| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/2/2010 |
Run |
|
Easy |
7.5 mi |
47:00 |
3:54 |
 |
| 12/13/2010 |
Weights |
|
|
|
1:00:00 |
|
|
| 12/15/2010 |
Weights |
|
|
|
|
|
|
| 12/21/2010 |
Weights |
|
|
|
1:00:00 |
|
|
| 3/12/2011 |
Run |
|
Race |
3000.0 m |
8:20 |
2:47 |
|
| 6/20/2011 |
Weights |
|
|
|
30:00 |
|
|
| 6/24/2011 |
Weights |
|
|
|
45:00 |
|
|
| 6/29/2011 |
Weights |
|
|
|
45:00 |
|
|
| 7/29/2011 |
Weights |
|
|
|
50:00 |
|
|
| 8/29/2011 |
Weights |
|
|
|
1:00:00 |
|
|
| 8/31/2011 |
Weights |
|
|
|
45:00 |
|
|
| 9/7/2011 |
Weights |
|
|
|
1:10 |
|
|
| 9/12/2011 |
Weights |
|
|
|
1:00:00 |
|
|
| 9/14/2011 |
Weights |
|
|
|
1:00:00 |
|
|
| 2/2/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 3/24/2012 |
Run |
|
Fartlek |
10.1 km |
40:20 |
4:00 |
|
| 1/5/2013 |
Run |
|
Easy |
0.1 mi |
|
|
|
| 12/1/2013 |
Run |
'S Heerenberg |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 12/1/2013 |
Run |
'S Heerenberg |
Race |
15.0 km |
46:59 |
3:08 |
|
| 12/7/2014 |
Run |
'S Heerenberg |
Easy |
8.0 km |
35:50 |
4:29 |
|
| 12/7/2014 |
Run |
'S Heerenberg |
Race |
15.0 km |
46:45 |
3:07 |
|
| 6/18/2009 |
Run |
3m w-up, 2x10x400 in 65, rest 50 sec, 3m c-down |
Interval |
10.1 mi |
|
|
|
| 6/16/2009 |
Run |
3m w-up, 2x5x600, pace 1.42, rest 90 sec, 3m c-down |
Interval |
10.0 mi |
|
|
|
| 8/6/2010 |
Swim |
50m Pool |
Free Style |
0.8 mi |
40:00 |
31:05 |
|
| 6/20/2009 |
Run |
6 laps through a small village and through woods |
Tempo |
15.0 mi |
1:30:00 |
3:44 |
|
| 6/19/2009 |
Run |
60 min of easy running with strides |
Easy |
9.0 mi |
59:59 |
4:09 |
|
| 8/10/2010 |
Run |
a 2.38 mile semi flat loop |
Fartlek |
8.5 mi |
|
|
|
| 1/16/2015 |
Run |
Almere |
Easy |
16.7 km |
1:07:05 |
4:02 |
|
| 3/1/2015 |
Run |
Alphen |
Race |
20.0 km |
1:03:30 |
3:11 |
|
| 3/1/2015 |
Run |
Alphen |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 6/12/2013 |
Run |
Alter G |
Easy |
8.4 km |
35:40 |
4:15 |
|
| 6/14/2013 |
Run |
Alter G |
Easy |
10.2 km |
43:00 |
4:13 |
|
| 8/21/2014 |
Run |
Alter G |
Easy |
8.0 km |
31:00 |
3:53 |
|
| 9/5/2014 |
Run |
Alter G |
Easy |
11.2 km |
44:30 |
3:59 |
|
| 12/12/2014 |
Run |
Ameland |
Easy |
12.1 km |
51:20 |
4:15 |
|
| 12/13/2014 |
Run |
Ameland |
Easy |
13.0 km |
55:00 |
4:14 |
|
| 12/13/2014 |
Run |
Ameland |
Race |
21.1 km |
1:08:45 |
3:16 |
|
| 4/3/2016 |
Run |
Amelisweerd |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 4/3/2016 |
Run |
Amelisweerd |
Easy |
22.8 km |
1:30:00 |
3:57 |
|
| 4/4/2016 |
Run |
Amelisweerd |
Easy |
8.0 km |
33:40 |
4:13 |
|
| 4/4/2016 |
Run |
Amelisweerd |
Easy |
15.7 km |
1:02:00 |
3:57 |
|
| 4/5/2016 |
Run |
Amelisweerd |
Easy |
14.0 km |
55:55 |
4:00 |
|
| 4/6/2016 |
Run |
Amelisweerd |
Interval |
2800.0 m |
8:20 |
2:59 |
|
| 4/8/2016 |
Run |
Amelisweerd |
Easy |
8.0 km |
33:00 |
4:08 |
|
| 7/12/2014 |
Run |
Amersfoort |
Easy |
13.0 km |
1:00:00 |
4:37 |
|
| 10/12/2014 |
Run |
Amersfoort |
Long |
31.0 km |
2:02:00 |
3:57 |
|
| 7/19/2010 |
Run |
Amsterdam |
Tempo |
8.0 mi |
50:00 |
3:54 |
|
| 7/21/2013 |
Run |
Amsterdam |
Easy |
12.0 km |
55:00 |
4:35 |
|
| 7/21/2013 |
Run |
Amsterdam |
Race |
10.0 km |
30:54 |
3:06 |
|
| 9/22/2013 |
Run |
Amsterdam |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 9/22/2013 |
Run |
Amsterdam |
Race |
10.0 mi |
50:31 |
3:09 |
|
| 5/24/2014 |
Run |
Amsterdam |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 5/24/2014 |
Run |
Amsterdam |
Race |
5.0 km |
14:46 |
2:58 |
|
| 10/19/2014 |
Run |
Amsterdam |
Race |
42.2 km |
2:21:58 |
3:22 |
|
| 2/1/2015 |
Run |
Apeldoorn |
Race |
8.0 km |
23:54 |
3:00 |
|
| 2/1/2015 |
Run |
Apeldoorn |
Easy |
12.0 km |
49:55 |
4:10 |
|
| 6/29/2013 |
Run |
Appingedam |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 6/29/2013 |
Run |
Appingedam |
Race |
10.0 km |
30:34 |
3:04 |
|
| 3/20/2013 |
Run |
Arlington |
Easy |
11.2 km |
50:00 |
4:28 |
|
| 7/25/2010 |
Run |
Around Brielle lake |
Easy |
9.6 mi |
1:00:00 |
3:54 |
|
| 7/28/2010 |
Run |
Around campus |
Easy |
11.0 mi |
1:10:00 |
3:58 |
|
| 7/29/2010 |
Run |
Around campus |
Easy |
11.0 mi |
1:10:00 |
3:58 |
|
| 3/8/2011 |
Run |
Around campus |
Easy |
5.0 mi |
33:13 |
4:08 |
|
| 8/20/2011 |
Run |
Around campus |
Race |
3.9 mi |
19:09 |
3:03 |
|
| 12/1/2011 |
Run |
Around campus |
Easy |
5.4 mi |
35:00 |
4:02 |
|
| 12/21/2011 |
Run |
Around NAU |
Easy |
6.3 mi |
45:00 |
4:27 |
|
| 6/13/2013 |
Run |
Around NAU |
Easy |
9.0 km |
41:00 |
4:34 |
|
| 6/16/2013 |
Run |
Around NAU |
Long |
19.3 km |
1:20:00 |
4:09 |
|
| 12/22/2011 |
Run |
Around NAU + Turf field |
Easy |
6.1 mi |
44:00 |
4:29 |
|
| 8/30/2011 |
Run |
Around Stadium |
Easy |
4.2 mi |
29:00 |
4:18 |
|
| 7/11/2013 |
Run |
Assen |
Fartlek |
13.4 km |
53:40 |
4:01 |
|
| 7/17/2013 |
Run |
Assen |
Easy |
14.6 km |
1:00:40 |
4:10 |
|
| 7/18/2013 |
Run |
Assen |
Easy |
7.4 km |
31:20 |
4:15 |
|
| 7/19/2013 |
Run |
Assen |
Easy |
8.7 km |
37:30 |
4:19 |
|
| 7/19/2013 |
Run |
Assen |
Easy |
6.4 km |
27:40 |
4:20 |
|
| 8/28/2013 |
Run |
Assen |
Long |
34.0 km |
2:15:10 |
3:59 |
|
| 11/6/2013 |
Run |
Assen |
Long |
23.0 km |
1:31:00 |
3:58 |
|
| 11/7/2013 |
Run |
Assen |
Easy |
11.0 km |
46:30 |
4:14 |
|
| 11/7/2013 |
Run |
Assen |
Interval |
6400.0 m |
18:38 |
2:55 |
|
| 1/13/2014 |
Run |
Assen |
Easy |
15.7 km |
1:05:45 |
4:12 |
|
| 3/7/2014 |
Run |
Assen |
Easy |
6.9 km |
28:01 |
4:05 |
|
| 8/5/2014 |
Run |
Assen |
Fartlek |
14.0 km |
56:00 |
4:00 |
|
| 1/24/2015 |
Run |
Assen |
Long |
21.5 km |
1:29:00 |
4:09 |
|
| 6/11/2011 |
Run |
BCC high school track |
Interval |
4.6 mi |
30:00 |
4:04 |
|
| 7/6/2011 |
Run |
BCC high school track |
Interval |
4.5 mi |
22:02 |
3:03 |
|
| 7/13/2011 |
Run |
BCC high school track |
Interval |
4.0 mi |
19:51 |
3:06 |
|
| 3/23/2013 |
Run |
BCC high school track |
Interval |
6400.0 m |
17:34 |
2:45 |
|
| 3/23/2013 |
Run |
BCC high school track |
Easy |
8.5 km |
36:00 |
4:15 |
|
| 3/5/2011 |
Run |
Berkeley |
Easy |
4.7 mi |
30:00 |
3:58 |
|
| 3/5/2011 |
Run |
Berkeley track |
Race |
3000.0 m |
8:28 |
2:50 |
|
| 11/26/2014 |
Run |
Berlijn |
Easy |
13.5 km |
54:55 |
4:05 |
|
| 11/27/2014 |
Run |
Berlijn |
Easy |
10.3 km |
45:00 |
4:23 |
|
| 3/23/2014 |
Run |
Best |
Race |
21.1 km |
1:07:50 |
3:13 |
|
| 3/23/2014 |
Run |
Best |
Easy |
11.5 km |
48:00 |
4:11 |
|
| 6/22/2011 |
Run |
Bethesda Track |
Easy |
6.5 mi |
44:00 |
4:13 |
|
| 6/22/2011 |
Run |
Bethesda Track |
Easy |
6.4 km |
19:41 |
3:05 |
|
| 8/3/2011 |
Run |
Bethesda Track |
Easy |
6.0 mi |
40:00 |
4:09 |
|
| 8/3/2011 |
Run |
Bethesda Track |
Interval |
6.0 mi |
29:47 |
3:06 |
|
| 1/15/2012 |
Run |
Beverly Hills |
Easy |
7.8 mi |
51:30 |
4:07 |
|
| 1/16/2012 |
Run |
Beverly Hills |
Easy |
7.4 mi |
49:50 |
4:12 |
|