| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/7/2016 |
Run |
lights home illawong coachie |
Long |
27.0 km |
2:22:06 |
5:16 |
 |
| 2/9/2016 |
Run |
16k behind school |
LactateThreshold |
16.1 km |
1:20:50 |
5:02 |
|
| 2/10/2016 |
Run |
Ridge and return laps in between |
Medium long |
22.2 km |
1:55:03 |
5:12 |
|
| 2/15/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:01:43 |
6:08 |
|
| 2/16/2016 |
Run |
coachwood oval |
GA + Speed |
5.1 km |
31:43 |
6:17 |
|
| 2/17/2016 |
Run |
2 laps to lights and behind school |
Medium long |
24.1 km |
2:00:17 |
5:00 |
|
| 2/20/2016 |
Run |
tuggeranong near maccas |
Warm up |
3.2 km |
19:13 |
6:03 |
|
| 2/20/2016 |
Run |
parkrun Tuggeranong |
LactateThreshold |
4.9 km |
21:24 |
4:20 |
|
| 2/20/2016 |
Run |
near tugga |
Cool down |
2.0 km |
11:34 |
5:42 |
|
| 2/21/2016 |
Run |
2 x lights via golden car, 1 x end of line golden car coachwood |
Long |
32.1 km |
2:45:54 |
5:10 |
|
| 2/23/2016 |
Run |
The ridge track and surrounds |
LactateThreshold |
16.1 km |
1:25:05 |
5:17 |
|
| 3/1/2016 |
Run |
Ridge and return laps in between |
GA + Speed |
16.1 km |
1:30:31 |
5:38 |
|
| 3/3/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:00 |
5:29 |
|
| 3/6/2016 |
Run |
10 alfords point |
GA |
9.2 km |
48:44 |
5:19 |
|
| 3/8/2016 |
Run |
16k behind school |
LactateThreshold |
16.2 km |
1:22:48 |
5:07 |
|
| 3/9/2016 |
Run |
laps of coachwood oval |
Recovery |
8.1 km |
46:49 |
5:47 |
|
| 3/11/2016 |
Run |
Lights via golden car home then golden car again home |
Medium long |
21.1 km |
1:49:03 |
5:10 |
|
| 3/14/2016 |
Run |
alfords point 6 |
Recovery |
6.1 km |
34:58 |
5:47 |
|
| 3/15/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:21:45 |
5:05 |
|
| 3/17/2016 |
Run |
8 km alfords point |
Recovery |
8.3 km |
47:26 |
5:44 |
|
| 3/18/2016 |
Run |
19km behind the school mainly |
LactateThreshold |
19.1 km |
1:33:39 |
4:54 |
|
| 3/21/2016 |
Run |
8 km alfords point |
Recovery |
8.2 km |
47:57 |
5:50 |
|
| 3/25/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:20 |
8:20 |
|
| 3/25/2016 |
Run |
alfos 8k x 2 plus alfos 6 |
Medium long |
21.1 km |
1:43:48 |
4:56 |
|
| 3/30/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
16.1 km |
1:34:10 |
5:52 |
|
| 4/2/2016 |
Run |
half panania parkrun |
Warm up |
2.4 km |
16:31 |
6:53 |
|
| 4/2/2016 |
Run |
panania parkrun |
Race |
4.9 km |
19:20 |
3:56 |
|
| 4/2/2016 |
Run |
around panania parkrun |
Cool down |
3.0 km |
19:02 |
6:19 |
|
| 4/6/2016 |
Run |
the ridge athletic track |
Interval VO2 max |
12.0 km |
1:10:06 |
5:50 |
|
| 4/10/2016 |
Run |
around old parliament house |
Warm up |
3.1 km |
33:10 |
10:34 |
|
| 4/10/2016 |
Run |
canberra half marathon |
Race |
21.1 km |
1:27:19 |
4:09 |
|
| 4/10/2016 |
Run |
old paliament house to forrest and back |
Cool down |
3.1 km |
19:24 |
6:21 |
|
| 5/7/2016 |
Run |
around sopac |
Warm up |
3.4 km |
37:51 |
11:03 |
|
| 5/7/2016 |
Run |
Sydney 10 homebush |
Race |
10.0 km |
38:06 |
3:49 |
|
| 5/22/2016 |
Run |
around rocky |
Warm up |
1.1 km |
8:39 |
8:06 |
|
| 5/22/2016 |
Run |
12 and 8 with a bit here and there |
Medium long |
21.1 km |
1:43:21 |
4:54 |
|
| 5/22/2016 |
Run |
around rocky |
Cool down |
1.0 km |
6:55 |
6:51 |
|
| 5/25/2016 |
Run |
12 km alfords point |
Marathon pace |
12.0 km |
1:01:50 |
5:09 |
|
| 6/7/2016 |
Run |
8 km alfords point |
Recovery |
8.0 km |
46:24 |
5:48 |
|
| 6/10/2016 |
Run |
8 km alfords point |
Recovery |
8.3 km |
46:59 |
5:40 |
|
| 6/13/2016 |
Run |
10 alfords point |
Recovery |
10.4 km |
56:46 |
5:27 |
|
| 6/15/2016 |
Run |
the ridge athletic track |
Interval VO2 max |
9.0 km |
51:37 |
5:44 |
|
| 7/4/2016 |
Run |
Parque Del Buen Retiro in Madrid |
GA + Speed |
8.1 km |
45:28 |
5:36 |
|
| 7/5/2016 |
Run |
Parque Del Buen Retiro in Madrid |
GA |
10.4 km |
1:00:05 |
5:46 |
|
| 7/6/2016 |
Run |
|
GA |
8.1 km |
44:18 |
5:30 |
|
| 7/10/2016 |
Run |
|
GA |
8.1 km |
45:49 |
5:39 |
|
| 7/10/2016 |
Run |
|
GA |
2.0 km |
11:38 |
5:46 |
|
| 7/11/2016 |
Run |
|
Recovery |
5.1 km |
32:32 |
6:22 |
|
| 7/14/2016 |
Run |
|
GA |
11.0 km |
56:13 |
5:06 |
|
| 7/15/2016 |
Run |
|
GA |
10.1 km |
49:43 |
4:56 |
|
| 7/17/2016 |
Run |
|
GA |
8.2 km |
45:29 |
5:35 |
|
| 7/18/2016 |
Run |
|
GA |
7.1 km |
39:05 |
5:32 |
|
| 7/19/2016 |
Run |
|
GA |
10.2 km |
49:48 |
4:54 |
|
| 7/22/2016 |
Run |
|
GA |
11.0 km |
1:03:38 |
5:47 |
|
| 7/22/2016 |
Run |
|
GA + Speed |
2.0 km |
10:29 |
5:09 |
|
| 7/24/2016 |
Run |
|
Easy |
3.0 km |
19:56 |
6:35 |
|
| 7/25/2016 |
Run |
|
GA |
7.1 km |
33:51 |
4:46 |
|
| 7/26/2016 |
Run |
|
GA |
5.1 km |
28:05 |
5:32 |
|
| 7/27/2016 |
Run |
|
GA |
5.1 km |
24:05 |
4:43 |
|
| 7/28/2016 |
Run |
|
GA |
5.1 km |
28:29 |
5:35 |
|
| 8/5/2016 |
Run |
|
GA |
6.1 km |
31:37 |
5:11 |
|
| 8/7/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:47 |
5:40 |
|
| 8/10/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:33 |
5:30 |
|
| 8/11/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:13 |
5:27 |
|
| 8/12/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
34:30 |
5:36 |
|
| 8/13/2016 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:23 |
6:35 |
|
| 8/15/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
33:19 |
5:26 |
|
| 8/17/2016 |
Run |
work to loftus and back |
Recovery |
5.1 km |
27:10 |
5:23 |
|
| 8/18/2016 |
Run |
work to loftus and back |
Recovery |
5.1 km |
28:35 |
5:40 |
|
| 8/19/2016 |
Run |
work to loftus and back |
Recovery |
5.1 km |
29:25 |
5:46 |
|
| 8/20/2016 |
Run |
near menai parkrun |
Warm up |
0.2 km |
2:00 |
8:42 |
|
| 8/20/2016 |
Run |
Menai Park Run |
Recovery |
4.9 km |
31:36 |
6:24 |
|
| 8/20/2016 |
Run |
home from parkrun |
Recovery |
5.3 km |
29:05 |
5:27 |
|
| 8/22/2016 |
Run |
work to loftus and back |
GA |
6.2 km |
32:54 |
5:18 |
|
| 9/4/2016 |
Run |
marco reserve |
Warm up |
2.6 km |
17:15 |
6:33 |
|
| 9/4/2016 |
Run |
Marco Reserve Illawong fathers day fun run |
Race |
8.0 km |
32:01 |
4:01 |
|
| 9/4/2016 |
Run |
marco reserve |
Cool down |
2.7 km |
19:07 |
7:07 |
|
| 9/11/2016 |
Run |
Peter Depena park and bayside path |
Warm up |
3.1 km |
22:18 |
7:19 |
|
| 9/11/2016 |
Run |
Beachside Dash |
Race |
10.0 km |
40:32 |
4:03 |
|
| 9/11/2016 |
Run |
beach front san souci |
Cool down |
2.1 km |
13:46 |
6:26 |
|
| 11/10/2016 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.2 km |
33:40 |
6:31 |
|
| 11/11/2016 |
Run |
work to loftus and back |
Recovery |
6.2 km |
36:57 |
5:56 |
|
| 11/14/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:32 |
5:40 |
|
| 11/17/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:05 |
5:53 |
|
| 11/18/2016 |
Run |
work to waratah park track and back |
Recovery |
6.1 km |
38:39 |
6:22 |
|
| 11/19/2016 |
Run |
marco reserve |
Warm up |
0.7 km |
5:35 |
8:06 |
|
| 11/19/2016 |
Run |
panania parkrun |
Recovery |
5.0 km |
30:02 |
5:59 |
|
| 11/23/2016 |
Run |
work to loftus and back |
Recovery |
5.1 km |
30:33 |
5:58 |
|
| 11/24/2016 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:43 |
5:51 |
|
| 11/28/2016 |
Run |
10 alfords point |
Recovery |
6.1 km |
35:09 |
5:45 |
|
| 11/29/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:38:02 |
5:25 |
|
| 12/1/2016 |
Run |
around the ridge |
Warm up |
4.5 km |
28:08 |
6:12 |
|
| 12/1/2016 |
Run |
the ridge athletics track |
Tempo |
3.1 km |
11:59 |
3:56 |
|
| 12/1/2016 |
Run |
around the ridge |
Cool down |
2.7 km |
15:55 |
6:00 |
|
| 12/3/2016 |
Run |
menai parkrun |
Recovery |
5.1 km |
40:03 |
7:54 |
|
| 12/4/2016 |
Run |
8 km alfords point |
Recovery |
8.1 km |
55:57 |
6:53 |
|
| 12/5/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
54:49 |
5:25 |
|
| 12/6/2016 |
Run |
8 km alfords point |
GA |
8.1 km |
37:47 |
4:39 |
|
| 12/8/2016 |
Run |
4k around school |
Recovery |
4.1 km |
33:02 |
7:59 |
|
| 12/8/2016 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:10 |
5:51 |
|