Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
9/15/2013 Run   Hill 0.1 mi 0:52 7:15
9/30/2013 Run   Easy 0.1 mi 1:27 10:20
11/7/2012 Run   Easy 0.2 mi 2:07 10:36
6/23/2013 Run   Easy 0.3 mi 2:41 9:37
6/24/2012 Run   Race 800.0 m 2:46 5:34
10/7/2012 Run   Easy 0.4 mi 3:13 9:13
11/11/2013 Run   Easy 0.4 mi 3:53 9:42
7/2/2012 Run
Westport HS, Kansas City
 Interval 1200.0 m 4:33 6:06
8/22/2013 Run   Easy 0.5 mi 4:52 9:12
7/2/2012 Run
Cool down - KC Westport to Sarah
 Easy 0.5 mi 5:06 10:12
6/29/2013 Run   Easy 0.6 mi 5:10 9:25
6/24/2012 Run   Hill 0.8 mi 5:20 6:57
6/29/2013 Run   Easy 0.6 mi 5:25 8:54
9/5/2013 Run   Race 1.0 mi 5:53 5:54
7/9/2012 Run
Withrow HS
 Race 1.0 mi 5:55 5:56
10/19/2012 Run   Easy 0.8 mi 6:18 8:25
6/29/2012 Run   Easy 0.7 mi 6:26 8:43
6/22/2012 Run
St. X Track
 Interval 2000.0 m 7:00 5:38
6/27/2012 Run   Easy 1.0 mi 9:01 8:46
11/12/2013 Run   Easy 1.1 mi 9:12 8:13
9/20/2013 Run   Easy 1.1 mi 9:44 8:32
9/28/2013 Run   Easy 1.1 mi 9:50 9:17
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
6/24/2012 Run   Easy 1.2 mi 11:14 9:18
7/2/2012 Run
Warm up - Kansas City
 Easy 1.2 mi 11:26 9:13
5/15/2013 Run
Grand Canyon - Short run to catch up with Doris
 Easy 1.3 mi 12:34 9:32
6/24/2012 Run   Easy 1.3 mi 13:00 9:43
6/21/2012 Run
St. X Track
 Interval 3600.0 m 13:20 5:58
6/27/2012 Run
St. X Track
 Interval 4000.0 m 14:22 5:47
7/15/2013 Run   Easy 1.8 mi 18:03 10:19
6/17/2012 Run   Interval 2.7 mi 18:25 6:53
8/3/2013 Run
Ross Rambler 5K
 Race 3.1 mi 19:44 6:20
6/29/2012 Run
Broad Ripple HS
 Interval 3.1 mi 20:00 6:29
8/4/2012 Run
Ross Ramble at Elda
 Race 5.0 km 20:53 6:44
7/6/2012 Run   Trail 2.3 mi 23:07 9:56
6/29/2013 Run
Hyde Park Blast 4 mile
 Race 4.0 mi 26:10 6:33
6/7/2013 Run
Lex with Gary
 Easy 3.1 mi 27:10 8:43
8/15/2013 Run
Bike trail from Baughman
 Easy 3.2 mi 27:25 8:39
8/18/2013 Run
RRG - Natural Bridge Roads
 Easy 3.4 mi 31:00 9:11
10/30/2013 Run
Parker Rd hill
 Hill 3.9 mi 33:08 8:28
10/26/2013 Run
Up Creamery Rd. Hill
 Hill 3.9 mi 33:57 8:45
7/1/2012 Run
Color Run KC
 Easy 3.3 mi 35:18 10:48
7/31/2013 Run   Easy 4.1 mi 36:34 8:56
4/18/2013 Run
RRG - Natural Bridge Roads
 Easy 4.1 mi 37:37 9:06
9/30/2013 Run
RRG - Natural Bridge Roads
 Hill 4.2 mi 39:06 9:23
7/29/2012 Run
Miami Whitewater Trails
 Trail 3.7 mi 39:20 10:35
7/15/2013 Run
RRG - Natural Bridge Roads
 Easy 4.3 mi 39:28 9:14
1/13/2013 Run
Bike Trail
 Easy 5.1 mi 40:40 7:55
10/30/2013 Run
Douglas Rd block
 Easy 5.1 mi 40:45 7:56
7/13/2013 Run
Bike Trail
 Easy 5.0 mi 40:58 8:12
6/15/2013 Run
Around the block
 Easy 5.4 mi 42:04 7:52
9/15/2013 Run   Easy 5.1 mi 43:33 8:37
7/2/2013 Run
Westfield - Around the block
 Easy 5.2 mi 44:12 8:34
4/10/2013 Run
RRG - Natural Bridge Roads
 Interval 5.8 mi 44:16 7:42
1/5/2013 Run
Wolf Pack
 Easy 5.0 mi 44:20 8:55
6/23/2013 Run   Tempo 6.0 mi 45:06 7:30
11/22/2012 Run
Cincinnati Thanksgiving Day Race
 Race 10.0 km 45:48 7:23
1/18/2013 Run
East Aurora Knox
 Easy 5.1 mi 45:55 9:05
9/1/2013 Run   Easy 6.0 mi 47:02 7:50
9/8/2012 Run
RRG - Natural Bridge Roads
 Tempo 6.2 mi 47:42 7:44
2/26/2013 Run
Puerto Rico
 Easy 5.5 mi 48:26 8:52
1/17/2013 Run
East Aurora Knox
 Easy 5.5 mi 48:43 8:56
8/28/2013 Run   Trail 5.2 mi 49:15 9:34
1/12/2013 Run
RRG - Natural Bridge Roads
 Easy 6.2 mi 50:46 8:14
7/26/2013 Run   Interval 6.7 mi 50:49 7:39
1/23/2013 Run
Howard Rd
 Easy 6.2 mi 51:13 8:20
7/6/2013 Run
Westfield - Belson to Ogden
 Easy 6.0 mi 51:21 8:31
9/8/2013 Run
RRG - Natural Bridge Roads
 Easy 5.8 mi 51:40 8:51
9/29/2013 Run
RRG - Natural Bridge Roads
 Easy 6.5 mi 53:05 8:14
8/22/2013 Run   Progression 7.0 mi 54:12 7:44
8/21/2013 Run   Easy 6.1 mi 54:27 8:53
11/3/2013 Run
Horse trail
 Trail 7.0 mi 55:42 7:57
7/21/2013 Run
Bike Trail
 Tempo 7.3 mi 56:31 7:46
11/7/2012 Run
Bike trail from Baughman 5mi tempo
 Tempo 7.3 mi 56:40 7:44
1/27/2013 Run
Park roads to West and Tall Grass
 Easy 6.3 mi 57:10 9:08
10/7/2013 Run
Bike trail from Baughman
 Interval 7.7 mi 57:14 7:25
5/12/2013 Run
Trail Run to Church Rock, Red Rock State Park, NM
 Trail 4.5 mi 57:19 12:53
6/22/2013 Run   Easy 6.7 mi 57:43 8:36
7/7/2013 Run
Westfield on the hill
 Trail 6.0 mi 57:44 9:36
10/14/2013 Run   Hill 6.5 mi 57:50 8:54
9/20/2012 Run
Bike Trail 5M tempo
 Tempo 7.5 mi 58:52 7:51
10/10/2013 Run
Bike trail from Baughman
 Tempo 7.8 mi 59:23 7:40
1/8/2013 Run
Bike Trail
 Easy 7.0 mi 59:38 8:33
12/11/2012 Run
Bike trail from Baughman loop tempo
 Tempo 7.7 mi 59:40 7:47
9/23/2013 Run
Bike trail from Baughman
 Fartlek 7.7 mi 59:50 7:47
7/19/2013 Run
Bike trail from Baughman
 Tempo 7.2 mi 59:57 8:19
1/28/2013 Run
Bike Trail
 Fartlek 7.4 mi 1:00:08 8:07
7/17/2012 Run
Bike trail from Baughman 3mi tempo
 Tempo 7.5 mi 1:00:24 8:03
10/15/2013 Run
Bike Trail
 Easy 7.8 mi 1:00:50 7:47
6/2/2013 Run
Bike Trail
 Progression 8.0 mi 1:00:52 7:40
8/12/2012 Run   Long 8.0 mi 1:01:05 7:38
2/11/2013 Run
Bike Trail
 Fartlek 7.7 mi 1:01:05 7:56
6/18/2013 Run   Easy 7.5 mi 1:01:33 8:14
9/2/2013 Run   Easy 7.2 mi 1:01:44 8:32
9/11/2013 Run
Bike Trail
 Easy 7.4 mi 1:02:12 8:26
9/18/2013 Run   Trail 7.1 mi 1:02:13 8:49
10/16/2013 Run
Bike Trail
 Easy 7.6 mi 1:02:47 8:18
1/4/2013 Run
Bike trail from Baughman
 On Snow 7.7 mi 1:02:59 8:14
6/24/2013 Run   Easy 7.4 mi 1:03:05 8:29
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