| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 12/2/2017 |
Run |
warmup-cooldown |
Easy |
3.0 km |
18:08 |
6:01 |
 |
| 12/2/2017 |
Run |
warmup-cooldown |
Easy |
3.1 km |
19:04 |
6:16 |
|
| 10/7/2017 |
Run |
warmup-cooldown |
Easy |
3.4 km |
20:21 |
6:02 |
|
| 10/7/2017 |
Run |
warmup-cooldown |
Easy |
4.2 km |
26:19 |
6:17 |
|
| 10/22/2017 |
Run |
5K IPD to westboro beach |
Easy |
5.0 km |
29:20 |
5:50 |
|
| 12/2/2017 |
Run |
5K Farm race |
Race |
5.0 km |
22:12 |
4:25 |
|
| 10/7/2017 |
Run |
5K Farm race |
Race |
5.1 km |
22:37 |
4:29 |
|
| 5/4/2018 |
Run |
7K upriver |
Easy |
6.1 km |
35:23 |
5:48 |
|
| 11/25/2017 |
Run |
Trois-Rivieres |
Easy |
6.4 km |
38:14 |
5:57 |
|
| 9/22/2017 |
Run |
7K upriver |
Easy |
7.0 km |
39:15 |
5:36 |
|
| 9/26/2017 |
Run |
7K upriver |
Easy |
7.0 km |
40:19 |
5:46 |
|
| 1/25/2019 |
Run |
7K to Farm washrooms |
Easy |
7.1 km |
50:55 |
7:11 |
|
| 5/5/2018 |
Run |
7K to Farm washrooms |
Easy |
7.2 km |
46:23 |
6:28 |
|
| 11/3/2017 |
Run |
7K upriver |
Easy |
7.2 km |
40:37 |
5:39 |
|
| 9/19/2017 |
Run |
7K upriver |
Easy |
7.3 km |
41:45 |
5:46 |
|
| 10/2/2017 |
Run |
Arboretum hill |
Hill Reps |
7.5 km |
47:21 |
6:18 |
|
| 10/18/2017 |
Run |
7K to Farm washrooms |
Easy |
8.1 km |
46:39 |
5:47 |
|
| 5/12/2018 |
Run |
expermental farm |
Easy |
8.1 km |
47:21 |
5:53 |
|
| 9/29/2017 |
Run |
9K Banting to IPD via War Museum |
Easy |
8.5 km |
47:50 |
5:37 |
|
| 10/27/2017 |
Run |
7K to Farm washrooms |
Easy |
8.5 km |
54:12 |
6:22 |
|
| 9/21/2017 |
Run |
8.5K River to UU church |
Easy |
8.6 km |
48:17 |
5:38 |
|
| 9/28/2017 |
Run |
8.5K River to UU church |
Easy |
8.6 km |
47:42 |
5:34 |
|
| 10/20/2017 |
Run |
7K to Farm washrooms |
Easy |
8.7 km |
54:10 |
6:14 |
|
| 10/5/2017 |
Run |
8.5K River to UU church |
Easy |
9.0 km |
49:55 |
5:33 |
|
| 4/28/2018 |
Run |
|
Easy |
9.0 km |
51:40 |
5:44 |
|
| 6/4/2018 |
Run |
8.5K River to UU church |
Easy |
9.0 km |
52:54 |
5:52 |
|
| 11/5/2017 |
Run |
|
Easy |
9.1 km |
53:23 |
5:51 |
|
| 5/21/2018 |
Run |
8.5K River to UU church |
Easy |
9.4 km |
52:58 |
5:40 |
|
| 10/16/2017 |
Run |
9K IPD to Farm loop |
Easy |
10.0 km |
55:51 |
5:36 |
|
| 10/19/2017 |
Run |
10K River to Deschenes |
Fartlek |
10.0 km |
53:00 |
5:18 |
|
| 11/1/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.0 km |
58:37 |
5:52 |
|
| 9/18/2017 |
Run |
10K Brewer to Somerset along canal |
Fartlek |
10.0 km |
53:55 |
5:23 |
|
| 9/25/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.0 km |
56:51 |
5:41 |
|
| 5/16/2018 |
Run |
10K Arboretum and Farm |
Easy |
10.0 km |
57:48 |
5:47 |
|
| 5/11/2018 |
Run |
10K Arboretum and Farm |
Easy |
10.0 km |
59:05 |
5:54 |
|
| 5/14/2018 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.0 km |
56:55 |
5:41 |
|
| 9/20/2017 |
Run |
Canal: T (3 x 1 mile) |
Threshold |
10.1 km |
55:05 |
5:29 |
|
| 3/15/2018 |
Run |
OTrain: 20m Tempo |
Threshold |
10.1 km |
54:24 |
5:25 |
|
| 9/27/2017 |
Run |
Canal: T (3 x 1 mile) |
Threshold |
10.1 km |
56:19 |
5:36 |
|
| 10/4/2017 |
Run |
Canal: T (3 x 1 mile) |
Threshold |
10.1 km |
55:57 |
5:33 |
|
| 11/6/2017 |
Run |
Canal: 20min Tempo |
Threshold |
10.1 km |
54:30 |
5:25 |
|
| 11/15/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.1 km |
56:02 |
5:34 |
|
| 3/11/2018 |
Run |
10K IPD-Carling-DowsLake |
Easy |
10.1 km |
57:01 |
5:38 |
|
| 10/23/2017 |
Run |
10K River to Deschenes |
Easy |
10.2 km |
57:45 |
5:41 |
|
| 3/23/2018 |
Run |
10K Scott-OTrain-Dows Lake |
Easy |
10.2 km |
58:04 |
5:42 |
|
| 3/19/2018 |
Run |
10K Scott-OTrain-Dows Lake |
Easy |
10.2 km |
57:59 |
5:41 |
|
| 5/13/2018 |
Run |
10K River to Deschenes |
Easy |
10.2 km |
56:37 |
5:32 |
|
| 11/8/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.3 km |
58:55 |
5:45 |
|
| 10/10/2017 |
Run |
10K River to Deschenes |
Easy |
10.3 km |
56:49 |
5:31 |
|
| 11/9/2017 |
Run |
Dow's Lake 400s |
speed |
10.4 km |
58:46 |
5:40 |
|
| 9/13/2017 |
Run |
River: T (3 x 1 mile) |
Threshold |
10.4 km |
58:07 |
5:35 |
|
| 10/17/2017 |
Run |
River: 20min Tempo |
Threshold |
10.5 km |
55:31 |
5:17 |
|
| 10/31/2017 |
Run |
River: 20min Tempo |
Threshold |
10.5 km |
55:24 |
5:16 |
|
| 11/23/2017 |
Run |
River 400s |
speed |
10.6 km |
1:00:01 |
5:41 |
|
| 4/10/2018 |
Run |
10K River to Deschenes |
Rock-steady |
11.0 km |
1:00:02 |
5:28 |
|
| 10/3/2017 |
Run |
11K IPD-Farm-Banting |
Easy |
11.0 km |
1:08:58 |
6:16 |
|
| 4/22/2018 |
Run |
River 400s |
VO2max Interval |
11.0 km |
59:57 |
5:27 |
|
| 5/20/2018 |
Run |
10K River to Deschenes |
Easy |
11.0 km |
1:01:09 |
5:33 |
|
| 11/22/2017 |
Run |
11K Brewer to NAC along canal |
Easy |
11.0 km |
1:03:57 |
5:48 |
|
| 11/13/2017 |
Run |
Canal: 20min Tempo |
Threshold |
11.1 km |
1:01:35 |
5:33 |
|
| 5/23/2018 |
Run |
Farm: T(3x1mile) |
Threshold |
11.2 km |
1:00:11 |
5:24 |
|
| 11/16/2017 |
Run |
Dow's Lake 400s |
speed |
11.2 km |
1:03:41 |
5:43 |
|
| 10/25/2017 |
Run |
Canal: 20min Tempo |
Threshold |
11.5 km |
1:02:45 |
5:27 |
|
| 11/21/2017 |
Run |
11.5K to Bank St |
Easy |
11.6 km |
1:10:28 |
6:06 |
|
| 11/14/2017 |
Run |
12K upriver |
Easy |
12.0 km |
1:04:15 |
5:21 |
|
| 10/30/2017 |
Run |
12K upriver |
Easy |
12.1 km |
1:12:04 |
5:58 |
|
| 10/26/2017 |
Run |
12K upriver |
Easy |
12.1 km |
1:08:05 |
5:37 |
|
| 11/7/2017 |
Run |
11.5K to Bank St |
Easy |
12.5 km |
1:16:25 |
6:07 |
|
| 4/19/2018 |
Run |
15K Brewer-River-Canal via Lees |
Long |
15.0 km |
1:28:13 |
5:52 |
|
| 3/4/2018 |
Run |
15K Plant-Canal to Laurier |
Long |
15.5 km |
1:30:02 |
5:48 |
|
| 9/16/2017 |
Run |
16K Arboretum-Dow'sLake-Locks loop |
Long |
16.1 km |
1:42:21 |
6:22 |
|
| 11/11/2017 |
Run |
17K IPD-Arboretum-Ritz |
Long |
17.0 km |
1:42:05 |
6:00 |
|
| 9/23/2017 |
Run |
16K Arboretum-Dow'sLake-Locks loop |
Long |
17.3 km |
1:44:12 |
6:01 |
|
| 9/30/2017 |
Run |
16K Arboretum-Dow'sLake-Locks loop |
Long |
18.0 km |
1:47:11 |
5:57 |
|
| 10/14/2017 |
Run |
16K Arboretum-Dow'sLake-Locks loop |
Long |
18.1 km |
1:48:07 |
5:59 |
|
| 11/18/2017 |
Run |
|
Long |
19.0 km |
1:50:24 |
5:49 |
|
| 10/21/2017 |
Run |
20K IPD-Arboretum-Pretoria |
Long |
20.0 km |
1:58:50 |
5:57 |
|