| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/3/2020 |
Run |
the ridge athletic track |
GA + Speed |
10.1 km |
53:34 |
5:20 |
 |
| 4/3/2020 |
Run |
6km alfords point |
Recovery |
7.4 km |
40:46 |
5:29 |
|
| 4/6/2020 |
Run |
10 alfords point |
Recovery |
10.4 km |
56:42 |
5:27 |
|
| 4/6/2020 |
Run |
8km alfords point |
Recovery |
7.2 km |
39:44 |
5:34 |
|
| 4/7/2020 |
Run |
the ridge athletics track |
LactateThreshold |
10.1 km |
47:24 |
4:42 |
|
| 4/7/2020 |
Run |
6km alfords point |
Recovery |
6.1 km |
34:40 |
5:41 |
|
| 4/9/2020 |
Run |
6km alfords point |
GA |
6.1 km |
30:49 |
5:02 |
|
| 4/10/2020 |
Run |
12 km alfords point |
GA |
12.5 km |
1:07:18 |
5:24 |
|
| 4/12/2020 |
Run |
20 km behind the school 2 laps |
Medium long |
21.4 km |
1:49:11 |
5:07 |
|
| 4/13/2020 |
Run |
|
Recovery |
9.5 km |
53:10 |
5:36 |
|
| 4/13/2020 |
Run |
8km alfords point |
Recovery |
8.2 km |
44:05 |
5:22 |
|
| 4/15/2020 |
Run |
8 km alfords point |
Recovery |
8.3 km |
44:32 |
5:22 |
|
| 4/15/2020 |
Run |
8 km alfords point |
Recovery + speed |
8.3 km |
43:49 |
5:17 |
|
| 4/16/2020 |
Run |
the ridge athletics track |
LactateThreshold |
14.1 km |
1:06:35 |
4:44 |
|
| 4/16/2020 |
Run |
6km alfords point |
Recovery |
6.4 km |
35:05 |
5:30 |
|
| 4/17/2020 |
Run |
8 km alfords point |
Recovery |
8.4 km |
45:35 |
5:25 |
|
| 4/19/2020 |
Run |
8 laps behind the school |
Medium long |
21.1 km |
1:47:41 |
5:07 |
|
| 4/21/2020 |
Run |
10 alfords point |
GA |
10.3 km |
54:34 |
5:17 |
|
| 4/21/2020 |
Run |
10 alfords point |
GA |
10.1 km |
53:23 |
5:17 |
|
| 4/22/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:05 |
5:23 |
|
| 4/24/2020 |
Run |
the ridge athletic track |
LactateThreshold |
15.1 km |
1:09:37 |
4:37 |
|
| 4/24/2020 |
Run |
8km alfords point |
Recovery |
7.1 km |
37:26 |
5:16 |
|
| 4/26/2020 |
Run |
21k mainly behind high school |
Medium long |
21.1 km |
1:44:55 |
4:59 |
|
| 4/28/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:46 |
5:29 |
|
| 4/28/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:34 |
5:27 |
|
| 5/2/2020 |
Run |
18km Alfords Point |
Medium long |
19.5 km |
1:51:33 |
5:44 |
|
| 5/2/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
43:14 |
5:16 |
|
| 5/3/2020 |
Run |
Como Oatley Como |
Recovery |
7.0 km |
40:08 |
5:44 |
|
| 5/4/2020 |
Run |
10 alfords point |
Recovery |
10.4 km |
55:47 |
5:22 |
|
| 5/4/2020 |
Run |
10 alfords point |
Recovery |
10.2 km |
55:38 |
5:27 |
|
| 5/5/2020 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:14 |
5:36 |
|
| 5/8/2020 |
Run |
12 km alfords point |
Recovery |
11.4 km |
1:01:12 |
5:23 |
|
| 5/8/2020 |
Run |
8 km alfords point |
Recovery |
8.4 km |
46:10 |
5:32 |
|
| 5/9/2020 |
Run |
20 km behind the school 2 laps |
Medium long |
20.1 km |
1:44:23 |
5:12 |
|
| 5/10/2020 |
Run |
10 alfords point |
Recovery |
10.2 km |
57:18 |
5:38 |
|
| 5/10/2020 |
Run |
10 alfords point |
GA |
10.1 km |
52:43 |
5:14 |
|
| 5/11/2020 |
Run |
8 km alfords point |
Recovery |
8.3 km |
44:38 |
5:24 |
|
| 5/12/2020 |
Run |
the ridge athletic track |
Marathon pace |
16.1 km |
1:15:02 |
4:41 |
|
| 5/12/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
43:40 |
5:21 |
|
| 5/13/2020 |
Run |
10 alfords point |
GA |
10.3 km |
53:51 |
5:15 |
|
| 5/13/2020 |
Run |
8 km alfords point |
Recovery |
8.1 km |
43:24 |
5:24 |
|
| 5/14/2020 |
Run |
the ridge |
Warm up |
3.5 km |
17:55 |
5:11 |
|
| 5/14/2020 |
Run |
the ridge |
LactateThreshold |
5.4 km |
24:41 |
4:37 |
|
| 5/16/2020 |
Run |
8 km alfords point |
GA |
8.1 km |
40:16 |
4:58 |
|
| 5/17/2020 |
Run |
Thirroul to Belambi and back |
Recovery |
10.6 km |
54:49 |
5:10 |
|
| 5/18/2020 |
Run |
8 km alfords point |
GA |
8.2 km |
41:11 |
5:02 |
|
| 5/19/2020 |
Run |
5kms Alfords Point |
Recovery |
5.1 km |
25:53 |
5:03 |
|
| 5/20/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
42:51 |
5:12 |
|
| 5/20/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
42:06 |
5:09 |
|
| 5/21/2020 |
Run |
the ridge |
GA |
16.1 km |
1:16:59 |
4:47 |
|
| 5/22/2020 |
Run |
8 km alfords point |
GA |
8.2 km |
40:40 |
4:58 |
|
| 5/23/2020 |
Run |
16 km Alfords Point |
LactateThreshold |
15.1 km |
1:13:01 |
4:50 |
|
| 5/25/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:54 |
5:29 |
|
| 5/27/2020 |
Run |
16 km Alfords Point |
GA |
16.1 km |
1:22:18 |
5:08 |
|
| 5/28/2020 |
Run |
8 km alfords point |
Recovery |
8.1 km |
43:30 |
5:22 |
|
| 5/30/2020 |
Run |
menai parkrun |
GA |
5.1 km |
26:15 |
5:12 |
|
| 5/30/2020 |
Run |
8 km alfords point |
GA |
7.7 km |
37:35 |
4:54 |
|
| 6/1/2020 |
Run |
8 km alfords point |
Recovery |
8.8 km |
44:55 |
5:07 |
|
| 6/1/2020 |
Run |
|
Recovery |
0.6 km |
2:43 |
4:57 |
|
| 6/4/2020 |
Run |
10 alfords point |
GA |
10.4 km |
51:00 |
4:54 |
|
| 6/4/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
41:47 |
5:06 |
|
| 6/6/2020 |
Run |
menai parkrun |
Recovery |
5.3 km |
30:37 |
5:48 |
|
| 6/6/2020 |
Run |
12 km alfords point |
GA |
14.2 km |
1:09:19 |
4:54 |
|
| 6/8/2020 |
Run |
5kms Alfords Point |
Recovery |
5.3 km |
30:37 |
5:47 |
|
| 6/11/2020 |
Run |
5kms Alfords Point |
Recovery |
5.2 km |
28:44 |
5:33 |
|
| 6/16/2020 |
Run |
10 alfords point |
Recovery |
10.4 km |
55:39 |
5:22 |
|
| 6/17/2020 |
Run |
8km alfords point |
Recovery |
8.2 km |
45:39 |
5:35 |
|
| 6/19/2020 |
Run |
Woronora Cemetery |
Recovery |
10.0 km |
57:45 |
5:46 |
|
| 6/21/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:35 |
5:34 |
|
| 6/25/2020 |
Run |
waratah oval |
Recovery |
8.1 km |
42:20 |
5:14 |
|
| 6/26/2020 |
Run |
Woronora Cemetery |
Recovery |
10.1 km |
1:00:16 |
5:58 |
|
| 7/1/2020 |
Run |
the ridge athletics track |
Recovery |
10.3 km |
58:47 |
5:42 |
|
| 7/11/2020 |
Run |
menai parkrun |
Recovery |
5.1 km |
32:22 |
6:24 |
|
| 7/17/2020 |
Run |
Woronora Cemetery |
GA |
10.1 km |
49:57 |
4:57 |
|
| 7/18/2020 |
Run |
menai parkrun |
GA |
5.2 km |
26:00 |
5:01 |
|
| 7/19/2020 |
Run |
waratah oval |
Recovery |
5.1 km |
26:58 |
5:17 |
|
| 7/21/2020 |
Run |
10 alfords point |
Recovery |
10.6 km |
56:39 |
5:21 |
|
| 7/22/2020 |
Run |
the ridge athletic track |
Recovery |
8.2 km |
47:09 |
5:48 |
|
| 7/24/2020 |
Run |
Woronora Cemetery |
GA |
10.2 km |
56:05 |
5:29 |
|
| 7/24/2020 |
Run |
waratah oval |
GA |
5.0 km |
25:42 |
5:06 |
|
| 7/27/2020 |
Run |
SLC treadmill |
Recovery |
8.1 km |
45:27 |
5:39 |
|
| 7/29/2020 |
Run |
the ridge athletics track |
GA |
10.1 km |
52:20 |
5:11 |
|
| 7/31/2020 |
Run |
Woronora Cemetery |
GA |
10.0 km |
54:10 |
5:24 |
|
| 8/1/2020 |
Run |
10 alfords point |
GA |
9.1 km |
49:03 |
5:24 |
|
| 8/3/2020 |
Run |
12 km alfords point |
GA |
14.1 km |
1:17:03 |
5:28 |
|
| 8/5/2020 |
Run |
the ridge |
GA |
10.1 km |
51:15 |
5:05 |
|
| 8/5/2020 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:07 |
5:32 |
|
| 8/6/2020 |
Run |
8 km alfords point |
Recovery |
8.3 km |
46:05 |
5:33 |
|
| 8/7/2020 |
Run |
Woronora Cemetery |
Recovery |
10.6 km |
59:06 |
5:37 |
|
| 8/9/2020 |
Run |
16 km Alfords Point |
GA |
17.2 km |
1:35:33 |
5:34 |
|
| 8/11/2020 |
Run |
16 km Alfords Point |
GA |
15.3 km |
1:23:16 |
5:28 |
|
| 8/12/2020 |
Run |
10 alfords point |
Recovery |
10.2 km |
55:11 |
5:25 |
|
| 8/14/2020 |
Run |
Woronora Cemetery |
GA |
10.2 km |
56:16 |
5:33 |
|
| 8/14/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
44:32 |
5:27 |
|
| 8/15/2020 |
Run |
menai parkrun |
Recovery |
6.1 km |
36:02 |
5:57 |
|
| 8/18/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
46:19 |
5:39 |
|
| 8/18/2020 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:50 |
5:35 |
|
| 8/20/2020 |
Run |
18km Alfords Point |
GA |
18.1 km |
1:38:28 |
5:28 |
|
| 8/21/2020 |
Run |
8km alfords point |
Recovery |
8.3 km |
44:59 |
5:26 |
|
| 8/22/2020 |
Run |
around menai |
Recovery |
9.1 km |
58:06 |
6:26 |
|