Workouts

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Date Activity Course Type ▼ Distance Duration Pace   11/1/2014 Run 4.5 loop (11th to rice east to holland home) injury 4.5 mi 39:00 8:40 10/29/2014 Run St Luke's Loop-Moira Mile injury 4.2 mi 35:50 8:32 10/27/2014 Run St Luke's Loop-Moira Mile injury 5.0 mi 45:00 9:00 10/25/2014 Run St Luke's Loop-Moira Mile injury 4.0 mi 37:00 9:15 10/5/2014 Run St Luke's Loop injury 2.0 mi 16:30 8:15 8/31/2013 Run   Default 6.5 mi 49:18 7:36 8/30/2013 Run   Default 2.7 mi 21:00 7:47 8/29/2013 Run   Default 2.5 mi 19:30 7:48 8/28/2013 Run   Default 9.0 mi 1:07:00 7:27 8/27/2013 Run   Default 3.0 mi 23:13 7:45 8/26/2013 Run   Default 5.7 mi 44:27 7:48 8/24/2013 Run   Default 6.7 mi 52:00 7:46 8/23/2013 Run   Default 5.2 mi 40:00 7:42 8/21/2013 Run   Default 3.0 mi 23:26 7:49 8/20/2013 Run   Default 7.7 mi 58:18 7:35 8/19/2013 Run   Default 5.0 mi 38:00 7:36 9/7/2012 Run   Default 2.5 mi 15:22 6:09 9/6/2012 Run   Default 3.0 mi 22:00 7:20 9/5/2012 Run   Default 4.5 mi 32:00 7:07 9/4/2012 Run   Default 1.7 mi 15:00 8:50 9/3/2012 Run   Default 1.5 mi 12:00 8:00 9/2/2012 Run   Default 8.7 mi 1:00:00 6:54 9/1/2012 Run   Default 3.5 mi 28:30 8:09 8/31/2012 Run   Default 2.5 mi 20:00 8:00 8/30/2012 Run   Default 3.5 mi 28:00 8:00 8/29/2012 Run   Default 1.5 mi 13:00 8:40 8/28/2012 Run   Default 2.5 mi 18:00 7:12 8/27/2012 Run   Default 1.5 mi 13:00 8:40 8/26/2012 Run   Default 7.5 mi 56:00 7:28 8/25/2012 Run   Default 3.0 mi 25:00 8:20 8/24/2012 Run   Default 2.8 mi 21:00 7:39 8/23/2012 Run   Default 8.5 mi 1:04:00 7:32 8/22/2012 Run   Default 1.5 mi 12:00 8:00 6/1/2012 Run   Default 9.3 mi 1:09:00 7:28 10/2/2014 Run St Luke's Loop-Moira Mile recovery run 4.0 mi 39:00 9:45 9/29/2014 Run St Luke's Loop-Moira Mile recovery run 4.0 mi 32:30 8:08 9/13/2014 Run 3.7 recovery run 3.7 mi 32:00 8:39 9/12/2014 Run 5.75 loop recovery run 7.0 mi 1:00:00 8:35 9/10/2014 Run St Luke's Loop-Moira Mile recovery run 3.7 mi 32:26 8:46 7/13/2014 Run St Luke's Loop-Moira Mile recovery run 4.0 mi 34:00 8:30 7/5/2014 Run St Luke's Loop recovery run 3.0 mi 24:57 8:19 4/21/2014 Run St Luke's Loop recovery run 3.2 mi 25:00 7:49 9/24/2014 Run seven mile loop Moira Mile hard 9.0 mi 1:12:00 8:00 9/21/2014 Run I 90 O&B moira mile hard 9.0 mi 1:17:00 8:34 8/6/2014 Run 10K loop plus hard 7.2 mi 56:00 7:47 6/6/2014 Run 10K loop plus hard 8.7 mi 1:09:55 8:03 5/31/2014 Run St Luke's Loop hard 3.5 mi 28:00 8:00 1/27/2014 Run Nordic Track hard 4.3 mi 38:00 8:57 1/28/2015 Run St Luke's Loop X2 medium 5.0 mi 40:54 8:11 1/18/2015 Run St Luke's Loop X2 medium 5.0 mi 40:38 8:08 1/2/2015 Run 5.75 loop medium 6.2 mi 51:11 8:16 12/25/2014 Run St Luke's Loop-Moira Mile medium 4.0 mi 33:02 8:16 12/15/2014 Run 5.75 loop medium 6.3 mi 52:09 8:21 12/13/2014 Run 4.5 loop (11th to rice east to holland home) medium 5.5 mi 45:27 8:16 11/9/2014 Run St Luke's Loop-Moira Mile medium 7.0 mi 59:00 8:26 11/5/2014 Run St Luke's Loop-Moira Mile medium 5.0 mi 40:00 8:00 10/16/2014 Run 5.75 loop medium 5.7 mi 47:00 8:15 10/10/2014 Run St Luke's Loop-Moira Mile medium 4.0 mi 32:00 8:00 9/16/2014 Run 6.7 loop medium 7.0 mi 1:00:00 8:35 9/14/2014 Run St Luke's Loop-Moira Mile medium 3.7 mi 29:00 7:51 8/27/2014 Run 10k loop woj medium 6.0 mi 49:00 8:10 8/21/2014 Run 5.75 loop medium 6.0 mi 47:00 7:50 8/14/2014 Run 10k loop woj medium 6.2 mi 49:00 7:55 8/2/2014 Run 5 mile plus loop medium 6.0 mi 47:00 7:50 6/27/2014 Run 10 K loop-Moira Mile medium 8.5 mi 1:07:59 8:00 6/12/2014 Run 4 mile loop-st lukes plus medium 6.8 mi 56:21 8:21 6/9/2014 Run five mile loop plus medium 8.5 mi 1:13:57 8:42 5/19/2014 Run St Luke's Loop X2 Moira Mile medium 8.5 mi 1:04:00 7:32 5/15/2014 Run n main 2 medium 4.3 mi 34:00 8:00 5/9/2014 Run n main medium 5.0 mi 40:30 8:06 5/7/2014 Run St Luke's Loop X2 moira mile plus medium 6.5 mi 53:00 8:10 4/29/2014 Run St Luke's Loop X2 Moira Mile medium 6.2 mi 50:42 8:11 4/18/2014 Run st lukes loop-moira mile medium 4.0 mi 32:00 8:00 4/16/2014 Run n main 2 GG Loop medium 3.0 mi 24:00 8:00 4/10/2014 Run st lukes X2 Moira Mile medium 9.0 mi 1:11:00 7:54 4/3/2014 Run st lukes-n main fg O+B medium 6.7 mi 53:40 8:01 4/2/2014 Run st lukes-moira mile medium 5.8 mi 45:29 7:55 3/27/2014 Run st lukes-moira mile medium 5.0 mi 40:00 8:00 3/25/2014 Run n main fg-moira mile//Kaia Kourse medium 8.0 mi 1:05:00 8:08 3/9/2014 Run st lukes-moira mile medium 4.0 mi 33:11 8:18 1/31/2014 Run Nordic Track medium 1.0 mi     1/30/2014 Run Nordic Track medium 1.0 mi 45:08 45:08 1/28/2014 Run Nordic Track medium 2.0 mi 41:00 20:30 1/13/2014 Run St Luke's Loop medium 3.8 mi 33:30 8:56 1/1/2014 Run North Main-Moira Mile medium 6.0 mi 50:50 8:29 6/3/2014 Run Moira mile plus Fartlek 1.5 mi 12:00 8:00 2/3/2014 Run Nordic Track Fartlek 4.3 mi 36:00 8:29 1/26/2014 Run Nordic Track Fartlek   44:30   9/7/2014 Run Sioux Falls Half Marathon Race 13.1 mi 1:39:43 7:37 7/26/2014 Run Fairmont Summer Run 2 mile Race 2.0 mi 14:29 7:15 4/7/2012 Run Spring Thaw Race Sioux City Ia Race 10.0 mi 1:19:05 7:55 11/2/2014 Run ramsey 169 cemetary x 3 Rice Tempo 2.9 mi     8/8/2014 Run 5 mile plus loop Tempo 6.0 mi 46:48 7:48 7/8/2014 Run 10K loop plus Tempo 7.2 mi     6/24/2014 Run 10K loop plus Tempo 7.2 mi 57:59 8:04 6/23/2014 Run 10K loop plus Tempo 8.0 mi 1:14:43 9:21 6/21/2014 Run 10K loop plus Tempo 7.0 mi 59:00 8:26 5/27/2014 Run 10K loop plus Tempo 7.2 mi 57:30 8:00 5/22/2014 Run five mile loop plus Tempo 7.2 mi 57:24 7:59 3/13/2014 Run St Luke's Loop X2 Tempo 5.1 mi 39:48 7:52