| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/2/2013 |
Run |
|
Default |
5.0 km |
25:37 |
5:07 |
 |
| 12/3/2013 |
Bike |
RPM Class |
Interval |
20.0 km |
|
|
|
| 12/3/2013 |
Swim |
Philip pool |
Default |
1.5 km |
40:44 |
27:10 |
|
| 12/4/2013 |
Swim |
|
25s |
0.5 km |
22:05 |
44:10 |
|
| 12/5/2013 |
Run |
Yarralumla loop |
Interval |
10.1 km |
56:59 |
5:38 |
|
| 12/6/2013 |
Bike |
RPM Class |
Hill |
18.0 km |
|
|
|
| 12/7/2013 |
Run |
Curtin loop |
Tempo |
6.2 km |
33:33 |
5:25 |
|
| 12/7/2013 |
Bike |
|
Brick |
9.6 km |
21:43 |
2:16 |
|
| 12/7/2013 |
Run |
|
Brick |
1.0 km |
5:08 |
5:25 |
|
| 12/8/2013 |
Race |
Black Mountain Sprint Triathlon |
Default |
25.8 km |
1:38 |
0:04 |
|
| 12/9/2013 |
Swim |
|
25s |
0.5 km |
22:02 |
44:05 |
|
| 12/10/2013 |
Run |
Lennox Gardens |
Interval |
6.6 km |
37:00 |
5:37 |
|
| 12/11/2013 |
Bike |
Adelaide Avenue |
Interval |
16.5 km |
36:00 |
2:11 |
|
| 12/11/2013 |
Swim |
Philip pool |
25s |
1.5 km |
47:21 |
31:34 |
|
| 12/12/2013 |
Run |
Yarralumla loop |
Tempo |
8.0 km |
44:07 |
5:31 |
|
| 12/13/2013 |
Bike |
Curtin to Eagle Hawk |
Hill |
45.0 km |
1:43:48 |
2:19 |
|
| 12/13/2013 |
Run |
|
Long |
1.9 km |
10:01 |
5:24 |
|
| 12/14/2013 |
Run |
|
Long |
10.0 km |
54:14 |
5:26 |
|
| 12/16/2013 |
Swim |
Philip pool |
Intervals |
1.5 km |
46:21 |
30:54 |
|
| 12/17/2013 |
Run |
Lennox Gardens |
Interval |
6.0 km |
40:00 |
6:40 |
|
| 12/17/2013 |
Swim |
Philip pool |
25s |
0.5 km |
16:40 |
33:21 |
|
| 12/18/2013 |
Bike |
RPM Class |
Interval |
21.0 km |
50:00 |
2:23 |
|
| 12/19/2013 |
Run |
Curtin loop |
Tempo |
7.3 km |
40:40 |
5:37 |
|
| 12/20/2013 |
Bike |
RPM Class |
Interval |
28.5 km |
1:02:02 |
2:11 |
|
| 12/20/2013 |
Run |
Curtin loop |
Tempo |
1.9 km |
10:02 |
5:21 |
|
| 12/21/2013 |
Run |
Curtin loop |
Long |
10.0 km |
55:51 |
5:35 |
|
| 12/22/2013 |
Run |
Queanbeyan Park |
Brick |
2.0 km |
10:00 |
5:00 |
|
| 12/22/2013 |
Bike |
Queanbeyan Park |
Brick |
33.8 km |
1:10:00 |
2:05 |
|
| 12/23/2013 |
Run |
Curtin loop |
Tempo |
6.2 km |
34:57 |
5:39 |
|
| 12/23/2013 |
Swim |
Philip pool |
Intervals |
1500.0 m |
41:19 |
27:33 |
|
| 12/24/2013 |
Bike |
Sandy's Loop |
Hill |
29.3 km |
1:12:22 |
2:29 |
|
| 12/25/2013 |
Run |
Curtin loop |
Tempo |
6.2 km |
34:39 |
5:34 |
|
| 12/27/2013 |
Bike |
Adelaide Avenue |
Interval |
19.6 km |
45:40 |
2:20 |
|
| 12/27/2013 |
Swim |
Philip pool |
25s |
0.5 km |
25:18 |
50:36 |
|
| 12/28/2013 |
Run |
Yarralumla loop |
Long |
10.1 km |
56:00 |
5:34 |
|
| 12/29/2013 |
Bike |
Queanbeyan Park |
Interval |
36.9 km |
1:20:05 |
2:11 |
|
| 12/30/2013 |
Swim |
Philip pool |
Intervals |
1.0 km |
27:51 |
27:51 |
|
| 12/31/2013 |
Run |
Curtin loop |
Fartlek |
6.0 km |
33:01 |
5:30 |
|
| 1/1/2014 |
NOTE |
|
HAPPY NEW YEAR!!! |
|
|
|
|
| 1/1/2014 |
Bike |
Queanbeyan Park |
Interval |
21.4 km |
47:06 |
2:13 |
|
| 1/2/2014 |
Run |
Yarralumla G-G Loop |
Tempo |
6.7 km |
35:33 |
5:19 |
|
| 1/2/2014 |
Swim |
Philip pool |
25s |
500.0 m |
20:54 |
41:48 |
|
| 1/3/2014 |
Bike |
Eagle Hawk to Lake George Loop |
Long |
42.8 km |
1:40:04 |
2:21 |
|
| 1/3/2014 |
Run |
Eagle Hawk |
Brick |
1.1 km |
6:01 |
5:26 |
|
| 1/4/2014 |
Run |
East Basin |
Easy |
5.0 km |
27:58 |
5:35 |
|
| 1/4/2014 |
Swim |
Open Water Swim Yarralumla Bay |
Free Style |
1.4 km |
34:24 |
24:56 |
|
| 1/5/2014 |
Run |
Queanbeyan Park |
Brick |
1.7 km |
8:14 |
4:55 |
|
| 1/5/2014 |
Bike |
Queanbeyan Park |
Brick |
20.9 km |
41:17 |
1:59 |
|
| 1/6/2014 |
Run |
Curtin loop |
Fartlek |
6.0 km |
32:43 |
5:27 |
|
| 1/6/2014 |
Swim |
Phillip pool |
Intervals |
1000.0 m |
27:54 |
27:54 |
|
| 1/7/2014 |
Swim |
Phillip pool |
25s |
500.0 m |
18:58 |
37:55 |
|
| 1/8/2014 |
Bike |
Queanbeyan Park |
Interval |
19.7 km |
45:18 |
2:18 |
|
| 1/9/2014 |
Run |
Yarralumla loop |
Tempo |
8.1 km |
44:15 |
5:30 |
|
| 1/10/2014 |
NOTE |
|
Default |
|
|
|
|
| 1/11/2014 |
Swim |
Phillip pool |
100s |
1500.0 m |
46:15 |
30:51 |
|
| 1/12/2014 |
Run |
Queanbeyan Park |
Brick |
2.0 km |
9:20 |
4:47 |
|
| 1/12/2014 |
Bike |
Queanbeyan Park |
Brick |
24.0 km |
49:56 |
2:05 |
|
| 1/13/2014 |
Swim |
Phillip pool |
Intervals |
1000.0 m |
28:44 |
28:44 |
|
| 1/14/2014 |
Run |
Curtin/Reserve loop |
Hill |
7.3 km |
39:29 |
5:26 |
|
| 1/15/2014 |
Bike |
Adelaide Avenue |
Interval |
19.8 km |
43:03 |
2:11 |
|
| 1/16/2014 |
Run |
Lennox Gdns/Bridge to Bridge |
Tempo |
6.4 km |
33:32 |
5:16 |
|
| 1/17/2014 |
Bike |
Adelaide Avenue |
Long |
19.5 km |
44:08 |
2:16 |
|
| 1/17/2014 |
Run |
Curtin |
Brick |
1.9 km |
10:01 |
5:18 |
|
| 1/17/2014 |
Swim |
Phillip pool |
Intervals |
500.0 m |
19:21 |
38:42 |
|
| 1/18/2014 |
NOTE |
|
Rest day |
|
|
|
|
| 1/19/2014 |
Run |
Rond Terrace |
Default |
10.0 km |
59:10 |
5:55 |
|
| 1/19/2014 |
Race |
|
TACT Olympic Distance Triathlon |
|
|
|
|
| 1/19/2014 |
Bike |
Parkes Way |
Default |
40.0 km |
1:21:00 |
2:02 |
|
| 1/19/2014 |
Swim |
Open Swim LBG |
Default |
1.7 m |
45:45 |
440:45:06 |
|
| 1/19/2014 |
Race |
Olympic Distance Triathlon |
Default |
51.7 km |
3:10:46 |
3:42 |
|
| 1/20/2014 |
NOTE |
|
Default |
|
|
|
|
| 1/21/2014 |
Bike |
Red Hill |
Hill |
22.2 km |
1:07:40 |
3:03 |
|
| 1/21/2014 |
Swim |
Phillip pool |
Free Style |
1500.0 m |
41:36 |
27:44 |
|
| 1/22/2014 |
Run |
Curtin |
Interval |
1.2 km |
6:51 |
5:43 |
|
| 1/22/2014 |
Run |
Curtin |
Interval |
3.6 km |
18:24 |
5:12 |
|
| 1/23/2014 |
Bike |
Curtin |
Brick |
7.5 km |
19:37 |
2:37 |
|
| 1/23/2014 |
Run |
Yarralumla loop |
Race Pace |
10.5 km |
58:07 |
5:31 |
|
| 1/24/2014 |
Bike |
|
Brick |
|
|
|
|
| 1/24/2014 |
Bike |
Curtin |
Brick |
30.8 km |
1:28:08 |
2:52 |
|
| 1/25/2014 |
Swim |
Phillip pool |
Free Style |
2000.0 m |
56:07 |
28:04 |
|
| 1/25/2014 |
Run |
Curtin |
Easy |
3.1 km |
16:55 |
5:26 |
|
| 1/26/2014 |
Bike |
Curtin/Hall loop |
Long |
53.2 km |
2:02:19 |
2:19 |
|
| 1/27/2014 |
Swim |
Phillip pool |
Free Style |
2.0 km |
57:14 |
28:37 |
|
| 1/28/2014 |
Bike |
Red Hill |
Hill |
22.2 km |
1:03:14 |
2:51 |
|
| 1/29/2014 |
Run |
Curtin |
Interval |
5.1 km |
24:15 |
4:47 |
|
| 1/29/2014 |
Swim |
Phillip pool |
Free Style |
1500.0 m |
40:23 |
26:56 |
|
| 1/30/2014 |
Bike |
Adelaide Avenue |
Brick |
9.7 km |
22:55 |
2:22 |
|
| 1/30/2014 |
Run |
Curtin/Yarralumla loop |
Race Pace |
10.5 km |
58:25 |
5:35 |
|
| 1/31/2014 |
Run |
Curtin |
Brick |
6.0 km |
32:25 |
5:23 |
|
| 1/31/2014 |
Bike |
Adelaide Avenue |
Brick |
26.8 km |
1:06:59 |
2:30 |
|
| 2/1/2014 |
NOTE |
|
Default |
|
|
|
|
| 2/2/2014 |
Bike |
Curtin/Macs Reef Road |
Long |
60.3 km |
2:08:55 |
2:09 |
|
| 2/3/2014 |
Run |
Curtin |
Vdot Retest |
5.0 km |
25:15 |
5:03 |
|
| 2/3/2014 |
Swim |
Phillip pool |
Free Style |
1800.0 m |
52:24 |
29:07 |
|
| 2/4/2014 |
Run |
Lennox Gardens/LBG |
Interval |
5.2 km |
25:39 |
4:57 |
|
| 2/5/2014 |
Swim |
Phillip pool |
Free Style |
3.0 km |
1:24:29 |
28:10 |
|
| 2/5/2014 |
Bike |
Adelaide Avenue |
Interval |
23.8 km |
50:18 |
2:07 |
|
| 2/6/2014 |
Bike |
Curtin |
Brick |
9.8 km |
22:40 |
2:20 |
|
| 2/6/2014 |
Run |
Curtin/Yarralumla loop |
Race Pace |
12.8 km |
1:11:37 |
5:38 |
|
| 2/7/2014 |
Swim |
Phillip pool |
100s |
1700.0 m |
43:10 |
25:24 |
|