| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 9/26/2013 |
Run |
|
Interval |
8.0 km |
|
|
 |
| 9/26/2013 |
Run |
|
Easy |
2.0 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 |
|
| 10/6/2013 |
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 |
|
|
|
| 10/10/2013 |
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 |
|
| 10/14/2013 |
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 |
|
Personal Best |
5.0 km |
18:02 |
3:37 |
|
| 10/17/2013 |
Run |
|
Easy |
8.5 km |
39:38 |
4:40 |
|
| 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 |
2.0 km |
10:55 |
5:28 |
|
| 12/3/2013 |
Run |
|
Easy |
10.5 km |
45:48 |
4:22 |
|
| 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 |
|
| 1/22/2014 |
Run |
|
Interval |
8.6 m |
49:58 |
96:50:05 |
|
| 1/23/2014 |
Run |
|
Hill |
6.6 km |
35:48 |
5:26 |
|
| 1/24/2014 |
Weights |
|
|
|
30:00 |
|
|
| 1/25/2014 |
Run |
|
Easy |
10.0 km |
50:35 |
5:04 |
|
| 1/26/2014 |
Run |
|
Long |
10.0 km |
1:00:00 |
6:00 |
|
| 1/28/2014 |
Run |
|
Interval |
5.0 km |
17:20 |
3:28 |
|
| 1/28/2014 |
Weights |
|
|
|
|
|
|
| 1/29/2014 |
Run |
|
Interval |
8.0 km |
44:23 |
5:33 |
|
| 1/30/2014 |
Run |
|
Hill |
6.0 km |
35:00 |
5:50 |
|
| 1/30/2014 |
Run |
|
Easy |
4.0 km |
20:59 |
5:15 |
|
| 1/31/2014 |
Run |
|
Easy |
6.0 km |
31:06 |
5:11 |
|
| 2/2/2014 |
Run |
|
Interval |
10.0 km |
39:00 |
3:54 |
|
| 2/3/2014 |
Run |
|
Interval |
4.0 km |
14:17 |
3:35 |
|
| 2/4/2014 |
Run |
|
Easy |
10.0 km |
52:23 |
5:15 |
|
| 2/5/2014 |
Weights |
|
|
|
1:00:00 |
|
|
| 2/6/2014 |
Run |
|
Hill |
10.0 km |
50:50 |
5:05 |
|
| 2/10/2014 |
Run |
|
Interval |
4.0 km |
|
|
|
| 2/11/2014 |
Run |
|
Easy |
6.0 km |
29:40 |
4:57 |
|
| 2/12/2014 |
Run |
|
Easy |
10.0 km |
43:09 |
4:19 |
|
| 2/14/2014 |
Run |
|
Easy |
10.0 km |
42:46 |
4:17 |
|
| 2/15/2014 |
Run |
|
Easy |
10.0 km |
43:01 |
4:19 |
|
| 2/16/2014 |
Run |
|
Easy |
15.0 km |
1:08:20 |
4:34 |
|
| 2/18/2014 |
Sick |
|
Default |
|
|
|
|
| 4/9/2014 |
Bike |
|
Easy |
15.0 km |
45:00 |
3:00 |
|
| 4/10/2014 |
Bike |
|
Long |
21.0 km |
|
|
|
| 4/11/2014 |
Bike |
|
Long |
32.0 km |
1:26:50 |
2:43 |
|
| 4/14/2014 |
Bike |
|
Long |
35.0 km |
1:25:54 |
2:28 |
|
| 4/15/2014 |
Bike |
|
Easy |
10.5 km |
24:20 |
2:20 |
|
| 4/15/2014 |
Bike |
|
Easy |
10.5 km |
25:20 |
2:25 |
|
| 4/21/2014 |
Bike |
|
Easy |
24.0 km |
1:00:00 |
2:30 |
|
| 4/22/2014 |
Bike |
|
Easy |
23.0 km |
55:38 |
2:26 |
|
| 4/25/2014 |
Bike |
|
Long |
40.0 km |
1:48:00 |
2:42 |
|
| 4/27/2014 |
Bike |
|
Tempo |
20.0 km |
50:00 |
2:30 |
|
| 4/28/2014 |
Run |
|
Easy |
2.0 km |
10:36 |
5:18 |
|
| 4/28/2014 |
Bike |
|
Tempo |
11.6 km |
33:00 |
2:51 |
|
| 4/30/2014 |
Bike |
|
Hill |
15.7 km |
47:00 |
3:00 |
|
| 4/30/2014 |
Run |
|
Easy |
2.0 km |
9:45 |
4:53 |
|
| 5/1/2014 |
Run |
|
Easy |
2.0 km |
8:07 |
4:04 |
|
| 5/2/2014 |
Run |
|
Easy |
2.0 km |
9:00 |
4:30 |
|
| 5/4/2014 |
Run |
|
Easy |
2.5 km |
11:00 |
4:24 |
|
| 5/5/2014 |
Bike |
|
Easy |
55.0 km |
2:55:00 |
3:11 |
|
| 5/6/2014 |
Run |
|
Easy |
2.3 km |
10:38 |
4:44 |
|
| 5/6/2014 |
Bike |
|
Easy |
15.0 km |
40:45 |
2:43 |
|
| 5/7/2014 |
Run |
|
Easy |
5.0 km |
26:27 |
5:18 |
|
| 5/7/2014 |
Weights |
|
|
|
|
|
|
| 5/7/2014 |
Bike |
|
Easy |
5.0 km |
13:56 |
2:48 |
|
|