Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
7/19/2012 |
Run |
Track - Grass |
Warm-up/Cool-dwn |
0.8 km |
3:04 |
3:50 |
|
12/8/2012 |
Run |
ACRW Warm-up (around the club-house) |
Interval |
1.4 km |
4:24 |
3:09 |
|
8/15/2012 |
Run |
|
Warm-up/Cool-dwn |
1.5 km |
6:55 |
4:47 |
|
7/19/2012 |
Run |
Track - Grass |
Interval |
1.6 km |
4:52 |
3:03 |
|
5/16/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
10:08 |
5:04 |
|
5/23/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:13 |
4:07 |
|
7/4/2012 |
Run |
ACRW 1xLap TT |
Default |
2.0 km |
8:26 |
4:13 |
|
7/17/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
2.0 km |
8:56 |
4:28 |
|
8/8/2012 |
Run |
ACRW 1xLap TT |
Default |
2.0 km |
7:32 |
3:46 |
|
8/22/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:00 |
4:00 |
|
10/3/2012 |
Run |
ACRW 1xLap TT |
Easy |
2.0 km |
10:53 |
5:27 |
|
10/17/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
9:04 |
4:32 |
|
12/12/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
2.0 km |
9:13 |
4:37 |
|
1/9/2013 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
9:22 |
4:41 |
|
1/14/2013 |
Run |
Treadmill |
Warm-up/Cool-dwn |
2.0 km |
10:00 |
5:00 |
|
5/15/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
3.0 km |
15:13 |
5:05 |
|
6/2/2012 |
Run |
|
Easy |
3.0 km |
14:52 |
4:58 |
|
5/26/2012 |
Run |
Christopher - ACRW warm-up |
Warm-up/Cool-dwn |
3.1 km |
14:26 |
4:39 |
|
6/18/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:31 |
4:21 |
|
6/18/2012 |
Run |
Christopher - ACRW warm-up |
Default |
3.1 km |
13:12 |
4:15 |
|
6/25/2012 |
Run |
Christopher - ACRW warm-up |
Default |
3.1 km |
13:22 |
4:18 |
|
6/25/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:32 |
4:22 |
|
9/12/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:16 |
4:55 |
|
9/19/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:36 |
5:01 |
|
10/3/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:13 |
4:54 |
|
10/24/2012 |
Run |
ACRW - Christopher cool-down |
Warm-up/Cool-dwn |
3.1 km |
14:57 |
4:49 |
|
11/7/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:09 |
4:53 |
|
11/14/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
14:45 |
4:45 |
|
11/21/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
14:02 |
4:31 |
|
12/5/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
14:30 |
4:40 |
|
12/8/2012 |
Run |
Christopher - ACRW warm-up |
Tempo |
3.1 km |
12:45 |
4:06 |
|
12/8/2012 |
Run |
ACRW - Christopher cool-down |
Warm-up/Cool-dwn |
3.1 km |
14:20 |
4:37 |
|
12/19/2012 |
Run |
Christopher - ACRW warm-up |
Tempo |
3.1 km |
12:33 |
4:03 |
|
12/19/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:26 |
4:20 |
|
7/25/2012 |
Run |
Cross country at Zwartkop High School |
Race |
3.4 km |
12:34 |
3:42 |
|
7/1/2012 |
Run |
|
Family run |
3.6 km |
31:18 |
8:42 |
|
12/26/2012 |
Run |
Merino Walk to Midlands |
Default |
3.9 km |
15:23 |
3:59 |
|
12/26/2012 |
Run |
Midlands to Merino Walk |
Default |
3.9 km |
17:50 |
4:37 |
|
12/26/2012 |
Run |
Merino Walk to Midlands |
Default |
3.9 km |
15:47 |
4:05 |
|
12/26/2012 |
Run |
Midlands to Merino Walk |
Default |
3.9 km |
17:50 |
4:37 |
|
5/14/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
4.0 km |
19:36 |
4:54 |
|
5/21/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
4.0 km |
18:49 |
4:43 |
|
7/4/2012 |
Run |
Treadmill |
Default |
4.0 km |
16:11 |
4:03 |
|
7/17/2012 |
Run |
Treadmill |
Interval |
4.0 km |
14:06 |
3:32 |
|
7/25/2012 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
17:41 |
4:26 |
|
8/1/2012 |
Run |
Treadmill |
Default |
4.0 km |
17:43 |
4:26 |
|
8/2/2012 |
Run |
Treadmill |
Easy |
4.0 km |
18:53 |
4:44 |
|
8/8/2012 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
22:23 |
5:36 |
|
11/14/2012 |
Run |
ACRW 1xLap TT |
TT |
4.0 km |
14:52 |
3:43 |
|
12/12/2012 |
Run |
Treadmill |
Interval |
4.0 km |
14:10 |
3:33 |
|
1/16/2013 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
18:08 |
4:32 |
|
7/28/2012 |
Run |
|
Warm-up/Cool-dwn |
4.2 km |
20:33 |
4:52 |
|
8/15/2012 |
Run |
|
Tempo |
4.5 km |
17:19 |
3:54 |
|
8/15/2012 |
Run |
|
Warm-up/Cool-dwn |
4.5 km |
19:42 |
4:26 |
|
6/29/2012 |
Run |
Treadmill |
Default |
4.5 km |
18:45 |
4:10 |
|
6/10/2012 |
Run |
|
Family run |
4.6 km |
39:53 |
8:41 |
|
9/12/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:58 |
4:42 |
|
9/19/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:41 |
4:38 |
|
10/3/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
22:00 |
4:42 |
|
10/24/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
20:36 |
4:24 |
|
11/7/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
22:41 |
4:51 |
|
11/14/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
21:04 |
4:30 |
|
11/21/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
20:58 |
4:29 |
|
11/28/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:58 |
4:42 |
|
12/5/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:48 |
4:39 |
|
1/16/2013 |
Run |
SSE to ACRW |
Easy |
4.7 km |
22:13 |
4:45 |
|
6/17/2012 |
Run |
Christopher - Laerskool Swartkop circle |
Family run |
5.1 km |
43:55 |
8:34 |
|
9/29/2012 |
Run |
Christopher - Laerskool Swartkop circle |
Easy |
5.1 km |
25:46 |
5:02 |
|
5/15/2012 |
Run |
Treadmill |
Interval |
6.0 km |
22:31 |
3:46 |
|
5/23/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
25:59 |
4:20 |
|
5/30/2012 |
Run |
ACRW 1xLap TT |
Easy |
6.0 km |
29:20 |
4:54 |
|
6/13/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:20 |
4:34 |
|
6/20/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:30 |
4:05 |
|
7/4/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
28:06 |
4:41 |
|
7/11/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
26:41 |
4:27 |
|
7/18/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:17 |
4:03 |
|
8/1/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
23:55 |
4:00 |
|
8/22/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:40 |
4:07 |
|
8/29/2012 |
Run |
ACRW 1xLap TT |
Easy |
6.0 km |
23:14 |
3:53 |
|
9/5/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
23:54 |
3:59 |
|
9/12/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:41 |
4:07 |
|
9/19/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:03 |
4:31 |
|
10/3/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:59 |
4:10 |
|
10/10/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
23:12 |
3:52 |
|
10/10/2012 |
Run |
ACRW 1xLap TT |
Easy |
6.0 km |
30:09 |
5:02 |
|
10/24/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
22:44 |
3:48 |
|
5/26/2012 |
Run |
ACRW 1xLap Comrades Shuttle (Garage near Unitas) |
Easy |
6.0 km |
32:29 |
5:24 |
|
5/26/2012 |
Run |
ACRW 1xLap Comrades Shuttle (2.1) |
Easy |
6.1 km |
33:23 |
5:28 |
|
9/26/2012 |
Run |
SSE to NGK Lyttelton East |
Easy |
6.2 km |
30:20 |
4:54 |
|
12/24/2012 |
Run |
Midlands to water bridge and back |
Default |
6.3 km |
27:26 |
4:23 |
|
7/23/2012 |
Run |
NGK Lyttelton East to under bridge at Botha Ave |
Easy |
6.5 km |
30:32 |
4:41 |
|
12/1/2012 |
Run |
|
Default |
7.0 km |
30:50 |
4:25 |
|
9/13/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
35:07 |
4:42 |
|
9/18/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
34:35 |
4:38 |
|
9/20/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
35:08 |
4:42 |
|
9/27/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
36:14 |
4:51 |
|
10/9/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:21 |
4:28 |
|
10/11/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
35:13 |
4:43 |
|
10/18/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
34:09 |
4:34 |
|
10/25/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
34:34 |
4:38 |
|