| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/5/2015 |
Run |
8km lights golden car |
Recovery |
8.1 km |
46:01 |
5:41 |
 |
| 10/2/2015 |
Run |
10 alfords point |
Recovery |
10.2 km |
58:56 |
5:49 |
|
| 9/30/2015 |
Run |
work to loftus and back |
Recovery |
5.0 km |
28:59 |
5:46 |
|
| 9/30/2015 |
Run |
2 x end of the line and golden car |
Recovery |
10.2 km |
1:03:14 |
6:14 |
|
| 9/2/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:00 |
5:52 |
|
| 5/23/2015 |
Run |
garrison point |
Marathon pace |
9.9 km |
45:11 |
4:35 |
|
| 5/23/2015 |
Run |
garrison point |
Tempo |
3.1 km |
13:18 |
4:20 |
|
| 5/23/2015 |
Run |
garrison point |
Speedwork |
2.2 km |
8:30 |
3:51 |
|
| 5/21/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:09 |
5:40 |
|
| 5/20/2015 |
Run |
10 alfords point |
Recovery |
10.0 km |
58:06 |
5:48 |
|
| 5/19/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
34:51 |
5:40 |
|
| 5/16/2015 |
Run |
laps of coachie |
Cool down |
1.6 km |
9:59 |
6:15 |
|
| 5/16/2015 |
Run |
menai parkrun |
Easy |
5.0 km |
23:14 |
4:39 |
|
| 5/15/2015 |
Run |
work to loftus and back |
Easy |
6.1 km |
33:03 |
5:26 |
|
| 5/14/2015 |
Run |
work to loftus and back |
Recovery |
6.0 km |
34:03 |
5:39 |
|
| 5/10/2015 |
Run |
kyeemagh 2.5k loop |
Medium long |
18.0 km |
1:29:43 |
4:59 |
|
| 5/8/2015 |
Run |
work to loftus and back |
Easy |
6.0 km |
33:17 |
5:31 |
|
| 5/8/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:53 |
5:40 |
|
| 5/6/2015 |
Run |
16 km run |
Easy |
16.3 km |
1:23:57 |
5:10 |
|
| 5/5/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:26 |
5:29 |
|
| 5/3/2015 |
Run |
16 km run |
Recovery |
16.1 km |
1:35:03 |
5:54 |
|
| 4/29/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:40 |
5:23 |
|
| 4/25/2015 |
Run |
como to oatley over bridge and back |
Tempo |
10.0 km |
43:14 |
4:20 |
|
| 4/25/2015 |
Run |
como over the bridge and back |
Speedwork |
3.0 km |
12:22 |
4:06 |
|
| 4/25/2015 |
Run |
como over the bridge and back |
Warm up |
1.9 km |
8:45 |
4:37 |
|
| 4/24/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:14 |
5:29 |
|
| 4/22/2015 |
Run |
Goodlife treadmill |
Recovery |
8.2 km |
43:31 |
5:17 |
|
| 4/18/2015 |
Run |
gym to home |
Cool down |
3.0 km |
20:49 |
6:51 |
|
| 4/18/2015 |
Run |
menai parkrun |
Recovery |
5.0 km |
32:25 |
6:33 |
|
| 4/18/2015 |
Run |
around club menai |
Warm up |
0.6 km |
4:18 |
6:44 |
|
| 4/17/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:26 |
5:20 |
|
| 4/15/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:43 |
5:34 |
|
| 4/12/2015 |
Run |
Canberra marathon |
Race |
42.2 km |
3:12:23 |
4:34 |
|
| 4/5/2015 |
Run |
2 laps to lights and back |
Medium long |
20.1 km |
1:43:14 |
5:08 |
|
| 4/2/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
14.1 km |
1:16:48 |
5:28 |
|
| 3/31/2015 |
Run |
13k alfords point |
GA + Strides |
13.4 km |
1:18:29 |
5:53 |
|
| 3/29/2015 |
Run |
2 laps to lights and behind school 27km |
Long |
28.1 km |
2:18:32 |
4:56 |
|
| 3/28/2015 |
Run |
menai parkrun |
Recovery |
5.0 km |
30:58 |
6:13 |
|
| 3/28/2015 |
Run |
Menai park run and surrounds |
Warm up |
1.0 km |
6:23 |
6:23 |
|
| 3/25/2015 |
Run |
11 Alfords Point |
Easy |
11.2 km |
1:01:58 |
5:31 |
|
| 3/22/2015 |
Run |
3 laps to lights |
Long |
36.0 km |
2:58:17 |
4:57 |
|
| 3/20/2015 |
Run |
work to waratah park track and back |
GA + Strides |
6.1 km |
34:33 |
5:43 |
|
| 3/20/2015 |
Run |
13k alfords point |
Recovery |
13.4 km |
1:16:07 |
5:42 |
|
| 3/19/2015 |
Run |
2 laps to lights and back |
Medium long |
24.1 km |
2:01:08 |
5:02 |
|
| 3/17/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
19.0 km |
1:34:41 |
4:59 |
|
| 3/15/2015 |
Run |
3 laps to lights |
Long |
32.5 km |
2:39:27 |
4:55 |
|
| 3/13/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
54:18 |
5:24 |
|
| 3/11/2015 |
Run |
2 laps to lights and back |
Medium long |
22.1 km |
1:50:56 |
5:02 |
|
| 3/9/2015 |
Run |
10 alfords point |
Recovery |
10.2 km |
59:23 |
5:49 |
|
| 3/7/2015 |
Run |
menai parkrun and run home |
Recovery |
11.2 km |
1:13:25 |
6:34 |
|
| 3/5/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:07 |
5:48 |
|
| 3/5/2015 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:00:15 |
5:54 |
|
| 3/3/2015 |
Run |
19km behind the school mainly |
Interval VO2 max |
19.2 km |
1:42:43 |
5:21 |
|
| 3/1/2015 |
Run |
3 laps to lights |
Long |
30.1 km |
2:35:35 |
5:10 |
|
| 2/28/2015 |
Run |
menai parkrun |
Recovery |
5.0 km |
29:34 |
5:55 |
|