| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 2/9/2016 |
Run |
6K Banting to Elmdale |
Easy |
0.2 km |
1:08 |
6:17 |
 |
| 2/22/2015 |
Run |
11.5K to Bank St |
Easy |
1.0 km |
5:08 |
5:15 |
|
| 1/16/2015 |
Run |
scott st |
Easy |
1.2 km |
6:38 |
5:27 |
|
| 2/16/2015 |
Run |
8x Royal Hill |
Hill Reps |
1.3 km |
6:56 |
5:16 |
|
| 1/6/2015 |
Run |
work to IPD |
Easy |
1.5 km |
8:18 |
5:44 |
|
| 12/17/2014 |
Run |
3x carling hill |
Hill Reps |
1.8 km |
8:54 |
5:02 |
|
| 3/9/2015 |
Run |
scott st |
Easy |
1.9 km |
10:32 |
5:26 |
|
| 3/3/2015 |
Run |
warmup-cooldown |
Easy |
1.9 km |
10:46 |
5:39 |
|
| 4/13/2017 |
Run |
Golden mountain trail |
Trail |
1.2 km |
10:58 |
9:09 |
|
| 1/18/2015 |
Run |
4x Carling Hill |
Hill Reps |
2.4 km |
11:40 |
4:57 |
|
| 2/16/2015 |
Run |
scott st |
Easy |
2.3 km |
12:01 |
5:21 |
|
| 3/14/2015 |
Run |
2K up to Merivale |
Recovery |
2.2 km |
12:01 |
5:24 |
|
| 12/17/2014 |
Run |
to carling hill |
Easy |
2.8 km |
15:35 |
5:32 |
|
| 1/18/2015 |
Run |
to carling hill |
Easy |
2.9 km |
15:56 |
5:35 |
|
| 3/3/2015 |
Run |
warmup-cooldown |
Easy |
3.1 km |
16:10 |
5:19 |
|
| 12/17/2014 |
Run |
to carling hill |
Easy |
2.8 km |
16:12 |
5:43 |
|
| 1/6/2015 |
Run |
IPD to work via scott |
Easy |
3.0 km |
16:59 |
5:38 |
|
| 3/9/2015 |
Run |
scott st |
Easy |
3.3 km |
18:59 |
5:44 |
|
| 1/9/2015 |
Run |
to carling hill |
slog |
3.2 km |
19:32 |
6:07 |
|
| 3/9/2015 |
Run |
scott st: tempo 20min |
Threshold |
4.4 km |
20:05 |
4:36 |
|
| 2/22/2015 |
Run |
tempo 20min |
Threshold |
4.2 km |
20:07 |
4:49 |
|
| 3/3/2015 |
Run |
scott st: tempo 20min |
Threshold |
4.4 km |
20:08 |
4:35 |
|
| 12/20/2016 |
Run |
scott st |
Easy |
3.8 km |
20:46 |
5:28 |
|
| 1/18/2015 |
Run |
to carling hill |
Easy |
4.3 km |
23:52 |
5:33 |
|
| 1/9/2015 |
Run |
to carling hill |
slog |
4.3 km |
26:30 |
6:12 |
|
| 2/25/2015 |
Run |
scott st |
Easy |
5.0 km |
27:17 |
5:27 |
|
| 1/6/2015 |
Run |
5K IPD to Procare via carling/sherwood |
Easy |
5.0 km |
28:57 |
5:46 |
|
| 1/5/2016 |
Run |
scott st |
Easy |
5.3 km |
29:01 |
5:29 |
|
| 2/16/2016 |
Run |
5K IPD carling to banting |
Easy |
5.0 km |
30:58 |
6:11 |
|
| 2/24/2016 |
Run |
5K IPD carling to banting |
Easy |
5.1 km |
31:11 |
6:05 |
|
| 2/16/2015 |
Run |
scott st |
Easy |
5.8 km |
31:22 |
5:27 |
|
| 11/18/2014 |
Run |
scott st |
Easy |
5.7 km |
31:26 |
5:32 |
|
| 1/14/2016 |
Run |
6K Banting to Elmdale |
Easy |
5.5 km |
32:00 |
5:51 |
|
| 2/13/2015 |
Run |
scott st |
Easy |
5.9 km |
32:02 |
5:24 |
|
| 1/26/2015 |
Run |
scott st |
Easy |
6.0 km |
32:36 |
5:26 |
|
| 2/1/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.2 km |
34:12 |
5:34 |
|
| 2/18/2015 |
Run |
scott st |
Fartlek |
6.5 km |
34:14 |
5:15 |
|
| 12/18/2014 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.2 km |
34:29 |
5:35 |
|
| 2/28/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.1 km |
34:30 |
5:39 |
|
| 2/23/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.1 km |
34:33 |
5:39 |
|
| 1/20/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.3 km |
34:40 |
5:32 |
|
| 1/17/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.3 km |
34:50 |
5:33 |
|
| 2/9/2016 |
Run |
6K Banting to Elmdale |
Easy |
6.0 km |
35:14 |
5:53 |
|
| 11/24/2016 |
Run |
6.5K Scott St |
Easy |
6.6 km |
35:23 |
5:22 |
|
| 2/6/2018 |
Run |
6K Banting to Gladstone |
Easy |
6.0 km |
35:38 |
5:56 |
|
| 2/26/2016 |
Run |
6K Banting to Elmdale |
Easy |
5.9 km |
35:49 |
6:07 |
|
| 12/9/2016 |
Run |
6.5K Scott St |
Easy |
6.9 km |
36:12 |
5:15 |
|
| 1/7/2015 |
Run |
6K IPD Carling to Sherwood |
Easy |
6.5 km |
40:03 |
6:09 |
|
| 1/29/2016 |
Run |
6K Banting to Elmdale |
Easy |
7.1 km |
40:39 |
5:43 |
|
| 2/17/2017 |
Run |
8K Banting-Otrain path to Carling |
Easy |
8.0 km |
41:01 |
5:08 |
|
| 1/23/2018 |
Run |
scott st |
Easy |
7.2 km |
43:48 |
6:05 |
|
| 1/9/2017 |
Run |
7K Brewer to Pretoria |
Easy |
7.8 km |
43:54 |
5:38 |
|
| 2/11/2016 |
Run |
McKellar Park run |
Easy |
7.7 km |
43:59 |
5:45 |
|
| 3/3/2016 |
Run |
McKellar Park run |
Easy |
7.7 km |
44:18 |
5:48 |
|
| 1/17/2016 |
Run |
McKellar Park run |
Easy |
7.4 km |
44:20 |
6:02 |
|
| 3/2/2016 |
Run |
banting to Elmdale via Otrain path |
slog |
7.4 km |
45:04 |
6:06 |
|
| 1/16/2016 |
Run |
McKellar Park run |
Easy |
7.9 km |
45:09 |
5:42 |
|
| 2/22/2015 |
Run |
11.5K to Bank St |
Easy |
8.1 km |
45:39 |
5:40 |
|
| 1/12/2015 |
Run |
scott st |
Easy |
8.6 km |
46:01 |
5:23 |
|
| 1/20/2017 |
Run |
8K Plant to Bank St |
Easy |
8.0 km |
46:09 |
5:47 |
|
| 1/19/2015 |
Run |
scott st |
Easy |
8.6 km |
46:11 |
5:23 |
|
| 12/11/2014 |
Run |
scott st |
Easy |
8.5 km |
46:21 |
5:27 |
|
| 1/27/2015 |
Run |
scott st |
Easy |
8.6 km |
46:45 |
5:26 |
|
| 1/24/2015 |
Run |
to Dow's Lake |
Easy |
8.0 km |
47:00 |
5:53 |
|
| 1/8/2015 |
Run |
scott st |
Easy |
8.6 km |
47:55 |
5:34 |
|
| 1/13/2015 |
Run |
scott st |
Easy |
8.7 km |
48:12 |
5:32 |
|
| 11/17/2014 |
Run |
8.5K River to UU church |
Easy |
8.6 km |
48:34 |
5:39 |
|
| 2/28/2016 |
Run |
McKellar Park run |
Easy |
8.5 km |
49:23 |
5:49 |
|
| 2/19/2015 |
Run |
scott st |
Easy |
8.7 km |
49:37 |
5:42 |
|
| 1/28/2016 |
Run |
McKellar Park run |
Easy |
8.7 km |
49:37 |
5:44 |
|
| 2/17/2015 |
Run |
8.5K IPD-Carling to Bronson |
Easy |
8.6 km |
49:42 |
5:49 |
|
| 12/12/2014 |
Run |
8.5K IPD-Carling to Bronson |
Easy |
8.6 km |
50:13 |
5:50 |
|
| 2/26/2015 |
Run |
8.5K IPD-Carling to Bronson |
Easy |
9.0 km |
51:12 |
5:41 |
|
| 1/21/2017 |
Run |
9K IPD-scott-Otrain path to Carling |
Easy |
9.2 km |
51:15 |
5:35 |
|
| 1/16/2015 |
Run |
scott st |
Rock-steady |
10.5 km |
52:19 |
4:59 |
|
| 1/2/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.3 km |
55:44 |
5:25 |
|
| 2/15/2016 |
Run |
10K Banting-scott-byron-ipd |
Easy |
10.0 km |
56:37 |
5:40 |
|
| 2/1/2017 |
Run |
10K Brewer to Somerset along canal |
Easy |
10.3 km |
57:05 |
5:33 |
|
| 3/8/2015 |
Run |
11.5K to Bank St |
Easy |
11.5 km |
1:01:45 |
5:22 |
|
| 1/11/2017 |
Run |
11.5K Brewer to City Hall via canal |
Easy |
11.4 km |
1:01:47 |
5:26 |
|
| 1/25/2015 |
Run |
11.5K to Bank St |
Easy |
11.5 km |
1:03:52 |
5:33 |
|
| 2/24/2015 |
Run |
11.5K to Bank St |
Easy |
11.5 km |
1:04:47 |
5:37 |
|
| 12/21/2017 |
Run |
11.5K to Bank St |
Easy |
12.2 km |
1:08:01 |
5:36 |
|
| 12/14/2017 |
Run |
11.5K to Bank St |
Easy |
12.3 km |
1:10:02 |
5:42 |
|
| 12/10/2017 |
Run |
15K IPD to Pretoria Bridge and back |
Long |
15.4 km |
1:33:25 |
6:04 |
|
| 2/20/2015 |
Run |
17K Banting Canal to Pretoria |
Long |
17.1 km |
1:38:09 |
5:45 |
|
| 12/19/2014 |
Run |
17K Banting Canal to Pretoria |
Long |
16.7 km |
1:40:20 |
6:01 |
|
| 3/1/2015 |
Run |
20K up to NAC and back |
Long |
20.0 km |
1:47:56 |
5:24 |
|
| 1/14/2015 |
Run |
19K Banting Canal to Somerset |
Long |
19.2 km |
1:50:16 |
5:45 |
|
| 1/21/2015 |
Run |
19K Banting Canal to Somerset |
Long |
19.4 km |
1:51:21 |
5:46 |
|
| 7/26/2017 |
Run |
Gatineau Park |
Trail |
14.4 km |
2:05:00 |
8:41 |
|