| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/9/2008 |
Run |
Wednesday Dike Run |
Easy |
6.1 mi |
48:00 |
7:53 |
 |
| 3/25/2008 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
29:15 |
7:19 |
|
| 3/21/2008 |
Run |
Bondurant 4 |
Easy |
8.0 mi |
1:01:37 |
7:43 |
|
| 3/19/2008 |
Run |
Bondurant 4 |
Easy |
6.4 mi |
47:03 |
7:22 |
|
| 3/7/2008 |
Run |
Bondurant 4 |
Easy |
4.0 mi |
31:20 |
7:50 |
|
| 2/27/2008 |
Run |
Bondurant 4 |
Easy |
4.3 mi |
29:59 |
6:59 |
|
| 2/26/2008 |
Run |
AST |
Steady-State |
7.0 mi |
50:07 |
7:08 |
|
| 2/6/2008 |
Run |
Wednesday Dike Run |
Easy |
6.3 mi |
50:30 |
8:01 |
|
| 2/4/2008 |
Run |
Coin |
Easy |
7.8 mi |
57:30 |
7:25 |
|
| 2/2/2008 |
Run |
Hy-Vee to Pleasant Hill 12.9 |
Long |
12.9 mi |
1:24:00 |
6:31 |
|
| 2/1/2008 |
Run |
Greys Warmup |
Easy |
4.9 mi |
38:50 |
7:56 |
|
| 1/31/2008 |
Run |
Spook Extension |
Easy |
7.2 mi |
52:20 |
7:17 |
|
| 1/30/2008 |
Run |
Spook - Park |
Easy |
8.0 mi |
1:02:55 |
7:52 |
|
| 1/28/2008 |
Run |
Rocket-X (T.E.S.T.) |
Easy |
6.6 mi |
46:37 |
7:02 |
|
| 1/24/2008 |
Run |
Loop de loop |
Steady-State |
7.1 mi |
50:00 |
7:03 |
|
| 1/23/2008 |
Run |
Wednesday Dike Run |
Easy |
6.4 mi |
50:32 |
7:54 |
|
| 1/22/2008 |
Run |
Rocket-X (T.E.S.T.) |
Tempo |
6.7 mi |
46:00 |
6:51 |
|
| 1/21/2008 |
Run |
Grey's Lake |
Tempo |
8.0 mi |
57:09 |
7:09 |
|
| 1/19/2008 |
Run |
Bondurant 4 |
Easy |
8.0 mi |
1:01:47 |
7:44 |
|
| 1/18/2008 |
Run |
Greys Warmup |
Easy |
6.0 mi |
46:09 |
7:40 |
|
| 1/16/2008 |
Run |
Super Dike |
Easy |
6.7 mi |
53:34 |
8:00 |
|
| 1/15/2008 |
Run |
Rocket-X (T.E.S.T.) |
Easy |
6.7 mi |
51:49 |
7:42 |
|
| 1/14/2008 |
Run |
Coin |
Easy |
7.8 mi |
57:00 |
7:21 |
|
| 1/12/2008 |
Run |
Bondurant 5 |
Easy |
5.0 mi |
37:11 |
7:27 |
|
| 1/11/2008 |
Run |
Loop de loop |
Tempo |
10.0 mi |
1:08:12 |
6:50 |
|
| 1/10/2008 |
Run |
Spook Extension |
Easy |
7.2 mi |
55:06 |
7:40 |
|
| 1/8/2008 |
Run |
Spook Extension |
Hill |
7.4 mi |
52:50 |
7:09 |
|
| 1/7/2008 |
Run |
Rocket-X (T.E.S.T.) |
Easy |
6.5 mi |
49:00 |
7:33 |
|
| 1/5/2008 |
Run |
Saturday Rage |
Long |
10.6 mi |
1:20:47 |
7:40 |
|
| 1/4/2008 |
Run |
Downtown 5.9 |
Easy |
5.9 mi |
44:00 |
7:28 |
|
| 1/3/2008 |
Run |
Grey's Lake |
Interval |
5.8 mi |
43:26 |
7:31 |
|
| 1/2/2008 |
Run |
Spook |
Easy |
6.7 mi |
50:28 |
7:33 |
|
| 1/1/2008 |
Run |
Weuve 5.9 |
Easy |
7.0 mi |
53:42 |
7:41 |
|
| 12/31/2007 |
Run |
Bondurant 4 |
Easy |
8.0 mi |
59:58 |
7:30 |
|
| 12/29/2007 |
Run |
Bondurant North 8 |
Long |
10.5 mi |
1:19:12 |
7:33 |
|
| 12/27/2007 |
Run |
Grey's Lake |
Fartlek |
7.4 mi |
49:26 |
6:43 |
|
| 12/22/2007 |
Run |
Bondurant 4 |
Easy |
8.0 mi |
56:08 |
7:01 |
|
| 12/21/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
13:27 |
6:44 |
|
| 12/20/2007 |
Run |
WTF 6.5 |
Fartlek |
6.7 mi |
46:24 |
6:55 |
|
| 12/18/2007 |
Run |
Intolerence |
Steady-State |
7.3 mi |
48:00 |
6:37 |
|
| 12/17/2007 |
Run |
Coin |
Easy |
7.7 mi |
59:20 |
7:43 |
|
| 12/15/2007 |
Run |
Bondurant 4 |
Easy |
8.0 mi |
1:00:57 |
7:38 |
|
| 12/10/2007 |
Run |
Spook Extension |
Steady-State |
7.4 mi |
52:55 |
7:11 |
|
| 12/6/2007 |
Run |
Spook |
Easy |
6.5 mi |
49:56 |
7:42 |
|
| 12/5/2007 |
Run |
Wednesday Dike Run |
Easy |
6.4 mi |
49:00 |
7:43 |
|
| 12/3/2007 |
Run |
Spook |
Easy |
6.8 mi |
52:00 |
7:43 |
|
| 11/30/2007 |
Run |
Bondurant North 8 |
Easy |
8.0 mi |
57:50 |
7:13 |
|
| 11/29/2007 |
Run |
Downtown 7.5 |
Steady-State |
7.6 mi |
54:11 |
7:11 |
|
| 11/27/2007 |
Run |
Bondurant 6 |
Easy |
6.0 mi |
43:33 |
7:16 |
|
| 11/25/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:09 |
7:43 |
|
| 11/24/2007 |
Run |
Bondurant North 8 |
Long |
10.0 mi |
1:13:56 |
7:23 |
|
| 11/23/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:58 |
7:40 |
|
| 11/20/2007 |
Run |
Downtown 6 |
Easy |
6.1 mi |
43:33 |
7:09 |
|
| 11/19/2007 |
Run |
Weuve 5.9 |
Easy |
5.9 mi |
45:08 |
7:39 |
|
| 11/18/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
22:48 |
7:36 |
|
| 11/16/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:00 |
7:30 |
|
| 11/15/2007 |
Run |
Bondurant 1 |
Easy |
1.0 mi |
7:39 |
7:26 |
|
| 11/15/2007 |
Run |
Bondurant 5 |
Fartlek |
5.0 mi |
34:54 |
6:59 |
|
| 11/10/2007 |
Run |
Grey Lake 11.1 |
Long |
11.2 mi |
1:27:27 |
7:51 |
|
| 11/8/2007 |
Run |
Bondurant 6 |
Easy |
6.0 mi |
44:59 |
7:30 |
|
| 11/6/2007 |
Run |
Bondurant 1 |
Easy |
1.1 mi |
8:00 |
7:33 |
|
| 11/6/2007 |
Run |
Bondurant 4 |
Tempo |
4.0 mi |
25:14 |
6:19 |
|
| 11/2/2007 |
Run |
Bondurant 6 |
Easy |
6.0 mi |
44:32 |
7:26 |
|
| 10/28/2007 |
Run |
Bondurant 5 Rainy Day |
Easy |
5.0 mi |
37:51 |
7:35 |
|
| 10/27/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
14:55 |
7:28 |
|
| 10/25/2007 |
Run |
Bondurant 2 |
Rest / Recovery |
2.0 mi |
17:02 |
8:31 |
|
| 10/21/2007 |
Run |
Des Moines Marathon |
Race |
26.2 mi |
3:44:02 |
8:34 |
|
| 10/20/2007 |
Run |
Bondurant 3 |
Easy |
3.0 mi |
23:16 |
7:46 |
|
| 10/16/2007 |
Run |
Bondurant 4 |
Marathon Pace |
4.0 mi |
28:24 |
7:06 |
|
| 10/15/2007 |
Run |
Bondurant 3 |
Fartlek |
3.0 mi |
22:22 |
7:28 |
|
| 10/14/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:32 |
7:46 |
|
| 10/11/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
14:30 |
7:15 |
|
| 10/9/2007 |
Run |
Bondurant North 8 |
Long |
10.0 mi |
1:16:00 |
7:36 |
|
| 10/8/2007 |
Run |
Bondurant 2 |
Easy |
2.0 mi |
15:21 |
7:41 |
|
| 4/28/1998 |
Run |
Track Meet |
Race |
1600.0 m |
4:58 |
5:01 |
|
| 9/15/1997 |
Run |
XC Meet |
Race |
5.0 km |
17:43 |
5:43 |
|