Workouts


Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
3/22/2009 Run
Random Race
Race 0.8 km 2:13 2:47
5/13/2009 Run
Random Race
Race 2.0 km 6:52 3:26
6/4/2009 Run
waikanae park speed/hill work
Tempo 2.2 km 7:00 3:11
7/25/2009 Run
Random Race
Hill 2.0 km 7:30 3:45
2/17/2009 Run
Random Route
Interval 3.0 km 9:00 3:00
5/23/2009 Run
Random Race
Race 3.2 km 10:49 3:23
4/9/2010 Run
Random Route
Hill 3.5 km 13:00 3:43
4/14/2010 Run
Random Route
Hill 3.5 km 13:38 3:54
5/17/2010 Run
Golf Course Fartlek Session
Easy 3.5 km 15:00 4:18
5/11/2009 Run
Random Race
Race 5.1 km 19:40 3:52
1/16/2010 Run
Random Route
Easy 5.0 km 21:00 4:12
9/5/2009 Run
Random Race
Race 5.4 km 21:45 4:02
5/13/2009 Run
Random Route
Easy 5.0 km 23:00 4:36
12/22/2010 Run
Random Route
Hill 5.0 km 23:40 4:44
12/25/2010 Run
Random Route
Hill 5.0 km 23:41 4:45
8/28/2009 Run
Random Route
Fartlek 5.5 km 24:00 4:22
5/1/2010 Run
Random Route
Hill 6.0 km 24:28 4:05
5/30/2009 Run
Random Race
Race 6.0 km 24:47 4:08
5/2/2009 Run
Random Route
Easy 5.5 km 25:00 4:33
7/18/2009 Run
Random Route
Easy 5.0 km 25:00 5:00
8/15/2009 Run
Random Race
Race 6.0 km 25:00 4:10
9/5/2009 Run
Random Route
Easy 5.0 km 25:00 5:00
9/16/2009 Run
Random Route
Fartlek 6.0 km 25:00 4:10
4/29/2010 Run
Random Route
Easy 5.5 km 25:00 4:33
6/5/2010 Run
Random Route
Hill 6.0 km 25:00 4:10
5/15/2010 Run
Random Route
Hill 6.0 km 25:30 4:15
7/21/2009 Run
Random Route
Fartlek 6.0 km 26:00 4:20
11/12/2008 Run
Random Route
Fartlek 6.0 km 27:00 4:30
2/20/2009 Run
Random Route
Fartlek 6.0 km 27:00 4:30
12/16/2010 Run
Random Route
Easy 6.0 km 27:00 4:30
9/24/2009 Run
Random Route
Fartlek 7.0 km 28:00 4:00
4/20/2011 Run
Random Route
Easy 7.0 km 28:00 4:00
7/24/2010 Run
Random Race
Race 7.5 km 28:26 3:48
10/21/2009 Run
Random Route
Fartlek 7.0 km 29:00 4:09
4/7/2010 Run
Random Route
Hill 6.0 km 29:00 4:50
4/14/2010 Run
Random Route
Easy 7.0 km 29:00 4:09
1/6/2009 Run
Random Route
Fartlek 6.0 km 30:00 5:00
5/16/2009 Run
Random Race
Easy 6.0 km 30:00 5:00
5/23/2009 Run
Random Route
Easy 6.0 km 30:00 5:00
6/13/2009 Run
Random Race
Easy 6.0 km 30:00 5:00
6/20/2009 Run
Random Route
Easy 6.0 km 30:00 5:00
7/25/2009 Run
Random Race
Tempo 8.0 km 30:00 3:45
7/28/2009 Run
Random Route
Easy 6.5 km 30:00 4:37
10/8/2009 Run
Random Route
Fartlek 7.5 km 30:00 4:00
1/6/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
1/16/2010 Run
waikanae park speed/hill work
Hill 7.0 km 30:00 4:18
4/21/2010 Run
Golf Course Fartlek Session
Fartlek 7.0 km 30:00 4:18
4/24/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
5/4/2010 Run
10km training run
Fartlek 7.0 km 30:00 4:18
5/17/2010 Run
Golf Course Fartlek Session
Fartlek 7.0 km 30:00 4:18
5/29/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
6/12/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
6/19/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
6/26/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
7/22/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
7/24/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
8/7/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
12/25/2010 Run
Random Route
Easy 6.0 km 30:00 5:00
11/6/2009 Run
Random Route
Fartlek 7.0 km 31:00 4:26
11/6/2009 Run
Random Route
Fartlek   31:00  
4/12/2010 Run
Random Route
Hill 7.0 km 32:00 4:35
6/16/2010 Run
Golf Course Fartlek Session
Fartlek 7.0 km 34:00 4:52
4/14/2009 Run
Random Route
Fartlek 7.0 km 35:00 5:00
4/28/2009 Run
Random Route
Fartlek 7.5 km 35:00 4:40
5/19/2009 Run
Random Route
Fartlek 7.5 km 35:00 4:40
7/10/2009 Run
Random Route
Fartlek 7.0 km 35:00 5:00
8/9/2009 Run
Random Race
Race 8.0 km 35:00 4:23
9/10/2009 Run
Random Route
Fartlek 8.0 km 35:00 4:23
10/28/2009 Run
Random Route
Fartlek 8.0 km 35:00 4:23
11/27/2009 Run
Random Route
Hill 8.0 km 35:00 4:23
1/9/2010 Run
waikanae park speed/hill work
Hill 8.0 km 35:00 4:23
1/9/2010 Run
Random Route
Easy 7.0 km 35:00 5:00
1/11/2010 Run
waikanae park speed/hill work
Easy 7.0 km 35:00 5:00
4/9/2010 Run
Random Route
Easy 8.0 km 35:00 4:23
5/8/2010 Run
Random Route
Easy 7.3 km 35:00 4:48
5/15/2010 Run
Random Route
Easy 7.0 km 35:00 5:00
6/5/2010 Run
Random Route
Easy 7.0 km 35:00 5:00
10/11/2009 Run
Random Race
Race 7.0 km 35:22 5:04
5/5/2009 Run
Random Route
Fartlek 7.5 km 36:00 4:48
11/19/2009 Run
Random Route
Fartlek 7.5 km 36:00 4:48
10/15/2009 Run
Random Route
Easy 8.0 km 37:00 4:38
11/11/2009 Run
Random Route
Fartlek 8.0 km 37:00 4:38
12/7/2009 Run
waikanae park speed/hill work
Hill 8.0 km 37:00 4:38
12/10/2009 Run
waikanae river run
Hill 8.0 km 37:00 4:38
1/11/2010 Run
waikanae park speed/hill work
Hill 8.0 km 37:00 4:38
4/27/2010 Run
Golf Course Fartlek Session
Fartlek 8.7 km 37:00 4:17
6/1/2010 Run
Golf Course Fartlek Session
Fartlek 8.0 km 37:00 4:38
12/22/2010 Run
Random Route
Easy 8.0 km 37:00 4:38
6/23/2009 Run
Random Route
Fartlek 8.0 km 38:00 4:45
1/6/2010 Run
speed work 1km road course
Hill 8.0 km 38:00 4:45
6/29/2010 Run
Golf Course Fartlek Session
Fartlek 8.7 km 39:00 4:30
8/4/2010 Run
Golf Course Fartlek Session
Fartlek 9.5 km 39:00 4:07
11/10/2008 Run
summer course
Easy 9.0 km 40:00 4:27
8/1/2009 Run
Random Route
Easy 8.0 km 40:00 5:00
11/5/2009 Run
10km training run
Easy 9.0 km 40:00 4:27
2/18/2009 Run
Random Route
Easy 8.5 km 42:00 4:57
12/9/2009 Run
waikanae river run
Easy 8.0 km 42:00 5:15
12/17/2009 Run
Random Route
Hill 9.0 km 42:00 4:40
7/19/2010 Run
Golf Course Fartlek Session
Fartlek 9.5 km 42:00 4:26
7/27/2010 Run
Golf Course Fartlek Session
Fartlek 8.7 km 42:00 4:51