| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/29/2009 |
Run |
TM: progressive |
Progressive |
7.0 km |
48:00 |
6:52 |
 |
| 9/28/2009 |
Run |
TM: easy |
Easy |
4.2 km |
30:00 |
7:07 |
|
| 7/21/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.1 km |
1:11:41 |
7:05 |
|
| 7/20/2009 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
1:01:39 |
7:02 |
|
| 7/15/2009 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
1:04:01 |
7:18 |
|
| 7/14/2009 |
Run |
RUN: 07.0K (Botter-Brik loop) |
Easy |
7.0 km |
49:06 |
7:04 |
|
| 6/28/2009 |
Run |
RUN: 19.8K (VW-dijk-Brik- Galjoot-dijk-PH-Brik-Botter-Fischer) |
Long |
20.6 km |
2:26:44 |
7:07 |
|
| 6/14/2009 |
Run |
Amersfoort Halve Marathon |
Race |
21.1 km |
2:27:34 |
7:00 |
|
| 6/10/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.1 km |
1:11:55 |
7:06 |
|
| 6/8/2009 |
Run |
RUN: out&back |
Negative split |
9.6 km |
1:01:53 |
6:27 |
|
| 6/6/2009 |
Run |
RUN: 07.0K (Botter-Brik loop) |
Tempo |
7.0 km |
44:40 |
6:26 |
|
| 6/3/2009 |
Run |
RUN: 07.0K (Botter-Brik loop) |
Speed Intervals |
7.0 km |
47:35 |
6:48 |
|
| 6/1/2009 |
Run |
RUN: out&back 19.5KM |
Long |
20.3 km |
2:30:40 |
7:27 |
|
| 5/31/2009 |
Run |
RUN: 07.0K (Botter-Brik loop) |
Easy |
7.0 km |
49:04 |
7:04 |
|
| 5/23/2009 |
Run |
RUN: out&back 08.6K |
Easy |
8.6 km |
58:07 |
6:47 |
|
| 5/22/2009 |
Run |
RUN: out&back 05.0K |
Tempo |
5.0 km |
32:14 |
6:27 |
|
| 5/20/2009 |
Run |
RUN: 07.0K (Botter-Brik loop) |
Easy |
7.0 km |
56:23 |
8:07 |
|
| 5/18/2009 |
Run |
RUN: out&back |
Recovery |
3.2 km |
23:30 |
7:21 |
|
| 5/17/2009 |
Run |
TM: Long Run (slow and easy) |
Long |
22.4 km |
2:30:12 |
6:44 |
|
| 5/16/2009 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
1:00:11 |
6:52 |
|
| 5/15/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.1 km |
1:13:47 |
7:18 |
|
| 5/13/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.1 km |
1:08:28 |
6:46 |
|
| 5/12/2009 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
1:00:30 |
6:54 |
|
| 5/10/2009 |
Run |
RUN: out&back 21.5KM |
Long |
21.5 km |
2:31:39 |
7:04 |
|
| 5/8/2009 |
Run |
RUN: out&back 05.0K |
Easy |
5.1 km |
33:09 |
6:30 |
|
| 5/5/2009 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
59:41 |
6:48 |
|
| 5/4/2009 |
Run |
RUN: Random |
Recovery |
3.2 km |
24:49 |
7:46 |
|
| 5/3/2009 |
Run |
RUN: out&back 21.5KM |
Long |
20.9 km |
2:30:12 |
7:11 |
|
| 5/2/2009 |
Run |
RUN: out&back 06.7K (dike and back) |
Tempo |
6.6 km |
45:00 |
6:50 |
|
| 5/1/2009 |
Run |
RUN: out&back 04.26K / 30min+wu+cd |
Easy |
4.3 km |
29:00 |
6:49 |
|
| 4/30/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.1 km |
1:10:06 |
6:55 |
|
| 4/29/2009 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.2 km |
1:08:08 |
6:41 |
|
| 4/28/2009 |
Run |
RUN: out&back 06.7K (dike and back) |
Tempo |
6.6 km |
43:00 |
6:31 |
|
| 4/13/2009 |
Run |
RUN: Random |
Easy |
5.7 km |
39:38 |
6:58 |
|
| 4/12/2009 |
Run |
RUN: Random |
Easy |
8.8 km |
1:04:56 |
7:24 |
|
| 10/25/2008 |
Run |
RUN: 10.0K (Botter-Brik-Dijk-VWagtendonk) |
Easy |
10.2 km |
1:12:50 |
7:10 |
|
| 10/20/2008 |
Run |
RUN: 08.5K (dike -> Lawson loop) |
Easy |
8.8 km |
1:02:20 |
7:08 |
|
| 10/13/2008 |
Run |
RUN: Random |
Recovery |
3.0 km |
24:49 |
8:17 |
|
| 10/12/2008 |
Run |
RUN: Random |
Long |
16.0 km |
1:58:51 |
7:26 |
|