Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
8/31/2013 Run
10 kilometers lap
 Easy 10.0 km 38:30 3:51
8/27/2013 Run   Easy 7.5 km 39:00 5:12
8/25/2013 Run   Race 21.1 km 1:32:52 4:25
8/24/2013 Run   Fartlek 4.0 km    
8/22/2013 Run   Personal Best 5.0 km 18:02 3:37
8/20/2013 Run   Easy 10.0 km 42:02 4:13
8/19/2013 Run   Fartlek 1.0 km    
8/18/2013 Run   Long 20.0 km 1:29:45 4:30
8/17/2013 Run   Fartlek 2.0 km    
8/16/2013 Run   Race Tempo 7.0 km 29:28 4:13
8/15/2013 Run   Easy 14.7 km 1:01:07 4:10
8/14/2013 Run   Easy 8.0 km 35:23 4:26
8/14/2013 Run   Easy 10.8 km 45:00 4:10
8/13/2013 Run   Race Tempo 5.0 km 18:30 3:42
8/12/2013 Run   Long 21.1 km 1:32:38 4:24
8/11/2013 Run
10 kilometers lap
 Easy 10.0 km 39:31 3:58
8/10/2013 Run
10 kilometers lap
 Easy 10.0 km 41:11 4:08
8/8/2013 Run
10 kilometers lap
 Race Tempo 10.0 km 38:40 3:52
8/7/2013 Run   Interval 8.0 km    
8/6/2013 Run
Ngongotaha hill
 Hill 6.5 km 38:16 5:55
8/4/2013 Run   Long 21.5 km 1:31:30 4:16
8/2/2013 Run   Race Tempo 5.0 km 19:25 3:53
8/1/2013 Run
10 kilometers lap
 Interval 10.0 km 40:30 4:03
7/31/2013 Run   Interval 7.0 km 30:15 4:20
7/30/2013 Run   Race Tempo 5.0 km 19:00 3:48
7/29/2013 Run
Hills
 Hill 9.6 km    
7/27/2013 Run   Easy 15.5 km 1:09:00 4:28
7/26/2013 Run   Interval 6.0 km 24:51 4:09
7/25/2013 Run
10 kilometers lap
 Easy 10.0 km 42:32 4:16
7/24/2013 Run   Easy 2.8 km 11:08 3:59
7/22/2013 Run   Long 21.5 km 1:42:34 4:47
7/21/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 20:42 3:46
6/28/2013 Run
10 kilometers lap
 Interval 6.6 km 27:46 4:13
6/26/2013 Run
10 kilometers lap
 Easy 10.0 km 44:22 4:27
6/25/2013 Run
Hills
 Hill 10.0 km    
6/24/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:15 3:52
6/21/2013 Run   Easy 7.0 km 32:01 4:35
6/19/2013 Run   Easy 5.0 km 22:00 4:24
6/14/2013 Run   Easy 4.5 km 20:26 4:33
6/13/2013 Run   Race Tempo 6.0 km    
6/10/2013 Run   Easy 5.0 km 20:15 4:03
6/10/2013 Run   Fartlek 7.5 km 1:15:00 10:00
6/9/2013 Run   Long 15.0 km 1:15:18 5:02
6/7/2013 Run
10 kilometers lap
 Easy 10.0 km 44:30 4:27
6/6/2013 Run   Race Tempo 5.0 km 20:45 4:09
6/5/2013 Run
Hills
 Hill 7.0 km 38:00 5:26
6/3/2013 Run   Easy 5.2 km 21:20 4:07
6/2/2013 Run   Fartlek 10.0 km 55:00 5:30
6/1/2013 Run   Fartlek 4.9 km 22:49 4:40
6/1/2013 Run   Easy 7.0 km 33:07 4:44
5/31/2013 Run
Lake side
 Easy 2.6 km 10:22 4:00
5/23/2013 Run   Interval 5.0 km 30:00 6:00
5/22/2013 Run
Hills
 Hill 8.0 km 50:00 6:15
5/20/2013 Run
10 kilometers lap
 Long 21.4 km 1:55:00 5:23
5/4/2013 Run
5.5 plus 10km track
 Race 5.5 km 21:28 3:55
5/1/2013 Run   Race Tempo 5.5 km 21:23 3:54
4/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:37 4:05
4/28/2013 Run   Race Tempo 5.5 km 21:04 3:50
4/27/2013 Run   Race Tempo 5.5 km 21:38 3:56
4/25/2013 Run
Lake side
 Race Tempo 2.6 km 10:28 4:02
4/22/2013 Run
5.5 plus 10km track
 Race Tempo 10.5 km 49:00 4:40
4/21/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:07 3:51
4/21/2013 Run   Race Tempo   33:33  
4/19/2013 Run   Race Tempo 5.5 km 22:41 4:08
4/18/2013 Run   Race Tempo   17:47  
4/14/2013 Run
Lake side
 Race Tempo 2.6 km 10:15 3:57
4/7/2013 Run   Race Tempo   30:30  
4/5/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:10 3:51
3/31/2013 Run   Race Tempo   30:00  
3/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:46 4:09
3/29/2013 Run
Lake side
 Race Tempo 2.6 km 10:46 4:09
3/28/2013 Run   Race Tempo 5.5 km 21:41 3:57
3/23/2013 Run   Race Tempo 4.0 km 20:03 5:01
3/20/2013 Run   Race Tempo 4.5 km 20:33 4:34
3/19/2013 Run   Race Tempo 7.5 km 52:51 7:03
3/18/2013 Run   Race Tempo 4.5 km 22:14 4:57
3/17/2013 Run
Lake side
 Easy 2.6 km 24:30 9:26
3/15/2013 Run
Lake side
 Race Tempo 2.6 km 10:14 3:57
3/12/2013 Run   Race Tempo 5.6 km 22:38 4:03
3/11/2013 Run   Race Tempo 2.8 km 10:22 3:43
3/7/2013 Run   Race Tempo 5.6 km 23:05 4:08
3/6/2013 Run   Race Tempo 2.8 km 10:28 3:45
3/5/2013 Run   Race Tempo 5.6 km 23:30 4:12
3/3/2013 Run
5.5 plus 10km track
 Race Tempo 5.5 km 21:05 3:50
3/3/2013 Run   Race Tempo 2.8 km 10:42 3:50
3/1/2013 Run   Race Tempo 5.0 km 26:45 5:21
2/28/2013 Run   Race Tempo 2.8 km 10:46 3:51
2/23/2013 Run   Race Tempo 2.8 km 11:07 3:59
2/23/2013 Run   Race Tempo 2.8 km 11:15 4:02
2/22/2013 Run   Race Tempo 2.8 km 11:15 4:02
2/19/2013 Run   Race Tempo 2.8 km 11:11 4:00
2/17/2013 Run   Easy 2.8 km 11:40 4:10
2/16/2013 Run   Easy 3.0 km 14:00 4:40
2/14/2013 Run   Easy 3.0 km 12:10 4:04
2/13/2013 Run   Easy 3.0 km 12:20 4:07
2/8/2013 Run   Easy 5.0 km 28:30 5:42
2/6/2013 Run   Easy 3.0 km 14:00 4:40
2/5/2013 Run   Fartlek 5.0 km 30:00 6:00
2/3/2013 Run   Easy 3.0 km 14:00 4:40
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