| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/13/2009 |
Run |
6k |
Easy |
6.0 km |
30:45 |
5:07 |
 |
| 6/14/2009 |
Run |
10k |
Easy |
10.0 km |
55:55 |
5:36 |
|
| 6/16/2009 |
Run |
6k |
Easy |
6.0 km |
29:17 |
4:53 |
|
| 6/17/2009 |
Run |
8k |
Easy |
8.0 km |
51:02 |
6:23 |
|
| 6/21/2009 |
Run |
12k |
Easy |
12.0 km |
1:09:40 |
5:49 |
|
| 6/23/2009 |
Run |
6k |
Easy |
6.0 km |
28:43 |
4:47 |
|
| 6/24/2009 |
Run |
10k |
Easy |
10.0 km |
55:35 |
5:34 |
|
| 6/26/2009 |
Run |
12k |
Easy |
12.0 km |
1:06:43 |
5:34 |
|
| 6/29/2009 |
Run |
5k |
Easy |
5.0 km |
28:42 |
5:45 |
|
| 7/1/2009 |
Run |
10k |
Race |
10.0 km |
46:17 |
4:38 |
|
| 7/3/2009 |
Run |
8k |
Easy |
8.0 km |
45:25 |
5:41 |
|
| 7/4/2009 |
Run |
5k |
Easy |
5.0 km |
32:25 |
6:29 |
|
| 7/7/2009 |
Run |
8.7k |
Tempo |
8.7 km |
43:37 |
5:01 |
|
| 7/8/2009 |
Run |
10k |
Easy |
10.0 km |
54:55 |
5:30 |
|
| 7/10/2009 |
Run |
6k |
Easy |
6.0 km |
31:46 |
5:18 |
|
| 7/11/2009 |
Run |
14k |
Long |
14.0 km |
1:12:03 |
5:09 |
|
| 7/14/2009 |
Run |
8k |
Tempo |
8.0 km |
39:53 |
5:00 |
|
| 7/15/2009 |
Run |
10k |
Easy |
10.0 km |
55:53 |
5:36 |
|
| 7/17/2009 |
Run |
6k |
Easy |
6.0 km |
29:58 |
5:00 |
|
| 7/18/2009 |
Run |
16k |
Long |
16.0 km |
1:31:11 |
5:42 |
|
| 7/20/2009 |
Run |
10k |
Easy |
10.0 km |
54:01 |
5:25 |
|
| 7/21/2009 |
Run |
8k |
Tempo |
8.0 km |
40:34 |
5:05 |
|
| 7/23/2009 |
Run |
6k |
Easy |
6.0 km |
32:28 |
5:25 |
|
| 7/24/2009 |
Run |
6k |
Easy |
6.0 km |
30:26 |
5:05 |
|
| 7/25/2009 |
Run |
12k |
Hill |
12.0 km |
1:10:00 |
5:50 |
|
| 8/4/2009 |
Run |
8k |
Easy |
8.0 km |
42:09 |
5:17 |
|
| 8/5/2009 |
Run |
10k |
Easy |
10.0 km |
52:18 |
5:14 |
|
| 8/7/2009 |
Run |
6k |
Easy |
6.0 km |
29:14 |
4:53 |
|
| 8/8/2009 |
Run |
Camping Run |
Long |
18.8 km |
1:42:27 |
5:27 |
|
| 8/11/2009 |
Run |
8k |
Tempo |
8.0 km |
39:01 |
4:53 |
|
| 8/12/2009 |
Run |
10k |
Easy |
10.0 km |
53:27 |
5:21 |
|
| 8/14/2009 |
Run |
6k |
Tempo |
6.0 km |
28:42 |
4:47 |
|
| 8/15/2009 |
Run |
Murphys Point 20k |
Long |
21.0 km |
1:54:17 |
5:27 |
|
| 8/18/2009 |
Run |
10k |
Easy |
10.0 km |
51:51 |
5:12 |
|
| 8/19/2009 |
Run |
12k |
Easy |
12.0 km |
1:04:03 |
5:21 |
|
| 8/21/2009 |
Run |
6k |
Easy |
6.0 km |
33:34 |
5:36 |
|
| 8/23/2009 |
Run |
16k |
Long |
16.0 km |
1:30:39 |
5:40 |
|
| 8/25/2009 |
Run |
6k |
Tempo |
6.0 km |
28:43 |
4:48 |
|
| 8/26/2009 |
Run |
12k |
Easy |
12.0 km |
1:05:14 |
5:27 |
|
| 8/27/2009 |
Run |
6k |
Tempo |
6.0 km |
28:33 |
4:46 |
|
| 8/28/2009 |
Run |
6k |
Easy |
6.0 km |
33:22 |
5:34 |
|
| 8/29/2009 |
Run |
22k |
Long |
22.0 km |
2:04:02 |
5:39 |
|
| 8/31/2009 |
Run |
6k |
Easy |
6.0 km |
32:19 |
5:24 |
|
| 9/1/2009 |
Run |
8k |
Easy |
8.0 km |
41:32 |
5:12 |
|
| 9/2/2009 |
Run |
6k |
Tempo |
6.0 km |
29:33 |
4:56 |
|
| 9/4/2009 |
Run |
6k |
Easy |
6.0 km |
31:45 |
5:18 |
|
| 9/5/2009 |
Run |
Fitzroy 18k |
Long |
18.0 km |
1:40:54 |
5:37 |
|
| 9/7/2009 |
Run |
6k |
Tempo |
6.0 km |
30:17 |
5:03 |
|
| 9/9/2009 |
Run |
8k |
Easy |
8.0 km |
43:04 |
5:23 |
|
| 9/10/2009 |
Run |
6k |
Easy |
6.0 km |
31:23 |
5:14 |
|
| 9/12/2009 |
Run |
12k |
Long |
12.4 km |
1:10:30 |
5:42 |
|
| 9/13/2009 |
Run |
6k |
Hill |
6.0 km |
31:17 |
5:13 |
|
| 9/15/2009 |
Run |
6k |
Tempo |
6.0 km |
27:28 |
4:35 |
|
| 9/20/2009 |
Run |
Army Run |
Race |
21.1 km |
1:40:41 |
4:47 |
|
| 9/22/2009 |
Run |
6k |
Easy |
6.0 km |
33:04 |
5:31 |
|
| 9/25/2009 |
Run |
8k |
Easy |
8.0 km |
43:44 |
5:28 |
|
| 9/26/2009 |
Run |
6k |
Easy |
6.0 km |
31:35 |
5:16 |
|
| 9/27/2009 |
Run |
14k |
Long |
14.0 km |
1:17:19 |
5:32 |
|
| 9/29/2009 |
Run |
8k |
Tempo |
8.0 km |
39:10 |
4:54 |
|
| 10/1/2009 |
Run |
8k |
Easy |
8.0 km |
42:06 |
5:16 |
|
| 10/3/2009 |
Run |
16k |
Long |
16.0 km |
1:27:20 |
5:28 |
|
| 10/4/2009 |
Run |
6k |
Tempo |
6.0 km |
30:25 |
5:05 |
|
| 10/6/2009 |
Run |
8k |
Tempo |
8.0 km |
39:56 |
5:00 |
|
| 10/9/2009 |
Run |
8k |
Easy |
8.0 km |
40:53 |
5:07 |
|
| 10/10/2009 |
Run |
6k |
Tempo |
6.0 km |
27:42 |
4:37 |
|
| 10/11/2009 |
Run |
12k |
Long |
12.0 km |
1:03:27 |
5:18 |
|
| 10/12/2009 |
Run |
8k |
Easy |
8.0 km |
40:59 |
5:08 |
|
| 10/14/2009 |
Run |
8k |
Easy |
8.0 km |
42:43 |
5:21 |
|
| 10/17/2009 |
Run |
6k |
Easy |
6.0 km |
28:28 |
4:45 |
|
| 10/18/2009 |
Run |
16k |
Long |
16.0 km |
1:26:25 |
5:25 |
|
| 10/20/2009 |
Run |
8k |
Easy |
8.0 km |
42:34 |
5:20 |
|
| 10/22/2009 |
Run |
8k |
Tempo |
8.0 km |
39:45 |
4:59 |
|
| 10/24/2009 |
Run |
6k |
Easy |
6.0 km |
29:55 |
5:00 |
|
| 10/25/2009 |
Run |
18 k |
Long |
18.0 km |
1:41:14 |
5:38 |
|
| 10/27/2009 |
Run |
8k |
Tempo |
8.0 km |
38:40 |
4:50 |
|
| 10/29/2009 |
Run |
10k |
Tempo |
10.0 km |
48:42 |
4:53 |
|
| 10/31/2009 |
Run |
6k |
Tempo |
6.0 km |
27:19 |
4:34 |
|
| 11/1/2009 |
Run |
14 KM - Kanata Lakes/Beaverbrook |
Long |
14.0 km |
1:16:41 |
5:29 |
|
| 11/3/2009 |
Run |
8k |
Easy |
8.0 km |
43:11 |
5:24 |
|
| 11/5/2009 |
Run |
10k |
Easy |
10.0 km |
53:28 |
5:21 |
|
| 11/6/2009 |
Run |
6k |
Race Pace |
6.0 km |
27:44 |
4:38 |
|
| 11/8/2009 |
Run |
18 k |
Long |
18.0 km |
1:35:53 |
5:20 |
|
| 11/10/2009 |
Run |
8k |
Easy |
8.0 km |
43:15 |
5:25 |
|
| 11/12/2009 |
Run |
10k |
Easy |
10.0 km |
53:47 |
5:23 |
|
| 11/15/2009 |
Run |
20 km |
Long |
20.0 km |
1:51:17 |
5:34 |
|
| 11/16/2009 |
Run |
8k |
Easy |
8.0 km |
44:41 |
5:36 |
|
| 11/19/2009 |
Run |
10k |
Easy |
10.0 km |
54:40 |
5:28 |
|
| 11/21/2009 |
Run |
6k |
Easy |
6.0 km |
30:38 |
5:07 |
|
| 11/22/2009 |
Run |
16k |
Long |
16.0 km |
1:26:35 |
5:25 |
|
| 11/24/2009 |
Run |
8k |
Easy |
8.0 km |
43:34 |
5:27 |
|
| 11/26/2009 |
Run |
10k |
Easy |
10.0 km |
55:09 |
5:31 |
|
| 11/28/2009 |
Run |
6k |
Easy |
6.0 km |
31:12 |
5:12 |
|
| 11/29/2009 |
Run |
20 km |
Long |
20.0 km |
1:52:56 |
5:39 |
|
| 12/1/2009 |
Run |
8k |
Easy |
8.0 km |
41:18 |
5:10 |
|
| 12/2/2009 |
Run |
10k |
Easy |
10.0 km |
55:24 |
5:33 |
|
| 12/3/2009 |
Run |
6k |
Tempo |
6.0 km |
30:29 |
5:05 |
|
| 12/6/2009 |
Run |
22 k - Kanata |
Long |
22.0 km |
2:09:48 |
5:54 |
|
| 12/8/2009 |
Run |
10k |
Easy |
10.0 km |
54:12 |
5:26 |
|
| 12/10/2009 |
Run |
8k |
Easy |
8.0 km |
43:32 |
5:27 |
|
| 12/12/2009 |
Run |
6k |
Easy |
6.0 km |
30:46 |
5:08 |
|