| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 4/15/2008 |
Bike |
Random Route |
Race |
|
|
|
 |
| 4/22/2008 |
Run |
Random Route |
Easy |
|
1:00 |
|
|
| 3/6/2009 |
Run |
summer course |
Easy |
|
44:00 |
|
|
| 11/6/2009 |
Run |
Random Route |
Fartlek |
|
31:00 |
|
|
| 3/22/2010 |
Run |
Random Route |
Easy |
|
38:00 |
|
|
| 7/4/2010 |
Run |
Random Route |
Easy |
|
43:00 |
|
|
| 7/8/2010 |
Run |
Random Route |
Easy |
|
43:00 |
|
|
| 4/15/2011 |
Weights |
|
|
|
|
|
|
| 5/16/2011 |
Run |
Random Route |
Easy |
|
31:00 |
|
|
| 9/24/2011 |
Run |
Random Route |
Easy |
|
37:02 |
|
|
| 7/19/2012 |
Run |
Random Route |
Easy |
|
1:00 |
|
|
| 7/19/2012 |
Run |
Random Route |
Easy |
|
1:00 |
|
|
| 7/19/2012 |
Run |
Random Route |
Easy |
|
1:00 |
|
|
| 4/7/2008 |
Run |
Random Route |
Easy |
1.0 km |
|
|
|
| 4/10/2008 |
Run |
Random Route |
Easy |
0.1 km |
|
|
|
| 4/11/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/1/2008 |
Run |
Random Route |
Tempo |
1.0 m |
|
|
|
| 5/2/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/8/2008 |
Run |
Random Route |
Race |
1.0 m |
|
|
|
| 5/17/2008 |
Run |
Random Route |
Race |
1.0 m |
|
|
|
| 5/22/2008 |
Run |
Random Race |
Race |
1.0 m |
|
|
|
| 5/23/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 5/24/2008 |
Bike |
Random Route |
Easy |
20.0 km |
|
|
|
| 5/27/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 6/2/2008 |
Run |
Random Route |
Easy |
1.0 m |
|
|
|
| 6/23/2008 |
Run |
10km training run |
Easy |
10.0 km |
|
|
|
| 6/26/2008 |
Run |
waikanae park speed/hill work |
Interval |
3.0 km |
|
|
|
| 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 |
|
|
|
| 7/11/2008 |
Run |
Random Route |
Easy |
6.0 km |
|
|
|
| 7/12/2008 |
Run |
Random Route |
Long |
10.0 km |
|
|
|
| 7/15/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/20/2008 |
Run |
Random Route |
Easy |
6.0 km |
|
|
|
| 7/23/2008 |
Run |
Random Route |
Easy |
5.0 km |
|
|
|
| 7/26/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/27/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/28/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 7/29/2008 |
Run |
Random Route |
Easy |
10.0 km |
|
|
|
| 9/19/2008 |
Run |
Random Route |
Easy |
5.0 km |
|
|
|
| 12/17/2008 |
Run |
Random Route |
Long |
10.0 km |
|
|
|
| 6/19/2010 |
Run |
Random Race |
Race |
6.0 km |
|
|
|
| 7/2/2011 |
Run |
Random Race |
Race |
5.0 km |
|
|
|
| 11/6/2011 |
Bike |
Random Route |
Easy |
10.0 km |
|
|
|
| 5/18/2008 |
Run |
waikanae river run |
Long |
18.0 km |
1:25 |
0:05 |
|
| 7/29/2008 |
Run |
waikanae park speed/hill work |
Interval |
3.0 km |
2:50 |
0:57 |
|
| 2/24/2011 |
Run |
Track work |
Interval |
1600.0 m |
3:12 |
2:00 |
|
| 7/12/2012 |
Run |
Random Route |
Interval |
3.0 km |
7:00 |
2:20 |
|
| 1/6/2012 |
Run |
Random Route |
Interval |
3.0 km |
7:03 |
2:21 |
|
| 1/10/2012 |
Run |
Random Route |
Interval |
3.4 km |
7:54 |
2:22 |
|
| 1/14/2012 |
Run |
Random Route |
Race |
400.0 m |
0:57 |
2:23 |
|
| 9/11/2012 |
Run |
Random Route |
Interval |
2.5 km |
5:59 |
2:24 |
|
| 2/17/2011 |
Run |
Track work |
Interval |
1.4 km |
3:25 |
2:27 |
|
| 2/2/2010 |
Run |
Track work |
Interval |
1.6 km |
3:55 |
2:27 |
|
| 3/14/2012 |
Run |
Random Route |
Interval |
2.7 km |
6:40 |
2:29 |
|
| 1/29/2010 |
Run |
Track work |
Interval |
1400.0 m |
3:28 |
2:29 |
|
| 2/16/2009 |
Run |
Random Race |
Race |
400.0 m |
1:00 |
2:30 |
|
| 2/13/2010 |
Run |
Random Route |
Interval |
1.0 km |
2:30 |
2:30 |
|
| 3/4/2010 |
Run |
Random Route |
Interval |
400.0 m |
1:00 |
2:30 |
|
| 1/20/2011 |
Run |
Track work |
Interval |
1.8 km |
4:30 |
2:30 |
|
| 6/13/2011 |
Run |
Track work |
Interval |
4.4 km |
11:00 |
2:30 |
|
| 2/2/2012 |
Run |
Random Route |
Interval |
3.8 km |
9:30 |
2:30 |
|
| 12/4/2010 |
Run |
Track work |
Interval |
1800.0 m |
4:33 |
2:32 |
|
| 1/15/2011 |
Run |
Track work |
Interval |
1800.0 m |
4:33 |
2:32 |
|
| 1/17/2012 |
Run |
Random Route |
Interval |
2.5 km |
6:20 |
2:32 |
|
| 2/24/2009 |
Run |
Random Race |
Race |
400.0 m |
1:01 |
2:33 |
|
| 2/16/2010 |
Run |
Track work |
Interval |
1600.0 m |
4:04 |
2:33 |
|
| 11/30/2010 |
Run |
Track work |
Interval |
2.0 km |
5:08 |
2:34 |
|
| 11/17/2011 |
Run |
Random Route |
Hill |
3.5 km |
9:00 |
2:35 |
|
| 11/11/2010 |
Run |
Track work |
Interval |
1600.0 m |
4:07 |
2:35 |
|
| 2/9/2011 |
Run |
Track work |
Interval |
1600.0 m |
4:08 |
2:35 |
|
| 1/14/2012 |
Run |
Random Route |
Race |
800.0 m |
2:04 |
2:35 |
|
| 3/7/2011 |
Run |
Track work |
Interval |
5.6 km |
14:30 |
2:36 |
|
| 11/6/2010 |
Run |
Track work |
Interval |
1.6 km |
4:09 |
2:36 |
|
| 9/6/2011 |
Run |
Track session |
Interval |
3.2 km |
8:19 |
2:36 |
|
| 3/16/2010 |
Run |
Track work |
Interval |
1.8 km |
4:41 |
2:37 |
|
| 11/22/2010 |
Run |
Track work |
Interval |
1.6 km |
4:10 |
2:37 |
|
| 2/9/2010 |
Run |
Track work |
Interval |
1617.0 m |
4:13 |
2:37 |
|
| 7/15/2008 |
Run |
waikanae park speed/hill work |
Interval |
6.0 km |
15:40 |
2:37 |
|
| 1/31/2011 |
Run |
Track work |
Interval |
1800.0 m |
4:44 |
2:38 |
|
| 2/8/2012 |
Run |
Random Route |
Interval |
2.4 km |
6:20 |
2:39 |
|
| 3/9/2011 |
Run |
Random Race |
Race |
800.0 m |
2:07 |
2:39 |
|
| 2/4/2010 |
Run |
Track work |
Interval |
2400.0 m |
6:23 |
2:40 |
|
| 1/24/2009 |
Run |
Random Route |
Interval |
500.0 m |
1:20 |
2:40 |
|
| 11/10/2011 |
Run |
Random Route |
Interval |
3.0 km |
8:00 |
2:40 |
|
| 2/11/2012 |
Run |
Random Route |
Race |
1500.0 m |
4:00 |
2:40 |
|
| 7/26/2012 |
Run |
Random Route |
Interval |
3.0 km |
8:00 |
2:40 |
|
| 2/15/2011 |
Run |
Track work |
Interval |
3.4 km |
9:12 |
2:43 |
|
| 2/14/2009 |
Run |
Random Route |
Interval |
1600.0 m |
4:20 |
2:43 |
|
| 1/23/2012 |
Run |
Random Route |
Race |
1500.0 m |
4:05 |
2:44 |
|
| 7/18/2012 |
Run |
Random Route |
Interval |
3.3 km |
9:00 |
2:44 |
|
| 2/28/2012 |
Run |
Random Route |
Interval |
4.0 km |
10:58 |
2:45 |
|
| 3/8/2008 |
Run |
Random Race |
Race |
800.0 m |
2:12 |
2:45 |
|
| 2/19/2011 |
Run |
Random Race |
Race |
1.5 km |
4:08 |
2:46 |
|
| 2/18/2012 |
Run |
Random Route |
Race |
1500.0 m |
4:08 |
2:46 |
|
| 7/9/2008 |
Run |
waikanae park speed/hill work |
Interval |
5.0 km |
13:48 |
2:46 |
|
| 1/22/2011 |
Run |
Random Race |
Race |
1500.0 m |
4:09 |
2:46 |
|
| 2/24/2009 |
Run |
Random Race |
Race |
800.0 m |
2:13 |
2:47 |
|
| 3/22/2009 |
Run |
Random Race |
Race |
0.8 km |
2:13 |
2:47 |
|
| 7/5/2011 |
Run |
Random Route |
Interval |
5.0 km |
13:53 |
2:47 |
|