| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 7/18/2011 |
Weights |
|
|
|
|
|
 |
| 7/18/2011 |
Run |
|
Fartlek |
3.0 km |
|
|
|
| 7/21/2011 |
Weights |
|
|
|
30:00 |
|
|
| 7/24/2011 |
Weights |
|
|
|
|
|
|
| 8/15/2011 |
Weights |
|
|
|
|
|
|
| 12/3/2011 |
Run |
|
Trail Race |
6.0 km |
33:39 |
5:37 |
|
| 7/31/2012 |
Run |
|
Easy |
5.0 km |
20:49 |
4:10 |
|
| 4/27/2013 |
Run |
1.8 around the block |
Easy |
1.8 km |
9:48 |
5:27 |
|
| 6/18/2013 |
Run |
1k cool down |
Easy |
1.0 km |
7:01 |
7:01 |
|
| 11/6/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:14 |
5:42 |
|
| 11/13/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:30 |
5:48 |
|
| 11/20/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:50 |
5:56 |
|
| 9/18/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:50 |
5:32 |
|
| 10/9/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:20 |
5:44 |
|
| 11/13/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:55 |
5:58 |
|
| 3/12/2013 |
Run |
2.5k warm up |
Tempo |
2.5 km |
11:41 |
4:41 |
|
| 5/21/2013 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:11 |
5:17 |
|
| 5/28/2013 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:11 |
5:17 |
|
| 5/22/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:00 |
6:00 |
|
| 6/12/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:52 |
6:26 |
|
| 6/19/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:51 |
6:26 |
|
| 10/9/2012 |
Run |
2k cool down |
Easy |
2.0 km |
11:40 |
5:50 |
|
| 11/27/2012 |
Run |
2k cool down |
Easy |
2.0 km |
10:40 |
5:20 |
|
| 6/23/2012 |
Run |
2k warm up |
Easy |
2.0 km |
12:30 |
6:15 |
|
| 7/31/2012 |
Run |
2k warm up |
Easy |
2.0 km |
9:45 |
4:53 |
|
| 11/6/2012 |
Run |
2k warm up |
Easy |
2.0 km |
10:11 |
5:06 |
|
| 6/18/2013 |
Run |
2k warm up |
Easy |
2.0 km |
12:01 |
6:01 |
|
| 10/29/2011 |
Run |
3 ENGEN'S BIG MAMA |
Long |
33.7 km |
3:10:40 |
5:40 |
|
| 12/16/2011 |
Run |
3Anchor,Promonade&Campsbay drive |
Hill |
17.0 km |
1:18:00 |
4:36 |
|
| 2/25/2012 |
Run |
3Anchor,Promonade&Campsbay drive |
Long |
20.7 km |
2:01:08 |
5:52 |
|
| 7/24/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:20 |
5:47 |
|
| 7/31/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:23 |
5:48 |
|
| 9/18/2012 |
Run |
3k cool down |
Easy |
3.0 km |
15:17 |
5:06 |
|
| 5/28/2013 |
Run |
3k cool down |
Easy |
3.0 km |
16:11 |
5:24 |
|
| 7/19/2011 |
Run |
3k time trial |
Race |
3.0 km |
12:16 |
4:06 |
|
| 11/27/2012 |
Run |
3k warm up |
Easy |
3.0 km |
15:24 |
5:08 |
|
| 7/26/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:03 |
4:25 |
|
| 8/2/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:43 |
4:57 |
|
| 8/23/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:29 |
4:18 |
|
| 9/6/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:21 |
4:17 |
|
| 9/13/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:05 |
4:25 |
|
| 9/27/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:08 |
4:14 |
|
| 10/4/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:56 |
4:24 |
|
| 10/11/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:15 |
4:27 |
|
| 10/25/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:04 |
4:13 |
|
| 11/8/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
20:44 |
4:09 |
|
| 11/15/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:45 |
4:57 |
|
| 11/22/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
23:57 |
4:48 |
|
| 11/29/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:45 |
4:21 |
|
| 12/6/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 12/13/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:56 |
4:36 |
|
| 12/20/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:30 |
4:18 |
|
| 1/17/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:43 |
4:21 |
|
| 1/24/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:33 |
4:19 |
|
| 1/31/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 2/7/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:34 |
4:07 |
|
| 2/21/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:19 |
4:16 |
|
| 2/28/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
19:49 |
3:58 |
|
| 3/6/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:26 |
4:18 |
|
| 3/13/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
22:40 |
4:32 |
|
| 3/20/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:30 |
4:06 |
|
| 3/27/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:15 |
4:03 |
|
| 4/3/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
24:42 |
4:57 |
|
| 4/10/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
22:54 |
4:35 |
|
| 5/8/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:19 |
4:16 |
|
| 5/15/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:48 |
4:10 |
|
| 5/22/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:48 |
4:22 |
|
| 5/29/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:09 |
4:14 |
|
| 6/5/2012 |
Run |
5k Time Trial |
Easy |
5.0 km |
21:11 |
4:15 |
|
| 6/12/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:50 |
4:10 |
|
| 6/19/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:32 |
4:07 |
|
| 7/10/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 7/17/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:48 |
4:10 |
|
| 7/24/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:30 |
4:06 |
|
| 8/7/2012 |
Run |
5k Time Trial |
Tempo |
5.0 km |
23:56 |
4:48 |
|
| 8/21/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:23 |
4:17 |
|
| 9/18/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
22:04 |
4:25 |
|
| 9/25/2012 |
Run |
5k Time Trial |
Easy |
5.0 km |
25:21 |
5:05 |
|
| 10/2/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:34 |
4:19 |
|
| 10/9/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:29 |
4:18 |
|
| 10/16/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
23:51 |
4:47 |
|
| 11/6/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:51 |
4:11 |
|
| 11/13/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:55 |
4:11 |
|
| 11/20/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:32 |
4:07 |
|
| 11/27/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:54 |
4:11 |
|
| 12/11/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:06 |
4:14 |
|
| 1/15/2013 |
Run |
5k Time Trial |
Tempo |
5.0 km |
23:56 |
4:48 |
|
| 1/22/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
21:01 |
4:13 |
|
| 1/29/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
20:22 |
4:05 |
|
| 2/12/2013 |
Run |
5k Time Trial |
Easy |
5.0 km |
21:38 |
4:20 |
|
| 2/19/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
21:55 |
4:23 |
|
| 2/26/2013 |
Run |
5k Time Trial |
Easy |
5.0 km |
22:03 |
4:25 |
|
| 3/5/2013 |
Run |
5k Time Trial |
Tempo |
5.0 km |
23:53 |
4:47 |
|
| 3/12/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
21:32 |
4:19 |
|
| 4/16/2013 |
Run |
5k Time Trial |
Easy |
5.0 km |
27:04 |
5:25 |
|
| 4/23/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
22:25 |
4:29 |
|
| 5/14/2013 |
Run |
5k Time Trial |
Easy |
5.0 km |
22:36 |
4:32 |
|
| 5/21/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
22:14 |
4:27 |
|
| 5/28/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
21:40 |
4:20 |
|
| 6/4/2013 |
Run |
5k Time Trial |
Race |
5.0 km |
21:40 |
4:20 |
|