| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/1/2005 |
Run |
2005 Seattle Resolution 5k |
Race |
5.0 km |
23:39 |
4:44 |
 |
| 6/5/2011 |
Run |
2011 Beat Beethoven 8k |
Race |
8.0 km |
42:40 |
5:20 |
|
| 10/2/2011 |
Run |
PEC Half Marathon |
Race |
21.1 km |
1:55:46 |
5:30 |
|
| 11/6/2011 |
Run |
2011 KRRA Anniv 10k |
Race |
10.0 km |
49:13 |
4:56 |
|
| 5/13/2012 |
Run |
8 mi |
Long |
8.0 mi |
|
|
|
| 5/15/2012 |
Run |
3.45 mi base |
Easy |
3.5 mi |
|
|
|
| 5/18/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 5/20/2012 |
Run |
8 mi |
Long |
8.0 mi |
|
|
|
| 5/23/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 5/26/2012 |
Run |
4 mi base |
Tempo |
4.0 mi |
32:00 |
4:59 |
|
| 5/29/2012 |
Run |
3.45 mi base |
Easy |
3.5 mi |
|
|
|
| 5/30/2012 |
Run |
3.45 mi base |
Easy |
3.5 mi |
|
|
|
| 6/3/2012 |
Run |
2012 Beat Beethoven 8k |
Race |
8.0 km |
37:03 |
4:38 |
|
| 6/5/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 6/7/2012 |
Run |
3.45 mi base |
Easy |
3.5 mi |
|
|
|
| 6/8/2012 |
Run |
4.75 mi base |
Easy |
4.8 mi |
|
|
|
| 6/10/2012 |
Run |
10 mi long run |
Long |
10.0 mi |
|
|
|
| 6/12/2012 |
Run |
3.45 mi base |
Easy |
3.5 mi |
|
|
|
| 6/14/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 6/16/2012 |
Run |
2012 Reddendale Ramble 5k |
Race |
5.0 km |
22:25 |
4:29 |
|
| 6/18/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 6/22/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 6/24/2012 |
Run |
12 mi long run |
Easy |
12.0 mi |
|
|
|
| 6/26/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 6/28/2012 |
Run |
5k |
Easy |
5.0 km |
|
|
|
| 7/1/2012 |
Run |
2012 Wolfe Island Classic 5k |
Race |
5.0 km |
22:40 |
4:32 |
|
| 7/3/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 7/5/2012 |
Run |
|
Easy |
4.0 mi |
|
|
|
| 7/8/2012 |
Run |
14 mi long run |
Long |
14.0 mi |
|
|
|
| 7/10/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 7/12/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 7/15/2012 |
Run |
5 x 800m |
Interval |
4000.0 m |
|
|
|
| 7/22/2012 |
Run |
2012 Tibbett's Point 5k |
Race |
5.0 km |
22:06 |
4:26 |
|
| 7/24/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
|
|
|
| 7/25/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
|
|
|
| 7/27/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
|
|
|
| 7/28/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
|
|
|
| 7/29/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
|
|
|
| 8/1/2012 |
Run |
4 mi base |
Easy |
4.0 mi |
|
|
|
| 8/3/2012 |
Run |
5 mi base |
Easy |
8.0 km |
|
|
|
| 8/5/2012 |
Run |
7.5 mi base |
Easy |
7.5 mi |
|
|
|
| 9/8/2012 |
Run |
2012 Brockville Half Marathon |
Race |
21.1 km |
1:53:03 |
5:22 |
|
| 9/14/2012 |
Run |
7.4k base run |
Tempo |
7.4 km |
36:07 |
4:53 |
|
| 9/16/2012 |
Run |
11K downtown |
Easy |
11.0 km |
58:45 |
5:21 |
|
| 9/19/2012 |
Run |
4.7 mi base |
Tempo |
4.7 mi |
36:40 |
4:51 |
|
| 9/22/2012 |
Run |
2012 Run With the Wild 5k |
Race |
5.0 km |
22:48 |
4:34 |
|
| 9/25/2012 |
Run |
7.79k easy |
Easy |
7.8 km |
38:45 |
4:59 |
|
| 9/27/2012 |
Run |
7.58 base |
Easy |
7.6 km |
36:30 |
4:49 |
|
| 9/28/2012 |
Run |
10.16k base |
Easy |
10.2 km |
51:50 |
5:07 |
|
| 9/30/2012 |
Run |
17.7k long run |
Long |
17.7 km |
1:35:18 |
5:24 |
|
| 10/2/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
36:14 |
4:54 |
|
| 10/4/2012 |
Run |
4.7 mi base |
Tempo |
4.6 mi |
34:51 |
4:41 |
|
| 10/5/2012 |
Run |
4.7 mi base |
Easy |
7.4 km |
36:21 |
4:54 |
|
| 10/7/2012 |
Run |
19.55k long run |
Long |
19.6 km |
1:56:00 |
5:57 |
|
| 10/12/2012 |
Run |
9.66k base |
Easy |
6.0 mi |
47:23 |
4:55 |
|
| 10/14/2012 |
Run |
2012 Sydenham Fall 8k |
Race |
8.0 km |
36:50 |
4:37 |
|
| 10/16/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
35:24 |
4:48 |
|
| 10/19/2012 |
Run |
4.75 mi base |
Easy |
4.8 mi |
37:56 |
4:56 |
|
| 10/20/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
36:24 |
4:56 |
|
| 10/21/2012 |
Run |
7.4k base run |
Easy |
7.5 km |
35:54 |
4:49 |
|
| 10/22/2012 |
Run |
7.4k base run |
Tempo |
7.4 km |
34:33 |
4:41 |
|
| 10/25/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
35:06 |
4:45 |
|
| 10/26/2012 |
Run |
7.4k base run |
Easy |
7.4 km |
35:36 |
4:49 |
|
| 10/29/2012 |
Run |
4 mi base |
Tempo |
4.0 mi |
29:15 |
4:33 |
|
| 11/1/2012 |
Run |
4 k base |
Easy |
4.0 km |
20:00 |
5:00 |
|
| 11/3/2012 |
Run |
|
Easy |
7.3 km |
34:37 |
4:44 |
|
| 11/5/2012 |
Run |
|
Easy |
5.7 km |
28:20 |
5:00 |
|
| 11/7/2012 |
Run |
7.4k base run |
Tempo |
7.4 km |
33:51 |
4:36 |
|
| 11/9/2012 |
Run |
|
Easy |
7.2 km |
35:08 |
4:52 |
|
| 11/11/2012 |
Run |
12 mi long run |
Long |
19.3 km |
1:43:59 |
5:24 |
|
| 11/14/2012 |
Run |
|
Easy |
5.6 km |
30:48 |
5:31 |
|
| 11/16/2012 |
Run |
|
Tempo |
7.3 km |
34:14 |
4:43 |
|
| 11/18/2012 |
Run |
|
Easy |
1.3 mi |
10:38 |
5:18 |
|
| 11/18/2012 |
Run |
400m track repeats |
Interval |
2.3 mi |
14:01 |
3:53 |
|
| 11/20/2012 |
Run |
|
Easy |
5.8 km |
35:41 |
6:11 |
|
| 11/22/2012 |
Run |
7.4k base run |
Easy |
6.2 km |
31:40 |
5:06 |
|
| 11/23/2012 |
Run |
7.4k base run |
Easy |
7.3 km |
33:51 |
4:38 |
|
| 11/25/2012 |
Run |
2012 Movember 5K |
Race |
5.0 km |
21:25 |
4:17 |
|
| 11/28/2012 |
Run |
7.4k base run |
Easy |
7.3 km |
38:04 |
5:13 |
|
| 12/2/2012 |
Run |
7.4k base run |
Easy |
7.3 km |
34:21 |
4:43 |
|
| 12/3/2012 |
Run |
4 mile queen's loop |
Easy |
6.3 km |
31:17 |
4:58 |
|
| 12/5/2012 |
Run |
7.4k base run |
Easy |
7.2 km |
36:17 |
5:02 |
|
| 12/7/2012 |
Run |
7.4k base run |
Easy |
6.8 km |
32:42 |
4:49 |
|
| 12/9/2012 |
Run |
12 mi long run |
Long |
19.0 km |
1:40:40 |
5:18 |
|
| 12/23/2012 |
Run |
7.4k base run |
Easy |
7.0 km |
34:48 |
4:58 |
|
| 1/1/2013 |
Run |
7.4k base run |
Easy |
7.1 km |
35:23 |
4:59 |
|
| 1/5/2013 |
Run |
7.4k base run |
Easy |
7.7 km |
37:59 |
4:58 |
|
| 1/9/2013 |
Run |
|
Easy |
4.5 km |
22:11 |
4:54 |
|
| 1/10/2013 |
Run |
|
Easy |
5.1 km |
24:08 |
4:44 |
|
| 1/11/2013 |
Run |
|
Easy |
5.5 km |
26:51 |
4:54 |
|
| 1/13/2013 |
Run |
|
Long |
12.0 km |
1:00:47 |
5:04 |
|
| 1/19/2013 |
Run |
4 mile queen's loop |
Easy |
6.2 km |
30:20 |
4:53 |
|
| 1/20/2013 |
Run |
|
Long |
12.3 km |
1:04:59 |
5:17 |
|
| 1/26/2013 |
Run |
7.4k base run |
Easy |
7.2 km |
36:00 |
5:00 |
|
| 1/30/2013 |
Run |
4 mile queen's loop |
Easy |
6.3 km |
32:34 |
5:12 |
|
| 2/3/2013 |
Run |
7.4k base run |
Easy |
7.2 km |
41:25 |
5:48 |
|
| 2/5/2013 |
Run |
7.4k base run |
Easy |
7.4 km |
37:07 |
5:01 |
|
| 2/6/2013 |
Run |
7.4k base run |
Easy |
7.2 km |
35:10 |
4:54 |
|
| 2/9/2013 |
Run |
7.4k base run |
Easy |
7.3 km |
38:30 |
5:18 |
|
| 2/10/2013 |
Run |
|
Long |
9.1 km |
48:53 |
5:22 |
|