| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/1/2019 |
Run |
|
Long |
11.7 km |
1:02:22 |
5:21 |
 |
| 9/2/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
23:19 |
4:33 |
|
| 9/3/2019 |
Run |
One off moderate easy run |
Easy |
7.6 km |
39:26 |
5:11 |
|
| 9/4/2019 |
Run |
5.16km reg route |
Easy |
5.1 km |
29:43 |
5:48 |
|
| 9/6/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
24:00 |
4:41 |
|
| 9/8/2019 |
Run |
Double reg route 10.26km |
Long |
10.3 km |
49:55 |
4:52 |
|
| 9/9/2019 |
Run |
5.16km reg route |
Race |
5.1 km |
22:06 |
4:19 |
|
| 9/10/2019 |
Run |
Wadestown long run 13.36km |
Long |
13.4 km |
1:12:00 |
5:24 |
|
| 9/12/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
24:04 |
4:42 |
|
| 9/13/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
23:50 |
4:39 |
|
| 9/15/2019 |
Run |
5.93km regular route via Galloway loop |
Easy |
5.9 km |
29:23 |
4:58 |
|
| 9/16/2019 |
Run |
|
Tempo |
7.9 km |
37:58 |
4:49 |
|
| 9/17/2019 |
Run |
|
Tempo |
6.9 km |
32:16 |
4:43 |
|
| 9/18/2019 |
Run |
6.22km tempo run |
Tempo |
6.2 km |
28:55 |
4:39 |
|
| 9/19/2019 |
Run |
10.2km random long run |
Long |
10.2 km |
55:00 |
5:24 |
|
| 9/21/2019 |
Run |
8.22km moderate distance |
Easy |
8.2 km |
43:35 |
5:19 |
|
| 9/22/2019 |
Run |
5.16km reg route |
Race |
5.1 km |
22:15 |
4:21 |
|
| 9/23/2019 |
Run |
|
Long |
15.4 km |
1:21:53 |
5:20 |
|
| 9/24/2019 |
Run |
8.13km moderate easy run via wilton |
Easy |
8.1 km |
43:10 |
5:19 |
|
| 9/25/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
22:57 |
4:29 |
|
| 9/26/2019 |
Run |
5.16km reg route |
Tempo |
6.2 km |
32:16 |
5:13 |
|
| 9/29/2019 |
Run |
Double reg route 10.26km |
Easy |
10.3 km |
50:58 |
4:59 |
|
| 9/30/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
22:14 |
4:21 |
|
| 10/1/2019 |
Run |
Made up 6.13 |
Easy |
6.1 km |
31:03 |
5:04 |
|
| 10/3/2019 |
Run |
6.54km |
Tempo |
6.5 km |
31:58 |
4:54 |
|
| 10/6/2019 |
Run |
10.34km Wilton route |
Long |
10.3 km |
51:57 |
5:02 |
|
| 10/7/2019 |
Run |
Once off 7.16 |
Tempo |
7.2 km |
33:35 |
4:42 |
|
| 10/8/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
22:50 |
4:28 |
|
| 10/13/2019 |
Run |
Random long run |
Long |
10.6 km |
54:28 |
5:08 |
|
| 10/14/2019 |
Run |
5.16km reg route |
Easy |
5.1 km |
25:01 |
4:53 |
|
| 10/17/2019 |
Run |
5.96km tempo |
Easy |
6.0 km |
29:00 |
4:52 |
|
| 10/20/2019 |
Run |
5.16km reg route |
Tempo |
7.7 km |
38:14 |
4:57 |
|
| 10/21/2019 |
Run |
9.00km |
Hill |
9.0 km |
48:00 |
5:20 |
|
| 10/23/2019 |
Run |
made up 7km |
Easy |
7.2 km |
40:03 |
5:37 |
|
| 10/25/2019 |
Run |
Hard run Race 4.27km |
Race |
4.3 km |
18:15 |
4:17 |
|
| 10/27/2019 |
Run |
Double reg route 10.26km |
Easy |
10.3 km |
53:08 |
5:11 |
|
| 10/28/2019 |
Run |
otari |
Easy |
9.0 km |
51:10 |
5:42 |
|
| 10/29/2019 |
Run |
Random cemetery 7ish km |
Easy |
7.1 km |
38:00 |
5:20 |
|
| 10/31/2019 |
Run |
5.48km steady cemetery run |
Tempo |
5.5 km |
27:04 |
4:57 |
|
| 11/2/2019 |
Run |
Double reg route 10.26km |
Easy |
10.3 km |
52:26 |
5:07 |
|
| 11/3/2019 |
Run |
Double reg route 10.26km |
Easy |
8.0 km |
43:20 |
5:24 |
|
| 11/4/2019 |
Run |
5.27km |
Fartlek |
5.3 km |
27:28 |
5:13 |
|
| 11/6/2019 |
Run |
7.37 km Good tempo run 10km pace hilly |
Tempo |
7.4 km |
36:24 |
4:57 |
|
| 11/13/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
24:55 |
4:52 |
|
| 11/15/2019 |
Run |
|
Easy |
8.0 km |
48:20 |
6:03 |
|
| 11/17/2019 |
Run |
|
Tempo |
5.0 km |
24:54 |
4:59 |
|
| 11/19/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
24:05 |
4:42 |
|
| 11/20/2019 |
Run |
|
Easy |
7.1 km |
36:59 |
5:14 |
|
| 11/23/2019 |
Run |
4.76km tempo |
Tempo |
4.8 km |
21:38 |
4:33 |
|
| 11/24/2019 |
Run |
0 |
Easy |
5.0 km |
28:24 |
5:40 |
|
| 11/25/2019 |
Run |
random 8km run |
Long |
8.0 km |
43:48 |
5:29 |
|
| 11/26/2019 |
Run |
7.24km run |
Easy |
7.2 km |
43:19 |
5:59 |
|
| 11/29/2019 |
Run |
Random route |
Tempo |
6.0 km |
30:53 |
5:09 |
|
| 12/1/2019 |
Run |
6.5km regular route plus extra block |
Tempo |
6.5 km |
32:21 |
4:59 |
|
| 12/2/2019 |
Run |
Random 5km |
Tempo |
5.1 km |
23:21 |
4:36 |
|
| 12/5/2019 |
Run |
5.32 random as fuck |
Tempo |
5.3 km |
26:31 |
5:00 |
|
| 12/8/2019 |
Run |
6.57km |
Easy |
6.6 km |
35:44 |
5:27 |
|
| 12/10/2019 |
Run |
11.01km |
Long |
11.0 km |
1:02:27 |
5:41 |
|
| 12/11/2019 |
Run |
Random |
Easy |
8.0 km |
46:40 |
5:49 |
|
| 12/15/2019 |
Run |
Random |
Easy |
5.4 km |
28:50 |
5:21 |
|
| 12/16/2019 |
Run |
Random |
Interval |
7.6 km |
40:00 |
5:15 |
|
| 12/17/2019 |
Run |
5.16km reg route |
Tempo |
5.1 km |
23:45 |
4:38 |
|
| 12/18/2019 |
Run |
Random7km |
Tempo |
7.0 km |
36:45 |
5:15 |
|
| 12/20/2019 |
Run |
Random 5.6 |
Easy |
5.6 km |
31:34 |
5:39 |
|
| 12/22/2019 |
Run |
|
Easy |
6.2 km |
32:00 |
5:10 |
|
| 12/26/2019 |
Run |
7.74km |
Easy |
7.7 km |
41:04 |
5:19 |
|
| 12/27/2019 |
Run |
6.67 |
Easy |
6.7 km |
35:09 |
5:17 |
|
| 12/29/2019 |
Run |
11km random |
Long |
11.3 km |
1:06:03 |
5:50 |
|
| 12/30/2019 |
Run |
random 7.8 |
Hill |
7.8 km |
43:52 |
5:39 |
|
| 1/2/2020 |
Run |
random 8.56 |
Tempo |
8.6 km |
45:05 |
5:17 |
|
| 1/5/2020 |
Run |
5.06km |
Tempo |
5.1 km |
24:52 |
4:55 |
|
| 1/6/2020 |
Run |
7km |
Easy |
7.0 km |
39:47 |
5:41 |
|
| 1/7/2020 |
Run |
5.27km |
Tempo |
5.3 km |
27:36 |
5:15 |
|
| 1/7/2020 |
Run |
Usual (former 5k run distance test) |
Tempo |
4.9 km |
25:49 |
5:15 |
|
| 1/8/2020 |
Run |
Random 8 |
Tempo |
8.2 km |
43:16 |
5:19 |
|
| 1/9/2020 |
Run |
Random 7km |
Easy |
7.0 km |
39:41 |
5:41 |
|
| 1/12/2020 |
Run |
Random 7km |
Easy |
6.7 km |
37:17 |
5:35 |
|
| 1/13/2020 |
Run |
5km |
Easy |
5.0 km |
27:53 |
5:35 |
|
| 1/14/2020 |
Run |
5.31km |
Tempo |
5.3 km |
26:18 |
4:58 |
|
| 1/15/2020 |
Run |
5km usual |
Tempo |
5.0 km |
25:44 |
5:09 |
|
| 1/19/2020 |
Run |
10.02km run |
Long |
10.0 km |
55:15 |
5:31 |
|
| 1/20/2020 |
Run |
random 6.27km |
Easy |
6.3 km |
35:00 |
5:35 |
|
| 1/21/2020 |
Run |
random 4.37km |
Easy |
4.4 km |
24:00 |
5:30 |
|
| 1/23/2020 |
Run |
5km |
Easy |
5.0 km |
26:52 |
5:23 |
|
| 1/25/2020 |
Run |
Random 7.22km |
Tempo |
7.2 km |
37:05 |
5:09 |
|
| 1/26/2020 |
Run |
Random 5.0 |
Tempo |
5.0 km |
25:00 |
5:00 |
|
| 1/27/2020 |
Run |
6.31 |
Interval |
6.3 km |
34:15 |
5:26 |
|
| 1/28/2020 |
Run |
5.00 |
Easy |
5.0 km |
27:00 |
5:24 |
|
| 1/29/2020 |
Run |
10.3 |
Long |
10.3 km |
57:03 |
5:33 |
|
| 1/30/2020 |
Run |
5.11 |
Tempo |
5.1 km |
24:42 |
4:51 |
|
| 2/2/2020 |
Run |
7.25 |
Tempo |
7.3 km |
39:40 |
5:29 |
|
| 2/3/2020 |
Run |
Usual 5k regular with GPS |
Race |
4.8 km |
23:20 |
4:50 |
|
| 2/4/2020 |
Run |
8.13km |
Long |
8.1 km |
50:28 |
6:13 |
|
| 2/6/2020 |
Run |
5.02 |
Tempo |
5.0 km |
24:43 |
4:56 |
|
| 2/7/2020 |
Run |
4.02 |
Tempo |
4.0 km |
19:26 |
4:51 |
|
| 2/9/2020 |
Run |
8.19 |
Long |
8.2 km |
45:15 |
5:32 |
|
| 2/10/2020 |
Run |
7.23 |
Tempo |
7.2 km |
36:39 |
5:05 |
|
| 2/11/2020 |
Run |
5km usual |
Tempo |
5.0 km |
27:00 |
5:24 |
|
| 2/12/2020 |
Run |
5km usual |
Tempo |
5.2 km |
26:21 |
5:05 |
|
| 2/16/2020 |
Run |
made up 10km |
Long |
10.0 km |
59:13 |
5:55 |
|