| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 6/1/2009 |
Run |
|
Race |
400.0 m |
0:54 |
2:17 |
 |
| 12/31/2011 |
Run |
|
Easy |
4.5 km |
24:07 |
5:22 |
|
| 1/2/2012 |
Run |
|
Easy |
3.0 km |
14:35 |
4:52 |
|
| 1/3/2012 |
Run |
|
Easy |
2.8 km |
12:53 |
4:37 |
|
| 1/3/2012 |
Run |
|
Easy |
4.8 km |
19:50 |
4:08 |
|
| 1/3/2012 |
Run |
|
Interval |
3840.0 m |
14:16 |
3:43 |
|
| 1/4/2012 |
Run |
|
Easy |
7.0 km |
30:21 |
4:21 |
|
| 1/5/2012 |
Run |
|
Interval |
3200.0 m |
10:37 |
3:20 |
|
| 1/5/2012 |
Run |
|
Easy |
4.8 km |
20:18 |
4:14 |
|
| 1/5/2012 |
Run |
|
Easy |
1.2 km |
6:27 |
5:23 |
|
| 1/6/2012 |
Run |
|
Tempo |
2.6 km |
9:57 |
3:50 |
|
| 1/6/2012 |
Run |
|
Easy |
2.2 km |
10:01 |
4:34 |
|
| 1/6/2012 |
Run |
|
Easy |
2.4 km |
10:06 |
4:13 |
|
| 1/8/2012 |
Run |
|
Easy |
0.6 km |
3:07 |
5:12 |
|
| 1/8/2012 |
Run |
|
Easy |
3.8 km |
17:05 |
4:30 |
|
| 1/9/2012 |
Run |
|
Easy |
6.7 km |
28:44 |
4:18 |
|
| 1/10/2012 |
Run |
|
Interval |
4000.0 m |
12:36 |
3:09 |
|
| 1/10/2012 |
Run |
|
Easy |
3.2 km |
13:52 |
4:20 |
|
| 1/10/2012 |
Run |
|
Easy |
1.2 km |
6:24 |
5:20 |
|
| 1/11/2012 |
Run |
|
Easy |
7.1 km |
30:02 |
4:13 |
|
| 1/12/2012 |
Run |
|
Easy |
3.2 km |
14:42 |
4:36 |
|
| 1/13/2012 |
Run |
|
Easy |
0.5 km |
2:30 |
5:00 |
|
| 1/13/2012 |
Run |
|
Easy |
0.5 km |
2:19 |
4:38 |
|
| 1/14/2012 |
Run |
|
Easy |
2.5 km |
11:36 |
4:39 |
|
| 1/18/2012 |
Run |
|
Easy |
5.6 km |
25:03 |
4:29 |
|
| 1/30/2012 |
Run |
|
Default |
5.8 km |
25:02 |
4:21 |
|
| 1/31/2012 |
Run |
|
Default |
|
14:29 |
|
|
| 2/1/2012 |
Run |
|
Easy |
4.7 km |
20:00 |
4:16 |
|
| 2/1/2012 |
Run |
|
Tempo |
430.0 m |
1:15 |
2:55 |
|
| 2/2/2012 |
Run |
|
Easy |
4.8 km |
20:59 |
4:22 |
|
| 2/2/2012 |
Run |
|
Easy |
0.8 km |
3:59 |
5:15 |
|
| 2/3/2012 |
Run |
|
Easy |
4.8 km |
20:03 |
4:10 |
|
| 2/4/2012 |
Run |
|
Easy |
3.2 km |
14:50 |
4:36 |
|
| 2/5/2012 |
Run |
|
Race |
800.0 m |
2:09 |
2:41 |
|
| 2/6/2012 |
Run |
|
Easy |
5.7 km |
25:03 |
4:23 |
|
| 2/7/2012 |
Run |
|
Easy |
0.8 km |
4:09 |
5:16 |
|
| 2/7/2012 |
Run |
|
Easy |
4.6 km |
19:25 |
4:15 |
|
| 2/8/2012 |
Run |
|
Interval |
240.0 m |
0:33 |
2:18 |
|
| 2/8/2012 |
Run |
|
Easy |
6.0 km |
25:02 |
4:13 |
|
| 2/9/2012 |
Run |
|
Default |
3.2 km |
14:29 |
4:33 |
|
| 2/9/2012 |
Run |
|
Easy |
3.4 km |
14:29 |
4:17 |
|
| 2/11/2012 |
Run |
|
Easy |
3.0 km |
12:39 |
4:11 |
|
| 2/12/2012 |
Run |
|
Default |
10.0 km |
43:52 |
4:24 |
|
| 2/13/2012 |
Run |
|
Default |
5.8 km |
24:51 |
4:19 |
|
| 2/14/2012 |
Run |
|
Easy |
4.4 km |
18:31 |
4:15 |
|
| 2/15/2012 |
Run |
|
Easy |
7.2 km |
30:04 |
4:10 |
|
| 2/16/2012 |
Run |
|
Easy |
3.3 km |
14:29 |
4:24 |
|
| 2/17/2012 |
Run |
|
Tempo |
9.1 km |
40:10 |
4:25 |
|
| 2/17/2012 |
Run |
|
Easy |
6.7 km |
30:01 |
4:31 |
|
| 2/17/2012 |
Weights |
|
|
|
27:00 |
|
|
| 2/18/2012 |
Run |
|
Default |
5.2 km |
24:15 |
4:39 |
|
| 2/21/2012 |
Run |
|
Easy |
4.4 km |
19:49 |
4:31 |
|
| 2/22/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 2/22/2012 |
Run |
|
Easy |
5.8 km |
25:01 |
4:20 |
|
| 2/23/2012 |
Run |
|
Easy |
5.0 km |
22:07 |
4:26 |
|
| 2/25/2012 |
Run |
|
Easy |
0.7 km |
3:22 |
5:11 |
|
| 2/25/2012 |
Run |
|
Easy |
3.6 km |
17:21 |
4:53 |
|
| 2/25/2012 |
Run |
|
Fartlek |
2.5 km |
9:39 |
3:51 |
|
| 2/25/2012 |
Run |
|
Easy |
0.3 km |
1:30 |
5:11 |
|
| 2/25/2012 |
Run |
|
Easy |
0.7 km |
3:22 |
5:11 |
|
| 2/26/2012 |
Run |
|
Easy |
1.6 km |
8:14 |
5:02 |
|
| 2/27/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 2/27/2012 |
Run |
|
Easy |
5.7 km |
26:04 |
4:35 |
|
| 2/28/2012 |
Run |
|
Easy |
3.2 km |
13:52 |
4:18 |
|
| 2/29/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 3/1/2012 |
Run |
|
Easy |
4.9 km |
21:00 |
4:20 |
|
| 3/2/2012 |
Weights |
|
|
|
10:00 |
|
|
| 3/2/2012 |
Run |
|
Long |
9.4 km |
40:04 |
4:17 |
|
| 3/5/2012 |
Weights |
|
|
|
45:00 |
|
|
| 3/6/2012 |
Run |
|
Interval |
0.8 km |
4:59 |
6:14 |
|
| 3/6/2012 |
Run |
|
Easy |
3.9 km |
17:14 |
4:24 |
|
| 3/8/2012 |
Run |
|
Easy |
4.7 km |
20:03 |
4:16 |
|
| 3/11/2012 |
Run |
|
Easy |
1.2 km |
6:25 |
5:11 |
|
| 3/13/2012 |
Run |
|
Easy |
5.1 km |
21:07 |
4:07 |
|
| 3/14/2012 |
Weights |
|
|
|
1:00 |
|
|
| 3/15/2012 |
Run |
|
Easy |
4.6 km |
20:06 |
4:22 |
|
| 3/20/2012 |
Run |
|
Easy |
1.2 km |
6:36 |
5:25 |
|
| 3/20/2012 |
Run |
|
Interval |
0.8 km |
5:04 |
6:35 |
|
| 3/20/2012 |
Run |
|
Easy |
2.7 km |
12:14 |
4:35 |
|
| 3/21/2012 |
Run |
|
Easy |
7.2 km |
30:02 |
4:10 |
|
| 3/23/2012 |
Run |
|
Tempo |
7.2 km |
30:02 |
4:11 |
|
| 3/25/2012 |
Run |
|
Race |
10.0 km |
38:05 |
3:49 |
|
| 3/25/2012 |
Run |
|
Easy |
2.1 km |
11:07 |
5:14 |
|
| 3/26/2012 |
Weights |
|
|
|
1:00:00 |
|
|
| 3/26/2012 |
Run |
|
Easy |
5.7 km |
25:01 |
4:22 |
|
| 3/28/2012 |
Run |
|
Easy |
4.5 km |
20:06 |
4:29 |
|
| 3/28/2012 |
Run |
|
Default |
4.7 km |
20:33 |
4:26 |
|
| 3/29/2012 |
Run |
|
Default |
3.7 km |
12:01 |
3:18 |
|
| 3/29/2012 |
Run |
|
Default |
1.6 km |
7:11 |
4:39 |
|
| 3/29/2012 |
Run |
|
Default |
2.8 km |
11:02 |
4:01 |
|
| 3/30/2012 |
Run |
|
Default |
7.8 km |
30:02 |
3:50 |
|
| 3/30/2012 |
Run |
|
Default |
6.7 km |
30:02 |
4:28 |
|
| 3/31/2012 |
Run |
|
Default |
2.9 km |
12:40 |
4:21 |
|
| 3/31/2012 |
Run |
|
Default |
2.5 km |
10:00 |
4:00 |
|
| 3/31/2012 |
Run |
|
Default |
0.4 km |
1:55 |
4:47 |
|
| 3/31/2012 |
Run |
|
Default |
3.6 km |
16:15 |
4:34 |
|
| 3/31/2012 |
Run |
|
Default |
2.5 km |
11:25 |
4:38 |
|
| 4/2/2012 |
Run |
|
Hill |
7.9 km |
39:05 |
4:56 |
|
| 4/2/2012 |
Run |
|
Hill |
6.9 km |
30:05 |
4:21 |
|
| 4/2/2012 |
Run |
|
Interval |
960.0 m |
3:20 |
3:29 |
|
|