| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 1/7/2007 |
Weights |
|
|
|
|
|
 |
| 1/9/2007 |
Weights |
|
|
|
|
|
|
| 1/10/2007 |
Weights |
|
|
|
|
|
|
| 1/22/2007 |
Weights |
|
|
|
|
|
|
| 2/18/2007 |
Weights |
|
|
|
|
|
|
| 12/18/2007 |
Weights |
|
|
|
|
|
|
| 11/28/2011 |
Run |
Warmup |
Default |
0.5 km |
1:34 |
3:01 |
|
| 12/12/2011 |
Run |
warm up |
Default |
0.4 km |
1:38 |
4:42 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.6 km |
2:39 |
4:17 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.6 km |
2:51 |
4:32 |
|
| 7/6/2011 |
Run |
Warmup |
Club Run |
0.6 km |
2:55 |
4:53 |
|
| 8/19/2009 |
Run |
warm up |
Easy |
0.6 km |
2:56 |
4:59 |
|
| 7/19/2007 |
Run |
Random Route |
Easy |
0.5 km |
3:00 |
6:40 |
|
| 8/10/2011 |
Run |
Warmup |
Easy |
0.6 km |
3:07 |
5:08 |
|
| 7/23/2011 |
Run |
Warmup |
Default |
0.6 km |
3:13 |
5:16 |
|
| 9/1/2010 |
Run |
warm up |
Easy |
0.6 km |
3:13 |
5:03 |
|
| 9/2/2009 |
Run |
warm up |
Easy |
0.6 km |
3:21 |
5:25 |
|
| 12/21/2011 |
Run |
|
Default |
0.6 km |
3:22 |
5:38 |
|
| 7/20/2011 |
Run |
Warmup |
Easy |
0.6 km |
3:27 |
5:29 |
|
| 9/21/2011 |
Run |
warm up |
Easy |
0.6 km |
3:35 |
5:53 |
|
| 8/29/2011 |
Run |
|
Interval |
0.8 km |
3:36 |
4:24 |
|
| 2/15/2012 |
Run |
Warmup |
Easy |
0.6 km |
3:54 |
6:06 |
|
| 10/17/2011 |
Run |
warm up |
Interval |
0.8 km |
3:57 |
5:08 |
|
| 10/3/2011 |
Run |
1km Time Trial |
Interval |
1.0 km |
3:59 |
3:55 |
|
| 6/1/2007 |
Run |
Amsterdam. The Netherlands |
Easy |
0.6 km |
4:00 |
6:15 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.0 km |
4:01 |
3:54 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.8 km |
4:02 |
5:10 |
|
| 12/1/2011 |
Run |
short |
Club Run |
0.7 km |
4:04 |
5:40 |
|
| 8/29/2011 |
Run |
|
Interval |
0.8 km |
4:10 |
5:10 |
|
| 11/7/2011 |
Run |
1km Repeats |
Interval |
1.0 km |
4:12 |
4:07 |
|
| 3/25/2009 |
Run |
warm up |
Easy |
0.8 km |
4:14 |
5:39 |
|
| 4/24/2010 |
Run |
warm up |
Easy |
0.7 km |
4:28 |
6:03 |
|
| 11/4/2009 |
Run |
warm up |
Easy |
1.0 km |
4:30 |
4:42 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.0 km |
4:31 |
4:24 |
|
| 12/12/2011 |
Run |
Chrysalis Academy Track |
Interval |
1.0 km |
4:32 |
4:28 |
|
| 4/21/2010 |
Run |
warm up |
Easy |
0.9 km |
4:45 |
5:21 |
|
| 5/5/2010 |
Run |
warm up |
Easy |
0.9 km |
4:46 |
5:26 |
|
| 1/26/2010 |
Run |
club to gym and back |
Easy |
0.8 km |
4:47 |
5:59 |
|
| 4/28/2010 |
Run |
warm up |
Easy |
0.9 km |
4:59 |
5:52 |
|
| 5/12/2010 |
Run |
warm up |
Easy |
0.9 km |
5:00 |
5:34 |
|
| 8/13/2011 |
Run |
Warmup |
Easy |
0.8 km |
5:28 |
6:51 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:31 |
4:29 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.2 km |
5:40 |
4:44 |
|
| 10/24/2011 |
Run |
warm up |
Easy |
1.1 km |
5:40 |
4:59 |
|
| 11/9/2011 |
Run |
warm up |
Easy |
1.3 km |
5:41 |
4:33 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:45 |
4:41 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:56 |
4:58 |
|
| 10/3/2011 |
Run |
warm up |
Easy |
1.2 km |
6:13 |
5:03 |
|
| 12/30/2009 |
Run |
warm up |
Easy |
0.7 km |
6:57 |
9:48 |
|
| 11/23/2011 |
Run |
warm up |
Easy |
1.2 km |
6:58 |
5:49 |
|
| 7/27/2011 |
Run |
Warmup |
Easy |
1.5 km |
7:08 |
4:40 |
|
| 4/4/2007 |
Run |
Buy Electricty loop |
Easy |
1.4 km |
7:26 |
5:19 |
|
| 3/6/2007 |
Run |
Buy Electricty loop |
Easy |
1.3 km |
7:40 |
5:49 |
|
| 11/7/2011 |
Run |
Warmup |
Default |
1.6 km |
7:58 |
4:54 |
|
| 10/10/2011 |
Run |
warm up |
Interval |
1.7 km |
8:22 |
5:05 |
|
| 6/28/2006 |
Run |
Random Route |
Easy |
1.5 km |
8:30 |
5:40 |
|
| 11/7/2011 |
Run |
Cool down |
Default |
2.0 km |
9:03 |
4:32 |
|
| 8/29/2011 |
Run |
|
Interval |
2.0 km |
9:03 |
4:29 |
|
| 8/8/2011 |
Run |
Warmup |
Interval |
1.6 km |
9:03 |
5:32 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
2.1 km |
9:06 |
4:24 |
|
| 12/5/2011 |
Run |
Chrysalis Academy Track |
Interval |
2.0 km |
9:45 |
4:47 |
|
| 5/22/2011 |
Run |
Warmup |
Easy |
1.6 km |
9:54 |
6:05 |
|
| 4/18/2010 |
Run |
Recovery run |
Easy |
2.1 km |
9:55 |
4:45 |
|
| 2/22/2009 |
Run |
Running to the start |
Easy |
1.8 km |
9:58 |
5:40 |
|
| 9/17/2006 |
Run |
Mile End Rd 1km Interval |
Interval |
2.0 km |
10:00 |
5:00 |
|
| 9/11/2006 |
Run |
Mile End Rd 1km Interval |
Interval |
2.0 km |
10:10 |
5:05 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
2.0 km |
10:24 |
5:06 |
|
| 7/13/2010 |
Run |
Norman Henshelwood intervals |
Club Run |
2.4 km |
11:09 |
4:45 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
2.5 km |
12:00 |
4:53 |
|
| 9/10/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/11/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/12/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/13/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/17/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/18/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/19/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/20/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/21/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/25/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/26/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/27/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 9/28/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/1/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/2/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/3/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/4/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/5/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/8/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/9/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/10/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/11/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/15/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/16/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/17/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/18/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/19/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/22/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/23/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/24/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|
| 10/25/2007 |
Run |
Morning Dash |
Easy |
2.0 km |
14:00 |
7:00 |
|