| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/25/2014 |
Run |
16 km run |
Easy |
16.1 km |
1:23:38 |
5:13 |
 |
| 9/10/2014 |
Run |
11km coachie, golden car, coachie |
Recovery |
11.3 km |
1:01:20 |
5:25 |
|
| 9/2/2014 |
Run |
16 km run |
Tempo |
16.1 km |
1:16:57 |
4:48 |
|
| 8/28/2014 |
Run |
Sutherland to Bindea Street |
Fartlek |
6.1 km |
31:31 |
5:13 |
|
| 8/26/2014 |
Run |
work to loftus and back |
Easy |
7.1 km |
36:24 |
5:08 |
|
| 8/21/2014 |
Run |
work to loftus and back |
Easy |
6.6 km |
34:37 |
5:15 |
|
| 8/19/2014 |
Run |
laps of coachwood |
Easy |
10.4 km |
53:55 |
5:11 |
|
| 8/17/2014 |
Run |
12 km to lights and around the school |
Easy |
12.5 km |
1:07:22 |
5:25 |
|
| 8/15/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:36 |
5:23 |
|
| 8/13/2014 |
Run |
12 km to lights and around the school |
Easy |
12.1 km |
1:04:11 |
5:19 |
|
| 8/13/2014 |
Run |
work to loftus and back |
Tempo |
6.0 km |
25:56 |
4:19 |
|
| 8/11/2014 |
Run |
work to loftus and back |
Recovery |
6.2 km |
31:49 |
5:11 |
|
| 8/9/2014 |
Run |
Behind highschool |
Easy |
5.0 km |
36:14 |
7:14 |
|
| 8/8/2014 |
Run |
Sutherland to Bindea Street |
Easy |
6.0 km |
31:20 |
5:12 |
|
| 8/6/2014 |
Run |
laps of coachwood |
Easy |
6.6 km |
32:43 |
4:59 |
|
| 8/4/2014 |
Run |
work to loftus and back |
Easy |
6.1 km |
30:40 |
5:00 |
|
| 8/1/2014 |
Run |
|
Easy |
6.1 km |
31:37 |
5:12 |
|
| 7/30/2014 |
Run |
10 alfords point |
Recovery |
10.7 km |
58:50 |
5:30 |
|
| 7/6/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:22:31 |
5:07 |
|
| 7/3/2014 |
Run |
Sutherland to Bindea Street |
Easy |
6.1 km |
31:37 |
5:14 |
|
| 6/25/2014 |
Run |
12 km to lights and around the school |
Easy |
12.2 km |
1:04:41 |
5:20 |
|
| 6/18/2014 |
Run |
work to loftus and back |
Easy |
6.1 km |
30:27 |
5:01 |
|
| 6/13/2014 |
Run |
laps of coachwood |
Easy |
6.5 km |
34:21 |
5:16 |
|
| 6/6/2014 |
Run |
work to loftus and back |
Easy |
6.0 km |
31:52 |
5:19 |
|
| 6/4/2014 |
Run |
11km to lights, visits behind the school |
Recovery |
11.3 km |
1:00:41 |
5:22 |
|
| 6/1/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.0 km |
54:05 |
4:55 |
|
| 5/29/2014 |
Run |
19km behind the school mainly |
Medium long |
19.1 km |
1:39:20 |
5:13 |
|
| 5/27/2014 |
Run |
14 km alfords point |
Easy |
14.1 km |
1:15:00 |
5:20 |
|
| 5/23/2014 |
Run |
Sutherland to Bindea Street |
Easy |
6.0 km |
30:26 |
5:03 |
|
| 5/21/2014 |
Run |
10 alfords point |
Easy |
10.5 km |
54:14 |
5:12 |
|
| 5/13/2014 |
Run |
11km to lights, visits behind the school |
Easy |
12.1 km |
1:00:32 |
5:01 |
|
| 5/11/2014 |
Run |
laps of coachwood |
Easy |
10.5 km |
53:53 |
5:08 |
|
| 5/8/2014 |
Run |
16 km run |
Medium long |
16.1 km |
1:21:09 |
5:04 |
|
| 5/3/2014 |
Run |
|
Easy |
12.6 km |
1:04:17 |
5:06 |
|
| 5/1/2014 |
Run |
laps of coachwood |
Easy |
5.0 km |
27:28 |
5:29 |
|
| 4/23/2014 |
Run |
laps of coachwood |
Easy |
8.1 km |
43:02 |
5:20 |
|
| 4/21/2014 |
Run |
10 alfords point |
Recovery |
10.1 km |
52:48 |
5:14 |
|
| 4/19/2014 |
Run |
10k route x 2 and up around the school |
Recovery |
10.1 km |
56:25 |
5:35 |
|
| 4/16/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.3 km |
58:06 |
5:09 |
|
| 4/11/2014 |
Run |
Sutherland to Bindea Street |
Recovery |
6.0 km |
30:35 |
5:05 |
|
| 4/9/2014 |
Run |
11 km run past tennis courts up and back |
Marathon pace |
11.2 km |
56:48 |
5:04 |
|
| 4/6/2014 |
Run |
21 km around behind school, to lights, back round school |
Medium long |
21.3 km |
1:48:48 |
5:07 |
|
| 4/3/2014 |
Run |
14 km alfords point |
Marathon pace |
14.1 km |
1:09:01 |
4:54 |
|
| 4/1/2014 |
Run |
laps of coachwood |
Easy |
13.1 km |
1:07:08 |
5:08 |
|
| 3/23/2014 |
Run |
3 laps to lights, last one some extra behind school |
Long |
36.0 km |
3:09:39 |
5:16 |
|
| 3/21/2014 |
Run |
straight to lights and back |
Easy |
7.1 km |
38:11 |
5:24 |
|
| 3/19/2014 |
Run |
18km behind school mainly |
Interval VO2 max |
18.1 km |
1:32:44 |
5:08 |
|
| 3/16/2014 |
Run |
3 laps of alfos 10k |
Long |
34.1 km |
3:00:16 |
5:18 |
|
| 3/9/2014 |
Run |
25k alfords point |
Marathon pace |
28.5 km |
2:20:31 |
4:57 |
|
| 3/7/2014 |
Run |
19km behind the school mainly |
Medium long |
19.5 km |
1:42:49 |
5:17 |
|
| 3/5/2014 |
Run |
2 x laps to lights |
Medium long |
24.2 km |
2:02:30 |
5:04 |
|
| 2/26/2014 |
Run |
22 km two laps modified 10k course |
Medium long |
22.6 km |
1:55:23 |
5:07 |
|
| 2/21/2014 |
Run |
19km behind the school mainly |
Tempo |
19.0 km |
1:33:12 |
4:55 |
|
| 2/16/2014 |
Run |
25k alfords point |
Marathon pace |
25.1 km |
2:03:46 |
4:56 |
|
| 2/12/2014 |
Run |
3km warm up, 8k behind the school, 3k cool down |
Tempo |
14.0 km |
1:07:49 |
4:51 |
|
| 2/9/2014 |
Run |
twice to the lights, then twice around the school |
Long |
34.0 km |
2:58:36 |
5:16 |
|
| 2/6/2014 |
Run |
2 10k laps the around high school |
Medium long |
21.3 km |
1:52:33 |
5:18 |
|
| 2/5/2014 |
Run |
10 alfords point |
Easy |
10.1 km |
53:00 |
5:15 |
|
| 2/2/2014 |
Run |
2 10k laps the around high school |
Long |
26.0 km |
2:19:38 |
5:22 |
|
| 2/1/2014 |
Run |
home to menai metro |
Recovery |
6.6 km |
36:18 |
5:33 |
|