| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 8/5/2011 |
Bike |
work to home |
Easy |
11.5 mi |
44:00 |
3:50 |
 |
| 7/21/2008 |
Run |
Woodson Park |
Easy |
6.5 mi |
45:00 |
6:56 |
|
| 7/14/2008 |
Run |
Woodson Park |
Easy |
6.0 mi |
43:00 |
7:10 |
|
| 12/10/2010 |
Run |
Winfield KS |
Easy |
2.5 mi |
19:00 |
7:36 |
|
| 12/10/2010 |
Run |
Winfield KS |
Race |
13.1 mi |
1:11:35 |
5:28 |
|
| 9/6/2009 |
Run |
Whiterock Lake |
Easy |
8.5 mi |
1:00:00 |
7:04 |
|
| 5/13/2012 |
Run |
White Rock Lake |
Long |
12.8 mi |
1:30:00 |
7:04 |
|
| 4/28/2011 |
Run |
White Rock Lake |
Easy |
7.5 mi |
53:00 |
7:04 |
|
| 11/26/2010 |
Run |
White Rock Lake |
Easy |
6.7 mi |
45:00 |
6:43 |
|
| 12/13/2009 |
Run |
White Rock Lake |
Long |
11.8 mi |
1:06:35 |
5:40 |
|
| 8/10/2008 |
Run |
White Rock Lake |
Long |
11.0 mi |
1:16:08 |
6:56 |
|
| 9/8/2012 |
Run |
white rock lack |
Long |
10.8 mi |
1:17:30 |
7:11 |
|
| 12/14/2008 |
Run |
White Rock 1/2 Marathon |
Long |
13.1 mi |
1:18:15 |
5:59 |
|
| 12/14/2008 |
Run |
White Rock 1/2 Marathon |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 11/27/2008 |
Run |
White Rock 1/2 Marathon |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 7/27/2008 |
Run |
White Rock 1/2 Marathon |
Long |
9.5 mi |
1:05:00 |
6:51 |
|
| 12/9/2007 |
Run |
White Rock 1/2 Marathon |
Race |
13.1 mi |
1:11:08 |
5:26 |
|
| 7/24/2009 |
Run |
Virton Belgium |
Race |
1500.0 m |
3:43 |
4:00 |
|
| 7/24/2009 |
Run |
Virton Belgium |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 11/19/2010 |
Run |
Vancouver Washington |
Interval |
12.0 mi |
1:20:00 |
6:40 |
|
| 5/13/2010 |
Run |
USA Road Mile Championship |
Race |
1.0 mi |
4:13 |
4:13 |
|
| 10/17/2009 |
Run |
UofA Chilipepper |
Race |
10.0 km |
31:39 |
5:06 |
|
| 10/17/2009 |
Run |
UofA Chilipepper |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 10/16/2009 |
Run |
UofA Chilipepper |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 5/22/2009 |
Run |
UNLV |
Interval |
6.9 mi |
1:06:19 |
9:35 |
|
| 3/5/2010 |
Run |
U of A Indoor |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 3/5/2010 |
Run |
U of A Indoor |
Race |
1.0 mi |
4:03 |
4:03 |
|
| 2/12/2010 |
Run |
U of A Indoor |
Race |
1.0 mi |
4:10 |
4:11 |
|
| 1/23/2010 |
Run |
U of A Indoor |
Race |
1.0 mi |
4:17 |
4:17 |
|
| 1/8/2010 |
Run |
U of A Indoor |
Race |
3000.0 m |
8:56 |
4:48 |
|
| 1/8/2010 |
Run |
U of A Indoor |
Race |
800.0 m |
1:55 |
3:51 |
|
| 1/8/2010 |
Run |
U of A Indoor |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 2/12/2010 |
Run |
U of A |
Easy |
5.5 mi |
40:00 |
7:17 |
|
| 1/23/2010 |
Run |
U of A |
Easy |
4.5 mi |
33:00 |
7:20 |
|
| 2/12/2011 |
Run |
Tyson invite |
Race |
3000.0 m |
8:18 |
4:27 |
|
| 2/11/2011 |
Run |
Tyson invite |
Race |
1.0 mi |
4:06 |
4:06 |
|
| 10/27/2012 |
Run |
Tulsa Run |
Race |
15.0 km |
50:54 |
5:28 |
|
| 10/30/2010 |
Run |
Tulsa Run |
Easy |
4.0 mi |
|
|
|
| 10/30/2010 |
Run |
Tulsa Run |
Race |
15.0 km |
49:16 |
5:18 |
|
| 10/31/2009 |
Run |
Tulsa 15K Run |
Race |
15.0 km |
49:00 |
5:16 |
|
| 10/31/2009 |
Run |
Tulsa 15K Run |
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 10/25/2008 |
Run |
Tulsa 15K Run |
Race |
15.0 km |
48:58 |
5:16 |
|
| 10/27/2007 |
Run |
Tulsa 15K Run |
Race |
15.0 km |
48:50 |
5:15 |
|
| 6/17/2011 |
Run |
treadmill |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 6/12/2011 |
Run |
treadmill |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 6/11/2011 |
Run |
treadmill |
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 10/8/2009 |
Run |
treadmill |
Easy |
6.3 mi |
45:00 |
7:09 |
|
| 1/9/2010 |
Run |
transormation |
Easy |
4.0 mi |
28:00 |
7:00 |
|
| 12/30/2010 |
Run |
Transformations |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 12/23/2010 |
Run |
Transformations |
Easy |
1.3 mi |
10:00 |
7:42 |
|
| 12/17/2010 |
Run |
Transformations |
Easy |
1.0 mi |
7:15 |
7:15 |
|
| 3/31/2010 |
Run |
Transformations |
Easy |
2.0 mi |
13:30 |
6:45 |
|
| 3/25/2010 |
Run |
Transformations |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 3/17/2010 |
Run |
Transformations |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 2/9/2010 |
Run |
Transformations |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 4/6/2010 |
Run |
Transformation |
Easy |
1.5 mi |
11:00 |
7:20 |
|
| 2/23/2010 |
Run |
Transformation |
Easy |
1.4 mi |
10:00 |
7:09 |
|
| 2/18/2010 |
Run |
Transformation |
Easy |
2.0 mi |
14:00 |
7:00 |
|
| 2/16/2010 |
Run |
Transformation |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 1/19/2010 |
Run |
Transformation |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 8/5/2011 |
Bike |
to worrk |
Easy |
11.5 mi |
41:00 |
3:34 |
|
| 7/29/2011 |
Bike |
To Work |
Easy |
11.2 mi |
43:00 |
3:51 |
|
| 2/28/2011 |
Run |
To Santa Fe HS |
Easy |
6.5 mi |
42:00 |
6:28 |
|
| 11/20/2011 |
Run |
Tigard OR |
Easy |
9.0 mi |
1:07:30 |
7:30 |
|
| 11/21/2009 |
Run |
Tigard OR |
Default |
7.0 mi |
45:00 |
6:26 |
|
| 5/25/2012 |
Run |
The Refuge |
Fartlek |
9.5 mi |
1:08:00 |
7:10 |
|
| 2/26/2012 |
Run |
The Refuge |
Easy |
5.0 mi |
38:00 |
7:36 |
|
| 12/18/2011 |
Run |
The Refuge |
Easy |
5.0 mi |
34:30 |
6:54 |
|
| 12/23/2009 |
Run |
The Refuge |
Easy |
10.0 mi |
1:08:25 |
6:51 |
|
| 11/18/2009 |
Run |
The Refuge |
Easy |
10.0 mi |
1:06:30 |
6:39 |
|
| 11/7/2009 |
Run |
The Refuge |
Easy |
10.0 mi |
1:08:00 |
6:48 |
|
| 9/11/2009 |
Run |
The Refuge |
Easy |
5.5 mi |
40:00 |
7:17 |
|
| 8/1/2009 |
Run |
The Refuge |
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 2/28/2009 |
Run |
The Refuge |
Long |
10.0 mi |
1:10:33 |
7:04 |
|
| 12/9/2008 |
Run |
The Refuge |
Easy |
6.5 mi |
44:00 |
6:47 |
|
| 12/7/2008 |
Run |
The Refuge |
Easy |
9.5 mi |
1:04:29 |
6:48 |
|
| 11/3/2008 |
Run |
The Refuge |
Easy |
9.5 mi |
1:04:00 |
6:45 |
|
| 8/27/2008 |
Run |
The Refuge |
Easy |
8.0 mi |
56:00 |
7:00 |
|
| 6/2/2008 |
Run |
The Refuge |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 5/24/2008 |
Run |
The Refuge |
Easy |
6.0 mi |
42:00 |
7:00 |
|
| 5/14/2008 |
Run |
The Refuge |
Easy |
7.5 mi |
53:00 |
7:04 |
|
| 5/12/2008 |
Run |
The Refuge |
Easy |
6.7 mi |
44:00 |
6:37 |
|
| 4/17/2008 |
Run |
The Refuge |
Easy |
6.8 mi |
48:00 |
7:07 |
|
| 3/26/2008 |
Run |
The Refuge |
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 3/24/2008 |
Run |
The Refuge |
Easy |
6.5 mi |
42:00 |
6:28 |
|
| 8/24/2011 |
Run |
Tacoma WA |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 6/9/2012 |
Run |
Tacoma - Narrows to Sound |
Tempo |
12.0 km |
41:58 |
5:38 |
|
| 2/22/2009 |
Run |
Surrey Hills Golf Course |
Easy |
7.5 mi |
51:30 |
6:52 |
|
| 1/25/2009 |
Run |
Surrey Hills Golf Course |
Easy |
7.5 mi |
50:00 |
6:40 |
|
| 8/18/2011 |
Run |
Stichcomb |
Fartlek |
7.5 mi |
51:30 |
6:52 |
|
| 8/15/2011 |
Run |
Stichcomb |
Easy |
5.0 mi |
35:30 |
7:06 |
|
| 6/15/2011 |
Run |
Stichcomb |
Easy |
7.0 mi |
52:39 |
7:32 |
|
| 6/10/2011 |
Run |
Stichcomb |
Fartlek |
8.0 mi |
1:00:00 |
7:30 |
|
| 5/27/2011 |
Run |
Stichcomb |
Easy |
6.5 mi |
50:00 |
7:42 |
|
| 5/15/2011 |
Run |
Stichcomb |
Long |
12.0 mi |
1:21:00 |
6:45 |
|
| 5/14/2011 |
Run |
Stichcomb |
Easy |
5.0 mi |
38:00 |
7:36 |
|
| 5/8/2011 |
Run |
Stichcomb |
Long |
12.0 mi |
1:24:00 |
7:00 |
|
| 5/5/2011 |
Run |
Stichcomb |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 4/17/2011 |
Run |
Stichcomb |
Easy |
7.0 mi |
45:00 |
6:26 |
|
| 4/8/2011 |
Run |
Stichcomb |
Easy |
5.0 mi |
35:00 |
7:00 |
|