Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
12/30/2017 |
Run |
menai parkrun |
Race |
4.9 km |
20:20 |
4:09 |
|
9/16/2017 |
Run |
menai parkrun |
Race |
4.8 km |
20:03 |
4:13 |
|
6/24/2017 |
Run |
menai parkrun |
LactateThreshold |
4.8 km |
21:28 |
4:31 |
|
8/9/2017 |
Run |
15k alfords point |
LactateThreshold |
14.2 km |
1:09:09 |
4:53 |
|
3/5/2017 |
Run |
16k behind school |
GA |
16.1 km |
1:19:27 |
4:57 |
|
6/11/2017 |
Run |
20 km alfords point |
Medium long |
20.1 km |
1:39:58 |
4:59 |
|
1/24/2018 |
Run |
around waratah park |
GA |
5.1 km |
25:21 |
5:02 |
|
5/30/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
40:44 |
5:02 |
|
6/2/2017 |
Run |
7km alfords point |
Recovery |
7.2 km |
36:31 |
5:05 |
|
6/8/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:21:59 |
5:06 |
|
6/6/2017 |
Run |
10 alfords point |
LactateThreshold |
10.1 km |
51:47 |
5:08 |
|
6/13/2017 |
Run |
12 km alfords point |
GA |
12.2 km |
1:03:02 |
5:11 |
|
6/4/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:24:03 |
5:14 |
|
7/10/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
26:38 |
5:14 |
|
8/3/2017 |
Run |
10 alfords point |
GA |
10.2 km |
53:56 |
5:17 |
|
3/9/2017 |
Run |
10 alfords point |
GA + Speed |
10.1 km |
53:27 |
5:18 |
|
8/5/2017 |
Run |
Menai Park Run |
GA |
4.9 km |
25:59 |
5:20 |
|
6/15/2017 |
Run |
15k alfords point |
GA |
15.1 km |
1:20:49 |
5:21 |
|
8/2/2017 |
Run |
10 alfords point |
GA |
10.1 km |
54:08 |
5:22 |
|
5/29/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
43:30 |
5:22 |
|
7/25/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
59:36 |
5:22 |
|
8/16/2017 |
Run |
12 km alfords point |
GA |
14.1 km |
1:16:08 |
5:24 |
|
7/20/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:26:54 |
5:24 |
|
3/21/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
44:00 |
5:26 |
|
7/29/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:16 |
5:27 |
|
8/21/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:27 |
5:29 |
|
6/21/2017 |
Run |
8 km alfords point |
GA + Strides |
8.1 km |
44:40 |
5:30 |
|
4/16/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:57 |
5:33 |
|
6/19/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
45:03 |
5:33 |
|
5/13/2017 |
Run |
como x country 10k |
Recovery |
9.8 km |
54:29 |
5:34 |
|
3/6/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:06 |
5:35 |
|
5/31/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:11 |
5:36 |
|
6/14/2017 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:36 |
5:36 |
|
7/31/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:28 |
5:36 |
|
7/12/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:19 |
5:38 |
|
8/1/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:34 |
5:39 |
|
6/2/2017 |
Run |
work to loftus and back |
Recovery |
6.0 km |
33:52 |
5:40 |
|
12/23/2017 |
Run |
6k alfords point |
GA |
6.2 km |
35:09 |
5:41 |
|
5/29/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:39 |
5:41 |
|
4/26/2017 |
Run |
10k Takapuna |
Recovery |
10.1 km |
57:26 |
5:42 |
|
6/26/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:46 |
5:42 |
|
7/11/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.5 km |
31:25 |
5:43 |
|
5/11/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:02 |
5:43 |
|
7/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:28 |
5:43 |
|
7/19/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:57 |
5:44 |
|
3/13/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:55 |
5:44 |
|
1/5/2018 |
Run |
waratah oval |
Recovery |
5.1 km |
29:08 |
5:44 |
|
6/12/2017 |
Run |
laps of coachwood |
Recovery |
5.1 km |
29:15 |
5:45 |
|
6/12/2017 |
Run |
bay run |
Recovery |
12.2 km |
1:09:51 |
5:45 |
|
6/23/2017 |
Run |
work to waratah park track and back |
Recovery |
6.1 km |
35:12 |
5:46 |
|
9/21/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
59:05 |
5:46 |
|
6/22/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:19 |
5:48 |
|
3/20/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:02 |
5:48 |
|
8/28/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:22 |
5:49 |
|
5/2/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:43 |
5:49 |
|
7/14/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.0 km |
34:32 |
5:49 |
|
3/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:07 |
5:49 |
|
5/1/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:10:23 |
5:49 |
|
5/24/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:00:01 |
5:52 |
|
6/18/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:16 |
5:52 |
|
5/31/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
36:07 |
5:52 |
|
7/7/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.4 km |
31:31 |
5:54 |
|
5/25/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
1:00:34 |
5:55 |
|
6/3/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
29:06 |
5:56 |
|
8/14/2017 |
Run |
10 alfords point |
Recovery |
9.1 km |
54:03 |
5:56 |
|
5/11/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:11:59 |
5:57 |
|
1/3/2018 |
Run |
waratah park |
Recovery |
5.1 km |
30:18 |
5:57 |
|
6/9/2017 |
Run |
4 laps coachwood |
Recovery |
5.3 km |
31:50 |
5:59 |
|
5/12/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:40 |
5:59 |
|
6/5/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:32 |
6:00 |
|
5/5/2017 |
Run |
8k alfords point |
Recovery |
8.1 km |
48:34 |
6:00 |
|
5/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:51 |
6:02 |
|
5/23/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
1:00:59 |
6:02 |
|
5/22/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:59 |
6:02 |
|
5/15/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:00 |
6:03 |
|
7/23/2017 |
Run |
Surf to Sutherland |
GA |
11.2 km |
1:07:57 |
6:04 |
|
4/22/2017 |
Run |
weston springs parkrun Auckland |
Recovery |
5.0 km |
30:08 |
6:05 |
|
4/17/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:02:25 |
6:06 |
|
7/23/2017 |
Run |
Sutherland to Surf |
Race |
11.1 km |
1:07:44 |
6:06 |
|
5/13/2017 |
Run |
como x country 3k |
Recovery |
2.9 km |
17:33 |
6:06 |
|
4/5/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:25 |
6:07 |
|
5/22/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:33 |
6:07 |
|
5/18/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
49:33 |
6:08 |
|
5/26/2017 |
Run |
10 alfords point |
Recovery |
9.1 km |
55:51 |
6:09 |
|
5/16/2017 |
Run |
8 km alfords point |
Recovery |
9.0 km |
55:35 |
6:10 |
|
4/10/2017 |
Run |
8k alfords point |
Recovery |
8.1 km |
50:03 |
6:10 |
|
4/27/2017 |
Run |
10k Takapuna |
Recovery |
10.7 km |
1:06:07 |
6:13 |
|
4/18/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
51:09 |
6:18 |
|
8/21/2017 |
Run |
menai maccas to alfos and return |
Recovery |
9.2 km |
59:10 |
6:27 |
|
6/24/2017 |
Run |
near parkrun |
Cool down |
2.1 km |
13:25 |
6:33 |
|
5/27/2017 |
Run |
menai parkrun |
Recovery |
5.0 km |
33:01 |
6:40 |
|
3/17/2018 |
Run |
menai parkrun |
Recovery |
5.5 km |
37:05 |
6:44 |
|
2/3/2018 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:51 |
6:45 |
|
8/19/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
32:36 |
6:46 |
|
4/8/2017 |
Run |
|
Recovery |
4.8 km |
32:37 |
6:47 |
|
6/3/2017 |
Run |
home to yala road cross country and back |
Recovery |
18.1 km |
2:03:02 |
6:48 |
|
5/21/2017 |
Run |
SMH Half Marathon |
Medium long |
21.9 km |
2:28:47 |
6:48 |
|
12/23/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:59 |
6:49 |
|
6/24/2017 |
Run |
near parkrun menai |
Recovery |
3.1 km |
20:55 |
6:52 |
|
7/22/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
33:02 |
6:53 |
|