Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
8/6/2013 Run
Ngongotaha hill
 Hill 6.5 km 38:16 5:55
8/7/2013 Run   Interval 8.0 km    
8/8/2013 Run
10 kilometers lap
 Race Tempo 10.0 km 38:40 3:52
8/10/2013 Run
10 kilometers lap
 Easy 10.0 km 41:11 4:08
8/11/2013 Run
10 kilometers lap
 Easy 10.0 km 39:31 3:58
8/12/2013 Run   Long 21.1 km 1:32:38 4:24
8/13/2013 Run   Race Tempo 5.0 km 18:30 3:42
8/14/2013 Run   Easy 8.0 km 35:23 4:26
8/14/2013 Run   Easy 10.8 km 45:00 4:10
8/15/2013 Run   Easy 14.7 km 1:01:07 4:10
8/16/2013 Run   Race Tempo 7.0 km 29:28 4:13
8/17/2013 Run   Fartlek 2.0 km    
8/18/2013 Run   Long 20.0 km 1:29:45 4:30
8/19/2013 Run   Fartlek 1.0 km    
8/20/2013 Run   Easy 10.0 km 42:02 4:13
8/22/2013 Run   Personal Best 5.0 km 18:02 3:37
8/24/2013 Run   Fartlek 4.0 km    
8/25/2013 Run   Race 21.1 km 1:32:52 4:25
8/27/2013 Run   Easy 7.5 km 39:00 5:12
8/28/2013 Run
10 kilometers lap
 Interval 10.0 km    
8/30/2013 Run   Easy 7.5 km 34:06 4:33
8/31/2013 Run
10 kilometers lap
 Easy 10.0 km 38:30 3:51
8/31/2013 Run   Interval 7.0 km    
9/1/2013 Run   Easy 5.0 km 19:36 3:56
9/2/2013 Run
25 km lap
 Long 25.0 km 1:57:23 4:42
9/3/2013 Run
10 kilometers lap
 Easy 10.0 km 45:32 4:34
9/4/2013 Run   Easy 2.0 km    
9/4/2013 Run   Interval 8.0 km 29:00 3:38
9/5/2013 Run   Fartlek 4.0 km    
9/6/2013 Run
Hills
 Hill 10.5 km    
9/7/2013 Run
10 kilometers lap
 Personal Best 10.0 km 37:10 3:43
9/8/2013 Run   Easy 5.0 km 24:04 4:49
9/9/2013 Run   Long 42.2 km 3:45:23 5:21
9/11/2013 Run
10 kilometers lap
 Race Tempo 10.0 km 38:18 3:50
9/13/2013 Run   Race Tempo 15.0 km 1:01:30 4:06
9/14/2013 Run   Interval 7.0 km 21:32 3:05
9/17/2013 Run
10 kilometers lap
 Easy 10.0 m 40:10 66:56:40
9/18/2013 Run   Personal Best 21.1 km 1:29:00 4:14
9/19/2013 Run
10 kilometers lap
 Easy 10.0 km 42:01 4:13
9/25/2013 Run   Easy 15.5 km 1:06:18 4:17
9/26/2013 Run   Easy 2.0 km    
9/26/2013 Run   Interval 8.0 km    
9/27/2013 Run   Steady 10.0 km 41:00 4:06
9/28/2013 Run   Interval 10.0 km 39:07 3:55
9/30/2013 Run   Personal Best 10.0 km 37:00 3:42
10/1/2013 Run   Steady 5.0 km 18:30 3:42
10/2/2013 Run   Race Tempo 21.1 km 1:34:28 4:29
10/3/2013 Run   Interval 12.0 km 44:00 3:40
10/4/2013 Run
5.5 plus 10km track
 Race Tempo 5.0 km 19:26 3:54
10/4/2013 Run
5.5 plus 10km track
 Steady 5.0 km 20:46 4:10
10/5/2013 Run
10 kilometers lap
 Steady 10.0 km 37:25 3:45
10/6/2013 Run   Easy 5.0 km 23:59 4:48
10/7/2013 Run   Race Tempo 42.2 km 3:43:43 5:19
10/8/2013 Run   Fartlek 2.0 km    
10/9/2013 Run
10 kilometers lap
 Steady 10.0 km 38:29 3:51
10/10/2013 Run   Steady 11.0 km 47:11 4:18
10/11/2013 Run   Recovery 4.6 km 28:18 6:10
10/12/2013 Run   Interval 9.5 km 34:25 3:38
10/13/2013 Run
ACtual 10km
 Easy 10.0 km 39:29 3:57
10/14/2013 Run   Hill 9.0 km    
10/15/2013 Run   Recovery 4.0 km    
10/16/2013 Run   Interval 10.0 km 35:18 3:32
10/17/2013 Run   Easy 8.5 km 39:38 4:40
10/17/2013 Run   Personal Best 5.0 km 18:02 3:37
10/19/2013 Run
10 kilometers lap
 Steady 10.0 km 39:24 3:57
10/20/2013 Run   Long 21.1 km 1:33:33 4:27
10/23/2013 Run   Interval 4.4 km 17:25 3:58
10/23/2013 Run   Steady 5.0 km 20:45 4:09
10/24/2013 Run   Race Tempo 10.0 km 40:00 4:00
10/26/2013 Run   Steady 9.5 km 41:25 4:22
10/29/2013 Run   Easy 9.8 km 41:17 4:13
11/6/2013 Run   Easy 9.6 km 40:34 4:14
11/12/2013 Run   Easy 4.5 km 19:56 4:26
12/1/2013 Run   Easy 3.8 km 22:00 5:48
12/2/2013 Run   Easy 7.0 km 36:30 5:13
12/2/2013 Run   Easy 2.0 km    
12/3/2013 Run   Easy 10.5 km 45:48 4:22
12/3/2013 Run   Easy 2.0 km 10:55 5:28
12/4/2013 Run   Easy 10.2 km 51:52 5:06
12/5/2013 Run   Easy 5.2 km 21:30 4:09
12/6/2013 Run   Easy 9.1 km 21:11 2:20
12/8/2013 Run   Easy 21.4 km 1:43:40 4:51
12/10/2013 Run   Easy 14.7 km 1:10:50 4:50
12/13/2013 Run   Easy 5.3 km 23:40 4:28
12/19/2013 Run   Easy 6.3 km 26:24 4:12
12/22/2013 Run   Easy 9.6 km 39:27 4:07
12/25/2013 Run   Easy 25.0 km 2:15:10 5:25
12/29/2013 Run   Interval 5.6 km    
12/29/2013 Run   Interval 5.6 km    
12/29/2013 Run   Interval 5.6 km    
1/2/2014 Run   Easy 4.1 km 18:43 4:34
1/4/2014 Run   Easy 9.4 km 41:09 4:23
1/5/2014 Run   Hill 13.9 km 1:38:50 7:07
1/7/2014 Run   Interval 4.0 km 15:12 3:48
1/10/2014 Run   Long 36.0 km 4:45:30 7:56
1/15/2014 Run   Hill 7.0 km 32:33 4:39
1/18/2014 Run   Interval 4000.0 m 14:58 3:45
1/19/2014 Run   Race Tempo 8.0 km 36:21 4:33
1/20/2014 Weights       1:15:00  
1/21/2014 Run   Easy 8.0 km 42:38 5:20
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