| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/24/2011 |
Run |
Track work |
Interval |
1600.0 m |
3:12 |
2:00 |
 |
| 2/17/2011 |
Run |
Track work |
Interval |
1.4 km |
3:25 |
2:27 |
|
| 11/30/2010 |
Run |
Track work |
Interval |
2.0 km |
5:08 |
2:34 |
|
| 1/3/2011 |
Run |
Random Race |
Tempo |
5.0 km |
16:49 |
3:22 |
|
| 3/1/2011 |
Run |
Random Route |
Interval |
3.5 km |
12:00 |
3:26 |
|
| 4/21/2011 |
Run |
Random Route |
Tempo |
14.0 km |
52:30 |
3:45 |
|
| 4/28/2011 |
Run |
Random Route |
Tempo |
14.0 km |
53:57 |
3:52 |
|
| 1/5/2011 |
Run |
Random Route |
Hill |
13.0 km |
50:53 |
3:55 |
|
| 1/8/2011 |
Run |
Random Route |
Hill |
13.0 km |
51:00 |
3:56 |
|
| 11/7/2010 |
Run |
waikanae river long run |
Long |
17.0 km |
1:08:00 |
4:00 |
|
| 1/5/2011 |
Run |
Random Route |
Easy |
5.0 km |
20:00 |
4:00 |
|
| 1/11/2011 |
Run |
Random Route |
Hill |
13.0 km |
52:00 |
4:00 |
|
| 1/16/2011 |
Run |
waikanae river long run |
Long |
18.0 km |
1:12:00 |
4:00 |
|
| 2/18/2011 |
Run |
summer course |
Easy |
4.5 km |
18:00 |
4:00 |
|
| 3/10/2011 |
Run |
Random Route |
Fartlek |
9.0 km |
37:00 |
4:07 |
|
| 4/12/2011 |
Run |
Random Race |
Easy |
9.0 km |
37:00 |
4:07 |
|
| 1/3/2011 |
Run |
summer course |
Easy |
8.0 km |
33:00 |
4:08 |
|
| 3/9/2011 |
Run |
Random Route |
Easy |
5.5 km |
23:00 |
4:11 |
|
| 12/18/2010 |
Run |
summer course |
Long |
16.0 km |
1:07:00 |
4:12 |
|
| 11/12/2010 |
Run |
Random Route |
Easy |
5.0 km |
21:00 |
4:12 |
|
| 3/7/2011 |
Run |
Random Route |
Easy |
5.0 km |
21:00 |
4:12 |
|
| 11/29/2010 |
Run |
summer course |
Easy |
9.5 km |
40:00 |
4:13 |
|
| 12/30/2010 |
Run |
summer course |
Easy |
9.5 km |
40:00 |
4:13 |
|
| 12/14/2010 |
Run |
summer course |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 12/15/2010 |
Run |
Random Route |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 2/25/2011 |
Run |
Random Route |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 11/21/2010 |
Run |
waikanae river run |
Long |
14.7 km |
1:02:00 |
4:14 |
|
| 12/9/2010 |
Run |
Random Route |
Easy |
4.0 km |
17:00 |
4:15 |
|
| 1/9/2011 |
Run |
waikanae river long run |
Long |
20.0 km |
1:25:00 |
4:15 |
|
| 1/10/2011 |
Run |
summer course |
Easy |
12.0 km |
51:00 |
4:15 |
|
| 1/28/2011 |
Run |
Random Route |
Easy |
4.0 km |
17:00 |
4:15 |
|
| 5/5/2011 |
Run |
Random Route |
Easy |
4.5 km |
19:11 |
4:16 |
|
| 12/26/2010 |
Run |
waikanae river long run |
Long |
19.0 km |
1:21:00 |
4:16 |
|
| 3/1/2011 |
Run |
Random Route |
Easy |
7.5 km |
32:00 |
4:16 |
|
| 4/29/2011 |
Run |
Random Route |
Easy |
10.5 km |
45:00 |
4:18 |
|
| 11/8/2010 |
Run |
Random Route |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 1/12/2011 |
Run |
summer course |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 2/21/2011 |
Run |
summer course |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 12/6/2010 |
Run |
summer course |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 12/10/2010 |
Run |
Random Route |
Easy |
3.0 km |
13:00 |
4:20 |
|
| 1/2/2011 |
Run |
Random Route |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 1/4/2011 |
Run |
summer course |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 1/28/2011 |
Run |
Random Route |
Easy |
6.0 km |
26:00 |
4:20 |
|
| 2/3/2011 |
Run |
summer course |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 12/28/2010 |
Run |
10km training run |
Easy |
11.5 km |
50:00 |
4:21 |
|
| 4/11/2011 |
Run |
Random Route |
Easy |
11.5 km |
50:00 |
4:21 |
|
| 4/27/2011 |
Run |
Random Route |
Easy |
8.5 km |
37:00 |
4:22 |
|
| 1/13/2011 |
Run |
summer course |
Easy |
5.5 km |
24:00 |
4:22 |
|
| 4/30/2011 |
Run |
Random Route |
Easy |
5.5 km |
24:00 |
4:22 |
|
| 12/24/2010 |
Run |
summer course |
Easy |
8.0 km |
35:00 |
4:23 |
|
| 1/7/2011 |
Run |
summer course |
Easy |
10.5 km |
46:00 |
4:23 |
|
| 1/14/2011 |
Run |
summer course |
Easy |
10.5 km |
46:00 |
4:23 |
|
| 2/7/2011 |
Run |
summer course |
Easy |
10.5 km |
46:00 |
4:23 |
|
| 3/15/2011 |
Run |
Random Route |
Long |
13.0 km |
57:00 |
4:24 |
|
| 11/18/2010 |
Run |
summer course |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 11/25/2010 |
Run |
summer course |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 12/4/2010 |
Run |
Random Route |
Easy |
7.5 km |
33:00 |
4:24 |
|
| 12/8/2010 |
Run |
summer course |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 12/21/2010 |
Run |
summer course |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 1/23/2011 |
Run |
waikanae river run |
Long |
12.5 km |
55:00 |
4:24 |
|
| 1/29/2011 |
Run |
summer course |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 2/8/2011 |
Run |
summer course |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 2/14/2011 |
Run |
Random Route |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 2/16/2011 |
Run |
summer course |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 3/6/2011 |
Run |
Random Route |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 12/1/2010 |
Run |
summer course |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 12/3/2010 |
Run |
summer course |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 2/28/2011 |
Run |
Random Route |
Long |
16.5 km |
1:13:00 |
4:26 |
|
| 11/14/2010 |
Run |
waikanae river run |
Long |
14.0 km |
1:02:00 |
4:26 |
|
| 11/28/2010 |
Run |
waikanae river long run |
Long |
14.0 km |
1:02:00 |
4:26 |
|
| 1/3/2011 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 1/8/2011 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 1/25/2011 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 1/31/2011 |
Run |
Track work |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 3/3/2011 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 2/13/2011 |
Run |
waikanae river long run |
Long |
19.5 km |
1:27:00 |
4:28 |
|
| 11/6/2010 |
Run |
Random Route |
Easy |
7.6 km |
34:00 |
4:29 |
|
| 12/27/2010 |
Run |
summer course |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 12/5/2010 |
Run |
waikanae river long run |
Long |
16.0 km |
1:12:00 |
4:30 |
|
| 1/18/2011 |
Run |
Random Route |
Easy |
6.0 km |
27:00 |
4:30 |
|
| 2/12/2011 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 2/1/2011 |
Run |
summer course |
Easy |
11.0 km |
50:00 |
4:33 |
|
| 11/10/2010 |
Run |
summer course |
Easy |
9.0 km |
41:00 |
4:34 |
|
| 2/10/2011 |
Run |
summer course |
Easy |
9.0 km |
41:00 |
4:34 |
|
| 11/15/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 11/17/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 12/2/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 12/12/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 12/13/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 1/13/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 1/15/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 1/18/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 1/20/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 2/9/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 2/15/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 2/17/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 2/19/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 4/30/2011 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 1/30/2011 |
Run |
Hour easy run |
Long |
13.5 km |
1:02:00 |
4:36 |
|
| 12/19/2010 |
Run |
summer course |
Easy |
10.0 km |
46:00 |
4:36 |
|
|