| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/4/2008 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
 |
| 11/3/2008 |
Run |
Random Route |
Easy |
13.0 km |
1:00:00 |
4:37 |
|
| 11/3/2008 |
Run |
summer course |
Race |
1.5 km |
4:53 |
3:16 |
|
| 11/2/2008 |
Run |
waikanae river run |
Long |
17.0 km |
1:16:00 |
4:29 |
|
| 11/1/2008 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 10/31/2008 |
Run |
Random Race |
Fartlek |
6.0 km |
30:00 |
5:00 |
|
| 10/30/2008 |
Run |
summer course |
Long |
14.0 km |
1:06:00 |
4:43 |
|
| 10/29/2008 |
Run |
summer course |
Easy |
8.0 km |
38:00 |
4:45 |
|
| 10/28/2008 |
Run |
summer course |
Easy |
8.0 km |
38:00 |
4:45 |
|
| 10/27/2008 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 10/25/2008 |
Run |
Random Race |
Race |
6.0 km |
30:00 |
5:00 |
|
| 10/24/2008 |
Run |
summer course |
Easy |
8.0 km |
39:00 |
4:53 |
|
| 10/21/2008 |
Run |
summer course |
Easy |
11.0 km |
51:00 |
4:39 |
|
| 10/19/2008 |
Run |
waikanae river run |
Long |
17.0 km |
1:12:00 |
4:15 |
|
| 10/18/2008 |
Run |
summer course |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 10/17/2008 |
Run |
10km training run |
Easy |
9.0 km |
41:00 |
4:34 |
|
| 10/16/2008 |
Run |
summer course |
Long |
13.0 km |
1:01:01 |
4:42 |
|
| 10/14/2008 |
Run |
10km training run |
Easy |
8.0 km |
35:00 |
4:23 |
|
| 10/13/2008 |
Run |
10km training run |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 10/11/2008 |
Run |
summer course |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 10/10/2008 |
Run |
summer course |
Easy |
11.0 km |
48:00 |
4:22 |
|
| 10/9/2008 |
Run |
summer course |
Hill |
9.0 km |
41:00 |
4:34 |
|
| 10/8/2008 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 10/7/2008 |
Run |
Random Route |
Hill |
8.0 km |
38:00 |
4:45 |
|
| 10/6/2008 |
Run |
Random Route |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 10/5/2008 |
Run |
Random Route |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 10/4/2008 |
Run |
Random Route |
Long |
12.0 km |
55:00 |
4:35 |
|
| 10/1/2008 |
Run |
Random Route |
Easy |
11.0 km |
48:00 |
4:22 |
|
| 9/29/2008 |
Run |
waikanae river run |
Long |
17.0 km |
1:11:00 |
4:11 |
|
| 9/28/2008 |
Run |
Random Route |
Easy |
3.0 km |
15:00 |
5:00 |
|
| 9/28/2008 |
Run |
Random Race |
Race |
8.0 km |
37:00 |
4:38 |
|
| 9/24/2008 |
Run |
Random Route |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 9/24/2008 |
Run |
Random Race |
Race |
4.0 km |
13:48 |
3:27 |
|
| 9/20/2008 |
Run |
Random Route |
Easy |
7.0 km |
36:00 |
5:09 |
|
| 9/20/2008 |
Run |
speed work 1km road course |
Interval |
3.0 km |
9:45 |
3:15 |
|
| 9/20/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 9/19/2008 |
Run |
Random Route |
Easy |
5.0 km |
|
|
|
| 9/18/2008 |
Run |
10km training run |
Easy |
8.0 km |
36:00 |
4:30 |
|
| 9/17/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 9/16/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 9/15/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 9/14/2008 |
Run |
Random Route |
Long |
14.0 km |
1:04:00 |
4:35 |
|
| 9/13/2008 |
Run |
Random Route |
Hill |
9.0 km |
42:00 |
4:40 |
|
| 9/12/2008 |
Run |
Random Route |
Fartlek |
8.0 km |
37:00 |
4:38 |
|
| 9/10/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 9/10/2008 |
Run |
speed work 1km road course |
Interval |
3.0 km |
9:42 |
3:14 |
|
| 9/9/2008 |
Run |
10km training run |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 9/8/2008 |
Run |
10km training run |
Easy |
7.0 km |
34:00 |
4:52 |
|
| 9/8/2008 |
Run |
10km training run |
Easy |
10.0 km |
1:30:00 |
9:00 |
|
| 8/30/2008 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 8/30/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/30/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/29/2008 |
Run |
Random Route |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/28/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/27/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/26/2008 |
Run |
Random Route |
Long |
20.0 km |
1:30:00 |
4:30 |
|
| 8/25/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/24/2008 |
Run |
10km training run |
Easy |
9.0 km |
42:00 |
4:40 |
|
| 8/23/2008 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 8/23/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/21/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/20/2008 |
Run |
10km training run |
Easy |
9.0 km |
44:00 |
4:54 |
|
| 8/19/2008 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 8/18/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/17/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/16/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/15/2008 |
Run |
waikanae river run |
Long |
21.0 km |
1:30:00 |
4:18 |
|
| 8/11/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/10/2008 |
Run |
Random Route |
Easy |
18.5 km |
1:14:00 |
4:00 |
|
| 8/7/2008 |
Run |
10km training run |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 8/7/2008 |
Run |
Random Route |
Easy |
4.0 km |
20:00 |
5:00 |
|
| 8/5/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 8/4/2008 |
Run |
10km training run |
Easy |
10.0 km |
41:00 |
4:06 |
|
| 8/3/2008 |
Run |
Random Route |
Easy |
4.0 km |
20:00 |
5:00 |
|
| 8/2/2008 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 7/29/2008 |
Run |
waikanae park speed/hill work |
Interval |
3.0 km |
2:50 |
0:57 |
|
| 7/29/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/28/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/27/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/26/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/25/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 7/24/2008 |
Run |
10km training run |
Easy |
9.0 km |
44:00 |
4:54 |
|
| 7/23/2008 |
Run |
Random Route |
Easy |
5.0 km |
|
|
|
| 7/23/2008 |
Run |
Random Route |
Tempo |
4.0 km |
14:00 |
3:30 |
|
| 7/23/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 7/22/2008 |
Run |
10km training run |
Easy |
9.0 km |
42:00 |
4:40 |
|
| 7/21/2008 |
Run |
10km training run |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 7/20/2008 |
Run |
Random Route |
Easy |
6.0 km |
|
|
|
| 7/19/2008 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 7/11/2008 |
Run |
Random Route |
Tempo |
4.0 km |
14:00 |
3:30 |
|
| 7/10/2008 |
Run |
10km training run |
Easy |
10.0 km |
40:32 |
4:04 |
|
| 7/8/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 7/6/2008 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 7/5/2008 |
Run |
Random Route |
Easy |
11.0 km |
50:00 |
4:33 |
|
| 7/4/2008 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 7/3/2008 |
Run |
Random Route |
Tempo |
4.0 km |
|
|
|
| 7/3/2008 |
Run |
10km training run |
Easy |
5.0 km |
|
|
|
| 7/2/2008 |
Run |
10km training run |
Easy |
9.0 km |
|
|
|
| 6/30/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 6/28/2008 |
Run |
Random Route |
Tempo |
4.0 km |
14:00 |
3:30 |
|