| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/2/2013 |
Run |
Yandi - Road |
Long |
12.0 km |
1:28:07 |
11:50 |
 |
| 3/3/2013 |
Run |
Yandi - Road |
Long |
7.2 km |
53:45 |
12:04 |
|
| 3/5/2013 |
Run |
Yandi - Road |
Interval |
6.0 km |
40:11 |
10:43 |
|
| 3/5/2013 |
Weights |
|
|
|
45:00 |
|
|
| 3/6/2013 |
Run |
Yandi - Road |
Tempo |
8.0 km |
52:29 |
10:34 |
|
| 3/9/2013 |
Run |
|
Long |
12.0 km |
1:22:27 |
11:03 |
|
| 3/12/2013 |
Weights |
|
|
|
45:00 |
|
|
| 3/12/2013 |
Run |
Yandi - Road |
Interval |
6.0 km |
38:38 |
10:22 |
|
| 3/13/2013 |
Weights |
|
|
|
15:00 |
|
|
| 3/13/2013 |
Run |
Yandi Village Hill 4km |
Tempo |
4.0 km |
22:21 |
8:59 |
|
| 3/14/2013 |
Run |
Yandi - Gorge |
Hill |
6.0 km |
50:56 |
13:40 |
|
| 3/14/2013 |
Weights |
|
|
|
30:00 |
|
|
| 3/16/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:53:20 |
12:10 |
|
| 3/17/2013 |
Weights |
|
|
|
15:00 |
|
|
| 3/17/2013 |
Run |
Yandi - Road |
Long |
12.0 km |
1:31:46 |
12:18 |
|
| 3/19/2013 |
Run |
Yandi - Road |
Interval |
6.1 km |
39:34 |
10:24 |
|
| 3/20/2013 |
Run |
Yandi - Road |
Tempo |
8.0 km |
47:47 |
9:37 |
|
| 3/22/2013 |
Run |
Brookton Highway |
Long |
30.1 km |
3:44:15 |
12:01 |
|
| 3/26/2013 |
Run |
Yandi - Road |
Interval |
6.2 km |
39:03 |
10:07 |
|
| 3/27/2013 |
Run |
Yandi - Road |
Tempo |
5.0 km |
26:55 |
8:39 |
|
| 3/27/2013 |
Weights |
|
|
|
10:00 |
|
|
| 3/28/2013 |
Run |
Yandi - Gorge |
Hill |
6.0 km |
56:46 |
15:14 |
|
| 3/29/2013 |
Weights |
|
|
|
15:00 |
|
|
| 3/29/2013 |
Weights |
|
|
|
15:00 |
|
|
| 3/30/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:53:13 |
12:09 |
|
| 3/31/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:53:28 |
12:10 |
|
| 4/2/2013 |
Run |
Yandi - Gorge |
Default |
8.0 km |
52:00 |
10:27 |
|
| 4/3/2013 |
Run |
Yandi - Road |
Easy |
6.0 km |
41:23 |
11:04 |
|
| 4/5/2013 |
Run |
Roleystone Roads |
Easy |
6.1 km |
37:59 |
10:02 |
|
| 4/7/2013 |
Run |
Perth Foreshore 2 Bridges |
Race |
10.1 km |
52:03 |
8:18 |
|
| 4/7/2013 |
Run |
Perth Foreshore 2 Bridges |
Easy |
10.0 km |
1:04:13 |
10:20 |
|
| 4/9/2013 |
Run |
Yandi - Road |
Interval |
8.1 km |
49:07 |
9:48 |
|
| 4/10/2013 |
Run |
Yandi - Road |
Tempo |
4.0 km |
21:01 |
8:27 |
|
| 4/12/2013 |
Run |
Yandi - Road |
Speed |
8.0 km |
47:42 |
9:35 |
|
| 4/13/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:50:09 |
11:48 |
|
| 4/14/2013 |
Run |
Yandi - Road |
Long |
15.1 km |
1:48:29 |
11:35 |
|
| 4/16/2013 |
Run |
Yandi - Road |
Interval |
8.0 km |
50:49 |
10:14 |
|
| 4/17/2013 |
Run |
Yandi - Road |
Tempo |
12.0 km |
1:11:36 |
9:35 |
|
| 4/19/2013 |
Run |
Roleystone Roads |
Long |
32.1 km |
3:50:15 |
11:34 |
|
| 4/24/2013 |
Run |
Yandi - Road |
Easy |
10.7 km |
1:06:16 |
9:58 |
|
| 4/25/2013 |
Run |
|
Easy |
10.7 km |
1:05:05 |
9:47 |
|
| 4/27/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:48:16 |
11:37 |
|
| 4/28/2013 |
Run |
Yandi - Road |
Long |
15.5 km |
1:47:38 |
11:12 |
|
| 4/29/2013 |
Run |
Yandi - Road |
Easy |
23.2 km |
2:48:55 |
11:45 |
|
| 5/4/2013 |
Run |
Brookton Highway |
Long |
32.0 km |
4:21:32 |
13:09 |
|
| 5/8/2013 |
Run |
|
Interval |
8.1 km |
47:54 |
9:34 |
|
| 5/9/2013 |
Run |
Yandi - Gorge |
Hill |
5.3 km |
41:56 |
12:49 |
|
| 5/11/2013 |
Run |
Yandi - Road |
Long |
15.0 km |
1:40:35 |
10:47 |
|
| 5/12/2013 |
Run |
Yandi - Road |
Tempo |
8.0 km |
46:05 |
9:17 |
|
| 5/15/2013 |
Run |
Yandi - Road |
Tempo |
8.1 km |
44:54 |
8:58 |
|
| 5/19/2013 |
Run |
Joondalup Half Marathon |
Race |
21.3 km |
1:53:34 |
8:35 |
|
| 5/21/2013 |
Run |
Yandi - Road |
Easy |
8.1 km |
48:51 |
9:46 |
|
| 5/22/2013 |
Run |
Yandi - Road |
Tempo |
10.2 km |
58:32 |
9:14 |
|
| 5/24/2013 |
Run |
Yandi - Road |
Easy |
10.0 km |
1:06:25 |
10:41 |
|
| 5/25/2013 |
Run |
Yandi - Road |
Long |
18.2 km |
2:09:33 |
11:27 |
|
| 5/26/2013 |
Run |
Yandi - Road |
Easy |
18.0 km |
2:07:46 |
11:25 |
|
| 5/29/2013 |
Run |
Yandi - Road |
Tempo |
8.1 km |
45:51 |
9:05 |
|
| 5/29/2013 |
Run |
Yandi - Road |
Interval |
15.2 km |
1:30:33 |
9:37 |
|
| 5/31/2013 |
Run |
Brookton Highway |
Long |
32.4 km |
3:42:48 |
11:04 |
|
| 6/4/2013 |
Run |
Yandi - Road |
Tempo |
8.1 km |
46:28 |
9:17 |
|
| 6/6/2013 |
Run |
Yandi - Road |
Speed |
8.0 km |
46:00 |
9:15 |
|
| 6/8/2013 |
Run |
Yandi - Road |
Long |
15.1 km |
1:39:21 |
10:38 |
|
| 6/9/2013 |
Run |
Yandi - Road |
Easy |
10.0 km |
1:06:30 |
10:40 |
|
| 6/11/2013 |
Run |
Yandi - Road |
Easy |
8.1 km |
48:24 |
9:41 |
|
| 6/16/2013 |
Run |
Perth Marathon 2013 |
Race |
42.7 km |
4:29:49 |
10:11 |
|
| 6/18/2013 |
Run |
Treadmill |
Easy |
9.0 km |
59:59 |
10:43 |
|
| 6/22/2013 |
Run |
Treadmill |
Long |
18.1 km |
1:48:39 |
9:40 |
|
| 6/23/2013 |
Run |
Treadmill |
Long |
10.0 km |
1:00:19 |
9:43 |
|
| 6/23/2013 |
Run |
Treadmill |
Default |
9.1 km |
1:00:19 |
10:39 |
|
| 6/25/2013 |
Run |
Treadmill |
Tempo |
16.6 km |
1:39:07 |
9:37 |
|
| 6/29/2013 |
Run |
Lacey Park |
Easy |
9.9 km |
1:11:33 |
11:39 |
|
| 7/5/2013 |
Run |
Huntington Beach Boardwalk |
Easy |
8.1 km |
48:04 |
9:37 |
|
| 7/7/2013 |
Run |
Huntington Beach Boardwalk |
Long |
11.1 km |
1:03:08 |
9:09 |
|
| 7/9/2013 |
Run |
Huntington Beach Boardwalk |
Long |
22.4 km |
3:00:50 |
13:00 |
|
| 7/13/2013 |
Run |
The Field House Indoor Track |
Interval |
7.7 km |
50:06 |
10:28 |
|
| 7/20/2013 |
Run |
Treadmill |
Long |
16.6 km |
1:50:15 |
10:44 |
|
| 7/22/2013 |
Run |
Treadmill |
Long |
10.4 km |
1:13:44 |
11:27 |
|
| 7/23/2013 |
Run |
Yandi - Road |
Easy |
14.3 km |
1:49:13 |
12:18 |
|
| 7/26/2013 |
Run |
Brookton Highway |
Easy |
21.2 km |
2:29:22 |
11:20 |
|
| 7/28/2013 |
Run |
Fremantle Fun Run 2013 |
Race |
10.2 km |
51:36 |
8:09 |
|
| 7/29/2013 |
Run |
Treadmill |
Interval |
5.7 km |
30:26 |
8:41 |
|
| 7/30/2013 |
Run |
Treadmill |
Interval |
5.7 km |
29:49 |
8:27 |
|
| 7/31/2013 |
Run |
Treadmill |
Interval |
5.3 km |
31:01 |
9:29 |
|
| 8/1/2013 |
Run |
Yandi Village |
Speed |
8.4 km |
1:12:42 |
13:58 |
|
| 8/2/2013 |
Run |
Treadmill |
Interval |
4.9 km |
29:48 |
9:47 |
|
| 8/3/2013 |
Run |
Yandi - Road |
Long |
18.0 km |
1:56:51 |
10:27 |
|
| 8/4/2013 |
Run |
Yandi - Road |
Long |
18.1 km |
2:04:50 |
11:06 |
|
| 8/6/2013 |
Run |
Treadmill |
Easy |
5.3 km |
29:52 |
9:03 |
|
| 8/7/2013 |
Weights |
|
|
|
45:00 |
|
|
| 8/7/2013 |
Run |
Treadmill |
Tempo |
8.5 km |
45:36 |
8:39 |
|
| 8/8/2013 |
Run |
Treadmill |
Easy |
3.1 km |
17:26 |
9:12 |
|
| 8/9/2013 |
Run |
Roleystone Footy Oval |
Easy |
11.2 km |
1:15:25 |
10:48 |
|
| 8/11/2013 |
Run |
Perth Half Marathon 2013 |
Race |
21.4 km |
1:52:03 |
8:27 |
|
| 8/11/2013 |
Run |
|
Easy |
2.0 km |
16:26 |
13:10 |
|
| 8/13/2013 |
Run |
Treadmill |
Interval |
5.0 km |
28:26 |
9:07 |
|
| 8/13/2013 |
Run |
Treadmill |
Easy |
8.0 km |
46:18 |
9:19 |
|
| 8/15/2013 |
Run |
|
Tempo |
10.1 km |
1:01:28 |
9:49 |
|
| 8/17/2013 |
Run |
Yandi - Road |
Long |
23.0 km |
2:36:25 |
10:57 |
|
| 8/18/2013 |
Weights |
|
|
|
|
|
|
| 8/18/2013 |
Run |
Yandi - Road |
Tempo |
8.0 km |
47:02 |
9:28 |
|