| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 5/20/2013 |
Run |
Track 800m Time Trial |
Race |
800.0 m |
2:46 |
5:34 |
 |
| 5/15/2013 |
Run |
The Dam Mile |
Race |
1.0 mi |
5:46 |
5:46 |
|
| 5/6/2013 |
Run |
Track 1500m Time Trial |
Race |
1500.0 m |
5:32 |
5:57 |
|
| 7/15/2013 |
Run |
Track 800m Time Trial |
Race |
800.0 m |
2:58 |
5:58 |
|
| 7/1/2013 |
Run |
Track 1500m Time Trial |
Race |
1500.0 m |
5:35 |
6:00 |
|
| 8/19/2013 |
Run |
Track |
Interval |
3200.0 m |
12:09 |
6:07 |
|
| 7/8/2013 |
Run |
Track |
Interval |
4000.0 m |
15:30 |
6:15 |
|
| 5/18/2013 |
Run |
Vern's No Frills 5K |
Race |
5.0 km |
20:12 |
6:31 |
|
| 4/20/2013 |
Run |
Vern's No Frills 5K |
Race |
5.0 km |
20:38 |
6:39 |
|
| 5/20/2013 |
Run |
Track |
Interval |
4000.0 m |
17:00 |
6:51 |
|
| 4/22/2013 |
Run |
Track |
Interval |
5942.0 m |
26:55 |
7:18 |
|
| 6/14/2013 |
Run |
Hong Kong |
Race |
13.1 mi |
1:41:30 |
7:45 |
|
| 4/11/2013 |
Run |
8.8 mi Parmer and back |
Tempo |
9.4 mi |
1:13:24 |
7:51 |
|
| 8/20/2013 |
Run |
8.8 mi Parmer and back |
Tempo |
8.8 mi |
1:10:01 |
7:56 |
|
| 8/12/2013 |
Run |
Track |
Interval |
4800.0 m |
23:40 |
7:57 |
|
| 7/1/2013 |
Run |
Track |
Interval |
2.1 mi |
16:33 |
8:00 |
|
| 4/16/2013 |
Run |
10 mi Parmer and back |
Tempo |
9.5 mi |
1:16:04 |
8:00 |
|
| 5/6/2013 |
Run |
Track |
Interval |
3200.0 m |
16:13 |
8:10 |
|
| 8/26/2013 |
Run |
Track |
Interval |
5000.0 m |
25:30 |
8:13 |
|
| 7/30/2013 |
Run |
5 km lollipop loop |
Tempo |
3.1 mi |
25:42 |
8:13 |
|
| 4/15/2013 |
Run |
Track |
Interval |
6400.0 m |
33:01 |
8:19 |
|
| 4/29/2013 |
Run |
Track |
Interval |
6400.0 m |
33:11 |
8:21 |
|
| 4/9/2013 |
Run |
7.4 mi Parmer and back |
EZ |
9.5 mi |
1:19:29 |
8:21 |
|
| 7/24/2013 |
Run |
01 km loop |
Tempo |
3.2 mi |
26:24 |
8:22 |
|
| 4/19/2013 |
Run |
01 km loop |
EZ |
2.1 mi |
17:13 |
8:22 |
|
| 7/1/2013 |
Run |
Track |
EZ |
0.5 mi |
3:51 |
8:22 |
|
| 6/7/2013 |
Run |
Hong Kong |
EZ |
6.7 mi |
56:23 |
8:25 |
|
| 8/2/2013 |
Run |
Random |
Medium |
2.0 mi |
16:55 |
8:25 |
|
| 5/20/2013 |
Run |
Random |
Medium |
3.1 mi |
26:16 |
8:26 |
|
| 6/22/2013 |
Run |
13.3 mi BCRT round trip |
Tempo |
7.3 mi |
1:01:45 |
8:27 |
|
| 4/18/2013 |
Run |
5 km lollipop loop |
EZ |
3.2 mi |
26:50 |
8:30 |
|
| 4/14/2013 |
Run |
7.4 mi Parmer and back |
Medium |
7.4 mi |
1:03:07 |
8:32 |
|
| 4/13/2013 |
Run |
Treadmill Home |
Tempo |
7.6 mi |
1:05:44 |
8:39 |
|
| 4/24/2013 |
Run |
14 mi to Parmer and back |
LongRun |
13.1 mi |
1:53:44 |
8:40 |
|
| 7/15/2013 |
Run |
Random |
EZ |
2.4 mi |
20:55 |
8:43 |
|
| 4/26/2013 |
Run |
10.4 mi to Parmer and back |
EZ |
9.6 mi |
1:23:34 |
8:46 |
|
| 8/19/2013 |
Run |
Track |
EZ |
0.8 mi |
7:01 |
8:47 |
|
| 4/30/2013 |
Run |
10.4 mi to Parmer and back |
EZ |
9.7 mi |
1:24:50 |
8:47 |
|
| 5/13/2013 |
Run |
Track |
Interval |
6000.0 m |
32:47 |
8:48 |
|
| 5/8/2013 |
Run |
14 mi to Parmer and back |
LongRun |
14.0 mi |
2:03:29 |
8:49 |
|
| 6/11/2013 |
Run |
Hong Kong |
LongRun |
13.9 mi |
2:02:47 |
8:49 |
|
| 5/3/2013 |
Run |
10.4 mi to Parmer and back |
EZ |
9.7 mi |
1:25:26 |
8:50 |
|
| 7/31/2013 |
Run |
7.4 mi Parmer and back |
Tempo |
7.4 mi |
1:05:28 |
8:51 |
|
| 8/5/2013 |
Run |
Track |
Interval |
4800.0 m |
26:27 |
8:53 |
|
| 5/20/2013 |
Run |
Random |
EZ |
3.1 mi |
27:41 |
8:53 |
|
| 8/7/2013 |
Run |
5 mi double lollipop loop |
EZ |
5.1 mi |
45:12 |
8:53 |
|
| 8/28/2013 |
Run |
8.8 mi Parmer and back |
Fartlek |
8.9 mi |
1:19:36 |
8:57 |
|
| 5/15/2013 |
Run |
10.4 mi to Parmer and back |
Medium |
9.6 mi |
1:26:10 |
8:57 |
|
| 6/9/2013 |
Run |
Hong Kong |
Hill |
8.0 mi |
1:11:41 |
8:57 |
|
| 4/20/2013 |
Run |
Random |
EZ |
1.1 mi |
9:24 |
8:57 |
|
| 7/15/2013 |
Run |
Track |
Interval |
6000.0 m |
33:22 |
8:58 |
|
| 4/27/2013 |
Run |
10.4 mi to Parmer and back |
Medium |
9.7 mi |
1:26:46 |
8:58 |
|
| 4/29/2013 |
Run |
Random |
EZ |
3.2 mi |
28:15 |
8:59 |
|
| 6/23/2013 |
Run |
13.3 mi BCRT round trip |
LongRun |
6.2 mi |
55:55 |
8:59 |
|
| 6/9/2013 |
Run |
Hong Kong |
EZ |
2.2 mi |
19:51 |
8:59 |
|
| 7/29/2013 |
Run |
Track |
Interval |
3.3 mi |
29:25 |
9:02 |
|
| 7/1/2013 |
Run |
Track |
EZ |
0.8 mi |
7:08 |
9:02 |
|
| 6/8/2013 |
Run |
Hong Kong |
EZ |
2.5 mi |
22:32 |
9:03 |
|
| 8/5/2013 |
Run |
Track |
EZ |
0.5 mi |
4:45 |
9:09 |
|
| 6/8/2013 |
Run |
Hong Kong |
EZ |
10.4 mi |
1:35:22 |
9:10 |
|
| 5/29/2013 |
Run |
Hong Kong |
EZ |
7.2 mi |
1:05:56 |
9:11 |
|
| 5/6/2013 |
Run |
Random |
EZ |
3.1 mi |
28:45 |
9:13 |
|
| 5/18/2013 |
Run |
Random |
EZ |
2.0 mi |
18:44 |
9:14 |
|
| 4/15/2013 |
Run |
Track |
EZ |
3.2 mi |
30:01 |
9:16 |
|
| 8/8/2013 |
Run |
5 mi double lollipop loop |
EZ |
6.3 mi |
58:29 |
9:17 |
|
| 8/5/2013 |
Run |
Random |
Medium |
2.5 mi |
22:50 |
9:18 |
|
| 5/13/2013 |
Run |
Random |
EZ |
2.5 mi |
22:51 |
9:18 |
|
| 7/22/2013 |
Run |
Track |
EZ |
3.2 mi |
29:21 |
9:19 |
|
| 6/9/2013 |
Run |
Hong Kong |
EZ |
1.6 mi |
14:51 |
9:21 |
|
| 6/6/2013 |
Run |
Hong Kong |
EZ |
6.3 mi |
59:01 |
9:22 |
|
| 5/6/2013 |
Run |
Random |
EZ |
3.1 mi |
29:18 |
9:22 |
|
| 4/29/2013 |
Run |
Random |
EZ |
3.1 mi |
29:05 |
9:24 |
|
| 5/13/2013 |
Run |
Random |
EZ |
3.8 mi |
35:22 |
9:25 |
|
| 8/14/2013 |
Run |
01 km loop |
EZ |
5.0 mi |
47:11 |
9:27 |
|
| 5/15/2013 |
Run |
Random |
EZ |
2.9 mi |
27:05 |
9:27 |
|
| 4/10/2013 |
Run |
Treadmill Home |
EZ |
9.7 mi |
1:31:24 |
9:27 |
|
| 4/22/2013 |
Run |
Random |
EZ |
3.1 mi |
29:29 |
9:28 |
|
| 5/22/2013 |
Run |
14 mi to Parmer and back |
LongRun |
13.2 mi |
2:05:13 |
9:31 |
|
| 7/15/2013 |
Run |
Track |
EZ |
1.1 mi |
10:16 |
9:31 |
|
| 6/27/2013 |
Run |
10.4 mi to Parmer and back |
EZ |
10.3 mi |
1:38:00 |
9:33 |
|
| 8/9/2013 |
Run |
5 km lollipop loop |
EZ |
3.2 mi |
30:04 |
9:33 |
|
| 6/17/2013 |
Run |
Hong Kong |
EZ |
3.5 mi |
33:03 |
9:34 |
|
| 8/16/2013 |
Run |
5 km lollipop loop |
EZ |
3.2 mi |
30:19 |
9:36 |
|
| 8/6/2013 |
Run |
01 km loop |
EZ |
5.0 mi |
48:04 |
9:37 |
|
| 6/17/2013 |
Run |
Hong Kong |
LongRun |
14.5 mi |
2:20:23 |
9:40 |
|
| 6/15/2013 |
Run |
Hong Kong |
LongRun |
14.2 mi |
2:17:09 |
9:40 |
|
| 7/23/2013 |
Run |
Random |
EZ |
5.2 mi |
50:22 |
9:41 |
|
| 4/9/2014 |
Run |
Treadmill Home |
EZ |
3.1 mi |
30:15 |
9:42 |
|
| 5/1/2013 |
Run |
10.4 mi to Parmer and back |
EZ |
10.1 mi |
1:38:28 |
9:43 |
|
| 5/11/2013 |
Run |
7.4 mi Parmer and back |
Medium |
7.4 mi |
1:11:57 |
9:45 |
|
| 8/19/2013 |
Run |
Random |
EZ |
3.1 mi |
30:21 |
9:46 |
|
| 8/27/2013 |
Run |
8.8 mi Parmer and back |
EZ |
8.9 mi |
1:27:10 |
9:47 |
|
| 3/14/2014 |
Run |
Treadmill |
EZ |
3.1 mi |
30:30 |
9:47 |
|
| 7/19/2013 |
Run |
Random |
EZ |
6.3 mi |
1:01:19 |
9:47 |
|
| 4/25/2013 |
Run |
7.4 mi Parmer and back |
EZ |
7.4 mi |
1:12:29 |
9:48 |
|
| 4/22/2013 |
Run |
Random |
EZ |
3.1 mi |
30:12 |
9:49 |
|
| 3/15/2014 |
Run |
Treadmill |
EZ |
3.1 mi |
30:38 |
9:50 |
|
| 7/1/2013 |
Run |
7.4 mi Parmer and back |
EZ |
7.2 mi |
1:10:49 |
9:51 |
|
| 8/13/2013 |
Run |
7.4 mi Parmer and back |
EZ |
8.4 mi |
1:22:24 |
9:51 |
|
| 4/7/2013 |
Run |
Treadmill Home |
EZ |
6.2 mi |
1:01:30 |
9:52 |
|