| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/12/2016 |
Run |
db x2 |
Easy |
7.5 km |
48:04 |
6:23 |
 |
| 12/5/2016 |
Run |
Random route |
Easy |
0.2 km |
1:25 |
7:06 |
|
| 12/5/2016 |
Run |
Random route |
Easy |
2.8 km |
17:56 |
6:21 |
|
| 12/2/2016 |
Run |
Gym workout - hills interval |
Hill |
8.7 km |
1:00:00 |
6:52 |
|
| 11/30/2016 |
Run |
Gym workout - Interval |
Interval |
9.4 km |
1:00:00 |
6:23 |
|
| 11/22/2016 |
Run |
db x1 + sg long x1 |
Easy |
5.1 km |
34:38 |
6:46 |
|
| 11/18/2016 |
Run |
Gym workout - EZ/D |
Easy |
5.2 km |
35:00 |
6:43 |
|
| 11/14/2016 |
Run |
db + sg Long x2 |
Easy |
6.5 km |
41:46 |
6:24 |
|
| 11/14/2016 |
Run |
Gym workout - EZ/D |
Easy |
3.0 km |
20:30 |
6:49 |
|
| 11/11/2016 |
Run |
db x2 |
Easy |
7.3 km |
45:31 |
6:13 |
|
| 11/10/2016 |
Run |
sg long 2x + db 2x |
Easy |
10.6 km |
1:08:45 |
6:28 |
|
| 11/10/2016 |
Run |
Hill Sprint x5 |
Hill |
0.4 km |
2:30 |
7:09 |
|
| 11/8/2016 |
Run |
sg long 2x + db 2x |
Easy |
10.2 km |
1:04:50 |
6:21 |
|
| 11/7/2016 |
Run |
Hill Sprint cooldown - DB |
Easy |
1.9 km |
11:54 |
6:25 |
|
| 11/7/2016 |
Run |
Hill Sprint x5 |
Hill |
0.5 km |
3:14 |
7:11 |
|
| 11/7/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.0 km |
40:30 |
6:45 |
|
| 11/3/2016 |
Run |
db x2 + sg long x1 |
Easy |
9.0 km |
1:00:57 |
6:46 |
|
| 11/3/2016 |
Run |
Hill Sprint x4 |
Hill |
0.1 km |
0:32 |
4:27 |
|
| 10/28/2016 |
Run |
Sg Long 2x+ |
Easy |
3.0 km |
18:30 |
6:10 |
|
| 10/28/2016 |
Run |
Desa Budiman |
Easy |
3.5 km |
22:51 |
6:32 |
|
| 10/28/2016 |
Run |
Sg Long Hill Sprint 2x |
Hill |
0.1 km |
0:16 |
3:49 |
|
| 10/27/2016 |
Run |
Sg Long 7x |
Tempo |
10.2 km |
1:01:49 |
6:05 |
|
| 10/26/2016 |
Run |
Sg Long Hill Sprint 2x |
Hill |
0.1 km |
0:16 |
3:49 |
|
| 10/26/2016 |
Run |
Gym workout - EZ |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 10/21/2016 |
Run |
Sg Long Hill Sprint 2x |
Hill |
0.1 km |
0:16 |
3:49 |
|
| 10/12/2016 |
Run |
Sg Long 4x+ |
Easy |
6.0 km |
38:19 |
6:24 |
|
| 10/11/2016 |
Run |
Sg Long 2x |
Easy |
2.9 km |
18:02 |
6:15 |
|
| 10/11/2016 |
Run |
Sg Long 3x |
Tempo |
4.3 km |
21:03 |
4:52 |
|
| 10/11/2016 |
Run |
Sg Long |
Easy |
1.0 km |
6:00 |
6:00 |
|
| 10/10/2016 |
Run |
sg long 7x + 6ST |
Easy |
10.2 km |
1:03:02 |
6:12 |
|
| 10/7/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:03:28 |
6:15 |
|
| 10/6/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:03:36 |
6:15 |
|
| 10/5/2016 |
Run |
Gym workout - EZ |
Easy |
4.0 km |
30:00 |
7:30 |
|
| 9/26/2016 |
Run |
Sg Long 3x+ |
Easy |
5.0 km |
33:11 |
6:37 |
|
| 9/23/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.7 km |
1:00:00 |
6:55 |
|
| 9/21/2016 |
Run |
Sg Long 5x |
Easy |
7.4 km |
47:40 |
6:28 |
|
| 9/20/2016 |
Run |
Gym workout - Repeats |
Tempo |
9.4 km |
1:00:00 |
6:23 |
|
| 9/19/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.7 km |
1:00:00 |
6:53 |
|
| 9/8/2016 |
Run |
Sg Long 7x + 3ST |
Easy |
10.2 km |
1:05:17 |
6:25 |
|
| 9/7/2016 |
Run |
Gym workout - Tempo |
Tempo |
9.4 km |
1:00:00 |
6:26 |
|
| 9/6/2016 |
Run |
sg long quadruple hills |
Easy |
3.2 km |
38:09 |
11:56 |
|
| 9/6/2016 |
Run |
Hill Sprint x4 |
Hill |
0.1 km |
0:32 |
3:49 |
|
| 9/5/2016 |
Run |
Gym workout - EZ |
Easy |
4.1 km |
30:00 |
7:21 |
|
| 8/30/2016 |
Run |
Sg Long 3x+ |
Easy |
5.0 km |
31:54 |
6:22 |
|
| 8/29/2016 |
Run |
Gym workout - EZ |
Easy |
6.0 km |
45:00 |
7:30 |
|
| 8/24/2016 |
Run |
Gym workout - Tempo |
Tempo |
9.4 km |
1:00:00 |
6:23 |
|
| 8/23/2016 |
Run |
Gym workout - Interval |
Interval |
9.5 km |
1:00:00 |
6:20 |
|
| 8/22/2016 |
Run |
Gym workout - EZ |
Easy |
8.3 km |
1:00:00 |
7:15 |
|
| 8/19/2016 |
Run |
Gym workout - EZ |
Easy |
4.0 km |
30:00 |
7:30 |
|
| 8/16/2016 |
Run |
Gym workout - Interval |
Interval |
8.2 km |
50:00 |
6:08 |
|
| 8/11/2016 |
Run |
Gym workout - Interval |
Interval |
9.5 km |
1:00:00 |
6:19 |
|
| 8/3/2016 |
Run |
Gym workout - Interval |
Interval |
9.5 km |
1:00:00 |
6:20 |
|
| 8/2/2016 |
Run |
Gym workout - EZ |
Easy |
4.0 km |
30:00 |
7:30 |
|
| 8/2/2016 |
Run |
Sg Long Hill Sprint 2x |
Hill |
0.1 km |
0:20 |
4:10 |
|
| 7/21/2016 |
Run |
Gym workout - EZ |
Easy |
5.5 km |
40:00 |
7:14 |
|
| 7/21/2016 |
Run |
Gym workout - Fitness Test |
Easy |
0.6 km |
5:00 |
8:20 |
|
| 7/20/2016 |
Run |
Gym workout - Interval |
Interval |
9.9 km |
1:00:00 |
6:05 |
|
| 7/12/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.2 km |
45:00 |
7:19 |
|
| 7/11/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.4 km |
45:00 |
7:06 |
|
| 6/23/2016 |
Run |
Sg Long 5x |
Easy |
7.4 km |
47:17 |
6:24 |
|
| 5/19/2016 |
Run |
Gym workout - EZ/D |
Easy |
4.4 km |
30:00 |
6:51 |
|
| 5/19/2016 |
Run |
Gym workout - EZ/D |
Fartlek |
2.0 km |
12:00 |
6:10 |
|
| 5/18/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.3 km |
45:00 |
7:07 |
|
| 5/18/2016 |
Run |
Hill Sprint x4 |
Hill |
0.2 km |
0:38 |
3:46 |
|
| 5/9/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.6 km |
45:00 |
6:53 |
|
| 5/5/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.4 km |
1:00:00 |
7:10 |
|
| 5/4/2016 |
Run |
Gym workout - EZ/D |
Easy |
4.1 km |
30:00 |
7:22 |
|
| 4/27/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.8 km |
1:00:00 |
6:49 |
|
| 4/15/2016 |
Run |
Gym workout - EZ |
Easy |
6.1 km |
45:00 |
7:22 |
|
| 4/13/2016 |
Run |
Gym workout - EZ |
Easy |
8.4 km |
1:00:00 |
7:07 |
|
| 4/11/2016 |
Run |
Gym workout - Interval |
Interval |
9.8 km |
1:00:00 |
6:08 |
|
| 3/18/2016 |
Run |
Gym workout - EZ |
Easy |
4.2 km |
30:00 |
7:13 |
|
| 3/17/2016 |
Run |
Gym workout - Tempo |
Tempo |
5.2 km |
30:00 |
5:47 |
|
| 3/14/2016 |
Run |
Gym workout - Interval |
Interval |
7.6 km |
45:00 |
5:56 |
|
| 3/13/2016 |
Run |
Gym workout - Tempo |
Tempo |
6.2 km |
36:00 |
5:52 |
|
| 3/10/2016 |
Run |
Gym workout - Repeats |
Fartlek |
6.4 km |
40:00 |
6:15 |
|
| 3/9/2016 |
Run |
Gym workout - Fitness Test |
Easy |
0.6 km |
5:00 |
8:20 |
|
| 3/9/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
22:30 |
7:30 |
|
| 3/8/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
22:30 |
7:30 |
|
| 3/8/2016 |
Run |
Gym workout - Fitness Test |
Easy |
0.6 km |
5:00 |
8:20 |
|
| 3/7/2016 |
Run |
Gym workout - Tempo |
Tempo |
5.0 km |
30:14 |
6:03 |
|
| 3/4/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
21:16 |
7:06 |
|
| 3/3/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
21:16 |
7:06 |
|
| 3/3/2016 |
Run |
Sg Long Hill Sprint 6x |
Hill |
0.5 km |
3:30 |
7:18 |
|
| 3/2/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
22:16 |
7:26 |
|
| 2/22/2016 |
Run |
Gym workout - Interval |
Interval |
7.1 km |
41:00 |
5:49 |
|
| 2/21/2016 |
Run |
Sg Long 5x |
Easy |
7.3 km |
43:43 |
6:00 |
|
| 2/19/2016 |
Run |
Gym workout - EZ |
Easy |
4.5 km |
30:00 |
6:41 |
|
| 2/18/2016 |
Run |
Gym workout - EZ |
Easy |
4.5 km |
30:00 |
6:37 |
|
| 2/18/2016 |
Run |
sg long hill sprint 4x |
Hill |
0.2 km |
0:32 |
3:20 |
|
| 2/17/2016 |
Run |
Gym workout - Interval |
Interval |
7.0 km |
40:00 |
5:45 |
|
| 2/14/2016 |
Run |
sg long 10x - 11/1.5 |
Long |
16.0 km |
1:41:48 |
6:22 |
|
| 2/4/2016 |
Run |
Gym workout - Repeats |
Fartlek |
5.1 km |
30:00 |
5:56 |
|
| 1/28/2016 |
Run |
Sg Long Backhills |
Easy |
5.2 km |
39:29 |
7:38 |
|
| 1/27/2016 |
Run |
Gym workout - EZ |
Easy |
5.2 km |
32:00 |
6:13 |
|
| 1/27/2016 |
Run |
Sg Long Hill Spring 3x |
Hill |
0.1 km |
0:30 |
4:10 |
|
| 1/26/2016 |
Run |
Gym workout - Repeats |
Fartlek |
5.0 km |
30:00 |
5:58 |
|
| 1/24/2016 |
Run |
Sg Long 11x - 11/1 |
Long |
15.9 km |
1:39:43 |
6:16 |
|
| 1/15/2016 |
Run |
Gym workout - EZ |
Easy |
5.1 km |
33:00 |
6:33 |
|
| 12/27/2015 |
Run |
Solaris - To |
Long |
8.6 km |
51:27 |
5:59 |
|