| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/26/2012 |
Run |
Asbury Sundown |
Long |
20.6 mi |
2:17:44 |
6:42 |
 |
| 12/8/2012 |
Run |
Assumption (Iowa Style) |
Recovery run |
7.0 mi |
54:27 |
7:47 |
|
| 9/24/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
6.2 mi |
45:22 |
7:20 |
|
| 9/28/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
10.0 mi |
1:13:34 |
7:22 |
|
| 10/4/2012 |
Run |
Grandview to Mt. Carmel |
Recovery run |
6.2 mi |
42:10 |
6:49 |
|
| 2/21/2012 |
Run |
Indoor Track |
Interval |
1800.0 m |
4:58 |
4:27 |
|
| 9/4/2012 |
Run |
Indoor Track |
Strides |
300.0 m |
0:36 |
3:14 |
|
| 9/24/2012 |
Run |
Indoor Track |
Strides |
300.0 m |
0:48 |
4:20 |
|
| 10/5/2012 |
Run |
Indoor Track |
Tempo |
6090.0 m |
20:59 |
5:33 |
|
| 10/10/2012 |
Run |
Indoor Track |
Tempo |
3045.0 m |
10:38 |
5:38 |
|
| 12/24/2011 |
Run |
M |
Recovery run |
6.0 mi |
47:44 |
7:58 |
|
| 1/15/2012 |
Run |
M |
Recovery run |
6.0 mi |
48:21 |
8:04 |
|
| 12/21/2011 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
21:32 |
8:17 |
|
| 7/12/2012 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
18:22 |
7:04 |
|
| 7/19/2012 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
16:37 |
6:24 |
|
| 7/25/2012 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
17:51 |
6:52 |
|
| 7/31/2012 |
Run |
Morning Run #1 |
Recovery run |
2.6 mi |
18:36 |
7:10 |
|
| 12/22/2011 |
Run |
Morning Run #2 |
Recovery run |
2.7 mi |
22:43 |
8:25 |
|
| 12/16/2011 |
Run |
Morning Run #3 |
Recovery run |
3.5 mi |
26:35 |
7:36 |
|
| 7/23/2012 |
Run |
Morning Run #3 |
Recovery run |
3.5 mi |
22:23 |
6:24 |
|
| 7/27/2012 |
Run |
Morning Run #3 |
Recovery run |
3.5 mi |
22:16 |
6:22 |
|
| 8/10/2012 |
Run |
Morning Run #3 |
Recovery run |
3.5 mi |
24:04 |
6:53 |
|
| 1/27/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
47:34 |
8:59 |
|
| 4/16/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
40:37 |
7:40 |
|
| 4/19/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
41:24 |
7:49 |
|
| 7/22/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
38:20 |
7:14 |
|
| 8/2/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
38:48 |
7:20 |
|
| 8/8/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
40:15 |
7:36 |
|
| 12/11/2012 |
Run |
Mt. Carmel |
Recovery run |
5.3 mi |
42:11 |
7:58 |
|
| 1/8/2012 |
Run |
Rail Trail |
Warmup/Cool-down |
7.0 mi |
48:42 |
6:58 |
|
| 1/8/2012 |
Run |
Rail Trail |
Tempo |
3.0 mi |
17:17 |
5:46 |
|
| 3/11/2012 |
Run |
Rail Trail |
Tempo |
10.0 mi |
1:04:03 |
6:25 |
|
| 3/25/2012 |
Run |
Rail Trail |
Long |
20.0 mi |
2:11:57 |
6:36 |
|
| 4/15/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:22:12 |
6:51 |
|
| 5/15/2012 |
Run |
Rail Trail |
Recovery run |
8.0 mi |
1:04:11 |
8:02 |
|
| 5/18/2012 |
Run |
Rail Trail |
Recovery run |
|
6:00 |
|
|
| 5/19/2012 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:08:01 |
6:49 |
|
| 6/3/2012 |
Run |
Rail Trail |
Long |
18.0 mi |
2:29:26 |
8:19 |
|
| 7/28/2012 |
Run |
Rail Trail |
Tempo |
4.0 mi |
23:27 |
5:52 |
|
| 7/28/2012 |
Run |
Rail Trail |
Warmup/Cool-down |
6.0 mi |
39:45 |
6:38 |
|
| 8/4/2012 |
Run |
Rail Trail |
Recovery run |
8.0 mi |
54:05 |
6:46 |
|
| 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 |
|
| 9/4/2012 |
Run |
Rail Trail |
Recovery run |
4.0 mi |
31:43 |
7:56 |
|
| 9/23/2012 |
Run |
Rail Trail |
Medium Long Run |
12.0 mi |
1:19:01 |
6:36 |
|
| 9/29/2012 |
Run |
Rail Trail |
Long |
18.0 mi |
1:58:17 |
6:35 |
|
| 10/7/2012 |
Run |
Rail Trail |
Long |
20.0 mi |
2:18:14 |
6:55 |
|
| 11/4/2012 |
Run |
Rail Trail |
Recovery run |
10.0 mi |
1:10:07 |
7:01 |
|
| 12/17/2011 |
Run |
random |
Recovery run |
5.5 mi |
42:02 |
7:39 |
|
| 12/19/2011 |
Run |
random |
Recovery run |
5.5 mi |
43:50 |
7:59 |
|
| 12/26/2011 |
Run |
random |
Recovery run |
5.0 mi |
40:21 |
8:05 |
|
| 12/27/2011 |
Run |
random |
Recovery run |
2.5 mi |
20:17 |
8:07 |
|
| 12/28/2011 |
Run |
random |
Recovery run |
5.0 mi |
42:22 |
8:29 |
|
| 12/31/2011 |
Run |
random |
Recovery run |
8.0 mi |
1:02:22 |
7:48 |
|
| 1/2/2012 |
Run |
random |
Recovery run |
3.6 mi |
29:39 |
8:15 |
|
| 1/11/2012 |
Run |
random |
Recovery run |
5.5 mi |
43:48 |
7:58 |
|
| 1/13/2012 |
Run |
random |
Recovery run |
7.5 mi |
56:07 |
7:29 |
|
| 1/16/2012 |
Run |
random |
Recovery run |
5.5 mi |
42:14 |
7:41 |
|
| 1/24/2012 |
Run |
random |
Recovery run |
7.3 mi |
57:34 |
7:54 |
|
| 1/28/2012 |
Run |
random |
Warmup/Cool-down |
3.9 mi |
31:00 |
7:57 |
|
| 1/31/2012 |
Run |
random |
Medium Long Run |
12.7 mi |
1:32:11 |
7:16 |
|
| 2/6/2012 |
Run |
random |
Recovery run |
8.0 mi |
1:00:20 |
7:33 |
|
| 2/22/2012 |
Run |
random |
Recovery run |
5.9 mi |
43:55 |
7:27 |
|
| 3/1/2012 |
Run |
random |
Recovery run |
5.4 mi |
38:04 |
7:03 |
|
| 3/6/2012 |
Run |
random |
Recovery run |
5.6 mi |
42:32 |
7:36 |
|
| 3/10/2012 |
Run |
random |
Warmup/Cool-down |
3.8 mi |
30:41 |
8:05 |
|
| 3/17/2012 |
Run |
random |
Warmup/Cool-down |
3.8 mi |
29:58 |
7:54 |
|
| 4/20/2012 |
Run |
random |
Warmup/Cool-down |
5.0 mi |
39:29 |
7:54 |
|
| 4/21/2012 |
Run |
random |
Recovery run |
6.7 mi |
48:35 |
7:16 |
|
| 4/27/2012 |
Run |
random |
Recovery run |
4.0 mi |
31:15 |
7:49 |
|
| 4/28/2012 |
Run |
random |
Warmup/Cool-down |
4.3 mi |
34:38 |
8:04 |
|
| 5/1/2012 |
Run |
random |
Recovery run |
5.0 mi |
40:20 |
8:04 |
|
| 5/2/2012 |
Run |
random |
Recovery run |
4.0 mi |
35:02 |
8:46 |
|
| 5/14/2012 |
Run |
random |
Recovery run |
5.3 mi |
42:08 |
7:57 |
|
| 5/31/2012 |
Run |
random |
Recovery run |
7.0 mi |
51:19 |
7:20 |
|
| 7/20/2012 |
Run |
random |
Warmup/Cool-down |
2.5 mi |
20:31 |
8:13 |
|
| 7/20/2012 |
Run |
random |
Hill |
400.0 m |
1:19 |
5:18 |
|
| 7/26/2012 |
Run |
random |
Recovery run |
4.0 mi |
26:33 |
6:39 |
|
| 7/29/2012 |
Run |
random |
Recovery run |
4.0 mi |
30:13 |
7:34 |
|
| 8/2/2012 |
Run |
random |
Recovery run |
4.0 mi |
32:35 |
8:09 |
|
| 8/3/2012 |
Run |
random |
Warmup/Cool-down |
6.5 mi |
48:06 |
7:24 |
|
| 8/7/2012 |
Run |
random |
Recovery run |
4.0 mi |
29:07 |
7:17 |
|
| 8/9/2012 |
Run |
random |
Medium Long Run |
14.0 mi |
1:41:03 |
7:14 |
|
| 8/13/2012 |
Run |
random |
Recovery run |
10.0 mi |
1:12:43 |
7:17 |
|
| 8/13/2012 |
Run |
random |
Strides |
200.0 m |
0:37 |
4:58 |
|
| 8/14/2012 |
Run |
random |
Recovery run |
5.4 mi |
38:27 |
7:08 |
|
| 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 |
|
| 8/16/2012 |
Run |
random |
Hill |
500.0 m |
1:42 |
5:29 |
|
| 8/16/2012 |
Run |
random |
Warmup/Cool-down |
2.0 mi |
15:41 |
7:51 |
|
| 8/20/2012 |
Run |
random |
Recovery run |
4.0 mi |
32:52 |
8:13 |
|
| 8/21/2012 |
Run |
random |
Recovery run |
6.7 mi |
47:30 |
7:06 |
|
| 8/27/2012 |
Run |
random |
Recovery run |
4.9 mi |
39:46 |
8:07 |
|
| 8/28/2012 |
Run |
random |
Warmup/Cool-down |
3.0 km |
16:49 |
9:02 |
|
| 8/28/2012 |
Run |
random |
Tempo |
3.2 mi |
18:37 |
5:50 |
|
| 8/28/2012 |
Run |
random |
Interval |
7.0 km |
27:37 |
6:21 |
|
| 8/28/2012 |
Run |
random |
Warmup/Cool-down |
2.3 mi |
17:51 |
7:46 |
|
| 8/31/2012 |
Run |
random |
Recovery run |
6.0 mi |
45:39 |
7:37 |
|
| 9/6/2012 |
Run |
random |
Recovery run |
4.5 mi |
34:40 |
7:43 |
|
| 9/21/2012 |
Run |
random |
Warmup/Cool-down |
3.0 mi |
24:15 |
8:05 |
|
|