| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/2/2013 |
Run |
Treadmill |
Recovery |
3.6 mi |
35:00 |
6:03 |
 |
| 10/7/2012 |
Run |
Valley Harvest 1/2 marathon |
Race |
21.1 km |
1:31:37 |
4:21 |
|
| 10/4/2012 |
Run |
Road 400's |
Interval |
5.6 km |
26:22 |
4:43 |
|
| 9/29/2012 |
Run |
Rum Runners Relay - leg 6 |
Race |
10.8 km |
43:37 |
4:03 |
|
| 9/20/2012 |
Run |
Echo Lodge Road |
Recovery |
10.5 km |
1:02:05 |
5:57 |
|
| 9/15/2012 |
Run |
FoK Trail Marathon |
Race |
42.2 km |
3:23:49 |
4:50 |
|
| 9/11/2012 |
Run |
Treadmill |
Hill |
4.1 mi |
40:00 |
6:04 |
|
| 9/9/2012 |
Run |
Shubie Dooby |
Race |
10.0 km |
45:14 |
4:32 |
|
| 9/8/2012 |
Run |
Bert Corkum 5M |
Race |
7.9 km |
31:40 |
4:01 |
|
| 9/5/2012 |
Run |
Treadmill |
Interval |
6.2 km |
30:50 |
4:59 |
|
| 9/2/2012 |
Run |
Hwy8 South 8k |
Tempo |
8.1 km |
40:05 |
4:59 |
|
| 8/30/2012 |
Run |
Treadmill |
Interval |
4.8 km |
20:00 |
4:10 |
|
| 8/30/2012 |
Run |
Treadmill |
Recovery |
2.0 km |
11:30 |
5:45 |
|
| 8/29/2012 |
Run |
misc. |
Tempo |
9.0 km |
44:00 |
4:54 |
|
| 8/25/2012 |
Run |
Hwy8 South 8k |
Tempo |
8.1 km |
38:00 |
4:43 |
|
| 8/23/2012 |
Run |
BTC 5k |
Tempo |
4.9 km |
21:30 |
4:22 |
|
| 8/23/2012 |
Run |
BTC 5k |
Recovery |
4.9 km |
25:30 |
5:11 |
|
| 8/16/2012 |
Run |
BTC misc. |
Tempo |
3.0 km |
12:15 |
4:05 |
|
| 8/9/2012 |
Run |
BTC misc. |
Tempo |
1.9 km |
7:10 |
3:48 |
|
| 8/5/2012 |
Run |
Bridgetown Long Course - run 20k |
Race |
20.0 km |
1:51:09 |
5:34 |
|
| 8/2/2012 |
Run |
Hwy8 South 3k |
Form |
6.0 km |
31:00 |
5:10 |
|
| 7/29/2012 |
Run |
Kika's Driveway |
Tempo |
8.0 km |
39:12 |
4:53 |
|
| 7/26/2012 |
Run |
BTC 5k |
Tempo |
4.9 km |
20:05 |
4:05 |
|
| 7/24/2012 |
Run |
Road 1000's |
Interval |
3.0 km |
12:28 |
4:10 |
|
| 7/24/2012 |
Run |
Road 1000's |
Recovery |
5.0 km |
27:30 |
5:30 |
|
| 7/22/2012 |
Run |
Kika's Driveway |
GMP |
12.0 km |
1:00:00 |
5:00 |
|
| 7/17/2012 |
Run |
Road 1000's |
Recovery |
6.0 km |
|
|
|
| 7/17/2012 |
Run |
Road 1000's |
Interval |
4.0 km |
17:29 |
4:23 |
|
| 7/15/2012 |
Run |
Bridgetown Long Course - run 20k |
Tempo |
5.0 km |
24:44 |
4:57 |
|
| 7/8/2012 |
Run |
Kika's Driveway |
GMP |
24.0 km |
2:05:16 |
5:14 |
|
| 7/3/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:00 |
5:36 |
|
| 7/3/2012 |
Run |
misc. |
Interval |
5.0 km |
20:30 |
4:06 |
|
| 6/24/2012 |
Run |
misc. |
Recovery |
2.0 km |
10:00 |
5:00 |
|
| 6/24/2012 |
Run |
Liverpool Privateers 8k |
Race |
8.2 km |
34:28 |
4:13 |
|
| 6/17/2012 |
Run |
Johnny Miles 1/2M |
Race |
21.1 km |
1:32:20 |
4:23 |
|
| 6/14/2012 |
Run |
misc. |
Tempo |
8.0 km |
35:20 |
4:25 |
|
| 6/11/2012 |
Run |
Road 800s |
Recovery |
4.0 km |
23:00 |
5:45 |
|
| 6/11/2012 |
Run |
Road 800s |
Interval |
4.0 km |
16:01 |
4:01 |
|
| 6/7/2012 |
Run |
BTC misc. |
Tempo |
4.0 km |
16:20 |
4:05 |
|
| 6/3/2012 |
Run |
Navy Tridents Sprint Triathlon |
Race |
5.0 km |
21:19 |
4:16 |
|
| 5/29/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:30 |
5:42 |
|
| 5/29/2012 |
Run |
Kika's Driveway |
Interval |
5.0 km |
20:46 |
4:10 |
|
| 5/27/2012 |
Run |
Kika's Driveway |
Tempo |
4.0 km |
19:48 |
4:56 |
|
| 5/27/2012 |
Run |
Kika's Driveway |
Tempo |
4.0 km |
19:19 |
4:49 |
|
| 5/25/2012 |
Run |
misc. |
GMP |
6.0 km |
29:12 |
4:52 |
|
| 5/20/2012 |
Run |
Blue Nose 1/2M |
Race |
21.1 km |
1:34:34 |
4:29 |
|
| 5/17/2012 |
Run |
misc. |
Tempo |
5.0 km |
22:30 |
4:30 |
|
| 5/16/2012 |
Run |
misc. |
Form |
6.0 km |
34:00 |
5:40 |
|
| 5/9/2012 |
Run |
Road 1000's |
Interval |
5.0 km |
21:07 |
4:14 |
|
| 5/6/2012 |
Run |
Sth. Brookfield 6k |
Tempo |
6.0 km |
29:05 |
4:51 |
|
| 5/2/2012 |
Run |
Echo Lodge Road |
Form |
10.5 km |
59:28 |
5:42 |
|
| 5/1/2012 |
Run |
Hwy8 South 8k |
Recovery |
8.1 km |
45:19 |
5:38 |
|
| 4/29/2012 |
Run |
misc. |
Recovery |
2.0 km |
11:00 |
5:30 |
|
| 4/29/2012 |
Run |
Spartan 5k |
Race |
5.0 km |
19:48 |
3:58 |
|
| 4/24/2012 |
Run |
Ball Field |
Interval |
2.4 km |
9:09 |
3:49 |
|
| 4/24/2012 |
Run |
Ball Field |
Recovery |
5.6 km |
29:50 |
5:20 |
|
| 4/21/2012 |
Run |
misc. |
Tempo |
10.0 km |
50:00 |
5:00 |
|
| 4/15/2012 |
Run |
misc. |
Tempo |
8.0 km |
36:38 |
4:35 |
|
| 4/15/2012 |
Run |
misc. |
Recovery |
2.0 km |
|
|
|
| 4/10/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:00 |
5:36 |
|
| 4/10/2012 |
Run |
misc. |
Interval |
5.0 km |
20:41 |
4:09 |
|
| 4/7/2012 |
Run |
Hwy8 North 10k |
Tempo |
8.0 km |
34:05 |
4:16 |
|
| 4/3/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:00 |
5:36 |
|
| 4/3/2012 |
Run |
misc. |
Interval |
5.0 km |
20:37 |
4:08 |
|
| 3/13/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:10 |
5:38 |
|
| 3/13/2012 |
Run |
misc. |
Interval |
5.0 km |
21:51 |
4:23 |
|
| 2/21/2012 |
Run |
misc. |
Recovery |
5.0 km |
28:57 |
5:48 |
|
| 2/21/2012 |
Run |
Road 1000's |
Interval |
5.0 km |
20:01 |
4:01 |
|
| 2/2/2012 |
Run |
Hwy8 South 4Mi |
Recovery |
6.4 km |
39:59 |
6:13 |
|
| 2/2/2012 |
Run |
misc. |
GMP |
6.6 km |
31:28 |
4:45 |
|
| 1/26/2012 |
Run |
misc. |
GMP |
6.6 km |
31:27 |
4:45 |
|
| 1/21/2012 |
Run |
Hwy8 South 8k |
Form |
8.1 km |
46:50 |
5:49 |
|
| 1/19/2012 |
Run |
misc. |
Tempo |
8.0 km |
|
|
|
| 1/7/2012 |
Run |
Hwy8 North 6k |
Tempo |
4.0 mi |
28:11 |
4:23 |
|
| 12/30/2011 |
Run |
Hwy8 North 6k |
Tempo |
4.0 mi |
27:53 |
4:20 |
|
| 12/22/2011 |
Run |
Peter's Point Rd |
Progression |
13.0 km |
1:14:56 |
5:45 |
|
| 12/21/2011 |
Run |
Hwy8 South 8k |
Form |
8.1 km |
42:54 |
5:20 |
|
| 12/10/2011 |
Run |
Hwy8 South 8k |
Tempo |
8.1 km |
40:34 |
5:02 |
|
| 12/8/2011 |
Run |
Echo Lodge Road |
Recovery |
10.5 km |
58:16 |
5:35 |
|
| 10/20/2011 |
Run |
Old Harmony Rd. 6M |
Tempo |
9.7 km |
43:29 |
4:31 |
|
| 10/15/2011 |
Run |
Echo Lodge Road |
Tempo |
10.5 km |
53:13 |
5:06 |
|
| 10/12/2011 |
Run |
|
Hill |
16.0 km |
1:26:00 |
5:23 |
|
| 10/10/2011 |
Run |
|
Hill |
8.0 km |
42:35 |
5:20 |
|
| 10/7/2011 |
Run |
|
Hill |
15.0 km |
1:21:06 |
5:25 |
|
| 10/6/2011 |
Run |
|
Hill |
10.0 km |
57:21 |
5:45 |
|
| 10/5/2011 |
Run |
|
Hill |
12.0 km |
1:04:06 |
5:21 |
|
| 10/2/2011 |
Run |
Greenfield 5k |
Race |
5.0 km |
20:42 |
4:09 |
|
| 9/28/2011 |
Run |
Old Harmony Rd. 6M |
Tempo |
9.7 km |
45:24 |
4:42 |
|
| 9/27/2011 |
Run |
Road 1600's |
Interval |
6.5 mi |
56:16 |
5:23 |
|
| 9/13/2011 |
Run |
Road 400's |
Interval |
6.4 km |
33:55 |
5:18 |
|
| 9/11/2011 |
Run |
Keji Soul Food 14km |
Long |
8.1 mi |
1:12:37 |
5:36 |
|
| 9/10/2011 |
Run |
Bert Corkum 5M |
Race |
7.9 km |
34:07 |
4:20 |
|