| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/6/2017 |
Run |
DRC Handicap |
Tempo |
5.0 km |
21:18 |
6:52 |
 |
| 7/6/2017 |
Run |
Random |
Easy |
4.0 mi |
34:40 |
8:39 |
|
| 7/6/2017 |
Run |
Random |
Easy |
4.0 mi |
34:59 |
8:44 |
|
| 7/6/2017 |
Run |
Random |
Warmdown |
2.0 mi |
18:39 |
9:17 |
|
| 7/7/2017 |
Run |
Random |
Warmup |
1.0 mi |
10:21 |
10:22 |
|
| 7/7/2017 |
Run |
Dock Park |
Easy |
4.6 mi |
40:54 |
8:54 |
|
| 7/8/2017 |
Run |
Crichton |
Easy |
6.1 mi |
53:43 |
8:49 |
|
| 7/8/2017 |
Run |
Random |
Warmup |
1.0 mi |
10:52 |
10:52 |
|
| 7/9/2017 |
Run |
Cycle Path |
Fartlek |
8.0 mi |
1:05:05 |
8:09 |
|
| 7/10/2017 |
Run |
Random |
Easy |
6.4 mi |
56:23 |
8:49 |
|
| 7/11/2017 |
Run |
River Nith |
Recovery |
2.0 mi |
22:11 |
11:06 |
|
| 7/12/2017 |
Run |
Random |
Warmup |
4.0 mi |
36:18 |
9:04 |
|
| 7/12/2017 |
Run |
Cycle Path |
Interval |
2.5 mi |
19:02 |
7:47 |
|
| 7/12/2017 |
Run |
Cycle Path |
Fast Effort |
1.0 mi |
6:21 |
6:21 |
|
| 7/12/2017 |
Run |
Random |
Warmdown |
2.8 mi |
30:32 |
10:55 |
|
| 7/13/2017 |
Run |
Crichton |
Easy |
7.0 mi |
1:01:20 |
8:46 |
|
| 7/14/2017 |
Run |
River Nith |
Strides |
6.0 mi |
51:36 |
8:36 |
|
| 7/15/2017 |
Run |
Random |
Warmup |
3.4 mi |
27:21 |
8:03 |
|
| 7/15/2017 |
Run |
Random |
Warmdown |
2.4 mi |
23:38 |
9:59 |
|
| 7/16/2017 |
Run |
Dock Park |
Easy |
4.5 mi |
42:00 |
9:20 |
|
| 7/16/2017 |
Run |
Random |
Easy |
5.1 mi |
45:12 |
8:52 |
|
| 7/17/2017 |
Run |
A76/Holywood |
Easy |
8.2 mi |
1:08:28 |
8:21 |
|
| 7/18/2017 |
Run |
|
Warmup |
2.5 mi |
23:29 |
9:24 |
|
| 7/18/2017 |
Run |
Track |
Interval |
1.4 mi |
11:02 |
7:40 |
|
| 7/18/2017 |
Run |
|
Warmdown |
1.0 mi |
8:50 |
8:51 |
|
| 7/18/2017 |
Run |
Dock Park |
Easy |
4.0 mi |
37:32 |
9:23 |
|
| 7/19/2017 |
Run |
Random |
Easy |
3.3 mi |
27:44 |
8:25 |
|
| 7/19/2017 |
Run |
|
Warmdown |
0.5 mi |
5:10 |
10:20 |
|
| 7/19/2017 |
Run |
River Nith |
Fast Effort |
1.0 mi |
6:31 |
6:31 |
|
| 7/19/2017 |
Run |
Dock Park |
Strides |
1.0 mi |
7:22 |
7:27 |
|
| 7/19/2017 |
Run |
Random |
Warmup |
1.0 mi |
10:24 |
10:18 |
|
| 7/19/2017 |
Run |
Random |
Warmdown |
1.5 mi |
|
|
|
| 7/20/2017 |
Run |
|
Warmup |
1.0 mi |
10:20 |
10:21 |
|
| 7/20/2017 |
Run |
River Nith/Dock Park/White Sands |
Easy |
6.1 mi |
54:18 |
8:55 |
|
| 7/21/2017 |
Run |
Cycle Path |
Interval |
2.6 mi |
19:04 |
7:26 |
|
| 7/21/2017 |
Run |
|
Warmdown |
0.6 mi |
5:01 |
8:40 |
|
| 7/21/2017 |
Run |
Cycle Path |
Fast Effort |
1.0 mi |
6:16 |
6:16 |
|
| 7/21/2017 |
Run |
|
Warmup |
4.0 mi |
33:44 |
8:25 |
|
| 7/21/2017 |
Run |
|
Warmdown |
1.7 mi |
17:05 |
10:03 |
|
| 7/22/2017 |
Run |
Dock Park - White Sands |
Recovery |
4.0 mi |
39:23 |
9:50 |
|
| 7/23/2017 |
Run |
Random |
Easy |
5.0 mi |
42:19 |
8:27 |
|
| 7/24/2017 |
Run |
Random |
Warmup |
1.6 mi |
16:00 |
10:01 |
|
| 7/24/2017 |
Run |
Dock Park |
Strides |
2.5 mi |
21:17 |
8:29 |
|
| 7/25/2017 |
Run |
Random |
Warmup |
3.0 mi |
24:15 |
8:04 |
|
| 7/26/2017 |
Run |
Random |
Easy |
5.0 mi |
44:02 |
8:48 |
|
| 7/27/2017 |
Run |
Cycle Path |
Easy |
8.3 mi |
1:08:46 |
8:20 |
|
| 7/28/2017 |
Run |
Random |
Easy |
8.2 mi |
1:10:26 |
8:36 |
|
| 7/29/2017 |
Run |
Random |
Easy |
3.3 mi |
27:40 |
8:23 |
|
| 7/30/2017 |
Run |
Random |
Fartlek |
10.0 mi |
1:23:34 |
8:21 |
|
| 7/30/2017 |
Run |
Random |
Warmdown |
0.6 mi |
6:47 |
11:19 |
|
| 7/31/2017 |
Run |
Gym run |
Recovery |
3.5 mi |
35:01 |
10:01 |
|
| 7/31/2017 |
Run |
Bank run |
Recovery |
2.6 mi |
26:20 |
10:08 |
|
| 8/1/2017 |
Run |
Dock Park |
Interval |
2.4 mi |
18:04 |
7:34 |
|
| 8/1/2017 |
Run |
Dock Park |
Strides |
0.6 mi |
4:39 |
7:53 |
|
| 8/1/2017 |
Run |
Random |
Warmup |
3.1 mi |
27:28 |
8:52 |
|
| 8/1/2017 |
Run |
Dock Park |
Warmdown |
1.6 mi |
|
|
|
| 8/1/2017 |
Run |
Dock Park |
Tempo |
1.5 mi |
10:02 |
6:53 |
|
| 8/1/2017 |
Run |
Dock Park |
Warmdown |
0.5 mi |
4:57 |
10:06 |
|
| 8/2/2017 |
Run |
River Nith/Dock Park |
Recovery |
4.3 mi |
40:57 |
9:32 |
|
| 8/2/2017 |
Run |
River Nith/Dock Park |
Easy |
3.0 mi |
29:00 |
9:39 |
|
| 8/2/2017 |
Run |
Random |
Warmup |
1.0 mi |
11:11 |
11:12 |
|
| 8/3/2017 |
Run |
DRC Handicap |
Race |
5.0 km |
20:27 |
6:35 |
|
| 8/3/2017 |
Run |
Random |
Warmup |
4.7 mi |
40:10 |
8:33 |
|
| 8/3/2017 |
Run |
Random |
Warmdown |
1.6 mi |
17:00 |
10:38 |
|
| 8/4/2017 |
Run |
river |
Recovery |
3.0 mi |
32:45 |
10:53 |
|
| 8/5/2017 |
Run |
Random |
Warmup |
1.0 mi |
10:28 |
10:22 |
|
| 8/5/2017 |
Run |
Dock Park |
Easy |
5.6 mi |
49:50 |
8:54 |
|
| 8/6/2017 |
Run |
Random |
Easy |
7.5 mi |
1:02:41 |
8:22 |
|
| 8/7/2017 |
Run |
Random |
Warmdown |
1.5 mi |
12:32 |
8:22 |
|
| 8/7/2017 |
Run |
Random |
Easy |
2.1 mi |
19:55 |
9:29 |
|
| 8/7/2017 |
Run |
Random |
Easy |
3.0 mi |
26:21 |
8:46 |
|
| 8/7/2017 |
Run |
Dock Park |
Fast Effort |
0.6 mi |
4:04 |
7:17 |
|
| 8/8/2017 |
Run |
Cargenbridge Hill |
Hill |
7.0 mi |
58:43 |
8:24 |
|
| 8/9/2017 |
Run |
Random |
Easy |
5.8 mi |
49:31 |
8:33 |
|
| 8/9/2017 |
Run |
Gym run |
Easy |
1.9 mi |
19:58 |
10:45 |
|
| 8/10/2017 |
Run |
Random |
Easy |
4.0 mi |
33:48 |
8:26 |
|
| 8/10/2017 |
Run |
Dock Park |
Warmdown |
0.7 mi |
|
|
|
| 8/10/2017 |
Run |
Random |
Warmup |
3.2 mi |
26:45 |
8:22 |
|
| 8/10/2017 |
Run |
Dock Park |
Fast Effort |
2.0 mi |
13:15 |
6:38 |
|
| 8/10/2017 |
Run |
Dock Park |
Strides |
1.0 mi |
7:25 |
7:44 |
|
| 8/11/2017 |
Run |
Random |
Easy |
5.0 mi |
45:49 |
9:10 |
|
| 8/12/2017 |
Run |
Cargenbridge Kennel |
Easy |
7.1 mi |
59:23 |
8:22 |
|
| 8/13/2017 |
Run |
Cycle Path |
Strides |
7.0 mi |
59:45 |
8:33 |
|
| 8/13/2017 |
Run |
Random |
Easy |
2.0 mi |
18:48 |
9:25 |
|
| 8/14/2017 |
Run |
Random |
Easy |
7.2 mi |
1:00:22 |
8:24 |
|
| 8/15/2017 |
Run |
Dock Park |
Interval |
2.5 mi |
18:04 |
7:19 |
|
| 8/15/2017 |
Run |
Dock Park |
Strides |
0.6 mi |
5:04 |
7:55 |
|
| 8/15/2017 |
Run |
Random |
Warmup |
3.0 mi |
25:34 |
8:32 |
|
| 8/15/2017 |
Run |
Random |
Warmdown |
1.3 mi |
14:02 |
10:59 |
|
| 8/15/2017 |
Run |
Dock Park |
Tempo |
1.5 mi |
10:02 |
6:47 |
|
| 8/15/2017 |
Run |
Gym run |
Warmdown |
1.7 mi |
|
|
|
| 8/16/2017 |
Run |
Dock Park |
Recovery |
5.0 mi |
45:54 |
9:11 |
|
| 8/17/2017 |
Run |
Random |
Easy |
6.6 mi |
57:06 |
8:39 |
|
| 8/18/2017 |
Run |
Crichton |
Easy |
5.3 mi |
46:06 |
8:42 |
|
| 8/19/2017 |
Run |
Strathclyde Park |
Warmdown |
3.0 mi |
29:31 |
9:51 |
|
| 8/19/2017 |
Run |
Strathclyde Park |
Warmup |
3.3 mi |
26:40 |
8:05 |
|
| 8/20/2017 |
Run |
Dock Park |
Recovery |
7.5 mi |
1:13:12 |
9:45 |
|
| 8/21/2017 |
Run |
River Nith |
Easy |
3.0 mi |
28:26 |
9:29 |
|
| 8/21/2017 |
Run |
Random |
Warmup |
1.0 mi |
10:03 |
10:04 |
|
| 8/22/2017 |
Run |
Dock Park |
Easy |
4.2 mi |
37:35 |
8:57 |
|