| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/4/2014 |
Run |
Lower Pali |
Fartlek |
7.0 mi |
55:00 |
7:52 |
 |
| 12/3/2014 |
Run |
Dike |
Distance |
6.0 mi |
|
|
|
| 12/2/2014 |
Run |
Warm Up |
Easy |
2.0 mi |
|
|
|
| 12/2/2014 |
Run |
Decorah |
Distance |
4.0 mi |
|
|
|
| 12/1/2014 |
Run |
Warm Up |
Easy |
2.0 mi |
16:00 |
8:00 |
|
| 12/1/2014 |
Run |
Lower Pali |
Distance |
5.0 mi |
|
|
|
| 11/27/2014 |
Run |
plymouth |
Distance |
5.0 mi |
|
|
|
| 11/25/2014 |
Run |
plymouth |
Distance |
5.0 mi |
|
|
|
| 11/24/2014 |
Run |
Decorah |
Distance |
4.0 mi |
|
|
|
| 11/23/2014 |
Run |
Lower, Middle, and Upper Palisades |
Distance |
6.0 mi |
47:00 |
7:50 |
|
| 11/22/2014 |
Run |
Nationals course in Mason, OH |
Distance |
11.0 mi |
|
|
|
| 11/21/2014 |
Run |
Nationals course in Mason, OH |
Distance |
8.0 mi |
|
|
|
| 11/20/2014 |
Run |
Moraine view state park |
Tempo |
7.0 mi |
|
|
|
| 11/19/2014 |
Run |
Decorah |
Distance |
6.0 mi |
|
|
|
| 11/18/2014 |
Run |
River trail |
Distance |
5.0 mi |
|
|
|
| 11/17/2014 |
Run |
Blufton Van Out |
Long |
10.0 mi |
|
|
|
| 11/15/2014 |
Run |
Regionals Course |
Distance |
8.0 mi |
|
|
|
| 11/14/2014 |
Run |
Regionals Course |
Distance |
4.0 mi |
|
|
|
| 11/14/2014 |
Run |
River trail |
Easy |
5.0 mi |
|
|
|
| 11/13/2014 |
Run |
5K time trial |
Race |
7.0 mi |
|
|
|
| 11/12/2014 |
Run |
Twin Springs Aourwhey |
Distance |
7.0 mi |
|
|
|
| 11/11/2014 |
Run |
Lower Pali |
Distance |
6.0 mi |
|
|
|
| 11/10/2014 |
Run |
Twin Springs Aourwhey |
Distance |
5.0 mi |
|
|
|
| 11/9/2014 |
Run |
Van Peenen |
Easy |
3.0 mi |
|
|
|
| 11/8/2014 |
Run |
Van Peenen |
Long |
15.0 mi |
|
|
|
| 11/7/2014 |
Run |
Van Peenen |
Distance |
7.0 mi |
|
|
|
| 11/6/2014 |
Run |
Decorah |
Distance |
8.0 mi |
|
|
|
| 11/5/2014 |
Run |
Mink Farm |
Distance |
7.0 mi |
|
|
|
| 11/4/2014 |
Run |
River trail |
Distance |
6.0 mi |
|
|
|
| 11/3/2014 |
Run |
Blufton Van Out |
Distance |
10.0 mi |
|
|
|
| 11/2/2014 |
Run |
Van Peenen |
Distance |
11.0 mi |
|
|
|
| 11/1/2014 |
Run |
conference course |
Distance |
8.0 mi |
|
|
|
| 10/31/2014 |
Run |
Rosien and Hazard's Trail |
Distance |
6.0 mi |
47:00 |
7:50 |
|
| 10/30/2014 |
Run |
Twin Springs Aourwhey and Phelps |
Distance |
8.0 mi |
|
|
|
| 10/29/2014 |
Run |
Decorah |
Distance |
8.0 mi |
|
|
|
| 10/28/2014 |
Run |
City Prairie |
Interval |
9.0 mi |
|
|
|
| 10/26/2014 |
Run |
Black Hawk 16K Trail Race |
Race |
10.0 mi |
1:20:30 |
8:03 |
|
| 10/26/2014 |
Run |
Black Hawk 16K Trail Race |
Easy |
3.0 mi |
|
|
|
| 10/25/2014 |
Run |
Twin Springs |
Distance |
7.0 mi |
|
|
|
| 10/24/2014 |
Run |
Lower and Middle Palisades |
Distance |
8.0 mi |
|
|
|
| 10/23/2014 |
Run |
Decorah |
Easy |
2.0 mi |
|
|
|
| 10/22/2014 |
Run |
Lower Pali |
Tempo |
10.0 mi |
|
|
|
| 10/21/2014 |
Run |
Twin Springs Aourwhey and Phelps |
Distance |
11.0 mi |
|
|
|
| 10/20/2014 |
Run |
Luce line, woodrill trail system |
Distance |
6.0 mi |
|
|
|
| 10/19/2014 |
Run |
Luce line, woodrill trail system |
Distance |
8.0 mi |
|
|
|
| 10/18/2014 |
Run |
Lower Pali |
Distance |
12.0 mi |
|
|
|
| 10/17/2014 |
Run |
Decorah |
Distance |
3.0 mi |
|
|
|
| 10/16/2014 |
Run |
Lower Pali |
Distance |
7.0 mi |
|
|
|
| 10/15/2014 |
Run |
Phelps |
Distance |
6.0 mi |
|
|
|
| 10/14/2014 |
Run |
City Prairie |
Tempo |
8.0 mi |
|
|
|
| 10/13/2014 |
Run |
River trail |
Distance |
5.5 mi |
|
|
|
| 10/12/2014 |
Run |
Van Peenen |
Distance |
8.0 mi |
|
|
|
| 10/11/2014 |
Run |
Twin Cities, along the river |
Distance |
7.0 mi |
|
|
|
| 10/11/2014 |
Run |
Decorah |
Distance |
3.0 mi |
|
|
|
| 10/10/2014 |
Run |
Decorah |
Distance |
9.0 mi |
|
|
|
| 10/9/2014 |
Run |
Twin Springs Aourwhey |
Easy |
7.0 mi |
56:00 |
8:00 |
|
| 10/8/2014 |
Run |
Palisades |
Tempo |
8.0 mi |
|
|
|
| 10/8/2014 |
Run |
Palisades |
Distance |
5.0 mi |
40:00 |
8:00 |
|
| 10/7/2014 |
Run |
Luther XC course |
Easy |
2.0 mi |
|
|
|
| 10/6/2014 |
Run |
Palisades |
Distance |
11.0 mi |
1:28:00 |
8:00 |
|
| 10/5/2014 |
Run |
Palisades, Phelps, and Twin Springs aourwhey |
Distance |
11.0 mi |
1:30:00 |
8:11 |
|
| 10/4/2014 |
Run |
Van Peenen |
Distance |
10.0 mi |
|
|
|
| 10/3/2014 |
Run |
Van Peenen |
Long |
12.0 mi |
|
|
|
| 10/2/2014 |
Run |
Lower Pali |
Distance |
6.0 mi |
47:00 |
7:50 |
|
| 10/1/2014 |
Run |
Dunnings |
Distance |
9.0 mi |
1:11:00 |
7:54 |
|
| 9/30/2014 |
Run |
Luther XC course |
Easy |
6.0 mi |
48:00 |
8:00 |
|
| 9/29/2014 |
Run |
Seed Savers |
Tempo |
11.0 mi |
1:26:00 |
7:50 |
|
| 9/28/2014 |
Run |
plymouth |
Fartlek |
5.0 mi |
40:00 |
8:00 |
|
| 9/26/2014 |
Run |
Lower Pali |
Tempo |
8.0 mi |
1:01:00 |
7:38 |
|
| 9/25/2014 |
Run |
Twin Springs |
Distance |
10.0 mi |
1:19:00 |
7:54 |
|
| 9/24/2014 |
Run |
Twin Springs |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 9/23/2014 |
Run |
Twin Springs |
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 9/22/2014 |
Run |
|
Distance |
7.0 mi |
53:00 |
7:35 |
|
| 9/22/2014 |
Run |
Dunnings and Van Peenen |
Distance |
10.0 mi |
1:19:00 |
7:54 |
|
| 9/20/2014 |
Run |
Decorah |
Easy |
3.0 mi |
|
|
|
| 9/19/2014 |
Run |
B Hills |
Hill |
12.0 mi |
1:34:00 |
7:50 |
|
| 9/18/2014 |
Run |
Twin Springs |
Easy |
7.0 mi |
55:00 |
7:52 |
|
| 9/17/2014 |
Run |
Lower Palisades, Dunnings |
Tempo |
9.0 mi |
1:10:00 |
7:47 |
|
| 9/16/2014 |
Run |
River trail |
Distance |
6.0 mi |
|
|
|
| 9/15/2014 |
Run |
Van Peenen |
Distance |
9.0 mi |
1:11:00 |
7:54 |
|
| 9/13/2014 |
Run |
Luther XC course |
Race |
3.1 mi |
|
|
|
| 9/13/2014 |
Run |
Van Peenen |
Distance |
12.0 mi |
|
|
|
| 9/12/2014 |
Run |
Twin Springs |
Distance |
5.0 mi |
|
|
|
| 9/11/2014 |
Run |
River trail |
Distance |
7.0 mi |
54:00 |
7:43 |
|
| 9/10/2014 |
Run |
River trail, twin springs |
Easy |
8.0 mi |
1:02:00 |
7:45 |
|
| 9/9/2014 |
Run |
Ossian |
Long |
12.0 mi |
1:32:00 |
7:40 |
|
| 9/8/2014 |
Run |
River trail |
Distance |
10.0 mi |
1:18:00 |
7:48 |
|
| 9/5/2014 |
Run |
River trail |
Distance |
6.0 mi |
47:00 |
7:50 |
|
| 9/5/2014 |
Run |
River trail |
Double |
2.0 mi |
|
|
|
| 9/4/2014 |
Run |
Twin Springs |
Easy |
4.0 mi |
|
|
|
| 9/3/2014 |
Run |
Van Peenen |
Distance |
4.0 mi |
|
|
|
| 9/3/2014 |
Run |
City Prairie |
Interval |
9.0 mi |
1:00:00 |
6:40 |
|
| 9/2/2014 |
Run |
River trail |
Easy |
5.0 mi |
|
|
|
| 9/1/2014 |
Run |
Bear creek |
Distance |
10.0 mi |
1:18:00 |
7:48 |
|
| 8/30/2014 |
Run |
Decorah |
Distance |
7.0 mi |
|
|
|
| 8/30/2014 |
Run |
Decorah |
Interval |
9.0 mi |
|
|
|
| 8/29/2014 |
Run |
Decorah |
Distance |
6.0 mi |
45:00 |
7:30 |
|
| 8/28/2014 |
Run |
Lower, Middle, and Upper Palisades |
Distance |
10.0 mi |
1:17:00 |
7:42 |
|
| 8/27/2014 |
Run |
Luther XC course |
Double |
2.0 mi |
16:00:00 |
8:00:00 |
|
| 8/27/2014 |
Run |
Twin Springs to Phelps |
Distance |
7.0 mi |
54:00:00 |
7:42:52 |
|