| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 9/8/2016 |
Run |
10 alfords point |
GA |
10.1 km |
51:08 |
5:04 |
 |
| 9/13/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:55 |
5:38 |
|
| 10/27/2016 |
Run |
10 alfords point |
GA |
10.1 km |
55:04 |
5:27 |
|
| 9/6/2016 |
Run |
10 alfords point |
GA |
10.1 km |
53:03 |
5:15 |
|
| 11/14/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:57 |
5:38 |
|
| 12/21/2016 |
Run |
ridge |
GA |
10.1 km |
57:10 |
5:39 |
|
| 6/21/2016 |
Run |
10 alfords point |
GA |
10.1 km |
55:59 |
5:32 |
|
| 8/30/2016 |
Run |
10 alfords point |
GA |
10.1 km |
48:08 |
4:45 |
|
| 10/1/2016 |
Run |
run to parkrun, parkrun menai |
Recovery |
10.3 km |
1:05:58 |
6:26 |
|
| 6/23/2016 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:31 |
5:33 |
|
| 9/9/2016 |
Run |
10 alfords point |
Recovery |
10.4 km |
1:01:43 |
5:56 |
|
| 11/22/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:07:46 |
5:36 |
|
| 12/25/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:25:27 |
7:03 |
|
| 12/15/2016 |
Run |
12 km alfords point |
Recovery |
12.3 km |
1:08:40 |
5:36 |
|
| 7/31/2016 |
Run |
10 alfords point |
GA |
12.3 km |
1:03:47 |
5:12 |
|
| 6/25/2016 |
Run |
14k alfords point |
Recovery |
13.1 km |
1:09:29 |
5:20 |
|
| 11/13/2016 |
Run |
12 km alfords point |
Recovery |
13.1 km |
1:18:48 |
6:01 |
|
| 12/29/2016 |
Run |
12 km alfords point |
Recovery |
13.1 km |
1:17:25 |
5:54 |
|
| 8/23/2016 |
Run |
12 km alfords point |
Interval VO2 max |
13.4 km |
1:12:46 |
5:26 |
|
| 11/20/2016 |
Run |
alfords point |
Recovery |
14.2 km |
1:22:11 |
5:49 |
|
| 12/20/2016 |
Run |
alfords point |
Recovery |
14.2 km |
1:33:30 |
6:35 |
|
| 6/12/2016 |
Run |
8 km alfords point x 2 |
GA |
16.0 km |
1:15:18 |
4:42 |
|
| 8/4/2016 |
Run |
8 km alfords point x 2 |
GA |
16.1 km |
1:24:05 |
5:14 |
|
| 8/18/2016 |
Run |
16k behind school |
Interval VO2 max |
16.1 km |
1:25:17 |
5:18 |
|
| 9/14/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:26:20 |
5:22 |
|
| 8/25/2016 |
Run |
18km behind the school mainly |
GA |
16.1 km |
1:22:09 |
5:06 |
|
| 8/11/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:20:32 |
5:00 |
|
| 12/28/2016 |
Run |
16k behind school |
Recovery |
16.2 km |
1:29:46 |
5:34 |
|
| 9/7/2016 |
Run |
16k behind school |
Interval VO2 max |
16.3 km |
1:28:04 |
5:25 |
|
| 12/31/2016 |
Run |
parkrun laps then home |
Medium long |
17.0 km |
1:37:08 |
5:43 |
|
| 12/27/2016 |
Run |
18km behind the school mainly |
Medium long |
17.3 km |
1:43:37 |
6:01 |
|
| 8/14/2016 |
Run |
Alfos to Como |
Medium long |
17.5 km |
1:31:09 |
5:14 |
|
| 9/20/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:28:32 |
4:54 |
|
| 8/21/2016 |
Run |
19km behind the school mainly |
GA |
19.2 km |
1:48:28 |
5:39 |
|
| 8/28/2016 |
Run |
10k alfords point then up to Sutherland |
Medium long |
20.1 km |
1:46:21 |
5:18 |
|
| 8/16/2016 |
Run |
to ridge and back |
Medium long |
20.1 km |
1:37:51 |
4:52 |
|