| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/14/2006 |
Run |
to KK. in neighborhoods. |
Easy |
6.3 mi |
45:33 |
7:14 |
 |
| 8/22/2006 |
Run |
track |
Strides |
400.0 m |
1:15 |
5:02 |
|
| 8/22/2006 |
Run |
back to Neuqua |
Easy |
3.0 mi |
24:04 |
8:02 |
|
| 8/22/2006 |
Run |
3 x woodloop |
Tempo |
5.0 mi |
36:20 |
7:16 |
|
| 8/22/2006 |
Run |
to KK |
Easy |
3.0 mi |
23:41 |
7:54 |
|
| 8/21/2006 |
Run |
some of the way back |
Easy |
1.3 mi |
12:25 |
9:34 |
|
| 8/21/2006 |
Run |
prairie loop |
Fartlek |
5.6 mi |
44:00 |
7:52 |
|
| 8/21/2006 |
Run |
up to prairie |
Easy |
2.6 mi |
20:19 |
7:49 |
|
| 8/21/2006 |
Run |
easy circle, etc. |
Easy |
4.0 mi |
30:04 |
7:31 |
|
| 8/20/2006 |
Run |
Random Route |
Recovery run |
2.1 mi |
17:04 |
8:08 |
|
| 8/19/2006 |
Run |
from Waubonsie to Neuqua |
Tempo |
5.5 mi |
35:05 |
6:23 |
|
| 8/19/2006 |
Run |
Waubonsie |
Hill |
5.0 mi |
39:00 |
7:48 |
|
| 8/19/2006 |
Run |
to Waubonsie |
Easy |
5.5 mi |
42:18 |
7:42 |
|
| 8/18/2006 |
Run |
on track |
Strides |
1000.0 m |
3:00 |
4:50 |
|
| 8/18/2006 |
Run |
down 95th, down naper-plain, back |
Recovery run |
5.1 mi |
40:03 |
7:52 |
|
| 8/17/2006 |
Run |
track |
1200's |
3600.0 m |
12:36 |
5:38 |
|
| 8/17/2006 |
Run |
up 'bury path |
Easy |
3.2 mi |
24:55 |
7:48 |
|
| 8/16/2006 |
Run |
down skylane to 83rd and back |
Recovery run |
3.8 mi |
29:22 |
7:44 |
|
| 8/16/2006 |
Run |
round 'bury back to neuqua |
Recovery run |
4.0 mi |
30:35 |
7:39 |
|
| 8/16/2006 |
Run |
to ashbury |
Easy |
1.0 mi |
8:10 |
8:10 |
|
| 8/15/2006 |
Run |
track |
Strides |
400.0 m |
1:04 |
4:18 |
|
| 8/15/2006 |
Run |
to Neuqua from KK |
Easy |
3.0 mi |
23:04 |
7:42 |
|
| 8/15/2006 |
Run |
course woodloop |
Tempo |
3.4 mi |
22:00 |
6:29 |
|
| 8/15/2006 |
Run |
to KK |
Easy |
3.0 mi |
24:12 |
8:04 |
|
| 8/14/2006 |
Run |
most way down the bury path |
Recovery run |
3.4 mi |
26:29 |
7:48 |
|
| 8/14/2006 |
Run |
track |
Easy |
1.0 mi |
8:22 |
8:22 |
|
| 8/14/2006 |
Run |
book and back |
Easy |
2.0 mi |
17:01 |
8:31 |
|
| 8/14/2006 |
Run |
on track |
200's |
2000.0 m |
5:40 |
4:34 |
|
| 8/14/2006 |
Run |
track |
Recovery run |
4000.0 m |
22:23 |
9:01 |
|
| 8/14/2006 |
Run |
up 'bury path to end, back |
Easy |
4.0 mi |
31:17 |
7:50 |
|
| 8/13/2006 |
Run |
to KK, in KK, home, in ashbury |
Long |
9.5 mi |
1:14:44 |
7:52 |
|
| 8/12/2006 |
Run |
Blackwell |
Long |
12.5 mi |
1:34:51 |
7:36 |
|
| 8/11/2006 |
Run |
thru KK |
Recovery run |
4.5 mi |
35:36 |
7:55 |
|
| 8/10/2006 |
Run |
3 mile loop in ashbury |
Tempo |
3.0 mi |
20:30 |
6:50 |
|
| 8/10/2006 |
Run |
1200 loop |
1200's |
2400.0 m |
8:49 |
5:55 |
|
| 8/10/2006 |
Run |
warmup in woods |
Easy |
3.3 mi |
26:00 |
7:53 |
|
| 8/9/2006 |
Run |
Random Route |
Recovery run |
4.0 mi |
31:00 |
7:45 |
|
| 8/8/2006 |
Run |
woodloop reverse |
Easy |
1.3 mi |
11:00 |
8:28 |
|
| 8/8/2006 |
Run |
recovery loop |
Recovery run |
6000.0 m |
30:00 |
8:03 |
|
| 8/8/2006 |
Run |
200 loop at KK |
200's |
3200.0 m |
9:36 |
4:50 |
|
| 8/8/2006 |
Run |
warmup |
Easy |
3.0 mi |
24:10 |
8:04 |
|
| 8/7/2006 |
Run |
cooldown on woodloop |
Easy |
1.7 mi |
15:00 |
8:50 |
|
| 8/7/2006 |
Run |
4x woodloop |
Tempo |
6.8 mi |
44:37 |
6:34 |
|
| 8/7/2006 |
Run |
warmup along modaff |
Easy |
3.2 mi |
25:00 |
7:49 |
|
| 8/5/2006 |
Run |
Random Route |
Easy |
8.0 mi |
1:01:00 |
7:38 |
|
| 8/4/2006 |
Run |
Around KK |
Easy |
4.0 mi |
32:01 |
8:01 |
|
| 8/4/2006 |
Run |
Around KK |
Easy |
4.0 mi |
31:44 |
7:56 |
|
| 8/3/2006 |
Run |
cooldown |
Easy |
2.0 mi |
17:30 |
8:45 |
|
| 8/3/2006 |
Run |
4 x course woodloops |
Tempo |
6.8 mi |
45:22 |
6:41 |
|
| 8/3/2006 |
Run |
warmup |
Easy |
3.1 mi |
24:53 |
8:02 |
|
| 8/2/2006 |
Run |
woodloop plus river trail |
Easy |
3.3 mi |
23:05 |
7:00 |
|
| 8/2/2006 |
Run |
recovery loop |
Recovery run |
3200.0 m |
15:58 |
8:02 |
|
| 8/2/2006 |
Run |
200 course at KK |
200's |
1600.0 m |
4:32 |
4:34 |
|
| 8/2/2006 |
Run |
woodloop and river trail |
Easy |
3.3 mi |
24:44 |
7:30 |
|
| 8/1/2006 |
Run |
Random Route |
Long |
9.1 mi |
1:10:00 |
7:42 |
|
| 7/31/2006 |
Run |
Random Route |
Recovery run |
3.2 mi |
25:00 |
7:49 |
|
| 7/31/2006 |
Run |
Random Route |
Recovery run |
4000.0 m |
21:00 |
8:27 |
|
| 7/31/2006 |
Run |
200 loop |
200's |
2400.0 m |
7:36 |
5:06 |
|
| 7/31/2006 |
Run |
Random Route |
Easy |
3.2 mi |
25:00 |
7:49 |
|
| 7/30/2006 |
Run |
Random Route |
Recovery run |
3.8 mi |
29:28 |
7:46 |
|
| 7/29/2006 |
Run |
Blackwell |
Long |
15.0 mi |
1:54:00 |
7:36 |
|
| 7/27/2006 |
Run |
prairie path near york |
Easy |
3.0 mi |
24:52 |
8:18 |
|
| 7/27/2006 |
Run |
1200's on York Track |
1200's |
3.0 mi |
17:36 |
5:52 |
|
| 7/27/2006 |
Run |
warmup |
Easy |
1.0 mi |
7:38 |
7:38 |
|
| 7/25/2006 |
Run |
Sterling Course x2 |
Easy |
6.0 mi |
44:40 |
7:27 |
|
| 7/24/2006 |
Run |
Lowden |
Recovery run |
2.7 mi |
22:00 |
8:09 |
|
| 7/24/2006 |
Run |
cooldown |
Easy |
2.4 mi |
20:00 |
8:20 |
|
| 7/24/2006 |
Run |
Led Zeppelin Hill |
Hill |
8.0 mi |
59:45 |
7:29 |
|
| 7/24/2006 |
Run |
warmup |
Easy |
2.3 mi |
19:00 |
8:16 |
|
| 7/23/2006 |
Run |
round State Trails |
Easy |
11.0 mi |
1:25:27 |
7:47 |
|
| 7/22/2006 |
Run |
Blackwell |
Hill |
10.0 mi |
1:20:00 |
8:00 |
|
| 7/21/2006 |
Run |
Random Route |
Recovery run |
4.0 mi |
31:00 |
7:45 |
|
| 7/20/2006 |
Run |
2 laps of prairie |
Easy |
11.0 mi |
1:20:00 |
7:17 |
|
| 7/19/2006 |
Run |
Random Route |
Easy |
3.8 mi |
31:26 |
8:17 |
|
| 7/19/2006 |
Run |
Random Route |
Recovery run |
4.0 mi |
32:00 |
8:00 |
|
| 7/18/2006 |
Run |
up washington, right to end of bailey, back |
Easy |
8.0 mi |
58:04 |
7:16 |
|
| 7/17/2006 |
Run |
thru Neuqua |
Recovery run |
4.0 mi |
31:48 |
7:57 |
|
| 7/17/2006 |
Run |
Woodloop |
Easy |
1.3 mi |
11:07 |
8:34 |
|
| 7/17/2006 |
Run |
400m recovery loop |
Recovery run |
2.3 mi |
18:08 |
8:04 |
|
| 7/17/2006 |
Run |
200m course at KK |
200's |
1.3 mi |
6:20 |
5:04 |
|
| 7/17/2006 |
Run |
Woodloop |
Easy |
1.3 mi |
10:24 |
8:00 |
|
| 7/17/2006 |
Run |
warmup loop |
Easy |
0.8 mi |
6:49 |
8:32 |
|
| 7/16/2006 |
Run |
Random Route |
Recovery run |
4.1 mi |
31:52 |
7:47 |
|
| 7/15/2006 |
Run |
in Blackwell |
Long |
9.0 mi |
1:13:22 |
8:10 |
|
| 7/14/2006 |
Run |
Random Route |
Recovery run |
3.6 mi |
29:54 |
8:19 |
|
| 7/13/2006 |
Run |
cooldown |
Easy |
2.0 mi |
19:00 |
9:30 |
|
| 7/13/2006 |
Run |
warmup |
Easy |
2.0 mi |
15:51 |
7:56 |
|
| 7/13/2006 |
Run |
track |
Tempo |
3.0 mi |
18:31 |
6:11 |
|
| 7/13/2006 |
Run |
thru KK |
Easy |
4.3 mi |
35:11 |
8:11 |
|
| 7/12/2006 |
Run |
easy circle core route |
Easy |
3.8 mi |
30:00 |
7:54 |
|
| 7/12/2006 |
Run |
thru KK |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 7/11/2006 |
Run |
Random Route |
Easy |
1.2 mi |
11:03 |
9:13 |
|
| 7/11/2006 |
Run |
3 x course woodloop |
Tempo |
5.0 mi |
33:10 |
6:38 |
|
| 7/11/2006 |
Run |
Woodloop |
Easy |
1.3 mi |
10:34 |
8:08 |
|
| 7/10/2006 |
Run |
easy circle core route |
Easy |
3.7 mi |
30:01 |
8:07 |
|
| 7/10/2006 |
Run |
Random Route |
Easy |
2.5 mi |
20:21 |
8:09 |
|
| 7/10/2006 |
Run |
200 |
200's |
1.0 mi |
4:50 |
4:50 |
|
| 7/10/2006 |
Run |
Random Route |
Easy |
2.5 mi |
24:00 |
9:36 |
|
| 7/10/2006 |
Run |
Woodloop |
Easy |
1.3 mi |
10:07 |
7:47 |
|
| 7/10/2006 |
Run |
warmup loop |
Easy |
0.8 mi |
6:21 |
7:57 |
|