| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 1/26/2010 |
Run |
10k |
Race Pace |
10.0 km |
50:10 |
5:01 |
 |
| 2/4/2010 |
Run |
10k |
Tempo |
10.0 km |
52:17 |
5:14 |
|
| 2/11/2010 |
Run |
10k |
Easy |
10.0 km |
52:53 |
5:18 |
|
| 2/16/2010 |
Run |
10k |
Easy |
10.0 km |
55:27 |
5:33 |
|
| 2/21/2010 |
Run |
10k |
Easy |
10.0 km |
51:24 |
5:09 |
|
| 2/26/2010 |
Run |
10k |
Easy |
10.0 km |
53:35 |
5:22 |
|
| 3/9/2010 |
Run |
10k |
Easy |
10.0 km |
53:59 |
5:24 |
|
| 3/25/2010 |
Run |
10k |
Tempo |
10.0 km |
51:20 |
5:08 |
|
| 3/30/2010 |
Run |
10k |
Tempo |
10.0 km |
50:57 |
5:06 |
|
| 4/1/2010 |
Run |
10k |
Easy |
10.0 km |
53:21 |
5:21 |
|
| 4/2/2010 |
Run |
10k |
Easy |
10.0 km |
51:53 |
5:12 |
|
| 4/5/2010 |
Run |
10k |
Easy |
10.0 km |
53:47 |
5:23 |
|
| 4/13/2010 |
Run |
10k |
Tempo |
10.0 km |
51:55 |
5:12 |
|
| 4/14/2010 |
Run |
10k |
Easy |
10.0 km |
54:34 |
5:28 |
|
| 4/21/2010 |
Run |
10k |
Easy |
10.0 km |
51:57 |
5:12 |
|
| 4/22/2010 |
Run |
10k |
Easy |
10.0 km |
56:14 |
5:38 |
|
| 4/23/2010 |
Run |
10k |
Tempo |
10.0 km |
49:18 |
4:56 |
|
| 4/27/2010 |
Run |
10k |
Easy |
10.0 km |
54:44 |
5:29 |
|
| 4/28/2010 |
Run |
10k |
Easy |
10.0 km |
54:48 |
5:29 |
|
| 5/3/2010 |
Run |
10k |
Easy |
10.0 km |
52:44 |
5:17 |
|
| 5/12/2010 |
Run |
10k |
Easy |
10.0 km |
50:07 |
5:01 |
|
| 6/23/2010 |
Run |
10k |
Easy |
10.0 km |
51:30 |
5:09 |
|
| 7/1/2010 |
Run |
10k |
Race |
10.0 km |
42:38 |
4:16 |
|
| 7/4/2010 |
Run |
10k |
Easy |
10.0 km |
54:11 |
5:26 |
|
| 7/27/2010 |
Run |
10k |
Tempo |
10.0 km |
50:31 |
5:04 |
|
| 8/10/2010 |
Run |
10k |
Tempo |
10.0 km |
49:09 |
4:55 |
|
| 8/31/2010 |
Run |
10k |
Easy |
10.0 km |
53:43 |
5:23 |
|
| 9/2/2010 |
Run |
10k |
Easy |
10.0 km |
56:15 |
5:38 |
|
| 9/21/2010 |
Run |
10k |
Easy |
10.0 km |
55:08 |
5:31 |
|
| 9/23/2010 |
Run |
10k |
Easy |
10.0 km |
53:55 |
5:24 |
|
| 10/7/2010 |
Run |
10k |
Easy |
10.0 km |
56:22 |
5:39 |
|
| 10/14/2010 |
Run |
10k |
Tempo |
10.0 km |
50:54 |
5:06 |
|
| 10/19/2010 |
Run |
10k |
Easy |
10.0 km |
54:53 |
5:30 |
|
| 10/31/2010 |
Run |
10k |
Easy |
10.0 km |
53:29 |
5:21 |
|
| 12/22/2010 |
Run |
10k |
Easy |
10.0 km |
54:54 |
5:30 |
|
| 12/31/2010 |
Run |
10k |
Easy |
10.0 km |
52:33 |
5:16 |
|
| 1/6/2011 |
Run |
10k |
Easy |
10.0 km |
49:58 |
5:00 |
|
| 1/9/2011 |
Run |
10k |
Easy |
10.0 km |
54:12 |
5:26 |
|
| 1/11/2011 |
Run |
10k |
Easy |
10.0 km |
53:23 |
5:21 |
|
| 1/27/2011 |
Run |
10k |
Easy |
10.0 km |
53:24 |
5:21 |
|
| 2/1/2011 |
Run |
10k |
Easy |
10.0 km |
52:43 |
5:17 |
|
| 2/2/2011 |
Run |
10k |
Slush & Snow |
10.0 km |
57:30 |
5:45 |
|
| 2/8/2011 |
Run |
10k |
Interval |
10.0 km |
49:03 |
4:55 |
|
| 2/9/2011 |
Run |
10k |
Slush & Snow |
10.0 km |
53:00 |
5:18 |
|
| 2/15/2011 |
Run |
10k |
Easy |
10.0 km |
53:26 |
5:21 |
|
| 2/17/2011 |
Run |
10k |
Easy |
10.0 km |
|
|
|
| 2/22/2011 |
Run |
10k |
Easy |
10.0 km |
51:21 |
5:09 |
|
| 2/25/2011 |
Run |
10k |
Easy |
10.0 km |
51:45 |
5:11 |
|
| 3/5/2011 |
Run |
10k |
Slush & Snow |
10.0 km |
54:01 |
5:25 |
|
| 3/6/2011 |
Run |
10k |
Slush & Snow |
10.0 km |
57:16 |
5:44 |
|
| 3/16/2011 |
Run |
10k |
Easy |
10.0 km |
53:12 |
5:20 |
|
| 3/22/2011 |
Run |
10k |
Interval |
10.0 km |
47:27 |
4:45 |
|
| 3/23/2011 |
Run |
10k |
Easy |
10.0 km |
50:42 |
5:05 |
|
| 3/26/2011 |
Run |
10k |
Easy |
10.0 km |
50:24 |
5:03 |
|
| 3/29/2011 |
Run |
10k |
Interval |
10.0 km |
|
|
|
| 3/31/2011 |
Run |
10k |
Easy |
10.0 km |
53:32 |
5:22 |
|
| 4/2/2011 |
Run |
10k |
Tempo |
10.0 km |
50:53 |
5:06 |
|
| 4/4/2011 |
Run |
10k |
Easy |
10.0 km |
53:59 |
5:24 |
|
| 4/5/2011 |
Run |
10k |
Interval |
10.0 km |
47:45 |
4:47 |
|
| 4/6/2011 |
Run |
10k |
Easy |
10.0 km |
50:44 |
5:05 |
|
| 4/8/2011 |
Run |
10k |
Easy |
10.0 km |
51:29 |
5:09 |
|
| 4/21/2011 |
Run |
10k |
Easy |
10.0 km |
49:36 |
4:58 |
|
| 4/23/2011 |
Run |
10k |
Tempo |
10.0 km |
47:49 |
4:47 |
|
| 4/26/2011 |
Run |
10k |
Easy |
10.0 km |
54:33 |
5:28 |
|
| 4/29/2011 |
Run |
10k |
Easy |
10.0 km |
48:33 |
4:52 |
|
| 4/30/2011 |
Run |
10k |
Easy |
10.0 km |
52:35 |
5:16 |
|
| 5/18/2011 |
Run |
10k |
Race Pace |
10.0 km |
46:20 |
4:38 |
|
| 6/17/2011 |
Run |
10k |
Easy |
10.0 km |
54:53 |
5:30 |
|
| 6/22/2011 |
Run |
10k |
Easy |
10.0 km |
49:51 |
5:00 |
|
| 7/1/2011 |
Run |
10k |
Race |
10.0 km |
42:01 |
4:13 |
|
| 7/13/2011 |
Run |
10k |
Easy |
10.0 km |
53:20 |
5:20 |
|
| 7/19/2011 |
Run |
10k |
Easy |
10.0 km |
50:04 |
5:01 |
|
| 9/11/2011 |
Run |
10k |
Easy |
10.0 km |
58:23 |
5:51 |
|
| 10/2/2011 |
Run |
10k |
Long |
10.0 km |
54:40 |
5:28 |
|
| 10/9/2011 |
Run |
10k |
Easy |
10.0 km |
56:15 |
5:38 |
|
| 2/12/2012 |
Run |
10k |
Long |
10.0 km |
57:47 |
5:47 |
|
| 4/22/2012 |
Run |
10k |
Long |
10.0 km |
54:14 |
5:26 |
|
| 5/23/2012 |
Run |
10k |
Easy |
10.0 km |
51:59 |
5:12 |
|
| 5/30/2012 |
Run |
10k |
Easy |
10.0 km |
51:36 |
5:10 |
|
| 6/6/2012 |
Run |
10k |
Easy |
10.0 km |
51:56 |
5:12 |
|
| 7/5/2012 |
Run |
10k |
Easy |
10.0 km |
55:43 |
5:35 |
|
| 7/13/2012 |
Run |
10k |
Easy |
10.0 km |
56:23 |
5:39 |
|
| 7/24/2012 |
Run |
10k |
Easy |
10.0 km |
|
|
|
| 8/22/2012 |
Run |
10k |
Easy |
10.0 km |
55:42 |
5:35 |
|
| 10/2/2012 |
Run |
10k |
Easy |
10.0 km |
52:29 |
5:15 |
|
| 10/21/2012 |
Run |
10k |
Race Pace |
10.0 km |
46:22 |
4:39 |
|
| 10/28/2012 |
Run |
10k |
Easy |
10.0 km |
48:23 |
4:51 |
|
| 10/28/2012 |
Run |
10k |
Easy |
10.0 km |
54:56 |
5:30 |
|
| 6/22/2014 |
Run |
10k |
Easy |
10.0 km |
55:22 |
5:33 |
|
| 9/1/2014 |
Run |
10k |
Long |
10.0 km |
58:20 |
5:50 |
|
| 3/11/2010 |
Run |
12 k - B |
Easy |
12.0 km |
1:07:15 |
5:37 |
|
| 8/4/2010 |
Run |
12 k - B |
Tempo |
12.0 km |
59:40 |
4:59 |
|
| 8/25/2010 |
Run |
12 k - B |
Easy |
12.0 km |
1:02:45 |
5:14 |
|
| 3/18/2011 |
Run |
12 k - B |
Easy |
12.0 km |
1:02:36 |
5:13 |
|
| 5/11/2011 |
Run |
12 k - B |
Easy |
12.0 km |
1:04:48 |
5:24 |
|
| 6/21/2009 |
Run |
12k |
Easy |
12.0 km |
1:09:40 |
5:49 |
|
| 6/26/2009 |
Run |
12k |
Easy |
12.0 km |
1:06:43 |
5:34 |
|
| 7/25/2009 |
Run |
12k |
Hill |
12.0 km |
1:10:00 |
5:50 |
|
| 8/19/2009 |
Run |
12k |
Easy |
12.0 km |
1:04:03 |
5:21 |
|
| 8/26/2009 |
Run |
12k |
Easy |
12.0 km |
1:05:14 |
5:27 |
|
|