| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/23/2015 |
Run |
around club menai |
Warm up |
1.8 km |
15:59 |
8:50 |
 |
| 5/11/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:35 |
5:30 |
|
| 5/7/2015 |
Run |
10 alfords point |
Recovery |
10.3 km |
58:15 |
5:39 |
|
| 5/6/2015 |
Run |
work to loftus and back |
Easy |
6.1 km |
32:38 |
5:21 |
|
| 5/5/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:36 |
5:41 |
|
| 5/4/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:12 |
5:40 |
|
| 5/1/2015 |
Run |
work to loftus and back |
Recovery |
5.0 km |
28:13 |
5:38 |
|
| 4/28/2015 |
Run |
16 km run |
Easy |
16.4 km |
1:21:32 |
4:59 |
|
| 4/26/2015 |
Run |
alfos to hockey |
Easy |
13.3 km |
1:11:08 |
5:21 |
|
| 4/23/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:39 |
5:23 |
|
| 4/21/2015 |
Run |
Goodlife treadmill |
Recovery |
10.1 km |
54:37 |
5:24 |
|
| 4/19/2015 |
Run |
11 behind high school |
Recovery |
11.3 km |
1:02:17 |
5:32 |
|
| 4/9/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:21 |
5:46 |
|
| 4/8/2015 |
Run |
11 behind high school |
Marathon pace |
12.1 km |
1:01:37 |
5:07 |
|
| 4/7/2015 |
Run |
11 Alfords Point |
Easy |
11.0 km |
1:00:12 |
5:28 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Easy |
9.0 km |
46:06 |
5:09 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Tempo |
3.0 km |
12:20 |
4:06 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Marathon pace |
2.0 km |
9:06 |
4:33 |
|
| 3/30/2015 |
Run |
4 laps of coachwood |
Recovery |
5.4 km |
30:00 |
5:35 |
|
| 3/26/2015 |
Run |
2 laps to lights and back |
Medium long |
23.1 km |
1:54:46 |
4:59 |
|
| 3/24/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
15.0 km |
1:19:14 |
5:17 |
|
| 3/21/2015 |
Run |
11 Alfords Point |
Recovery |
11.3 km |
1:04:12 |
5:42 |
|
| 3/18/2015 |
Run |
13k alfords point |
Easy |
13.1 km |
1:13:04 |
5:35 |
|
| 3/16/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:27 |
5:30 |
|
| 3/16/2015 |
Run |
10 alfords point |
Recovery |
10.3 km |
58:20 |
5:40 |
|
| 3/14/2015 |
Run |
menai home menai |
Cool down |
10.1 km |
54:55 |
5:27 |
|
| 3/14/2015 |
Run |
menai parkrun |
Race |
5.0 km |
19:50 |
3:58 |
|
| 3/14/2015 |
Run |
home to menai parkrun |
Warm up |
4.6 km |
29:34 |
6:23 |
|
| 3/12/2015 |
Run |
work to waratah park track and back |
GA + Strides |
5.1 km |
31:20 |
6:06 |
|
| 3/10/2015 |
Run |
14km coachwood and behind school |
Interval VO2 max |
14.1 km |
1:15:54 |
5:23 |
|
| 3/8/2015 |
Run |
2 coachie lights past gc behind school home around school again |
Marathon pace |
34.0 km |
2:47:23 |
4:56 |
|
| 3/6/2015 |
Run |
lights coachie golden car etc |
Medium long |
19.3 km |
1:41:31 |
5:15 |
|
| 3/4/2015 |
Run |
2 laps to lights and back |
Medium long |
24.1 km |
2:04:40 |
5:11 |
|
| 3/2/2015 |
Run |
work to loftus and back |
Recovery |
6.0 km |
34:11 |
5:40 |
|
| 3/2/2015 |
Run |
10 alfords point |
Recovery |
10.0 km |
59:37 |
5:57 |
|
| 2/26/2015 |
Run |
11 Alfords Point |
GA + Strides |
11.0 km |
1:01:41 |
5:37 |
|
| 2/25/2015 |
Run |
2 laps to lights and back |
Medium long |
24.3 km |
2:02:57 |
5:04 |
|
| 2/24/2015 |
Run |
11 behind high school |
Interval VO2 max |
11.3 km |
1:01:14 |
5:25 |
|
| 2/20/2015 |
Run |
10 alfords point |
Recovery |
10.3 km |
59:18 |
5:46 |
|
| 2/19/2015 |
Run |
11 Alfords Point |
Recovery |
11.1 km |
1:04:31 |
5:50 |
|
| 2/18/2015 |
Run |
2 laps to lights and back |
Medium long |
24.1 km |
2:02:59 |
5:07 |
|
| 2/17/2015 |
Run |
11 behind high school |
Tempo |
19.1 km |
1:33:45 |
4:55 |
|
| 2/16/2015 |
Run |
around coachwood |
Recovery |
10.0 km |
59:18 |
5:56 |
|
| 2/15/2015 |
Run |
high school then 2 laps to lights and back |
Long |
26.3 km |
2:15:48 |
5:11 |
|
| 2/14/2015 |
Run |
Menai park run and surrounds |
Easy |
10.0 km |
1:00:42 |
6:04 |
|
| 2/11/2015 |
Run |
18km behind school mainly |
Easy |
18.1 km |
1:34:27 |
5:14 |
|
| 2/10/2015 |
Run |
2 coachie and behind school |
Interval VO2 max |
14.1 km |
1:13:47 |
5:16 |
|
| 2/8/2015 |
Run |
19 coachie golden car x2 repeat |
Marathon pace |
30.2 km |
2:28:56 |
4:56 |
|
| 2/6/2015 |
Run |
2 laps to lights and back |
Medium long |
21.1 km |
1:48:56 |
5:10 |
|
| 2/5/2015 |
Run |
10 alfords point |
Easy |
10.0 km |
52:58 |
5:18 |
|