| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 6/30/2013 |
Run |
DH |
Easy |
10.4 km |
1:39:46 |
9:34 |
 |
| 11/26/2013 |
Run |
Sg Long 5x |
Easy |
7.4 km |
48:11 |
6:30 |
|
| 11/28/2013 |
Run |
Gym workout |
Easy |
2.0 km |
15:00 |
7:30 |
|
| 12/5/2013 |
Run |
Sg Long 6x |
Easy |
8.9 km |
1:01:39 |
6:58 |
|
| 12/14/2013 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 12/15/2013 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 12/17/2013 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 12/19/2013 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 12/22/2013 |
Run |
Gym workout |
Easy |
5.0 km |
37:30 |
7:30 |
|
| 12/26/2013 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 1/3/2014 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 1/8/2014 |
Run |
Gym workout |
Easy |
4.0 km |
31:00 |
7:45 |
|
| 1/28/2014 |
Run |
Sg Long 3x |
Easy |
4.5 km |
29:49 |
6:41 |
|
| 1/30/2014 |
Run |
FRIM |
Easy |
5.3 km |
45:00 |
8:30 |
|
| 1/30/2014 |
Run |
FRIM |
Easy |
5.3 km |
33:00 |
6:14 |
|
| 3/17/2014 |
Run |
Gym workout |
Easy |
3.0 km |
22:30 |
7:30 |
|
| 3/19/2014 |
Run |
Gym workout |
Easy |
4.0 km |
30:00 |
7:30 |
|
| 5/13/2014 |
Run |
Sg Long 3x |
Easy |
4.5 km |
28:17 |
6:15 |
|
| 5/16/2014 |
Run |
Sg Long 3x |
Easy |
4.5 km |
26:56 |
6:01 |
|
| 5/28/2014 |
Run |
Gym workout |
Easy |
4.0 km |
29:00 |
7:15 |
|
| 5/30/2014 |
Run |
Gym workout |
Easy |
3.0 km |
21:00 |
7:00 |
|
| 6/2/2014 |
Run |
Gym workout |
Easy |
5.0 km |
37:30 |
7:30 |
|
| 6/17/2014 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 6/18/2014 |
Run |
Gym workout |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 7/2/2014 |
Run |
Sg Long 3x |
Easy |
4.5 km |
27:38 |
6:09 |
|
| 7/31/2014 |
Run |
Sg Long 3x |
Easy |
4.5 km |
29:47 |
6:38 |
|
| 10/24/2014 |
Run |
Gym workout |
Easy |
0.5 km |
4:00 |
8:00 |
|
| 2/3/2015 |
Run |
Gym workout |
Easy |
4.0 km |
24:26 |
6:07 |
|
| 3/27/2015 |
Run |
Gym workout |
Easy |
2.0 km |
12:00 |
6:00 |
|
| 3/27/2015 |
Run |
Gym workout |
Easy |
2.0 km |
12:00 |
6:00 |
|
| 4/10/2015 |
Run |
Gym workout |
Easy |
2.0 km |
12:23 |
6:12 |
|
| 4/10/2015 |
Run |
Gym workout |
Easy |
2.0 km |
12:23 |
6:12 |
|
| 4/24/2015 |
Run |
Gym workout |
Easy |
3.2 km |
19:22 |
6:04 |
|
| 5/21/2015 |
Run |
Gym workout |
Easy |
4.6 km |
30:00 |
6:32 |
|
| 3/22/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
22:30 |
7:30 |
|
| 3/23/2016 |
Run |
Gym workout - EZ |
Easy |
3.0 km |
22:30 |
7:30 |
|
| 3/24/2016 |
Run |
Gym workout - EZ |
Easy |
5.3 km |
40:00 |
7:30 |
|
| 3/28/2016 |
Run |
Gym workout - VO2Max test submax |
Easy |
2.4 km |
16:00 |
6:40 |
|
| 3/29/2016 |
Run |
Lake Gardens 4x |
Easy |
9.0 km |
54:04 |
6:00 |
|
| 4/5/2016 |
Run |
Gym workout - EZ |
Easy |
8.6 km |
1:00:00 |
7:01 |
|
| 4/6/2016 |
Run |
Gym workout - EZ |
Easy |
8.2 km |
1:00:00 |
7:22 |
|
| 4/8/2016 |
Run |
Gym workout - EZ |
Easy |
8.2 km |
1:00:00 |
7:22 |
|
| 4/12/2016 |
Run |
Gym workout - EZ |
Easy |
8.5 km |
1:00:00 |
7:04 |
|
| 4/18/2016 |
Run |
Gym workout - EZ |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 4/20/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.7 km |
1:00:00 |
6:57 |
|
| 5/6/2016 |
Run |
Sg Long 4x |
Easy |
5.9 km |
35:29 |
6:01 |
|
| 5/23/2016 |
Run |
Sg Long 4x |
Easy |
5.9 km |
36:21 |
6:09 |
|
| 5/24/2016 |
Run |
Sg Long 5x |
Easy |
7.3 km |
45:00 |
6:11 |
|
| 5/25/2016 |
Run |
Sg Long 5x |
Easy |
7.3 km |
43:45 |
5:58 |
|
| 5/27/2016 |
Run |
Sg Long 4x |
Easy |
5.9 km |
35:26 |
6:02 |
|
| 5/30/2016 |
Run |
Gym workout - EZ/D |
Easy |
8.9 km |
1:00:00 |
6:44 |
|
| 6/1/2016 |
Run |
Gym workout - EZ/D |
Easy |
9.1 km |
1:00:00 |
6:38 |
|
| 6/2/2016 |
Run |
Sg Long 4x |
Easy |
5.9 km |
35:43 |
6:06 |
|
| 6/6/2016 |
Run |
Sg Long 5x |
Easy |
7.3 km |
43:25 |
5:55 |
|
| 6/7/2016 |
Run |
Sg Long 6x |
Easy |
8.8 km |
52:46 |
6:02 |
|
| 6/9/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:02:22 |
6:08 |
|
| 6/10/2016 |
Run |
Sg Long 3x |
Easy |
4.5 km |
27:19 |
6:07 |
|
| 6/13/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:02:43 |
6:09 |
|
| 6/15/2016 |
Run |
Gym workout - EZ/D |
Easy |
7.5 km |
50:00 |
6:43 |
|
| 6/16/2016 |
Run |
Sg Long 3x |
Easy |
4.4 km |
26:23 |
5:57 |
|
| 6/17/2016 |
Run |
Sg Long Shoplot - with some trail |
Easy |
5.1 km |
31:54 |
6:18 |
|
| 6/17/2016 |
Run |
Sg Long 1x |
Easy |
1.7 km |
10:20 |
6:12 |
|
| 6/19/2016 |
Run |
Gym workout - EZ/D |
Easy |
9.3 km |
1:00:00 |
6:29 |
|
| 6/20/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:01:35 |
6:04 |
|
| 6/20/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:04:00 |
6:16 |
|
| 7/1/2016 |
Run |
Gym workout - EZ/D |
Easy |
6.4 km |
45:00 |
7:05 |
|
| 7/28/2016 |
Run |
Sg Long 7x + 5ST |
Easy |
10.2 km |
1:04:29 |
6:21 |
|
| 8/1/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:06:02 |
6:31 |
|
| 8/4/2016 |
Run |
Sg Long 3x |
Easy |
4.4 km |
29:05 |
6:35 |
|
| 8/4/2016 |
Run |
Sg Long |
Easy |
0.6 km |
3:50 |
6:25 |
|
| 8/5/2016 |
Run |
Sg Long 3x+ |
Easy |
5.1 km |
31:25 |
6:12 |
|
| 8/8/2016 |
Run |
Sg Long 5x |
Easy |
7.4 km |
47:28 |
6:27 |
|
| 8/9/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:06:59 |
6:35 |
|
| 8/15/2016 |
Run |
Sg Long 7x 7/1 |
Easy |
10.2 km |
1:04:46 |
6:21 |
|
| 8/25/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:04:20 |
6:20 |
|
| 9/1/2016 |
Run |
Sg Long 7x |
Easy |
10.2 km |
1:05:37 |
6:26 |
|
| 9/2/2016 |
Run |
Sg Long 3x+ |
Easy |
5.2 km |
31:19 |
6:04 |
|
| 10/25/2016 |
Run |
Gym workout - EZ |
Easy |
8.0 km |
1:00:00 |
7:30 |
|
| 11/17/2013 |
Run |
Gym workout |
Hill |
8.0 km |
1:00:00 |
7:30 |
|
| 3/19/2014 |
Run |
Gym workout |
Hill |
4.0 km |
30:00 |
7:30 |
|
| 5/28/2014 |
Run |
Gym workout |
Hill |
4.0 km |
32:00 |
8:00 |
|
| 6/2/2014 |
Run |
Gym workout |
Hill |
3.0 km |
24:00 |
8:00 |
|
| 11/11/2014 |
Run |
Sg Long Hill Repeat 5x |
Hill |
6.5 km |
39:54 |
6:12 |
|
| 11/19/2014 |
Run |
Sg Long Hill Repeat 5x |
Hill |
5.5 km |
34:55 |
6:20 |
|
| 1/13/2015 |
Run |
Sg Long Hill Repeat 6x |
Hill |
2.7 km |
20:02 |
7:19 |
|
| 3/28/2016 |
Run |
Gym workout - VO2Max test max |
Hill |
1.9 km |
14:00 |
7:30 |
|
| 5/27/2016 |
Run |
Hill Reps 180m x4 |
Hill |
1.6 km |
16:03 |
9:48 |
|
| 6/2/2016 |
Run |
Hill Reps 180m x8 |
Hill |
3.0 km |
22:26 |
7:29 |
|
| 6/10/2016 |
Run |
Hill Reps 180m x9 |
Hill |
3.1 km |
22:57 |
7:27 |
|
| 6/16/2016 |
Run |
Hill Reps 180m x10 |
Hill |
3.7 km |
27:54 |
7:29 |
|
| 6/23/2016 |
Run |
Hill Reps 180m x12 |
Hill |
4.5 km |
32:28 |
7:15 |
|
| 11/28/2013 |
Run |
Gym workout |
Interval |
6.0 km |
42:05 |
7:01 |
|
| 12/22/2013 |
Run |
Gym workout |
Interval |
3.0 km |
22:00 |
7:20 |
|
| 1/8/2014 |
Run |
Gym workout |
Interval |
4.0 km |
26:00 |
6:30 |
|
| 3/17/2014 |
Run |
Gym workout |
Interval |
5.0 km |
33:00 |
6:36 |
|
| 9/17/2014 |
Run |
Gym workout |
Interval |
4.0 km |
26:34 |
6:39 |
|
| 10/15/2014 |
Run |
Gym workout |
Interval |
5.0 km |
32:15 |
6:27 |
|
| 10/23/2014 |
Run |
Gym workout |
Interval |
5.0 km |
32:00 |
6:24 |
|
| 10/30/2014 |
Run |
Sungai Long |
Interval |
5.0 km |
32:03 |
6:25 |
|
| 11/7/2014 |
Run |
Gym workout |
Interval |
5.0 km |
32:18 |
6:27 |
|