| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 1/28/2011 |
Run |
Random Race |
Race |
1.5 km |
4:10 |
2:47 |
 |
| 9/8/2012 |
Run |
Random Route |
Interval |
9.0 km |
25:00 |
2:47 |
|
| 1/18/2011 |
Run |
Track work |
Interval |
2400.0 m |
6:41 |
2:48 |
|
| 3/9/2011 |
Run |
Random Race |
Race |
1500.0 m |
4:11 |
2:48 |
|
| 1/26/2009 |
Run |
Random Race |
Race |
800.0 m |
2:14 |
2:48 |
|
| 3/3/2011 |
Run |
Track work |
Interval |
4.0 km |
11:10 |
2:48 |
|
| 3/19/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:29 |
2:49 |
|
| 3/28/2010 |
Run |
Random Race |
Race |
1.5 km |
4:13 |
2:49 |
|
| 2/11/2011 |
Run |
Track work |
Interval |
3.6 km |
10:09 |
2:50 |
|
| 3/26/2009 |
Run |
Random Route |
Interval |
1.0 km |
2:50 |
2:50 |
|
| 2/6/2010 |
Run |
Random Race |
Race |
1.5 km |
4:15 |
2:50 |
|
| 2/20/2010 |
Run |
Random Race |
Race |
1.5 km |
4:15 |
2:50 |
|
| 1/13/2011 |
Run |
Track work |
Interval |
2.4 km |
6:50 |
2:51 |
|
| 2/2/2011 |
Run |
Track work |
Interval |
3.0 km |
8:33 |
2:51 |
|
| 8/9/2011 |
Run |
Random Route |
Interval |
5.0 km |
14:18 |
2:52 |
|
| 2/18/2010 |
Run |
Track work |
Interval |
3.0 km |
8:36 |
2:52 |
|
| 1/14/2010 |
Run |
Track work |
Interval |
1.8 km |
5:10 |
2:53 |
|
| 1/21/2010 |
Run |
Track work |
Interval |
1.8 km |
5:10 |
2:53 |
|
| 2/26/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:36 |
2:53 |
|
| 3/4/2012 |
Run |
Random Route |
Race |
3.0 km |
8:38 |
2:53 |
|
| 8/11/2012 |
Run |
Random Route |
Race |
3.4 km |
9:49 |
2:54 |
|
| 3/27/2010 |
Run |
Random Race |
Race |
1.5 km |
4:20 |
2:54 |
|
| 2/11/2010 |
Run |
Track work |
Interval |
3.0 km |
8:41 |
2:54 |
|
| 12/7/2010 |
Run |
Track work |
Interval |
3.0 km |
8:41 |
2:54 |
|
| 1/19/2012 |
Run |
Random Route |
Interval |
3.2 km |
9:16 |
2:54 |
|
| 3/15/2009 |
Run |
Random Race |
Race |
1.5 km |
4:21 |
2:54 |
|
| 1/27/2010 |
Run |
Random Route |
Interval |
2.4 km |
7:00 |
2:55 |
|
| 2/23/2010 |
Run |
Random Race |
Race |
800.0 m |
2:20 |
2:55 |
|
| 2/14/2012 |
Run |
Random Route |
Interval |
3.2 km |
9:20 |
2:55 |
|
| 2/28/2009 |
Run |
Random Race |
Race |
1.5 km |
4:23 |
2:56 |
|
| 3/14/2011 |
Run |
Track work |
Interval |
4.0 km |
11:43 |
2:56 |
|
| 3/28/2009 |
Run |
Random Race |
Race |
1.5 km |
4:24 |
2:56 |
|
| 8/13/2011 |
Run |
Random Route |
Interval |
7.5 km |
22:00 |
2:56 |
|
| 1/25/2011 |
Run |
Random Race |
Race |
3.0 km |
8:49 |
2:57 |
|
| 6/18/2008 |
Run |
waikanae park speed/hill work |
Interval |
2.0 km |
5:53 |
2:57 |
|
| 3/13/2010 |
Run |
Track work |
Interval |
3.0 km |
8:50 |
2:57 |
|
| 3/17/2012 |
Run |
Random Route |
Interval |
5.0 km |
14:44 |
2:57 |
|
| 1/12/2012 |
Run |
Random Route |
Interval |
4.0 km |
11:48 |
2:57 |
|
| 2/4/2012 |
Run |
Random Route |
Race |
3.0 km |
8:51 |
2:57 |
|
| 5/8/2012 |
Run |
Random Route |
Interval |
6.0 km |
17:42 |
2:57 |
|
| 5/15/2012 |
Run |
Random Route |
Interval |
6.0 km |
17:42 |
2:57 |
|
| 1/21/2009 |
Run |
Random Route |
Interval |
1800.0 m |
5:20 |
2:58 |
|
| 7/19/2011 |
Run |
Hamilton easy run loop |
Interval |
3.6 km |
10:40 |
2:58 |
|
| 2/21/2009 |
Run |
Random Race |
Race |
1.5 km |
4:27 |
2:58 |
|
| 11/27/2010 |
Run |
Random Race |
Race |
3.0 km |
8:54 |
2:58 |
|
| 1/28/2012 |
Run |
Random Route |
Interval |
5.0 km |
14:50 |
2:58 |
|
| 2/4/2009 |
Run |
Random Route |
Interval |
2400.0 m |
7:08 |
2:59 |
|
| 7/1/2008 |
Run |
waikanae park speed/hill work |
Interval |
4.0 km |
11:56 |
2:59 |
|
| 3/26/2010 |
Run |
Random Race |
Race |
3.0 km |
8:57 |
2:59 |
|
| 2/23/2010 |
Run |
Random Route |
Race |
1.5 km |
4:29 |
3:00 |
|
| 3/1/2010 |
Run |
Random Race |
Race |
1500.0 m |
4:29 |
3:00 |
|
| 11/4/2010 |
Run |
Track work |
Interval |
3.0 km |
8:58 |
3:00 |
|
| 3/12/2011 |
Run |
Random Race |
Race |
3.0 km |
8:58 |
3:00 |
|
| 11/24/2010 |
Run |
Track work |
Interval |
5.0 km |
14:58 |
3:00 |
|
| 12/2/2010 |
Run |
Track work |
Interval |
5.0 km |
14:59 |
3:00 |
|
| 2/6/2009 |
Run |
Random Race |
Race |
1.5 km |
4:30 |
3:00 |
|
| 2/17/2009 |
Run |
Random Route |
Interval |
3.0 km |
9:00 |
3:00 |
|
| 3/22/2009 |
Run |
Random Race |
Race |
1.0 km |
3:00 |
3:00 |
|
| 7/14/2009 |
Run |
waikanae park speed/hill work |
Tempo |
7.0 km |
21:00 |
3:00 |
|
| 4/16/2011 |
Bike |
Random Route |
Easy |
10.0 km |
30:00 |
3:00 |
|
| 7/19/2011 |
Run |
Random Route |
Hill |
4.0 km |
12:00 |
3:00 |
|
| 5/22/2012 |
Run |
Random Route |
Interval |
7.0 km |
21:00 |
3:00 |
|
| 2/24/2009 |
Run |
Random Route |
Race |
1.5 km |
4:31 |
3:01 |
|
| 11/17/2010 |
Run |
Track work |
Interval |
4.0 km |
12:03 |
3:01 |
|
| 3/20/2010 |
Run |
Random Route |
Race |
3.0 km |
9:03 |
3:01 |
|
| 8/21/2012 |
Run |
Random Route |
Interval |
6.0 km |
18:06 |
3:01 |
|
| 5/10/2011 |
Run |
Random Route |
Interval |
4.3 km |
12:59 |
3:02 |
|
| 5/1/2012 |
Run |
Random Route |
Interval |
6.0 km |
18:07 |
3:02 |
|
| 7/30/2011 |
Run |
Random Race |
Race |
3.3 km |
9:58 |
3:02 |
|
| 6/7/2011 |
Run |
Track work |
Interval |
8.0 km |
24:10 |
3:02 |
|
| 11/9/2010 |
Run |
Track work |
Interval |
4.0 km |
12:06 |
3:02 |
|
| 1/28/2009 |
Run |
Random Route |
Interval |
1.8 km |
5:27 |
3:02 |
|
| 2/27/2010 |
Run |
Random Race |
Race |
3.0 km |
9:05 |
3:02 |
|
| 3/8/2008 |
Run |
Random Race |
Race |
1500.0 m |
4:33 |
3:02 |
|
| 3/9/2010 |
Run |
Random Race |
Race |
3.0 km |
9:06 |
3:02 |
|
| 11/20/2010 |
Run |
Random Race |
Race |
3.0 km |
9:06 |
3:02 |
|
| 6/28/2011 |
Run |
Random Route |
Easy |
5.0 km |
15:11 |
3:03 |
|
| 8/30/2011 |
Run |
Random Route |
Interval |
6.5 km |
19:45 |
3:03 |
|
| 4/24/2012 |
Run |
Random Route |
Interval |
6.0 km |
18:14 |
3:03 |
|
| 2/11/2009 |
Run |
Random Route |
Interval |
2400.0 m |
7:18 |
3:03 |
|
| 11/23/2008 |
Run |
Random Race |
Race |
1.5 km |
4:35 |
3:04 |
|
| 10/18/2011 |
Run |
Random Route |
Hill |
2.4 km |
7:20 |
3:04 |
|
| 4/28/2012 |
Run |
Random Route |
Interval |
6.0 km |
18:20 |
3:04 |
|
| 2/15/2012 |
Run |
Random Route |
Race |
3.0 km |
9:12 |
3:04 |
|
| 7/28/2009 |
Run |
waikanae park speed/hill work |
Tempo |
4.4 km |
13:30 |
3:05 |
|
| 3/25/2011 |
Run |
Random Race |
Race |
5.0 km |
15:22 |
3:05 |
|
| 4/17/2012 |
Run |
Random Route |
Interval |
6.5 km |
19:59 |
3:05 |
|
| 1/30/2009 |
Run |
Random Route |
Interval |
1.3 km |
4:00 |
3:05 |
|
| 5/26/2011 |
Run |
Random Route |
Interval |
6.5 km |
20:00 |
3:05 |
|
| 6/25/2009 |
Run |
waikanae park speed/hill work |
Tempo |
6.0 km |
18:30 |
3:05 |
|
| 2/25/2012 |
Run |
Random Route |
Race |
5.0 km |
15:25 |
3:05 |
|
| 11/13/2010 |
Run |
Random Race |
Race |
3.0 km |
9:16 |
3:06 |
|
| 5/12/2012 |
Run |
Random Route |
Race |
3.1 km |
9:35 |
3:06 |
|
| 3/4/2009 |
Run |
Random Race |
Race |
3.0 km |
9:18 |
3:06 |
|
| 4/4/2009 |
Run |
Random Race |
Race |
3.0 km |
9:18 |
3:06 |
|
| 8/6/2009 |
Run |
Manly Street 2km |
Tempo |
2.0 km |
6:17 |
3:07 |
|
| 8/19/2009 |
Run |
Manly Street 2km |
Tempo |
2.0 km |
6:17 |
3:07 |
|
| 3/2/2009 |
Run |
Random Route |
Interval |
800.0 m |
2:30 |
3:08 |
|
| 3/7/2009 |
Run |
Random Route |
Interval |
2.4 km |
7:30 |
3:08 |
|
| 6/17/2009 |
Run |
waikanae park speed/hill work |
Tempo |
4.8 km |
15:00 |
3:08 |
|