| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 11/6/2009 |
Run |
Random Route |
Fartlek |
|
31:00 |
|
 |
| 7/8/2010 |
Run |
Random Route |
Easy |
|
43:00 |
|
|
| 3/22/2009 |
Run |
Random Race |
Race |
0.8 km |
2:13 |
2:47 |
|
| 2/17/2009 |
Run |
Random Route |
Interval |
3.0 km |
9:00 |
3:00 |
|
| 6/4/2009 |
Run |
waikanae park speed/hill work |
Tempo |
2.2 km |
7:00 |
3:11 |
|
| 5/23/2009 |
Run |
Random Race |
Race |
3.2 km |
10:49 |
3:23 |
|
| 5/13/2009 |
Run |
Random Race |
Race |
2.0 km |
6:52 |
3:26 |
|
| 4/9/2010 |
Run |
Random Route |
Hill |
3.5 km |
13:00 |
3:43 |
|
| 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 |
|
| 7/24/2010 |
Run |
Random Race |
Race |
7.5 km |
28:26 |
3:48 |
|
| 5/11/2009 |
Run |
Random Race |
Race |
5.1 km |
19:40 |
3:52 |
|
| 4/14/2010 |
Run |
Random Route |
Hill |
3.5 km |
13:38 |
3:54 |
|
| 9/24/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
28:00 |
4:00 |
|
| 10/8/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
30:00 |
4:00 |
|
| 4/20/2011 |
Run |
Random Route |
Easy |
7.0 km |
28:00 |
4:00 |
|
| 9/5/2009 |
Run |
Random Race |
Race |
5.4 km |
21:45 |
4:02 |
|
| 5/1/2010 |
Run |
Random Route |
Hill |
6.0 km |
24:28 |
4:05 |
|
| 8/4/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
9.5 km |
39:00 |
4:07 |
|
| 5/30/2009 |
Run |
Random Race |
Race |
6.0 km |
24:47 |
4:08 |
|
| 10/21/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
29:00 |
4:09 |
|
| 4/14/2010 |
Run |
Random Route |
Easy |
7.0 km |
29:00 |
4:09 |
|
| 8/15/2009 |
Run |
Random Race |
Race |
6.0 km |
25:00 |
4:10 |
|
| 9/16/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
25:00 |
4:10 |
|
| 6/5/2010 |
Run |
Random Route |
Hill |
6.0 km |
25:00 |
4:10 |
|
| 1/16/2010 |
Run |
Random Route |
Easy |
5.0 km |
21:00 |
4:12 |
|
| 5/15/2010 |
Run |
Random Route |
Hill |
6.0 km |
25:30 |
4:15 |
|
| 4/27/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
8.7 km |
37:00 |
4:17 |
|
| 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 |
|
| 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 |
|
| 5/17/2010 |
Run |
Golf Course Fartlek Session |
Easy |
3.5 km |
15:00 |
4:18 |
|
| 8/3/2010 |
Run |
10km training run |
Easy |
10.5 km |
45:00 |
4:18 |
|
| 11/9/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:24:00 |
4:19 |
|
| 10/10/2010 |
Run |
waikanae river run |
Long |
19.5 km |
1:24:00 |
4:19 |
|
| 7/21/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
26:00 |
4:20 |
|
| 8/8/2010 |
Run |
waikanae river long run |
Long |
18.0 km |
1:18:00 |
4:20 |
|
| 9/26/2010 |
Run |
waikanae river long run |
Long |
18.0 km |
1:18:00 |
4:20 |
|
| 5/17/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:36:00 |
4:22 |
|
| 8/28/2009 |
Run |
Random Route |
Fartlek |
5.5 km |
24:00 |
4:22 |
|
| 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 |
|
| 4/9/2010 |
Run |
Random Route |
Easy |
8.0 km |
35:00 |
4:23 |
|
| 8/2/2010 |
Run |
10km training run |
Easy |
10.5 km |
46:00 |
4:23 |
|
| 1/11/2009 |
Run |
waikanae river run |
Hill |
20.0 km |
1:28:00 |
4:24 |
|
| 7/19/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
9.5 km |
42:00 |
4:26 |
|
| 11/6/2009 |
Run |
Random Route |
Fartlek |
7.0 km |
31:00 |
4:26 |
|
| 5/2/2010 |
Run |
Random Route |
Long |
16.0 km |
1:11:00 |
4:27 |
|
| 11/10/2008 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 11/5/2009 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 7/11/2010 |
Run |
waikanae river run |
Long |
18.0 km |
1:20:00 |
4:27 |
|
| 6/29/2010 |
Run |
Golf Course Fartlek Session |
Fartlek |
8.7 km |
39:00 |
4:30 |
|
| 11/12/2008 |
Run |
Random Route |
Fartlek |
6.0 km |
27:00 |
4:30 |
|
| 11/18/2008 |
Run |
Random Route |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 1/5/2009 |
Run |
Random Route |
Easy |
14.0 km |
1:03:00 |
4:30 |
|
| 2/20/2009 |
Run |
Random Route |
Fartlek |
6.0 km |
27:00 |
4:30 |
|
| 12/5/2009 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 12/16/2010 |
Run |
Random Route |
Easy |
6.0 km |
27:00 |
4:30 |
|
| 4/11/2010 |
Run |
waikanae river run |
Easy |
14.7 km |
1:06:00 |
4:31 |
|
| 11/8/2008 |
Run |
Random Route |
Easy |
11.0 km |
50:00 |
4:33 |
|
| 12/25/2008 |
Run |
Random Route |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 5/2/2009 |
Run |
Random Route |
Easy |
5.5 km |
25:00 |
4:33 |
|
| 12/20/2009 |
Run |
waikanae river run |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 12/22/2009 |
Run |
waikanae river run |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 4/29/2010 |
Run |
Random Route |
Easy |
5.5 km |
25:00 |
4:33 |
|
| 2/15/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 4/19/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 1/13/2009 |
Run |
waikanae river run |
Hill |
14.0 km |
1:04:00 |
4:35 |
|
| 4/12/2010 |
Run |
Random Route |
Hill |
7.0 km |
32:00 |
4:35 |
|
| 5/9/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:32:00 |
4:36 |
|
| 5/13/2009 |
Run |
Random Route |
Easy |
5.0 km |
23:00 |
4:36 |
|
| 7/28/2009 |
Run |
Random Route |
Easy |
6.5 km |
30:00 |
4:37 |
|
| 11/30/2008 |
Run |
waikanae river run |
Long |
16.0 km |
1:14:00 |
4:38 |
|
| 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 |
|
| 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 |
|
| 7/25/2010 |
Run |
waikanae river long run |
Long |
19.0 km |
1:28:00 |
4:38 |
|
| 11/26/2008 |
Run |
Random Route |
Easy |
11.0 km |
51:00 |
4:39 |
|
| 11/14/2008 |
Run |
summer course |
Long |
14.0 km |
1:05:00 |
4:39 |
|
| 1/8/2009 |
Run |
Random Route |
Easy |
12.0 km |
56:00 |
4:40 |
|
| 4/28/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
35:00 |
4:40 |
|
| 5/7/2009 |
Run |
Random Route |
Hill |
12.0 km |
56:00 |
4:40 |
|
| 5/19/2009 |
Run |
Random Route |
Fartlek |
7.5 km |
35:00 |
4:40 |
|
| 12/17/2009 |
Run |
Random Route |
Hill |
9.0 km |
42:00 |
4:40 |
|
| 4/13/2010 |
Run |
Random Route |
Easy |
10.5 km |
49:00 |
4:40 |
|
| 8/28/2010 |
Run |
waikanae river run |
Long |
12.0 km |
56:00 |
4:40 |
|
| 8/1/2010 |
Run |
waikanae river run |
Long |
16.0 km |
1:15:00 |
4:42 |
|
| 1/2/2010 |
Run |
waikanae park speed/hill work |
Hill |
10.0 km |
47:00 |
4:42 |
|
| 1/16/2009 |
Run |
waikanae river run |
Hill |
21.0 km |
1:39:00 |
4:43 |
|
| 12/15/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:32:00 |
4:44 |
|
| 3/1/2009 |
Run |
waikanae river run |
Easy |
12.5 km |
59:00 |
4:44 |
|
| 5/30/2009 |
Run |
waikanae river run |
Long |
11.0 km |
52:00 |
4:44 |
|