| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 11/17/2016 |
Run |
around ridge |
Recovery |
0.1 km |
0:34 |
5:10 |
 |
| 9/19/2014 |
Run |
the ridge athletic track |
Race |
200.0 m |
0:34 |
2:51 |
|
| 12/17/2016 |
Run |
near menai parkrun |
Recovery |
0.1 km |
0:45 |
6:50 |
|
| 1/18/2015 |
Run |
islander to dan murphys |
Cool down |
0.2 km |
1:00 |
5:00 |
|
| 1/10/2015 |
Run |
sopac warmup arena |
Warm up |
0.2 km |
1:20 |
6:40 |
|
| 11/12/2016 |
Run |
near menai parkrun |
Warm up |
0.2 km |
1:25 |
7:28 |
|
| 1/17/2015 |
Run |
noosa school |
Warm up |
0.3 km |
1:30 |
5:00 |
|
| 8/12/2017 |
Run |
near menai parkrun |
Warm up |
0.1 km |
1:32 |
12:47 |
|
| 11/10/2017 |
Run |
around waratah park |
Interval VO2 max |
0.4 km |
1:33 |
3:53 |
|
| 5/2/2015 |
Run |
around sopac |
Cool down |
0.3 km |
1:37 |
6:00 |
|
| 11/18/2017 |
Run |
Elm street Bowral |
Warm up |
0.2 km |
1:42 |
8:06 |
|
| 9/16/2017 |
Run |
near menai parkrun |
Warm up |
0.3 km |
1:58 |
7:02 |
|
| 6/16/2016 |
Run |
home from coachwood |
Cool down |
0.3 km |
1:59 |
5:50 |
|
| 8/20/2016 |
Run |
near menai parkrun |
Warm up |
0.2 km |
2:00 |
8:42 |
|
| 12/3/2016 |
Run |
campbelltown athletic track |
Warm up |
0.4 km |
2:19 |
5:31 |
|
| 11/29/2014 |
Run |
the crest athletics track |
Race |
800.0 m |
2:36 |
3:16 |
|
| 11/15/2014 |
Run |
homebush SOPAC |
Race |
800.0 m |
2:37 |
3:17 |
|
| 11/26/2016 |
Run |
Blacktown athletics track |
Race |
800.0 m |
2:40 |
3:20 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Race |
800.0 m |
2:40 |
3:21 |
|
| 10/22/2016 |
Run |
near parkrun |
Warm up |
0.1 km |
2:41 |
22:22 |
|
| 11/4/2017 |
Run |
near parkrun |
Warm up |
0.2 km |
2:43 |
15:59 |
|
| 10/18/2014 |
Run |
warm up outside sopac |
Easy |
0.5 km |
2:45 |
5:18 |
|
| 3/28/2015 |
Run |
The ridge track and surrounds |
Warm up |
0.4 km |
2:45 |
6:53 |
|
| 10/20/2016 |
Run |
ridge |
Warm up |
0.5 km |
2:47 |
5:48 |
|
| 10/20/2016 |
Run |
ridge |
Warm up |
0.4 km |
2:59 |
7:07 |
|
| 10/25/2014 |
Run |
the ridge athletic track |
Race |
1.0 km |
3:25 |
3:25 |
|
| 3/18/2017 |
Run |
from parkrun to carpark |
Speedwork |
0.2 km |
3:31 |
15:18 |
|
| 8/24/2014 |
Run |
kyeemagh |
Easy |
0.5 km |
3:45 |
7:59 |
|
| 10/10/2015 |
Run |
near menai parkrun |
Warm up |
0.4 km |
3:50 |
10:58 |
|
| 9/3/2016 |
Run |
near parkrun |
Warm up |
0.6 km |
3:55 |
6:53 |
|
| 4/18/2015 |
Run |
around club menai |
Warm up |
0.6 km |
4:18 |
6:44 |
|
| 12/31/2015 |
Run |
up the hill to story place isaacs |
Hill |
0.7 km |
4:20 |
6:07 |
|
| 11/28/2015 |
Run |
cronulla |
Warm up |
0.6 km |
4:28 |
7:51 |
|
| 1/2/2016 |
Run |
near menai parkrun |
Warm up |
0.6 km |
4:29 |
7:21 |
|
| 12/6/2014 |
Run |
campbelltown athletic track |
Cool down |
0.8 km |
4:30 |
5:38 |
|
| 11/5/2016 |
Run |
alfords point |
Recovery |
0.7 km |
4:30 |
6:26 |
|
| 9/2/2017 |
Run |
near menai parkrun |
Warm up |
0.7 km |
4:33 |
6:30 |
|
| 5/11/2008 |
Run |
Illawong-menai high |
Easy |
1.0 km |
5:00 |
5:00 |
|
| 6/27/2015 |
Run |
the ridge athletics track |
Warm up |
0.8 km |
5:00 |
6:15 |
|
| 5/27/2017 |
Run |
near menai parkrun |
Recovery |
0.3 km |
5:01 |
17:18 |
|
| 11/16/2014 |
Run |
homebush SOPAC |
Race |
1500.0 m |
5:05 |
3:24 |
|
| 1/10/2015 |
Run |
sopac warmup arena |
Race |
1500.0 m |
5:05 |
3:24 |
|
| 10/17/2015 |
Run |
homebush SOPAC |
Race |
1.5 km |
5:08 |
3:20 |
|
| 11/27/2016 |
Run |
Blacktown athletics track |
Race |
1.5 km |
5:08 |
3:26 |
|
| 10/31/2015 |
Run |
around parkrun |
Warm up |
0.7 km |
5:10 |
7:11 |
|
| 10/25/2014 |
Run |
the ridge athletic track |
Race |
1.5 km |
5:11 |
3:27 |
|
| 11/3/2014 |
Run |
Gold Coast Athletics track griffith university |
Race |
1500.0 m |
5:11 |
3:28 |
|
| 3/20/2016 |
Run |
post box and back |
Cool down |
0.7 km |
5:13 |
7:09 |
|
| 10/22/2016 |
Run |
Sopac |
Race |
1.5 km |
5:13 |
3:24 |
|
| 11/5/2017 |
Run |
homebush SOPAC |
Race |
1.5 km |
5:15 |
3:25 |
|
| 11/11/2017 |
Run |
near menai parkrun |
Warm up |
0.2 km |
5:18 |
23:03 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Race |
1.5 km |
5:19 |
3:29 |
|
| 11/16/2014 |
Run |
around sopac |
Recovery |
0.8 km |
5:27 |
6:49 |
|
| 11/9/2017 |
Run |
the ridge |
Cool down |
0.9 km |
5:31 |
6:30 |
|
| 11/19/2016 |
Run |
marco reserve |
Warm up |
0.7 km |
5:35 |
8:06 |
|
| 8/22/2015 |
Run |
near parkrun |
Warm up |
0.8 km |
5:37 |
7:24 |
|
| 10/20/2016 |
Run |
the ridge |
Cool down |
0.9 km |
5:40 |
6:27 |
|
| 3/13/2016 |
Run |
to school and back |
Warm up |
0.7 km |
5:43 |
8:10 |
|
| 10/18/2014 |
Run |
homebush SOPAC |
Race |
1.0 mi |
5:44 |
3:34 |
|
| 10/12/2014 |
Run |
parramatta park |
Easy |
1.0 km |
5:46 |
5:46 |
|
| 9/17/2016 |
Run |
near menai parkrun |
Warm up |
0.6 km |
5:59 |
10:09 |
|
| 11/9/2017 |
Run |
the ridge |
LactateThreshold |
1.5 km |
5:59 |
3:58 |
|
| 1/16/2016 |
Run |
near noosa parkrun |
Warm up |
1.0 km |
6:00 |
6:00 |
|
| 2/16/2016 |
Run |
ridge |
Warm up |
0.9 km |
6:00 |
6:28 |
|
| 1/3/2015 |
Run |
around club menai |
Cool down |
1.0 km |
6:05 |
6:05 |
|
| 12/31/2016 |
Run |
crossing to home |
Recovery |
1.0 km |
6:06 |
5:52 |
|
| 8/24/2013 |
Run |
sutho top field |
Easy |
1.0 km |
6:06 |
5:53 |
|
| 10/14/2017 |
Run |
near parkrun |
Warm up |
0.4 km |
6:12 |
15:54 |
|
| 1/13/2016 |
Run |
the ridge athletic track |
Warm up |
1.0 km |
6:14 |
6:14 |
|
| 1/4/2017 |
Run |
half coachwood |
Recovery |
1.1 km |
6:16 |
5:59 |
|
| 5/10/2015 |
Run |
Hockey park |
Warm up |
1.1 km |
6:17 |
5:56 |
|
| 3/28/2015 |
Run |
Menai park run and surrounds |
Warm up |
1.0 km |
6:23 |
6:23 |
|
| 9/25/2016 |
Run |
Oval nex to the crest bankstown |
Cool down |
1.1 km |
6:24 |
6:03 |
|
| 11/19/2014 |
Run |
near kyeemagh hockey field |
Recovery |
1.2 km |
6:30 |
5:40 |
|
| 11/19/2016 |
Run |
around ES Marks Field |
Cool down |
1.1 km |
6:30 |
6:12 |
|
| 10/17/2016 |
Run |
coachwood |
Recovery |
1.0 km |
6:49 |
6:38 |
|
| 5/20/2017 |
Run |
near menai parkrun |
Recovery |
0.3 km |
6:49 |
20:03 |
|
| 1/26/2013 |
Run |
warmup at menai |
Easy |
1.2 km |
6:54 |
5:54 |
|
| 5/22/2016 |
Run |
around rocky |
Cool down |
1.0 km |
6:55 |
6:51 |
|
| 1/10/2015 |
Run |
outsiide SOPAC |
Cool down |
1.2 km |
7:00 |
5:50 |
|
| 2/16/2016 |
Run |
the ridge |
Easy |
0.9 km |
7:00 |
7:58 |
|
| 11/4/2016 |
Run |
around ridge |
Cool down |
1.0 km |
7:02 |
6:58 |
|
| 4/30/2016 |
Run |
around club menai |
Recovery |
1.0 km |
7:13 |
7:09 |
|
| 9/16/2017 |
Run |
near parkrun menai |
Cool down |
1.0 km |
7:15 |
7:15 |
|
| 1/8/2016 |
Run |
|
Warm up |
1.2 km |
7:16 |
5:58 |
|
| 11/26/2016 |
Run |
around blacktown athletics track |
Cool down |
1.0 km |
7:16 |
7:16 |
|
| 2/13/2016 |
Run |
|
Warm up |
1.2 km |
7:27 |
6:26 |
|
| 3/18/2017 |
Run |
near the crest |
Warm up |
0.4 km |
7:34 |
17:12 |
|
| 9/3/2017 |
Run |
marco reserve |
Cool down |
1.1 km |
7:36 |
6:40 |
|
| 5/21/2016 |
Run |
near menai parkrun |
Warm up |
1.1 km |
7:39 |
6:58 |
|
| 1/3/2015 |
Run |
aroung club menai |
Cool down |
1.2 km |
7:43 |
6:30 |
|
| 10/26/2017 |
Run |
the ridge |
Recovery |
1.1 km |
7:46 |
7:24 |
|
| 6/6/2015 |
Run |
gannons park |
Speedwork |
2.0 km |
7:52 |
4:03 |
|
| 6/27/2015 |
Run |
The ridge track and surrounds |
Speedwork |
2.0 km |
7:52 |
3:56 |
|
| 9/12/2015 |
Run |
near parkrun |
Cool down |
1.1 km |
7:52 |
6:58 |
|
| 10/17/2017 |
Run |
ridge |
Recovery |
1.1 km |
7:52 |
7:30 |
|
| 5/11/2016 |
Run |
around rocky |
Warm up |
1.0 km |
7:53 |
7:35 |
|
| 3/24/2017 |
Run |
work to loftus and back |
Recovery |
1.1 km |
7:54 |
7:04 |
|
| 3/29/2017 |
Run |
work to loftus and back |
Recovery |
1.1 km |
7:59 |
7:16 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Race |
2.1 km |
8:00 |
3:51 |
|