| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/21/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:48 |
5:39 |
 |
| 1/12/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
43:18 |
5:21 |
|
| 1/12/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
36:17 |
5:54 |
|
| 12/28/2016 |
Run |
the ridge |
GA + Strides |
11.1 km |
1:04:16 |
5:47 |
|
| 11/12/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
31:12 |
6:22 |
|
| 11/12/2016 |
Run |
near menai parkrun |
Warm up |
0.2 km |
1:25 |
7:28 |
|
| 9/29/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:29 |
5:47 |
|
| 9/22/2016 |
Run |
the ridge athletic track |
Cool down |
3.2 km |
18:43 |
5:51 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
LactateThreshold |
3.1 km |
12:22 |
4:02 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
Warm up |
4.0 km |
27:16 |
6:48 |
|
| 9/16/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
35:12 |
5:43 |
|
| 9/14/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:48 |
5:43 |
|
| 9/3/2016 |
Run |
menai parkrun |
Recovery |
5.0 km |
27:38 |
5:29 |
|
| 9/3/2016 |
Run |
near parkrun |
Warm up |
0.6 km |
3:55 |
6:53 |
|
| 8/4/2016 |
Run |
work to loftus and back |
GA |
6.2 km |
33:53 |
5:28 |
|
| 8/1/2016 |
Run |
10 alfords point |
GA |
10.1 km |
55:00 |
5:26 |
|
| 6/25/2016 |
Run |
near menai parkrun |
Warm up |
2.1 km |
16:00 |
7:29 |
|
| 6/24/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:22 |
5:40 |
|
| 6/24/2016 |
Run |
8 km alfords point |
LactateThreshold |
8.2 km |
44:52 |
5:29 |
|
| 6/22/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:26 |
5:45 |
|
| 6/22/2016 |
Run |
bike path sutherland |
LactateThreshold |
7.1 km |
34:11 |
4:51 |
|
| 6/21/2016 |
Run |
8 km alfords point |
GA |
8.1 km |
41:41 |
5:10 |
|
| 6/19/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:03 |
5:27 |
|
| 6/18/2016 |
Run |
menai parkrun |
Recovery |
5.0 km |
30:06 |
6:05 |
|
| 6/11/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:17 |
6:10 |
|
| 6/10/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
33:15 |
5:24 |
|
| 6/6/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:21 |
5:41 |
|
| 6/4/2016 |
Run |
|
Easy |
4.9 km |
31:15 |
6:24 |
|
| 6/3/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
47:45 |
5:49 |
|
| 6/1/2016 |
Run |
work to loftus and back |
Recovery |
5.0 km |
30:45 |
6:07 |
|
| 5/29/2016 |
Run |
Barossa Marathon |
Race |
42.2 km |
3:02:56 |
4:20 |
|
| 5/26/2016 |
Run |
8 km alfords point |
Recovery |
7.1 km |
41:34 |
5:53 |
|
| 5/23/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:14 |
5:47 |
|
| 5/21/2016 |
Run |
10 alfords point |
Recovery |
10.5 km |
1:09:46 |
6:41 |
|
| 5/21/2016 |
Run |
menai parkrun |
Recovery |
5.0 km |
30:24 |
6:05 |
|
| 5/21/2016 |
Run |
near menai parkrun |
Warm up |
1.1 km |
7:39 |
6:58 |
|
| 5/19/2016 |
Run |
14k alfords point |
Interval VO2 max |
14.2 km |
1:17:37 |
5:28 |
|
| 5/18/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
51:54 |
5:10 |
|
| 5/17/2016 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:06:58 |
6:36 |
|
| 5/15/2016 |
Run |
12 km alfords point + 2 x behind school |
Long |
28.1 km |
2:12:38 |
4:44 |
|
| 5/15/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:29 |
8:24 |
|
| 5/14/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:41 |
5:39 |
|
| 5/13/2016 |
Run |
16k behind school |
Interval VO2 max |
15.3 km |
1:21:48 |
5:22 |
|
| 5/11/2016 |
Run |
21k mainly behind high school |
Medium long |
21.1 km |
1:38:32 |
4:40 |
|
| 5/11/2016 |
Run |
around rocky |
Warm up |
1.0 km |
7:53 |
7:35 |
|
| 5/8/2016 |
Run |
12 km alfords point x 2 + behind school with 3 laps to golden ca |
Long |
30.1 km |
2:46:48 |
5:33 |
|
| 5/8/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:20 |
8:11 |
|
| 5/6/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
47:15 |
5:46 |
|
| 5/5/2016 |
Run |
8 km alfords point |
Recovery |
8.3 km |
46:53 |
5:39 |
|
| 5/4/2016 |
Run |
8 km alfords point x 3 |
Medium long |
24.1 km |
1:51:26 |
4:38 |
|
| 5/4/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:55 |
8:50 |
|
| 5/3/2016 |
Run |
16k behind school |
Interval VO2 max |
16.1 km |
1:24:24 |
5:14 |
|
| 5/1/2016 |
Run |
2 laps to lights and behind school |
Long |
34.2 km |
2:42:34 |
4:46 |
|
| 5/1/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:39 |
8:29 |
|
| 4/29/2016 |
Run |
18km behind the school mainly |
GA |
18.2 km |
1:35:42 |
5:16 |
|
| 4/28/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:09:20 |
5:45 |
|
| 4/27/2016 |
Run |
8 km alfords point x 3 |
Medium long |
24.3 km |
1:56:49 |
4:49 |
|
| 4/27/2016 |
Run |
lap of coachwood |
Warm up |
1.6 km |
12:49 |
8:13 |
|
| 4/26/2016 |
Run |
home to gym |
Recovery |
5.4 km |
32:00 |
5:58 |
|
| 4/24/2016 |
Run |
14 alfos x 2 then Golden car x 3 |
Long |
39.1 km |
3:11:11 |
4:54 |
|
| 4/24/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:50 |
9:39 |
|
| 4/23/2016 |
Run |
8 km alfords point |
Recovery |
7.1 km |
41:20 |
5:52 |
|
| 4/23/2016 |
Run |
menai parkrun |
Recovery |
5.1 km |
34:05 |
6:39 |
|
| 4/23/2016 |
Run |
around club menai |
Warm up |
1.2 km |
8:07 |
6:50 |
|
| 4/22/2016 |
Run |
18km behind the school mainly |
LactateThreshold |
18.1 km |
1:24:21 |
4:41 |
|
| 4/22/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:05 |
8:50 |
|
| 4/21/2016 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:00:32 |
5:55 |
|
| 4/21/2016 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:04:15 |
6:18 |
|
| 4/20/2016 |
Run |
8 km alfords point x 3 |
Medium long |
24.1 km |
1:55:32 |
4:48 |
|
| 4/20/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:44 |
8:39 |
|
| 4/19/2016 |
Run |
16k behind school |
GA |
16.4 km |
1:23:28 |
5:07 |
|
| 4/18/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:16 |
5:53 |
|
| 4/17/2016 |
Run |
12 12 11 twice to lights, once behind school |
Long |
35.1 km |
2:51:24 |
4:53 |
|
| 4/17/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:28 |
8:19 |
|
| 4/16/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
49:46 |
6:03 |
|
| 4/16/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:20 |
6:33 |
|
| 4/16/2016 |
Run |
around club menai |
Warm up |
1.5 km |
10:37 |
6:57 |
|
| 4/15/2016 |
Run |
19km behind the school mainly |
LactateThreshold |
19.1 km |
1:37:59 |
5:08 |
|
| 4/14/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
48:06 |
5:52 |
|
| 4/13/2016 |
Run |
8 km alfords point x 3 |
Medium long |
24.1 km |
1:59:06 |
4:57 |
|
| 4/13/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:27 |
8:08 |
|
| 4/12/2016 |
Run |
home to gym |
Recovery |
7.0 km |
41:47 |
5:58 |
|
| 4/11/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:01:35 |
6:08 |
|
| 4/9/2016 |
Run |
parkrun Tuggeranong |
Recovery |
10.3 km |
58:28 |
5:42 |
|
| 4/7/2016 |
Run |
10 alfords point |
Recovery |
11.3 km |
1:06:56 |
5:56 |
|
| 4/6/2016 |
Run |
10 alfords point |
Recovery |
10.5 km |
58:29 |
5:36 |
|
| 4/5/2016 |
Run |
golden car end of illawong 8k loop |
Medium long |
24.1 km |
2:10:11 |
5:25 |
|
| 4/5/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:19 |
8:15 |
|
| 4/3/2016 |
Run |
1 lap to lights, lots of golden car, then alfos 8k |
Long |
26.1 km |
2:14:30 |
5:10 |
|
| 4/1/2016 |
Run |
10 alfords point |
Recovery |
9.8 km |
1:04:41 |
6:38 |
|
| 4/1/2016 |
Run |
8 km alfords point |
Recovery |
8.4 km |
47:38 |
5:39 |
|
| 3/31/2016 |
Run |
2 laps of end of the line golden car and extra behind school |
Medium long |
21.1 km |
1:49:03 |
5:10 |
|
| 3/27/2016 |
Run |
2 x lights via golden car, 1 x end of line golden car coachwood |
Long |
32.2 km |
2:34:37 |
4:49 |
|
| 3/27/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:00 |
8:55 |
|
| 3/26/2016 |
Run |
menai to ap bridge to home |
GA |
9.1 km |
51:40 |
5:43 |
|
| 3/26/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
28:19 |
5:45 |
|
| 3/26/2016 |
Run |
near menai parkrun |
Warm up |
1.2 km |
8:02 |
6:49 |
|
| 3/23/2016 |
Run |
10 alfords point |
Recovery |
9.1 km |
51:46 |
5:41 |
|
| 3/23/2016 |
Run |
to ridge and return, end of the line golden car finish |
Medium long |
24.3 km |
1:57:14 |
4:51 |
|
| 3/23/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:10 |
9:05 |
|