| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/12/2009 |
Run |
Random Garmin |
Treadmill |
9.0 mi |
58:58 |
6:34 |
 |
| 4/1/2008 |
Run |
Spook - Park |
Fartlek |
8.5 mi |
1:00:30 |
7:10 |
|
| 3/25/2008 |
Run |
Spook - Park |
Steady-State |
8.5 mi |
55:43 |
6:36 |
|
| 3/18/2008 |
Run |
Spook - Park |
Steady-State |
8.3 mi |
53:30 |
6:30 |
|
| 3/11/2008 |
Run |
Chatty ext. |
Tempo |
7.2 mi |
45:23 |
6:21 |
|
| 3/4/2008 |
Run |
Coin |
Tempo |
7.3 mi |
45:40 |
6:15 |
|
| 3/4/2008 |
Run |
Coin |
Easy |
0.5 mi |
3:30 |
7:47 |
|
| 2/28/2008 |
Run |
Loop of Pain |
Hill |
7.3 mi |
52:46 |
7:14 |
|
| 2/21/2008 |
Run |
Grey's Lake |
Interval |
5280.0 yd |
16:34 |
5:32 |
|
| 2/21/2008 |
Run |
Greys Warmup |
Easy |
4.1 mi |
30:00 |
7:16 |
|
| 2/12/2008 |
Run |
Greys Warmup short |
Fartlek |
7.4 mi |
51:22 |
6:58 |
|
| 2/5/2008 |
Run |
Intolerence |
Steady-State |
7.3 mi |
47:15 |
6:31 |
|
| 1/29/2008 |
Run |
Intolerence |
Steady-State |
7.3 mi |
50:20 |
6:56 |
|
| 1/10/2008 |
Run |
Bondurant Track 1 Mi warm up & cool down |
Easy |
1.0 mi |
7:50 |
7:50 |
|
| 1/9/2008 |
Run |
Wednesday Dike Run |
Easy |
6.4 mi |
49:28 |
7:44 |
|
| 12/26/2007 |
Run |
Loop de loop |
Long |
10.5 mi |
1:15:26 |
7:12 |
|
| 12/4/2007 |
Run |
Intolerence |
Tempo |
6.8 mi |
43:36 |
6:25 |
|
| 12/4/2007 |
Run |
Intolerence |
Rest / Recovery |
0.5 mi |
3:35 |
7:48 |
|
| 11/26/2007 |
Run |
Bondurant Track |
Interval |
1600.0 m |
5:28 |
5:30 |
|
| 11/26/2007 |
Run |
Bondurant Track |
Fartlek |
2.5 mi |
17:18 |
6:56 |
|
| 11/26/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Rest / Recovery |
2.6 mi |
18:00 |
6:56 |
|
| 11/13/2007 |
Run |
Bondurant Track |
Interval |
6400.0 m |
23:23 |
5:53 |
|
| 11/13/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Easy |
2.1 mi |
15:35 |
7:26 |
|
| 11/4/2007 |
Run |
Bondurant Track 1 Mi warm up & cool down |
Rest / Recovery |
1.0 mi |
7:45 |
7:45 |
|
| 11/4/2007 |
Run |
Bondurant Track |
Interval |
4800.0 m |
17:23 |
5:50 |
|
| 10/30/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Rest / Recovery |
2.1 mi |
16:30 |
7:52 |
|
| 10/30/2007 |
Run |
Bondurant Track |
Interval |
3200.0 m |
13:54 |
7:00 |
|
| 10/6/2007 |
Run |
Race for The Cure 2007 |
Race |
5.0 km |
18:01 |
5:48 |
|
| 10/6/2007 |
Run |
Race for The Cure 2007 |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 9/30/2007 |
Run |
Des Moines Greys & Water Works |
Rest / Recovery |
1.0 mi |
9:00 |
9:00 |
|
| 9/30/2007 |
Run |
Capital Pursuit 10 |
Race |
10.0 mi |
1:11:09 |
7:07 |
|
| 9/26/2007 |
Run |
Bondurant 2 |
Rest / Recovery |
2.0 mi |
14:50 |
7:25 |
|
| 9/23/2007 |
Run |
Bondurant 1 |
Rest / Recovery |
1.1 mi |
8:38 |
8:09 |
|
| 9/13/2007 |
Run |
Bondurant 3 |
Fartlek |
4.0 mi |
28:55 |
7:14 |
|
| 9/7/2007 |
Run |
Bondurant 1 |
Rest / Recovery |
1.1 mi |
8:12 |
7:45 |
|
| 9/7/2007 |
Run |
Bondurant 4 |
Steady-State |
4.0 mi |
27:38 |
6:55 |
|
| 7/4/2007 |
Run |
Earlham 5K |
Race |
5.0 km |
18:59 |
6:07 |
|
| 7/4/2007 |
Run |
Earlham 5K |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 7/3/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
16:32 |
8:16 |
|
| 6/28/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
38:46 |
7:46 |
|
| 6/27/2007 |
Run |
Bondurant 5 |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 6/26/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
30:04 |
7:31 |
|
| 6/23/2007 |
Run |
Greys Lake 8 + 2 loops |
Long |
12.1 mi |
1:29:16 |
7:22 |
|
| 6/20/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
5.0 mi |
38:17 |
7:40 |
|
| 6/16/2007 |
Run |
Clive 10k |
Race |
10.0 km |
39:31 |
6:22 |
|
| 6/16/2007 |
Run |
Warm Up & Cool Down |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 6/13/2007 |
Run |
Bondurant Track 2 Mi warm up & cool down |
Easy |
2.1 mi |
15:54 |
7:35 |
|
| 6/13/2007 |
Run |
Bondurant Track |
Interval |
3200.0 m |
14:05 |
7:05 |
|
| 6/9/2007 |
Run |
Greys Lake 7.5 mile |
Long |
7.5 mi |
53:00 |
7:06 |
|
| 6/7/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:08 |
7:23 |
|
| 6/6/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:01 |
7:41 |
|
| 6/5/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:37 |
7:49 |
|
| 6/4/2007 |
Run |
Bondurant 1 |
Easy |
1.1 mi |
7:34 |
7:09 |
|
| 6/2/2007 |
Run |
Dam to Dam 20K |
Race |
20.0 km |
1:23:33 |
6:44 |
|
| 6/1/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:20 |
7:27 |
|
| 5/29/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
5.0 mi |
37:15 |
7:27 |
|
| 5/17/2007 |
Run |
Bondurant 1 |
Easy |
1.1 mi |
8:28 |
8:00 |
|
| 5/14/2007 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
28:43 |
7:11 |
|
| 5/13/2007 |
Run |
Bondurant 4 |
Easy |
|
0:17 |
7:05 |
|
| 5/10/2007 |
Run |
Bondurant 5 Rainy Day |
Tempo |
3.0 mi |
17:59 |
6:00 |
|
| 5/10/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
2.0 mi |
15:14 |
7:37 |
|
| 5/8/2007 |
Run |
Bondurant 2 |
Tempo |
1.1 mi |
6:35 |
6:00 |
|
| 5/8/2007 |
Run |
Bondurant Track 4 Mi warm-up & cool-down |
Easy |
4.0 mi |
31:15 |
7:49 |
|
| 5/8/2007 |
Run |
Bondurant Track |
Interval |
3200.0 m |
12:25 |
6:15 |
|
| 5/8/2007 |
Run |
Bondurant 2 |
Easy |
0.9 mi |
6:51 |
7:37 |
|
| 5/6/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:50 |
7:37 |
|
| 5/3/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 5/1/2007 |
Run |
Bondurant 8 |
Long |
8.0 mi |
58:12 |
7:17 |
|
| 4/28/2007 |
Run |
Drake Relays on the Road 8K |
Race |
8.0 km |
30:24 |
6:07 |
|
| 4/28/2007 |
Run |
Warm Up & Cool Down |
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 4/26/2007 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
36:14 |
7:15 |
|
| 4/19/2007 |
Run |
Bondurant 4 |
Easy |
2.0 mi |
14:39 |
7:20 |
|
| 4/19/2007 |
Run |
Bondurant 4 |
Fartlek |
2.0 mi |
13:03 |
6:32 |
|
| 4/18/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
21:53 |
7:18 |
|
| 4/16/2007 |
Run |
Bondurant 5 |
Steady-State |
3.0 mi |
20:42 |
6:54 |
|
| 4/16/2007 |
Run |
Bondurant 5 |
Easy |
2.0 mi |
14:35 |
7:18 |
|
| 4/13/2007 |
Run |
Sore Knee |
Easy |
1.6 mi |
11:27 |
7:13 |
|
| 4/12/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 4/9/2007 |
Run |
Bondurant 4 |
Steady-State |
4.0 mi |
27:41 |
6:56 |
|
| 4/7/2007 |
Run |
Bondurant Track |
Easy |
1.0 mi |
8:00 |
8:00 |
|