| 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 |
|
|
| 2/13/2010 |
Run |
Random Route |
Interval |
1.0 km |
2:30 |
2:30 |
|
| 3/4/2010 |
Run |
Random Route |
Interval |
400.0 m |
1:00 |
2:30 |
|
| 7/31/2010 |
Run |
Random Race |
Race |
3.8 km |
12:01 |
3:10 |
|
| 7/9/2010 |
Run |
waikanae park speed/hill work |
Interval |
4.0 km |
12:42 |
3:11 |
|
| 9/21/2010 |
Run |
road speed work course |
Tempo |
3.0 km |
9:36 |
3:12 |
|
| 9/23/2010 |
Run |
road speed work course |
Fartlek |
6.0 km |
19:33 |
3:16 |
|
| 9/14/2010 |
Run |
Random Race |
Race |
5.0 km |
16:28 |
3:18 |
|
| 8/22/2009 |
Run |
Random Race |
Race |
6.0 km |
19:47 |
3:18 |
|
| 9/7/2010 |
Run |
road speed work course |
Interval |
4.8 km |
16:00 |
3:20 |
|
| 1/4/2010 |
Run |
Random Race |
Race |
5.0 km |
16:47 |
3:22 |
|
| 8/12/2009 |
Run |
Random Race |
Race |
6.0 km |
20:09 |
3:22 |
|
| 1/18/2010 |
Run |
Random Race |
Race |
5.0 km |
17:04 |
3:25 |
|
| 2/1/2010 |
Run |
Random Race |
Race |
5.0 km |
17:04 |
3:25 |
|
| 11/8/2009 |
Run |
Random Race |
Race |
4.7 km |
16:05 |
3:26 |
|
| 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 |
|
| 9/25/2010 |
Run |
road speed work course |
Fartlek |
5.4 km |
18:47 |
3:29 |
|
| 9/26/2009 |
Run |
Random Race |
Race |
10.0 km |
34:55 |
3:30 |
|
| 1/24/2010 |
Run |
Random Route |
Race |
10.9 km |
38:58 |
3:35 |
|
| 9/16/2010 |
Run |
road speed work course |
Fartlek |
5.0 km |
18:00 |
3:36 |
|
| 5/7/2010 |
Run |
Random Race |
Race |
5.3 km |
19:55 |
3:46 |
|
| 5/22/2010 |
Run |
Random Race |
Race |
5.0 km |
20:21 |
4:05 |
|
| 8/26/2010 |
Run |
10km training run |
Easy |
11.0 km |
45:00 |
4:06 |
|
| 9/8/2010 |
Run |
10km training run |
Easy |
11.0 km |
45:00 |
4:06 |
|
| 10/11/2010 |
Run |
10km training run |
Easy |
10.0 km |
41:00 |
4:06 |
|
| 10/9/2010 |
Run |
10km training run |
Easy |
9.0 km |
37:00 |
4:07 |
|
| 9/19/2010 |
Run |
Random Route |
Fartlek |
7.5 km |
31:00 |
4:08 |
|
| 10/12/2010 |
Run |
10km training run |
Easy |
12.0 km |
50:00 |
4:10 |
|
| 10/13/2010 |
Run |
10km training run |
Easy |
12.0 km |
50:00 |
4:10 |
|
| 10/15/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
6.0 km |
25:00 |
4:10 |
|
| 9/13/2010 |
Run |
10km training run |
Easy |
11.0 km |
46:00 |
4:11 |
|
| 7/13/2010 |
Run |
summer course |
Easy |
10.5 km |
44:00 |
4:12 |
|
| 6/4/2010 |
Run |
summer course |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 9/20/2010 |
Run |
10km training run |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 10/21/2010 |
Run |
summer course |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 5/27/2010 |
Run |
Random Route |
Easy |
8.0 km |
34:00 |
4:15 |
|
| 9/10/2010 |
Run |
road speed work course |
Fartlek |
8.0 km |
34:00 |
4:15 |
|
| 10/18/2010 |
Run |
10km training run |
Easy |
7.5 km |
32:00 |
4:16 |
|
| 5/10/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
7.0 km |
30:00 |
4:18 |
|
| 10/6/2010 |
Run |
10km training run |
Easy |
10.5 km |
45:00 |
4:18 |
|
| 3/5/2010 |
Run |
summer course |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 5/13/2010 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 7/4/2010 |
Run |
Random Route |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 7/12/2010 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 8/24/2010 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 2/5/2010 |
Run |
summer course |
Easy |
9.5 km |
41:00 |
4:19 |
|
| 2/8/2010 |
Run |
summer course |
Easy |
9.5 km |
41:00 |
4:19 |
|
| 10/8/2010 |
Run |
summer course |
Easy |
12.5 km |
54:00 |
4:20 |
|
| 3/18/2010 |
Run |
Random Route |
Easy |
6.0 km |
26:00 |
4:20 |
|
| 4/15/2010 |
Run |
summer course |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 9/6/2010 |
Run |
summer course |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 10/14/2010 |
Run |
10km training run |
Easy |
9.0 km |
39:00 |
4:20 |
|
| 6/8/2010 |
Run |
Random Route |
Easy |
8.5 km |
37:00 |
4:22 |
|
| 7/30/2010 |
Run |
10km training run |
Easy |
11.0 km |
48:00 |
4:22 |
|
| 10/3/2010 |
Run |
Random Route |
Long |
16.0 km |
1:10:00 |
4:23 |
|
| 10/27/2010 |
Run |
summer course |
Easy |
9.6 km |
42:00 |
4:23 |
|
| 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 |
|
| 10/17/2010 |
Run |
waikanae river long run |
Long |
13.0 km |
57:00 |
4:24 |
|
| 4/30/2010 |
Run |
10km training run |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 9/25/2010 |
Run |
Random Route |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 9/5/2010 |
Run |
Random Route |
Long |
17.0 km |
1:15:00 |
4:25 |
|
| 12/14/2009 |
Run |
waikanae river run |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 1/10/2010 |
Run |
waikanae park speed/hill work |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 2/12/2010 |
Run |
summer course |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 10/22/2010 |
Run |
summer course |
Easy |
9.5 km |
42:00 |
4:26 |
|
| 10/5/2010 |
Run |
summer course |
Easy |
11.5 km |
51:00 |
4:27 |
|
| 2/10/2010 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 2/15/2010 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 2/19/2010 |
Run |
Track work |
Interval |
9.0 km |
40:00 |
4:27 |
|
| 3/10/2010 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 3/12/2010 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 3/27/2010 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 3/28/2010 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 3/29/2010 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 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 |
|
| 7/5/2010 |
Run |
Random Route |
Long |
18.0 km |
1:20:00 |
4:27 |
|
| 7/9/2010 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 8/5/2010 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 8/16/2010 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 8/17/2010 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 8/18/2010 |
Run |
Random Route |
Fartlek |
9.0 km |
40:00 |
4:27 |
|
| 9/7/2010 |
Run |
Random Route |
Easy |
4.5 km |
20:00 |
4:27 |
|
| 10/24/2010 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 4/5/2010 |
Run |
Random Route |
Easy |
11.0 km |
49:00 |
4:28 |
|
| 7/21/2010 |
Run |
10km training run |
Easy |
11.0 km |
49:00 |
4:28 |
|
| 9/11/2010 |
Run |
summer course |
Easy |
11.0 km |
49:00 |
4:28 |
|
| 1/12/2010 |
Run |
summer course |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 7/26/2010 |
Run |
10km training run |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 10/7/2010 |
Run |
summer course |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 11/8/2009 |
Run |
Random Route |
Easy |
4.0 km |
18:00 |
4:30 |
|
| 11/24/2009 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 11/25/2009 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 11/26/2009 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 12/2/2009 |
Run |
waikanae river run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 12/3/2009 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|