Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
2/8/2013 |
Run |
Treadmill |
200m pace |
8.9 km |
35:00 |
3:58 |
|
12/7/2012 |
Run |
Inn of Olde Dash |
200m pace |
3.6 mi |
23:06 |
3:58 |
|
11/23/2012 |
Run |
Friday Night Loop |
200m pace |
6.6 mi |
42:05 |
4:00 |
|
1/18/2013 |
Run |
Treadmill |
200m pace |
5.2 km |
20:54 |
4:03 |
|
2/6/2013 |
Run |
Indoor Track |
3000m pace |
6.6 km |
27:30 |
4:11 |
|
2/14/2013 |
Run |
Treadmill |
200m pace |
10.3 mi |
1:09:50 |
4:13 |
|
11/23/2012 |
Run |
Treadmill |
Relax |
0.6 mi |
4:22 |
4:14 |
|
10/14/2012 |
Run |
Cape to Cabot |
Race |
20.0 km |
1:25:40 |
4:17 |
|
2/19/2013 |
Run |
Indoor Track |
3000m pace |
5.9 mi |
41:05 |
4:20 |
|
11/2/2012 |
Run |
Friday Night Loop |
Easy-Moderate |
8.3 mi |
59:24 |
4:27 |
|
2/22/2013 |
Run |
Toronto |
200m pace |
6.6 mi |
47:22 |
4:29 |
|
2/1/2013 |
Run |
Friday Night Loop |
200m pace |
10.7 km |
48:37 |
4:33 |
|
11/9/2012 |
Run |
Friday Night Loop |
Easy-Moderate |
6.6 mi |
48:51 |
4:36 |
|
11/24/2012 |
Run |
Treadmill |
Easy-Moderate |
4.4 mi |
32:52 |
4:38 |
|
9/18/2012 |
Run |
|
Easy-Moderate |
12.1 km |
56:38 |
4:40 |
|
11/6/2012 |
Run |
Fort Amherst |
Easy-Moderate |
8.0 mi |
59:48 |
4:41 |
|
11/7/2012 |
Run |
Hamilton |
Easy-Moderate |
8.1 mi |
1:00:42 |
4:41 |
|
2/21/2013 |
Run |
Toronto |
Easy-Moderate |
7.0 mi |
52:28 |
4:42 |
|
1/5/2013 |
Run |
Treadmill |
1000m Pace |
5.5 km |
25:46 |
4:43 |
|
11/21/2012 |
Run |
Hamilton |
Easy-Moderate |
7.5 mi |
56:54 |
4:43 |
|
11/12/2012 |
Run |
Quidi Vidi |
3000m pace |
6.1 mi |
45:59 |
4:43 |
|
2/18/2013 |
Run |
Toronto |
Easy-Moderate |
7.2 mi |
55:01 |
4:44 |
|
11/5/2012 |
Run |
Cochrane - Home |
Easy-Moderate |
8.2 mi |
1:02:28 |
4:44 |
|
11/26/2012 |
Run |
Cochrane |
Easy-Moderate |
7.9 mi |
59:46 |
4:44 |
|
1/5/2013 |
Run |
Treadmill |
1000m Pace |
7.2 km |
34:10 |
4:44 |
|
12/6/2012 |
Run |
Hamilton |
Easy-Moderate |
7.3 mi |
55:41 |
4:44 |
|
11/19/2012 |
Run |
Cochrane |
Easy-Moderate |
7.8 mi |
59:17 |
4:45 |
|
2/20/2013 |
Run |
Toronto |
Easy-Moderate |
6.8 mi |
51:30 |
4:45 |
|
11/14/2012 |
Run |
Hamilton |
Easy-Moderate |
7.9 mi |
1:00:04 |
4:45 |
|
11/20/2012 |
Run |
Virgina River - Short side - Rennie's Mill River |
Easy-Moderate |
7.7 mi |
58:57 |
4:45 |
|
2/11/2013 |
Run |
Indoor Track |
3000m pace |
4.3 mi |
33:01 |
4:45 |
|
10/25/2012 |
Run |
Virgina Trail - Short side QV - Rennie's Mill River |
Easy-Moderate |
13.9 km |
1:06:22 |
4:47 |
|
10/27/2012 |
Run |
Virginia Trail - Freshwater |
Long |
20.4 km |
1:37:16 |
4:47 |
|
2/15/2013 |
Run |
Friday Night Loop |
Easy-Moderate |
6.8 mi |
52:34 |
4:48 |
|
2/11/2013 |
Run |
Indoor Track |
Relax |
1.8 mi |
13:49 |
4:48 |
|
12/10/2012 |
Run |
Cochrane |
Easy-Moderate |
7.6 mi |
58:29 |
4:49 |
|
11/22/2012 |
Run |
Kent's Pond |
Easy-Moderate |
6.0 mi |
46:08 |
4:49 |
|
12/8/2012 |
Run |
Virgina River - Short side - Rennie's Mill River |
Easy-Moderate |
7.8 mi |
1:00:31 |
4:49 |
|
10/31/2012 |
Run |
Hamilton |
Easy-Moderate |
7.8 mi |
1:00:04 |
4:49 |
|
9/15/2012 |
Run |
|
Long |
24.5 km |
1:57:42 |
4:49 |
|
2/9/2013 |
Run |
Treadmill |
Long |
12.9 mi |
1:40:05 |
4:49 |
|
2/13/2013 |
Run |
Indoor Track |
Relax |
1.8 mi |
13:35 |
4:50 |
|
10/18/2012 |
Run |
|
Easy-Moderate |
8.4 km |
40:45 |
4:50 |
|
10/22/2012 |
Run |
Kent's Pond |
Easy-Moderate |
10.3 km |
50:04 |
4:51 |
|
2/2/2013 |
Run |
Treadmill |
Long |
13.1 km |
1:03:35 |
4:52 |
|
10/2/2012 |
Run |
|
Stamina |
4.3 km |
21:01 |
4:53 |
|
10/29/2012 |
Run |
Virgina Trail - Short side QV - Empire |
Easy-Moderate |
13.1 km |
1:03:55 |
4:53 |
|
11/27/2012 |
Run |
Friday Night Loop |
Easy-Moderate |
7.7 mi |
1:00:01 |
4:53 |
|
2/14/2013 |
Run |
Indoor Track |
Relax |
1.8 mi |
14:04 |
4:53 |
|
1/18/2013 |
Run |
Treadmill |
200m pace |
6.0 km |
29:24 |
4:54 |
|
2/8/2013 |
Run |
Indoor Track |
Relax |
2.7 km |
13:06 |
4:54 |
|
12/4/2012 |
Run |
VO2Max test |
Easy-Moderate |
9.4 km |
46:32 |
4:57 |
|
12/7/2012 |
Run |
|
Relax |
2.0 mi |
16:08 |
5:00 |
|
1/16/2013 |
Run |
Cochrane |
Easy-Moderate |
12.3 km |
1:01:47 |
5:01 |
|
2/19/2013 |
Run |
Toronto |
Relax |
1.9 mi |
15:02 |
5:02 |
|
1/9/2013 |
Run |
Treadmill |
3000m pace |
6.8 km |
34:07 |
5:04 |
|
10/2/2012 |
Run |
|
Stamina |
7.2 km |
36:23 |
5:05 |
|
11/28/2012 |
Run |
Hamilton |
Easy-Moderate |
7.3 mi |
1:00:11 |
5:07 |
|
1/9/2013 |
Run |
Treadmill |
Relax |
2.6 km |
13:01 |
5:07 |
|
2/8/2013 |
Run |
Indoor Track |
Relax |
1.6 km |
8:23 |
5:07 |
|
11/24/2012 |
Run |
|
Relax |
3.7 mi |
30:02 |
5:07 |
|
10/8/2012 |
Run |
|
Relax |
7.6 km |
38:52 |
5:07 |
|
2/2/2013 |
Run |
Treadmill |
Long |
4.9 km |
25:03 |
5:08 |
|
1/13/2013 |
Run |
Treadmill |
Relax |
8.4 km |
43:02 |
5:09 |
|
1/14/2013 |
Run |
Indoor Track |
Relax |
2.5 km |
12:58 |
5:09 |
|
11/23/2012 |
Run |
Treadmill |
Relax |
1.2 mi |
10:06 |
5:09 |
|
2/22/2013 |
Run |
Toronto |
Relax |
2.7 mi |
22:10 |
5:10 |
|
1/30/2013 |
Run |
Treadmill |
Relax |
3.1 km |
16:00 |
5:12 |
|
2/3/2013 |
Run |
Treadmill |
Relax |
7.7 km |
39:45 |
5:12 |
|
2/6/2013 |
Run |
Indoor Track |
Relax |
3.1 km |
16:19 |
5:13 |
|
12/8/2012 |
Run |
Home to Office |
Relax |
3.6 mi |
30:26 |
5:17 |
|
2/4/2013 |
Run |
Indoor Track |
Relax |
2.7 km |
14:20 |
5:17 |
|
2/22/2013 |
Run |
Toronto |
Relax |
1.1 mi |
9:15 |
5:17 |
|
10/17/2012 |
Run |
|
Relax |
7.2 km |
38:06 |
5:19 |
|
10/15/2012 |
Run |
|
Relax |
6.9 km |
37:31 |
5:26 |
|
2/14/2013 |
Run |
Fort Amherst |
Relax |
3.9 mi |
34:53 |
5:31 |
|
2/17/2013 |
Run |
Toronto |
Relax |
4.2 mi |
37:56 |
5:34 |
|
11/9/2012 |
Run |
|
Easy-Moderate |
1.1 mi |
10:01 |
5:37 |
|
1/7/2013 |
Run |
Indoor Track |
Relax |
2.4 km |
13:34 |
5:37 |
|
2/6/2013 |
Run |
Indoor Track |
Relax |
1.9 km |
11:10 |
5:51 |
|
10/7/2012 |
Run |
|
WarmupCooldown |
2.5 km |
14:23 |
5:51 |
|
2/13/2013 |
Run |
Indoor Track |
Fartleks |
4.9 mi |
47:00 |
5:56 |
|
1/14/2013 |
Run |
Treadmill |
Fartleks |
8.5 km |
51:38 |
6:04 |
|
2/4/2013 |
Run |
Indoor Track |
Fartleks |
6.2 km |
38:27 |
6:11 |
|
1/28/2013 |
Run |
Treadmill |
Relax |
3.8 km |
26:04 |
6:48 |
|
10/7/2012 |
Run |
|
WarmupCooldown |
4.9 km |
34:21 |
7:05 |
|
1/7/2013 |
Run |
Indoor Track |
Fartleks |
6.1 km |
44:47 |
7:19 |
|