| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/3/2013 |
Run |
|
Easy |
3.0 km |
14:00 |
4:40 |
 |
| 2/5/2013 |
Run |
|
Fartlek |
5.0 km |
30:00 |
6:00 |
|
| 2/6/2013 |
Run |
|
Easy |
3.0 km |
14:00 |
4:40 |
|
| 2/8/2013 |
Run |
|
Easy |
5.0 km |
28:30 |
5:42 |
|
| 2/13/2013 |
Run |
|
Easy |
3.0 km |
12:20 |
4:07 |
|
| 2/14/2013 |
Run |
|
Easy |
3.0 km |
12:10 |
4:04 |
|
| 2/16/2013 |
Run |
|
Easy |
3.0 km |
14:00 |
4:40 |
|
| 2/17/2013 |
Run |
|
Easy |
2.8 km |
11:40 |
4:10 |
|
| 2/19/2013 |
Run |
|
Race Tempo |
2.8 km |
11:11 |
4:00 |
|
| 2/22/2013 |
Run |
|
Race Tempo |
2.8 km |
11:15 |
4:02 |
|
| 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 |
|
| 2/28/2013 |
Run |
|
Race Tempo |
2.8 km |
10:46 |
3:51 |
|
| 3/1/2013 |
Run |
|
Race Tempo |
5.0 km |
26:45 |
5:21 |
|
| 3/3/2013 |
Run |
|
Race Tempo |
2.8 km |
10:42 |
3:50 |
|
| 3/5/2013 |
Run |
|
Race Tempo |
5.6 km |
23:30 |
4:12 |
|
| 3/6/2013 |
Run |
|
Race Tempo |
2.8 km |
10:28 |
3:45 |
|
| 3/7/2013 |
Run |
|
Race Tempo |
5.6 km |
23:05 |
4:08 |
|
| 3/11/2013 |
Run |
|
Race Tempo |
2.8 km |
10:22 |
3:43 |
|
| 3/12/2013 |
Run |
|
Race Tempo |
5.6 km |
22:38 |
4:03 |
|
| 3/18/2013 |
Run |
|
Race Tempo |
4.5 km |
22:14 |
4:57 |
|
| 3/19/2013 |
Run |
|
Race Tempo |
7.5 km |
52:51 |
7:03 |
|
| 3/20/2013 |
Run |
|
Race Tempo |
4.5 km |
20:33 |
4:34 |
|
| 3/23/2013 |
Run |
|
Race Tempo |
4.0 km |
20:03 |
5:01 |
|
| 3/28/2013 |
Run |
|
Race Tempo |
5.5 km |
21:41 |
3:57 |
|
| 3/31/2013 |
Run |
|
Race Tempo |
|
30:00 |
|
|
| 4/2/2013 |
Bike |
|
Easy |
|
35:00 |
|
|
| 4/7/2013 |
Run |
|
Race Tempo |
|
30:30 |
|
|
| 4/18/2013 |
Run |
|
Race Tempo |
|
17:47 |
|
|
| 4/19/2013 |
Run |
|
Race Tempo |
5.5 km |
22:41 |
4:08 |
|
| 4/21/2013 |
Run |
|
Race Tempo |
|
33:33 |
|
|
| 4/27/2013 |
Run |
|
Race Tempo |
5.5 km |
21:38 |
3:56 |
|
| 4/28/2013 |
Run |
|
Race Tempo |
5.5 km |
21:04 |
3:50 |
|
| 5/1/2013 |
Run |
|
Race Tempo |
5.5 km |
21:23 |
3:54 |
|
| 5/13/2013 |
Run |
|
Hill |
6.0 km |
27:00 |
4:30 |
|
| 5/15/2013 |
Run |
|
Race Tempo |
6.0 km |
30:00 |
5:00 |
|
| 5/22/2013 |
Swim |
|
Breast Stroke |
350.0 m |
|
|
|
| 5/23/2013 |
Run |
|
Interval |
5.0 km |
30:00 |
6:00 |
|
| 5/24/2013 |
Sick |
|
Default |
|
|
|
|
| 5/25/2013 |
Rest Day |
|
Default |
|
|
|
|
| 6/1/2013 |
Run |
|
Easy |
7.0 km |
33:07 |
4:44 |
|
| 6/1/2013 |
Run |
|
Fartlek |
4.9 km |
22:49 |
4:40 |
|
| 6/2/2013 |
Run |
|
Fartlek |
10.0 km |
55:00 |
5:30 |
|
| 6/3/2013 |
Run |
|
Easy |
5.2 km |
21:20 |
4:07 |
|
| 6/6/2013 |
Run |
|
Race Tempo |
5.0 km |
20:45 |
4:09 |
|
| 6/9/2013 |
Run |
|
Long |
15.0 km |
1:15:18 |
5:02 |
|
| 6/10/2013 |
Run |
|
Fartlek |
7.5 km |
1:15:00 |
10:00 |
|
| 6/10/2013 |
Run |
|
Easy |
5.0 km |
20:15 |
4:03 |
|
| 6/13/2013 |
Run |
|
Race Tempo |
6.0 km |
|
|
|
| 6/14/2013 |
Run |
|
Easy |
4.5 km |
20:26 |
4:33 |
|
| 6/19/2013 |
Run |
|
Easy |
5.0 km |
22:00 |
4:24 |
|
| 6/21/2013 |
Run |
|
Easy |
7.0 km |
32:01 |
4:35 |
|
| 6/29/2013 |
Run |
|
Easy |
10.5 km |
50:00 |
4:46 |
|
| 7/1/2013 |
Run |
|
Hill |
4.0 km |
22:37 |
5:40 |
|
| 7/2/2013 |
Run |
|
Easy |
7.0 km |
37:00 |
5:18 |
|
| 7/4/2013 |
Run |
|
Easy |
8.2 km |
37:00 |
4:31 |
|
| 7/6/2013 |
Run |
|
Race Tempo |
5.0 km |
20:30 |
4:06 |
|
| 7/8/2013 |
Run |
|
Long |
15.2 km |
1:15:30 |
4:59 |
|
| 7/10/2013 |
Run |
|
Hill |
8.0 km |
44:33 |
5:35 |
|
| 7/11/2013 |
Run |
|
Easy |
8.2 km |
38:00 |
4:39 |
|
| 7/13/2013 |
Run |
|
Easy |
10.0 km |
44:40 |
4:28 |
|
| 7/15/2013 |
Run |
|
Long |
17.0 km |
1:23:45 |
4:56 |
|
| 7/17/2013 |
Run |
|
Race Tempo |
8.0 km |
35:30 |
4:27 |
|
| 7/20/2013 |
Run |
|
Race Tempo |
10.0 km |
40:30 |
4:03 |
|
| 7/22/2013 |
Run |
|
Long |
21.5 km |
1:42:34 |
4:47 |
|
| 7/24/2013 |
Run |
|
Easy |
2.8 km |
11:08 |
3:59 |
|
| 7/26/2013 |
Run |
|
Interval |
6.0 km |
24:51 |
4:09 |
|
| 7/27/2013 |
Run |
|
Easy |
15.5 km |
1:09:00 |
4:28 |
|
| 7/30/2013 |
Run |
|
Race Tempo |
5.0 km |
19:00 |
3:48 |
|
| 7/31/2013 |
Run |
|
Interval |
7.0 km |
30:15 |
4:20 |
|
| 8/2/2013 |
Bike |
|
Easy |
20.0 km |
36:00 |
1:48 |
|
| 8/2/2013 |
Run |
|
Race Tempo |
5.0 km |
19:25 |
3:53 |
|
| 8/4/2013 |
Run |
|
Long |
21.5 km |
1:31:30 |
4:16 |
|
| 8/7/2013 |
Run |
|
Interval |
8.0 km |
|
|
|
| 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 |
10.8 km |
45:00 |
4:10 |
|
| 8/14/2013 |
Run |
|
Easy |
8.0 km |
35:23 |
4:26 |
|
| 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 |
|
| 8/30/2013 |
Run |
|
Easy |
7.5 km |
34:06 |
4:33 |
|
| 8/31/2013 |
Run |
|
Interval |
7.0 km |
|
|
|
| 9/1/2013 |
Run |
|
Easy |
5.0 km |
19:36 |
3:56 |
|
| 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 |
|
|
|
| 9/8/2013 |
Run |
|
Easy |
5.0 km |
24:04 |
4:49 |
|
| 9/9/2013 |
Run |
|
Long |
42.2 km |
3:45:23 |
5:21 |
|
| 9/13/2013 |
Run |
|
Race Tempo |
15.0 km |
1:01:30 |
4:06 |
|
| 9/14/2013 |
Run |
|
Interval |
7.0 km |
21:32 |
3:05 |
|
| 9/18/2013 |
Run |
|
Personal Best |
21.1 km |
1:29:00 |
4:14 |
|
| 9/25/2013 |
Run |
|
Easy |
15.5 km |
1:06:18 |
4:17 |
|
|