| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/26/2013 |
Run |
Keota intown |
warm-up/cool dwn |
2.0 mi |
25:50 |
12:55 |
 |
| 3/22/2013 |
Run |
Des Moines Streets |
Easy |
3.0 mi |
30:00 |
10:00 |
|
| 2/4/2013 |
Run |
Harper Rd |
Easy |
4.5 mi |
30:50 |
6:51 |
|
| 1/1/2013 |
Run |
Fountain Fitness |
Easy |
3.5 mi |
30:00 |
8:35 |
|
| 12/30/2012 |
Run |
Doc McClenahan's TM |
Easy |
3.7 mi |
34:45 |
9:24 |
|
| 12/9/2012 |
Run |
Half Moon Bay |
Easy |
6.5 mi |
59:23 |
9:05 |
|
| 12/8/2012 |
Run |
Half Moon Bay |
Hill |
2.6 mi |
26:00 |
10:00 |
|
| 5/10/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
43:02 |
8:36 |
|
| 4/29/2012 |
Run |
KEWASH TRAIL |
Long |
13.1 mi |
1:49:34 |
8:22 |
|
| 4/24/2012 |
Run |
KEWASH TRAIL |
Easy |
7.0 mi |
1:00:24 |
8:38 |
|
| 4/15/2012 |
Run |
Harper Road |
Long |
11.1 mi |
1:37:02 |
8:47 |
|
| 4/8/2012 |
Run |
Harper Road |
Long |
7.0 mi |
1:01:46 |
8:50 |
|
| 4/1/2012 |
Run |
KEWASH TRAIL |
Long |
7.0 mi |
1:00:35 |
8:40 |
|
| 3/27/2012 |
Run |
Keota Track |
Interval |
6.4 mi |
56:32 |
8:48 |
|
| 3/20/2012 |
Run |
Harper Road |
warm-up/cool dwn |
2.0 mi |
17:50 |
8:55 |
|
| 3/18/2012 |
Run |
KEWASH TRAIL |
Long |
9.3 mi |
1:20:00 |
8:39 |
|
| 3/11/2012 |
Run |
Keota intown |
warm-up/cool dwn |
1.0 mi |
9:49 |
9:49 |
|
| 3/11/2012 |
Run |
KEWASH TRAIL |
Easy |
5.0 mi |
44:42 |
8:57 |
|
| 2/28/2012 |
Run |
Heartbeat Hill 6 |
Easy |
6.2 mi |
55:25 |
9:01 |
|
| 2/26/2012 |
Run |
KEWASH TRAIL |
Long |
10.6 mi |
1:41:39 |
9:38 |
|
| 2/23/2012 |
Run |
Harper Road |
Interval |
3.0 mi |
21:16 |
7:06 |
|
| 2/23/2012 |
Run |
Harper Road |
warm-up/cool dwn |
2.3 mi |
20:21 |
9:03 |
|
| 2/18/2012 |
Run |
Keota intown |
warm-up/cool dwn |
1.0 mi |
10:13 |
10:13 |
|
| 2/11/2012 |
Run |
Harper Road |
Tempo |
7.0 mi |
1:00:08 |
8:33 |
|
| 2/5/2012 |
Run |
Harper Road |
Long |
8.2 mi |
1:11:56 |
8:50 |
|
| 1/31/2012 |
Run |
Heartbeat Hill 6 |
Hill |
8.0 mi |
1:10:58 |
8:51 |
|
| 1/26/2012 |
Run |
Harper Road |
Interval |
5.3 mi |
49:54 |
9:25 |
|
| 1/19/2012 |
Run |
Harper Road |
Easy |
4.5 mi |
43:08 |
9:36 |
|
| 1/10/2012 |
Run |
Keota Track |
Interval |
3.0 mi |
20:11 |
6:44 |
|
| 1/10/2012 |
Run |
Keota intown |
warm-up/cool dwn |
4.6 mi |
45:00 |
9:54 |
|
| 1/3/2012 |
Run |
Harper Road |
Easy |
5.0 mi |
44:35 |
8:55 |
|
| 12/25/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
44:58 |
9:00 |
|
| 12/22/2011 |
Run |
Harper Road |
Easy |
7.0 mi |
59:28 |
8:30 |
|
| 12/8/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
44:56 |
9:00 |
|
| 11/20/2011 |
Run |
Keota Track |
Interval |
2.6 mi |
20:45 |
8:07 |
|
| 11/20/2011 |
Run |
KEWASH TRAIL |
Easy |
4.0 mi |
35:40 |
8:55 |
|
| 11/15/2011 |
Run |
Keota Track |
Interval |
6.2 mi |
56:03 |
9:07 |
|
| 11/8/2011 |
Run |
Keota intown |
Easy |
5.0 mi |
44:33 |
8:55 |
|
| 11/1/2011 |
Run |
KEWASH TRAIL |
Interval |
4.6 mi |
41:44 |
9:02 |
|
| 10/25/2011 |
Run |
KEWASH TRAIL |
Tempo |
5.0 mi |
40:04 |
8:01 |
|
| 10/25/2011 |
Run |
Keota intown |
warm-up/cool dwn |
1.2 mi |
12:59 |
10:50 |
|
| 10/20/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
44:10 |
8:50 |
|
| 10/20/2011 |
Run |
Keota intown |
warm-up/cool dwn |
1.0 mi |
10:56 |
10:56 |
|
| 10/13/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
44:49 |
8:57 |
|
| 10/13/2011 |
Run |
Keota intown |
warm-up/cool dwn |
0.5 mi |
5:57 |
11:54 |
|
| 10/10/2011 |
Run |
Keota intown |
Easy |
2.0 mi |
19:26 |
9:43 |
|
| 10/9/2011 |
Run |
KEWASH TRAIL |
Easy |
5.0 mi |
46:42 |
9:21 |
|
| 10/5/2011 |
Run |
Keota intown |
Easy |
3.0 mi |
26:30 |
8:50 |
|
| 9/30/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
47:50 |
9:34 |
|
| 9/25/2011 |
Run |
Harper Road |
Long |
8.2 mi |
1:14:23 |
9:08 |
|
| 9/21/2011 |
Run |
Heartbeat Hill 6 |
Hill |
5.2 mi |
44:57 |
8:39 |
|
| 9/15/2011 |
Run |
Keota Track |
Interval |
4.4 mi |
37:10 |
8:32 |
|
| 9/11/2011 |
Run |
Kewash 9.12 |
Long |
9.1 mi |
1:19:11 |
8:42 |
|
| 9/9/2011 |
Run |
Keota intown |
warm-up/cool dwn |
2.0 mi |
36:10 |
18:05 |
|
| 9/8/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
38:37 |
9:40 |
|
| 9/2/2011 |
Run |
Keota Track |
warm-up/cool dwn |
3.5 mi |
33:20 |
9:32 |
|
| 9/2/2011 |
Run |
Keota Track |
Interval |
3.0 mi |
20:07 |
6:43 |
|
| 8/30/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
46:04 |
9:13 |
|
| 8/28/2011 |
Run |
Heartbeat Hill 6 |
Easy |
6.0 mi |
58:19 |
9:44 |
|
| 8/23/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
45:59 |
9:12 |
|
| 8/17/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
37:27 |
9:22 |
|
| 8/12/2011 |
Run |
KEWASH TRAIL |
Easy |
5.1 mi |
43:22 |
8:29 |
|
| 8/6/2011 |
Run |
KEWASH TRAIL |
Long |
9.1 mi |
1:15:15 |
8:16 |
|
| 8/1/2011 |
Run |
Harper Road |
Easy |
6.0 mi |
58:12 |
9:42 |
|
| 7/28/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
26:58 |
9:00 |
|
| 7/19/2011 |
Run |
Kewash 5.27 |
Easy |
5.2 mi |
45:52 |
8:50 |
|
| 7/15/2011 |
Run |
KEWASH TRAIL |
Recovery |
6.7 mi |
1:02:01 |
9:18 |
|
| 7/6/2011 |
Run |
Harper Road |
Fartlek |
6.0 mi |
49:40 |
8:17 |
|
| 6/30/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
42:06 |
8:26 |
|
| 6/28/2011 |
Run |
Kewash 5.27 |
Fartlek |
5.3 mi |
42:52 |
8:09 |
|
| 6/23/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
40:36 |
8:08 |
|
| 6/20/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
40:04 |
8:01 |
|
| 6/17/2011 |
Run |
Dead Run |
Easy |
4.3 mi |
35:44 |
8:25 |
|
| 6/12/2011 |
Run |
Keota intown |
Easy |
6.0 mi |
52:22 |
8:44 |
|
| 6/7/2011 |
Run |
Keota Track |
Interval |
6.8 mi |
56:02 |
8:13 |
|
| 6/1/2011 |
Run |
Keota Track |
Interval |
7.7 mi |
1:01:02 |
7:54 |
|
| 5/26/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
25:15 |
8:25 |
|
| 5/22/2011 |
Run |
Heartbeat Hill 6 |
Easy |
6.0 mi |
52:02 |
8:41 |
|
| 5/20/2011 |
Run |
Keota intown |
Easy |
4.0 mi |
35:14 |
8:49 |
|
| 5/15/2011 |
Run |
Harper Road |
Long |
10.0 mi |
1:37:15 |
9:44 |
|
| 5/12/2011 |
Run |
Heartbeat Hill 6 |
Interval |
6.0 mi |
49:39 |
8:17 |
|
| 4/28/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
27:28 |
9:10 |
|
| 4/23/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
37:15 |
9:19 |
|
| 4/19/2011 |
Run |
Harper Road |
Easy |
6.0 mi |
54:35 |
9:06 |
|
| 4/12/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
48:13 |
9:39 |
|
| 4/7/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
25:31 |
8:31 |
|
| 3/31/2011 |
Run |
Harper Road |
Interval |
3.0 mi |
20:01 |
6:41 |
|
| 3/31/2011 |
Run |
Harper Road |
Easy |
2.0 mi |
19:35 |
9:48 |
|
| 3/26/2011 |
Run |
KEWASH TRAIL |
Easy |
0.7 mi |
6:30 |
9:18 |
|
| 3/26/2011 |
Run |
KEWASH TRAIL |
Long |
8.0 mi |
1:11:48 |
8:59 |
|
| 3/20/2011 |
Run |
Harper Road |
Easy |
5.0 mi |
49:03 |
9:49 |
|
| 3/17/2011 |
Run |
Keota Track |
Interval |
4.9 mi |
36:48 |
7:36 |
|
| 3/10/2011 |
Run |
Harper Road |
Easy |
3.0 mi |
26:37 |
8:53 |
|
| 3/6/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
34:41 |
8:41 |
|
| 3/5/2011 |
Run |
Harper Road |
Long |
7.0 mi |
1:00:11 |
8:36 |
|
| 2/27/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
30:36 |
7:39 |
|
| 2/21/2011 |
Run |
Harper Road |
Easy |
4.0 mi |
38:00 |
9:30 |
|
| 2/15/2011 |
Run |
Harper Road |
Easy |
6.0 mi |
58:11 |
9:42 |
|
| 2/11/2011 |
Run |
Keota CSD |
Tempo |
4.0 mi |
31:15 |
7:49 |
|
| 2/6/2011 |
Run |
Keota CSD |
Easy |
6.0 mi |
55:14 |
9:13 |
|
|