| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/5/2017 |
Run |
16k behind school |
GA |
16.1 km |
1:19:27 |
4:57 |
 |
| 3/6/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:06 |
5:35 |
|
| 3/9/2017 |
Run |
10 alfords point |
GA + Speed |
10.1 km |
53:27 |
5:18 |
|
| 3/13/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:55 |
5:44 |
|
| 3/14/2017 |
Run |
6km alfords point |
Recovery |
7.1 km |
54:35 |
7:40 |
|
| 3/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:07 |
5:49 |
|
| 3/20/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:02 |
5:48 |
|
| 3/21/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
1:01:11 |
7:33 |
|
| 3/21/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
44:00 |
5:26 |
|
| 4/4/2017 |
Run |
5 k alfords point |
Recovery |
6.4 km |
49:03 |
7:39 |
|
| 4/5/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:25 |
6:07 |
|
| 4/8/2017 |
Run |
|
Recovery |
4.8 km |
32:37 |
6:47 |
|
| 4/10/2017 |
Run |
8k alfords point |
Recovery |
8.1 km |
50:03 |
6:10 |
|
| 4/15/2017 |
Run |
parkrun Tuggeranong |
Recovery |
5.7 km |
45:39 |
8:04 |
|
| 4/16/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:57 |
5:33 |
|
| 4/17/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
45:14 |
7:25 |
|
| 4/17/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:02:25 |
6:06 |
|
| 4/18/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
51:09 |
6:18 |
|
| 4/19/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
1:02:28 |
7:44 |
|
| 4/22/2017 |
Run |
weston springs parkrun Auckland |
Recovery |
5.0 km |
30:08 |
6:05 |
|
| 4/26/2017 |
Run |
10k Takapuna |
Recovery |
10.1 km |
57:26 |
5:42 |
|
| 4/27/2017 |
Run |
10k Takapuna |
Recovery |
10.7 km |
1:06:07 |
6:13 |
|
| 5/1/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:10:23 |
5:49 |
|
| 5/2/2017 |
Run |
6k alfords point |
Recovery |
7.2 km |
54:12 |
7:35 |
|
| 5/2/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:43 |
5:49 |
|
| 5/4/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:16:31 |
7:35 |
|
| 5/5/2017 |
Run |
8k alfords point |
Recovery |
8.1 km |
48:34 |
6:00 |
|
| 5/7/2017 |
Run |
18k to Barden Ridge and back |
Medium long |
18.1 km |
2:15:54 |
7:30 |
|
| 5/9/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:12:06 |
7:08 |
|
| 5/11/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:02 |
5:43 |
|
| 5/11/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:11:59 |
5:57 |
|
| 5/12/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
57:25 |
7:06 |
|
| 5/12/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:40 |
5:59 |
|
| 5/13/2017 |
Run |
como x country 2k |
Recovery |
2.0 km |
14:06 |
6:55 |
|
| 5/13/2017 |
Run |
como x country 3k |
Recovery |
2.9 km |
17:33 |
6:06 |
|
| 5/13/2017 |
Run |
como x country 10k |
Recovery |
9.8 km |
54:29 |
5:34 |
|
| 5/14/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:28:08 |
7:18 |
|
| 5/15/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:00 |
6:03 |
|
| 5/16/2017 |
Run |
8 km alfords point |
Recovery |
9.0 km |
55:35 |
6:10 |
|
| 5/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:51 |
6:02 |
|
| 5/18/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:33 |
6:08 |
|
| 5/21/2017 |
Run |
SMH Half Marathon |
Medium long |
21.9 km |
2:28:47 |
6:48 |
|
| 5/22/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:33 |
6:07 |
|
| 5/22/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:59 |
6:02 |
|
| 5/23/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:00:59 |
6:02 |
|
| 5/24/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:00:01 |
5:52 |
|
| 5/25/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:00:34 |
5:55 |
|
| 5/26/2017 |
Run |
10 alfords point |
Recovery |
9.1 km |
55:51 |
6:09 |
|
| 5/27/2017 |
Run |
near menai parkrun |
Recovery |
0.3 km |
5:01 |
17:18 |
|
| 5/27/2017 |
Run |
menai parkrun |
Recovery |
5.0 km |
33:01 |
6:40 |
|
| 5/28/2017 |
Run |
7km alfords point |
Recovery |
7.2 km |
56:00 |
7:47 |
|
| 5/29/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:39 |
5:41 |
|
| 5/29/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
43:30 |
5:22 |
|
| 5/30/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
40:44 |
5:02 |
|
| 5/31/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:11 |
5:36 |
|
| 5/31/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
36:07 |
5:52 |
|
| 6/2/2017 |
Run |
work to loftus and back |
Recovery |
6.0 km |
33:52 |
5:40 |
|
| 6/2/2017 |
Run |
7km alfords point |
Recovery |
7.2 km |
36:31 |
5:05 |
|
| 6/3/2017 |
Run |
near parkrun |
Warm up |
2.1 km |
15:13 |
7:07 |
|
| 6/3/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
29:06 |
5:56 |
|
| 6/3/2017 |
Run |
home to yala road cross country and back |
Recovery |
18.1 km |
2:03:02 |
6:48 |
|
| 6/4/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:24:03 |
5:14 |
|
| 6/5/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:32 |
6:00 |
|
| 6/6/2017 |
Run |
10 alfords point |
LactateThreshold |
10.1 km |
51:47 |
5:08 |
|
| 6/8/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:21:59 |
5:06 |
|
| 6/9/2017 |
Run |
4 laps coachwood |
Recovery |
5.3 km |
31:50 |
5:59 |
|
| 6/11/2017 |
Run |
half coachwood |
Warm up |
1.0 km |
8:18 |
8:04 |
|
| 6/11/2017 |
Run |
20 km alfords point |
Medium long |
20.1 km |
1:39:58 |
4:59 |
|
| 6/12/2017 |
Run |
bay run |
Recovery |
12.2 km |
1:09:51 |
5:45 |
|
| 6/12/2017 |
Run |
laps of coachwood |
Recovery |
5.1 km |
29:15 |
5:45 |
|
| 6/13/2017 |
Run |
12 km alfords point |
GA |
12.2 km |
1:03:02 |
5:11 |
|
| 6/14/2017 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:36 |
5:36 |
|
| 6/15/2017 |
Run |
15k alfords point |
GA |
15.1 km |
1:20:49 |
5:21 |
|
| 6/18/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:16 |
5:52 |
|
| 6/19/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
45:03 |
5:33 |
|
| 6/21/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
46:31 |
7:37 |
|
| 6/21/2017 |
Run |
8 km alfords point |
GA + Strides |
8.1 km |
44:40 |
5:30 |
|
| 6/22/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:19 |
5:48 |
|
| 6/23/2017 |
Run |
work to waratah park track and back |
Recovery |
6.1 km |
35:12 |
5:46 |
|
| 6/24/2017 |
Run |
near parkrun menai |
Recovery |
3.1 km |
20:55 |
6:52 |
|
| 6/24/2017 |
Run |
menai parkrun |
LactateThreshold |
4.8 km |
21:28 |
4:31 |
|
| 6/24/2017 |
Run |
near parkrun |
Cool down |
2.1 km |
13:25 |
6:33 |
|
| 6/26/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:46 |
5:42 |
|
| 7/7/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.4 km |
31:31 |
5:54 |
|
| 7/10/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
26:38 |
5:14 |
|
| 7/11/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.5 km |
31:25 |
5:43 |
|
| 7/12/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:19 |
5:38 |
|
| 7/14/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.0 km |
34:32 |
5:49 |
|
| 7/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:28 |
5:43 |
|
| 7/19/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:57 |
5:44 |
|
| 7/20/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:26:54 |
5:24 |
|
| 7/22/2017 |
Run |
near menai parkrun |
Warm up |
1.1 km |
10:07 |
9:39 |
|
| 7/22/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
33:02 |
6:53 |
|
| 7/23/2017 |
Run |
Sutherland to Surf |
Race |
11.1 km |
1:07:44 |
6:06 |
|
| 7/23/2017 |
Run |
Surf to Sutherland |
GA |
11.2 km |
1:07:57 |
6:04 |
|
| 7/25/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
59:36 |
5:22 |
|
| 7/29/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:16 |
5:27 |
|
| 7/31/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:28 |
5:36 |
|
| 8/1/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:34 |
5:39 |
|
| 8/2/2017 |
Run |
10 alfords point |
GA |
10.1 km |
54:08 |
5:22 |
|