| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/8/2008 |
Run |
Random Race |
Race |
800.0 m |
2:12 |
2:45 |
 |
| 3/8/2008 |
Run |
Random Race |
Race |
5.0 km |
17:05 |
3:25 |
|
| 3/8/2008 |
Run |
Random Race |
Race |
1500.0 m |
4:33 |
3:02 |
|
| 3/30/2008 |
Run |
Random Race |
Race |
3.0 km |
9:42 |
3:14 |
|
| 4/6/2008 |
Run |
Random Route |
Long |
13.0 km |
1:04:00 |
4:56 |
|
| 4/7/2008 |
Run |
Random Route |
Easy |
1.0 km |
|
|
|
| 4/8/2008 |
Run |
Random Route |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 4/9/2008 |
Bike |
Random Route |
Hill |
20.0 km |
2:00:00 |
6:00 |
|
| 4/10/2008 |
Run |
Random Route |
Easy |
0.1 km |
|
|
|
| 4/11/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 4/12/2008 |
Bike |
Random Route |
Race |
5.0 km |
35:12 |
7:03 |
|
| 4/13/2008 |
Bike |
Random Route |
Race |
3.0 km |
14:00 |
4:40 |
|
| 4/14/2008 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 4/15/2008 |
Bike |
Random Route |
Race |
|
|
|
|
| 4/21/2008 |
Run |
Random Route |
Easy |
7.0 km |
37:00 |
5:18 |
|
| 4/22/2008 |
Run |
Random Route |
Easy |
|
1:00 |
|
|
| 4/25/2008 |
Run |
Random Route |
Easy |
12.0 km |
56:00 |
4:40 |
|
| 4/26/2008 |
Run |
Random Route |
Race |
6.5 km |
24:39 |
3:48 |
|
| 4/27/2008 |
Run |
waikanae river run |
Long |
18.0 km |
1:28:00 |
4:54 |
|
| 4/28/2008 |
Run |
10km training run |
Easy |
10.5 km |
46:00 |
4:23 |
|
| 4/29/2008 |
Run |
10km training run |
Easy |
9.0 km |
36:00 |
4:00 |
|
| 4/30/2008 |
Run |
Random Route |
Tempo |
7.0 km |
32:00 |
4:35 |
|
| 5/1/2008 |
Run |
Random Route |
Tempo |
1.0 m |
|
|
|
| 5/2/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/3/2008 |
Run |
Random Route |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 5/3/2008 |
Run |
Random Route |
Race |
2.0 km |
7:09 |
3:35 |
|
| 5/4/2008 |
Run |
waikanae river run |
Long |
21.0 km |
1:44:00 |
4:58 |
|
| 5/5/2008 |
Run |
Random Route |
Tempo |
7.0 km |
32:00 |
4:35 |
|
| 5/6/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 5/7/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 5/7/2008 |
Run |
10km training run |
Long |
10.0 km |
42:00 |
4:12 |
|
| 5/8/2008 |
Run |
Random Route |
Race |
1.0 m |
|
|
|
| 5/9/2008 |
Run |
Random Route |
Race |
3.8 km |
13:06 |
3:27 |
|
| 5/10/2008 |
Run |
Random Route |
Long |
15.0 km |
1:10:30 |
4:42 |
|
| 5/11/2008 |
Run |
waikanae river run |
Easy |
5.0 km |
20:30 |
4:06 |
|
| 5/11/2008 |
Bike |
Random Route |
Easy |
20.0 km |
1:49:00 |
5:27 |
|
| 5/12/2008 |
Run |
10km training run |
Easy |
7.0 km |
32:00 |
4:35 |
|
| 5/13/2008 |
Run |
Random Route |
Fartlek |
7.0 km |
32:00 |
4:35 |
|
| 5/14/2008 |
Run |
Random Route |
Race |
2.0 km |
7:14 |
3:37 |
|
| 5/15/2008 |
Run |
10km training run |
Easy |
9.0 km |
36:00 |
4:00 |
|
| 5/17/2008 |
Run |
Random Route |
Easy |
5.0 km |
21:00 |
4:12 |
|
| 5/17/2008 |
Run |
Random Race |
Race |
4.0 km |
14:02 |
3:31 |
|
| 5/17/2008 |
Run |
Random Route |
Race |
1.0 m |
|
|
|
| 5/18/2008 |
Run |
waikanae river run |
Long |
18.0 km |
1:25 |
0:05 |
|
| 5/19/2008 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 5/20/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 5/21/2008 |
Run |
Random Route |
Fartlek |
9.0 km |
42:00 |
4:40 |
|
| 5/22/2008 |
Run |
Random Race |
Race |
1.0 m |
|
|
|
| 5/23/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/24/2008 |
Run |
Random Route |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 5/24/2008 |
Run |
Random Race |
Race |
3.2 km |
13:00 |
4:04 |
|
| 5/24/2008 |
Bike |
Random Route |
Easy |
20.0 km |
|
|
|
| 5/25/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 5/27/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/28/2008 |
Run |
Random Route |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 5/28/2008 |
Run |
Random Race |
Race |
4.0 km |
14:23 |
3:36 |
|
| 5/29/2008 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 5/30/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 6/1/2008 |
Run |
waikanae river run |
Easy |
6.0 km |
32:00 |
5:20 |
|
| 6/2/2008 |
Run |
summer course |
Easy |
10.5 km |
53:00 |
5:03 |
|
| 6/2/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 6/3/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 6/4/2008 |
Run |
Random Route |
Fartlek |
7.0 km |
32:00 |
4:35 |
|
| 6/5/2008 |
Run |
10km training run |
Tempo |
9.5 km |
36:00 |
3:48 |
|
| 6/6/2008 |
Run |
10km training run |
Easy |
10.0 km |
42:00 |
4:12 |
|
| 6/7/2008 |
Run |
Random Route |
Easy |
11.0 km |
52:00 |
4:44 |
|
| 6/8/2008 |
Run |
waikanae river run |
Long |
19.0 km |
1:27:00 |
4:35 |
|
| 6/9/2008 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 6/10/2008 |
Run |
10km training run |
Easy |
10.0 km |
43:00 |
4:18 |
|
| 6/11/2008 |
Run |
Random Route |
Fartlek |
7.0 km |
32:00 |
4:35 |
|
| 6/14/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 6/14/2008 |
Run |
Random Race |
Race |
4.0 km |
13:15 |
3:19 |
|
| 6/15/2008 |
Run |
waikanae river run |
Long |
19.0 km |
1:34:00 |
4:57 |
|
| 6/16/2008 |
Run |
10km training run |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 6/17/2008 |
Run |
Random Route |
Fartlek |
6.0 km |
30:00 |
5:00 |
|
| 6/18/2008 |
Run |
Random Route |
Easy |
7.0 km |
37:00 |
5:18 |
|
| 6/18/2008 |
Run |
waikanae park speed/hill work |
Interval |
2.0 km |
5:53 |
2:57 |
|
| 6/21/2008 |
Run |
Random Route |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 6/21/2008 |
Run |
Random Race |
Race |
4.0 km |
14:20 |
3:35 |
|
| 6/22/2008 |
Run |
Random Route |
Easy |
10.0 km |
40:00 |
4:00 |
|
| 6/23/2008 |
Run |
10km training run |
Easy |
10.0 km |
|
|
|
| 6/24/2008 |
Run |
10km training run |
Easy |
9.0 km |
38:00 |
4:14 |
|
| 6/26/2008 |
Run |
Random Route |
Easy |
9.0 km |
50:00 |
5:34 |
|
| 6/26/2008 |
Run |
waikanae park speed/hill work |
Interval |
3.0 km |
|
|
|
| 6/27/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 6/28/2008 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/28/2008 |
Run |
Random Route |
Easy |
3.0 km |
15:00 |
5:00 |
|
| 6/28/2008 |
Run |
Random Route |
Tempo |
4.0 km |
14:00 |
3:30 |
|
| 6/29/2008 |
Run |
waikanae river run |
Long |
19.0 km |
1:25:00 |
4:29 |
|
| 6/30/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 7/1/2008 |
Run |
Random Route |
Easy |
9.0 km |
50:00 |
5:34 |
|
| 7/1/2008 |
Run |
waikanae park speed/hill work |
Interval |
4.0 km |
11:56 |
2:59 |
|
| 7/2/2008 |
Run |
10km training run |
Easy |
9.0 km |
|
|
|
| 7/3/2008 |
Run |
10km training run |
Easy |
5.0 km |
|
|
|
| 7/3/2008 |
Run |
Random Route |
Tempo |
4.0 km |
|
|
|
| 7/4/2008 |
Run |
10km training run |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 7/5/2008 |
Run |
Random Route |
Easy |
11.0 km |
50:00 |
4:33 |
|
| 7/6/2008 |
Run |
Random Route |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 7/7/2008 |
Run |
waikanae river run |
Easy |
19.0 km |
1:25:00 |
4:29 |
|
| 7/8/2008 |
Run |
10km training run |
Easy |
10.0 km |
46:00 |
4:36 |
|