| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 1/8/2008 |
Weights |
|
|
|
|
|
 |
| 1/18/2008 |
Weights |
|
|
|
|
|
|
| 1/19/2008 |
Weights |
|
|
|
|
|
|
| 1/20/2008 |
Weights |
|
|
|
|
|
|
| 2/8/2008 |
Weights |
|
|
|
|
|
|
| 2/10/2008 |
Weights |
|
|
|
|
|
|
| 2/14/2008 |
Weights |
|
|
|
|
|
|
| 2/23/2008 |
Weights |
|
|
|
|
|
|
| 9/28/2013 |
Run |
East 2 |
Easy |
2.0 mi |
|
|
|
| 1/19/2008 |
Bike |
|
Easy |
5.2 mi |
20:00 |
3:52 |
|
| 1/8/2008 |
Bike |
|
Easy |
5.2 mi |
20:00 |
3:53 |
|
| 1/20/2008 |
Bike |
|
Easy |
5.2 mi |
20:00 |
3:53 |
|
| 2/23/2008 |
Bike |
|
Easy |
7.7 mi |
30:00 |
3:53 |
|
| 4/1/2008 |
Bike |
|
Easy |
5.0 mi |
20:00 |
3:59 |
|
| 2/10/2008 |
Bike |
|
Easy |
7.5 mi |
30:00 |
4:00 |
|
| 2/14/2008 |
Bike |
|
Easy |
5.0 mi |
20:00 |
4:00 |
|
| 2/8/2008 |
Bike |
|
Easy |
7.2 mi |
30:00 |
4:10 |
|
| 2/5/2008 |
Bike |
|
Easy |
7.2 mi |
30:00 |
4:10 |
|
| 4/3/2008 |
Bike |
|
Easy |
7.1 mi |
30:00 |
4:13 |
|
| 8/25/2010 |
Run |
East 4 |
Easy |
4.0 mi |
28:54 |
7:14 |
|
| 11/7/2010 |
Run |
Freeport 6 |
Tempo |
6.0 mi |
43:31 |
7:16 |
|
| 5/28/2010 |
Run |
North 7.5 |
Tempo |
7.5 mi |
54:45 |
7:18 |
|
| 1/1/2009 |
Run |
GWL Treadmill |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 8/27/2010 |
Run |
East 4 |
Easy |
4.0 mi |
29:20 |
7:20 |
|
| 2/14/2008 |
Run |
Treadmill |
Tempo |
4.0 mi |
29:22 |
7:21 |
|
| 11/9/2010 |
Run |
Freeport 6 |
Tempo |
6.0 mi |
44:10 |
7:22 |
|
| 10/12/2010 |
Run |
East 4 |
Easy |
4.0 mi |
29:27 |
7:22 |
|
| 9/16/2010 |
Run |
TKS - Middle 8 |
Tempo |
8.0 mi |
58:58 |
7:23 |
|
| 5/10/2008 |
Run |
East 4 |
Race |
6.2 mi |
45:50 |
7:24 |
|
| 8/13/2008 |
Run |
Yankee Springs |
Tempo |
5.0 mi |
37:00 |
7:24 |
|
| 1/20/2009 |
Run |
Treadmill |
Easy |
4.0 mi |
29:36 |
7:24 |
|
| 5/20/2010 |
Run |
TKS - Middle 8 |
Tempo |
8.0 mi |
59:16 |
7:25 |
|
| 6/3/2010 |
Run |
North 7.5 |
Tempo |
7.5 mi |
55:37 |
7:25 |
|
| 1/3/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:15 |
7:25 |
|
| 5/18/2010 |
Run |
Freeport 6 |
Fartlek |
6.0 mi |
44:34 |
7:26 |
|
| 1/31/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:18 |
7:26 |
|
| 3/10/2010 |
Run |
Treadmill |
Easy |
3.0 mi |
22:18 |
7:26 |
|
| 1/26/2009 |
Run |
Tread 4 |
Easy |
4.0 mi |
29:47 |
7:27 |
|
| 7/14/2010 |
Run |
North 7.5 |
Tempo |
7.5 mi |
55:52 |
7:27 |
|
| 7/27/2010 |
Run |
East 4 |
Tempo |
4.0 mi |
29:51 |
7:28 |
|
| 9/2/2010 |
Run |
North 7.5 |
Easy |
7.5 mi |
55:59 |
7:28 |
|
| 1/21/2009 |
Run |
Tread 4 |
Easy |
4.0 mi |
29:52 |
7:28 |
|
| 2/10/2008 |
Run |
Treadmill |
Tempo |
8.0 mi |
59:46 |
7:29 |
|
| 1/24/2009 |
Run |
Tread 4 |
Easy |
4.0 mi |
29:56 |
7:29 |
|
| 9/10/2010 |
Run |
East 4 |
Easy |
4.0 mi |
29:57 |
7:30 |
|
| 2/12/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
22:30 |
7:30 |
|
| 2/22/2008 |
Run |
Treadmill |
Tempo |
5.0 mi |
37:30 |
7:30 |
|
| 7/18/2008 |
Run |
Muskegon State Park |
Easy |
3.0 mi |
22:30 |
7:30 |
|
| 9/14/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 9/30/2010 |
Run |
TKS - Middle 8 |
Easy |
8.0 mi |
1:00:00 |
7:30 |
|
| 10/8/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 10/28/2010 |
Run |
Freeport 8 |
Easy |
8.0 mi |
1:00:10 |
7:32 |
|
| 2/12/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
22:35 |
7:32 |
|
| 2/27/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
22:35 |
7:32 |
|
| 1/17/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:35 |
7:32 |
|
| 2/7/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:35 |
7:32 |
|
| 8/9/2008 |
Run |
Ionia |
Easy |
5.0 mi |
37:42 |
7:33 |
|
| 4/22/2010 |
Run |
TKS - Middle 4 |
Tempo |
4.0 mi |
30:13 |
7:34 |
|
| 8/2/2008 |
Run |
East 3 |
Easy |
3.0 mi |
22:41 |
7:34 |
|
| 7/1/2010 |
Run |
East 4 |
Tempo |
4.0 mi |
30:15 |
7:34 |
|
| 11/12/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:15 |
7:34 |
|
| 7/19/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:16 |
7:34 |
|
| 8/30/2010 |
Run |
Freeport 6 |
Easy |
6.0 mi |
45:25 |
7:35 |
|
| 6/22/2008 |
Run |
East 3 |
Easy |
3.0 mi |
22:43 |
7:35 |
|
| 10/3/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:43 |
7:35 |
|
| 7/20/2008 |
Run |
Muskegon State Park |
Easy |
3.0 mi |
22:45 |
7:35 |
|
| 1/15/2009 |
Run |
Tread 4 |
Easy |
4.0 mi |
30:20 |
7:35 |
|
| 11/11/2010 |
Run |
Freeport 8 |
Long |
8.0 mi |
1:00:43 |
7:36 |
|
| 1/1/2011 |
Run |
Mud West 4 |
Easy |
4.0 mi |
30:25 |
7:37 |
|
| 11/1/2008 |
Run |
North 7.5 |
Easy |
7.5 mi |
57:02 |
7:37 |
|
| 1/20/2008 |
Run |
Tread 4 |
Easy |
3.0 mi |
22:49 |
7:37 |
|
| 6/30/2008 |
Run |
East 3 |
Easy |
3.0 mi |
22:50 |
7:37 |
|
| 7/14/2011 |
Run |
Merritt |
Easy |
3.0 mi |
22:50 |
7:37 |
|
| 2/27/2010 |
Run |
Treadmill |
Easy |
3.0 mi |
22:51 |
7:37 |
|
| 2/21/2008 |
Run |
Treadmill |
Easy |
3.0 mi |
22:52 |
7:38 |
|
| 6/21/2008 |
Run |
East 3 |
Easy |
3.0 mi |
22:52 |
7:38 |
|
| 11/25/2010 |
Run |
North 4 |
Easy |
4.0 mi |
30:30 |
7:38 |
|
| 6/4/2008 |
Run |
North 7.5 |
Easy |
7.5 mi |
57:14 |
7:38 |
|
| 8/20/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:34 |
7:39 |
|
| 2/8/2009 |
Run |
Mud North 3 |
Easy |
3.0 mi |
22:56 |
7:39 |
|
| 8/9/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:35 |
7:39 |
|
| 10/21/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:38 |
7:40 |
|
| 10/24/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
22:59 |
7:40 |
|
| 10/22/2010 |
Run |
East 4 |
Easy |
4.0 mi |
30:39 |
7:40 |
|
| 11/14/2008 |
Run |
North 7.5 |
Easy |
7.5 mi |
57:30 |
7:40 |
|
| 2/1/2009 |
Run |
Treadmill |
Easy |
3.0 mi |
23:00 |
7:40 |
|
| 5/2/2010 |
Run |
Mud West 6 |
Easy |
6.0 mi |
46:00 |
7:40 |
|
| 2/22/2008 |
Run |
Treadmill |
Easy |
5.0 mi |
38:22 |
7:41 |
|
| 7/16/2008 |
Run |
East 3 |
Easy |
3.0 mi |
23:02 |
7:41 |
|
| 7/28/2008 |
Run |
East 4 |
Easy |
4.0 mi |
30:45 |
7:42 |
|
| 5/14/2008 |
Run |
East 3 |
Easy |
3.0 mi |
23:04 |
7:42 |
|
| 1/26/2008 |
Run |
Treadmill |
Tempo |
4.0 mi |
30:48 |
7:42 |
|
| 8/1/2008 |
Run |
East 4 |
Easy |
4.0 mi |
30:48 |
7:42 |
|
| 10/16/2010 |
Run |
Yankee Springs |
Easy |
7.0 mi |
53:54 |
7:42 |
|
| 5/22/2010 |
Run |
North 7.5 |
Easy |
7.5 mi |
57:46 |
7:43 |
|
| 5/15/2008 |
Run |
Freeport 6 |
Tempo |
6.0 mi |
46:14 |
7:43 |
|
| 10/8/2008 |
Run |
East 3 |
Easy |
3.0 mi |
23:07 |
7:43 |
|
| 6/23/2008 |
Run |
North 7.5 |
Easy |
7.5 mi |
57:49 |
7:43 |
|
| 5/7/2010 |
Run |
Canton - Brad's |
Easy |
6.0 mi |
46:16 |
7:43 |
|
| 2/28/2008 |
Run |
Treadmill |
Easy |
4.0 mi |
30:51 |
7:43 |
|
|