| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/19/2014 |
Run |
Beacon Hill-Dallas Rd. |
Tempo (LT) |
10.3 km |
52:00 |
5:05 |
 |
| 2/24/2014 |
Run |
Rockland |
Easy |
6.1 km |
38:00 |
6:17 |
|
| 2/26/2014 |
Run |
Beacon Hill + mile loop |
Hills |
8.4 km |
53:23 |
6:22 |
|
| 2/27/2014 |
Treadmill |
YMCA |
Easy |
5.3 km |
30:00 |
5:40 |
|
| 3/1/2014 |
Run |
Esquimalt Lagoon |
Long (LSD) |
14.2 km |
1:26:25 |
6:05 |
|
| 3/3/2014 |
Run |
Fairfield-Dallas Rd. |
Easy |
9.1 km |
1:00:00 |
6:37 |
|
| 3/4/2014 |
Weights |
|
|
|
15:00 |
|
|
| 3/4/2014 |
Gym Cardio |
YMCA |
Elliptical |
5.0 km |
30:00 |
6:00 |
|
| 3/6/2014 |
Run |
Galloping Goose |
Intervals |
5.3 km |
30:00 |
5:40 |
|
| 3/8/2014 |
Run |
Uptown/Wilkinson/Mt. Doug Loop |
Long (LSD) |
26.2 km |
2:35:26 |
5:56 |
|
| 3/9/2014 |
Run |
Fairfield-Dallas Rd. |
Easy |
10.8 km |
1:03:32 |
5:55 |
|
| 3/11/2014 |
Strength Tr. |
|
Random |
|
20:00 |
|
|
| 3/11/2014 |
Gym Cardio |
YMCA |
Elliptical |
5.0 km |
30:00 |
6:00 |
|
| 3/12/2014 |
Run |
Rockland U-Hills, St. Charles/Gonzales |
Hills |
11.6 km |
1:17:58 |
6:44 |
|
| 3/13/2014 |
Run |
Songhees Waterfront |
Easy |
6.4 km |
36:44 |
5:46 |
|
| 3/13/2014 |
Strength Tr. |
|
Random |
|
20:00 |
|
|
| 3/15/2014 |
Run |
Oak Bay Half+@ |
Long (LSD) |
29.2 km |
3:00:00 |
6:10 |
|
| 3/17/2014 |
Run |
TC10k course |
Easy |
11.4 km |
1:04:12 |
5:40 |
|
| 3/18/2014 |
Weights |
|
|
|
|
|
|
| 3/18/2014 |
Gym Cardio |
YMCA |
Elliptical |
6.0 km |
45:00 |
7:30 |
|
| 3/19/2014 |
Run |
Galloping Goose |
Tempo (LT) |
10.1 km |
1:10:45 |
7:02 |
|
| 3/21/2014 |
Strength Tr. |
|
Random |
|
20:00 |
|
|
| 3/21/2014 |
Treadmill |
YMCA |
Easy |
7.0 km |
45:00 |
6:26 |
|
| 3/22/2014 |
Run |
Hillside Mall-Beaver/Elk Lake |
Long (LSD) |
32.8 km |
3:28:21 |
6:22 |
|
| 3/23/2014 |
Run |
Beacon Hill-Dallas Rd. |
Easy |
5.7 km |
32:40 |
5:42 |
|
| 3/25/2014 |
Gym Cardio |
YMCA |
Elliptical |
5.3 km |
45:00 |
8:30 |
|
| 3/25/2014 |
Strength Tr. |
YMCA |
Random |
|
20:00 |
|
|
| 3/26/2014 |
Run |
Seven Sisters |
Hills |
8.8 km |
54:39 |
6:14 |
|
| 3/27/2014 |
Run |
Y-Fort-St. Charles St. |
Easy |
5.5 km |
31:07 |
5:42 |
|
| 3/27/2014 |
Strength Tr. |
YMCA |
Random |
|
30:00 |
|
|
| 3/29/2014 |
Run |
Gold Stream-Happy Valley |
Easy |
18.5 km |
1:42:37 |
5:33 |
|
| 3/31/2014 |
Run |
Fairfield-Dallas Rd. |
Tempo (LT) |
9.3 km |
54:54 |
5:55 |
|
| 4/2/2014 |
Gym Cardio |
YMCA |
Elliptical |
5.0 km |
40:00 |
8:00 |
|
| 4/2/2014 |
Strength Tr. |
YMCA |
Random |
|
30:00 |
|
|
| 4/2/2014 |
Run |
Galloping Goose |
Tempo (LT) |
12.3 km |
1:19:12 |
6:28 |
|
| 4/3/2014 |
Strength Tr. |
YMCA |
Random |
|
30:00 |
|
|
| 4/3/2014 |
Run |
Yates/Fort St. |
Easy |
8.6 km |
51:22 |
6:01 |
|
| 4/5/2014 |
Run |
Lochside Trail to Sidney |
Long (LSD) |
28.9 km |
2:52:02 |
5:58 |
|
| 4/7/2014 |
Run |
TC10k course variation |
Easy |
9.5 km |
55:00 |
5:48 |
|
| 4/9/2014 |
Run |
YMCA-Galloping Goose |
Easy |
8.0 km |
45:00 |
5:38 |
|
| 4/9/2014 |
Strength Tr. |
YMCA |
Random |
|
25:00 |
|
|
| 4/12/2014 |
Run |
Cedar Hill/Gorge/Royal Oak |
Long (LSD) |
21.3 km |
2:18:24 |
6:31 |
|
| 4/12/2014 |
Run |
|
Long (LSD) |
0.2 km |
1:18 |
5:55 |
|
| 4/12/2014 |
Run |
Cedar Hill/Gorge/Royal Oak |
Long (LSD) |
12.5 km |
1:12:32 |
5:50 |
|
| 4/15/2014 |
Strength Tr. |
@Home |
Random |
|
15:00 |
|
|
| 4/16/2014 |
Run |
Beacon Hill + mile loop |
Intervals |
10.2 km |
1:03:47 |
6:15 |
|
| 4/17/2014 |
Run |
YMCA |
Easy |
7.0 km |
45:00 |
6:26 |
|
| 4/18/2014 |
Strength Tr. |
YMCA |
Random |
|
20:00 |
|
|
| 4/19/2014 |
Run |
Thetis Lake-Craigflower Rd.-Esquimalt |
Long (LSD) |
22.8 km |
2:27:00 |
6:27 |
|
| 4/21/2014 |
Run |
Fort-Richmond-Richardson |
Easy |
7.3 km |
48:35 |
6:41 |
|
| 4/22/2014 |
Run |
Beacon Hill-Dallas Rd. |
Easy |
4.7 km |
24:45 |
5:18 |
|
| 4/23/2014 |
Run |
Dallas-Clover Pt. |
Speed (VO2Max) |
6.9 km |
50:04 |
7:16 |
|
| 4/26/2014 |
Run |
Sidney-Land's End Loop |
Long (LSD) |
16.9 km |
1:38:43 |
5:52 |
|
| 4/30/2014 |
Run |
Beacon Hill + mini loop |
Tempo (LT) |
5.5 km |
33:50 |
6:08 |
|
| 4/30/2014 |
Strength Tr. |
Home |
Random |
|
15:00 |
|
|
| 5/2/2014 |
Run |
Dallas-Clover Pt. |
Easy |
5.4 km |
29:41 |
5:28 |
|
| 5/4/2014 |
Run |
BMO Vancouver Marathon |
Race |
42.6 km |
3:53:43 |
5:30 |
|
| 5/10/2014 |
Run |
Vic West |
Easy |
7.0 km |
41:19 |
5:53 |
|
| 5/12/2014 |
Weights |
|
|
|
25:00 |
|
|
| 5/12/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 5/13/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
35:00 |
|
|
| 5/13/2014 |
Strength Tr. |
YMCA |
Core |
|
25:00 |
|
|
| 5/14/2014 |
Run |
Vic High School Track |
Intervals |
8.1 km |
43:46 |
5:26 |
|
| 5/17/2014 |
Run |
Shelbourne-Richmond |
Long (LSD) |
16.1 km |
1:30:06 |
5:36 |
|
| 5/19/2014 |
Run |
FR-Dallas Rd. |
Easy |
6.2 km |
36:56 |
5:59 |
|
| 5/21/2014 |
Run |
Beacon Hill + mini loop |
Intervals |
4.9 km |
24:43 |
5:06 |
|
| 5/24/2014 |
Run |
Goose-Colquitz Trail-Gorge |
Long (LSD) |
17.5 km |
1:39:40 |
5:41 |
|
| 5/26/2014 |
Gym Cardio |
YMCA |
Steps/Stairs |
|
30:00 |
|
|
| 5/26/2014 |
Rowing Machine |
YMCA |
Cardio |
2.0 km |
10:00 |
5:00 |
|
| 5/28/2014 |
Run |
FR-Dallas Rd. |
Long (LSD) |
9.0 km |
51:37 |
5:45 |
|
| 5/29/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 5/29/2014 |
Strength Tr. |
YMCA |
Core |
|
15:00 |
|
|
| 5/31/2014 |
Run |
FR-Songhee |
Long (LSD) |
9.5 km |
54:36 |
5:44 |
|
| 6/2/2014 |
Run |
Fort-RIchmond-Fairfield |
Easy |
7.6 km |
41:30 |
5:28 |
|
| 6/3/2014 |
Weights |
|
|
|
15:00 |
|
|
| 6/3/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 6/4/2014 |
Run |
FR-Songhee |
Easy |
8.2 km |
47:21 |
5:47 |
|
| 6/5/2014 |
Weights |
|
|
|
20:00 |
|
|
| 6/5/2014 |
Run |
YMCA-Barnfield Park |
Easy |
6.4 km |
35:24 |
5:34 |
|
| 6/7/2014 |
Run |
FR-partial TC10k |
Long (LSD) |
9.6 km |
1:00:57 |
6:21 |
|
| 6/9/2014 |
Weights |
|
|
|
20:00 |
|
|
| 6/9/2014 |
Rowing Machine |
YMCA |
Cardio |
2.0 km |
10:00 |
5:00 |
|
| 6/9/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 6/10/2014 |
Weights |
|
|
|
20:00 |
|
|
| 6/10/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 6/11/2014 |
Run |
FR-Rockland-Dallas |
Long (LSD) |
7.2 km |
41:16 |
5:43 |
|
| 6/14/2014 |
Run |
FR-Cedar Hill Golf Course |
Long (LSD) |
11.2 km |
1:04:23 |
5:45 |
|
| 6/16/2014 |
Run |
Dallas Rd.-Ogden Pt.-Library |
Tempo (LT) |
7.7 km |
40:08 |
5:15 |
|
| 6/18/2014 |
Run |
FR-Clover Pt. |
Easy |
5.7 km |
32:38 |
5:43 |
|
| 6/19/2014 |
Run |
FR-Songhee |
Easy |
5.5 km |
30:01 |
5:26 |
|
| 6/19/2014 |
Strength Tr. |
YMCA |
Core |
|
15:00 |
|
|
| 6/21/2014 |
Run |
Beacon Hill + mile loop |
Tempo (LT) |
6.0 km |
33:16 |
5:33 |
|
| 6/22/2014 |
Yoga/Stretch |
@Home |
Bck./hips/hamstg |
|
45:00 |
|
|
| 6/23/2014 |
Gym Cardio |
YMCA |
Elliptical |
|
30:00 |
|
|
| 6/23/2014 |
Strength Tr. |
YMCA |
Core |
|
20:00 |
|
|
| 6/23/2014 |
Yoga/Stretch |
@Home |
Bck./hips/hamstg |
|
50:00 |
|
|
| 6/23/2014 |
Run |
Fairfield-Dallas Rd. |
Easy |
6.0 km |
32:13 |
5:23 |
|
| 6/25/2014 |
Yoga/Stretch |
@Home |
Bck./hips/hamstg |
|
50:00 |
|
|
| 6/25/2014 |
Run |
FR-Track |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 6/26/2014 |
Strength Tr. |
YMCA |
Core |
|
20:00 |
|
|