| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/23/2015 |
Run |
menai parkrun |
Recovery |
5.1 km |
33:35 |
6:33 |
 |
| 2/13/2015 |
Run |
around high school, golden car, and a couple coachwood |
Recovery |
8.1 km |
45:28 |
5:36 |
|
| 2/12/2015 |
Run |
around high school, golden car, and a couple coachwood |
Recovery |
8.1 km |
48:08 |
5:57 |
|
| 2/4/2015 |
Run |
up to golden car and back |
Recovery |
7.2 km |
41:08 |
5:44 |
|
| 2/4/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:33 |
5:41 |
|
| 2/2/2015 |
Run |
10 alfords point |
Recovery |
10.0 km |
57:17 |
5:44 |
|
| 2/2/2015 |
Run |
work to loftus and back |
Recovery |
6.0 km |
32:47 |
5:27 |
|
| 1/30/2015 |
Run |
work to loftus and back |
Recovery |
5.0 km |
28:35 |
5:43 |
|
| 1/27/2015 |
Run |
10 alfords point |
Easy |
10.0 km |
53:15 |
5:19 |
|
| 1/24/2015 |
Run |
menai parkrun and run home |
GA + Strides |
13.5 km |
1:14:28 |
5:32 |
|
| 1/19/2015 |
Run |
coachie and two laps behind the school |
Recovery |
10.0 km |
55:06 |
5:31 |
|
| 1/10/2015 |
Run |
Menai Park Run |
Recovery |
5.0 km |
30:14 |
6:03 |
|
| 12/12/2014 |
Run |
work to loftus and back |
Recovery |
7.0 km |
37:32 |
5:21 |
|
| 12/8/2014 |
Run |
hall drive |
Recovery |
8.1 km |
45:07 |
5:36 |
|
| 12/8/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.0 km |
36:59 |
6:10 |
|
| 12/4/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
4.8 km |
27:38 |
5:48 |
|
| 11/27/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.3 km |
34:39 |
5:32 |
|
| 11/21/2014 |
Run |
work to loftus and back |
Recovery |
6.0 km |
33:55 |
5:39 |
|
| 11/19/2014 |
Run |
work to waratah park track and back |
Speedwork |
5.4 km |
35:20 |
6:34 |
|
| 11/12/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.2 km |
36:38 |
5:57 |
|
| 10/30/2014 |
Run |
work to waratah park track and back |
GA + Strides |
3.6 km |
20:28 |
5:43 |
|
| 10/27/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.1 km |
29:04 |
5:46 |
|
| 10/25/2014 |
Run |
2 laps of coachwood |
Recovery |
3.2 km |
17:32 |
5:29 |
|
| 10/25/2014 |
Run |
the ridge |
Easy |
3.3 km |
16:51 |
5:06 |
|
| 10/24/2014 |
Run |
work to waratah park track and back |
GA + Strides |
5.8 km |
32:01 |
5:30 |
|
| 10/16/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
31:47 |
5:12 |
|
| 10/12/2014 |
Run |
parramatta park brooks 5km fun run |
Race |
5.0 km |
19:15 |
3:52 |
|
| 10/12/2014 |
Run |
parramatta park |
Easy |
1.0 km |
5:46 |
5:46 |
|
| 10/8/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
31:35 |
5:12 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Race |
5.0 km |
19:06 |
3:50 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Easy |
1.6 km |
10:00 |
6:15 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Race |
800.0 m |
2:40 |
3:21 |
|
| 10/1/2014 |
Run |
14 km alfords point |
Easy |
14.1 km |
1:14:32 |
5:18 |
|
| 9/28/2014 |
Run |
16 km run |
GA + Strides |
16.2 km |
1:23:19 |
5:09 |
|
| 9/27/2014 |
Run |
18 to lights home and around school |
Medium long |
18.1 km |
1:36:10 |
5:20 |
|
| 9/26/2014 |
Run |
10k speedwork |
Interval VO2 max |
9.0 km |
47:50 |
5:20 |
|
| 9/24/2014 |
Run |
14 km alfords point |
Easy |
14.1 km |
1:09:17 |
4:55 |
|
| 9/23/2014 |
Run |
12 km with intervals behind the school |
Interval VO2 max |
12.8 km |
1:02:31 |
4:53 |
|
| 9/21/2014 |
Run |
16 k including sprints on lower school oval |
GA + Strides |
16.6 km |
1:27:35 |
5:18 |
|
| 9/20/2014 |
Run |
18 to lights home and around school |
Medium long |
18.1 km |
1:34:29 |
5:14 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Race |
200.0 m |
0:34 |
2:51 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:34 |
3:52 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Easy |
2.0 km |
16:21 |
8:11 |
|
| 9/18/2014 |
Run |
coachwood laps |
Medium long |
19.2 km |
1:37:29 |
5:05 |
|
| 9/17/2014 |
Run |
12 km to lights and around the school |
Easy |
12.2 km |
1:03:37 |
5:14 |
|
| 9/16/2014 |
Run |
12 km with intervals behind the school |
Interval VO2 max |
12.9 km |
1:04:26 |
5:01 |
|
| 9/14/2014 |
Run |
over alfords point bridge to padstow and return plus some |
Medium long |
19.2 km |
1:41:37 |
5:18 |
|
| 9/11/2014 |
Run |
7 laps coachwood, lights, golden car around coachie again |
Medium long |
20.1 km |
1:45:16 |
5:16 |
|
| 9/9/2014 |
Run |
14 km alfords point |
Interval VO2 max |
14.6 km |
1:15:16 |
5:10 |
|
| 9/7/2014 |
Run |
18km behind school mainly |
Medium long |
18.0 km |
1:36:27 |
5:22 |
|
| 9/4/2014 |
Run |
laps of coachwood |
Easy |
10.2 km |
54:52 |
5:24 |
|
| 9/4/2014 |
Run |
work to sutho bike track and back |
Interval VO2 max |
6.9 km |
37:05 |
5:25 |
|
| 8/31/2014 |
Run |
19km behind the school mainly |
Medium long |
19.5 km |
1:42:47 |
5:17 |
|
| 8/28/2014 |
Run |
16 km run |
Interval VO2 max |
16.5 km |
1:24:43 |
5:09 |
|
| 8/24/2014 |
Run |
18 to lights home and around school |
Medium long |
18.4 km |
1:34:07 |
5:07 |
|
| 8/14/2014 |
Run |
16 km run |
Easy |
16.6 km |
1:30:09 |
5:26 |
|
| 8/10/2014 |
Run |
17 km run |
Easy |
17.4 km |
1:31:39 |
5:17 |
|
| 8/7/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.2 km |
59:05 |
5:17 |
|
| 8/5/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:21:54 |
5:04 |
|
| 8/2/2014 |
Run |
16 km run |
Easy |
16.3 km |
1:26:34 |
5:20 |
|
| 7/28/2014 |
Run |
laps of coachwood |
Easy |
5.4 km |
28:18 |
5:16 |
|
| 7/7/2014 |
Run |
10 alfords point |
Easy |
10.2 km |
52:04 |
5:07 |
|
| 7/5/2014 |
Run |
19km behind the school mainly |
Medium long |
19.0 km |
1:41:10 |
5:19 |
|
| 7/3/2014 |
Run |
18 to lights home and around school |
Medium long |
18.2 km |
1:35:28 |
5:16 |
|
| 6/29/2014 |
Run |
|
Easy |
12.1 km |
1:02:47 |
5:11 |
|
| 6/26/2014 |
Run |
19km behind the school mainly |
Medium long |
19.1 km |
1:40:12 |
5:15 |
|
| 6/23/2014 |
Run |
12 km to lights and around the school |
Easy |
12.1 km |
1:02:53 |
5:11 |
|
| 6/21/2014 |
Run |
14 km alfords point |
Easy |
14.0 km |
1:11:34 |
5:07 |
|
| 6/19/2014 |
Run |
18km behind school mainly |
Medium long |
18.4 km |
1:34:22 |
5:08 |
|
| 6/17/2014 |
Run |
16 km run |
Easy |
16.3 km |
1:22:37 |
5:04 |
|
| 6/14/2014 |
Run |
14 km alfords point |
Easy |
13.4 km |
1:08:28 |
5:06 |
|
| 6/12/2014 |
Run |
20km start with 5 laps coachie |
Medium long |
20.1 km |
1:44:08 |
5:12 |
|
| 6/11/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.4 km |
59:17 |
5:14 |
|