| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/12/2018 |
Run |
8 k alfords point |
Recovery |
8.1 km |
49:20 |
6:05 |
 |
| 1/11/2018 |
Run |
10 alfords point |
Recovery |
10.3 km |
58:55 |
5:45 |
|
| 12/21/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:28:06 |
4:53 |
|
| 12/21/2017 |
Run |
2k alfords point |
Warm up |
2.0 km |
13:34 |
6:47 |
|
| 12/17/2017 |
Run |
18km Alfords Point |
GA |
18.1 km |
2:03:53 |
6:50 |
|
| 12/16/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:01 |
6:09 |
|
| 12/9/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
33:33 |
6:49 |
|
| 12/3/2017 |
Run |
16km illawong |
Recovery |
16.1 km |
1:48:01 |
6:43 |
|
| 12/2/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:28 |
6:14 |
|
| 12/1/2017 |
Run |
waratah park track |
GA + Strides |
6.0 km |
32:49 |
5:26 |
|
| 11/29/2017 |
Run |
8 km alfords point |
GA + Strides |
8.4 km |
46:38 |
5:35 |
|
| 11/28/2017 |
Run |
the ridge athletic track |
Speedwork |
8.1 km |
49:57 |
6:12 |
|
| 11/26/2017 |
Run |
fire station and back |
Warm up |
2.1 km |
15:31 |
7:22 |
|
| 11/25/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:10 |
6:03 |
|
| 11/24/2017 |
Run |
waratah park track |
GA |
7.1 km |
36:59 |
5:15 |
|
| 11/24/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:00:01 |
5:53 |
|
| 11/22/2017 |
Run |
4 laps of coachwood |
Recovery |
6.1 km |
35:26 |
5:49 |
|
| 11/22/2017 |
Run |
the ridge |
Interval VO2 max |
10.2 km |
52:21 |
5:10 |
|
| 11/20/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:00:38 |
6:00 |
|
| 11/19/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:31:48 |
5:04 |
|
| 11/19/2017 |
Run |
fire station and back |
Warm up |
2.1 km |
15:21 |
7:11 |
|
| 11/17/2017 |
Run |
15k alfords point |
GA |
15.3 km |
1:26:54 |
5:41 |
|
| 11/16/2017 |
Run |
the ridge |
Interval VO2 max |
8.3 km |
44:59 |
5:26 |
|
| 11/16/2017 |
Run |
5 k alfords point |
Recovery |
5.5 km |
41:52 |
7:37 |
|
| 11/15/2017 |
Run |
4 laps coachwood |
Recovery |
5.2 km |
28:57 |
5:36 |
|
| 11/15/2017 |
Run |
10 alfords point |
GA |
10.1 km |
55:13 |
5:29 |
|
| 11/14/2017 |
Run |
4 laps coachwood |
Recovery |
5.1 km |
29:18 |
5:43 |
|
| 11/14/2017 |
Run |
10 alfords point |
GA |
10.1 km |
48:25 |
4:48 |
|
| 11/13/2017 |
Run |
4 laps of coachwood |
Recovery |
5.2 km |
29:41 |
5:44 |
|
| 11/13/2017 |
Run |
maccas to home and return |
Recovery |
10.1 km |
58:06 |
5:45 |
|
| 11/12/2017 |
Run |
4 laps of coachwood |
Recovery |
5.8 km |
34:09 |
5:54 |
|
| 11/12/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
1:03:35 |
7:50 |
|
| 11/11/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:53 |
6:23 |
|
| 11/11/2017 |
Run |
near menai parkrun |
Warm up |
0.2 km |
5:18 |
23:03 |
|
| 11/10/2017 |
Run |
around waratah park |
Interval VO2 max |
0.4 km |
1:33 |
3:53 |
|
| 11/10/2017 |
Run |
waratah park track |
GA |
5.0 km |
27:07 |
5:27 |
|
| 11/10/2017 |
Run |
8k alfords point |
GA |
8.3 km |
44:18 |
5:23 |
|
| 11/9/2017 |
Run |
the ridge |
Cool down |
0.9 km |
5:31 |
6:30 |
|
| 11/9/2017 |
Run |
the ridge |
LactateThreshold |
3.0 km |
12:14 |
4:02 |
|
| 11/9/2017 |
Run |
the ridge |
Cool down |
1.0 km |
13:29 |
13:14 |
|
| 11/9/2017 |
Run |
the ridge |
LactateThreshold |
1.5 km |
5:59 |
3:58 |
|
| 11/9/2017 |
Run |
the ridge athletics track |
Warm up |
2.8 km |
16:54 |
6:03 |
|
| 11/9/2017 |
Run |
5 k alfords point |
Default |
5.1 km |
40:09 |
7:54 |
|
| 11/8/2017 |
Run |
10 alfords point |
GA |
10.3 km |
54:57 |
5:22 |
|
| 11/8/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
42:52 |
5:18 |
|
| 11/7/2017 |
Run |
4 laps of coachwood |
Default |
5.2 km |
27:11 |
5:15 |
|
| 11/7/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
46:20 |
5:44 |
|
| 11/6/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
26:34 |
5:13 |
|
| 11/6/2017 |
Run |
10 alfords point |
Recovery |
10.4 km |
1:13:31 |
7:05 |
|
| 11/4/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
27:53 |
5:45 |
|
| 11/4/2017 |
Run |
near parkrun |
Warm up |
0.2 km |
2:43 |
15:59 |
|
| 11/2/2017 |
Run |
8k alfords point |
GA |
8.2 km |
42:08 |
5:10 |
|
| 10/28/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
31:40 |
6:29 |
|
| 10/28/2017 |
Run |
near parkrun |
Warm up |
1.4 km |
18:33 |
13:45 |
|
| 10/27/2017 |
Run |
waratah oval |
GA |
5.0 km |
25:37 |
5:05 |
|
| 10/27/2017 |
Run |
5 k alfords point |
Recovery |
5.1 km |
30:27 |
6:00 |
|
| 10/26/2017 |
Run |
the ridge |
Recovery |
1.1 km |
7:46 |
7:24 |
|
| 10/26/2017 |
Run |
the ridge |
LactateThreshold |
3.1 km |
12:14 |
4:01 |
|
| 10/26/2017 |
Run |
the ridge |
GA + Speed |
5.5 km |
38:37 |
7:01 |
|
| 10/26/2017 |
Run |
5 k alfords point |
Recovery |
5.7 km |
44:21 |
7:47 |
|
| 10/25/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
40:16 |
4:59 |
|
| 10/25/2017 |
Run |
8 k alfords point |
Recovery |
7.1 km |
44:05 |
6:14 |
|
| 10/24/2017 |
Run |
12 km alfords point |
GA |
12.2 km |
1:07:14 |
5:31 |
|
| 10/23/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
45:05 |
5:34 |
|
| 10/23/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:03:49 |
6:20 |
|
| 10/22/2017 |
Run |
12 km alfords point |
GA |
12.1 km |
1:03:38 |
5:16 |
|
| 10/21/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
41:04 |
5:04 |
|
| 10/21/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:00 |
6:36 |
|
| 10/21/2017 |
Run |
parkrun |
Warm up |
2.1 km |
17:34 |
8:22 |
|
| 10/20/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
47:42 |
5:53 |
|
| 10/19/2017 |
Run |
ridge |
Cool down |
1.0 km |
8:36 |
8:47 |
|
| 10/19/2017 |
Run |
ridge |
LactateThreshold |
3.1 km |
12:57 |
4:14 |
|
| 10/19/2017 |
Run |
ridge |
Warm up |
5.9 km |
1:00:41 |
10:17 |
|
| 10/19/2017 |
Run |
8k alfords point |
Recovery |
8.1 km |
47:03 |
5:49 |
|
| 10/18/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
45:21 |
5:39 |
|
| 10/17/2017 |
Run |
ridge |
Recovery |
8.1 km |
51:30 |
6:22 |
|
| 10/17/2017 |
Run |
ridge |
Recovery |
1.1 km |
7:52 |
7:30 |
|
| 10/17/2017 |
Run |
ridge |
Interval VO2 max |
5.4 km |
39:45 |
7:21 |
|
| 10/16/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
44:06 |
5:27 |
|
| 10/15/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:30:16 |
5:36 |
|
| 10/13/2017 |
Run |
waratah park |
GA |
6.1 km |
30:44 |
5:05 |
|
| 10/13/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
42:59 |
5:19 |
|
| 10/12/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
38:29 |
4:46 |
|
| 10/12/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:00:59 |
5:54 |
|
| 10/11/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
46:30 |
5:44 |
|
| 10/11/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
51:38 |
6:22 |
|
| 10/10/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
36:55 |
6:04 |
|
| 10/10/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
57:44 |
5:42 |
|
| 10/9/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
48:52 |
6:01 |
|
| 10/9/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
47:23 |
5:51 |
|
| 10/8/2017 |
Run |
5 k alfords point |
Recovery |
5.1 km |
31:13 |
6:06 |
|
| 9/22/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:32:12 |
5:44 |
|
| 9/21/2017 |
Run |
10 alfords point |
Default |
10.1 km |
53:54 |
5:20 |
|
| 9/20/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:30 |
5:29 |
|
| 9/20/2017 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:00 |
5:29 |
|
| 9/19/2017 |
Run |
10 alfords point to sutho |
GA |
10.1 km |
54:02 |
5:21 |
|
| 9/19/2017 |
Run |
sutherland to alfos |
GA |
10.7 km |
56:03 |
5:16 |
|
| 9/18/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
56:23 |
5:29 |
|
| 9/18/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:14 |
5:52 |
|
| 9/17/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:57 |
5:32 |
|