Medium Long Run |
13.4 mi |
1:49:30 |
8:11 |
|
| 4/11/2012 |
Run |
Trails |
Medium Long Run |
13.4 mi |
1:42:14 |
7:38 |
|
| 2/15/2012 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:42:37 |
7:37 |
|
| 2/23/2012 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:39:34 |
7:23 |
|
| 5/24/2012 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:42:59 |
7:38 |
|
| 9/9/2012 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:44:44 |
7:46 |
|
| 12/1/2012 |
Run |
Trails |
Medium Long Run |
13.5 mi |
1:35:52 |
7:07 |
|
| 8/9/2012 |
Run |
random |
Medium Long Run |
14.0 mi |
1:41:03 |
7:14 |
|
| 3/4/2012 |
Run |
Track |
Long |
14.5 mi |
1:43:34 |
7:09 |
|
| 12/9/2012 |
Run |
Trails |
Medium Long Run |
14.5 mi |
1:48:15 |
7:28 |
|
| 3/18/2012 |
Run |
Trails |
Medium Long Run |
15.3 mi |
1:53:58 |
7:27 |
|
| 3/8/2012 |
Run |
Trails |
Medium Long Run |
15.5 mi |
1:54:54 |
7:25 |
|
| 3/14/2012 |
Run |
Trails |
Medium Long Run |
15.5 mi |
1:49:31 |
7:04 |
|
| 6/3/2012 |
Run |
Rail Trail |
Long |
18.0 mi |
2:29:26 |
8:19 |
|
| 9/29/2012 |
Run |
Rail Trail |
Long |
18.0 mi |
1:58:17 |
6:35 |
|
| 3/25/2012 |
Run |
Rail Trail |
Long |
20.0 mi |
2:11:57 |
6:36 |
|
| 10/7/2012 |
Run |
Rail Trail |
Long |
20.0 mi |
2:18:14 |
6:55 |
|
| 2/26/2012 |
Run |
Asbury Sundown |
Long |
20.6 mi |
2:17:44 |
6:42 |
|
|