| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/20/2015 |
Run |
work to loftus and back |
Recovery |
5.0 km |
28:50 |
5:45 |
 |
| 2/19/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:47 |
5:43 |
|
| 2/16/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:12 |
5:37 |
|
| 2/12/2015 |
Run |
work to loftus and back |
Recovery |
5.0 km |
27:08 |
5:25 |
|
| 2/1/2015 |
Run |
sutho and a lap to the lights |
Long |
35.1 km |
3:03:20 |
5:14 |
|
| 1/30/2015 |
Run |
16 km run |
Tempo |
16.0 km |
1:15:18 |
4:43 |
|
| 1/28/2015 |
Run |
2 laps to lights and back |
Medium long |
24.1 km |
2:09:55 |
5:24 |
|
| 1/25/2015 |
Run |
3 laps to lights |
Long |
32.5 km |
2:54:43 |
5:23 |
|
| 1/23/2015 |
Run |
2 laps to lights and back |
Medium long |
21.1 km |
1:56:06 |
5:31 |
|
| 1/21/2015 |
Run |
2 laps 3 coachie and behind school 24 km |
Medium long |
24.0 km |
2:06:50 |
5:17 |
|
| 1/20/2015 |
Run |
18km behind school mainly |
Tempo |
18.1 km |
1:30:14 |
5:00 |
|
| 1/18/2015 |
Run |
islander to dan murphys |
Cool down |
0.2 km |
1:00 |
5:00 |
|
| 1/18/2015 |
Run |
tewantin, noosa, wyba, tewantin, noosaville |
Long |
25.6 km |
2:15:17 |
5:17 |
|
| 1/16/2015 |
Run |
tewantin, noosa, wyba |
Easy |
12.1 km |
1:02:14 |
5:09 |
|
| 1/14/2015 |
Run |
tewantin, noosa, wyba park etc |
Medium long |
20.2 km |
1:47:49 |
5:21 |
|
| 1/11/2015 |
Run |
noosa weyba ck path noosa repeat |
Marathon pace |
29.0 km |
2:28:53 |
5:08 |
|
| 1/9/2015 |
Run |
coachie and behind school |
GA + Strides |
8.1 km |
45:04 |
5:34 |
|
| 1/7/2015 |
Run |
coachwood and golden car laps |
Medium long |
18.0 km |
1:34:22 |
5:15 |
|
| 1/7/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.0 km |
34:43 |
5:47 |
|
| 1/5/2015 |
Run |
around high school, golden car, and a couple coachwood |
Recovery |
8.7 km |
47:10 |
5:27 |
|
| 1/5/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:26 |
5:31 |
|
| 1/3/2015 |
Run |
aroung club menai |
Cool down |
1.2 km |
7:43 |
6:30 |
|
| 1/3/2015 |
Run |
around club menai |
Cool down |
1.0 km |
6:05 |
6:05 |
|
| 1/3/2015 |
Run |
Menai Park Run |
Race |
5.0 km |
20:27 |
4:06 |
|
| 1/3/2015 |
Run |
Menai park run surrounds |
Warm up |
2.3 km |
14:20 |
6:13 |
|
| 1/2/2015 |
Run |
19km 5 coachie 2 golden cars lights home |
Medium long |
19.1 km |
1:40:36 |
5:17 |
|
| 12/31/2014 |
Run |
coachie golden car ridge home |
Medium long |
24.0 km |
2:06:57 |
5:18 |
|
| 12/29/2014 |
Run |
work to waratah park track and back |
Recovery |
6.0 km |
33:31 |
5:35 |
|
| 12/27/2014 |
Run |
10 alfords point |
Recovery |
10.0 km |
54:24 |
5:26 |
|
| 12/27/2014 |
Run |
Menai Park Run |
Recovery |
5.0 km |
38:02 |
7:37 |
|
| 12/26/2014 |
Run |
19km 5 coachie 2 golden cars lights home |
Medium long |
19.0 km |
1:41:24 |
5:20 |
|
| 12/24/2014 |
Run |
hall drive ridge golden car |
Medium long |
21.7 km |
1:59:34 |
5:31 |
|
| 12/21/2014 |
Run |
illawong alfos etc |
Long |
27.1 km |
2:22:34 |
5:16 |
|
| 12/19/2014 |
Run |
12 km to lights and around the school |
Recovery |
12.0 km |
1:06:59 |
5:35 |
|
| 12/17/2014 |
Run |
21 k 8 laps coachie golden car lights home |
Medium long |
21.1 km |
1:51:10 |
5:17 |
|
| 12/15/2014 |
Run |
2 laps to lights and behind school 27km |
Long |
27.1 km |
2:24:02 |
5:20 |
|
| 12/13/2014 |
Run |
menai to home via golden car etc |
Easy |
11.0 km |
58:26 |
5:19 |
|
| 12/13/2014 |
Run |
Menai Park Run |
Recovery |
5.0 km |
30:36 |
6:08 |
|
| 12/6/2014 |
Run |
campbelltown athletic track |
Warm up |
2.3 km |
13:07 |
5:46 |
|
| 11/30/2014 |
Run |
16 km run |
Easy |
16.0 km |
1:28:59 |
5:34 |
|
| 11/29/2014 |
Run |
the crest athletics track |
Warm up |
2.0 km |
11:23 |
5:40 |
|
| 11/25/2014 |
Run |
16 km run |
Speedwork |
16.2 km |
1:30:59 |
5:37 |
|
| 11/23/2014 |
Run |
16 km run |
Easy |
16.1 km |
1:30:27 |
5:38 |
|
| 11/19/2014 |
Run |
near kyeemagh hockey field |
Recovery |
1.2 km |
6:30 |
5:40 |
|
| 11/19/2014 |
Run |
kyeemagh |
Tempo |
5.1 km |
21:32 |
4:13 |
|
| 11/17/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.4 km |
36:38 |
5:46 |
|
| 11/10/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:41 |
5:23 |
|
| 11/9/2014 |
Run |
coachwood laps |
Recovery |
5.4 km |
29:46 |
5:34 |
|
| 10/29/2014 |
Run |
coachwood laps and 400 efforts |
Interval VO2 max |
4.2 km |
24:10 |
5:43 |
|
| 10/22/2014 |
Run |
12 km to lights and around the school |
Easy |
12.2 km |
1:03:43 |
5:14 |
|
| 10/19/2014 |
Run |
Ridge and back |
Easy |
17.4 km |
1:31:04 |
5:14 |
|
| 10/14/2014 |
Run |
12 km with intervals behind the school |
Interval VO2 max |
14.9 km |
1:11:37 |
4:49 |
|
| 10/11/2014 |
Run |
20km start with 5 laps coachie |
Medium long |
20.0 km |
1:42:51 |
5:09 |
|
| 10/5/2014 |
Run |
como to oatley part twice |
Medium long |
20.3 km |
1:46:13 |
5:14 |
|
| 9/30/2014 |
Run |
16 km run |
Interval VO2 max |
17.3 km |
1:28:33 |
5:07 |
|