| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/1/2010 |
Run |
10k |
Race |
10.0 km |
42:38 |
4:16 |
 |
| 4/29/2010 |
Run |
6k |
Tempo |
6.0 km |
27:16 |
4:33 |
|
| 10/31/2009 |
Run |
6k |
Tempo |
6.0 km |
27:19 |
4:34 |
|
| 9/15/2009 |
Run |
6k |
Tempo |
6.0 km |
27:28 |
4:35 |
|
| 10/10/2009 |
Run |
6k |
Tempo |
6.0 km |
27:42 |
4:37 |
|
| 11/6/2009 |
Run |
6k |
Race Pace |
6.0 km |
27:44 |
4:38 |
|
| 7/1/2009 |
Run |
10k |
Race |
10.0 km |
46:17 |
4:38 |
|
| 2/9/2010 |
Run |
6k |
Race Pace |
6.0 km |
28:13 |
4:43 |
|
| 10/17/2009 |
Run |
6k |
Easy |
6.0 km |
28:28 |
4:45 |
|
| 8/27/2009 |
Run |
6k |
Tempo |
6.0 km |
28:33 |
4:46 |
|
| 9/20/2009 |
Run |
Army Run |
Race |
21.1 km |
1:40:41 |
4:47 |
|
| 6/23/2009 |
Run |
6k |
Easy |
6.0 km |
28:43 |
4:47 |
|
| 8/14/2009 |
Run |
6k |
Tempo |
6.0 km |
28:42 |
4:47 |
|
| 8/25/2009 |
Run |
6k |
Tempo |
6.0 km |
28:43 |
4:48 |
|
| 10/27/2009 |
Run |
8k |
Tempo |
8.0 km |
38:40 |
4:50 |
|
| 8/13/2010 |
Run |
8k |
Race Pace |
8.0 km |
38:42 |
4:51 |
|
| 7/10/2010 |
Run |
8k |
Race Pace |
8.0 km |
38:52 |
4:52 |
|
| 5/19/2010 |
Run |
8k |
Easy |
8.0 km |
38:53 |
4:52 |
|
| 10/29/2009 |
Run |
10k |
Tempo |
10.0 km |
48:42 |
4:53 |
|
| 8/7/2009 |
Run |
6k |
Easy |
6.0 km |
29:14 |
4:53 |
|
| 6/16/2009 |
Run |
6k |
Easy |
6.0 km |
29:17 |
4:53 |
|
| 8/11/2009 |
Run |
8k |
Tempo |
8.0 km |
39:01 |
4:53 |
|
| 9/29/2009 |
Run |
8k |
Tempo |
8.0 km |
39:10 |
4:54 |
|
| 5/5/2010 |
Run |
8k |
Tempo |
8.0 km |
39:14 |
4:55 |
|
| 12/25/2009 |
Run |
8k |
Tempo |
8.0 km |
39:17 |
4:55 |
|
| 8/10/2010 |
Run |
10k |
Tempo |
10.0 km |
49:09 |
4:55 |
|
| 9/2/2009 |
Run |
6k |
Tempo |
6.0 km |
29:33 |
4:56 |
|
| 7/14/2010 |
Run |
8k |
Tempo |
8.0 km |
39:25 |
4:56 |
|
| 7/21/2010 |
Run |
8k |
Race Pace |
8.0 km |
39:25 |
4:56 |
|
| 10/22/2009 |
Run |
8k |
Tempo |
8.0 km |
39:45 |
4:59 |
|
| 8/4/2010 |
Run |
12 k - B |
Tempo |
12.0 km |
59:40 |
4:59 |
|
| 7/14/2009 |
Run |
8k |
Tempo |
8.0 km |
39:53 |
5:00 |
|
| 10/24/2009 |
Run |
6k |
Easy |
6.0 km |
29:55 |
5:00 |
|
| 10/6/2009 |
Run |
8k |
Tempo |
8.0 km |
39:56 |
5:00 |
|
| 7/17/2009 |
Run |
6k |
Easy |
6.0 km |
29:58 |
5:00 |
|
| 6/26/2010 |
Run |
6k |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 7/7/2009 |
Run |
8.7k |
Tempo |
8.7 km |
43:37 |
5:01 |
|
| 1/26/2010 |
Run |
10k |
Race Pace |
10.0 km |
50:10 |
5:01 |
|
| 9/7/2009 |
Run |
6k |
Tempo |
6.0 km |
30:17 |
5:03 |
|
| 7/27/2010 |
Run |
10k |
Tempo |
10.0 km |
50:31 |
5:04 |
|
| 10/4/2009 |
Run |
6k |
Tempo |
6.0 km |
30:25 |
5:05 |
|
| 7/21/2009 |
Run |
8k |
Tempo |
8.0 km |
40:34 |
5:05 |
|
| 7/24/2009 |
Run |
6k |
Easy |
6.0 km |
30:26 |
5:05 |
|
| 12/3/2009 |
Run |
6k |
Tempo |
6.0 km |
30:29 |
5:05 |
|
| 7/16/2010 |
Run |
8k |
Race Pace |
8.0 km |
40:39 |
5:05 |
|
| 5/20/2010 |
Run |
6k |
Easy |
6.0 km |
30:31 |
5:06 |
|
| 11/21/2009 |
Run |
6k |
Easy |
6.0 km |
30:38 |
5:07 |
|
| 10/9/2009 |
Run |
8k |
Easy |
8.0 km |
40:53 |
5:07 |
|
| 6/13/2009 |
Run |
6k |
Easy |
6.0 km |
30:45 |
5:07 |
|
| 10/12/2009 |
Run |
8k |
Easy |
8.0 km |
40:59 |
5:08 |
|
| 5/24/2010 |
Run |
8k |
Easy |
8.0 km |
40:59 |
5:08 |
|
| 12/12/2009 |
Run |
6k |
Easy |
6.0 km |
30:46 |
5:08 |
|
| 7/25/2010 |
Run |
14k |
Long |
14.0 km |
1:11:53 |
5:08 |
|
| 7/13/2010 |
Run |
8k |
Tempo |
8.0 km |
41:04 |
5:08 |
|
| 7/11/2009 |
Run |
14k |
Long |
14.0 km |
1:12:03 |
5:09 |
|
| 6/23/2010 |
Run |
10k |
Easy |
10.0 km |
51:30 |
5:09 |
|
| 12/1/2009 |
Run |
8k |
Easy |
8.0 km |
41:18 |
5:10 |
|
| 8/18/2009 |
Run |
10k |
Easy |
10.0 km |
51:51 |
5:12 |
|
| 1/7/2010 |
Run |
10k |
Easy |
10.0 km |
51:54 |
5:12 |
|
| 5/30/2010 |
Run |
Marathon |
Race |
42.2 km |
3:39:03 |
5:12 |
|
| 9/1/2009 |
Run |
8k |
Easy |
8.0 km |
41:32 |
5:12 |
|
| 11/28/2009 |
Run |
6k |
Easy |
6.0 km |
31:12 |
5:12 |
|
| 5/15/2010 |
Run |
20 km - Beaverbrook |
Long |
20.0 km |
1:44:11 |
5:13 |
|
| 9/13/2009 |
Run |
6k |
Hill |
6.0 km |
31:17 |
5:13 |
|
| 2/4/2010 |
Run |
10k |
Tempo |
10.0 km |
52:17 |
5:14 |
|
| 8/5/2009 |
Run |
10k |
Easy |
10.0 km |
52:18 |
5:14 |
|
| 9/10/2009 |
Run |
6k |
Easy |
6.0 km |
31:23 |
5:14 |
|
| 1/2/2010 |
Run |
8k |
Easy |
8.0 km |
41:59 |
5:15 |
|
| 12/24/2009 |
Run |
10k |
Easy |
10.0 km |
52:31 |
5:16 |
|
| 1/23/2010 |
Run |
8k |
Easy |
8.0 km |
42:01 |
5:16 |
|
| 10/1/2009 |
Run |
8k |
Easy |
8.0 km |
42:06 |
5:16 |
|
| 9/26/2009 |
Run |
6k |
Easy |
6.0 km |
31:35 |
5:16 |
|
| 8/4/2009 |
Run |
8k |
Easy |
8.0 km |
42:09 |
5:17 |
|
| 5/3/2010 |
Run |
10k |
Easy |
10.0 km |
52:44 |
5:17 |
|
| 10/5/2010 |
Run |
16k |
Tempo |
16.0 km |
1:24:30 |
5:17 |
|
| 12/13/2009 |
Run |
18k - Kanata |
Long |
18.0 km |
1:35:09 |
5:18 |
|
| 10/11/2009 |
Run |
12k |
Long |
12.0 km |
1:03:27 |
5:18 |
|
| 2/11/2010 |
Run |
10k |
Easy |
10.0 km |
52:53 |
5:18 |
|
| 9/4/2009 |
Run |
6k |
Easy |
6.0 km |
31:45 |
5:18 |
|
| 7/10/2009 |
Run |
6k |
Easy |
6.0 km |
31:46 |
5:18 |
|
| 1/21/2010 |
Run |
10k |
Easy |
10.0 km |
52:58 |
5:18 |
|
| 5/1/2010 |
Run |
8k |
Easy |
8.0 km |
42:24 |
5:18 |
|
| 12/29/2009 |
Run |
8k |
Easy |
8.0 km |
42:27 |
5:19 |
|
| 12/31/2009 |
Run |
10k |
Easy |
10.0 km |
53:07 |
5:19 |
|
| 10/20/2009 |
Run |
8k |
Easy |
8.0 km |
42:34 |
5:20 |
|
| 1/8/2010 |
Run |
8k |
Easy |
8.0 km |
42:34 |
5:20 |
|
| 11/8/2009 |
Run |
18 k |
Long |
18.0 km |
1:35:53 |
5:20 |
|
| 6/21/2010 |
Run |
6k |
Easy |
6.0 km |
31:58 |
5:20 |
|
| 1/16/2010 |
Run |
8k |
Easy |
8.0 km |
42:38 |
5:20 |
|
| 8/11/2010 |
Run |
8k |
Easy |
8.0 km |
42:41 |
5:21 |
|
| 7/7/2010 |
Run |
6k |
Easy |
6.0 km |
32:01 |
5:21 |
|
| 8/19/2009 |
Run |
12k |
Easy |
12.0 km |
1:04:03 |
5:21 |
|
| 2/28/2010 |
Run |
8k |
Easy |
8.0 km |
42:42 |
5:21 |
|
| 10/14/2009 |
Run |
8k |
Easy |
8.0 km |
42:43 |
5:21 |
|
| 8/12/2009 |
Run |
10k |
Easy |
10.0 km |
53:27 |
5:21 |
|
| 11/5/2009 |
Run |
10k |
Easy |
10.0 km |
53:28 |
5:21 |
|
| 7/23/2010 |
Run |
5k |
Easy |
5.0 km |
26:45 |
5:21 |
|
| 8/18/2010 |
Run |
12k |
Easy |
12.0 km |
1:04:25 |
5:23 |
|
| 11/12/2009 |
Run |
10k |
Easy |
10.0 km |
53:47 |
5:23 |
|
| 9/9/2009 |
Run |
8k |
Easy |
8.0 km |
43:04 |
5:23 |
|
|