| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/11/2009 |
Run |
Cottage Run |
Easy |
4.0 mi |
37:56 |
9:37 |
 |
| 5/13/2009 |
Run |
Cottage Run |
Easy |
4.5 mi |
45:27 |
10:07 |
|
| 5/14/2009 |
Run |
Treadmill |
Tempo |
3.9 mi |
35:00 |
9:05 |
|
| 5/17/2009 |
Run |
Treadmill |
Long |
6.2 mi |
58:00 |
9:21 |
|
| 5/18/2009 |
Run |
Cottage Run |
Long |
6.7 mi |
1:05:55 |
9:55 |
|
| 5/20/2009 |
Run |
Cottage Run |
Easy |
5.1 mi |
51:08 |
10:02 |
|
| 5/21/2009 |
Run |
Treadmill |
Tempo |
3.4 mi |
30:00 |
8:44 |
|
| 5/23/2009 |
Run |
Cottage Run |
Long |
4.4 mi |
41:55 |
9:36 |
|
| 5/28/2009 |
Run |
Treadmill |
Tempo |
3.5 mi |
32:30 |
9:18 |
|
| 5/30/2009 |
Run |
Cottage Run |
Long |
6.6 mi |
1:07:55 |
10:14 |
|
| 5/31/2009 |
Run |
Highway and Back |
Easy |
3.0 mi |
27:30 |
9:18 |
|
| 6/4/2009 |
Run |
Cottage Run |
Long |
4.7 mi |
46:08 |
9:55 |
|
| 6/5/2009 |
Run |
Cottage Run |
Easy |
4.3 mi |
42:08 |
9:54 |
|
| 6/8/2009 |
Run |
Cottage Run |
Tempo |
3.1 mi |
28:58 |
9:19 |
|
| 6/11/2009 |
Run |
Cottage Run |
Easy |
5.6 mi |
56:57 |
10:14 |
|
| 6/12/2009 |
Run |
Cottage Run |
Tempo |
2.6 mi |
23:34 |
9:11 |
|
| 6/13/2009 |
Run |
Drummond Centre Loop |
Long |
6.8 mi |
1:08:05 |
9:58 |
|
| 6/15/2009 |
Run |
Greenbelt trail Run |
Easy |
4.0 mi |
39:38 |
9:55 |
|
| 6/18/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
4.0 mi |
45:00 |
11:21 |
|
| 6/19/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
2.5 mi |
25:00 |
10:00 |
|
| 6/21/2009 |
Run |
Treadmill AFG 5.0 |
Long |
4.5 mi |
45:10 |
10:03 |
|
| 6/22/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.1 mi |
33:18 |
10:45 |
|
| 6/24/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
3.6 mi |
35:00 |
9:49 |
|
| 6/27/2009 |
Run |
Cottage Long Run |
Long |
8.0 mi |
1:23:58 |
10:29 |
|
| 6/29/2009 |
Run |
Cottage Long Run |
Easy |
2.6 mi |
25:45 |
9:50 |
|
| 7/1/2009 |
Run |
Cottage Long Run |
Long |
9.3 mi |
1:39:35 |
10:44 |
|
| 7/6/2009 |
Run |
Cottage Long Run |
Long |
6.1 mi |
1:03:45 |
10:27 |
|
| 7/9/2009 |
Run |
Cottage Long Run |
Fartlek |
4.6 mi |
47:51 |
10:27 |
|
| 7/12/2009 |
Run |
Carleton Place Heritage 10 Km |
Race |
10.0 km |
1:04:57 |
10:28 |
|
| 7/14/2009 |
Run |
Carleton Place Heritage 10 Km |
Tempo |
5.0 mi |
50:30 |
10:05 |
|
| 7/16/2009 |
Run |
5K Cottage Run |
Easy |
3.2 mi |
31:00 |
9:44 |
|
| 7/18/2009 |
Run |
5K Cottage Run |
Easy |
8.1 mi |
1:28:40 |
11:01 |
|
| 7/20/2009 |
Run |
5K Cottage Run |
Tempo |
3.0 mi |
28:44 |
9:28 |
|
| 7/22/2009 |
Run |
5K Cottage Run |
Easy |
3.4 mi |
33:13 |
9:43 |
|
| 7/23/2009 |
Run |
Treadmill AFG 5.0 |
Interval |
4.2 mi |
40:00 |
9:37 |
|
| 7/25/2009 |
Run |
Cottage Run |
Long |
8.0 mi |
1:26:45 |
10:51 |
|
| 7/26/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
2.0 mi |
23:00 |
11:30 |
|
| 7/27/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.4 mi |
40:00 |
11:55 |
|
| 8/1/2009 |
Run |
National Capital 10K |
Race |
6.2 mi |
1:08:14 |
10:58 |
|
| 8/2/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.1 mi |
33:34 |
10:50 |
|
| 8/3/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
3.1 mi |
30:09 |
9:44 |
|
| 8/5/2009 |
Run |
Treadmill AFG 5.0 |
Interval |
4.4 mi |
47:00 |
10:40 |
|
| 8/7/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
5.0 mi |
50:00 |
9:58 |
|
| 8/10/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
2.6 mi |
28:00 |
10:52 |
|
| 8/13/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
3.1 mi |
37:00 |
11:57 |
|
| 8/14/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
2.7 mi |
27:00 |
10:10 |
|
| 8/16/2009 |
Run |
Long Run |
Easy |
4.0 mi |
45:29 |
11:23 |
|
| 8/19/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
4.4 mi |
46:00 |
10:32 |
|
| 8/21/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
4.0 mi |
41:30 |
10:23 |
|
| 8/23/2009 |
Run |
5K Cottage Run |
Tempo |
3.1 mi |
31:33 |
10:05 |
|
| 8/29/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
6.2 mi |
1:07:00 |
10:49 |
|
| 8/31/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
6.2 mi |
1:06:00 |
10:37 |
|
| 9/2/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
4.1 mi |
43:00 |
10:27 |
|
| 9/3/2009 |
Run |
5K Cottage Run |
Tempo |
3.5 mi |
34:54 |
9:54 |
|
| 9/6/2009 |
Run |
10K Cottage Run |
Tempo |
6.2 mi |
1:08:09 |
11:05 |
|
| 9/10/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
5.0 mi |
52:00 |
10:24 |
|
| 9/12/2009 |
Run |
Long Run |
Long |
8.3 mi |
1:33:49 |
11:19 |
|
| 9/14/2009 |
Run |
Cottage Run |
Fartlek |
4.5 mi |
50:10 |
11:09 |
|
| 9/17/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
4.1 mi |
41:20 |
10:13 |
|
| 9/19/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
4.5 mi |
48:00 |
10:40 |
|
| 9/20/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
2.3 mi |
25:00 |
10:53 |
|
| 9/21/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.6 mi |
36:20 |
10:06 |
|
| 9/24/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
2.1 mi |
21:15 |
10:08 |
|
| 9/25/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
5.5 mi |
56:00 |
10:11 |
|
| 9/27/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.1 mi |
33:00 |
10:37 |
|
| 9/28/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
3.1 mi |
40:00 |
13:07 |
|
| 9/29/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.1 mi |
30:30 |
9:49 |
|
| 9/30/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.3 mi |
31:40 |
9:45 |
|
| 10/1/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.1 mi |
30:00 |
9:36 |
|
| 10/3/2009 |
Run |
Cottage Run |
Easy |
5.4 mi |
57:49 |
10:41 |
|
| 10/7/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
4.1 mi |
40:00 |
9:44 |
|
| 10/8/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
3.1 mi |
29:12 |
9:24 |
|
| 10/12/2009 |
Run |
Cottage Run |
Long |
6.4 mi |
1:04:04 |
10:06 |
|
| 10/14/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
4.1 mi |
40:00 |
9:50 |
|
| 10/17/2009 |
Run |
Cottage Run |
Long |
7.5 mi |
1:19:11 |
10:36 |
|
| 10/19/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
4.1 mi |
40:00 |
9:53 |
|
| 10/20/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
2.4 mi |
25:00 |
10:18 |
|
| 10/21/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
4.2 mi |
41:00 |
9:53 |
|
| 10/22/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
6.3 mi |
1:06:00 |
10:32 |
|
| 10/23/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
1.3 mi |
15:00 |
11:55 |
|
| 10/24/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
4.3 mi |
45:00 |
10:33 |
|
| 10/25/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
4.8 mi |
50:00 |
10:28 |
|
| 10/26/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
5.1 mi |
50:30 |
9:58 |
|
| 10/27/2009 |
Run |
Highway and Back |
Easy |
2.6 mi |
25:06 |
9:46 |
|
| 10/28/2009 |
Run |
Treadmill AFG 5.0 |
Tempo |
5.0 mi |
52:30 |
10:27 |
|
| 10/29/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
3.5 mi |
36:00 |
10:18 |
|
| 10/30/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
5.0 mi |
52:00 |
10:22 |
|
| 10/31/2009 |
Run |
Treadmill AFG 5.0 |
Long |
7.8 mi |
1:21:00 |
10:27 |
|
| 11/2/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
1.0 mi |
11:21 |
11:21 |
|
| 11/2/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
1.0 mi |
11:22 |
11:22 |
|
| 11/2/2009 |
Run |
Treadmill AFG 5.0 |
Interval |
4.3 mi |
42:20 |
9:51 |
|
| 11/3/2009 |
Run |
Treadmill AFG 5.0 |
Default |
2.4 mi |
25:00 |
10:25 |
|
| 11/4/2009 |
Run |
Treadmill AFG 5.0 |
Hill |
11.0 km |
1:10:30 |
10:19 |
|
| 11/5/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
3.5 mi |
36:00 |
10:14 |
|
| 11/7/2009 |
Run |
Cottage Run |
Long |
9.5 mi |
1:43:18 |
10:56 |
|
| 11/11/2009 |
Run |
Treadmill AFG 5.0 |
Interval |
6.2 mi |
1:01:06 |
9:49 |
|
| 11/12/2009 |
Run |
Treadmill AFG 5.0 |
Easy |
0.6 mi |
6:00 |
10:55 |
|
| 11/12/2009 |
Run |
Treadmill AFG 5.0 |
Fartlek |
6.2 mi |
1:01:00 |
9:48 |
|
| 11/14/2009 |
Run |
Cottage Run |
Long |
10.3 mi |
1:55:10 |
11:14 |
|
| 11/16/2009 |
Run |
Treadmill AFG 5.0 |
Interval |
6.2 mi |
1:00:58 |
9:50 |
|