| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/5/2009 |
Run |
Chatty ext. |
Easy |
8.7 mi |
1:06:00 |
7:36 |
 |
| 12/30/2008 |
Run |
Coin |
Easy |
8.8 mi |
1:06:00 |
7:30 |
|
| 12/11/2008 |
Run |
Greys Warmup |
Easy |
7.0 mi |
52:00 |
7:26 |
|
| 12/10/2008 |
Run |
Wednesday Dike Run |
Rest / Recovery |
6.0 mi |
48:00 |
8:00 |
|
| 12/9/2008 |
Run |
Loop of Pain |
Easy |
7.3 mi |
59:00 |
8:05 |
|
| 12/8/2008 |
Run |
Intolerence |
Tempo |
7.1 mi |
50:19 |
7:06 |
|
| 12/5/2008 |
Run |
Loop de loop |
Easy |
7.5 mi |
53:00 |
7:04 |
|
| 12/4/2008 |
Run |
Wednesday Dike Run |
Easy |
6.5 mi |
48:00 |
7:24 |
|
| 12/3/2008 |
Run |
Wednesday Dike Run |
Easy |
6.1 mi |
47:30 |
7:48 |
|
| 12/2/2008 |
Run |
Greys Warmup |
Easy |
7.5 mi |
52:00 |
6:56 |
|
| 12/1/2008 |
Run |
Chatty ext. |
Easy |
7.6 mi |
55:00 |
7:15 |
|
| 11/28/2008 |
Run |
Wednesday Dike Run |
Easy |
7.5 mi |
54:00 |
7:15 |
|
| 11/26/2008 |
Run |
Loop de loop |
Steady-State |
10.4 mi |
1:09:30 |
6:41 |
|
| 11/25/2008 |
Run |
Spook - Park |
Easy |
8.5 mi |
1:02:00 |
7:18 |
|
| 11/24/2008 |
Run |
Coin |
Easy |
7.6 mi |
58:00 |
7:38 |
|
| 11/22/2008 |
Run |
Living History Farms 7-XC |
Race |
7.0 mi |
45:37 |
6:31 |
|
| 11/22/2008 |
Run |
Living History Farms 7-XC |
Rest / Recovery |
4.3 mi |
36:00 |
8:29 |
|
| 11/20/2008 |
Run |
NYGAARD Pentathlon |
Rest / Recovery |
1.5 mi |
12:00 |
8:00 |
|
| 10/28/2008 |
Run |
None |
Easy |
5.0 mi |
35:50 |
7:10 |
|
| 10/19/2008 |
Run |
Des Moines Half Marathon |
Race |
13.1 mi |
1:24:18 |
6:27 |
|
| 10/19/2008 |
Run |
Des Moines Half Marathon |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 10/14/2008 |
Run |
Greys Warmup |
Tempo |
5.6 mi |
36:36 |
6:31 |
|
| 10/11/2008 |
Run |
XC Meet |
Race |
5.0 mi |
29:35 |
5:55 |
|
| 10/11/2008 |
Run |
None |
Easy |
7.1 mi |
53:20 |
7:31 |
|
| 10/7/2008 |
Run |
Spook - Park |
Tempo |
8.1 mi |
56:00 |
6:55 |
|
| 9/30/2008 |
Run |
Intolerence |
Tempo |
7.2 mi |
48:00 |
6:40 |
|
| 9/28/2008 |
Run |
Capital Pursuit 10 |
Race |
10.0 mi |
1:00:12 |
6:02 |
|
| 9/28/2008 |
Run |
Greys Warmup |
Rest / Recovery |
6.1 mi |
48:14 |
7:55 |
|
| 9/25/2008 |
Run |
Serious Coin Running Club Dream Mile |
Fartlek |
7.0 mi |
49:30 |
7:05 |
|
| 9/23/2008 |
Run |
Loop de loop |
Tempo |
8.8 mi |
1:00:27 |
6:53 |
|
| 9/16/2008 |
Run |
Loop of Lary ext |
Tempo |
8.2 mi |
52:15 |
6:25 |
|
| 9/14/2008 |
Run |
Bondurant 4 |
Rest / Recovery |
5.6 mi |
42:52 |
7:40 |
|
| 9/11/2008 |
Run |
Bondurant 4 |
Interval |
9.6 mi |
1:06:30 |
6:56 |
|
| 9/10/2008 |
Run |
Wednesday Dike Run |
Easy |
9.0 mi |
1:04:49 |
7:13 |
|
| 9/5/2008 |
Run |
Rocket |
Easy |
5.5 mi |
41:00 |
7:28 |
|
| 9/4/2008 |
Run |
Serious Coin Running Club Dream Mile |
Interval |
7.5 mi |
47:53 |
6:24 |
|
| 9/2/2008 |
Run |
Spook - Park |
Tempo |
8.4 mi |
56:00 |
6:40 |
|
| 8/28/2008 |
Run |
Loop of Pain |
Hill |
8.0 mi |
58:26 |
7:19 |
|
| 8/26/2008 |
Run |
Spook |
Interval |
9.5 mi |
1:05:36 |
6:55 |
|
| 8/23/2008 |
Run |
Ragnar Great River |
Race |
4.4 mi |
25:25 |
5:47 |
|
| 8/23/2008 |
Run |
Ragnar Great River |
Race |
5.0 mi |
29:34 |
5:55 |
|
| 8/22/2008 |
Run |
Ragnar Great River |
Race |
6.8 mi |
41:00 |
6:02 |
|
| 8/22/2008 |
Run |
Ragnar Great River |
Rest / Recovery |
3.0 mi |
24:00 |
8:00 |
|
| 8/20/2008 |
Run |
None |
Easy |
6.3 mi |
44:15 |
7:05 |
|
| 8/18/2008 |
Run |
None |
Fartlek |
11.5 mi |
1:17:00 |
6:42 |
|