| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/22/2008 |
Run |
7k daily run |
Easy |
5.3 km |
31:00 |
5:52 |
 |
| 6/24/2008 |
Run |
7k daily run |
Easy |
5.2 km |
29:50 |
5:45 |
|
| 6/25/2008 |
Run |
7k daily run |
Easy |
5.2 km |
28:45 |
5:32 |
|
| 6/27/2008 |
Run |
7k daily run |
Easy |
5.2 km |
29:40 |
5:43 |
|
| 6/28/2008 |
Run |
7k daily run |
Easy |
6.1 km |
33:55 |
5:37 |
|
| 6/29/2008 |
Run |
evening dash |
Easy |
5.2 km |
29:10 |
5:37 |
|
| 6/30/2008 |
Run |
7k daily run |
Easy |
6.5 km |
36:30 |
5:39 |
|
| 7/1/2008 |
Run |
7k daily run |
Easy |
7.0 km |
38:55 |
5:34 |
|
| 7/2/2008 |
Run |
7k daily run |
Easy |
7.0 km |
38:42 |
5:32 |
|
| 7/3/2008 |
Run |
7k daily run |
Easy |
7.0 km |
39:05 |
5:35 |
|
| 7/7/2008 |
Run |
evening dash |
Easy |
2.5 km |
14:00 |
5:33 |
|
| 7/8/2008 |
Run |
7k daily run |
Easy |
7.0 km |
38:24 |
5:30 |
|
| 7/9/2008 |
Run |
7k daily run |
Easy |
7.0 km |
38:25 |
5:30 |
|
| 7/10/2008 |
Run |
7k daily run |
Easy |
7.0 km |
36:52 |
5:16 |
|
| 7/11/2008 |
Run |
7k daily run |
Easy |
7.2 km |
39:06 |
5:28 |
|
| 7/12/2008 |
Run |
next level daily run |
Easy |
7.9 km |
42:33 |
5:24 |
|
| 7/14/2008 |
Run |
7k daily run |
Easy |
7.0 km |
36:58 |
5:17 |
|
| 7/16/2008 |
Run |
next level daily run |
Easy |
7.9 km |
43:45 |
5:32 |
|
| 7/17/2008 |
Run |
long haul |
Long |
11.0 km |
1:04:30 |
5:52 |
|
| 7/18/2008 |
Run |
next level daily run |
Easy |
8.1 km |
44:45 |
5:32 |
|
| 7/22/2008 |
Run |
evening dash |
Easy |
2.0 km |
10:08 |
5:04 |
|
| 7/26/2008 |
Run |
15k run around frankston heights |
Long |
15.0 km |
1:19:24 |
5:18 |
|
| 7/30/2008 |
Run |
16k run around the traps |
Long |
15.7 km |
1:33:06 |
5:57 |
|
| 8/8/2008 |
Run |
4k circuit around lakewood |
Interval |
10.0 km |
49:46 |
4:59 |
|
| 8/9/2008 |
Run |
next level daily run |
Easy |
8.1 km |
44:00 |
5:27 |
|
| 8/10/2008 |
Run |
4k circuit around lakewood |
Tempo |
12.0 km |
1:00:47 |
5:04 |
|
| 8/12/2008 |
Run |
4k circuit around lakewood |
Tempo |
4.0 km |
19:08 |
4:47 |
|
| 8/14/2008 |
Run |
next level daily run |
Easy |
8.1 km |
42:50 |
5:18 |
|
| 8/15/2008 |
Run |
6x2min @ 90% with 1min SR |
Interval |
4.2 km |
19:29 |
4:38 |
|
| 8/17/2008 |
Run |
20k run around the traps |
Long |
21.5 km |
2:08:00 |
5:58 |
|
| 8/19/2008 |
Run |
4k circuit around lakewood |
Fartlek |
4.0 km |
19:13 |
4:49 |
|
| 8/20/2008 |
Run |
4k circuit around lakewood |
Tempo |
4.0 km |
19:38 |
4:55 |
|
| 8/22/2008 |
Run |
4k circuit around lakewood |
Interval |
3.9 km |
16:54 |
4:20 |
|
| 8/24/2008 |
Run |
4k circuit around lakewood |
Long |
16.0 km |
1:19:33 |
4:59 |
|
| 8/26/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
19:53 |
4:59 |
|
| 8/28/2008 |
Run |
4k circuit around lakewood |
Interval |
3.0 km |
11:13 |
3:45 |
|
| 8/31/2008 |
Run |
4k circuit around lakewood |
Long |
20.0 km |
1:37:50 |
4:54 |
|
| 9/3/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
18:57 |
4:45 |
|
| 9/8/2008 |
Run |
4k circuit around lakewood |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 9/9/2008 |
Run |
4k circuit around lakewood |
Tempo |
4.0 km |
17:54 |
4:29 |
|
| 9/9/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
19:01 |
4:46 |
|
| 9/10/2008 |
Run |
4k circuit around lakewood |
Tempo |
8.0 km |
37:49 |
4:44 |
|
| 9/11/2008 |
Run |
4k circuit around lakewood |
Fartlek |
4.0 km |
18:57 |
4:45 |
|
| 9/12/2008 |
Run |
4k circuit around lakewood |
Easy |
8.0 km |
39:54 |
5:00 |
|
| 9/17/2008 |
Run |
4k circuit around lakewood |
Easy |
8.0 km |
39:58 |
5:00 |
|
| 9/18/2008 |
Run |
4k circuit around lakewood |
Easy |
8.0 km |
40:24 |
5:03 |
|
| 9/19/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
19:54 |
4:59 |
|
| 9/20/2008 |
Run |
deans marsh run |
Long |
15.8 km |
1:22:50 |
5:14 |
|
| 9/26/2008 |
Run |
4k circuit around lakewood |
Fartlek |
4.0 km |
19:15 |
4:49 |
|
| 9/27/2008 |
Run |
4k circuit around lakewood |
Easy |
4.5 km |
22:23 |
5:01 |
|
| 9/28/2008 |
Run |
long flattish run for marathon prep |
Long |
25.0 km |
2:30:00 |
6:00 |
|
| 10/29/2008 |
Bike |
10k trot around Frankston Heights |
Hill |
9.4 km |
22:58 |
2:27 |
|
| 11/18/2008 |
Swim |
Franger pier swim 200m |
Mixed |
0.2 km |
7:00 |
35:00 |
|
| 11/27/2008 |
Swim |
Bay swims various |
Free Style |
150.0 m |
5:00 |
33:20 |
|
| 11/28/2008 |
Bike |
Franger pier swim 200m |
Hill |
10.0 km |
25:00 |
2:30 |
|
| 11/28/2008 |
Swim |
Bay swims various |
Free Style |
200.0 m |
8:00 |
40:00 |
|
| 11/29/2008 |
Swim |
Pool Swimming |
Free Style |
300.0 m |
8:05 |
26:57 |
|
| 12/1/2008 |
Swim |
Pool Swimming |
Mixed |
2700.0 m |
1:10:00 |
25:56 |
|
| 12/4/2008 |
Swim |
Brighton Baths |
Free Style |
700.0 m |
18:18 |
26:09 |
|
| 12/5/2008 |
Swim |
Pool Swimming |
Mixed |
2200.0 m |
1:05:00 |
29:33 |
|
| 12/10/2008 |
Swim |
Bay swims various |
Free Style |
800.0 m |
25:00 |
31:15 |
|
| 12/11/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
20:18 |
5:05 |
|
| 12/12/2008 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
19:42 |
4:56 |
|
| 2/10/2009 |
Bike |
4k circuit around lakewood |
Easy |
9.9 km |
23:22 |
2:23 |
|
| 2/11/2009 |
Run |
4k circuit around lakewood |
Easy |
4.1 km |
20:22 |
5:01 |
|
| 2/12/2009 |
Swim |
Brighton Marina |
Free Style |
1.0 km |
31:50 |
31:50 |
|
| 2/13/2009 |
Run |
|
Easy |
2.2 km |
11:08 |
5:04 |
|
| 2/15/2009 |
Bike |
|
Hill |
17.8 km |
42:09 |
2:23 |
|
| 2/17/2009 |
Run |
|
Tempo |
4.0 km |
19:13 |
4:49 |
|
| 2/18/2009 |
Run |
boardwalk jaunt |
Easy |
2.7 km |
13:20 |
5:01 |
|
| 2/18/2009 |
Bike |
|
Hill |
10.2 km |
27:22 |
2:42 |
|
| 2/18/2009 |
Swim |
|
Free Style |
0.6 km |
15:03 |
25:05 |
|
| 2/19/2009 |
Run |
4k circuit around lakewood |
Tempo |
4.0 km |
18:43 |
4:41 |
|
| 2/22/2009 |
Run |
4k circuit around lakewood |
Easy |
4.0 km |
19:58 |
5:00 |
|
| 2/23/2009 |
Run |
4k circuit around lakewood |
Tempo |
4.0 km |
18:49 |
4:43 |
|
| 2/24/2009 |
Swim |
RBYC swim |
Mixed |
1.0 km |
32:52 |
31:55 |
|
| 2/26/2009 |
Swim |
RBYC swim |
Free Style |
1.0 km |
27:28 |
26:40 |
|
| 2/27/2009 |
Bike |
|
Long |
24.6 km |
57:52 |
2:22 |
|
| 2/28/2009 |
Bike |
|
Easy |
4.6 km |
14:00 |
3:02 |
|
| 2/28/2009 |
Bike |
shorter bike without highway |
Tempo |
15.0 km |
33:19 |
2:14 |
|
| 3/5/2009 |
Run |
|
Easy |
5.8 km |
29:22 |
5:05 |
|
| 3/7/2009 |
Run |
|
Interval |
7.8 km |
36:16 |
4:39 |
|
| 3/8/2009 |
Bike |
|
Long |
33.1 km |
1:19:15 |
2:24 |
|
| 3/8/2009 |
Swim |
|
Free Style |
0.5 km |
14:30 |
32:14 |
|
| 3/10/2009 |
Bike |
4k circuit around lakewood |
Easy |
16.9 km |
38:45 |
2:18 |
|
| 3/12/2009 |
Swim |
Franger pier swim 200m |
Free Style |
0.8 km |
19:19 |
24:09 |
|
| 3/12/2009 |
Weights |
|
|
|
9:00 |
|
|
| 3/13/2009 |
Run |
Dendy Park |
Easy |
6.8 km |
33:59 |
4:59 |
|
| 3/14/2009 |
Run |
|
Easy |
2.9 km |
14:28 |
4:57 |
|
| 3/14/2009 |
Bike |
shorter bike without highway |
Hill |
17.6 km |
39:31 |
2:15 |
|
| 3/15/2009 |
Swim |
Pool Swimming |
Free Style |
600.0 m |
17:07 |
28:32 |
|
| 3/16/2009 |
Swim |
Pool Swimming |
Free Style |
1.2 km |
32:12 |
26:50 |
|
| 3/17/2009 |
Run |
4k circuit around lakewood |
Easy |
5.9 km |
29:15 |
5:00 |
|
| 3/17/2009 |
Weights |
|
|
|
9:00 |
|
|
| 3/18/2009 |
Swim |
Brighton Marina |
Free Style |
1000.0 m |
26:30 |
26:30 |
|
| 3/19/2009 |
Run |
6k run around lakewood |
Easy |
6.1 km |
31:11 |
5:09 |
|
| 3/20/2009 |
Bike |
4k circuit around lakewood |
Easy |
12.7 km |
29:30 |
2:20 |
|
| 3/23/2009 |
Weights |
|
|
|
9:00 |
|
|
| 3/23/2009 |
Run |
6k run around lakewood |
Tempo |
6.6 km |
31:38 |
4:49 |
|
| 3/24/2009 |
Run |
|
Easy |
7.1 km |
35:18 |
4:58 |
|