| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/23/2009 |
Run |
waikanae river run |
Easy |
7.0 km |
31:00 |
4:26 |
 |
| 8/1/2009 |
Run |
Random Race |
Race |
6.0 km |
20:54 |
3:29 |
|
| 7/28/2009 |
Run |
waikanae park speed/hill work |
Tempo |
4.4 km |
13:30 |
3:05 |
|
| 7/23/2009 |
Run |
Random Route |
Tempo |
7.0 km |
22:00 |
3:09 |
|
| 7/18/2009 |
Run |
Random Race |
Race |
6.0 km |
21:32 |
3:36 |
|
| 7/14/2009 |
Run |
waikanae park speed/hill work |
Tempo |
7.0 km |
21:00 |
3:00 |
|
| 7/11/2009 |
Run |
waikanae park speed/hill work |
Tempo |
7.0 km |
23:00 |
3:18 |
|
| 7/2/2009 |
Run |
waikanae park speed/hill work |
Tempo |
7.0 km |
25:00 |
3:35 |
|
| 6/25/2009 |
Run |
waikanae park speed/hill work |
Tempo |
6.0 km |
18:30 |
3:05 |
|
| 6/20/2009 |
Run |
Random Race |
Race |
6.0 km |
19:47 |
3:18 |
|
| 6/17/2009 |
Run |
waikanae park speed/hill work |
Tempo |
4.8 km |
15:00 |
3:08 |
|
| 6/13/2009 |
Run |
Random Race |
Race |
4.0 km |
13:58 |
3:30 |
|
| 6/10/2009 |
Run |
waikanae park speed/hill work |
Easy |
4.6 km |
15:00 |
3:16 |
|
| 5/27/2009 |
Run |
Random Race |
Race |
6.0 km |
21:31 |
3:36 |
|
| 5/16/2009 |
Run |
Random Race |
Race |
4.0 km |
13:58 |
3:30 |
|
| 5/2/2009 |
Run |
Random Race |
Race |
2.0 km |
6:35 |
3:18 |
|
| 3/28/2009 |
Run |
Random Race |
Race |
1.5 km |
4:24 |
2:56 |
|
| 3/26/2009 |
Run |
Random Route |
Interval |
1.0 km |
2:50 |
2:50 |
|
| 3/22/2009 |
Run |
Random Race |
Race |
1.0 km |
3:00 |
3:00 |
|
| 3/19/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:29 |
2:49 |
|
| 3/16/2009 |
Run |
Random Race |
Easy |
10.0 km |
49:00 |
4:54 |
|
| 3/15/2009 |
Run |
Random Route |
Easy |
8.5 km |
40:00 |
4:43 |
|
| 3/15/2009 |
Run |
Random Race |
Race |
1.5 km |
4:21 |
2:54 |
|
| 3/11/2009 |
Run |
Random Race |
Race |
3.0 km |
9:29 |
3:10 |
|
| 3/4/2009 |
Run |
Random Race |
Race |
3.0 km |
9:18 |
3:06 |
|
| 3/2/2009 |
Run |
Random Route |
Interval |
800.0 m |
2:30 |
3:08 |
|
| 2/28/2009 |
Run |
Random Race |
Race |
1.5 km |
4:23 |
2:56 |
|
| 2/26/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:36 |
2:53 |
|
| 2/24/2009 |
Run |
Random Race |
Race |
800.0 m |
2:13 |
2:47 |
|
| 2/24/2009 |
Run |
Random Route |
Race |
1.5 km |
4:31 |
3:01 |
|
| 2/24/2009 |
Run |
Random Race |
Race |
400.0 m |
1:01 |
2:33 |
|
| 2/21/2009 |
Run |
Random Race |
Race |
1.5 km |
4:27 |
2:58 |
|
| 2/14/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:20 |
2:43 |
|
| 2/11/2009 |
Run |
Random Route |
Interval |
2400.0 m |
7:18 |
3:03 |
|
| 2/6/2009 |
Run |
Random Race |
Race |
1.5 km |
4:30 |
3:00 |
|
| 2/4/2009 |
Run |
Random Route |
Interval |
2400.0 m |
7:08 |
2:59 |
|
| 2/2/2009 |
Run |
Random Race |
Race |
1.5 km |
4:46 |
3:11 |
|
| 1/28/2009 |
Run |
Random Route |
Interval |
1.8 km |
5:27 |
3:02 |
|
| 1/26/2009 |
Run |
Random Race |
Race |
800.0 m |
2:14 |
2:48 |
|
| 1/21/2009 |
Run |
Random Route |
Interval |
1800.0 m |
5:20 |
2:58 |
|
| 11/23/2008 |
Run |
Random Race |
Race |
1.5 km |
4:35 |
3:04 |
|
| 8/2/2008 |
Run |
Random Race |
Race |
6.0 km |
22:45 |
3:48 |
|
| 7/19/2008 |
Run |
Random Race |
Race |
6.0 km |
22:47 |
3:48 |
|
| 7/15/2008 |
Run |
waikanae park speed/hill work |
Interval |
6.0 km |
15:40 |
2:37 |
|
| 7/14/2008 |
Run |
10km training run |
Easy |
9.0 km |
42:00 |
4:40 |
|
| 7/9/2008 |
Run |
waikanae park speed/hill work |
Interval |
5.0 km |
13:48 |
2:46 |
|
| 7/1/2008 |
Run |
waikanae park speed/hill work |
Interval |
4.0 km |
11:56 |
2:59 |
|
| 6/21/2008 |
Run |
Random Race |
Race |
4.0 km |
14:20 |
3:35 |
|
| 6/18/2008 |
Run |
waikanae park speed/hill work |
Interval |
2.0 km |
5:53 |
2:57 |
|
| 6/14/2008 |
Run |
Random Race |
Race |
4.0 km |
13:15 |
3:19 |
|
| 6/14/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|