Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
4/7/2012 Run
Spring Thaw Race Sioux City Ia
 Race 10.0 mi 1:19:05 7:55
6/1/2012 Run   Default 9.3 mi 1:09:00 7:28
8/22/2012 Run   Default 1.5 mi 12:00 8:00
8/23/2012 Run   Default 8.5 mi 1:04:00 7:32
8/24/2012 Run   Default 2.8 mi 21:00 7:39
8/25/2012 Run   Default 3.0 mi 25:00 8:20
8/26/2012 Run   Default 7.5 mi 56:00 7:28
8/27/2012 Run   Default 1.5 mi 13:00 8:40
8/28/2012 Run   Default 2.5 mi 18:00 7:12
8/29/2012 Run   Default 1.5 mi 13:00 8:40
8/30/2012 Run   Default 3.5 mi 28:00 8:00
8/31/2012 Run   Default 2.5 mi 20:00 8:00
9/1/2012 Run   Default 3.5 mi 28:30 8:09
9/2/2012 Run   Default 8.7 mi 1:00:00 6:54
9/3/2012 Run   Default 1.5 mi 12:00 8:00
9/4/2012 Run   Default 1.7 mi 15:00 8:50
9/5/2012 Run   Default 4.5 mi 32:00 7:07
9/6/2012 Run   Default 3.0 mi 22:00 7:20
9/7/2012 Run   Default 2.5 mi 15:22 6:09
8/19/2013 Run   Default 5.0 mi 38:00 7:36
8/20/2013 Run   Default 7.7 mi 58:18 7:35
8/21/2013 Run   Default 3.0 mi 23:26 7:49
8/23/2013 Run   Default 5.2 mi 40:00 7:42
8/24/2013 Run   Default 6.7 mi 52:00 7:46
8/26/2013 Run   Default 5.7 mi 44:27 7:48
8/27/2013 Run   Default 3.0 mi 23:13 7:45
8/28/2013 Run   Default 9.0 mi 1:07:00 7:27
8/29/2013 Run   Default 2.5 mi 19:30 7:48
8/30/2013 Run   Default 2.7 mi 21:00 7:47
8/31/2013 Run   Default 6.5 mi 49:18 7:36
1/1/2014 Run
North Main-Moira Mile
 medium 6.0 mi 50:50 8:29
1/13/2014 Run
St Luke's Loop
 medium 3.8 mi 33:30 8:56
1/26/2014 Run
Nordic Track
 Interval 4.5 mi 38:00 8:27
1/26/2014 Run
Nordic Track
 Fartlek   44:30  
1/27/2014 Run
Nordic Track
 hard 4.3 mi 38:00 8:57
1/28/2014 Run
Nordic Track
 medium 2.0 mi 41:00 20:30
1/30/2014 Run
Nordic Track
 medium 1.0 mi 45:08 45:08
1/31/2014 Run
Nordic Track
 medium 1.0 mi    
2/1/2014 Run
Nordic Track
 Tempo 11.3 mi 1:30:00 8:00
2/3/2014 Run
Rice Moore 2 mile loop
 Easy 2.8 mi 23:00 8:22
2/3/2014 Run
Nordic Track
 Fartlek 4.3 mi 36:00 8:29
2/4/2014 Run
Nordic Track
 Easy 5.0 mi 46:00 9:12
2/18/2014 Run
n main
 Tempo 4.8 mi 39:00 8:13
3/9/2014 Run
st lukes-moira mile
 medium 4.0 mi 33:11 8:18
3/13/2014 Run
St Luke's Loop X2
 Tempo 5.1 mi 39:48 7:52
3/22/2014 Run
errand plus-Moira Mile
 Easy 3.3 mi 26:00 8:00
3/23/2014 Run
Moira mile plus
 Easy 4.3 mi 35:00 8:15
3/25/2014 Run
n main fg-moira mile//Kaia Kourse
 medium 8.0 mi 1:05:00 8:08
3/27/2014 Run
st lukes-moira mile
 medium 5.0 mi 40:00 8:00
3/31/2014 Run
st lukes-moira mile
 Long 9.3 mi 1:14:40 8:05
4/2/2014 Run
st lukes-moira mile
 medium 5.8 mi 45:29 7:55
4/3/2014 Run
st lukes-n main fg O+B
 medium 6.7 mi 53:40 8:01
4/8/2014 Run
st lukes X2 Moira Mile
 Easy 7.2 mi 58:16 8:06
4/10/2014 Run
st lukes X2 Moira Mile
 medium 9.0 mi 1:11:00 7:54
4/13/2014 Run
n main fg
 Easy 4.0 mi 35:40 8:55
4/16/2014 Run
n main 2 GG Loop
 medium 3.0 mi 24:00 8:00
4/18/2014 Run
st lukes loop-moira mile
 medium 4.0 mi 32:00 8:00
4/21/2014 Run
St Luke's Loop
 recovery run 3.2 mi 25:00 7:49
4/25/2014 Run
St Luke's Loop X2 Moira Mile
 Easy 5.7 mi 46:12 8:07
4/27/2014 Run
St Luke's Loop X2 Moira Mile
 Easy 5.0 mi 41:00 8:12
4/29/2014 Run
St Luke's Loop X2 Moira Mile
 medium 6.2 mi 50:42 8:11
5/7/2014 Run
St Luke's Loop X2 moira mile plus
 medium 6.5 mi 53:00 8:10
5/9/2014 Run
n main
 medium 5.0 mi 40:30 8:06
5/15/2014 Run
n main 2
 medium 4.3 mi 34:00 8:00
5/19/2014 Run
St Luke's Loop X2 Moira Mile
 medium 8.5 mi 1:04:00 7:32
5/22/2014 Run
five mile loop plus
 Tempo 7.2 mi 57:24 7:59
5/27/2014 Run
10K loop plus
 Tempo 7.2 mi 57:30 8:00
5/31/2014 Run
St Luke's Loop
 hard 3.5 mi 28:00 8:00
6/3/2014 Run
Moira mile plus
 Fartlek 1.5 mi 12:00 8:00
6/3/2014 Run
errand plus
 Easy 9.2 mi 1:13:13 7:58
6/6/2014 Run
10K loop plus
 hard 8.7 mi 1:09:55 8:03
6/6/2014 Run
Moira mile plus
 Interval 1.7 mi 13:13 7:47
6/9/2014 Run
five mile loop plus
 medium 8.5 mi 1:13:57 8:42
6/12/2014 Run
4 mile loop-st lukes plus
 medium 6.8 mi 56:21 8:21
6/15/2014 Run
St Lukes X5
 Long 10.7 mi 1:19:00 7:23
6/21/2014 Run
10K loop plus
 Tempo 7.0 mi 59:00 8:26
6/23/2014 Run
10K loop plus
 Tempo 8.0 mi 1:14:43 9:21
6/24/2014 Run
10K loop plus
 Tempo 7.2 mi 57:59 8:04
6/27/2014 Run
10 K loop-Moira Mile
 medium 8.5 mi 1:07:59 8:00
7/1/2014 Run
10K loop plus
 Easy 8.0 mi 1:05:00 8:08
7/5/2014 Run
St Luke's Loop
 recovery run 3.0 mi 24:57 8:19
7/8/2014 Run
10K loop plus
 Tempo 7.2 mi    
7/11/2014 Run
St Luke's Loop
 Easy 3.0 mi 24:00 8:00
7/13/2014 Run
St Luke's Loop-Moira Mile
 recovery run 4.0 mi 34:00 8:30
7/19/2014 Run
st lukes moira mile
 Easy 5.0 mi 42:46 8:34
7/20/2014 Run
st lukes moira mile
 Easy 3.0 km 24:00 12:53
7/24/2014 Run
St Luke's Loop
 Easy 3.0 mi 25:00 8:20
7/26/2014 Run
Fairmont Summer Run 2 mile
 Race 2.0 mi 14:29 7:15
7/28/2014 Run
10K loop plus
 Easy 7.2 mi 59:08 8:13
8/2/2014 Run
5 mile plus loop
 medium 6.0 mi 47:00 7:50
8/6/2014 Run
10K loop plus
 hard 7.2 mi 56:00 7:47
8/8/2014 Run
5 mile plus loop
 Tempo 6.0 mi 46:48 7:48
8/14/2014 Run
10k loop woj
 medium 6.2 mi 49:00 7:55
8/16/2014 Run
7.25 loop
 Interval 7.3 mi 55:00 7:36
8/18/2014 Run
5.75 loop
 Easy 6.0 mi 49:00 8:10
8/21/2014 Run
5.75 loop
 medium 6.0 mi 47:00 7:50
8/27/2014 Run
10k loop woj
 medium 6.0 mi 49:00 8:10
9/1/2014 Run
st lukes moira mile
 Easy 4.0 mi 33:00 8:15
9/3/2014 Run
st lukes moira mile
 Easy 4.2 mi 37:00 8:49
9/5/2014 Run
st lukes moira mile
 Easy 4.0 mi 32:50 8:13
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