| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/26/2015 |
Run |
around parkrun |
Warm up |
1.3 km |
9:15 |
7:21 |
 |
| 9/7/2015 |
Run |
10 alfords point |
Easy |
10.3 km |
54:08 |
5:16 |
|
| 9/7/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
33:05 |
5:21 |
|
| 9/4/2015 |
Run |
6 km around sutho |
Recovery |
6.0 km |
37:40 |
6:15 |
|
| 9/3/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:37 |
5:39 |
|
| 9/2/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.8 km |
37:11 |
5:28 |
|
| 8/31/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
35:35 |
5:46 |
|
| 8/26/2015 |
Run |
19 km Alfords Point |
Medium long |
19.2 km |
1:45:00 |
5:28 |
|
| 8/24/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:20 |
5:37 |
|
| 8/22/2015 |
Run |
menai parkrun |
Easy |
5.2 km |
26:16 |
5:07 |
|
| 8/22/2015 |
Run |
near parkrun |
Warm up |
0.8 km |
5:37 |
7:24 |
|
| 8/21/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:02 |
5:54 |
|
| 8/20/2015 |
Run |
work to waratah park track and back |
Speedwork |
6.0 km |
38:51 |
6:28 |
|
| 8/18/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
53:41 |
5:21 |
|
| 8/18/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.5 km |
35:52 |
5:34 |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Hill |
12.1 km |
1:10:09 |
5:47 |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Easy |
3.0 km |
18:03 |
6:03 |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Easy |
2.0 km |
11:57 |
6:01 |
|
| 8/14/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
1:00:00 |
5:56 |
|
| 8/11/2015 |
Run |
10 alfords point |
Interval VO2 max |
10.1 km |
57:38 |
5:42 |
|
| 8/9/2015 |
Run |
20 km two laps to lights via coachwood |
Medium long |
20.3 km |
1:53:57 |
5:37 |
|
| 8/7/2015 |
Run |
coachwood and golden car and coachwood |
Recovery |
7.2 km |
42:36 |
5:57 |
|
| 8/7/2015 |
Run |
work to waratah park track and back |
Speedwork |
6.1 km |
38:13 |
6:20 |
|
| 8/4/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.8 km |
39:17 |
5:48 |
|
| 8/4/2015 |
Run |
10 alfords point |
Easy |
10.0 km |
57:37 |
5:46 |
|
| 8/2/2015 |
Run |
2 laps to lights and behind school 20km |
Medium long |
20.1 km |
1:53:11 |
5:38 |
|
| 7/31/2015 |
Run |
work to loftus and back |
Easy |
6.3 km |
35:09 |
5:38 |
|
| 7/29/2015 |
Run |
13k alfords point |
Easy |
13.7 km |
1:17:00 |
5:38 |
|
| 7/27/2015 |
Run |
12 km alfords point |
Easy |
12.2 km |
1:06:40 |
5:28 |
|
| 7/23/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
34:29 |
5:37 |
|
| 7/21/2015 |
Run |
work to loftus and back |
Easy |
5.1 km |
29:05 |
5:43 |
|
| 7/1/2015 |
Run |
work to waratah park track and back |
Tempo |
6.8 km |
32:21 |
4:46 |
|
| 6/30/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.4 km |
33:41 |
5:16 |
|
| 6/28/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:33:04 |
5:48 |
|
| 6/27/2015 |
Run |
the ridge paths 9k |
Easy |
9.0 km |
42:03 |
4:41 |
|
| 6/27/2015 |
Run |
Ridge paths 3k |
Tempo |
3.0 km |
12:06 |
4:02 |
|
| 6/27/2015 |
Run |
The ridge track and surrounds |
Speedwork |
2.0 km |
7:52 |
3:56 |
|
| 6/27/2015 |
Run |
the ridge athletics track |
Warm up |
0.8 km |
5:00 |
6:15 |
|
| 6/25/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:27:05 |
5:25 |
|
| 6/23/2015 |
Run |
work to loftus and back |
Easy |
16.1 km |
1:24:50 |
5:17 |
|
| 6/22/2015 |
Run |
work to loftus and back |
Recovery |
6.2 km |
33:45 |
5:27 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Marathon pace |
10.4 km |
46:06 |
4:27 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Race |
3.1 km |
12:36 |
4:03 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Race |
2.1 km |
8:00 |
3:51 |
|
| 6/12/2015 |
Run |
work to loftus and back |
Easy |
6.1 km |
33:40 |
5:31 |
|
| 6/9/2015 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.1 km |
33:51 |
5:31 |
|
| 6/8/2015 |
Run |
ap bridge and lights |
Medium long |
18.1 km |
1:34:07 |
5:13 |
|
| 6/7/2015 |
Run |
14km coachwood and behind school |
Easy |
14.2 km |
1:15:18 |
5:20 |
|
| 5/31/2015 |
Run |
home to hockey |
Easy |
16.6 km |
1:26:48 |
5:15 |
|
| 5/28/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:21 |
5:19 |
|
| 5/28/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:42 |
5:31 |
|
| 5/27/2015 |
Run |
10 alfords point |
Easy |
10.1 km |
51:59 |
5:09 |
|
| 5/26/2015 |
Run |
work to loftus and back |
Recovery |
5.1 km |
26:51 |
5:20 |
|
| 5/26/2015 |
Run |
10 alfords point |
Easy |
10.2 km |
54:07 |
5:18 |
|
| 5/25/2015 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:08 |
5:37 |
|
| 5/24/2015 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:46 |
5:31 |
|