| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/12/2014 |
Run |
4 m Littleham woods |
Recovery |
2.0 mi |
18:28 |
9:06 |
 |
| 10/4/2014 |
Run |
4 m Littleham woods |
Recovery |
3.9 mi |
35:15 |
8:59 |
|
| 9/28/2014 |
Run |
Barnstaple Marathon |
Race |
26.4 mi |
4:11:32 |
9:33 |
|
| 9/27/2014 |
Run |
tarka 13 |
Pre race run |
2.0 mi |
18:52 |
9:15 |
|
| 9/24/2014 |
Run |
tarka 13 |
Pre race run |
2.5 mi |
23:51 |
9:31 |
|
| 9/23/2014 |
Run |
tarka 13 |
Pre race run |
1.0 mi |
9:25 |
9:26 |
|
| 9/23/2014 |
Run |
tarka 13 |
Pre race run |
1.9 mi |
15:05 |
7:57 |
|
| 9/23/2014 |
Run |
tarka 13 |
Pre race run |
1.0 mi |
9:29 |
9:29 |
|
| 9/21/2014 |
Run |
tarka 13 |
Pre race run |
12.2 mi |
1:48:04 |
8:51 |
|
| 9/20/2014 |
Run |
2 mile dash up hill |
Easy |
2.5 mi |
23:23 |
9:19 |
|
| 9/16/2014 |
Run |
18.5 tarka |
Long |
1.0 mi |
9:26 |
9:15 |
|
| 9/16/2014 |
Run |
18.5 tarka |
Long |
5.0 mi |
42:03 |
8:27 |
|
| 9/16/2014 |
Run |
18.5 tarka |
Long |
1.0 mi |
9:24 |
9:24 |
|
| 9/14/2014 |
Run |
18.5 tarka |
Long |
18.2 mi |
2:51:18 |
9:26 |
|
| 9/13/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
27:55 |
9:13 |
|
| 9/11/2014 |
Run |
7 mile |
Pre race run |
7.2 mi |
1:01:55 |
8:35 |
|
| 9/9/2014 |
Run |
1 milw warm down |
Easy |
1.0 mi |
9:04 |
8:59 |
|
| 9/9/2014 |
Run |
800m + 100m speed |
Fartlek |
3.6 mi |
30:15 |
8:25 |
|
| 9/9/2014 |
Run |
1 milw warm up |
Easy |
1.0 mi |
9:19 |
9:20 |
|
| 9/7/2014 |
Run |
A39 + tarka |
Long |
18.6 mi |
2:57:39 |
9:35 |
|
| 9/6/2014 |
Run |
2 mile dash up hill |
Easy |
3.1 mi |
28:39 |
9:20 |
|
| 9/4/2014 |
Run |
6 miles around littleham |
Tempo |
6.0 mi |
53:10 |
8:54 |
|
| 9/3/2014 |
Run |
7 mile |
Easy |
7.2 mi |
1:09:07 |
9:34 |
|
| 9/2/2014 |
Run |
1 milw warm up |
Easy |
1.3 mi |
11:56 |
9:29 |
|
| 9/2/2014 |
Run |
hills |
Long |
4.5 mi |
41:28 |
9:11 |
|
| 9/2/2014 |
Run |
1 milw warm up |
Easy |
1.3 mi |
11:28 |
9:11 |
|
| 8/31/2014 |
Run |
A39 + tarka |
Long |
21.0 mi |
3:17:43 |
9:25 |
|
| 8/30/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
27:27 |
9:08 |
|
| 8/28/2014 |
Run |
mallorca |
Long |
3.9 mi |
36:11 |
9:13 |
|
| 8/27/2014 |
Run |
mallorca |
Long |
7.2 mi |
1:04:10 |
8:54 |
|
| 8/17/2014 |
Run |
mallorca |
Long |
15.4 mi |
2:21:11 |
9:12 |
|
| 8/16/2014 |
Run |
18.5 tarka |
Long |
3.0 mi |
26:32 |
8:46 |
|
| 8/14/2014 |
Run |
18.5 tarka |
Long |
3.7 mi |
30:44 |
8:22 |
|
| 8/13/2014 |
Run |
18.5 tarka |
Long |
7.9 mi |
1:09:40 |
8:51 |
|
| 8/12/2014 |
Run |
18.5 tarka |
Long |
6.4 mi |
54:14 |
8:27 |
|
| 8/9/2014 |
Run |
18.5 tarka |
Long |
18.4 mi |
2:59:12 |
9:45 |
|
| 8/7/2014 |
Run |
9 miles littleham |
Tempo |
9.0 mi |
1:18:01 |
8:38 |
|
| 8/6/2014 |
Run |
7 mile |
Easy |
7.2 mi |
1:08:06 |
9:25 |
|
| 8/5/2014 |
Run |
recovery |
Recovery |
1.3 mi |
11:46 |
9:25 |
|
| 8/5/2014 |
Run |
5 mle hill reps |
Hill |
4.7 mi |
42:55 |
9:07 |
|
| 8/5/2014 |
Run |
warm up |
Easy |
1.5 mi |
13:45 |
9:18 |
|
| 8/3/2014 |
Run |
|
Recovery |
1.7 mi |
17:42 |
10:25 |
|
| 8/3/2014 |
Run |
1/2 marathon training |
Pre race run |
13.2 mi |
1:52:21 |
8:33 |
|
| 8/3/2014 |
Run |
|
Easy |
1.0 mi |
9:28 |
9:28 |
|
| 7/30/2014 |
Run |
7 mile |
Easy |
7.2 mi |
1:07:52 |
9:24 |
|
| 7/29/2014 |
Run |
5 with 12 200m sprints |
Speed work |
5.4 mi |
47:14 |
8:42 |
|
| 7/27/2014 |
Run |
7 mile |
Easy |
7.2 mi |
1:03:37 |
8:50 |
|
| 7/26/2014 |
Run |
3 around littleham |
Recovery |
3.1 mi |
28:22 |
9:15 |
|
| 7/24/2014 |
Run |
7 mile |
Tempo |
7.2 mi |
1:04:00 |
8:55 |
|
| 7/23/2014 |
Run |
Handicaps Bideford AAC |
Default |
5.2 mi |
41:47 |
8:05 |
|
| 7/20/2014 |
Run |
Littleham/Puffin Billy |
Long |
14.6 mi |
2:17:26 |
9:27 |
|
| 7/19/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
27:21 |
9:06 |
|
| 7/17/2014 |
Run |
6 miles around littleham |
Fartlek |
6.0 mi |
51:53 |
8:40 |
|
| 7/16/2014 |
Run |
7 mile |
Easy |
7.2 mi |
1:10:43 |
9:49 |
|
| 7/15/2014 |
Run |
6 mile hill training |
Default |
6.2 mi |
1:00:09 |
9:42 |
|
| 7/13/2014 |
Run |
Littleham/Puffin Billy |
Default |
14.6 mi |
2:21:31 |
9:44 |
|
| 7/12/2014 |
Run |
3 around littleham |
Easy |
3.4 mi |
30:52 |
9:10 |
|
| 7/10/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
27:02 |
9:03 |
|
| 7/9/2014 |
Run |
tarka 7 little amarica |
Tempo |
7.2 mi |
1:00:18 |
8:22 |
|
| 7/8/2014 |
Run |
4 m Littleham woods |
Fartlek |
3.9 mi |
33:51 |
8:37 |
|
| 7/6/2014 |
Run |
A39 + tarka |
Long |
16.5 mi |
2:39:06 |
9:38 |
|
| 7/5/2014 |
Run |
4 m Littleham woods |
Fartlek |
3.9 mi |
33:05 |
8:25 |
|
| 7/3/2014 |
Run |
2 mile dash up hill |
Recovery |
2.8 mi |
|
|
|
| 7/2/2014 |
Run |
Handicaps Bideford AAC |
Race |
5.2 mi |
39:58 |
7:43 |
|
| 6/30/2014 |
Bike |
alwington and back |
Easy |
5.6 mi |
36:33 |
6:33 |
|
| 6/29/2014 |
Run |
to puffing billy |
Long |
14.5 mi |
2:21:38 |
9:48 |
|
| 6/28/2014 |
Run |
2 mile dash up hill |
Hill |
2.5 mi |
20:10 |
7:59 |
|
| 6/26/2014 |
Run |
6 miles around littleham |
Tempo |
6.0 mi |
51:53 |
8:39 |
|
| 6/24/2014 |
Run |
4 m Littleham woods |
Fartlek |
4.0 mi |
34:30 |
8:38 |
|
| 6/22/2014 |
Run |
new bridge + tarka 10 |
Long |
10.1 mi |
1:28:26 |
8:47 |
|
| 6/21/2014 |
Run |
4 m Littleham woods |
Fartlek |
4.0 mi |
33:01 |
8:22 |
|
| 6/20/2014 |
Run |
2 mile dash up hill |
Easy |
2.5 mi |
|
|
|
| 6/18/2014 |
Run |
Handicaps Bideford AAC |
Race |
5.5 mi |
38:15 |
6:59 |
|
| 6/16/2014 |
Run |
2 mile dash up hill |
Interval |
2.5 mi |
|
|
|
| 6/11/2014 |
Run |
6 miles around littleham |
Interval |
6.0 mi |
53:00 |
8:50 |
|
| 6/9/2014 |
Run |
4 m Littleham woods |
Interval |
4.0 mi |
|
|
|
| 6/5/2014 |
Run |
alwington and back |
Easy |
5.5 mi |
48:21 |
8:46 |
|
| 6/3/2014 |
Run |
2 mile dash up hill |
Easy |
2.5 mi |
|
|
|
| 6/1/2014 |
Bike |
wood town |
Interval |
5.6 mi |
34:24 |
6:08 |
|
| 6/1/2014 |
Run |
7 mile |
Fartlek |
7.2 mi |
1:03:24 |
8:46 |
|
| 5/31/2014 |
Run |
4 m Littleham woods |
Fartlek |
4.0 mi |
|
|
|
| 5/28/2014 |
Run |
Handicaps Bideford AAC |
Fartlek |
5.5 mi |
|
|
|
| 5/26/2014 |
Bike |
to puffing billy |
Interval |
12.8 mi |
1:15:54 |
5:57 |
|
| 5/25/2014 |
Run |
7 mile |
Interval |
7.0 mi |
|
|
|
| 5/18/2014 |
Run |
tarka 13 |
Easy |
12.0 mi |
1:54:00 |
9:30 |
|
| 5/15/2014 |
Run |
4 m Littleham woods |
Interval |
4.0 mi |
|
|
|
| 5/13/2014 |
Run |
2 mile dash up hill |
Interval |
2.5 mi |
|
|
|
| 5/11/2014 |
Run |
Bideford 10k |
Pre race run |
6.2 mi |
47:50 |
7:40 |
|
| 5/7/2014 |
Run |
2 mile dash up hill |
Pre race run |
2.0 mi |
|
|
|
| 5/6/2014 |
Run |
6 miles around littleham |
Tempo |
6.0 mi |
54:08 |
8:58 |
|
| 5/5/2014 |
Run |
2 mile dash up hill |
Easy |
2.5 mi |
|
|
|
| 5/4/2014 |
Run |
tarka 10 via littlle america |
Long |
11.1 mi |
1:40:03 |
9:01 |
|
| 5/1/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
|
|
|
| 4/30/2014 |
Run |
Handicaps Bideford AAC |
Easy |
5.5 mi |
41:22 |
7:33 |
|
| 4/29/2014 |
Run |
3 around littleham |
Easy |
3.0 mi |
|
|
|
| 4/27/2014 |
Run |
9 miles littleham |
Easy |
9.3 mi |
1:20:26 |
8:39 |
|
| 4/25/2014 |
Run |
2 mile dash up hill |
Easy |
2.0 mi |
|
|
|
| 4/23/2014 |
Run |
4 m Littleham woods |
Speed work |
4.5 mi |
|
|
|
| 4/22/2014 |
Run |
2 mile dash up hill |
Easy |
2.0 mi |
|
|
|
| 4/22/2014 |
Run |
4 m Littleham woods |
Easy |
4.0 mi |
|
|
|