| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/12/2016 |
Run |
8 km alfords point x 2 |
GA |
16.0 km |
1:15:18 |
4:42 |
 |
| 6/13/2016 |
Run |
light and golden car |
Recovery |
6.1 km |
43:18 |
7:04 |
|
| 6/15/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:55 |
6:04 |
|
| 6/17/2016 |
Run |
10 alfords point |
GA |
10.0 km |
53:53 |
5:23 |
|
| 6/21/2016 |
Run |
10 alfords point |
GA |
10.1 km |
55:59 |
5:32 |
|
| 6/23/2016 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:31 |
5:33 |
|
| 6/25/2016 |
Run |
14k alfords point |
Recovery |
13.1 km |
1:09:29 |
5:20 |
|
| 7/31/2016 |
Run |
10 alfords point |
GA |
12.3 km |
1:03:47 |
5:12 |
|
| 8/4/2016 |
Run |
8 km alfords point x 2 |
GA |
16.1 km |
1:24:05 |
5:14 |
|
| 8/8/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:34 |
5:43 |
|
| 8/9/2016 |
Run |
10 alfords point |
GA |
10.1 km |
46:25 |
4:36 |
|
| 8/10/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:51 |
5:47 |
|
| 8/11/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:20:32 |
5:00 |
|
| 8/13/2016 |
Run |
garrison point |
Recovery |
3.1 km |
17:04 |
5:36 |
|
| 8/13/2016 |
Run |
garrison point |
GA |
2.2 km |
10:35 |
4:50 |
|
| 8/13/2016 |
Run |
garrison point |
GA |
10.0 km |
45:54 |
4:35 |
|
| 8/14/2016 |
Run |
Alfos to Como |
Medium long |
17.5 km |
1:31:09 |
5:14 |
|
| 8/16/2016 |
Run |
to ridge and back |
Medium long |
20.1 km |
1:37:51 |
4:52 |
|
| 8/17/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:45 |
5:45 |
|
| 8/18/2016 |
Run |
16k behind school |
Interval VO2 max |
16.1 km |
1:25:17 |
5:18 |
|
| 8/19/2016 |
Run |
4 laps of coachwood |
Recovery |
5.2 km |
30:35 |
5:51 |
|
| 8/21/2016 |
Run |
19km behind the school mainly |
GA |
19.2 km |
1:48:28 |
5:39 |
|
| 8/23/2016 |
Run |
12 km alfords point |
Interval VO2 max |
13.4 km |
1:12:46 |
5:26 |
|
| 8/25/2016 |
Run |
18km behind the school mainly |
GA |
16.1 km |
1:22:09 |
5:06 |
|
| 8/27/2016 |
Run |
9 km ridge paths |
GA |
9.0 km |
49:44 |
5:32 |
|
| 8/27/2016 |
Run |
near parkrun |
Warm up |
1.1 km |
8:37 |
7:55 |
|
| 8/27/2016 |
Run |
3km ridge paths |
Tempo |
3.0 km |
13:25 |
4:31 |
|
| 8/27/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
31:27 |
6:26 |
|
| 8/27/2016 |
Run |
2 km ridge paths |
Tempo |
2.1 km |
9:11 |
4:27 |
|
| 8/28/2016 |
Run |
10k alfords point then up to Sutherland |
Medium long |
20.1 km |
1:46:21 |
5:18 |
|
| 8/30/2016 |
Run |
10 alfords point |
GA |
10.1 km |
48:08 |
4:45 |
|
| 8/31/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:44 |
5:34 |
|
| 9/5/2016 |
Run |
8 km alfords point |
Recovery |
8.3 km |
45:39 |
5:32 |
|
| 9/6/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:47 |
5:40 |
|
| 9/6/2016 |
Run |
10 alfords point |
GA |
10.1 km |
53:03 |
5:15 |
|
| 9/7/2016 |
Run |
16k behind school |
Interval VO2 max |
16.3 km |
1:28:04 |
5:25 |
|
| 9/7/2016 |
Run |
work to loftus and back |
Recovery |
5.1 km |
29:36 |
5:47 |
|
| 9/8/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:09 |
5:34 |
|
| 9/8/2016 |
Run |
10 alfords point |
GA |
10.1 km |
51:08 |
5:04 |
|
| 9/9/2016 |
Run |
10 alfords point |
Recovery |
10.4 km |
1:01:43 |
5:56 |
|
| 9/10/2016 |
Run |
half parkrun |
Recovery |
2.5 km |
14:13 |
5:40 |
|
| 9/10/2016 |
Run |
around parkrun |
Recovery |
1.2 km |
9:17 |
7:57 |
|
| 9/10/2016 |
Run |
Menai Park Run |
GA |
5.0 km |
23:52 |
4:49 |
|
| 9/12/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:39 |
5:39 |
|
| 9/12/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:56 |
5:55 |
|
| 9/13/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:44 |
5:40 |
|
| 9/13/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:55 |
5:38 |
|
| 9/14/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:26:20 |
5:22 |
|
| 9/15/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:28 |
5:38 |
|
| 9/15/2016 |
Run |
10 alfords point |
Interval VO2 max |
10.1 km |
55:55 |
5:33 |
|
| 9/17/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
29:16 |
6:01 |
|
| 9/17/2016 |
Run |
near menai parkrun |
Warm up |
0.6 km |
5:59 |
10:09 |
|
| 9/18/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
1:00:00 |
7:27 |
|
| 9/19/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:47 |
5:40 |
|
| 9/19/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
29:46 |
4:53 |
|
| 9/20/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:33 |
5:29 |
|
| 9/20/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:28:32 |
4:54 |
|
| 9/21/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:56 |
5:56 |
|
| 9/22/2016 |
Run |
6 k alfords point |
Recovery |
5.6 km |
36:51 |
6:36 |
|
| 9/22/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:34 |
5:39 |
|
| 9/23/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
34:35 |
5:38 |
|
| 9/24/2016 |
Run |
Menai Park Run |
Recovery |
4.9 km |
30:46 |
6:16 |
|
| 9/24/2016 |
Run |
home from parkrun |
Recovery |
5.1 km |
31:23 |
6:09 |
|
| 9/24/2016 |
Run |
near menai parkrun |
Warm up |
2.1 km |
13:48 |
6:44 |
|
| 9/27/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:47 |
5:44 |
|
| 9/28/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:11 |
5:25 |
|
| 9/29/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:47 |
5:40 |
|
| 9/30/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:04 |
5:44 |
|
| 10/1/2016 |
Run |
run to parkrun, parkrun menai |
Recovery |
10.3 km |
1:05:58 |
6:26 |
|
| 10/2/2016 |
Run |
5 k alfords point |
Recovery |
5.1 km |
30:04 |
5:58 |
|
| 10/4/2016 |
Run |
work to waratah park track and back |
GA + Speed |
5.1 km |
29:32 |
5:48 |
|
| 10/5/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:28 |
5:40 |
|
| 10/6/2016 |
Run |
work to waratah park track and back |
Warm up |
2.5 km |
16:38 |
6:37 |
|
| 10/7/2016 |
Run |
work to waratah park track and back |
GA + Speed |
4.2 km |
34:40 |
8:15 |
|
| 10/16/2016 |
Run |
around waratah park |
GA + Strides |
8.1 km |
48:31 |
6:00 |
|
| 10/17/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:15 |
5:56 |
|
| 10/17/2016 |
Run |
coachwood |
Recovery |
1.0 km |
6:49 |
6:38 |
|
| 10/19/2016 |
Run |
8 km alfords point |
GA |
8.1 km |
39:27 |
4:52 |
|
| 10/21/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:04 |
5:55 |
|
| 10/23/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:21 |
5:50 |
|
| 10/25/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:34 |
5:40 |
|
| 10/26/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:31 |
5:48 |
|
| 10/27/2016 |
Run |
10 alfords point |
GA |
10.1 km |
55:04 |
5:27 |
|
| 10/27/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:12 |
5:55 |
|
| 10/31/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:40 |
5:38 |
|
| 10/31/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:09 |
5:35 |
|
| 11/3/2016 |
Run |
around the ridge |
Recovery |
5.3 km |
34:28 |
6:28 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
GA |
3.1 km |
16:04 |
5:10 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
Recovery |
2.0 km |
11:25 |
5:38 |
|
| 11/4/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:29 |
5:49 |
|
| 11/8/2016 |
Run |
10 alfords point |
Interval VO2 max |
10.1 km |
57:07 |
5:41 |
|
| 11/11/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:30 |
6:01 |
|
| 11/13/2016 |
Run |
12 km alfords point |
Recovery |
13.1 km |
1:18:48 |
6:01 |
|
| 11/14/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:57 |
5:38 |
|
| 11/15/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:11 |
5:46 |
|
| 11/18/2016 |
Run |
8 km alfords point |
Default |
8.1 km |
50:03 |
6:12 |
|
| 11/20/2016 |
Run |
alfords point |
Recovery |
14.2 km |
1:22:11 |
5:49 |
|
| 11/22/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:07:46 |
5:36 |
|
| 11/26/2016 |
Run |
near menai parkrun |
Warm up |
0.5 km |
11:10 |
20:41 |
|
| 11/26/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:04 |
6:32 |
|