| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/27/2015 |
Run |
18 k Alfords point |
Medium long |
18.1 km |
1:47:06 |
5:56 |
 |
| 9/26/2015 |
Run |
home from parkrun |
Cool down |
6.5 km |
39:07 |
5:59 |
|
| 9/26/2015 |
Run |
menai parkrun |
Race |
5.1 km |
20:51 |
4:07 |
|
| 9/21/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:10 |
5:48 |
|
| 9/21/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:00:07 |
5:59 |
|
| 9/20/2015 |
Run |
20 km two laps to lights via coachwood |
Medium long |
20.1 km |
1:42:02 |
5:05 |
|
| 9/19/2015 |
Run |
around parkrun |
Cool down |
1.4 km |
23:13 |
16:43 |
|
| 9/19/2015 |
Run |
menai parkrun |
Race |
5.1 km |
20:59 |
4:07 |
|
| 9/19/2015 |
Run |
near menai parkrun |
Warm up |
2.3 km |
13:11 |
5:43 |
|
| 9/18/2015 |
Run |
work to loftus and back |
Easy |
5.1 km |
27:20 |
5:24 |
|
| 9/18/2015 |
Run |
4.5 laps of coachwood |
Recovery |
5.2 km |
30:36 |
5:53 |
|
| 9/17/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.6 km |
35:46 |
5:25 |
|
| 9/16/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:52 |
5:33 |
|
| 9/16/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
52:01 |
5:09 |
|
| 9/15/2015 |
Run |
4.5 laps of coachwood |
Easy |
5.3 km |
29:13 |
5:29 |
|
| 9/14/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
35:30 |
5:46 |
|
| 9/13/2015 |
Run |
|
Easy |
10.0 km |
57:05 |
5:42 |
|
| 9/11/2015 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:07:49 |
5:36 |
|
| 9/10/2015 |
Run |
12 km alfords point |
Interval VO2 max |
12.0 km |
1:02:35 |
5:12 |
|
| 9/9/2015 |
Run |
10 alfords point |
Recovery |
10.0 km |
57:32 |
5:44 |
|
| 9/8/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:26:47 |
5:23 |
|
| 9/6/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
54:07 |
5:22 |
|
| 9/5/2015 |
Run |
menai parkrun |
Easy |
5.1 km |
31:02 |
6:03 |
|
| 9/5/2015 |
Run |
near parkrun |
Warm up |
1.2 km |
11:39 |
10:08 |
|
| 9/1/2015 |
Run |
12 km alfords point |
Easy |
12.5 km |
1:12:11 |
5:46 |
|
| 9/1/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:47 |
5:43 |
|
| 8/30/2015 |
Run |
16 km run |
Easy |
17.5 km |
1:41:19 |
5:49 |
|
| 8/29/2015 |
Run |
menai parkrun |
Easy |
5.1 km |
32:29 |
6:20 |
|
| 8/29/2015 |
Run |
near parkrun |
Warm up |
1.1 km |
9:18 |
8:18 |
|
| 8/28/2015 |
Run |
work to waratah park track and back |
Speedwork |
6.0 km |
39:26 |
6:32 |
|
| 8/25/2015 |
Run |
10 alfords point |
Easy |
10.4 km |
54:14 |
5:14 |
|
| 8/25/2015 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:22 |
5:32 |
|
| 8/23/2015 |
Run |
Homebush half marathon |
Race |
21.1 km |
1:33:52 |
4:27 |
|
| 8/23/2015 |
Run |
around sopac |
Warm up |
2.0 km |
14:18 |
7:07 |
|
| 8/19/2015 |
Run |
4.5 laps of coachwood |
Recovery |
6.2 km |
36:26 |
5:56 |
|
| 8/17/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:34 |
5:49 |
|
| 8/17/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:18 |
5:46 |
|
| 8/15/2015 |
Run |
menai parkrun course |
Cool down |
1.6 km |
10:38 |
6:44 |
|
| 8/15/2015 |
Run |
menai parkrun |
Race |
5.1 km |
21:12 |
4:11 |
|
| 8/15/2015 |
Run |
menai |
Warm up |
2.3 km |
15:46 |
6:59 |
|
| 8/13/2015 |
Run |
20 km two laps to lights via coachwood |
Medium long |
23.2 km |
2:09:06 |
5:35 |
|
| 8/12/2015 |
Run |
10 alfords point |
Recovery |
10.3 km |
59:33 |
5:47 |
|
| 8/11/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.3 km |
35:07 |
5:38 |
|
| 8/10/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
35:26 |
5:46 |
|
| 8/8/2015 |
Run |
14km coachwood and behind school |
Easy |
14.1 km |
1:19:03 |
5:38 |
|
| 8/6/2015 |
Run |
20 km two laps to lights via coachwood |
Medium long |
20.0 km |
1:50:01 |
5:30 |
|
| 8/5/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:17 |
5:47 |
|
| 8/3/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:00:57 |
6:04 |
|
| 8/1/2015 |
Run |
first part of parkrun course |
Cool down |
2.8 km |
19:44 |
6:57 |
|
| 8/1/2015 |
Run |
menai parkrun |
Race |
5.1 km |
21:52 |
4:18 |
|
| 8/1/2015 |
Run |
partly parkrun course |
Warm up |
2.1 km |
14:46 |
6:56 |
|
| 7/30/2015 |
Run |
18 k Alfords point to lights twice |
Medium long |
18.1 km |
1:41:24 |
5:36 |
|
| 7/28/2015 |
Run |
work to loftus and back |
Easy |
6.1 km |
33:26 |
5:30 |
|
| 7/26/2015 |
Run |
11 behind high school |
Easy |
11.0 km |
1:00:55 |
5:32 |
|
| 7/24/2015 |
Run |
work to loftus and back |
Easy |
6.3 km |
34:39 |
5:30 |
|
| 7/20/2015 |
Run |
Work past jannali high |
Recovery |
4.0 km |
24:18 |
6:03 |
|
| 7/17/2015 |
Run |
12 km alfords point |
Easy |
12.0 km |
1:03:25 |
5:17 |
|