Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
3/17/2013 |
Run |
|
Easy |
12.9 km |
1:07:08 |
5:13 |
|
3/16/2013 |
Run |
cool down |
Easy |
1.9 km |
10:20 |
5:32 |
|
3/16/2013 |
Run |
Long run (sick) |
Easy |
10.6 km |
48:43 |
4:36 |
|
3/9/2013 |
Run |
Long run 22km (HMP + 19sec) |
Long |
22.0 km |
1:34:42 |
4:19 |
|
3/7/2013 |
Run |
mid tempo (8km) |
Tempo |
8.0 km |
31:46 |
3:59 |
|
3/5/2013 |
Run |
1km, 2km, 1km, 1km (400 RI) |
Interval |
2.8 km |
16:22 |
5:51 |
|
3/5/2013 |
Run |
1km, 2km, 1km, 1km (400 RI) |
Interval |
2.4 km |
11:21 |
4:46 |
|
3/5/2013 |
Run |
1km, 2km, 1km, 1km (400 RI) |
Interval |
1.4 km |
7:58 |
5:45 |
|
3/5/2013 |
Run |
warm up |
Easy |
1.8 km |
9:51 |
5:22 |
|
3/2/2013 |
Run |
Long run 16km (HMP + 13 sec) |
Long |
16.0 km |
1:06:48 |
4:11 |
|
2/28/2013 |
Run |
mid tempo (10km) |
Tempo |
10.0 km |
39:31 |
3:57 |
|
2/26/2013 |
Run |
4x1200m (2 min RI) |
Interval |
5.3 km |
25:27 |
4:51 |
|
2/22/2013 |
Run |
Long run 20km (HMP + 19sec) |
Long |
20.0 km |
1:28:49 |
4:27 |
|
2/19/2013 |
Run |
2x1600m (1 min RI) |
Interval |
3.4 km |
13:28 |
4:02 |
|
2/16/2013 |
Run |
Long run 13km (HMP + 13sec) |
Long |
13.0 km |
54:32 |
4:12 |
|
2/14/2013 |
Run |
mid tempo (3.5km MT + 1.5km easy + 3.5km MT) |
Tempo |
4.5 km |
18:46 |
4:11 |
|
2/14/2013 |
Run |
mid tempo (3.5km MT + 1.5km easy + 3.5km MT) |
Tempo |
4.6 km |
19:22 |
4:16 |
|
2/12/2013 |
Run |
6x400m (1:30 RI) |
Interval |
2.5 km |
13:54 |
5:40 |
|
2/12/2013 |
Run |
6x400m (1:30 RI) |
Interval |
3.0 km |
16:17 |
5:30 |
|
2/9/2013 |
Run |
Long run 19km (HMP + 19sec) |
Long |
19.0 km |
1:23:32 |
4:24 |
|
2/7/2013 |
Run |
mid tempo (8km) |
Tempo |
8.0 km |
32:38 |
4:05 |
|
2/5/2013 |
Run |
6x800m intervals (1:30 RI) |
Interval |
5.4 km |
25:32 |
4:46 |
|
2/3/2013 |
Run |
Long run 16km (HMP + 12 sec) |
Long |
16.0 km |
1:10:06 |
4:23 |
|
2/1/2013 |
Run |
mid tempo (3.5km MT + 1.5km easy + 3.5km MT) |
Tempo |
11.5 km |
51:28 |
4:29 |
|
1/30/2013 |
Run |
2x1200m & 4x800m (2:00 RI) intervals |
Interval |
3.8 km |
19:23 |
5:06 |
|
1/30/2013 |
Run |
2x1200m & 4x800m (2:00 RI) intervals |
Interval |
2.6 km |
11:35 |
4:29 |
|
1/29/2013 |
Run |
2x1200m & 4x800m (2:00 RI) intervals |
Interval |
1.5 km |
7:16 |
4:49 |
|
1/27/2013 |
Run |
Long run 17km (HMP + 19sec) |
Long |
17.0 km |
1:15:49 |
4:28 |
|
1/25/2013 |
Run |
Long Tempo (10km) |
Tempo |
10.0 km |
42:39 |
4:16 |
|
1/23/2013 |
Run |
3x1.6kms intervals (1 min RI) |
Interval |
5.0 km |
20:56 |
4:10 |
|
1/20/2013 |
Run |
Long run 14km (HMP + 12 sec) |
Long |
14.0 km |
1:02:29 |
4:28 |
|
1/19/2013 |
Run |
short tempo (5km) |
Tempo |
5.0 km |
19:56 |
4:00 |
|
1/16/2013 |
Run |
5x1km (400m RI) |
Interval |
7.0 km |
39:25 |
5:38 |
|
1/12/2013 |
Run |
Long run 13km (HMP + 12sec) |
Long |
13.0 km |
58:08 |
4:29 |
|
1/10/2013 |
Run |
mid tempo (8km) |
Tempo |
8.0 km |
33:59 |
4:15 |
|
1/8/2013 |
Run |
3x1.6kms intervals (1 min RI) |
Interval |
4.9 km |
19:53 |
4:04 |
|
1/5/2013 |
Run |
Long run 15km (HMP + 12sec) |
Long |
15.0 km |
1:08:06 |
4:33 |
|
1/3/2013 |
Run |
short tempo (5km) |
Tempo |
5.0 km |
21:10 |
4:14 |
|
1/1/2013 |
Run |
8x1kms (2min RI) |
Interval |
8.8 km |
48:32 |
5:30 |
|
12/21/2012 |
Run |
|
Tempo |
1.8 km |
7:53 |
4:31 |
|
12/21/2012 |
Run |
|
Tempo |
7.3 km |
30:49 |
4:15 |
|
12/18/2012 |
Run |
9x1km (2min RI) |
Interval |
9.8 km |
51:54 |
5:20 |
|
12/16/2012 |
Run |
|
Long |
11.5 km |
59:50 |
5:12 |
|
12/15/2012 |
Run |
|
Tempo |
10.0 km |
42:27 |
4:15 |
|
12/14/2012 |
Run |
|
Tempo |
7.0 km |
33:09 |
4:44 |
|
12/2/2012 |
Run |
|
Easy |
7.9 km |
46:19 |
5:50 |
|
12/1/2012 |
Run |
|
Tempo |
10.0 km |
40:50 |
4:05 |
|
11/29/2012 |
Run |
|
Tempo |
5.0 km |
19:34 |
3:55 |
|
11/25/2012 |
Run |
|
Long |
15.0 km |
1:13:06 |
4:53 |
|
11/24/2012 |
Run |
|
Tempo |
10.0 km |
41:14 |
4:08 |
|
11/22/2012 |
Run |
|
Tempo |
5.0 km |
20:15 |
4:03 |
|
11/18/2012 |
Run |
|
Long |
14.0 km |
1:10:54 |
5:04 |
|
11/17/2012 |
Run |
|
Tempo |
9.0 km |
37:45 |
4:12 |
|
11/15/2012 |
Run |
|
Tempo |
5.0 km |
20:20 |
4:03 |
|
11/11/2012 |
Run |
|
Long |
13.5 km |
1:11:36 |
5:19 |
|
11/10/2012 |
Run |
race tempo (8km) |
Tempo |
8.0 km |
33:56 |
4:15 |
|
11/8/2012 |
Run |
|
Tempo |
9.0 km |
41:54 |
4:40 |
|
11/6/2012 |
Run |
8x1kms (2min RI) |
Interval |
8.8 km |
47:09 |
5:22 |
|
11/4/2012 |
Run |
Sunday Long (12km) |
Long |
12.0 km |
1:06:53 |
5:35 |
|
11/3/2012 |
Run |
race tempo (8km) |
Tempo |
8.0 km |
34:37 |
4:20 |
|
11/1/2012 |
Run |
Tempo (8km) |
Tempo |
8.0 km |
37:14 |
4:39 |
|
10/30/2012 |
Run |
7x1km (2 min RI) |
Interval |
8.5 km |
50:22 |
5:54 |
|
10/28/2012 |
Run |
|
Long |
10.2 km |
1:00:08 |
5:53 |
|
10/27/2012 |
Run |
|
Tempo |
6.9 km |
30:16 |
4:25 |
|
10/25/2012 |
Run |
Korfakker - 4km |
Tempo |
4.1 km |
17:54 |
4:22 |
|
10/23/2012 |
Run |
korfakker 6.9km |
Tempo |
6.9 km |
30:59 |
4:30 |
|
10/22/2012 |
Run |
Korfakker - 4km |
Easy |
4.1 km |
35:00 |
8:31 |
|
10/21/2012 |
Run |
korfakker 6.9km |
Long |
6.9 km |
34:57 |
5:05 |
|
10/20/2012 |
Run |
Korfakker - 4km |
Tempo |
4.1 km |
19:00 |
4:38 |
|
2/13/2012 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
24:30 |
3:47 |
|
2/12/2012 |
Run |
Gennepperpark 16.5km |
Easy |
16.5 km |
1:21:54 |
4:59 |
|
2/11/2012 |
Run |
Gennepperpark 10km |
Tempo |
10.2 km |
39:35 |
3:54 |
|
12/31/2011 |
Run |
korfakker 6.9km |
Tempo |
8.0 km |
32:21 |
4:03 |
|
12/28/2011 |
Run |
Tasmania 7km |
Tempo |
7.0 km |
27:48 |
3:59 |
|
12/26/2011 |
Run |
Tasmania 6km |
Tempo |
6.0 km |
24:04 |
4:01 |
|
12/19/2011 |
Run |
Gennepperpark 7.5km |
Tempo |
7.5 km |
32:38 |
4:22 |
|
12/16/2011 |
Run |
Gennepperpark 6.7km |
Tempo |
6.7 km |
28:45 |
4:18 |
|
12/12/2011 |
Run |
Gennepperpark 7.4km |
Tempo |
7.4 km |
30:39 |
4:09 |
|
12/6/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
26:48 |
4:08 |
|
12/4/2011 |
Run |
Gennepperpark 7.33km |
Long |
7.3 km |
31:03 |
4:15 |
|
12/3/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
26:40 |
4:07 |
|
11/29/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
27:04 |
4:10 |
|
11/27/2011 |
Run |
Gennepperpark 8.5km |
Long |
8.5 km |
42:00 |
4:57 |
|
11/26/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
27:32 |
4:15 |
|
11/22/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
28:30 |
4:24 |
|
11/20/2011 |
Run |
Gennepperpark 5.14km |
Tempo |
5.1 km |
22:22 |
4:22 |
|
11/19/2011 |
Run |
Gennepperpark 6.5km |
Tempo |
6.5 km |
30:05 |
4:38 |
|
11/13/2011 |
Run |
Gennepperpark 6.5km |
Long |
6.5 km |
30:58 |
4:46 |
|
11/6/2011 |
Run |
Gennepperpark 6.5km |
Long |
6.5 km |
32:19 |
4:59 |
|
11/5/2011 |
Run |
Gennepperpark 6.5km |
Long |
6.5 km |
33:08 |
5:06 |
|
11/1/2011 |
Run |
Sint Hubbertusstraat - Scheldestraat |
Long |
7.9 km |
45:00 |
5:41 |
|
10/31/2011 |
Run |
Gennepperpark 6.35km |
Long |
6.4 km |
35:00 |
5:31 |
|
10/11/2009 |
Run |
|
Race |
21.1 km |
1:29:36 |
4:15 |
|