| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/4/2009 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
 |
| 8/6/2009 |
Run |
10k course |
Easy |
10.9 km |
1:00:00 |
5:31 |
|
| 8/7/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 8/9/2009 |
Run |
10k course |
Easy |
11.2 km |
1:00:00 |
5:22 |
|
| 8/18/2009 |
Run |
10k course |
Easy |
10.8 km |
1:00:00 |
5:34 |
|
| 8/21/2009 |
Run |
10k course |
Tempo |
5.0 km |
20:00 |
4:00 |
|
| 8/21/2009 |
Run |
10k course |
warmup/cooldown |
12.0 km |
1:04:00 |
5:20 |
|
| 9/15/2009 |
Run |
10k course |
Easy |
10.2 km |
1:00:00 |
5:53 |
|
| 9/16/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 9/17/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 9/19/2009 |
Run |
10k course |
Easy |
11.4 km |
1:00:00 |
5:16 |
|
| 10/14/2009 |
Run |
10k course |
Easy |
11.2 km |
1:00:03 |
5:22 |
|
| 10/16/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 10/17/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 10/18/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 10/19/2009 |
Run |
10k course |
Easy |
10.4 km |
1:00:00 |
5:47 |
|
| 10/20/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 10/21/2009 |
Run |
10k course |
Easy |
10.7 km |
1:00:00 |
5:37 |
|
| 10/22/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 10/23/2009 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 10/23/2009 |
Run |
10k course |
warmup/cooldown |
7.5 km |
40:00 |
5:20 |
|
| 10/24/2009 |
Run |
10k course |
Easy |
11.7 km |
1:00:00 |
5:08 |
|
| 10/26/2009 |
Run |
10k course |
Easy |
11.4 km |
1:00:00 |
5:16 |
|
| 10/27/2009 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 10/28/2009 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 11/4/2009 |
Run |
10k course |
Easy |
10.4 km |
1:00:00 |
5:47 |
|
| 11/5/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 11/6/2009 |
Run |
10k course |
Easy |
10.4 km |
1:00:00 |
5:47 |
|
| 11/7/2009 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 11/7/2009 |
Run |
10k course |
warmup/cooldown |
7.8 km |
40:00 |
5:08 |
|
| 11/9/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 11/12/2009 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 11/14/2009 |
Run |
10k course |
Tempo |
4.9 km |
20:00 |
4:05 |
|
| 11/14/2009 |
Run |
10k course |
warmup/cooldown |
7.5 km |
40:00 |
5:20 |
|
| 11/16/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 11/17/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 11/19/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 11/20/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 11/21/2009 |
Run |
10k course |
Tempo |
6.2 km |
25:00 |
4:02 |
|
| 11/21/2009 |
Run |
10k course |
warmup/cooldown |
7.7 km |
40:00 |
5:12 |
|
| 11/23/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 11/24/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 11/26/2009 |
Run |
10k course |
Easy |
11.1 km |
1:00:00 |
5:25 |
|
| 11/27/2009 |
Run |
10k course |
Easy |
11.6 km |
1:00:00 |
5:11 |
|
| 12/2/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 12/3/2009 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 12/4/2009 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 12/5/2009 |
Run |
10k course |
warmup/cooldown |
9.3 km |
50:00 |
5:23 |
|
| 12/5/2009 |
Run |
10k course |
Interval |
3.0 km |
10:00 |
3:20 |
|
| 12/7/2009 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 12/8/2009 |
Run |
10k course |
Easy |
10.8 km |
1:00:00 |
5:34 |
|
| 12/10/2009 |
Run |
10k course |
Easy |
11.2 km |
1:00:00 |
5:22 |
|
| 12/11/2009 |
Run |
10k course |
Easy |
10.9 km |
1:00:00 |
5:31 |
|
| 12/17/2009 |
Run |
10k course |
Easy |
10.9 km |
1:00:00 |
5:31 |
|
| 12/18/2009 |
Run |
10k course |
Easy |
11.3 km |
1:00:00 |
5:19 |
|
| 12/21/2009 |
Run |
10k course |
Easy |
10.7 km |
1:00:00 |
5:37 |
|
| 12/22/2009 |
Run |
10k course |
Easy |
10.8 km |
1:00:00 |
5:34 |
|
| 12/23/2009 |
Run |
10k course |
Easy |
11.8 km |
1:00:00 |
5:06 |
|
| 12/28/2009 |
Run |
10k course |
Easy |
11.4 km |
1:00:00 |
5:16 |
|
| 12/29/2009 |
Run |
10k course |
Easy |
10.7 km |
1:00:00 |
5:37 |
|
| 12/31/2009 |
Run |
10k course |
Easy |
11.1 km |
1:00:00 |
5:25 |
|
| 1/2/2010 |
Run |
10k course |
Easy |
17.3 km |
1:30:00 |
5:13 |
|
| 1/5/2010 |
Run |
10k course |
Easy |
10.3 km |
1:00:00 |
5:50 |
|
| 1/7/2010 |
Run |
10k course |
Easy |
11.1 km |
1:00:00 |
5:25 |
|
| 1/8/2010 |
Run |
10k course |
Easy |
11.1 km |
1:00:00 |
5:25 |
|
| 1/9/2010 |
Run |
10k course |
Tempo |
7.2 km |
30:00 |
4:10 |
|
| 1/9/2010 |
Run |
10k course |
warmup/cooldown |
7.5 km |
40:00 |
5:20 |
|
| 1/11/2010 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 1/13/2010 |
Run |
10k course |
Easy |
10.7 km |
1:00:00 |
5:37 |
|
| 1/15/2010 |
Run |
10k course |
Easy |
10.8 km |
1:00:00 |
5:34 |
|
| 1/16/2010 |
Run |
10k course |
warmup/cooldown |
9.2 km |
50:00 |
5:27 |
|
| 1/16/2010 |
Run |
10k course |
Interval |
3.0 km |
10:00 |
3:20 |
|
| 1/28/2010 |
Run |
10k course |
Easy |
10.8 km |
1:00:00 |
5:34 |
|
| 2/1/2010 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 2/2/2010 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 2/3/2010 |
Run |
10k course |
Easy |
11.0 km |
1:00:00 |
5:28 |
|
| 2/5/2010 |
Run |
10k course |
Easy |
11.5 km |
1:00:00 |
5:14 |
|
| 2/6/2010 |
Run |
10k course |
warmup/cooldown |
7.5 km |
40:00 |
5:20 |
|
| 2/6/2010 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 2/8/2010 |
Run |
10k course |
Easy |
11.4 km |
1:00:00 |
5:16 |
|
| 2/9/2010 |
Run |
10k course |
Easy |
10.7 km |
1:00:00 |
5:37 |
|
| 2/10/2010 |
Run |
10k course |
Easy |
6.4 km |
35:00 |
5:29 |
|
| 2/11/2010 |
Run |
10k course |
Easy |
8.5 km |
46:00 |
5:25 |
|
| 2/12/2010 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 2/13/2010 |
Run |
10k course |
Interval |
2.8 km |
10:00 |
3:35 |
|
| 2/13/2010 |
Run |
10k course |
warmup/cooldown |
9.5 km |
50:00 |
5:16 |
|
| 2/14/2010 |
Run |
10k course |
Long |
23.0 km |
2:00:00 |
5:14 |
|
| 2/15/2010 |
Run |
10k course |
Easy |
11.3 km |
1:00:00 |
5:19 |
|
| 2/16/2010 |
Run |
10k course |
Easy |
11.0 km |
|
|
|
| 2/18/2010 |
Run |
10k course |
Easy |
11.0 km |
1:01:00 |
5:33 |
|
| 2/19/2010 |
Run |
10k course |
Easy |
10.9 km |
1:00:00 |
5:31 |
|
| 2/21/2010 |
Run |
10k course |
Easy |
11.3 km |
1:00:00 |
5:19 |
|
| 2/22/2010 |
Run |
10k course |
Easy |
11.3 km |
1:00:00 |
5:19 |
|
| 2/23/2010 |
Run |
10k course |
Easy |
11.3 km |
1:00:00 |
5:19 |
|
| 3/1/2010 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 3/2/2010 |
Run |
10k course |
Easy |
10.6 km |
1:00:00 |
5:40 |
|
| 3/4/2010 |
Run |
10k course |
Easy |
10.4 km |
1:00:00 |
5:47 |
|
| 3/5/2010 |
Run |
10k course |
Easy |
10.5 km |
1:00:00 |
5:43 |
|
| 3/6/2010 |
Run |
10k course |
warmup/cooldown |
9.5 km |
50:00 |
5:16 |
|
| 3/6/2010 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
|