| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 3/22/2010 |
Run |
Random Route |
Easy |
|
38:00 |
|
 |
| 7/4/2010 |
Run |
Random Route |
Easy |
|
43:00 |
|
|
| 3/4/2010 |
Run |
Random Route |
Interval |
400.0 m |
1:00 |
2:30 |
|
| 2/13/2010 |
Run |
Random Route |
Interval |
1.0 km |
2:30 |
2:30 |
|
| 5/29/2010 |
Run |
Random Route |
Hill |
3.0 km |
14:20 |
4:47 |
|
| 9/21/2010 |
Run |
road speed work course |
Tempo |
3.0 km |
9:36 |
3:12 |
|
| 8/25/2010 |
Run |
road speed work course |
Interval |
3.5 km |
12:00 |
3:26 |
|
| 8/27/2010 |
Run |
road speed work course |
Interval |
3.5 km |
12:00 |
3:26 |
|
| 7/31/2010 |
Run |
Random Race |
Race |
3.8 km |
12:01 |
3:10 |
|
| 11/8/2009 |
Run |
Random Route |
Easy |
4.0 km |
18:00 |
4:30 |
|
| 1/18/2010 |
Run |
Random Route |
Easy |
4.0 km |
22:00 |
5:30 |
|
| 1/21/2010 |
Run |
Random Race |
Easy |
4.0 km |
22:00 |
5:30 |
|
| 7/9/2010 |
Run |
waikanae park speed/hill work |
Interval |
4.0 km |
12:42 |
3:11 |
|
| 9/16/2010 |
Run |
Random Race |
Easy |
4.0 km |
18:00 |
4:30 |
|
| 9/21/2010 |
Run |
Random Route |
Easy |
4.0 km |
20:00 |
5:00 |
|
| 9/23/2010 |
Run |
Random Route |
Easy |
4.0 km |
20:00 |
5:00 |
|
| 5/24/2010 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 6/15/2010 |
Run |
10km training run |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 8/5/2010 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 8/19/2010 |
Run |
Random Route |
Easy |
4.5 km |
21:00 |
4:40 |
|
| 8/25/2010 |
Run |
Random Route |
Easy |
4.5 km |
21:00 |
4:40 |
|
| 8/27/2010 |
Run |
Random Route |
Easy |
4.5 km |
22:00 |
4:54 |
|
| 9/7/2010 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 11/8/2009 |
Run |
Random Race |
Race |
4.7 km |
16:05 |
3:26 |
|
| 9/7/2010 |
Run |
road speed work course |
Interval |
4.8 km |
16:00 |
3:20 |
|
| 8/12/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 8/15/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 8/19/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 8/22/2009 |
Run |
Random Route |
Easy |
5.0 km |
30:00 |
6:00 |
|
| 9/26/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 1/4/2010 |
Run |
Random Race |
Race |
5.0 km |
16:47 |
3:22 |
|
| 1/18/2010 |
Run |
Random Race |
Race |
5.0 km |
17:04 |
3:25 |
|
| 1/27/2010 |
Run |
Random Route |
Easy |
5.0 km |
24:00 |
4:48 |
|
| 2/1/2010 |
Run |
Random Race |
Race |
5.0 km |
17:04 |
3:25 |
|
| 2/4/2010 |
Run |
Random Route |
Easy |
5.0 km |
24:00 |
4:48 |
|
| 2/11/2010 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 3/13/2010 |
Run |
summer course |
Easy |
5.0 km |
23:00 |
4:36 |
|
| 5/22/2010 |
Run |
Random Race |
Race |
5.0 km |
20:21 |
4:05 |
|
| 7/31/2010 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 9/14/2010 |
Run |
Random Race |
Race |
5.0 km |
16:28 |
3:18 |
|
| 9/14/2010 |
Run |
Random Race |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 9/16/2010 |
Run |
road speed work course |
Fartlek |
5.0 km |
18:00 |
3:36 |
|
| 9/25/2010 |
Run |
Random Route |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 5/7/2010 |
Run |
Random Race |
Race |
5.3 km |
19:55 |
3:46 |
|
| 9/25/2010 |
Run |
road speed work course |
Fartlek |
5.4 km |
18:47 |
3:29 |
|
| 2/18/2010 |
Run |
Random Route |
Easy |
5.5 km |
28:00 |
5:06 |
|
| 2/22/2010 |
Run |
Random Route |
Easy |
5.5 km |
26:00 |
4:44 |
|
| 3/16/2010 |
Run |
Random Route |
Easy |
5.8 km |
27:00 |
4:40 |
|
| 8/12/2009 |
Run |
Random Race |
Race |
6.0 km |
20:09 |
3:22 |
|
| 8/22/2009 |
Run |
Random Race |
Race |
6.0 km |
19:47 |
3:18 |
|
| 1/4/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 1/29/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 2/2/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 2/9/2010 |
Run |
Random Route |
Easy |
6.0 km |
28:00 |
4:40 |
|
| 2/16/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 2/23/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 3/6/2010 |
Run |
summer course |
Easy |
6.0 km |
28:00 |
4:40 |
|
| 3/18/2010 |
Run |
Random Route |
Easy |
6.0 km |
26:00 |
4:20 |
|
| 8/21/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 9/23/2010 |
Run |
road speed work course |
Fartlek |
6.0 km |
19:33 |
3:16 |
|
| 10/15/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
6.0 km |
25:00 |
4:10 |
|
| 1/14/2010 |
Run |
Random Route |
Easy |
6.5 km |
31:00 |
4:47 |
|
| 1/23/2010 |
Run |
Random Route |
Easy |
6.5 km |
32:00 |
4:56 |
|
| 1/24/2010 |
Run |
Random Route |
Easy |
6.5 km |
32:00 |
4:56 |
|
| 2/1/2010 |
Run |
Random Route |
Easy |
6.5 km |
32:00 |
4:56 |
|
| 3/2/2010 |
Run |
Random Route |
Easy |
6.5 km |
30:00 |
4:37 |
|
| 4/18/2010 |
Run |
Random Route |
Easy |
6.5 km |
30:00 |
4:37 |
|
| 9/17/2010 |
Run |
Random Route |
Easy |
6.5 km |
31:00 |
4:47 |
|
| 1/20/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 2/6/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 2/24/2010 |
Run |
summer course |
Easy |
7.0 km |
34:00 |
4:52 |
|
| 2/25/2010 |
Run |
summer course |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 3/4/2010 |
Run |
Random Route |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 3/11/2010 |
Run |
summer course |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 3/17/2010 |
Run |
summer course |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 5/10/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
7.0 km |
30:00 |
4:18 |
|
| 5/22/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 5/26/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 8/23/2010 |
Run |
Random Route |
Easy |
7.0 km |
34:00 |
4:52 |
|
| 9/9/2010 |
Run |
Random Route |
Easy |
7.0 km |
34:00 |
4:52 |
|
| 3/7/2010 |
Run |
summer course |
Easy |
7.5 km |
36:00 |
4:48 |
|
| 3/20/2010 |
Run |
Random Route |
Easy |
7.5 km |
37:00 |
4:56 |
|
| 3/26/2010 |
Run |
10km training run |
Easy |
7.5 km |
36:00 |
4:48 |
|
| 7/28/2010 |
Run |
10km training run |
Easy |
7.5 km |
36:00 |
4:48 |
|
| 9/19/2010 |
Run |
Random Route |
Fartlek |
7.5 km |
31:00 |
4:08 |
|
| 10/18/2010 |
Run |
10km training run |
Easy |
7.5 km |
32:00 |
4:16 |
|
| 1/22/2010 |
Run |
Random Route |
Easy |
8.0 km |
38:00 |
4:45 |
|
| 2/13/2010 |
Run |
Random Route |
Easy |
8.0 km |
39:00 |
4:53 |
|
| 5/27/2010 |
Run |
Random Route |
Easy |
8.0 km |
34:00 |
4:15 |
|
| 6/7/2010 |
Run |
Random Route |
Easy |
8.0 km |
37:00 |
4:38 |
|
| 9/10/2010 |
Run |
road speed work course |
Fartlek |
8.0 km |
34:00 |
4:15 |
|
| 10/19/2010 |
Run |
10km training run |
Easy |
8.0 km |
37:00 |
4:38 |
|
| 1/7/2010 |
Run |
summer course |
Easy |
8.5 km |
40:00 |
4:43 |
|
| 1/30/2010 |
Run |
Track work |
Easy |
8.5 km |
41:00 |
4:50 |
|
| 6/8/2010 |
Run |
Random Route |
Easy |
8.5 km |
37:00 |
4:22 |
|
| 6/23/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
8.7 km |
38:00 |
4:23 |
|
| 10/26/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
8.7 km |
38:00 |
4:23 |
|
| 11/2/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
8.7 km |
38:00 |
4:23 |
|
| 11/29/2009 |
Run |
summer course |
Easy |
9.0 km |
43:00 |
4:47 |
|
| 12/1/2009 |
Run |
summer course |
Easy |
9.0 km |
42:00 |
4:40 |
|