| Date |
Activity |
Course |
Type |
Distance |
Duration ▼ |
Pace |
|
| 10/31/2009 |
Run |
alfords point 10 k easier + jarrah |
Medium long |
10.3 km |
49:51 |
4:50 |
 |
| 10/27/2009 |
Run |
alfords point 10 k easier + jarrah |
Medium long |
10.3 km |
48:21 |
4:41 |
|
| 10/28/2009 |
Run |
alfords point 10 k easier |
Medium long |
10.0 km |
46:40 |
4:40 |
|
| 9/29/2009 |
Run |
alfords point 10 k easier |
hard |
10.0 km |
46:14 |
4:38 |
|
| 10/3/2009 |
Run |
Run to Russo's 10 k |
Tempo |
10.1 km |
46:10 |
4:36 |
|
| 10/13/2007 |
Run |
Carss Park |
Time trial |
5.1 km |
35:00 |
6:56 |
|
| 1/29/2010 |
Run |
Sutherland - woronora |
Medium long |
6.5 km |
33:55 |
5:14 |
|
| 1/15/2010 |
Run |
Sutherland - woronora |
Medium long |
6.5 km |
33:48 |
5:12 |
|
| 2/4/2010 |
Run |
Sutherland - woronora |
Medium long |
6.5 km |
32:38 |
5:02 |
|
| 5/11/2010 |
Run |
straight down the road to como from sutho. |
Easy |
6.6 km |
32:25 |
4:57 |
|
| 2/19/2010 |
Run |
Sutherland - woronora |
Medium long |
6.5 km |
32:05 |
4:57 |
|
| 1/11/2010 |
Run |
Sutherland - woronora |
Medium long |
6.4 km |
31:34 |
4:56 |
|
| 3/4/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
31:07 |
5:11 |
|
| 3/11/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:57 |
5:09 |
|
| 1/14/2010 |
Run |
ssc to como nearly and back. |
Medium long |
6.5 km |
30:52 |
4:44 |
|
| 5/6/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:51 |
5:08 |
|
| 2/14/2010 |
Run |
hall drive |
Medium long |
6.5 km |
30:42 |
4:43 |
|
| 6/29/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
30:40 |
5:07 |
|
| 11/9/2009 |
Run |
hall drive |
Medium long |
6.5 km |
30:38 |
4:43 |
|
| 4/21/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:36 |
5:06 |
|
| 2/7/2010 |
Run |
hall drive |
Medium long |
6.5 km |
30:32 |
4:42 |
|
| 4/8/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
30:30 |
5:05 |
|
| 2/17/2010 |
Run |
hall drive |
Medium long |
6.5 km |
30:22 |
4:40 |
|
| 3/18/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:20 |
5:03 |
|
| 5/19/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
30:17 |
5:03 |
|
| 4/26/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
30:16 |
5:03 |
|
| 9/19/2009 |
Run |
hall drive |
Medium long |
6.5 km |
30:16 |
4:39 |
|
| 4/22/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:15 |
5:02 |
|
| 10/25/2009 |
Run |
Coachwood 5 laps |
Medium long |
6.6 km |
30:15 |
4:38 |
|
| 4/12/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
30:12 |
5:02 |
|
| 7/2/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
30:03 |
5:00 |
|
| 11/26/2009 |
Run |
around the block |
Medium long |
6.6 km |
30:01 |
4:35 |
|
| 11/3/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:57 |
4:37 |
|
| 2/22/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
29:56 |
4:59 |
|
| 4/28/2010 |
Run |
Mike and Phils to Kirrawee high |
Easy |
5.6 km |
29:55 |
5:19 |
|
| 9/28/2009 |
Run |
Coachwood 5 laps |
Medium long |
6.6 km |
29:54 |
4:34 |
|
| 3/19/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:53 |
4:59 |
|
| 6/30/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
29:53 |
4:59 |
|
| 7/17/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
29:52 |
4:59 |
|
| 3/26/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
29:48 |
4:58 |
|
| 11/4/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:45 |
4:35 |
|
| 5/10/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:42 |
4:57 |
|
| 2/25/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:42 |
4:57 |
|
| 7/19/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
29:42 |
4:57 |
|
| 5/7/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:39 |
4:57 |
|
| 2/10/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:39 |
4:57 |
|
| 5/13/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:35 |
4:56 |
|
| 5/21/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
29:35 |
4:56 |
|
| 1/9/2010 |
Run |
Culburra 2010 |
Medium long |
6.5 km |
29:27 |
4:34 |
|
| 10/21/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
29:21 |
4:54 |
|
| 11/17/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:20 |
4:31 |
|
| 3/8/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:18 |
4:53 |
|
| 11/21/2009 |
Run |
hall drive |
hard |
6.5 km |
29:16 |
4:30 |
|
| 11/19/2009 |
Run |
Illawong-menai high |
Medium long |
6.0 km |
29:14 |
4:53 |
|
| 1/19/2010 |
Run |
noosaville |
Medium long |
6.1 km |
29:13 |
4:47 |
|
| 4/14/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
29:12 |
4:52 |
|
| 11/15/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:11 |
4:29 |
|
| 11/30/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:08 |
4:29 |
|
| 3/29/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:07 |
4:51 |
|
| 12/14/2009 |
Run |
hall drive |
Medium long |
6.5 km |
29:06 |
4:29 |
|
| 4/9/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:05 |
4:51 |
|
| 9/13/2009 |
Run |
Illawong-menai high |
Easy |
6.0 km |
29:05 |
4:51 |
|
| 3/24/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
29:04 |
4:51 |
|
| 10/20/2009 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
29:00 |
4:50 |
|
| 5/14/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
28:58 |
4:50 |
|
| 3/6/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
28:58 |
4:50 |
|
| 1/22/2010 |
Run |
noosaville |
Medium long |
6.1 km |
28:58 |
4:45 |
|
| 10/6/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:55 |
4:49 |
|
| 3/31/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:54 |
4:49 |
|
| 1/24/2010 |
Run |
noosaville |
Medium long |
6.1 km |
28:53 |
4:44 |
|
| 3/28/2010 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:52 |
4:49 |
|
| 2/1/2010 |
Run |
hall drive |
Medium long |
6.5 km |
28:50 |
4:26 |
|
| 11/18/2009 |
Run |
hall drive |
hard |
6.5 km |
28:49 |
4:26 |
|
| 1/23/2010 |
Run |
noosaville |
Medium long |
6.1 km |
28:48 |
4:43 |
|
| 4/16/2010 |
Run |
Mike and Phils to Kirrawee high |
Medium long |
5.6 km |
28:45 |
5:07 |
|
| 3/1/2010 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:45 |
4:48 |
|
| 10/22/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:41 |
4:47 |
|
| 12/28/2009 |
Run |
hall drive |
Medium long |
6.5 km |
28:40 |
4:25 |
|
| 2/15/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:38 |
4:46 |
|
| 10/19/2009 |
Run |
Illawong-menai high |
Easy |
6.0 km |
28:38 |
4:47 |
|
| 1/13/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
28:36 |
4:46 |
|
| 2/2/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:34 |
4:46 |
|
| 7/27/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:34 |
4:46 |
|
| 1/25/2010 |
Run |
noosaville |
Medium long |
6.1 km |
28:33 |
4:41 |
|
| 4/5/2010 |
Run |
Illawong-menai high |
Medium long |
6.0 km |
28:31 |
4:46 |
|
| 4/4/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
28:31 |
4:45 |
|
| 4/3/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
28:31 |
4:45 |
|
| 12/26/2009 |
Run |
hall drive |
Medium long |
6.5 km |
28:31 |
4:23 |
|
| 2/3/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:30 |
4:45 |
|
| 5/20/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:30 |
4:45 |
|
| 1/31/2010 |
Run |
4.5 laps of coachwood |
Easy |
6.0 km |
28:28 |
4:45 |
|
| 9/22/2009 |
Run |
Illawong-menai high |
Medium long |
6.0 km |
28:27 |
4:45 |
|
| 1/21/2010 |
Run |
noosaville |
Medium long |
6.1 km |
28:25 |
4:40 |
|
| 9/17/2009 |
Run |
Illawong-menai high |
hard |
6.0 km |
28:24 |
4:44 |
|
| 3/12/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:18 |
4:43 |
|
| 2/5/2010 |
Run |
sutherland to kirrawee high |
Medium long |
6.0 km |
28:16 |
4:43 |
|
| 2/12/2010 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:15 |
4:43 |
|
| 10/29/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:15 |
4:43 |
|
| 2/11/2010 |
Run |
sutherland to kirrawee high |
Easy |
6.0 km |
28:13 |
4:42 |
|
| 7/20/2009 |
Run |
4.5 laps of coachwood |
Medium long |
6.0 km |
28:10 |
4:42 |
|