| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/22/2012 |
Run |
Jakarta random |
Lower aerobic |
11.8 km |
59:21 |
5:03 |
 |
| 5/20/2012 |
Run |
Jakarta Sudiriman |
Lower aerobic |
16.2 km |
1:29:01 |
5:31 |
|
| 5/19/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
10.0 km |
49:15 |
4:56 |
|
| 5/16/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
29:11 |
4:52 |
|
| 5/15/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
9.5 km |
43:06 |
4:33 |
|
| 5/14/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
7.4 km |
36:41 |
5:00 |
|
| 5/13/2012 |
Run |
Jakarta random |
Long |
15.8 km |
1:27:56 |
5:35 |
|
| 5/12/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
31:02 |
5:11 |
|
| 5/10/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
6.0 km |
28:31 |
4:46 |
|
| 5/10/2012 |
Run |
Treadmill in hotel |
Lower aerobic |
1.2 km |
6:07 |
5:06 |
|
| 5/8/2012 |
Run |
Home-Komazawa 2 laps |
Lower aerobic |
14.1 km |
1:06:15 |
4:42 |
|
| 5/6/2012 |
Run |
Tamagawa 22 km course |
Long |
23.5 km |
1:58:16 |
5:02 |
|
| 5/5/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
7.8 km |
35:39 |
4:33 |
|
| 5/4/2012 |
Run |
Tennoz Isle return |
Lower aerobic |
16.0 km |
1:19:28 |
4:58 |
|
| 5/3/2012 |
Run |
Home-Komazawa & 3 laps |
Lower aerobic |
15.6 km |
1:14:11 |
4:45 |
|
| 5/1/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
10.8 km |
51:24 |
4:47 |
|
| 4/30/2012 |
Run |
Home-Komazawa & 3 laps |
Lower aerobic |
10.6 km |
49:33 |
4:40 |
|
| 4/29/2012 |
Run |
Tamagawa 22 km course |
Tempo |
21.6 km |
1:49:02 |
5:03 |
|
| 4/28/2012 |
Run |
Home-Komazawa & 3 laps |
Tempo |
15.0 km |
1:09:51 |
4:40 |
|
| 4/25/2012 |
Run |
Yoyogi Park |
Steady state |
14.6 km |
1:21:24 |
5:34 |
|
| 4/25/2012 |
Run |
Work-sento |
Steady state |
1.6 km |
10:29 |
6:31 |
|
| 4/24/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
12.8 km |
59:39 |
4:40 |
|
| 4/22/2012 |
Run |
The Garden Path |
Steady state |
12.0 km |
58:15 |
4:52 |
|
| 4/21/2012 |
Run |
Aobadai special hill course |
Easy |
9.0 km |
45:41 |
5:05 |
|
| 4/15/2012 |
Run |
Nagano Marathon |
Race |
42.2 km |
3:21:01 |
4:46 |
|
| 4/13/2012 |
Run |
Home-Komazawa & 1 lap |
Lower aerobic |
10.5 km |
49:40 |
4:44 |
|
| 4/11/2012 |
Run |
Yoyogi Park |
Tempo |
13.3 km |
1:09:47 |
5:15 |
|
| 4/10/2012 |
Run |
Home-Komazawa 3 laps |
Steady state |
15.0 km |
1:11:53 |
4:48 |
|
| 4/8/2012 |
Run |
Tamagawa 30 km course |
Long |
31.0 km |
2:31:53 |
4:54 |
|
| 4/7/2012 |
Run |
Meguro ridge random hill route |
Hill |
12.4 km |
1:06:33 |
5:22 |
|
| 4/6/2012 |
Run |
Home-Komazawa 5 laps |
Tempo |
19.1 km |
1:26:03 |
4:31 |
|
| 4/4/2012 |
Run |
Yoyogi Park |
Tempo |
16.2 km |
1:17:36 |
4:48 |
|
| 4/3/2012 |
Run |
Home-Komazawa 4 laps |
Steady state |
17.1 km |
1:18:59 |
4:38 |
|
| 4/1/2012 |
Run |
Tamagawa 36 km course |
Long |
36.4 km |
3:17:09 |
5:26 |
|
| 3/31/2012 |
Run |
Meguro ridge random hill route |
Hill |
14.7 km |
1:21:25 |
5:32 |
|
| 3/30/2012 |
Run |
Home-Komazawa 4 laps |
Upper aerobic |
17.0 km |
1:18:18 |
4:37 |
|
| 3/29/2012 |
Run |
Work-Home |
Easy |
8.8 km |
47:13 |
5:21 |
|
| 3/28/2012 |
Run |
Yoyogi Park |
Interval |
16.6 km |
1:23:22 |
5:01 |
|
| 3/27/2012 |
Run |
Home-Komazawa 4 laps |
Steady state |
17.1 km |
1:19:18 |
4:39 |
|
| 3/25/2012 |
Run |
Tamagawa 36 km course |
Long |
37.0 km |
3:13:10 |
5:14 |
|
| 3/24/2012 |
Run |
Meguro ridge random hill route |
Hill |
16.1 km |
1:25:30 |
5:19 |
|
| 3/23/2012 |
Run |
Home-Komazawa 4 laps |
Steady state |
17.2 km |
1:20:06 |
4:41 |
|
| 3/22/2012 |
Run |
Work to home |
Easy |
8.4 km |
48:04 |
5:45 |
|
| 3/21/2012 |
Run |
Sento-Yoyogi |
Interval |
16.0 km |
1:20:42 |
5:03 |
|
| 3/20/2012 |
Run |
Home-Komazawa 5 laps |
Steady state |
19.2 km |
1:29:41 |
4:40 |
|
| 3/18/2012 |
Run |
Tamagawa 34 km course |
Long |
35.0 km |
3:09:00 |
5:25 |
|
| 3/17/2012 |
Run |
Home-Yoyogi & a couple of laps |
Steady state |
16.4 km |
1:20:58 |
4:57 |
|
| 3/16/2012 |
Run |
Home-Komazawa 4 laps |
Steady state |
17.0 km |
1:19:29 |
4:41 |
|
| 3/14/2012 |
Run |
Yoyogi Park |
Tempo |
17.3 km |
1:25:28 |
4:57 |
|
| 3/13/2012 |
Run |
Home-Komazawa & 3 laps |
Steady state |
15.0 km |
1:12:58 |
4:52 |
|
| 3/11/2012 |
Run |
Tamagawa 30 km course |
Long |
33.0 km |
2:51:49 |
5:13 |
|
| 3/10/2012 |
Run |
Aobadai special hill course |
Hill |
13.4 km |
1:09:21 |
5:11 |
|
| 3/9/2012 |
Run |
Home-Komazawa 4 laps |
Steady state |
17.2 km |
1:21:28 |
4:45 |
|
| 3/7/2012 |
Run |
Yoyogi Park |
Interval |
15.7 km |
1:19:43 |
5:05 |
|
| 3/4/2012 |
Run |
Tamagawa 30 km course |
Long |
32.2 km |
2:50:00 |
5:17 |
|
| 3/3/2012 |
Run |
Aobadai special hill course |
Hill |
13.5 km |
1:10:10 |
5:13 |
|
| 3/2/2012 |
Run |
Home-Komazawa & 3 laps |
Steady state |
15.0 km |
1:12:02 |
4:48 |
|
| 3/1/2012 |
Run |
Home-Komazawa & 3 laps |
Steady state |
15.7 km |
1:16:01 |
4:52 |
|
| 2/28/2012 |
Run |
Home-Komazawa & 3 laps |
Steady state |
13.7 km |
1:07:40 |
4:57 |
|
| 2/26/2012 |
Run |
Tamagawa 25 km course |
Long |
25.5 km |
2:22:37 |
5:36 |
|
| 2/25/2012 |
Run |
Aobadai special hill course |
Steady state |
13.3 km |
1:11:27 |
5:24 |
|
| 2/24/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
12.9 km |
1:04:44 |
5:02 |
|
| 2/21/2012 |
Run |
Taipei, Guting Riverside Park |
Steady state |
14.2 km |
1:11:52 |
5:03 |
|
| 2/18/2012 |
Run |
Tamagawa 25 km course |
Long |
25.1 km |
2:14:35 |
5:22 |
|
| 2/17/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
13.0 km |
1:05:37 |
5:03 |
|
| 2/15/2012 |
Run |
Yoyogi Park |
Tempo |
15.6 km |
1:19:54 |
5:08 |
|
| 2/14/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
13.4 km |
1:05:59 |
4:56 |
|
| 2/12/2012 |
Run |
Tamagawa 22 km course |
Long |
23.4 km |
2:03:00 |
5:16 |
|
| 2/11/2012 |
Run |
Aobadai special hill course |
Hill |
9.2 km |
50:10 |
5:29 |
|
| 2/10/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
12.5 km |
1:01:31 |
4:55 |
|
| 2/8/2012 |
Run |
Yoyogi Park |
Steady state |
14.0 km |
1:15:00 |
5:22 |
|
| 2/7/2012 |
Run |
Home-Komazawa & 1 lap |
Steady state |
12.0 km |
1:00:03 |
5:00 |
|
| 2/5/2012 |
Run |
Tamagawa 20 km course |
Steady state |
21.1 km |
1:53:59 |
5:24 |
|
| 2/4/2012 |
Run |
Gareth's to Yoyogi Park and back |
Steady state |
11.7 km |
1:08:39 |
5:52 |
|
| 2/1/2012 |
Run |
Sento-Yoyogi |
Steady state |
13.2 km |
1:10:30 |
5:21 |
|
| 1/31/2012 |
Run |
Home-Komazawa & 1 lap |
Steady state |
10.9 km |
57:05 |
5:14 |
|
| 1/29/2012 |
Run |
Hilton to Yoyogi Park and back |
Steady state |
12.9 km |
1:16:11 |
5:56 |
|
| 1/28/2012 |
Run |
Kanpachi-Nakahara loop |
Steady state |
15.9 km |
1:26:10 |
5:26 |
|
| 1/25/2012 |
Run |
Yoyogi Park |
Steady state |
10.6 km |
1:00:47 |
5:44 |
|
| 1/7/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
12.9 km |
1:03:04 |
4:55 |
|
| 1/2/2012 |
Run |
Home-Komazawa 2 laps |
Steady state |
12.9 km |
1:03:28 |
4:56 |
|
| 12/31/2011 |
Run |
Meguro River |
Steady state |
12.7 km |
1:03:31 |
5:00 |
|
| 12/30/2011 |
Run |
Komazawa Dori loop |
Steady state |
9.0 km |
47:40 |
5:18 |
|
| 12/29/2011 |
Run |
Meguro River |
Steady state |
12.7 km |
1:07:01 |
5:17 |
|
| 12/25/2011 |
Run |
Vientiane, Laos |
Easy |
6.9 km |
42:50 |
6:14 |
|
| 12/24/2011 |
Run |
Vientiane, Laos |
Easy |
12.1 km |
1:07:12 |
5:35 |
|
| 12/20/2011 |
Run |
Sam Nua, Laos |
Steady state |
7.0 km |
38:39 |
5:30 |
|
| 12/17/2011 |
Run |
Vientiane H3 Run |
Steady state |
7.3 km |
51:17 |
7:02 |
|
| 12/16/2011 |
Run |
Vientiane, Laos |
Steady state |
5.9 km |
32:58 |
5:33 |
|
| 12/10/2011 |
Run |
Meguro River |
Steady state |
14.0 km |
1:12:43 |
5:12 |
|
| 12/7/2011 |
Run |
Yoyogi Park |
Steady state |
12.1 km |
1:01:58 |
5:09 |
|
| 12/6/2011 |
Run |
Home-Komazawa & 1 lap |
Steady state |
10.2 km |
54:48 |
5:22 |
|
| 12/3/2011 |
Run |
Komazawa Dori loop |
Steady state |
8.4 km |
47:43 |
5:41 |
|
| 12/2/2011 |
Run |
Komazawa Dori loop |
Steady state |
7.8 km |
40:01 |
5:09 |
|
| 10/26/2011 |
Run |
Lumpini Park Bankok |
Long |
11.9 km |
1:01:47 |
5:13 |
|
| 10/24/2011 |
Run |
Lumpini Park Bankok |
Long |
14.7 km |
1:19:26 |
5:24 |
|
| 10/21/2011 |
Run |
Lumpini Park Bankok |
Long |
10.1 km |
52:03 |
5:09 |
|
| 10/20/2011 |
Run |
Lumpini Park Bankok |
Long |
12.3 km |
1:02:08 |
5:04 |
|
| 10/18/2011 |
Run |
Lumpini Park Bankok |
Long |
12.4 km |
1:02:47 |
5:05 |
|
| 10/16/2011 |
Run |
Lumpini Park Bankok |
Long |
12.4 km |
1:04:45 |
5:14 |
|