| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/16/2010 |
Run |
10k course |
Easy |
11.0 km |
|
|
 |
| 4/2/2008 |
Run |
10k course |
Fartlek |
1.5 km |
5:00 |
3:20 |
|
| 12/5/2009 |
Run |
10k course |
Interval |
3.0 km |
10:00 |
3:20 |
|
| 1/16/2010 |
Run |
10k course |
Interval |
3.0 km |
10:00 |
3:20 |
|
| 1/20/2016 |
Run |
10k course |
Hill |
1.0 km |
3:20 |
3:20 |
|
| 1/14/2018 |
Run |
10k course |
Hill |
1.0 km |
3:20 |
3:20 |
|
| 4/16/2008 |
Run |
10k course |
Interval |
5000.0 m |
17:05 |
3:25 |
|
| 2/13/2010 |
Run |
10k course |
Interval |
2.8 km |
10:00 |
3:35 |
|
| 7/21/2009 |
Run |
10k course |
Fartlek |
2.7 km |
10:00 |
3:43 |
|
| 7/28/2009 |
Run |
10k course |
Fartlek |
2.7 km |
10:00 |
3:43 |
|
| 7/25/2009 |
Run |
10k course |
Race |
10.0 km |
37:08 |
3:43 |
|
| 3/19/2008 |
Run |
10k course |
Fartlek |
4.0 km |
15:00 |
3:45 |
|
| 2/17/2011 |
Run |
10k course |
Interval |
3.2 km |
12:00 |
3:45 |
|
| 12/15/2010 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 1/8/2011 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 3/12/2011 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 1/4/2012 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 12/24/2012 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 2/16/2013 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 4/12/2013 |
Run |
10k course |
Interval |
2.6 km |
10:00 |
3:51 |
|
| 3/2/2008 |
Run |
10k course |
Tempo |
5.0 km |
20:00 |
4:00 |
|
| 4/12/2008 |
Run |
10k course |
Tempo |
7.5 km |
30:00 |
4:00 |
|
| 5/19/2008 |
Run |
10k course |
Fartlek |
7.5 km |
30:00 |
4:00 |
|
| 5/9/2009 |
Run |
10k course |
Tempo |
7.5 km |
30:00 |
4:00 |
|
| 8/21/2009 |
Run |
10k course |
Tempo |
5.0 km |
20:00 |
4:00 |
|
| 10/26/2011 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 2/2/2012 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 1/23/2013 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 2/9/2013 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 3/6/2013 |
Run |
10k course |
Interval |
1.0 km |
4:00 |
4:00 |
|
| 4/2/2013 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 2/19/2014 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 6/11/2015 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 10/2/2015 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 10/21/2015 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 2/3/2016 |
Run |
10k course |
Interval |
3.0 km |
12:00 |
4:00 |
|
| 2/23/2016 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 4/14/2016 |
Run |
10k course |
Interval |
2.5 km |
10:00 |
4:00 |
|
| 6/5/2016 |
Run |
10k course |
Hill |
1.5 km |
6:00 |
4:00 |
|
| 6/17/2016 |
Run |
10k course |
Hill |
1.0 km |
4:00 |
4:00 |
|
| 12/13/2017 |
Run |
10k course |
Interval |
2300.0 m |
9:12 |
4:00 |
|
| 7/27/2015 |
Run |
10k course |
Interval |
4000.0 m |
16:04 |
4:01 |
|
| 4/20/2016 |
Run |
10k course |
Interval |
4800.0 m |
19:17 |
4:02 |
|
| 11/21/2009 |
Run |
10k course |
Tempo |
6.2 km |
25:00 |
4:02 |
|
| 4/28/2013 |
Run |
10k course |
Race |
10.0 km |
40:32 |
4:04 |
|
| 3/20/2012 |
Run |
10k course |
Tempo |
5.2 km |
21:05 |
4:04 |
|
| 12/20/2017 |
Run |
10k course |
Interval |
920.0 m |
3:45 |
4:05 |
|
| 11/14/2009 |
Run |
10k course |
Tempo |
4.9 km |
20:00 |
4:05 |
|
| 6/4/2013 |
Run |
10k course |
Interval |
2000.0 m |
8:10 |
4:05 |
|
| 9/28/2016 |
Run |
10k course |
Interval |
2000.0 m |
8:15 |
4:08 |
|
| 11/18/2012 |
Run |
10k course |
Race |
10.0 km |
41:33 |
4:10 |
|
| 5/17/2009 |
Run |
10k course |
Tempo |
7.2 km |
30:00 |
4:10 |
|
| 10/23/2009 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 11/7/2009 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 1/9/2010 |
Run |
10k course |
Tempo |
7.2 km |
30:00 |
4:10 |
|
| 2/6/2010 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 3/6/2010 |
Run |
10k course |
Tempo |
4.8 km |
20:00 |
4:10 |
|
| 3/13/2013 |
Run |
10k course |
Interval |
2.4 km |
10:00 |
4:10 |
|
| 3/18/2014 |
Run |
10k course |
Interval |
2.4 km |
10:00 |
4:10 |
|
| 7/2/2015 |
Run |
10k course |
Interval |
2.4 km |
10:00 |
4:10 |
|
| 9/27/2012 |
Run |
10k course |
Tempo |
5.2 km |
21:47 |
4:12 |
|
| 2/7/2012 |
Run |
10k course |
Tempo |
5.2 km |
21:49 |
4:12 |
|
| 7/8/2014 |
Run |
10k course |
Hill |
2.5 km |
10:30 |
4:12 |
|
| 2/13/2013 |
Run |
10k course |
Tempo |
5.2 km |
21:58 |
4:14 |
|
| 11/20/2011 |
Run |
10k course |
Tempo |
5.2 km |
21:59 |
4:14 |
|
| 12/22/2011 |
Run |
10k course |
Tempo |
5.2 km |
22:06 |
4:15 |
|
| 12/1/2012 |
Run |
10k course |
Tempo |
4.7 km |
20:00 |
4:16 |
|
| 1/23/2012 |
Run |
10k course |
Tempo |
5.2 km |
22:08 |
4:16 |
|
| 1/27/2012 |
Run |
10k course |
Tempo |
5.2 km |
22:15 |
4:17 |
|
| 1/31/2013 |
Run |
10k course |
Tempo |
5.2 km |
22:16 |
4:17 |
|
| 3/9/2008 |
Run |
10k course |
Tempo |
7.0 km |
30:00 |
4:18 |
|
| 5/10/2012 |
Run |
10k course |
Tempo |
7.0 km |
30:00 |
4:18 |
|
| 1/12/2013 |
Run |
10k course |
Tempo |
7.0 km |
30:00 |
4:18 |
|
| 7/10/2014 |
Run |
10k course |
Tempo |
3.5 km |
15:00 |
4:18 |
|
| 5/31/2014 |
Run |
10k course |
Tempo |
5.2 km |
22:19 |
4:18 |
|
| 2/15/2017 |
Run |
10k course |
Interval |
4.0 mi |
27:46 |
4:19 |
|
| 7/3/2014 |
Run |
10k course |
Tempo |
3.7 km |
16:00 |
4:20 |
|
| 7/9/2015 |
Run |
10k course |
Tempo |
3.7 km |
16:00 |
4:20 |
|
| 8/6/2015 |
Run |
10k course |
Tempo |
3.7 km |
16:00 |
4:20 |
|
| 1/25/2017 |
Run |
10k course |
Interval |
3.0 mi |
20:56 |
4:21 |
|
| 1/3/2009 |
Run |
10k course |
Tempo |
4.6 km |
20:00 |
4:21 |
|
| 2/23/2011 |
Run |
10k course |
Tempo |
4.6 km |
20:00 |
4:21 |
|
| 1/5/2013 |
Run |
10k course |
Tempo |
6.9 km |
30:00 |
4:21 |
|
| 6/7/2014 |
Run |
10k course |
Tempo |
6.9 km |
30:00 |
4:21 |
|
| 6/13/2015 |
Run |
10k course |
Tempo |
4.6 km |
20:00 |
4:21 |
|
| 6/30/2016 |
Run |
10k course |
Interval |
2.3 km |
10:00 |
4:21 |
|
| 10/12/2016 |
Run |
10k course |
Interval |
2.3 km |
10:00 |
4:21 |
|
| 10/11/2017 |
Run |
10k course |
Interval |
2.3 km |
10:00 |
4:21 |
|
| 1/26/2013 |
Run |
10k course |
Tempo |
5.2 km |
22:41 |
4:22 |
|
| 9/10/2015 |
Run |
10k course |
Tempo |
1.6 km |
6:59 |
4:22 |
|
| 3/16/2014 |
Run |
10k course |
Tempo |
5.2 km |
22:48 |
4:24 |
|
| 5/17/2014 |
Run |
10k course |
Tempo |
5.2 km |
22:56 |
4:25 |
|
| 4/1/2015 |
Run |
10k course |
Tempo |
3.4 km |
15:00 |
4:25 |
|
| 3/11/2016 |
Run |
10k course |
Tempo |
3.4 km |
15:00 |
4:25 |
|
| 3/1/2014 |
Run |
10k course |
Tempo |
5.2 km |
23:00 |
4:26 |
|
| 4/4/2015 |
Run |
10k course |
Race |
10.0 km |
44:25 |
4:27 |
|
| 3/6/2008 |
Run |
10k course |
Fartlek |
4.5 km |
20:00 |
4:27 |
|
| 3/9/2011 |
Run |
10k course |
Tempo |
4.5 km |
20:00 |
4:27 |
|
| 6/26/2014 |
Run |
10k course |
Tempo |
3.6 km |
16:00 |
4:27 |
|
| 8/29/2015 |
Run |
10k course |
Tempo |
4.5 km |
20:00 |
4:27 |
|
|