| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/28/1997 |
Run |
COR 5K Race |
Race |
5.0 km |
17:58 |
5:47 |
 |
| 1/17/2013 |
Run |
Cape city streets |
Easy |
5.8 mi |
42:45 |
7:23 |
|
| 1/21/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
5.3 mi |
43:00 |
8:07 |
|
| 1/28/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
4.6 mi |
40:00 |
8:42 |
|
| 2/3/2013 |
Run |
Osage Trail - Cape |
Easy |
7.5 mi |
1:00:20 |
8:03 |
|
| 2/7/2013 |
Run |
Osage Trail - Cape |
Easy |
6.1 mi |
44:05 |
7:14 |
|
| 2/12/2013 |
Run |
healthpoint fitness treadmill |
Easy |
2.5 mi |
19:40 |
7:52 |
|
| 2/17/2013 |
Run |
HealthPoint Fitness-Cape |
Long |
8.9 mi |
1:15:00 |
8:26 |
|
| 2/20/2013 |
Run |
osage center xc loop |
Easy |
6.5 mi |
|
|
|
| 2/23/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
3.4 mi |
|
|
|
| 2/24/2013 |
Run |
Arena Park mile loop |
Interval |
5.8 mi |
38:00 |
6:31 |
|
| 2/24/2013 |
Run |
Osage Trail - Cape |
Long |
9.2 mi |
1:15:00 |
8:10 |
|
| 2/27/2013 |
Run |
healthpoint fitness treadmill |
Easy |
7.7 mi |
59:42 |
7:46 |
|
| 3/1/2013 |
Run |
Cape city streets |
Easy |
4.3 mi |
33:00 |
7:41 |
|
| 3/4/2013 |
Run |
healthpoint fitness treadmill |
Tempo |
10.2 mi |
1:14:30 |
7:18 |
|
| 3/4/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
1.5 mi |
13:00 |
8:40 |
|
| 3/9/2013 |
Run |
Cape city streets |
Easy |
5.6 mi |
44:46 |
8:00 |
|
| 3/14/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
7.1 mi |
1:00:00 |
8:28 |
|
| 3/23/2013 |
Run |
HealthPoint Fitness-Cape |
recovery run |
3.5 mi |
30:00 |
8:35 |
|
| 3/27/2013 |
Run |
Cape city streets |
Easy |
8.0 mi |
|
|
|
| 3/30/2013 |
Run |
Cape city streets |
Long |
5.6 mi |
50:00 |
8:56 |
|
| 4/3/2013 |
Run |
Cape city streets |
Easy |
4.2 mi |
32:26 |
7:44 |
|
| 4/7/2013 |
Run |
Cape city streets |
Long |
6.7 mi |
55:16 |
8:14 |
|
| 4/7/2013 |
Run |
Osage Trail - Cape |
Long |
5.1 mi |
45:00 |
8:48 |
|
| 4/12/2013 |
Run |
Cape city streets |
Easy |
4.5 mi |
38:00 |
8:27 |
|
| 4/18/2013 |
Run |
Cape city streets |
Easy |
4.5 mi |
35:00 |
7:47 |
|
| 4/23/2013 |
Run |
Cape city streets |
Easy |
9.0 mi |
1:11:00 |
7:53 |
|
| 4/27/2013 |
Run |
Cape city streets |
Easy |
3.7 mi |
35:00 |
9:28 |
|
| 5/3/2013 |
Run |
healthpoint fitness treadmill |
Tempo |
8.3 mi |
1:00:00 |
7:14 |
|
| 5/11/2013 |
Run |
oskaloosa iowa bike trail and streets |
Easy |
4.2 mi |
33:00 |
7:52 |
|
| 5/12/2013 |
Run |
Iowa county roads |
Long |
9.3 mi |
1:10:27 |
7:35 |
|
| 5/19/2013 |
Run |
Cape city streets |
Long |
6.9 mi |
55:00 |
7:59 |
|
| 5/24/2013 |
Run |
Cape city streets |
Easy |
8.6 mi |
1:01:29 |
7:09 |
|
| 5/29/2013 |
Run |
Cape city streets |
Interval |
10.5 mi |
1:30:00 |
8:35 |
|
| 6/1/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
3.7 mi |
31:00 |
8:23 |
|
| 6/5/2013 |
Run |
Cape city streets |
Easy |
4.5 mi |
36:41 |
8:10 |
|
| 6/11/2013 |
Run |
Cape city streets |
Hill |
6.2 mi |
45:35 |
7:22 |
|
| 6/16/2013 |
Run |
Cape city streets |
Long |
11.0 mi |
1:30:00 |
8:11 |
|
| 6/22/2013 |
Run |
Des Moines, IA streets |
recovery run |
3.6 mi |
31:00 |
8:37 |
|
| 6/23/2013 |
Run |
Sigourney, Ia |
Long |
9.3 mi |
1:15:00 |
8:04 |
|
| 6/25/2013 |
Run |
SC HS perimeter |
recovery run |
3.7 mi |
30:00 |
8:07 |
|
| 6/29/2013 |
Run |
Cape city streets |
Long |
13.1 mi |
1:45:00 |
8:01 |
|
| 7/5/2013 |
Run |
wandering |
Hill |
9.6 mi |
1:14:25 |
7:46 |
|
| 7/9/2013 |
Run |
Cape city streets |
Hill |
7.0 mi |
53:00 |
7:35 |
|
| 7/11/2013 |
Run |
Cape city streets |
Interval |
10.4 mi |
1:15:00 |
7:12 |
|
| 7/20/2013 |
Run |
Cape city streets |
Easy |
8.7 mi |
1:05:00 |
7:29 |
|
| 7/23/2013 |
Run |
Cape city streets |
Hill |
6.6 mi |
49:28 |
7:30 |
|
| 8/2/2013 |
Run |
Cape city streets |
Easy |
4.4 mi |
35:00 |
7:58 |
|
| 8/4/2013 |
Run |
Osage Trail - Cape |
Easy |
7.8 mi |
1:04:00 |
8:13 |
|
| 8/7/2013 |
Run |
healthpoint fitness treadmill |
Interval |
10.4 mi |
1:15:00 |
7:13 |
|
| 8/7/2013 |
Run |
healthpoint fitness treadmill |
recovery run |
2.7 mi |
23:20 |
8:39 |
|
| 8/14/2013 |
Run |
Cape city streets |
Easy |
5.0 mi |
43:30 |
8:42 |
|
| 8/17/2013 |
Run |
Scott City streets |
Easy |
5.5 mi |
45:45 |
8:20 |
|
| 8/18/2013 |
Run |
Osage Trail - Cape |
Long |
7.0 mi |
1:01:00 |
8:43 |
|
| 8/27/2013 |
Run |
Cape city streets |
Hill |
8.6 mi |
1:01:00 |
7:06 |
|
| 8/30/2013 |
Run |
Cape city streets |
Hill |
8.4 mi |
1:00:17 |
7:11 |
|
| 9/6/2013 |
Run |
Cape city streets |
Easy |
5.1 mi |
39:46 |
7:48 |
|
| 9/13/2013 |
Run |
Cape city streets |
Easy |
3.5 mi |
30:00 |
8:32 |
|
| 9/14/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
3.1 mi |
31:00 |
10:00 |
|
| 9/22/2013 |
Run |
Cape city streets |
Long |
5.1 mi |
43:00 |
8:26 |
|
| 9/28/2013 |
Run |
Arena Park area |
Easy |
7.6 mi |
|
|
|
| 10/6/2013 |
Run |
Osage Trail - Cape |
Long |
6.2 mi |
47:50 |
7:43 |
|
| 10/9/2013 |
Run |
Cape city streets |
Easy |
4.4 mi |
35:00 |
7:58 |
|
| 10/12/2013 |
Run |
Jackson city streets |
Easy |
6.8 mi |
1:05:00 |
9:34 |
|
| 10/20/2013 |
Run |
Osage Trail - Cape |
Long |
5.6 mi |
45:15 |
8:04 |
|
| 10/22/2013 |
Run |
Cape city streets |
Easy |
8.5 mi |
1:07:00 |
7:53 |
|
| 10/27/2013 |
Run |
Osage Trail - Cape |
Long |
4.2 mi |
32:32 |
7:45 |
|
| 11/9/2013 |
Run |
Cape city streets |
Easy |
5.1 mi |
38:57 |
7:38 |
|
| 11/12/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
6.5 mi |
50:00 |
7:42 |
|
| 11/13/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
3.5 mi |
|
|
|
| 11/15/2013 |
Run |
HealthPoint Fitness-Cape |
Easy |
8.1 mi |
1:03:00 |
7:47 |
|
| 11/19/2013 |
Run |
Cape city streets |
Easy |
6.4 mi |
50:50 |
7:56 |
|
| 11/22/2013 |
Run |
healthpoint fitness treadmill |
Easy |
7.6 mi |
57:00 |
7:30 |
|
| 11/26/2013 |
Run |
Cape city streets |
Interval |
6.2 mi |
40:00 |
6:28 |
|
| 12/16/2013 |
Run |
Cape city streets |
Easy |
6.7 mi |
48:00 |
7:10 |
|
| 12/22/2013 |
Run |
Osage Trail - Cape |
Long |
5.8 mi |
49:00 |
8:27 |
|
| 12/31/2013 |
Run |
Scott City streets |
Easy |
2.6 mi |
25:00 |
9:37 |
|
| 1/1/2014 |
Run |
Osage Trail - Cape |
Easy |
5.6 mi |
50:00 |
8:57 |
|
| 1/10/2014 |
Run |
Cape city streets |
Easy |
7.6 mi |
1:00:00 |
7:55 |
|
| 1/12/2014 |
Run |
Osage Trail - Cape |
Long |
8.7 mi |
1:14:00 |
8:31 |
|
| 1/19/2014 |
Run |
Osage Trail - Cape |
Long |
6.0 mi |
51:00 |
8:30 |
|
| 1/20/2014 |
Run |
Osage Trail - Cape |
Easy |
8.6 mi |
1:10:00 |
8:09 |
|
| 1/25/2014 |
Run |
Cape city streets |
Easy |
3.1 mi |
22:12 |
7:10 |
|
| 1/28/2014 |
Run |
HealthPoint Fitness-Cape |
Easy |
6.3 mi |
48:00 |
7:38 |
|
| 5/6/2014 |
Run |
Cape city streets |
Easy |
6.0 mi |
42:50 |
7:09 |
|
| 5/11/2014 |
Run |
Arena Park area |
Long |
8.1 mi |
1:04:00 |
7:55 |
|
| 5/21/2014 |
Run |
Cape city streets |
Easy |
7.4 mi |
57:00 |
7:43 |
|
| 5/23/2014 |
Run |
Cape city streets |
Easy |
6.2 mi |
46:45 |
7:33 |
|
| 5/25/2014 |
Run |
Arena Park area |
Long |
9.5 mi |
1:13:20 |
7:44 |
|
| 5/27/2014 |
Run |
Cape city streets |
Easy |
6.1 mi |
43:30 |
7:08 |
|
| 5/28/2014 |
Run |
Cape city streets |
Easy |
4.7 mi |
|
|
|
| 7/6/2014 |
Run |
sigourney, IA park |
Easy |
0.5 mi |
8:00 |
16:00 |
|
| 7/8/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
0.7 mi |
|
|
|
| 7/9/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.0 mi |
|
|
|
| 7/11/2014 |
Run |
Healthpoint Fitness Indoor Track |
Easy |
1.6 mi |
|
|
|
| 9/13/2014 |
Run |
Healthpoint Fitness Indoor Track |
recovery run |
1.3 mi |
12:00 |
9:14 |
|
| 10/29/2014 |
Run |
Cape city streets |
Hill |
5.8 mi |
41:09 |
7:05 |
|
| 10/31/2014 |
Run |
HealthPoint Fitness-Cape |
Interval |
6.2 mi |
44:40 |
7:13 |
|
| 11/1/2014 |
Run |
healthpoint fitness treadmill |
recovery run |
2.5 mi |
21:30 |
8:36 |
|
| 11/2/2014 |
Run |
Arena Park area |
Long |
9.8 mi |
1:15:00 |
7:40 |
|