| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/20/2012 |
Bike |
Mana Plain 18.26 |
Easy |
18.3 mi |
56:30 |
3:06 |
 |
| 6/12/2012 |
Bike |
Kalaheo to Salt Pond 7.94 |
Easy |
14.0 mi |
45:00 |
3:13 |
|
| 6/14/2012 |
Bike |
Kalaheo To Poipu 18.83 |
Easy |
18.8 mi |
1:05:00 |
3:28 |
|
| 6/10/2012 |
Bike |
Poipu 20 miler |
Long |
21.0 mi |
1:15:00 |
3:35 |
|
| 9/11/2012 |
Bike |
Kalaheo |
Easy |
17.0 mi |
1:05:00 |
3:50 |
|
| 9/12/2012 |
Bike |
Kalaheo To Poipu 18.83 |
Easy |
17.0 mi |
1:05:00 |
3:50 |
|
| 10/16/2013 |
Bike |
Kalaheo To Poipu 18.83 |
Easy |
18.0 mi |
1:10:00 |
3:54 |
|
| 10/17/2013 |
Bike |
Kalaheo to Salt Pond 7.94 |
Easy |
16.0 mi |
1:06:00 |
4:08 |
|
| 2/17/2010 |
Run |
Kauai Mile Repeate |
Interval |
3.0 mi |
15:05 |
5:02 |
|
| 8/17/2010 |
Run |
Princeton Track |
Interval |
2.3 mi |
11:30 |
5:07 |
|
| 4/7/2009 |
Run |
Bureau Creek Hill .25 |
Hill |
1.0 mi |
5:07 |
5:07 |
|
| 5/31/2011 |
Run |
Pu'u Loop 4.0 old |
Interval |
3.2 mi |
16:27 |
5:09 |
|
| 11/23/2008 |
Run |
Walnut 1 mile |
Interval |
3.0 mi |
15:28 |
5:10 |
|
| 8/31/2010 |
Run |
Princeton Track |
Interval |
2.5 mi |
12:54 |
5:10 |
|
| 2/7/2010 |
Run |
Walnut 1/2 mile repeats |
Interval |
3.0 mi |
15:29 |
5:10 |
|
| 11/18/2008 |
Run |
Walnut 1/2 mile repeats |
Interval |
3.0 mi |
15:31 |
5:11 |
|
| 3/9/2009 |
Run |
Walnut 1/2 mile repeats |
Interval |
3.0 mi |
15:40 |
5:14 |
|
| 9/7/2010 |
Run |
Walnut 1 mile |
Interval |
3.0 mi |
15:44 |
5:15 |
|
| 11/19/2008 |
Run |
Bureau Creek Hill .25 |
Interval |
2.5 mi |
13:10 |
5:16 |
|
| 5/3/2012 |
Run |
Pu'u Loop 4.0 old |
Tempo |
3.0 mi |
15:52 |
5:18 |
|
| 11/3/2010 |
Run |
Princeton 2 Mile |
Interval |
4.0 mi |
21:12 |
5:18 |
|
| 8/24/2010 |
Run |
Bureau Creek Hill .25 |
Interval |
2.0 mi |
10:44 |
5:22 |
|
| 10/21/2010 |
Run |
Granville 1 Mile Repeat |
Interval |
3.0 mi |
16:18 |
5:26 |
|
| 11/27/2008 |
Run |
Oglesby Turkey Trot |
Race |
3.0 mi |
16:36 |
5:32 |
|
| 3/25/2009 |
Run |
Walnut 1 mile |
Interval |
3.0 mi |
16:40 |
5:34 |
|
| 2/11/2010 |
Run |
Kauai 1/2 Mile workout |
Interval |
2.5 mi |
13:54 |
5:34 |
|
| 10/31/2010 |
Run |
Wayne Tempo 4 |
Tempo |
4.0 mi |
22:19 |
5:35 |
|
| 10/24/2009 |
Run |
Walnut 5k course |
Tempo |
3.0 mi |
16:49 |
5:37 |
|
| 6/30/2009 |
Run |
Walnut 5 Town Run |
Interval |
3.0 mi |
16:52 |
5:38 |
|
| 10/18/2010 |
Run |
Princeton |
Tempo |
3.0 mi |
16:54 |
5:38 |
|
| 2/20/2010 |
Run |
Random Route |
Race |
3.1 mi |
17:28 |
5:39 |
|
| 5/18/2012 |
Run |
Kekaha Boat Harbor 5.12 |
Tempo |
4.0 mi |
22:33 |
5:39 |
|
| 2/3/2010 |
Run |
Bureau Creek 3 Mile Tempo |
Tempo |
3.0 mi |
16:56 |
5:39 |
|
| 9/11/2010 |
Run |
Princeton 5K |
Race |
3.1 mi |
17:30 |
5:39 |
|
| 1/31/2010 |
Run |
Walnut 1 mile |
Interval |
3.0 mi |
16:59 |
5:40 |
|
| 2/14/2010 |
Run |
Random Route |
Tempo |
3.0 mi |
17:00 |
5:40 |
|
| 5/20/2011 |
Run |
Kekaha 3 |
Tempo |
3.0 mi |
17:00 |
5:40 |
|
| 5/7/2013 |
Run |
Kalaheo 4 Mile Tempo |
Tempo |
4.0 mi |
22:40 |
5:40 |
|
| 11/11/2008 |
Run |
Walnut 1 mile |
Interval |
3.0 mi |
17:03 |
5:41 |
|
| 3/31/2009 |
Run |
Princeton 5 mile Tempo |
Tempo |
4.0 mi |
22:51 |
5:43 |
|
| 12/10/2008 |
Run |
Walnut 5 Town Run |
Easy |
7.0 mi |
40:00 |
5:43 |
|
| 11/14/2008 |
Run |
Princeton 5 mile Tempo |
Tempo |
5.0 mi |
28:35 |
5:43 |
|
| 5/24/2011 |
Run |
Pu'u Loop 4.0 old |
Interval |
3.0 mi |
17:12 |
5:44 |
|
| 11/7/2010 |
Run |
Canal Connection 10K |
Race |
6.2 mi |
35:34 |
5:45 |
|
| 5/11/2012 |
Run |
Pu'u loop tempo |
Tempo |
4.0 mi |
23:00 |
5:45 |
|
| 2/18/2009 |
Run |
Princeton 5 mile Tempo |
Tempo |
3.0 mi |
17:22 |
5:48 |
|
| 8/22/2010 |
Run |
Walnut 5 mile run |
Tempo |
3.0 mi |
17:30 |
5:50 |
|
| 5/14/2011 |
Run |
Pu'u Loop 4.0 old |
Tempo |
4.0 mi |
23:20 |
5:50 |
|
| 6/4/2011 |
Run |
Haena to Hanalei |
Race |
8.0 mi |
46:46 |
5:51 |
|
| 6/29/2009 |
Run |
Walnut 5 Town Run |
Tempo |
3.1 mi |
18:14 |
5:53 |
|
| 2/26/2008 |
Run |
Bureau Creek Hill .25 |
Interval |
9.0 mi |
53:00 |
5:54 |
|
| 9/21/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.7 mi |
27:48 |
5:55 |
|
| 7/4/2009 |
Run |
Walnut 5k course |
Race |
3.1 mi |
18:21 |
5:56 |
|
| 11/6/2008 |
Run |
Princeton 5 mile Tempo |
Tempo |
4.0 mi |
23:43 |
5:56 |
|
| 3/4/2009 |
Run |
Princeton 5 M Tempo 3 |
Tempo |
6.0 mi |
35:40 |
5:57 |
|
| 12/17/2008 |
Run |
Princeton 13 miler |
Easy |
10.0 mi |
1:01:00 |
6:06 |
|
| 6/2/2012 |
Run |
Haena to Hanalei |
Race |
8.0 mi |
48:56 |
6:07 |
|
| 4/11/2008 |
Run |
8.5 Walnut Country |
Marathon Pace |
9.0 mi |
55:10 |
6:08 |
|
| 5/6/2013 |
Run |
Kalaheo Pu'u Loop 4.82 |
Easy |
6.0 mi |
37:00 |
6:10 |
|
| 4/22/2012 |
Run |
Kalaheo to Salt Pond 7.94 |
Easy |
7.9 mi |
49:00 |
6:11 |
|
| 3/15/2012 |
Run |
Kalaheo Pu'u Loop 4.82 |
Easy |
4.8 mi |
30:00 |
6:14 |
|
| 3/16/2012 |
Run |
Kalaheo Pu'u Loop 4.82 |
Easy |
4.8 mi |
30:00 |
6:14 |
|
| 3/25/2008 |
Run |
Random Route |
Interval |
8.0 mi |
50:00 |
6:15 |
|
| 11/16/2009 |
Run |
Treadmill |
Treadmill |
6.0 mi |
37:31 |
6:16 |
|
| 8/5/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.7 mi |
29:30 |
6:17 |
|
| 9/18/2010 |
Run |
Walnut 12 mile |
Long |
12.0 mi |
1:15:23 |
6:17 |
|
| 7/29/2012 |
Run |
Koloa Plantation Days 10 Mile |
Race |
10.0 mi |
1:03:12 |
6:20 |
|
| 2/3/2013 |
Run |
Kalaheo Pu'u Loop 4.82 |
Tempo |
4.8 mi |
30:30 |
6:20 |
|
| 5/8/2008 |
Run |
Random Route |
Marathon Pace |
6.0 mi |
38:00 |
6:20 |
|
| 2/28/2011 |
Run |
Johnston, IA |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 3/16/2011 |
Run |
Hennepin Canal |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 5/17/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.6 mi |
29:08 |
6:20 |
|
| 8/10/2011 |
Run |
Poipu Area |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 12/19/2012 |
Run |
Hinkley |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 12/20/2012 |
Run |
Wisconsin Dells 8 |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 12/21/2012 |
Run |
Hinkley |
Easy |
6.0 mi |
38:00 |
6:20 |
|
| 3/3/2011 |
Run |
Pioneer City Park Run 6.3 |
Easy |
6.3 mi |
40:00 |
6:21 |
|
| 3/7/2011 |
Run |
Pioneer City Park Run 6.3 |
Easy |
6.3 mi |
40:00 |
6:21 |
|
| 3/9/2011 |
Run |
Pioneer City Park Run 6.3 |
Easy |
6.3 mi |
40:00 |
6:21 |
|
| 3/12/2012 |
Run |
Lake Bloomington 7.56 |
Easy |
7.6 mi |
48:00 |
6:21 |
|
| 11/26/2010 |
Run |
Granville 7.4 - w/ Wayne Tempo |
Easy |
7.4 mi |
47:00 |
6:22 |
|
| 12/22/2012 |
Run |
Granville 7.4 - w/ Wayne Tempo |
Easy |
7.4 mi |
47:00 |
6:22 |
|
| 5/10/2013 |
Run |
Kalaheo Mauka 6.84 |
Fartlek |
6.8 mi |
43:30 |
6:22 |
|
| 3/1/2008 |
Run |
Around Walnut 8 Mile |
Marathon Pace |
8.0 mi |
51:00 |
6:23 |
|
| 4/1/2008 |
Run |
Random Route |
Interval |
8.0 mi |
51:00 |
6:23 |
|
| 8/16/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.7 mi |
30:00 |
6:23 |
|
| 8/18/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.7 mi |
30:00 |
6:23 |
|
| 5/2/2013 |
Run |
Kalaheo Pu'u Loop 4.82 |
Interval |
6.5 mi |
41:30 |
6:24 |
|
| 1/6/2010 |
Run |
Puerto Rico 2010 |
Easy |
4.0 mi |
25:33 |
6:24 |
|
| 3/8/2012 |
Run |
Ames, IA |
Easy |
8.6 mi |
55:01 |
6:24 |
|
| 3/27/2008 |
Run |
Random Route |
Marathon Pace |
5.0 mi |
32:00 |
6:24 |
|
| 6/10/2008 |
Run |
Random Route |
Long |
10.0 mi |
1:04:00 |
6:24 |
|
| 12/9/2008 |
Run |
Treadmill |
Long |
10.0 mi |
1:04:00 |
6:24 |
|
| 12/15/2009 |
Run |
Random Route |
Tempo |
5.0 mi |
32:00 |
6:24 |
|
| 4/14/2012 |
Run |
kalaheo coffee fields 2 |
Long |
10.0 mi |
1:04:00 |
6:24 |
|
| 8/9/2011 |
Run |
Kekaha Town 4.7 |
Easy |
4.7 mi |
30:05 |
6:25 |
|
| 8/13/2010 |
Run |
Durham, NC 1 |
Easy |
6.3 mi |
40:23 |
6:25 |
|
| 12/28/2009 |
Run |
Princeton 13 miler |
Long |
13.0 mi |
1:23:21 |
6:25 |
|
| 2/15/2008 |
Run |
Walnut 5 mile run |
Easy |
5.0 mi |
32:04 |
6:25 |
|
| 7/30/2008 |
Run |
Walnut 5 mile run |
Tempo |
5.0 mi |
32:04 |
6:25 |
|