| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/31/2020 |
Run |
Archery-ish |
Easy |
6.8 mi |
49:00 |
7:13 |
 |
| 9/1/2020 |
Run |
American Samoa |
Interval |
8.0 mi |
55:00 |
6:53 |
|
| 9/2/2020 |
Run |
Dead Man |
Easy |
4.7 mi |
34:30 |
7:26 |
|
| 9/3/2020 |
Run |
L Road |
Easy |
3.6 mi |
30:14 |
8:24 |
|
| 9/4/2020 |
Run |
Square |
Easy |
2.4 mi |
15:00 |
6:23 |
|
| 9/4/2020 |
Run |
Square |
Easy |
4.2 mi |
30:23 |
7:12 |
|
| 9/4/2020 |
Run |
Shake out |
Easy |
2.5 mi |
18:24 |
7:22 |
|
| 9/5/2020 |
Run |
Shake out |
Easy |
4.0 mi |
30:45 |
7:42 |
|
| 9/6/2020 |
Run |
Boy Scout Trails |
Long |
9.7 mi |
1:24:48 |
8:47 |
|
| 9/7/2020 |
Run |
Archery |
Easy |
7.2 mi |
52:30 |
7:21 |
|
| 9/8/2020 |
Run |
Cedar Bend |
Interval |
8.5 mi |
1:04:06 |
7:35 |
|
| 9/9/2020 |
Swim |
Aqua Jogging |
Mixed |
|
40:00 |
|
|
| 9/10/2020 |
Run |
out to L and back |
Easy |
4.1 mi |
30:23 |
7:26 |
|
| 9/11/2020 |
Run |
American Samoa |
Interval |
4.5 mi |
|
|
|
| 9/12/2020 |
Run |
Waverly |
Easy |
4.6 mi |
35:23 |
7:46 |
|
| 9/13/2020 |
Run |
River road |
Easy |
5.8 mi |
42:10 |
7:17 |
|
| 9/14/2020 |
Run |
Archery |
Easy |
7.4 mi |
55:27 |
7:31 |
|
| 9/15/2020 |
Run |
Square |
Interval |
7.6 mi |
58:46 |
7:46 |
|
| 9/16/2020 |
Run |
River road |
Easy |
5.0 mi |
36:30 |
7:18 |
|
| 9/16/2020 |
Run |
River road |
Easy |
5.0 mi |
36:30 |
7:18 |
|
| 9/17/2020 |
Run |
River road |
Easy |
4.1 mi |
30:12 |
7:19 |
|
| 9/18/2020 |
Run |
tempo square |
Tempo |
3.8 mi |
24:03 |
6:24 |
|
| 9/19/2020 |
Run |
River road |
Easy |
4.5 mi |
35:00 |
7:50 |
|
| 9/20/2020 |
Run |
Walmart |
Long |
10.3 mi |
1:22:40 |
8:03 |
|
| 9/21/2020 |
Run |
POS |
Easy |
6.7 mi |
49:59 |
7:25 |
|
| 9/22/2020 |
Run |
Cedar Bend |
Interval |
8.4 mi |
1:05:06 |
7:44 |
|
| 9/23/2020 |
Run |
River road and hills and 150s |
Easy |
5.0 mi |
38:36 |
7:43 |
|
| 9/24/2020 |
Run |
Train Bridge 2 times |
Easy |
4.6 mi |
35:34 |
7:41 |
|
| 9/25/2020 |
Run |
River road |
Easy |
4.1 mi |
30:02 |
7:19 |
|
| 9/26/2020 |
Run |
Train Bridge |
Easy |
2.1 mi |
15:28 |
7:20 |
|
| 9/26/2020 |
Run |
Coe |
Race |
8.0 km |
34:24 |
6:56 |
|
| 9/27/2020 |
Run |
Lake Mcbride |
Long |
9.9 mi |
1:20:23 |
8:06 |
|
| 9/28/2020 |
Run |
Archery |
Easy |
7.4 mi |
53:33 |
7:15 |
|
| 9/29/2020 |
Run |
Red Cedar |
Interval |
9.2 mi |
1:08:59 |
7:32 |
|
| 9/30/2020 |
Run |
POS |
Easy |
4.7 mi |
35:19 |
7:35 |
|
| 10/1/2020 |
Swim |
Cross Train |
Mixed |
700.0 yd |
30:00 |
1:15:26 |
|
| 10/1/2020 |
Run |
Train Bridge |
Easy |
2.2 mi |
16:37 |
7:38 |
|
| 10/2/2020 |
Run |
Cross course |
Interval |
5.0 mi |
36:00 |
7:12 |
|
| 10/3/2020 |
Run |
Ex River Road |
Easy |
4.4 mi |
33:36 |
7:36 |
|
| 10/4/2020 |
Run |
Road |
Easy |
6.5 mi |
50:23 |
7:43 |
|
| 10/5/2020 |
Run |
Placentury |
Easy |
7.1 mi |
50:59 |
7:13 |
|
| 10/6/2020 |
Run |
Cedar Bend |
Interval |
8.8 mi |
1:02:00 |
7:06 |
|
| 10/7/2020 |
Run |
RXXT |
Easy |
6.7 mi |
50:25 |
7:35 |
|
| 10/8/2020 |
Run |
River road |
Easy |
4.3 mi |
30:13 |
7:04 |
|
| 10/9/2020 |
Run |
Course |
Tempo |
1.6 mi |
10:02 |
6:22 |
|
| 10/9/2020 |
Run |
|
Easy |
5.3 mi |
43:00 |
8:07 |
|
| 10/10/2020 |
Run |
Train bridge 3 times |
Easy |
7.1 mi |
51:50 |
7:22 |
|
| 10/10/2020 |
Run |
|
Easy |
1.8 mi |
14:37 |
8:08 |
|
| 10/11/2020 |
Run |
Boy Scout Trails |
Long |
11.1 mi |
1:25:10 |
7:40 |
|
| 10/12/2020 |
Run |
Archery Backwards |
Easy |
8.2 mi |
55:48 |
6:51 |
|
| 10/13/2020 |
Run |
|
Interval |
4.9 mi |
32:57 |
6:44 |
|
| 10/13/2020 |
Run |
Warmup |
Easy |
2.2 mi |
16:11 |
7:20 |
|
| 10/13/2020 |
Run |
Cooldown |
Easy |
1.8 mi |
15:00 |
8:15 |
|
| 10/14/2020 |
Run |
Lazy |
Easy |
7.1 mi |
52:24 |
7:24 |
|
| 10/15/2020 |
Run |
River road |
Easy |
4.1 mi |
30:05 |
7:20 |
|
| 10/16/2020 |
Run |
Warmup |
Easy |
2.0 mi |
15:05 |
7:24 |
|
| 10/16/2020 |
Run |
tempo square |
Tempo |
3.9 mi |
25:28 |
6:29 |
|
| 10/16/2020 |
Run |
Cooldown |
Easy |
1.7 mi |
15:00 |
8:59 |
|
| 10/17/2020 |
Run |
Lazy |
Easy |
6.0 mi |
45:25 |
7:32 |
|
| 10/18/2020 |
Run |
Spooky |
Long |
10.7 mi |
1:25:30 |
7:58 |
|
| 10/19/2020 |
Run |
Lazy |
Easy |
6.3 mi |
45:15 |
7:13 |
|
| 10/20/2020 |
Run |
Cedar Bend |
Easy |
2.0 mi |
15:00 |
7:28 |
|
| 10/20/2020 |
Run |
Cedar Bend |
Interval |
4.2 mi |
28:51 |
6:49 |
|
| 10/20/2020 |
Run |
Cedar Bend |
Easy |
1.9 mi |
15:04 |
8:09 |
|
| 10/21/2020 |
Run |
Lazy |
Easy |
5.6 mi |
42:19 |
7:36 |
|
| 10/22/2020 |
Swim |
Cross Train |
Mixed |
1.0 mi |
40:00 |
40:00 |
|
| 10/23/2020 |
Run |
|
Easy |
3.7 mi |
27:45 |
7:26 |
|
| 10/24/2020 |
Run |
Warmup and cooldown |
Easy |
3.2 mi |
25:00 |
7:49 |
|
| 10/24/2020 |
Run |
Warmup |
Easy |
2.1 mi |
15:17 |
7:23 |
|
| 10/24/2020 |
Run |
Wartburg |
Race |
5.0 mi |
31:53 |
6:27 |
|
| 10/25/2020 |
Run |
Lazy |
Easy |
6.2 mi |
45:00 |
7:18 |
|
| 10/26/2020 |
Run |
Short river road |
Easy |
3.9 mi |
27:19 |
7:02 |
|
| 10/27/2020 |
Run |
|
Easy |
4.1 mi |
30:24 |
7:21 |
|
| 10/27/2020 |
Run |
|
Interval |
3.6 mi |
24:35 |
6:55 |
|
| 10/28/2020 |
Run |
River road |
Easy |
3.6 mi |
25:20 |
6:59 |
|
| 10/29/2020 |
Run |
|
Easy |
3.5 mi |
25:11 |
7:13 |
|
| 10/30/2020 |
Run |
Warmup and cooldown |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 10/30/2020 |
Run |
Square |
Tempo |
3.1 mi |
20:26 |
6:33 |
|
| 10/31/2020 |
Run |
|
Easy |
3.5 mi |
25:11 |
7:11 |
|
| 11/1/2020 |
Run |
Avenue of the saints |
Easy |
7.8 mi |
1:00:01 |
7:40 |
|
| 11/2/2020 |
Run |
River road |
Easy |
3.9 mi |
29:43 |
7:42 |
|
| 11/3/2020 |
Run |
Warmup and cooldown |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 11/3/2020 |
Run |
Workout |
Interval |
2.7 mi |
18:24 |
6:43 |
|
| 11/4/2020 |
Run |
River road |
Easy |
4.3 mi |
31:15 |
7:22 |
|
| 11/5/2020 |
Run |
Train bridge plus more |
Easy |
2.7 mi |
20:14 |
7:27 |
|
| 11/6/2020 |
Run |
Presidents |
Easy |
2.9 mi |
20:38 |
7:15 |
|
| 11/7/2020 |
Run |
Train Bridge |
Easy |
1.8 mi |
13:08 |
7:23 |
|
| 11/7/2020 |
Run |
Warmup and cooldown |
Easy |
3.8 mi |
30:00 |
7:54 |
|
| 11/7/2020 |
Run |
Central |
Race |
5.0 mi |
32:19 |
6:30 |
|
| 11/8/2020 |
Run |
Lazy |
Easy |
5.9 mi |
44:49 |
7:35 |
|
| 11/9/2020 |
Run |
Archery out and back |
Easy |
5.6 mi |
40:48 |
7:20 |
|
| 11/10/2020 |
Run |
Warmup and cooldown |
Easy |
4.0 mi |
30:04 |
7:28 |
|
| 11/10/2020 |
Run |
Workout |
Interval |
1.8 mi |
10:29 |
5:54 |
|
| 11/11/2020 |
Run |
|
Easy |
5.7 mi |
40:45 |
7:13 |
|
| 11/12/2020 |
Run |
River road |
Easy |
4.2 mi |
30:00 |
7:05 |
|
| 11/13/2020 |
Run |
silly goose |
Easy |
3.6 mi |
26:55 |
7:24 |
|
| 11/14/2020 |
Run |
Warmup and cooldown |
Easy |
4.0 mi |
30:00 |
7:30 |
|
| 11/14/2020 |
Run |
Track Time trial |
Race |
5.0 km |
19:10 |
6:11 |
|
| 11/15/2020 |
Run |
|
Easy |
4.6 mi |
35:05 |
7:39 |
|
| 11/22/2020 |
Run |
|
Easy |
5.5 mi |
40:03 |
7:21 |
|