| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/11/2014 |
Run |
Sutherland to Bindea Street |
Recovery |
6.0 km |
30:35 |
5:05 |
 |
| 4/10/2014 |
Run |
Goodlife treadmill |
Recovery |
8.0 km |
44:28 |
5:34 |
|
| 4/9/2014 |
Run |
11 km run past tennis courts up and back |
Marathon pace |
11.2 km |
56:48 |
5:04 |
|
| 4/8/2014 |
Run |
lap coachwood, behind school, lap coachwood |
Recovery |
8.3 km |
42:31 |
5:10 |
|
| 4/6/2014 |
Run |
21 km around behind school, to lights, back round school |
Medium long |
21.3 km |
1:48:48 |
5:07 |
|
| 4/5/2014 |
Run |
11km to lights, visits behind the school |
Marathon pace |
11.1 km |
55:08 |
5:00 |
|
| 4/4/2014 |
Run |
Behind highschool |
Recovery |
8.2 km |
45:22 |
5:31 |
|
| 4/3/2014 |
Run |
14 km alfords point |
Marathon pace |
14.1 km |
1:09:01 |
4:54 |
|
| 4/2/2014 |
Run |
10 alfords point |
Recovery |
9.2 km |
50:15 |
5:28 |
|
| 4/1/2014 |
Run |
laps of coachwood |
Easy |
13.1 km |
1:07:08 |
5:08 |
|
| 3/27/2014 |
Run |
10k route x 2 and up around the school |
Medium long |
19.4 km |
1:48:02 |
5:34 |
|
| 3/26/2014 |
Run |
10 alfords point |
Easy |
10.0 km |
55:44 |
5:34 |
|
| 3/25/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.2 km |
59:51 |
5:21 |
|
| 3/23/2014 |
Run |
3 laps to lights, last one some extra behind school |
Long |
36.0 km |
3:09:39 |
5:16 |
|
| 3/22/2014 |
Run |
1 coachwood to lights and back |
Recovery |
8.4 km |
43:54 |
5:16 |
|
| 3/21/2014 |
Run |
straight to lights and back |
Easy |
7.1 km |
38:11 |
5:24 |
|
| 3/21/2014 |
Run |
Sutherland to Bindea Street |
Recovery |
6.1 km |
32:08 |
5:18 |
|
| 3/20/2014 |
Run |
2 x laps to lights |
Medium long |
22.6 km |
1:58:52 |
5:16 |
|
| 3/19/2014 |
Run |
18km behind school mainly |
Interval VO2 max |
18.1 km |
1:32:44 |
5:08 |
|
| 3/18/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
51:51 |
5:11 |
|
| 3/16/2014 |
Run |
3 laps of alfos 10k |
Long |
34.1 km |
3:00:16 |
5:18 |
|
| 3/15/2014 |
Run |
10 alfords point |
Easy |
10.8 km |
59:59 |
5:32 |
|
| 3/14/2014 |
Run |
12 km to lights and around the school |
Recovery |
12.2 km |
1:06:06 |
5:26 |
|
| 3/13/2014 |
Run |
21 km around behind school, to lights, back round school |
Medium long |
21.2 km |
1:51:10 |
5:15 |
|
| 3/12/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
54:38 |
5:28 |
|
| 3/11/2014 |
Run |
14 km alfords point |
Interval VO2 max |
14.5 km |
1:15:29 |
5:13 |
|
| 3/9/2014 |
Run |
25k alfords point |
Marathon pace |
28.5 km |
2:20:31 |
4:57 |
|
| 3/7/2014 |
Run |
19km behind the school mainly |
Medium long |
19.5 km |
1:42:49 |
5:17 |
|
| 3/6/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
53:36 |
5:22 |
|
| 3/5/2014 |
Run |
2 x laps to lights |
Medium long |
24.2 km |
2:02:30 |
5:04 |
|
| 3/4/2014 |
Run |
18 to lights home and around school |
Interval VO2 max |
18.0 km |
1:32:04 |
5:07 |
|
| 3/2/2014 |
Run |
2 laps to lights |
Long |
30.0 km |
2:37:50 |
5:16 |
|
| 3/1/2014 |
Run |
15km behind school |
Marathon pace |
15.0 km |
1:15:03 |
5:00 |
|
| 2/28/2014 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:36 |
5:30 |
|
| 2/27/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
53:39 |
5:21 |
|
| 2/26/2014 |
Run |
22 km two laps modified 10k course |
Medium long |
22.6 km |
1:55:23 |
5:07 |
|
| 2/25/2014 |
Run |
14 km alfords point |
Interval VO2 max |
14.1 km |
1:14:51 |
5:18 |
|
| 2/23/2014 |
Run |
35k alfords point |
Long |
35.4 km |
3:05:13 |
5:14 |
|
| 2/22/2014 |
Run |
1 coachwood to lights and back |
Recovery |
8.1 km |
44:03 |
5:28 |
|
| 2/21/2014 |
Run |
19km behind the school mainly |
Tempo |
19.0 km |
1:33:12 |
4:55 |
|
| 2/20/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
56:32 |
5:39 |
|
| 2/19/2014 |
Run |
twice to lights, then the crossing and back |
Medium long |
24.2 km |
2:08:07 |
5:18 |
|
| 2/18/2014 |
Run |
10 alfords point |
Recovery |
10.1 km |
52:56 |
5:16 |
|
| 2/16/2014 |
Run |
25k alfords point |
Marathon pace |
25.1 km |
2:03:46 |
4:56 |
|
| 2/13/2014 |
Run |
10 alfords point |
Easy |
10.1 km |
55:28 |
5:32 |
|
| 2/12/2014 |
Run |
3km warm up, 8k behind the school, 3k cool down |
Tempo |
14.0 km |
1:07:49 |
4:51 |
|
| 2/11/2014 |
Run |
alfos to sutherland |
Easy |
16.2 km |
1:28:37 |
5:29 |
|
| 2/10/2014 |
Run |
Sutherland to Bindea Street |
Recovery |
5.0 km |
27:56 |
5:34 |
|
| 2/9/2014 |
Run |
twice to the lights, then twice around the school |
Long |
34.0 km |
2:58:36 |
5:16 |
|
| 2/7/2014 |
Run |
4.5 laps coachwood |
Recovery |
6.0 km |
31:36 |
5:15 |
|
| 2/6/2014 |
Run |
2 10k laps the around high school |
Medium long |
21.3 km |
1:52:33 |
5:18 |
|
| 2/5/2014 |
Run |
10 alfords point |
Easy |
10.1 km |
53:00 |
5:15 |
|
| 2/4/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
55:29 |
5:33 |
|
| 2/2/2014 |
Run |
2 10k laps the around high school |
Long |
26.0 km |
2:19:38 |
5:22 |
|
| 2/1/2014 |
Run |
home to menai metro |
Recovery |
6.6 km |
36:18 |
5:33 |
|
| 1/31/2014 |
Run |
18km behind school mainly |
Tempo |
18.0 km |
1:29:20 |
4:58 |
|
| 1/30/2014 |
Run |
Goodlife treadmill |
Easy |
11.0 km |
1:01:20 |
5:35 |
|
| 1/29/2014 |
Run |
from mechanic at sutho, round school x 3 |
Medium long |
18.0 km |
1:38:26 |
5:28 |
|
| 1/28/2014 |
Run |
14 km |
Easy |
14.1 km |
1:14:33 |
5:18 |
|
| 1/26/2014 |
Run |
warm down at menai |
Recovery |
1.4 km |
8:16 |
5:57 |
|
| 1/26/2014 |
Run |
menai fun run 8.2 |
Race |
8.2 km |
34:25 |
4:12 |
|
| 1/26/2014 |
Run |
warm up before menai |
Easy |
3.0 km |
18:02 |
5:58 |
|
| 1/25/2014 |
Run |
4 laps of coachwood |
Easy |
5.4 km |
28:33 |
5:20 |
|
| 1/24/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.0 km |
57:31 |
5:14 |
|
| 1/23/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:30:27 |
5:36 |
|
| 1/21/2014 |
Run |
3 laps of alfos 10k |
Long |
32.0 km |
2:49:20 |
5:18 |
|
| 1/19/2014 |
Run |
noosa |
Easy |
13.2 km |
1:09:16 |
5:15 |
|
| 1/18/2014 |
Run |
noosa |
Easy |
6.1 km |
33:30 |
5:28 |
|
| 1/17/2014 |
Run |
noosa |
Easy |
11.2 km |
58:07 |
5:13 |
|
| 1/16/2014 |
Run |
noosa |
Easy |
11.0 km |
57:31 |
5:14 |
|
| 1/15/2014 |
Run |
noosa |
Medium long |
16.1 km |
1:23:38 |
5:12 |
|
| 1/13/2014 |
Run |
noosa |
Easy |
10.1 km |
51:14 |
5:04 |
|
| 1/12/2014 |
Run |
noosa |
Easy |
12.3 km |
1:05:48 |
5:21 |
|
| 1/10/2014 |
Run |
10k route x 2 and up around the school |
Long |
29.1 km |
2:29:28 |
5:09 |
|
| 1/9/2014 |
Run |
1 coachwood to lights and back |
Easy |
8.4 km |
44:37 |
5:20 |
|
| 1/8/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.6 km |
1:01:01 |
5:17 |
|
| 1/7/2014 |
Run |
menai fun run, then home |
Tempo |
14.6 km |
1:25:12 |
5:51 |
|
| 1/5/2014 |
Run |
|
Long |
26.0 km |
2:14:46 |
5:11 |
|
| 1/3/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.1 km |
57:43 |
5:13 |
|
| 1/2/2014 |
Run |
10k speedwork |
Interval VO2 max |
10.4 km |
52:21 |
5:02 |
|
| 1/1/2014 |
Run |
culburra 13km |
Easy |
13.5 km |
1:10:17 |
5:12 |
|
| 12/31/2013 |
Run |
run home from menai fun run |
Marathon pace |
6.4 km |
30:22 |
4:43 |
|
| 12/31/2013 |
Run |
menai fun run part 2 |
Easy |
5.1 km |
35:11 |
6:51 |
|
| 12/31/2013 |
Run |
menai fun run part 1 |
Easy |
3.1 km |
19:43 |
6:26 |
|
| 12/29/2013 |
Run |
22 km two laps modified 10k course |
Long |
22.0 km |
1:53:26 |
5:10 |
|
| 12/27/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
11.2 km |
1:00:35 |
5:24 |
|
| 12/26/2013 |
Run |
lap coachwood, up to crossing, laps behind school, back same |
Tempo |
11.0 km |
53:19 |
4:51 |
|
| 12/24/2013 |
Run |
down to bignell st and back |
Hill |
11.0 km |
59:13 |
5:23 |
|
| 12/23/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
11.1 km |
58:25 |
5:15 |
|
| 12/21/2013 |
Run |
20k alfords poing illawong lots of loops |
Long |
20.0 km |
1:46:30 |
5:20 |
|
| 12/20/2013 |
Run |
around coachwood |
Easy |
5.0 km |
27:53 |
5:33 |
|
| 12/19/2013 |
Run |
around coachwood |
Easy |
2.0 km |
11:09 |
5:28 |
|
| 12/19/2013 |
Run |
possible 5k behind school |
Time trial |
5.0 km |
20:16 |
4:03 |
|
| 12/19/2013 |
Run |
|
Easy |
3.0 km |
16:15 |
5:23 |
|
| 12/18/2013 |
Run |
alfords point 1 coachwood, back around school, one coachwood |
Easy |
10.1 km |
54:11 |
5:23 |
|
| 12/17/2013 |
Run |
alfords point round the back of the highschool |
Easy |
13.3 km |
1:10:09 |
5:17 |
|