| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 11/19/2010 |
Run |
Home 2 Centennial Park and back |
Tempo |
7.3 km |
30:37 |
4:14 |
 |
| 9/1/2017 |
Run |
Allumette Island 1-Sep-2017 |
Tempo |
10.7 km |
45:12 |
4:14 |
|
| 1/23/2015 |
Run |
False Creek 1 |
Tempo |
14.2 km |
1:00:11 |
4:14 |
|
| 12/15/2011 |
Run |
Centennial Park Loop |
Easy |
7.5 km |
31:56 |
4:15 |
|
| 10/8/2013 |
Run |
PIH workout 8-Oct-2013 Rithets |
Interval |
9.2 km |
38:55 |
4:15 |
|
| 1/13/2008 |
Run |
Pioneer 8K |
Race |
8.0 km |
33:56 |
4:15 |
|
| 3/28/2013 |
Run |
Broadmead Tempo 28-Mar-2013 |
Tempo |
13.5 km |
57:20 |
4:15 |
|
| 11/11/2010 |
Run |
Thetis Lake Relay 2010 |
Race |
4.2 km |
17:48 |
4:16 |
|
| 1/13/2021 |
Run |
|
Default |
6.9 km |
29:33 |
4:16 |
|
| 1/8/2010 |
Run |
ASL 2 Wain Road |
Easy |
7.7 km |
32:56 |
4:16 |
|
| 11/11/2015 |
Run |
Thetis Lake Relay 2015 |
Race |
4.1 km |
17:29 |
4:16 |
|
| 10/27/2010 |
Run |
Elk Lake 10 Km |
Easy |
9.8 km |
41:42 |
4:16 |
|
| 12/9/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
42:41 |
4:17 |
|
| 3/30/2008 |
Run |
Merville 15K |
Race |
15.0 km |
1:04:06 |
4:17 |
|
| 10/1/2020 |
Run |
|
Default |
5.6 km |
23:54 |
4:17 |
|
| 1/29/2012 |
Run |
Elk Lake 10 Km |
Long |
22.0 km |
1:34:03 |
4:17 |
|
| 12/24/2013 |
Run |
Elk Lake 10 Km |
Easy |
9.8 km |
41:46 |
4:17 |
|
| 11/11/2012 |
Run |
Thetis Lake Relay 2012 |
Tempo |
4.5 km |
19:05 |
4:17 |
|
| 6/3/2011 |
Run |
Centennial Park Loop |
Easy |
7.3 km |
31:02 |
4:17 |
|
| 11/7/2013 |
Run |
O'Call 10 miler |
Tempo |
17.0 km |
1:12:59 |
4:18 |
|
| 2/14/2013 |
Run |
Broadmead 12k |
Tempo |
13.7 km |
58:41 |
4:18 |
|
| 10/31/2013 |
Run |
Broadmead Cordova Bay Lochside |
Default |
16.6 km |
1:11:05 |
4:18 |
|
| 1/19/2017 |
Run |
ASL lunch run 19-Jan-2017 |
Easy |
7.3 km |
31:21 |
4:18 |
|
| 4/6/2011 |
Run |
ASL Keating 2 Home via Stellys |
Easy |
5.1 km |
21:43 |
4:18 |
|
| 3/19/2010 |
Run |
|
Easy |
7.8 km |
33:20 |
4:18 |
|
| 4/13/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
42:57 |
4:18 |
|
| 6/18/2015 |
Run |
ASL lunch run 18-Jun-2015 |
Easy |
6.3 km |
27:09 |
4:18 |
|
| 2/12/2010 |
Run |
|
Easy |
7.1 km |
30:38 |
4:18 |
|
| 3/27/2011 |
Run |
Centennial Park |
Tempo |
0.8 km |
3:21 |
4:19 |
|
| 11/21/2015 |
Run |
Elk Lake |
Tempo |
11.6 km |
50:03 |
4:19 |
|
| 2/29/2020 |
Run |
|
Default |
7.3 km |
31:26 |
4:19 |
|
| 1/1/2016 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:04 |
4:19 |
|
| 7/2/2015 |
Run |
ASL lunch run 2-Jul-2015 |
Easy |
7.2 km |
31:01 |
4:19 |
|
| 1/7/2010 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:05 |
4:19 |
|
| 11/4/2007 |
Run |
Elk Lake 10 Km |
Tempo |
10.0 km |
43:06 |
4:19 |
|
| 7/24/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:07 |
4:19 |
|
| 10/21/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:09 |
4:19 |
|
| 2/24/2008 |
Run |
Hatley Castle 8K |
Race |
8.0 km |
34:31 |
4:19 |
|
| 1/19/2011 |
Run |
Centennial Park Loop |
Tempo |
7.0 km |
30:23 |
4:19 |
|
| 3/18/2012 |
Run |
Elk Lake |
Easy |
15.0 km |
1:04:52 |
4:20 |
|
| 11/1/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:14 |
4:20 |
|
| 4/29/2007 |
Run |
Tc 10k |
Race |
10.0 km |
43:14 |
4:20 |
|
| 1/1/2017 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:14 |
4:20 |
|
| 4/24/2012 |
Run |
CHGC Pre-TC Tuesday Night |
Interval |
7.2 km |
31:20 |
4:21 |
|
| 12/15/2016 |
Run |
ASL lunch run 15-Dec-2016 |
Easy |
7.3 km |
31:37 |
4:21 |
|
| 6/9/2011 |
Run |
Elk Lake 10 Km |
Tempo |
21.1 km |
1:31:40 |
4:21 |
|
| 4/12/2012 |
Run |
Elk Lake 10 Km |
Progression |
11.1 km |
48:08 |
4:21 |
|
| 3/10/2015 |
Run |
PIH workout 10-Mar-2015 |
Interval |
11.7 km |
51:01 |
4:21 |
|
| 12/1/2020 |
Run |
|
Default |
15.9 km |
1:09:02 |
4:21 |
|
| 11/21/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:29 |
4:21 |
|
| 2/20/2014 |
Run |
O'Call 10 miler |
Tempo |
14.8 km |
1:04:30 |
4:21 |
|
| 2/22/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:31 |
4:22 |
|
| 9/9/2013 |
Run |
Elk Lake |
Easy |
11.1 km |
48:12 |
4:22 |
|
| 10/1/2013 |
Run |
Elk Lake 10 Km |
Easy |
9.7 km |
42:24 |
4:22 |
|
| 1/26/2017 |
Run |
ASL lunch run 26-Jan-2017 |
Easy |
8.5 km |
36:56 |
4:22 |
|
| 7/1/2009 |
Run |
Loop from Russ & Erinn's |
Easy |
6.6 km |
28:49 |
4:22 |
|
| 7/8/2010 |
Run |
Centennial Park Grass |
Tempo |
6.4 km |
28:05 |
4:22 |
|
| 11/18/2012 |
Run |
Elk Lake 10 Km |
Easy |
9.9 km |
43:09 |
4:22 |
|
| 6/7/2012 |
Run |
Elk Lake |
Tempo |
9.8 km |
42:33 |
4:22 |
|
| 2/5/2013 |
Run |
PIH workout 5-Feb-12 2/3 |
Interval |
3.5 km |
15:25 |
4:23 |
|
| 3/18/2019 |
Run |
|
Default |
11.2 km |
48:47 |
4:23 |
|
| 4/25/2007 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:44 |
4:23 |
|
| 11/5/2008 |
Run |
BBay to ASL Alt1 |
Easy |
13.2 km |
57:36 |
4:23 |
|
| 10/25/2012 |
Run |
Elk Lake |
Tempo |
11.6 km |
50:37 |
4:23 |
|
| 9/30/2012 |
Run |
Monkey Tree Gordon Head Lochside |
Long |
17.9 km |
1:18:39 |
4:24 |
|
| 5/21/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
43:55 |
4:24 |
|
| 4/5/2016 |
Run |
PIH workout 5-Apr-2016 |
Interval |
12.0 km |
52:37 |
4:24 |
|
| 5/16/2013 |
Run |
Elk Lake |
Tempo |
18.2 km |
1:20:02 |
4:24 |
|
| 1/30/2014 |
Run |
Broadmead 30-Jan-2014 |
Tempo |
12.5 km |
54:56 |
4:24 |
|
| 12/30/2010 |
Run |
Elk Lake 10 Km |
Tempo |
13.2 km |
57:59 |
4:24 |
|
| 10/11/2013 |
Run |
Elk Lake 10 Km |
Easy |
9.7 km |
42:31 |
4:24 |
|
| 8/12/2010 |
Run |
Centennial Park Loop |
Tempo |
5.7 km |
25:01 |
4:24 |
|
| 11/17/2017 |
Run |
ASL lunch run 17-Nov-2017 |
Tempo |
8.8 km |
38:40 |
4:24 |
|
| 5/17/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
44:00 |
4:24 |
|
| 3/1/2019 |
Run |
|
Default |
18.1 km |
1:19:28 |
4:25 |
|
| 4/5/2012 |
Run |
Elk Lake 10 Km |
Easy |
9.8 km |
43:10 |
4:25 |
|
| 4/16/2017 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
44:00 |
4:25 |
|
| 10/24/2009 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
44:02 |
4:25 |
|
| 3/10/2014 |
Run |
The Strand Pacific Beach San Diego |
Easy |
10.3 km |
45:16 |
4:25 |
|
| 1/17/2010 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
44:04 |
4:25 |
|
| 4/25/2011 |
Run |
Elk Lake 10 Km |
Easy |
9.7 km |
42:39 |
4:25 |
|
| 4/13/2007 |
Run |
Elk Lake 10 Km |
Easy |
10.0 km |
44:04 |
4:25 |
|
| 5/11/2012 |
Run |
Maui 3 2012 |
Easy |
6.8 km |
29:55 |
4:25 |
|
| 10/2/2011 |
Run |
Sand Deigo 2-Oct-11 |
Easy |
6.8 km |
30:00 |
4:25 |
|
| 3/4/2012 |
Run |
Beacon Hill to Uplands Park |
Progression |
25.0 km |
1:50:23 |
4:25 |
|
| 9/6/2019 |
Run |
|
Default |
9.7 km |
43:01 |
4:26 |
|
| 12/19/2013 |
Run |
Mini Ocal |
Tempo |
13.1 km |
57:38 |
4:25 |
|
| 5/16/2016 |
Run |
Tel Aviv Park |
Easy |
11.0 km |
48:32 |
4:26 |
|
| 5/3/2012 |
Run |
Elk Lake 10 Km |
Tempo |
11.6 km |
51:28 |
4:26 |
|
| 12/19/2009 |
Run |
Central Saanich 7K |
Easy |
7.3 km |
32:09 |
4:26 |
|
| 2/11/2010 |
Run |
|
Easy |
11.4 km |
50:33 |
4:26 |
|
| 3/28/2010 |
Run |
Cedar Hill Golf Course Loop |
Easy |
13.9 km |
1:01:37 |
4:26 |
|
| 6/26/2014 |
Run |
IRR workout 6-Jun-2014 |
Interval |
8.4 km |
37:21 |
4:26 |
|
| 12/25/2014 |
Run |
Home to Island View Beach |
Easy |
7.9 km |
35:07 |
4:26 |
|
| 11/16/2015 |
Run |
ASL lunch run 16-Nov-2015 |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 5/2/2008 |
Run |
workAtLunch |
Easy |
5.6 km |
25:00 |
4:27 |
|
| 1/31/2013 |
Run |
Broadmead 31-Jan-13 |
Tempo |
14.6 km |
1:04:47 |
4:27 |
|
| 2/7/2013 |
Run |
O'Call 10 miler |
Tempo |
17.5 km |
1:17:30 |
4:27 |
|
| 9/7/2012 |
Run |
Centennial Park Loop (mod for creek maint.) |
Easy |
7.2 km |
32:04 |
4:27 |
|
| 11/11/2017 |
Run |
Centennial Park Loop |
Easy |
7.3 km |
32:21 |
4:27 |
|