Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
6/17/2012 Run   Interval 2.7 mi 18:25 6:53
6/21/2012 Run
St. X Track
 Interval 3600.0 m 13:20 5:58
6/22/2012 Run
St. X Track
 Interval 2000.0 m 7:00 5:38
6/24/2012 Run   Hill 0.8 mi 5:20 6:57
6/24/2012 Run   Easy 1.3 mi 13:00 9:43
6/24/2012 Run   Easy 1.2 mi 11:14 9:18
6/24/2012 Run   Race 800.0 m 2:46 5:34
6/27/2012 Run
St. X Track
 Interval 4000.0 m 14:22 5:47
6/27/2012 Run   Easy 1.0 mi 9:01 8:46
6/29/2012 Run   Easy 0.7 mi 6:26 8:43
6/29/2012 Run
Broad Ripple HS
 Interval 3.1 mi 20:00 6:29
7/1/2012 Run
Color Run KC
 Easy 3.3 mi 35:18 10:48
7/2/2012 Run
Warm up - Kansas City
 Easy 1.2 mi 11:26 9:13
7/2/2012 Run
Westport HS, Kansas City
 Interval 1200.0 m 4:33 6:06
7/2/2012 Run
Cool down - KC Westport to Sarah
 Easy 0.5 mi 5:06 10:12
7/6/2012 Run   Trail 2.3 mi 23:07 9:56
7/9/2012 Run
Withrow HS
 Race 1.0 mi 5:55 5:56
7/9/2012 Run
Withrow HS
 Easy 1.2 mi 9:55 8:04
7/9/2012 Run
Withrow HS - 2 man 16x400
 Interval 2800.0 m 10:00 5:45
7/17/2012 Run
Bike trail from Baughman 3mi tempo
 Tempo 7.5 mi 1:00:24 8:03
7/29/2012 Run
Miami Whitewater Trails
 Trail 3.7 mi 39:20 10:35
8/2/2012 Run
Bike trail from home
 Easy 7.5 mi 1:04:34 8:37
8/4/2012 Run
Ross Ramble at Elda
 Race 5.0 km 20:53 6:44
8/9/2012 Run
Bike trail from Baughman
 Easy 7.7 mi 1:04:44 8:24
8/12/2012 Run   Long 8.0 mi 1:01:05 7:38
9/8/2012 Run
RRG - Natural Bridge Roads
 Tempo 6.2 mi 47:42 7:44
9/20/2012 Run
Bike Trail 5M tempo
 Tempo 7.5 mi 58:52 7:51
9/30/2012 Run
RRG - Natural Bridge Roads
 Long 7.9 mi 1:08:02 8:40
10/7/2012 Run   Easy 0.4 mi 3:13 9:13
10/7/2012 Run
Bike trail from home
 Long 10.0 mi 1:19:15 7:56
10/14/2012 Run
Bike trail from home
 Long 10.3 mi 1:26:23 8:24
10/19/2012 Run   Easy 0.8 mi 6:18 8:25
10/20/2012 Run
Bike trail from home + timber ridge
 Long 12.7 mi 1:45:14 8:17
10/23/2012 Run
Bike trail from Baughman
 Easy 7.7 mi 1:04:30 8:24
11/7/2012 Run
Bike trail from Baughman 5mi tempo
 Tempo 7.3 mi 56:40 7:44
11/7/2012 Run   Easy 0.2 mi 2:07 10:36
11/22/2012 Run
Cincinnati Thanksgiving Day Race
 Race 10.0 km 45:48 7:23
12/11/2012 Run
Bike trail from Baughman loop tempo
 Tempo 7.7 mi 59:40 7:47
1/4/2013 Run
Bike trail from Baughman
 On Snow 7.7 mi 1:02:59 8:14
1/5/2013 Run
Wolf Pack
 Easy 5.0 mi 44:20 8:55
1/7/2013 Run
Bike trail from Baughman
 On Snow 7.6 mi 1:07:50 8:59
1/8/2013 Run
Bike Trail
 Easy 7.0 mi 59:38 8:33
1/12/2013 Run
RRG - Natural Bridge Roads
 Easy 6.2 mi 50:46 8:14
1/13/2013 Run
Bike Trail
 Easy 5.1 mi 40:40 7:55
1/17/2013 Run
East Aurora Knox
 Easy 5.5 mi 48:43 8:56
1/18/2013 Run
East Aurora Knox
 Easy 5.1 mi 45:55 9:05
1/19/2013 Run
Bike trail from Baughman
 Progression 7.7 mi 1:03:09 8:16
1/23/2013 Run
Howard Rd
 Easy 6.2 mi 51:13 8:20
1/26/2013 Run
Bike trail from home
 Progression 9.7 mi 1:21:04 8:22
1/27/2013 Run
Park roads to West and Tall Grass
 Easy 6.3 mi 57:10 9:08
1/28/2013 Run
Bike Trail
 Fartlek 7.4 mi 1:00:08 8:07
2/5/2013 Run
Bike Trail
 Easy 9.0 mi 1:14:07 8:14
2/11/2013 Run
Bike Trail
 Fartlek 7.7 mi 1:01:05 7:56
2/26/2013 Run
Puerto Rico
 Easy 5.5 mi 48:26 8:52
3/6/2013 Run
Bike trail from Baughman
 On Snow 7.3 mi 1:05:07 8:59
3/17/2013 Run
Cinci Heart Mini Marathon 15K
 Race 15.0 km 1:07:47 7:17
3/23/2013 Run
Bike Trail
 Easy 7.9 mi 1:06:24 8:27
3/25/2013 Run   Progression 14.7 mi 2:03:33 8:25
3/27/2013 Run   Hill 8.9 mi 1:17:00 8:38
3/28/2013 Run
Bike trail from Baughman
 Easy 7.5 mi 1:07:30 9:00
4/6/2013 Run
Bike Trail
 Easy 8.8 mi 1:13:04 8:19
4/10/2013 Run
RRG - Natural Bridge Roads
 Interval 5.8 mi 44:16 7:42
4/18/2013 Run
RRG - Natural Bridge Roads
 Easy 4.1 mi 37:37 9:06
4/20/2013 Run
Carmel Half Marathon
 Race 13.1 mi 1:32:46 7:05
5/2/2013 Run
Bike trail from home
 Interval 10.1 mi 1:17:59 7:46
5/4/2013 Run
LR at Sarah's house in KC - Trolley Track
 Long 9.4 mi 1:14:09 7:55
5/12/2013 Run
Trail Run to Church Rock, Red Rock State Park, NM
 Trail 4.5 mi 57:19 12:53
5/15/2013 Run
Grand Canyon - Short run to catch up with Doris
 Easy 1.3 mi 12:34 9:32
5/30/2013 Run
Bike trail from home + timber ridge
 Long 12.4 mi 1:49:59 8:53
6/2/2013 Run
Bike Trail
 Progression 8.0 mi 1:00:52 7:40
6/4/2013 Run
Bike Trail plus woods trails
 Long 13.8 mi 2:00:48 8:45
6/7/2013 Run
Lex with Gary
 Easy 3.1 mi 27:10 8:43
6/10/2013 Run
Bike Trail 3 m tempo
 Tempo 8.6 mi 1:09:18 8:06
6/14/2013 Run
Bike Trail
 Easy 8.3 mi 1:07:31 8:07
6/15/2013 Run
Around the block
 Easy 5.4 mi 42:04 7:52
6/18/2013 Run   Easy 7.5 mi 1:01:33 8:14
6/22/2013 Run   Easy 6.7 mi 57:43 8:36
6/23/2013 Run   Tempo 6.0 mi 45:06 7:30
6/23/2013 Run   Easy 0.3 mi 2:41 9:37
6/24/2013 Run   Easy 7.4 mi 1:03:05 8:29
6/26/2013 Run
MWW woods trails and inner loop
 Trail 8.0 mi 1:17:56 9:44
6/27/2013 Run
Bike trail from Baughman
 Easy 8.8 mi 1:13:54 8:26
6/29/2013 Run   Easy 0.6 mi 5:25 8:54
6/29/2013 Run
Hyde Park Blast 4 mile
 Race 4.0 mi 26:10 6:33
6/29/2013 Run   Easy 0.6 mi 5:10 9:25
7/1/2013 Run   Progression 12.0 mi 1:33:31 7:47
7/2/2013 Run
Westfield - Around the block
 Easy 5.2 mi 44:12 8:34
7/4/2013 Run
East Aurora Jamison Road
 Long 11.9 mi 1:42:25 8:36
7/6/2013 Run
Westfield - Belson to Ogden
 Easy 6.0 mi 51:21 8:31
7/7/2013 Run
Westfield on the hill
 Trail 6.0 mi 57:44 9:36
7/10/2013 Run
Bike trail from Baughman
 Interval 8.4 mi 1:08:40 8:11
7/12/2013 Run
Bike Trail
 Tempo 8.5 mi 1:06:09 7:50
7/13/2013 Run
Bike Trail
 Easy 5.0 mi 40:58 8:12
7/14/2013 Run
RRG Chimney Rock & Rock Bridge
 Long 11.5 mi 1:41:11 8:47
7/15/2013 Run
RRG - Natural Bridge Roads
 Easy 4.3 mi 39:28 9:14
7/15/2013 Run   Easy 1.8 mi 18:03 10:19
7/18/2013 Run
Bike trail from home
 Easy 10.6 mi 1:30:49 8:37
7/19/2013 Run
Bike trail from Baughman
 Tempo 7.2 mi 59:57 8:19
7/21/2013 Run
Bike Trail
 Tempo 7.3 mi 56:31 7:46
7/26/2013 Run   Interval 6.7 mi 50:49 7:39
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