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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
About Me
Workouts
Summary
Summary
Date
Activity ▲
Course
Type
Distance
Duration
Pace
10/11/2009
Run
Race
21.1 km
1:29:36
4:15
10/31/2011
Run
Gennepperpark 6.35km
Long
6.4 km
35:00
5:31
11/1/2011
Run
Sint Hubbertusstraat - Scheldestraat
Long
7.9 km
45:00
5:41
11/5/2011
Run
Gennepperpark 6.5km
Long
6.5 km
33:08
5:06
11/6/2011
Run
Gennepperpark 6.5km
Long
6.5 km
32:19
4:59
11/13/2011
Run
Gennepperpark 6.5km
Long
6.5 km
30:58
4:46
11/19/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
30:05
4:38
11/20/2011
Run
Gennepperpark 5.14km
Tempo
5.1 km
22:22
4:22
11/22/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
28:30
4:24
11/26/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
27:32
4:15
11/27/2011
Run
Gennepperpark 8.5km
Long
8.5 km
42:00
4:57
11/29/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
27:04
4:10
12/3/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
26:40
4:07
12/4/2011
Run
Gennepperpark 7.33km
Long
7.3 km
31:03
4:15
12/6/2011
Run
Gennepperpark 6.5km
Tempo
6.5 km
26:48
4:08
12/12/2011
Run
Gennepperpark 7.4km
Tempo
7.4 km
30:39
4:09
12/16/2011
Run
Gennepperpark 6.7km
Tempo
6.7 km
28:45
4:18
12/19/2011
Run
Gennepperpark 7.5km
Tempo
7.5 km
32:38
4:22
12/26/2011
Run
Tasmania 6km
Tempo
6.0 km
24:04
4:01
12/28/2011
Run
Tasmania 7km
Tempo
7.0 km
27:48
3:59
12/31/2011
Run
korfakker 6.9km
Tempo
8.0 km
32:21
4:03
2/11/2012
Run
Gennepperpark 10km
Tempo
10.2 km
39:35
3:54
2/12/2012
Run
Gennepperpark 16.5km
Easy
16.5 km
1:21:54
4:59
2/13/2012
Run
Gennepperpark 6.5km
Tempo
6.5 km
24:30
3:47
10/20/2012
Run
Korfakker - 4km
Tempo
4.1 km
19:00
4:38
10/21/2012
Run
korfakker 6.9km
Long
6.9 km
34:57
5:05
10/22/2012
Run
Korfakker - 4km
Easy
4.1 km
35:00
8:31
10/23/2012
Run
korfakker 6.9km
Tempo
6.9 km
30:59
4:30
10/25/2012
Run
Korfakker - 4km
Tempo
4.1 km
17:54
4:22
10/27/2012
Run
Tempo
6.9 km
30:16
4:25
10/28/2012
Run
Long
10.2 km
1:00:08
5:53
10/30/2012
Run
7x1km (2 min RI)
Interval
8.5 km
50:22
5:54
11/1/2012
Run
Tempo (8km)
Tempo
8.0 km
37:14
4:39
11/3/2012
Run
race tempo (8km)
Tempo
8.0 km
34:37
4:20
11/4/2012
Run
Sunday Long (12km)
Long
12.0 km
1:06:53
5:35
11/6/2012
Run
8x1kms (2min RI)
Interval
8.8 km
47:09
5:22
11/8/2012
Run
Tempo
9.0 km
41:54
4:40
11/10/2012
Run
race tempo (8km)
Tempo
8.0 km
33:56
4:15
11/11/2012
Run
Long
13.5 km
1:11:36
5:19
11/15/2012
Run
Tempo
5.0 km
20:20
4:03
11/17/2012
Run
Tempo
9.0 km
37:45
4:12
11/18/2012
Run
Long
14.0 km
1:10:54
5:04
11/22/2012
Run
Tempo
5.0 km
20:15
4:03
11/24/2012
Run
Tempo
10.0 km
41:14
4:08
11/25/2012
Run
Long
15.0 km
1:13:06
4:53
11/29/2012
Run
Tempo
5.0 km
19:34
3:55
12/1/2012
Run
Tempo
10.0 km
40:50
4:05
12/2/2012
Run
Easy
7.9 km
46:19
5:50
12/14/2012
Run
Tempo
7.0 km
33:09
4:44
12/15/2012
Run
Tempo
10.0 km
42:27
4:15
12/16/2012
Run
Long
11.5 km
59:50
5:12
12/18/2012
Run
9x1km (2min RI)
Interval
9.8 km
51:54
5:20
12/21/2012
Run
Tempo
7.3 km
30:49
4:15
12/21/2012
Run
Tempo
1.8 km
7:53
4:31
1/1/2013
Run
8x1kms (2min RI)
Interval
8.8 km
48:32
5:30
1/3/2013
Run
short tempo (5km)
Tempo
5.0 km
21:10
4:14
1/5/2013
Run
Long run 15km (HMP + 12sec)
Long
15.0 km
1:08:06
4:33
1/8/2013
Run
3x1.6kms intervals (1 min RI)
Interval
4.9 km
19:53
4:04
1/10/2013
Run
mid tempo (8km)
Tempo
8.0 km
33:59
4:15
1/12/2013
Run
Long run 13km (HMP + 12sec)
Long
13.0 km
58:08
4:29
1/16/2013
Run
5x1km (400m RI)
Interval
7.0 km
39:25
5:38
1/19/2013
Run
short tempo (5km)
Tempo
5.0 km
19:56
4:00
1/20/2013
Run
Long run 14km (HMP + 12 sec)
Long
14.0 km
1:02:29
4:28
1/23/2013
Run
3x1.6kms intervals (1 min RI)
Interval
5.0 km
20:56
4:10
1/25/2013
Run
Long Tempo (10km)
Tempo
10.0 km
42:39
4:16
1/27/2013
Run
Long run 17km (HMP + 19sec)
Long
17.0 km
1:15:49
4:28
1/29/2013
Run
2x1200m & 4x800m (2:00 RI) intervals
Interval
1.5 km
7:16
4:49
1/30/2013
Run
2x1200m & 4x800m (2:00 RI) intervals
Interval
2.6 km
11:35
4:29
1/30/2013
Run
2x1200m & 4x800m (2:00 RI) intervals
Interval
3.8 km
19:23
5:06
2/1/2013
Run
mid tempo (3.5km MT + 1.5km easy + 3.5km MT)
Tempo
11.5 km
51:28
4:29
2/3/2013
Run
Long run 16km (HMP + 12 sec)
Long
16.0 km
1:10:06
4:23
2/5/2013
Run
6x800m intervals (1:30 RI)
Interval
5.4 km
25:32
4:46
2/7/2013
Run
mid tempo (8km)
Tempo
8.0 km
32:38
4:05
2/9/2013
Run
Long run 19km (HMP + 19sec)
Long
19.0 km
1:23:32
4:24
2/12/2013
Run
6x400m (1:30 RI)
Interval
3.0 km
16:17
5:30
2/12/2013
Run
6x400m (1:30 RI)
Interval
2.5 km
13:54
5:40
2/14/2013
Run
mid tempo (3.5km MT + 1.5km easy + 3.5km MT)
Tempo
4.6 km
19:22
4:16
2/14/2013
Run
mid tempo (3.5km MT + 1.5km easy + 3.5km MT)
Tempo
4.5 km
18:46
4:11
2/16/2013
Run
Long run 13km (HMP + 13sec)
Long
13.0 km
54:32
4:12
2/19/2013
Run
2x1600m (1 min RI)
Interval
3.4 km
13:28
4:02
2/22/2013
Run
Long run 20km (HMP + 19sec)
Long
20.0 km
1:28:49
4:27
2/26/2013
Run
4x1200m (2 min RI)
Interval
5.3 km
25:27
4:51
2/28/2013
Run
mid tempo (10km)
Tempo
10.0 km
39:31
3:57
3/2/2013
Run
Long run 16km (HMP + 13 sec)
Long
16.0 km
1:06:48
4:11
3/5/2013
Run
warm up
Easy
1.8 km
9:51
5:22
3/5/2013
Run
1km, 2km, 1km, 1km (400 RI)
Interval
1.4 km
7:58
5:45
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
2.8 km
16:22
5:51
3/7/2013
Run
mid tempo (8km)
Tempo
8.0 km
31:46
3:59
3/9/2013
Run
Long run 22km (HMP + 19sec)
Long
22.0 km
1:34:42
4:19
3/16/2013
Run
Long run (sick)
Easy
10.6 km
48:43
4:36
3/16/2013
Run
cool down
Easy
1.9 km
10:20
5:32
3/17/2013
Run
Easy
12.9 km
1:07:08
5:13
3/19/2013
Run
Interval
6.0 km
29:45
4:58
3/21/2013
Run
Easy
1.0 km
6:04
6:08
3/21/2013
Run
Tempo
8.0 km
31:53
3:59
3/21/2013
Run
Easy
1.0 km
5:52
5:49
3/23/2013
Run
Long
24.0 km
1:56:49
4:52
3/30/2013
Run
Long
19.0 km
1:23:52
4:25
3/31/2013
Run
Easy
1.0 km
7:18
7:27
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