| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 2/20/2021 |
Run |
near gungahlin |
Warm up |
0.5 km |
3:10 |
7:02 |
 |
| 2/6/2021 |
Run |
near panania parkrun |
Cool down |
0.8 km |
5:10 |
6:24 |
|
| 11/6/2020 |
Run |
sutherland over the railway and back |
Recovery |
1.0 km |
5:51 |
6:10 |
|
| 1/16/2021 |
Run |
bit of ballina parkrun |
Cool down |
1.1 km |
6:29 |
6:01 |
|
| 3/3/2021 |
Run |
the ridge athletics track |
Recovery |
1.0 km |
7:13 |
7:05 |
|
| 1/23/2021 |
Run |
near chipping Norton parkrun |
Warm up |
2.2 km |
13:26 |
6:08 |
|
| 2/6/2021 |
Run |
near panania parkrun |
Warm up |
2.5 km |
15:03 |
6:09 |
|
| 9/6/2020 |
Run |
5kms Alfords Point |
Recovery |
3.1 km |
19:16 |
6:16 |
|
| 12/25/2020 |
Run |
illawong to menai |
Recovery |
3.7 km |
21:04 |
5:45 |
|
| 1/23/2021 |
Run |
Chipping Norton parkrun |
Race |
5.0 km |
21:35 |
4:17 |
|
| 2/6/2021 |
Run |
panania parkrun |
GA + Speed |
5.0 km |
23:04 |
4:36 |
|
| 1/16/2021 |
Run |
Ballina Coast parkrun |
GA |
5.1 km |
25:02 |
4:58 |
|
| 9/7/2021 |
Run |
10k Alfords Point |
Recovery |
4.8 km |
25:40 |
5:23 |
|
| 1/27/2021 |
Run |
the ridge |
GA |
5.1 km |
26:40 |
5:14 |
|
| 4/3/2021 |
Run |
Chipping Norton parkrun |
Recovery |
5.0 km |
27:40 |
5:33 |
|
| 1/2/2021 |
Run |
menai parkrun |
Recovery |
4.9 km |
27:49 |
5:40 |
|
| 11/11/2020 |
Run |
the ridge athletic track |
Recovery |
5.1 km |
27:59 |
5:28 |
|
| 12/17/2020 |
Run |
waratah oval |
Recovery |
5.0 km |
28:22 |
5:39 |
|
| 11/28/2020 |
Run |
menai parkrun |
Recovery |
5.0 km |
28:30 |
5:40 |
|
| 4/17/2021 |
Run |
panania parkrun |
Recovery |
5.0 km |
29:15 |
5:51 |
|
| 2/20/2021 |
Run |
Gungahlin parkrun |
Recovery |
5.1 km |
29:36 |
5:51 |
|
| 5/8/2021 |
Run |
panania parkrun |
Recovery |
5.0 km |
30:12 |
6:00 |
|
| 4/13/2021 |
Run |
5km Menai |
Recovery |
5.1 km |
31:33 |
6:10 |
|
| 1/27/2021 |
Run |
the ridge |
Recovery |
4.7 km |
31:38 |
6:43 |
|
| 9/7/2021 |
Run |
10k Alfords Point |
Recovery |
5.9 km |
31:44 |
5:26 |
|
| 8/4/2021 |
Run |
the ridge athletics track |
Recovery |
5.2 km |
31:57 |
6:10 |
|
| 1/8/2022 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:10 |
6:34 |
|
| 5/1/2021 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:13 |
6:33 |
|
| 7/8/2021 |
Run |
Berry Grove to Marsden road |
Recovery |
5.2 km |
32:14 |
6:10 |
|
| 3/27/2021 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:28 |
6:40 |
|
| 10/10/2020 |
Run |
menai parkrun |
Recovery |
5.2 km |
32:43 |
6:20 |
|
| 2/21/2021 |
Run |
Canberra brassey to the lake at kingston and around a bit |
Recovery |
5.0 km |
32:43 |
6:30 |
|
| 4/23/2021 |
Run |
waratah bike track |
Recovery |
5.5 km |
32:46 |
5:55 |
|
| 9/19/2020 |
Run |
menai parkrun |
Recovery |
5.0 km |
33:26 |
6:39 |
|
| 9/12/2020 |
Run |
menai parkrun |
Default |
5.0 km |
34:06 |
6:46 |
|
| 9/11/2020 |
Run |
Woronora Cemetery |
Recovery |
4.9 km |
34:09 |
6:56 |
|
| 8/23/2021 |
Run |
5km Menai |
Recovery |
5.2 km |
34:32 |
6:43 |
|
| 10/24/2020 |
Run |
mount panorama |
GA |
6.2 km |
35:01 |
5:39 |
|
| 11/7/2020 |
Run |
menai parkrun |
Recovery |
5.1 km |
35:22 |
7:01 |
|
| 10/17/2020 |
Run |
menai parkrun |
Recovery |
4.9 km |
35:32 |
7:15 |
|
| 3/3/2021 |
Run |
the ridge athletics track |
Recovery |
5.4 km |
35:35 |
6:37 |
|
| 11/4/2020 |
Run |
the ridge athletics track |
Recovery |
6.2 km |
35:50 |
5:46 |
|
| 4/7/2021 |
Run |
the ridge athletics track |
Recovery |
5.2 km |
36:24 |
7:02 |
|
| 4/5/2021 |
Run |
Woronora Cemetery |
Recovery |
6.1 km |
37:17 |
6:10 |
|
| 10/3/2020 |
Run |
menai parkrun |
Recovery |
5.0 km |
38:07 |
7:35 |
|
| 9/26/2020 |
Run |
menai parkrun |
Recovery |
5.3 km |
38:08 |
7:10 |
|
| 10/31/2020 |
Run |
menai parkrun |
Recovery |
5.2 km |
38:29 |
7:23 |
|
| 9/18/2020 |
Run |
Woronora Cemetery |
Recovery |
6.2 km |
40:10 |
6:32 |
|
| 9/25/2020 |
Run |
Woronora Cemetery |
Recovery |
6.1 km |
40:29 |
6:38 |
|
| 3/26/2021 |
Run |
Woronora Cemetery |
Recovery |
6.5 km |
40:53 |
6:16 |
|
| 10/2/2020 |
Run |
Woronora Cemetery |
Recovery |
6.6 km |
43:01 |
6:30 |
|
| 8/24/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:07 |
5:23 |
|
| 12/25/2020 |
Run |
to alfos and back |
Recovery |
7.1 km |
44:13 |
6:16 |
|
| 11/18/2020 |
Run |
the ridge |
GA |
8.1 km |
44:15 |
5:30 |
|
| 1/18/2021 |
Run |
ballina breakwater and back |
Recovery |
8.1 km |
44:40 |
5:31 |
|
| 7/9/2021 |
Run |
Woronora Cemetery |
Recovery |
7.1 km |
45:24 |
6:25 |
|
| 12/7/2020 |
Run |
Billa and Yala bulbs |
Default |
8.3 km |
45:36 |
5:31 |
|
| 11/12/2020 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:25 |
5:44 |
|
| 1/19/2021 |
Run |
ballina breakwater and back |
Recovery |
8.1 km |
46:34 |
5:45 |
|
| 11/16/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
46:57 |
5:46 |
|
| 8/28/2021 |
Run |
8km illawong |
Recovery |
8.1 km |
46:57 |
5:47 |
|
| 12/1/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
47:06 |
5:47 |
|
| 12/19/2020 |
Run |
park menai |
Recovery |
8.0 km |
47:11 |
5:53 |
|
| 10/16/2020 |
Run |
Woronora Cemetery |
Recovery |
7.4 km |
47:16 |
6:22 |
|
| 12/15/2020 |
Run |
park menai |
Recovery |
8.1 km |
47:35 |
5:53 |
|
| 11/15/2020 |
Run |
Thirroul to Belambi and back |
Recovery |
8.4 km |
47:37 |
5:41 |
|
| 4/10/2021 |
Run |
Queanbeyan parkrun |
Recovery |
5.1 km |
47:47 |
9:28 |
|
| 8/6/2021 |
Run |
8km illawong |
Recovery |
8.0 km |
47:50 |
5:58 |
|
| 8/27/2021 |
Run |
8km menai |
Recovery |
8.1 km |
48:04 |
5:57 |
|
| 1/26/2021 |
Run |
8km menai |
Recovery |
8.1 km |
48:12 |
5:57 |
|
| 8/6/2021 |
Run |
8km illawong |
Recovery |
8.2 km |
48:13 |
5:52 |
|
| 3/24/2021 |
Run |
the ridge athletics track |
Recovery |
7.4 km |
48:53 |
6:37 |
|
| 4/2/2021 |
Run |
Woronora Cemetery |
Recovery |
6.0 km |
48:59 |
8:10 |
|
| 12/9/2020 |
Run |
menai to the ridge and back to steam brothers |
Recovery |
8.8 km |
50:55 |
5:49 |
|
| 9/2/2020 |
Run |
the ridge athletic track |
GA |
10.0 km |
52:28 |
5:14 |
|
| 1/5/2021 |
Run |
Library to highway and return |
Recovery |
9.1 km |
52:28 |
5:46 |
|
| 9/2/2020 |
Run |
10 alfords point |
Recovery |
10.3 km |
55:30 |
5:25 |
|
| 1/6/2021 |
Run |
the ridge athletics track |
LactateThreshold |
11.0 km |
55:53 |
5:05 |
|
| 8/25/2020 |
Run |
10 alfords point |
Recovery |
10.2 km |
56:01 |
5:29 |
|
| 9/7/2021 |
Run |
Berry Grove to Simpson Highway |
GA |
10.2 km |
56:04 |
5:29 |
|
| 11/13/2020 |
Run |
Woronora Cemetery |
Recovery |
9.3 km |
57:06 |
6:09 |
|
| 9/13/2021 |
Run |
10k Alfords Point |
Recovery |
10.1 km |
57:29 |
5:43 |
|
| 12/4/2020 |
Run |
Berry Grove towards ANSTO |
Recovery |
10.1 km |
57:40 |
5:43 |
|
| 1/17/2021 |
Run |
10km Ballina |
GA |
10.3 km |
57:46 |
5:37 |
|
| 10/30/2020 |
Run |
Woronora Cemetery |
Recovery |
9.5 km |
57:53 |
6:06 |
|
| 11/6/2020 |
Run |
Woronora Cemetery |
Recovery |
9.4 km |
58:03 |
6:09 |
|
| 8/4/2021 |
Run |
10k Alfords Point |
Recovery |
10.1 km |
58:05 |
5:47 |
|
| 8/20/2021 |
Run |
Simpson highway repeats |
Recovery |
10.1 km |
58:10 |
5:45 |
|
| 11/25/2020 |
Run |
the ridge athletics track |
GA |
10.0 km |
58:21 |
5:50 |
|
| 11/17/2020 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:24 |
5:47 |
|
| 7/13/2021 |
Run |
10 km menai |
GA |
10.0 km |
58:33 |
5:50 |
|
| 1/20/2021 |
Run |
10km Ballina |
GA |
10.3 km |
58:54 |
5:43 |
|
| 10/23/2020 |
Run |
Woronora Cemetery |
Recovery |
9.5 km |
59:12 |
6:13 |
|
| 12/11/2020 |
Run |
Woronora Cemetery |
GA |
10.1 km |
59:24 |
5:53 |
|
| 2/28/2021 |
Run |
10 km menai |
Recovery |
10.0 km |
59:38 |
5:57 |
|
| 12/18/2020 |
Run |
Woronora Cemetery |
Recovery |
10.0 km |
59:51 |
5:59 |
|
| 9/4/2020 |
Run |
Woronora Cemetery |
Recovery |
10.1 km |
1:00:23 |
6:01 |
|
| 3/9/2021 |
Run |
10k Alfords Point |
GA |
11.1 km |
1:00:36 |
5:27 |
|
| 11/27/2020 |
Run |
Woronora Cemetery |
Recovery |
10.2 km |
1:00:49 |
5:58 |
|
| 8/28/2020 |
Run |
Woronora Cemetery |
Recovery |
10.2 km |
1:01:11 |
6:01 |
|