| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/8/2008 |
Run |
Random Route |
Easy |
11.0 km |
50:00 |
4:33 |
 |
| 11/9/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:24:00 |
4:19 |
|
| 11/10/2008 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 11/12/2008 |
Run |
Random Route |
Fartlek |
6.0 km |
27:00 |
4:30 |
|
| 11/14/2008 |
Run |
summer course |
Long |
14.0 km |
1:05:00 |
4:39 |
|
| 11/16/2008 |
Run |
summer course |
Long |
20.0 km |
1:35:00 |
4:45 |
|
| 11/18/2008 |
Run |
Random Route |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 11/26/2008 |
Run |
Random Route |
Easy |
11.0 km |
51:00 |
4:39 |
|
| 11/30/2008 |
Run |
waikanae river run |
Long |
16.0 km |
1:14:00 |
4:38 |
|
| 12/7/2008 |
Run |
waikanae river run |
Long |
21.0 km |
1:41:00 |
4:49 |
|
| 12/11/2008 |
Run |
waikanae river run |
Long |
12.0 km |
1:12:00 |
6:00 |
|
| 12/15/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:32:00 |
4:44 |
|
| 12/22/2008 |
Run |
Random Route |
Easy |
11.0 km |
53:00 |
4:50 |
|
| 12/25/2008 |
Run |
Random Route |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 12/27/2008 |
Run |
Random Route |
Hill |
11.0 km |
53:00 |
4:50 |
|
| 12/31/2008 |
Run |
Random Route |
Hill |
12.0 km |
58:00 |
4:50 |
|
| 1/1/2009 |
Run |
Random Route |
Easy |
14.0 km |
1:07:00 |
4:48 |
|
| 1/2/2009 |
Run |
Random Route |
Hill |
12.0 km |
58:00 |
4:50 |
|
| 1/4/2009 |
Run |
Random Route |
Hill |
12.0 km |
57:00 |
4:45 |
|
| 1/5/2009 |
Run |
Random Route |
Easy |
14.0 km |
1:03:00 |
4:30 |
|
| 1/6/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
30:00 |
5:00 |
|
| 1/8/2009 |
Run |
Random Route |
Easy |
12.0 km |
56:00 |
4:40 |
|
| 1/9/2009 |
Run |
Random Route |
Hill |
12.0 km |
57:00 |
4:45 |
|
| 1/11/2009 |
Run |
waikanae river run |
Hill |
20.0 km |
1:28:00 |
4:24 |
|
| 1/13/2009 |
Run |
waikanae river run |
Hill |
14.0 km |
1:04:00 |
4:35 |
|
| 1/16/2009 |
Run |
waikanae river run |
Hill |
21.0 km |
1:39:00 |
4:43 |
|
| 2/15/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 2/17/2009 |
Run |
Random Route |
Interval |
3.0 km |
9:00 |
3:00 |
|
| 2/18/2009 |
Run |
Random Route |
Easy |
8.5 km |
42:00 |
4:57 |
|
| 2/20/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
27:00 |
4:30 |
|
| 2/22/2009 |
Run |
waikanae river run |
Easy |
11.0 km |
56:00 |
5:06 |
|
| 3/1/2009 |
Run |
waikanae river run |
Easy |
12.5 km |
59:00 |
4:44 |
|
| 3/22/2009 |
Run |
Random Race |
Race |
0.8 km |
2:13 |
2:47 |
|
| 4/14/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
35:00 |
5:00 |
|
| 4/19/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 4/28/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
35:00 |
4:40 |
|
| 5/2/2009 |
Run |
Random Route |
Easy |
5.5 km |
25:00 |
4:33 |
|
| 5/5/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
36:00 |
4:48 |
|
| 5/7/2009 |
Run |
Random Route |
Hill |
12.0 km |
56:00 |
4:40 |
|
| 5/9/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:32:00 |
4:36 |
|
| 5/11/2009 |
Run |
Random Race |
Race |
5.1 km |
19:40 |
3:52 |
|
| 5/13/2009 |
Run |
Random Race |
Race |
2.0 km |
6:52 |
3:26 |
|
| 5/13/2009 |
Run |
Random Route |
Easy |
5.0 km |
23:00 |
4:36 |
|
| 5/16/2009 |
Run |
Random Race |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 5/17/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:36:00 |
4:22 |
|
| 5/19/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
35:00 |
4:40 |
|
| 5/20/2009 |
Run |
Random Route |
Hill |
13.0 km |
1:03:00 |
4:51 |
|
| 5/23/2009 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 5/23/2009 |
Run |
Random Race |
Race |
3.2 km |
10:49 |
3:23 |
|
| 5/30/2009 |
Run |
Random Race |
Race |
6.0 km |
24:47 |
4:08 |
|
| 5/30/2009 |
Run |
waikanae river run |
Long |
11.0 km |
52:00 |
4:44 |
|
| 6/4/2009 |
Run |
waikanae park speed/hill work |
Tempo |
2.2 km |
7:00 |
3:11 |
|
| 6/6/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:42:00 |
5:06 |
|
| 6/7/2009 |
Run |
Random Route |
Long |
12.5 km |
1:00:00 |
4:48 |
|
| 6/10/2009 |
Run |
Random Route |
Easy |
11.5 km |
55:00 |
4:47 |
|
| 6/13/2009 |
Run |
Random Race |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/14/2009 |
Run |
Random Race |
Long |
17.0 km |
1:24:00 |
4:57 |
|
| 6/20/2009 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/23/2009 |
Run |
Random Route |
Fartlek |
8.0 km |
38:00 |
4:45 |
|
| 6/25/2009 |
Run |
Random Route |
Easy |
11.5 km |
58:00 |
5:03 |
|
| 6/27/2009 |
Run |
waikanae river run |
Long |
20.5 km |
1:42:00 |
4:59 |
|
| 7/2/2009 |
Run |
Random Route |
Easy |
11.5 km |
57:00 |
4:58 |
|
| 7/10/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
35:00 |
5:00 |
|
| 7/11/2009 |
Run |
Random Route |
Easy |
11.0 km |
55:00 |
5:00 |
|
| 7/12/2009 |
Run |
Random Route |
Long |
18.0 km |
1:30:00 |
5:00 |
|
| 7/14/2009 |
Run |
Random Route |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 7/18/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 7/19/2009 |
Run |
Random Route |
Long |
13.5 km |
1:07:00 |
4:58 |
|
| 7/21/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
26:00 |
4:20 |
|
| 7/23/2009 |
Run |
Random Route |
Easy |
12.0 km |
1:01:00 |
5:05 |
|
| 7/25/2009 |
Run |
Random Race |
Tempo |
8.0 km |
30:00 |
3:45 |
|
| 7/25/2009 |
Run |
Random Race |
Hill |
2.0 km |
7:30 |
3:45 |
|
| 7/26/2009 |
Run |
waikanae river run |
Long |
12.5 km |
1:01:00 |
4:53 |
|
| 7/28/2009 |
Run |
Random Route |
Easy |
6.5 km |
30:00 |
4:37 |
|
| 8/1/2009 |
Run |
Random Route |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 8/2/2009 |
Run |
Random Route |
Long |
11.0 km |
54:00 |
4:55 |
|
| 8/9/2009 |
Run |
Random Race |
Race |
8.0 km |
35:00 |
4:23 |
|
| 8/15/2009 |
Run |
Random Race |
Race |
6.0 km |
25:00 |
4:10 |
|
| 8/23/2009 |
Run |
waikanae river run |
Long |
19.5 km |
1:35:00 |
4:53 |
|
| 8/28/2009 |
Run |
Random Route |
Fartlek |
5.5 km |
24:00 |
4:22 |
|
| 9/5/2009 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 9/5/2009 |
Run |
Random Race |
Race |
5.4 km |
21:45 |
4:02 |
|
| 9/6/2009 |
Run |
waikanae river run |
Long |
24.0 km |
2:05:00 |
5:13 |
|
| 9/10/2009 |
Run |
Random Route |
Fartlek |
8.0 km |
35:00 |
4:23 |
|
| 9/12/2009 |
Run |
10km training run |
Long |
15.5 km |
1:15:00 |
4:51 |
|
| 9/16/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
25:00 |
4:10 |
|
| 9/18/2009 |
Run |
waikanae river run |
Long |
15.5 km |
1:17:00 |
4:59 |
|
| 9/20/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:47:00 |
4:52 |
|
| 9/23/2009 |
Run |
waikanae river run |
Long |
14.0 km |
1:08:00 |
4:52 |
|
| 9/24/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
28:00 |
4:00 |
|
| 9/27/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:30:00 |
5:00 |
|
| 10/1/2009 |
Run |
waikanae river run |
Easy |
12.0 km |
59:00 |
4:55 |
|
| 10/3/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:40:00 |
5:00 |
|
| 10/8/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
30:00 |
4:00 |
|
| 10/9/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:41:00 |
5:03 |
|
| 10/11/2009 |
Run |
Random Race |
Race |
7.0 km |
35:22 |
5:04 |
|
| 10/15/2009 |
Run |
Random Route |
Easy |
8.0 km |
37:00 |
4:38 |
|
| 10/17/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:52:00 |
5:06 |
|
| 10/18/2009 |
Run |
waikanae river run |
Easy |
11.5 km |
56:00 |
4:53 |
|
| 10/21/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
29:00 |
4:09 |
|