Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
4/25/2007 Run
Random Route
 Fartlek 6.0 mi 46:00 7:40
4/27/2007 Run
Random Route
 Easy 7.0 mi 52:00 7:26
4/29/2007 Run
Random Route
 Easy 11.2 mi 1:20:00 7:09
5/2/2007 Run
Random Route
 Hill   54:00  
5/4/2007 Run
Random Route
 Easy   43:30  
5/6/2007 Run
Random Route
 Easy 8.3 mi 58:04 7:00
5/9/2007 Run
Random Route
 Hill 7.0 mi 52:00 7:26
5/14/2007 Run
Long Parkway Loop
 Tempo 3.6 mi 23:38 6:34
5/16/2007 Run
Random Route
 Fartlek 5.0 mi 37:00 7:24
5/18/2007 Run
Long Parkway Loop
 Easy 3.6 mi 25:40 7:08
5/20/2007 Run
Random Route
 Race 10.0 km 41:48 6:44
5/23/2007 Run
Random Route
 Tempo 6.5 mi 45:00 6:56
5/25/2007 Run
Random Route
 Easy 4.0 mi 29:00 7:15
5/27/2007 Run
1/2 Route
 Long 11.4 mi 1:26:00 7:34
5/29/2007 Run
Random Route
 Race 5.0 mi 31:41 6:21
5/30/2007 Run
Random Route
 Easy 4.5 mi 33:00 7:20
6/2/2007 Run
Random Route
 Tempo 4.0 mi 26:40 6:40
6/4/2007 Run
Random Route
 Easy 5.0 mi 34:00 6:48
6/7/2007 Run
Random Route
 Easy 8.0 mi 56:00 7:00
6/8/2007 Run
Random Route
 Interval 3.3 mi    
6/9/2007 Run
Parkway Short
 Tempo 2.1 mi 13:40 6:31
6/10/2007 Run
Pods House 1/2 Marathon Course
 Long 12.8 mi 1:41:00 7:56
6/13/2007 Run
Tettenhall Green and Mount Route
 Hill 4.2 mi 41:30 9:53
6/15/2007 Run
Short Tettenhall and Parkway
 Easy 4.2 mi 30:25 7:17
6/17/2007 Run
Bradshaws, Patshull, Pattingham
 Long 15.3 mi 2:02:00 7:58
6/19/2007 Run
Tettenhall, Mount, Whightwick, Perton Golf
 Tempo 5.3 mi 35:47 6:48
6/21/2007 Run
10k Tettenhall
 Tempo 6.2 mi 40:50 6:33
6/25/2007 Run
Random Route
 Easy 6.9 mi 51:00 7:23
6/27/2007 Run
Compton Uni and Whightwick Bank
 Easy 7.3 mi 55:00 7:31
6/30/2007 Run
Long Parkway Loop
 Tempo 3.6 mi 22:39 6:18
7/3/2007 Run
Tettenhall, Mount, Whightwick, Perton Golf
 Easy 5.3 mi 37:27 7:07
7/4/2007 Run
Long Parkway Loop
 Easy 3.6 mi 24:08 6:43
7/7/2007 Run
Random Route
 Easy 9.2 mi 1:07:00 7:17
7/9/2007 Run
Random Route
 Tempo 3.3 mi 19:45 5:57
7/12/2007 Run
Nurton Hill
 Easy 8.0 mi 1:01:00 7:39
7/15/2007 Run
Codsall Wood
 Long 10.9 mi 1:21:04 7:27
7/20/2007 Run
Compton Uni and Whightwick Bank
 Easy 7.3 mi 49:38 6:47
7/23/2007 Run
Compton Uni and Whightwick Bank
 Easy 7.3 mi 54:30 7:27
7/24/2007 Run
Long Parkway Loop
 Easy 3.6 mi 25:00 6:57
7/30/2007 Run
Random Route
 Easy 3.5 mi 24:30 7:00
7/31/2007 Run
Tettenhall, Mount, Whightwick, Perton Golf
 Easy 5.3 mi 41:56 7:58
8/1/2007 Run
Random Route
 Easy 7.5 mi 1:02:00 8:16
8/2/2007 Run
Tettenhall Short Loop
 Easy 3.8 mi 29:02 7:38
8/6/2007 Run
Tettenhall Short Loop
 Easy 3.8 mi 26:26 6:57
8/8/2007 Run
Nurton Hill
 Easy 8.0 mi 1:00:20 7:34
8/15/2007 Run
Tettenhall Green and Mount Route
 Easy 4.2 mi 31:30 7:30
8/19/2007 Run
Compton Uni and Whightwick Bank
 Easy 7.3 mi 55:26 7:34
8/21/2007 Run
Random Route
 Tempo 3.0 mi 21:00 7:00
9/4/2007 Run
Tettenhall Short Loop
 Easy 3.8 mi 26:56 7:05
9/12/2007 Run
Long Parkway Loop
 Easy 3.6 mi 24:38 6:51
11/2/2009 Run
Mount road, Dippons lane, Tettenhall 30 mins
 Easy 3.9 mi 33:00 8:29
11/3/2009 Run
Gym Warm Down
 Easy 1.9 mi 13:54 7:22
11/9/2009 Run
tettenhall loop
 Easy 3.7 mi 27:48 7:34
11/19/2009 Run
tettenhall loop
 Easy 3.7 mi 27:45 7:33
11/22/2009 Run
Home, Whightwick, Compton, Tettenhall
 Easy 4.7 mi 33:38 7:14
11/24/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Tempo 3.2 mi 22:28 7:00
11/27/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 4.7 mi 31:30 6:43
11/30/2009 Run
work 45 min
 Easy 6.1 mi 48:00 7:54
12/7/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 3.2 mi 23:30 7:20
12/10/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 5.8 mi 43:20 7:29
12/14/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Interval 9600.0 m 40:00 6:43
12/17/2009 Run
work stone cross 40 min
 Easy 5.5 mi 39:50 7:19
12/20/2009 Run
50 min out and back bradshaws
 Easy 6.6 mi 50:33 7:43
12/21/2009 Run
Hill Course
 Tempo 2.0 mi 14:00 7:00
12/25/2009 Run
home, green, dog, wrottersley, yew tree, hill
 Easy 3.2 mi 22:32 7:02
12/28/2009 Bike   Easy 15.0 mi 1:00:00 4:00
12/29/2009 Run
35 min tettenhall golf course loop
 Easy 4.5 mi 34:08 7:32
12/31/2009 Bike
35 min tettenhall golf course loop
 Easy 15.0 mi 1:00:00 4:00
1/2/2010 Run
40 min perton tettenhall
 Easy 5.4 mi 40:42 7:29
1/3/2010 Bike
40 min perton tettenhall
 Easy 25.0 mi 2:00:00 4:48
1/5/2010 Run
home, grenn, crown, yew tree, hill 30 min loop
 Easy 3.7 mi 28:00 7:41
1/6/2010 Run
Mount road, Dippons lane, Tettenhall 30 mins
 Easy 3.9 mi 29:28 7:35
1/9/2010 Run
Mount road, Dippons lane, Tettenhall 30 mins
 Easy 6.2 mi 46:00 7:26
1/11/2010 Run
1 hour bradshawas loop
 Easy 7.4 mi 1:00:00 8:09
1/12/2010 Weights       40:00  
1/13/2010 Run
1 hour bradshawas loop
 Interval 4.0 mi 30:00 7:30
1/14/2010 Weights       45:00  
1/15/2010 Run
holloway, shell, newbridge, st peters, steps
 Easy 4.9 mi 37:24 7:43
1/17/2010 Run
1 hour bradshawas loop
 Easy 7.4 mi 54:39 7:25
1/19/2010 Weights       1:00:00  
1/20/2010 Run
Home, Whightwick, Compton, Tettenhall
 Tempo 4.7 mi 30:49 6:38
1/24/2010 Run
Sunday cross country
 Long 8.2 mi 1:03:50 7:50
1/25/2010 Run
5 mile loop
 Tempo 5.1 mi 33:33 6:39
1/27/2010 Run
5 mile loop
 Tempo 5.1 mi 34:36 6:52
1/29/2010 Run
6 mile loop
 Easy 6.0 mi 43:00 7:13
1/31/2010 Run
10 mile loop
 Long 10.1 mi 1:15:29 7:30
2/1/2010 Run
5 mile loop
 Easy 5.1 mi 37:28 7:26
2/2/2010 Run
work 45 min
 Easy 6.2 mi 45:34 7:19
2/3/2010 Run
6 mile loop
 Easy 6.3 mi 46:56 7:25
2/4/2010 Run
6 mile loop
 Interval 4.0 mi 28:00 7:00
2/6/2010 Run
6.3 off road compton
 Easy 6.3 mi 52:20 8:19
2/7/2010 Run
90 mins canal
 Long 12.0 mi 1:31:25 7:36
2/8/2010 Run
5 mile loop
 Tempo 5.1 mi 34:18 6:48
2/9/2010 Run
work 3-4 mile tempo
 Tempo 3.7 mi 25:04 6:45
2/10/2010 Run
6 mile loop
 Easy 6.3 mi 48:23 7:39
2/11/2010 Run
6 mile loop
 Interval 3.0 mi 21:00 7:00
2/13/2010 Run
6.3 off road compton
 Easy 6.3 mi 48:58 7:47
2/14/2010 Run
14 mile 1hr 45mins
 Long 14.1 mi 1:44:38 7:27
2/15/2010 Run
14 mile 1hr 45mins
 Easy 4.5 mi 33:08 7:22
2/16/2010 Bike
40 min perton tettenhall
 Easy 20.0 mi 2:00:00 6:00
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