| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 7/9/2007 |
Weights |
|
|
|
|
|
 |
| 7/23/2007 |
Weights |
|
|
|
|
|
|
| 7/30/2007 |
Weights |
|
|
|
|
|
|
| 8/9/2007 |
Weights |
|
|
|
|
|
|
| 2/20/2006 |
Swim |
|
Free Style |
1200.0 m |
|
|
|
| 7/31/2007 |
Run |
Random Route |
Hill |
3.0 mi |
|
|
|
| 8/14/2007 |
Run |
Random Route |
Hill |
4.0 mi |
|
|
|
| 8/15/2007 |
Run |
Random Route |
Tempo |
4.0 mi |
|
|
|
| 9/18/2007 |
Run |
Random Route |
Interval |
2.0 mi |
|
|
|
| 9/23/2007 |
Run |
2 miler from home |
Slow recovery |
2.0 mi |
|
|
|
| 10/30/2007 |
Run |
Giles to Gladstone out and back |
Slow recovery |
2.9 mi |
|
|
|
| 11/2/2007 |
Run |
Random Route |
Easy |
5.5 mi |
|
|
|
| 11/3/2007 |
Run |
giles boulevard 3.71 |
Easy |
3.7 mi |
|
|
|
| 2/27/2008 |
Run |
Random Route |
Hill |
4.0 km |
|
|
|
| 3/5/2008 |
Run |
Random Route |
Hill |
5.0 km |
|
|
|
| 3/8/2008 |
Run |
Random Route |
Easy |
4.0 mi |
|
|
|
| 3/31/2008 |
Run |
Random Route |
Hill |
4.0 mi |
|
|
|
| 4/2/2008 |
Run |
Random Route |
Hill |
6.0 km |
|
|
|
| 4/25/2009 |
Run |
to my new house |
Tempo |
3.5 mi |
|
|
|
| 5/18/2009 |
Bike |
steven dr. to rv. canard |
Easy |
23.3 km |
|
|
|
| 5/15/2006 |
Swim |
|
Mixed |
1300.0 yd |
1:00 |
1:22 |
|
| 5/18/2006 |
Swim |
|
Mixed |
850.0 m |
1:00 |
1:54 |
|
| 4/1/2007 |
Run |
round windsor |
Long |
65.0 mi |
1:00 |
0:01 |
|
| 3/23/2006 |
Run |
Random Route |
Tempo |
6.3 mi |
1:01 |
0:10 |
|
| 6/1/2006 |
Bike |
|
Easy |
12.0 mi |
1:24 |
0:07 |
|
| 5/20/2006 |
Bike |
|
Easy |
12.0 mi |
2:00 |
0:10 |
|
| 4/9/2006 |
Run |
Random Route |
Easy |
1.0 mi |
10:00 |
10:00 |
|
| 8/28/2007 |
Run |
Random Route |
Interval |
2800.0 m |
13:57 |
8:02 |
|
| 3/15/2006 |
Run |
Random Route |
Interval |
3200.0 m |
16:37 |
8:22 |
|
| 3/30/2006 |
Run |
Random Route |
Interval |
1600.0 m |
16:54 |
17:00 |
|
| 1/29/2008 |
Run |
David's 1.96 miler |
Easy |
2.0 mi |
17:58 |
9:10 |
|
| 4/12/2008 |
Run |
run around optomist |
Easy |
1.7 mi |
19:00 |
11:15 |
|
| 6/17/2008 |
Run |
Random Route |
Tempo |
2.0 mi |
19:13 |
9:31 |
|
| 4/8/2008 |
Run |
Random Route |
Slow recovery |
2.0 mi |
20:00 |
10:00 |
|
| 1/21/2008 |
Run |
Devonshire loop |
Easy |
2.2 mi |
20:49 |
9:21 |
|
| 11/20/2006 |
Run |
430 giles - VPP - out & back |
Tempo |
2.1 mi |
21:00 |
9:58 |
|
| 7/19/2008 |
Run |
Random Route |
Easy |
2.0 mi |
21:43 |
10:46 |
|
| 8/12/2007 |
Run |
home to giles |
Tempo |
2.2 mi |
22:02 |
10:13 |
|
| 2/20/2008 |
Run |
Patty O's |
Easy |
2.1 mi |
23:13 |
11:04 |
|
| 7/5/2008 |
Run |
Random Route |
Tempo |
2.0 mi |
23:28 |
11:34 |
|
| 4/30/2006 |
Run |
Random Route |
Easy |
2.0 mi |
25:00 |
12:30 |
|
| 3/27/2008 |
Run |
Random Route |
Interval |
5000.0 m |
25:05 |
8:05 |
|
| 9/11/2007 |
Run |
Random Route |
Interval |
3.0 mi |
25:34 |
8:32 |
|
| 4/12/2008 |
Run |
Run to Optomist Park |
Easy |
2.4 mi |
25:38 |
10:36 |
|
| 1/16/2008 |
Run |
RockHead Pub Run |
Tempo |
2.9 mi |
25:43 |
8:58 |
|
| 10/1/2007 |
Run |
church & bruce |
Easy |
2.6 mi |
26:00 |
10:00 |
|
| 9/30/2007 |
Run |
Kildare/Chilver run |
Slow recovery |
2.6 mi |
26:38 |
10:27 |
|
| 2/21/2007 |
Run |
round windsor |
Tempo |
2.7 mi |
26:58 |
10:02 |
|
| 4/6/2006 |
Run |
3 milers with VAP |
Fartlek |
3.0 mi |
27:00 |
9:00 |
|
| 12/26/2007 |
Run |
Giles to Gladstone out and back |
Tempo |
2.9 mi |
27:10 |
9:28 |
|
| 11/22/2006 |
Run |
430 giles blvd w - out & back 2.71 miler |
Tempo |
2.7 mi |
27:12 |
10:03 |
|
| 8/19/2007 |
Run |
Random Route |
Race |
5.0 km |
27:15 |
8:47 |
|
| 2/12/2008 |
Run |
Random Route |
Tempo |
3.0 mi |
27:19 |
9:07 |
|
| 2/28/2006 |
Run |
Random Route |
Easy |
2.7 mi |
27:37 |
10:14 |
|
| 6/22/2008 |
Run |
Random Route |
Tempo |
3.0 mi |
27:52 |
9:16 |
|
| 9/10/2007 |
Run |
Giles to Gladstone out and back |
Easy |
2.9 mi |
28:02 |
9:47 |
|
| 5/4/2008 |
Run |
Random Route |
Race |
5.0 km |
28:04 |
9:03 |
|
| 5/5/2008 |
Run |
Random Route |
Slow recovery |
|
28:13 |
|
|
| 11/12/2007 |
Run |
5K at David's |
Tempo |
3.2 mi |
28:36 |
8:55 |
|
| 9/6/2007 |
Run |
Giles to Gladstone out and back |
Interval |
2.9 mi |
28:43 |
10:01 |
|
| 8/7/2007 |
Run |
Giles to Gladstone out and back |
Tempo |
2.9 mi |
28:49 |
10:03 |
|
| 3/2/2008 |
Run |
Random Route |
Race |
5.0 km |
29:38 |
9:33 |
|
| 10/24/2007 |
Run |
Random Route |
Slow recovery |
|
30:00 |
|
|
| 1/26/2008 |
Run |
Random Route |
Easy |
|
30:00 |
|
|
| 1/20/2008 |
Run |
Random Route |
Easy |
2.9 mi |
30:43 |
10:36 |
|
| 2/17/2008 |
Run |
Random Route |
Easy |
3.0 mi |
31:02 |
10:21 |
|
| 5/15/2005 |
Run |
Random Route |
Race |
5.0 km |
31:25 |
10:07 |
|
| 4/27/2006 |
Bike |
|
Easy |
|
32:14 |
|
|
| 6/14/2008 |
Run |
Random Route |
Easy |
3.1 mi |
32:45 |
10:45 |
|
| 10/12/2007 |
Run |
Aim's area 4 miler |
Tempo |
3.9 mi |
33:00 |
8:28 |
|
| 5/12/2009 |
Run |
apt to house loop |
Tempo |
3.5 mi |
34:00 |
9:48 |
|
| 5/1/2004 |
Run |
Random Route |
Race |
5.0 km |
34:02 |
10:58 |
|
| 10/9/2007 |
Run |
giles boulevard 3.71 |
Tempo |
3.7 mi |
34:40 |
9:21 |
|
| 9/12/2007 |
Run |
Copy of zig zag 4 |
Easy |
4.0 mi |
35:05 |
8:47 |
|
| 4/10/2005 |
Run |
Random Route |
Race |
5.0 m |
35:46 |
191:52:11 |
|
| 6/27/2008 |
Run |
Random Route |
Tempo |
3.5 mi |
36:02 |
10:13 |
|
| 8/2/2007 |
Run |
Random Route |
Easy |
|
36:46 |
|
|
| 1/14/2008 |
Run |
II Old Walkerville Loop from Walker/Riverside |
Tempo |
4.1 mi |
36:58 |
9:08 |
|
| 3/1/2008 |
Run |
3.5 miler from 430 |
Easy |
3.5 mi |
37:06 |
10:44 |
|
| 6/18/2008 |
Run |
Random Route |
Tempo |
4.0 mi |
38:03 |
9:30 |
|
| 1/5/2008 |
Run |
giles boulevard 3.71 |
Tempo |
3.7 mi |
38:12 |
10:18 |
|
| 3/9/2008 |
Run |
3.9 miler from David's |
Easy |
3.9 mi |
38:53 |
10:03 |
|
| 9/19/2007 |
Run |
Jersey's Social |
Interval |
4.3 mi |
39:25 |
9:09 |
|
| 11/14/2006 |
Run |
Random Route |
Easy |
|
40:00 |
|
|
| 7/7/2007 |
Run |
Random Route |
Hill |
|
40:00 |
|
|
| 2/23/2008 |
Run |
Random Route |
Hill |
6.0 km |
42:00 |
11:16 |
|
| 2/28/2008 |
Run |
Koolinis Social |
Tempo |
4.5 mi |
42:09 |
9:29 |
|
| 10/15/2007 |
Run |
4.64 miler |
Tempo |
4.6 mi |
42:11 |
9:06 |
|
| 1/24/2006 |
Run |
Random Route |
Easy |
3.0 mi |
43:07 |
14:23 |
|
| 1/18/2006 |
Run |
Random Route |
Tempo |
5.0 mi |
43:29 |
8:42 |
|
| 3/10/2008 |
Run |
5 miler from David's |
Tempo |
4.8 mi |
44:40 |
9:20 |
|
| 7/10/2007 |
Run |
Giles - Dwnt & back |
Tempo |
3.4 mi |
45:00 |
13:26 |
|
| 1/7/2008 |
Run |
Old Walkerville Loop from Walker/Riverside |
Tempo |
5.1 mi |
45:41 |
8:57 |
|
| 9/24/2007 |
Run |
5 miler from home |
Easy |
4.7 mi |
46:54 |
9:59 |
|
| 1/13/2007 |
Run |
430 giles w - willestead out & back |
Tempo |
4.5 mi |
47:00 |
10:33 |
|
| 8/21/2007 |
Run |
Random Route |
Hill |
|
47:00 |
|
|
| 2/22/2008 |
Run |
Random Route |
Easy |
4.0 mi |
47:00 |
11:45 |
|
| 2/25/2008 |
Run |
5 mile old walkerville |
Tempo |
5.1 mi |
47:40 |
9:19 |
|
| 5/13/2008 |
Run |
Random Route |
Slow recovery |
4.6 mi |
49:34 |
10:47 |
|
| 4/27/2006 |
Swim |
|
Free Style |
|
50:00 |
|
|