Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
5/2/2007 |
Run |
Random Route |
Hill |
|
54:00 |
|
|
5/4/2007 |
Run |
Random Route |
Easy |
|
43:30 |
|
|
1/12/2010 |
Weights |
|
|
|
40:00 |
|
|
1/14/2010 |
Weights |
|
|
|
45:00 |
|
|
1/19/2010 |
Weights |
|
|
|
1:00:00 |
|
|
2/17/2010 |
Weights |
|
|
|
1:00 |
|
|
2/20/2010 |
Weights |
|
|
|
1:00:00 |
|
|
6/8/2010 |
Weights |
|
|
|
30:00 |
|
|
6/10/2010 |
Weights |
|
|
|
1:00:00 |
|
|
6/8/2007 |
Run |
Random Route |
Interval |
3.3 mi |
|
|
|
2/18/2010 |
Run |
|
Interval |
6.0 mi |
|
|
|
7/7/2010 |
Run |
|
Hill |
3.0 mi |
|
|
|
5/20/2011 |
Run |
|
Easy |
2.0 mi |
|
|
|
7/30/2011 |
Run |
|
Easy |
1.0 mi |
|
|
|
6/12/2012 |
Bike |
|
Default |
22.6 mi |
56:46 |
2:31 |
|
6/19/2012 |
Bike |
|
Default |
30.8 mi |
1:22:09 |
2:41 |
|
5/29/2012 |
Bike |
|
Default |
33.0 mi |
1:47:21 |
3:16 |
|
5/13/2012 |
Bike |
|
Default |
72.0 mi |
4:00:00 |
3:20 |
|
5/6/2012 |
Bike |
|
Default |
69.9 mi |
3:55:09 |
3:22 |
|
3/30/2012 |
Bike |
|
Default |
35.0 mi |
2:00:00 |
3:26 |
|
4/13/2012 |
Bike |
|
Default |
33.3 mi |
1:55:43 |
3:29 |
|
4/22/2012 |
Bike |
|
Default |
40.3 mi |
2:22:40 |
3:33 |
|
3/26/2012 |
Bike |
|
Long |
39.0 mi |
2:19:00 |
3:34 |
|
6/17/2012 |
Bike |
|
Default |
59.2 mi |
3:31:09 |
3:35 |
|
6/3/2012 |
Bike |
|
Default |
49.3 mi |
3:05:14 |
3:46 |
|
2/22/2012 |
Bike |
|
Default |
12.6 mi |
50:09 |
3:59 |
|
12/28/2009 |
Bike |
|
Easy |
15.0 mi |
1:00:00 |
4:00 |
|
12/31/2009 |
Bike |
35 min tettenhall golf course loop |
Easy |
15.0 mi |
1:00:00 |
4:00 |
|
4/15/2012 |
Bike |
|
Default |
22.3 mi |
1:30:16 |
4:04 |
|
3/14/2012 |
Bike |
|
Default |
12.7 mi |
51:29 |
4:05 |
|
2/20/2012 |
Bike |
|
Default |
12.8 mi |
52:07 |
4:05 |
|
4/20/2011 |
Bike |
|
Default |
13.8 mi |
1:02:38 |
4:33 |
|
1/3/2010 |
Bike |
40 min perton tettenhall |
Easy |
25.0 mi |
2:00:00 |
4:48 |
|
2/2/2011 |
Bike |
|
Easy |
12.3 mi |
1:03:11 |
5:08 |
|
12/22/2011 |
Run |
|
Default |
16.5 mi |
1:27:06 |
5:16 |
|
6/1/2012 |
Bike |
|
Default |
25.6 mi |
2:15:44 |
5:19 |
|
7/20/2011 |
Run |
Telford Park 5km |
Race |
5.0 km |
17:53 |
5:46 |
|
9/17/2011 |
Run |
West Park TT |
Race |
2.9 mi |
16:37 |
5:48 |
|
9/24/2011 |
Run |
Sutton Park Short Leg |
Race |
3.6 mi |
21:19 |
5:52 |
|
5/18/2011 |
Run |
Phoenix Flyer 5k |
Race |
3.0 mi |
18:00 |
5:56 |
|
7/9/2007 |
Run |
Random Route |
Tempo |
3.3 mi |
19:45 |
5:57 |
|
6/8/2011 |
Run |
Shropshire 4 mile |
Race |
3.9 mi |
23:36 |
6:00 |
|
2/16/2010 |
Bike |
40 min perton tettenhall |
Easy |
20.0 mi |
2:00:00 |
6:00 |
|
2/21/2010 |
Bike |
|
Easy |
25.0 mi |
2:30:00 |
6:00 |
|
4/7/2010 |
Bike |
|
Easy |
15.0 mi |
1:30:00 |
6:00 |
|
6/11/2010 |
Bike |
|
Easy |
15.0 mi |
1:30:00 |
6:00 |
|
7/6/2010 |
Bike |
|
Easy |
15.0 mi |
1:30:00 |
6:00 |
|
7/8/2010 |
Bike |
|
Easy |
15.0 mi |
1:30:00 |
6:00 |
|
7/13/2010 |
Bike |
|
Easy |
15.0 mi |
1:30:00 |
6:00 |
|
5/31/2011 |
Bike |
|
Easy |
20.0 mi |
2:00:00 |
6:00 |
|
6/3/2011 |
Bike |
|
Easy |
20.0 mi |
2:00:00 |
6:00 |
|
10/28/2011 |
Bike |
|
Default |
15.0 mi |
1:30:00 |
6:00 |
|
10/30/2011 |
Run |
|
Default |
5.0 mi |
29:57 |
6:01 |
|
6/6/2012 |
Bike |
|
Default |
16.8 mi |
1:42:43 |
6:08 |
|
10/22/2011 |
Run |
Midland Counties XC Aston |
Race |
6.0 km |
22:52 |
6:09 |
|
9/20/2011 |
Run |
|
Tempo |
2.8 mi |
17:20 |
6:11 |
|
7/5/2011 |
Run |
|
Interval |
7.5 mi |
46:26 |
6:12 |
|
4/6/2011 |
Run |
Lilleshall 5 |
Race |
5.0 mi |
31:00 |
6:12 |
|
9/11/2011 |
Run |
Goodrich 10k |
Race |
6.2 mi |
38:37 |
6:14 |
|
9/15/2011 |
Run |
10 x 400m track |
Default |
3.8 mi |
23:46 |
6:17 |
|
3/5/2010 |
Run |
2.5 |
Tempo |
2.5 mi |
15:43 |
6:18 |
|
6/30/2007 |
Run |
Long Parkway Loop |
Tempo |
3.6 mi |
22:39 |
6:18 |
|
9/2/2011 |
Run |
TIME TRIAL |
Tempo |
3.4 mi |
21:28 |
6:19 |
|
5/29/2007 |
Run |
Random Route |
Race |
5.0 mi |
31:41 |
6:21 |
|
4/26/2010 |
Run |
5 mile loop |
Long |
5.1 mi |
32:13 |
6:23 |
|
4/5/2012 |
Bike |
|
Default |
9.0 mi |
57:58 |
6:25 |
|
11/27/2011 |
Run |
|
Default |
17.5 mi |
1:52:33 |
6:27 |
|
6/9/2007 |
Run |
Parkway Short |
Tempo |
2.1 mi |
13:40 |
6:31 |
|
3/1/2010 |
Run |
5 mile loop |
Tempo |
5.1 mi |
32:56 |
6:32 |
|
10/27/2011 |
Run |
|
Default |
9.5 mi |
1:02:00 |
6:32 |
|
4/12/2010 |
Run |
5 mile loop |
Tempo |
5.1 mi |
33:00 |
6:33 |
|
10/13/2011 |
Run |
|
Tempo |
4.4 mi |
28:27 |
6:33 |
|
6/21/2007 |
Run |
10k Tettenhall |
Tempo |
6.2 mi |
40:50 |
6:33 |
|
5/14/2007 |
Run |
Long Parkway Loop |
Tempo |
3.6 mi |
23:38 |
6:34 |
|
1/20/2010 |
Run |
Home, Whightwick, Compton, Tettenhall |
Tempo |
4.7 mi |
30:49 |
6:38 |
|
1/25/2010 |
Run |
5 mile loop |
Tempo |
5.1 mi |
33:33 |
6:39 |
|
6/2/2007 |
Run |
Random Route |
Tempo |
4.0 mi |
26:40 |
6:40 |
|
6/21/2010 |
Run |
home, green, dog, wrottersley, yew tree, hill |
Tempo |
3.2 mi |
21:24 |
6:40 |
|
5/5/2011 |
Run |
|
Easy |
4.5 mi |
30:00 |
6:40 |
|
11/3/2011 |
Run |
|
Interval |
9.0 mi |
1:00:00 |
6:40 |
|
10/1/2010 |
Run |
home, green, dog, wrottersley, yew tree, hill |
Easy |
3.2 mi |
21:29 |
6:42 |
|
11/27/2009 |
Run |
home, green, dog, wrottersley, yew tree, hill |
Easy |
4.7 mi |
31:30 |
6:43 |
|
7/4/2007 |
Run |
Long Parkway Loop |
Easy |
3.6 mi |
24:08 |
6:43 |
|
12/14/2009 |
Run |
home, green, dog, wrottersley, yew tree, hill |
Interval |
9600.0 m |
40:00 |
6:43 |
|
3/15/2010 |
Run |
5 mile loop |
Easy |
5.1 mi |
33:55 |
6:43 |
|
3/29/2011 |
Run |
5 mile loop |
Tempo |
4.8 mi |
32:02 |
6:44 |
|
11/7/2011 |
Run |
|
Easy |
6.5 mi |
43:43 |
6:44 |
|
5/20/2007 |
Run |
Random Route |
Race |
10.0 km |
41:48 |
6:44 |
|
2/9/2010 |
Run |
work 3-4 mile tempo |
Tempo |
3.7 mi |
25:04 |
6:45 |
|
7/20/2007 |
Run |
Compton Uni and Whightwick Bank |
Easy |
7.3 mi |
49:38 |
6:47 |
|
5/12/2011 |
Run |
|
Tempo |
4.1 mi |
28:02 |
6:48 |
|
6/19/2007 |
Run |
Tettenhall, Mount, Whightwick, Perton Golf |
Tempo |
5.3 mi |
35:47 |
6:48 |
|
2/8/2010 |
Run |
5 mile loop |
Tempo |
5.1 mi |
34:18 |
6:48 |
|
6/4/2007 |
Run |
Random Route |
Easy |
5.0 mi |
34:00 |
6:48 |
|
4/26/2011 |
Run |
|
Tempo |
5.1 mi |
34:47 |
6:50 |
|
9/12/2007 |
Run |
Long Parkway Loop |
Easy |
3.6 mi |
24:38 |
6:51 |
|
3/6/2011 |
Run |
Ellesmere Half Marathon |
Race |
13.1 mi |
1:29:52 |
6:51 |
|
1/27/2010 |
Run |
5 mile loop |
Tempo |
5.1 mi |
34:36 |
6:52 |
|
4/9/2012 |
Bike |
|
Default |
20.8 mi |
2:22:57 |
6:52 |
|
6/13/2010 |
Run |
5 mile loop |
Easy |
5.1 mi |
34:44 |
6:53 |
|