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  • 4 miles
  • 00:34 time
  • 420 calories
  • 2 workouts
  • This Week time period


  1. RUN
    alright Westshore Dr. to Adams & Sunc... 2.15 mi 00:16 07:31 pace

    Short run during a resting phase to keep the legs trained.

  2. RUN
    good Hills of Rapid Valley 2.1 mi 00:18 08:23 pace

    This was my first run after two weeks of intense mountaineering. My body still feels hammered, but a short east run felt good.

  3. RUN
    good Westshore Dr. to Adams & Sunc... 2.19 mi 00:15 06:58 pace

    Short run before heading out on a mountaineering trip

  4. RUN
    good Westshore Dr. to Adams & Sunc... 2.15 mi 00:14:26 06:42 pace

    Short run to get the heart rate up without wearing out the legs. I'm still in a resting phase and am doing more biking than running.

  5. RUN
    good Lakeshore-Derby Loop 5.15 mi 00:42 08:03 pace

    Nice little morning run in the rain. I needed a shower anyway. :-)

  6. RUN
    good Pump 'n' Run 5K race 2.99 mi 00:20 06:31 pace

    I got 6th place and won my age group in the Pump 'n' Run 5K race. The course was short, so at that pace I would have ran a full 5K in 20:19.It was great seeing so many friends. Thanks to ... read more

  7. RUN
    good Cedar River Trail, Waterloo, ... 7.38 mi 00:59 08:00 pace

    It was nice running after a hard rain and with no sun to bake me.

  8. RUN
    alright Waterloo, Iowa 4.04 mi 00:33 08:04 pace

    Short run around Waterloo, not and humid.

  9. RUN
    alright Dakota Valley High School Track 6 mi 00:46 07:39 pace

    I ran 4 x ½-mile on the track in 3:19, 3:20, 3:20, and 3:15 with ¼-mile jogging rests and a long warm-up and cool-down. I didn't feel very well and can't seem to shake the weariness.

  10. RUN
    good Westshore Dr. to Adams & Sunc... 2.16 mi 00:16 07:30 pace

    Quick morning run in the rain.

  11. RUN
    alright Perry Creek Trails group run 8.19 mi 01:12 08:49 pace

    I had a fun morning run with Marty H. and Mike M. It was crazy humid and I felt pretty flat after a long bike ride yesterday, but the company was good!

  12. RUN
    good Dakota Valley High School Track 5.18 mi 00:37 07:04 pace

    I ran ¼-¼-½-½-¼-¼-mile repeats on the track in 1:28, 1:29, 3:12, 3:13, 1:30, and 1:32 with ¼-mile jogging rests plus warm-up and cool-down. It was a nice 58° under cloudy skies with no wind, so onl... read more

  13. RUN
    good Lakeshore-Derby Loop 5.15 mi 00:43 08:17 pace

    I took an easy morning run in the rain. I needed a shower anyway. :-)

  14. RUN
    good Glow in the Dark 5K Run 3.11 mi 00:22 06:58 pace

    I got a free entry to this nighttime race for bringing the club clock, then I ran one of my slowest 5Ks but still won by almost ten minutes! The race was part of the South Sioux City Carnival Days.

  15. RUN
    good 3 mi 00:22 07:25 pace

    I ran a 6:18 mile on the track with warm-up and cool-down.

  16. RUN
    alright Stone Park-Military Road 10.04 mi 01:24 08:22 pace

    Julia H. drove me to Stone Park to do her run, and I ran the gentle hills of Stone Park Blvd and Military Road all the way home. It was a nice slow run, but my lets were sore from previous abuse.

  17. RUN
    good Hills of Rapid Valley 3.26 mi 00:25 07:41 pace

    I had a nice morning run in the hills around Holly V.'s house.

  18. RUN
    good Gasworks Park, Seattle 3.15 mi 00:25 07:58 pace

    Short run on the trails of Seattle from Christy H.'s house. I was sore from my fall last week and a long hike yesterday, but it went okay. It's always fun to run in a new city. (My only p... read more

  19. RUN
    good Boise River Trail 7.05 mi 00:56 07:58 pace

    I took a fun morning run along the Boise River from my sister's house. It was nice paved trails in the rich subdivisions and rough dirt and rocks in the undeveloped areas.

  20. RUN
    great Rock Canyon 6.05 mi 01:09 11:24 pace

    I ran up the steep rocky trail of Rock Canyon (Provo, Utah) with my sister Sarah & niece Sophie then went a little farther up to Rock Canyon Campground. I took a nasty spill half way back. But ... read more