Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
8/2/2017 |
Run |
Hickam |
Tempo |
6.0 mi |
49:24 |
8:12 |
|
8/3/2017 |
Run |
Ala Wai Loop |
Easy |
5.2 mi |
44:16 |
8:30 |
|
8/6/2017 |
Run |
Boca 15K |
Race |
15.0 km |
1:10:45 |
7:36 |
|
8/9/2017 |
Run |
Schofield Track |
Easy |
1.0 mi |
9:03 |
8:43 |
|
8/9/2017 |
Run |
Schofield Track |
Interval |
4.7 mi |
43:52 |
9:22 |
|
8/9/2017 |
Run |
Schofield Track |
Easy |
1.0 mi |
9:35 |
9:18 |
|
8/12/2017 |
Run |
Kahala out and back |
Easy |
2.1 mi |
19:26 |
9:05 |
|
8/12/2017 |
Run |
4 x 1 mile 1 min rest |
Interval |
4.2 mi |
34:11 |
8:15 |
|
8/12/2017 |
Run |
Kahala out and back |
Easy |
1.7 mi |
15:50 |
9:10 |
|
8/14/2017 |
Run |
Kahala out and back |
Easy |
4.3 mi |
38:40 |
9:00 |
|
8/16/2017 |
Run |
Monsarrat |
Hill |
6.6 mi |
1:04:06 |
9:42 |
|
8/18/2017 |
Run |
Kahala out and back |
Tempo |
8.0 mi |
1:04:45 |
8:06 |
|
8/20/2017 |
Run |
Hawaii Kai |
Long |
13.0 mi |
1:47:47 |
8:18 |
|
8/25/2017 |
Run |
Warm up |
Easy |
1.0 mi |
8:54 |
8:44 |
|
8/25/2017 |
Run |
10 x 800 |
Interval |
5.4 mi |
46:15 |
8:33 |
|
8/25/2017 |
Run |
Cool down |
Easy |
1.0 mi |
9:17 |
9:07 |
|
8/27/2017 |
Run |
Diamond Head Loop |
Long |
10.0 mi |
1:24:33 |
8:27 |
|
8/29/2017 |
Run |
Warm up |
Easy |
1.6 mi |
14:42 |
9:02 |
|
8/29/2017 |
Run |
Kahala out and back |
Interval |
3.6 mi |
30:00 |
8:15 |
|
8/29/2017 |
Run |
Cool down |
Easy |
2.2 mi |
20:09 |
9:00 |
|
8/30/2017 |
Run |
Kahala out and back |
Easy |
4.3 mi |
38:28 |
8:57 |
|
9/1/2017 |
Run |
Warm up |
Easy |
1.1 mi |
5:39 |
5:09 |
|
9/1/2017 |
Run |
Ala Wai Loop |
Interval |
2.0 mi |
16:00 |
8:05 |
|
9/1/2017 |
Run |
Cool down |
Easy |
1.9 mi |
17:12 |
9:15 |
|
9/3/2017 |
Run |
Runners High 20K |
Race |
20.0 km |
1:35:55 |
7:44 |
|
9/6/2017 |
Run |
Warm up |
Easy |
1.6 mi |
14:09 |
8:48 |
|
9/6/2017 |
Run |
5x1 mile, 4x400 |
Interval |
6.4 mi |
53:33 |
8:22 |
|
9/6/2017 |
Run |
Cool down |
Easy |
1.7 mi |
14:57 |
9:01 |
|
9/9/2017 |
Run |
Warm up |
Easy |
2.0 mi |
13:09 |
6:35 |
|
9/11/2017 |
Run |
Kahala out and back |
Easy |
5.2 mi |
44:12 |
8:31 |
|
9/12/2017 |
Run |
Sierra Drive |
Hill |
6.1 mi |
53:39 |
8:50 |
|
9/13/2017 |
Run |
Kahala out and back |
Easy |
5.2 mi |
45:06 |
8:41 |
|
9/15/2017 |
Run |
Warm up |
Easy |
1.4 mi |
11:31 |
8:11 |
|
9/15/2017 |
Run |
12 x 800 |
Interval |
6.5 mi |
55:39 |
8:33 |
|
9/15/2017 |
Run |
Cool down |
Easy |
1.6 mi |
14:01 |
8:40 |
|
9/16/2017 |
Run |
Kahala out and back |
Long |
12.0 mi |
1:40:15 |
8:22 |
|
9/19/2017 |
Run |
Kahala out and back |
Easy |
7.3 mi |
1:02:26 |
8:34 |
|
9/20/2017 |
Run |
Warm up |
Easy |
1.5 mi |
13:10 |
8:33 |
|
9/20/2017 |
Run |
20 x 400 |
Interval |
5.0 mi |
35:51 |
7:09 |
|
9/20/2017 |
Run |
Cool down |
Easy |
1.7 mi |
14:18 |
8:25 |
|
9/22/2017 |
Run |
Hawaii Kai |
Long |
14.0 mi |
1:57:24 |
8:22 |
|
9/23/2017 |
Run |
Kahala out and back |
Easy |
5.2 mi |
45:42 |
8:47 |
|
9/24/2017 |
Run |
Kahala out and back |
Easy |
5.2 mi |
47:10 |
9:04 |
|
9/26/2017 |
Run |
Warm up |
Easy |
1.8 mi |
15:30 |
8:49 |
|
9/26/2017 |
Run |
4 x 1 mile 2 min rest |
Interval |
4.2 mi |
34:47 |
8:15 |
|
9/26/2017 |
Run |
Cool down |
Easy |
1.3 mi |
11:57 |
9:03 |
|
9/28/2017 |
Run |
Capital Crescent Trail |
Long |
12.0 mi |
1:36:58 |
8:05 |
|
9/29/2017 |
Run |
Valley Forge |
Easy |
6.1 mi |
51:57 |
8:35 |
|
10/3/2017 |
Run |
Warm up |
Easy |
1.5 mi |
13:15 |
8:43 |
|
10/3/2017 |
Run |
10 x 2 min |
Interval |
3.9 mi |
30:00 |
7:41 |
|
10/3/2017 |
Run |
Cool down |
Easy |
1.6 mi |
14:23 |
8:57 |
|
10/6/2017 |
Run |
Laurel |
Easy |
4.6 mi |
39:12 |
8:36 |
|
10/8/2017 |
Run |
Warm up |
Easy |
0.8 mi |
6:44 |
8:26 |
|
10/8/2017 |
Run |
Army Ten Miler |
Race |
10.0 mi |
1:20:21 |
8:03 |
|
10/12/2017 |
Run |
4 mile steady state |
Easy |
6.0 mi |
47:42 |
7:55 |
|
10/12/2017 |
Run |
Cool down |
Easy |
2.0 mi |
17:35 |
8:45 |
|
10/13/2017 |
Run |
Hawaii Kai |
Long |
14.0 mi |
2:05:38 |
8:57 |
|
10/18/2017 |
Run |
Sierra Drive |
Hill |
6.1 mi |
51:52 |
8:29 |
|
10/22/2017 |
Run |
Warm up |
Easy |
0.7 mi |
6:36 |
9:11 |
|
10/22/2017 |
Run |
HMSA 30K |
Race |
30.0 km |
2:29:34 |
8:02 |
|
10/22/2017 |
Run |
Cool down |
Easy |
0.8 mi |
7:57 |
9:57 |
|
10/24/2017 |
Run |
Warm up |
Easy |
1.2 mi |
10:27 |
9:06 |
|
10/24/2017 |
Run |
8 x 1 mile |
Interval |
8.2 mi |
1:06:43 |
8:07 |
|
10/24/2017 |
Run |
Cool down |
Easy |
1.6 mi |
14:50 |
9:10 |
|
11/2/2017 |
Run |
Warm up |
Easy |
1.7 mi |
14:04 |
8:17 |
|
11/2/2017 |
Run |
2 x 2 miles |
Interval |
4.1 mi |
31:14 |
7:37 |
|
11/2/2017 |
Run |
1 mile |
Interval |
1.0 mi |
7:05 |
7:01 |
|
11/2/2017 |
Run |
Cool down |
Easy |
1.8 mi |
15:27 |
8:47 |
|
11/9/2017 |
Run |
Warm up |
Easy |
1.7 mi |
13:47 |
8:22 |
|
11/9/2017 |
Run |
16 x 400 |
Interval |
4.0 mi |
27:45 |
6:57 |
|
11/9/2017 |
Run |
Cool down |
Easy |
1.6 mi |
12:21 |
7:43 |
|
11/11/2017 |
Run |
Kapiolani Park |
Easy |
4.1 mi |
35:50 |
8:45 |
|
11/15/2017 |
Run |
Warm up |
Easy |
1.7 mi |
14:56 |
8:41 |
|
11/15/2017 |
Run |
4 x 1 mile |
Interval |
4.0 mi |
27:49 |
6:58 |
|
11/15/2017 |
Run |
Cool down |
Easy |
1.7 mi |
14:50 |
8:35 |
|
11/20/2017 |
Run |
Warm up |
Easy |
1.6 mi |
14:30 |
8:51 |
|
11/20/2017 |
Run |
3 x 10' at tempo |
Interval |
4.3 mi |
30:00 |
6:59 |
|
11/20/2017 |
Run |
Cool down |
Easy |
1.7 mi |
15:24 |
8:52 |
|
11/23/2017 |
Run |
Kapiolani Park |
Easy |
3.0 mi |
25:51 |
8:32 |
|
12/23/2017 |
Run |
Kahala out and back |
Easy |
3.6 mi |
29:40 |
8:14 |
|
12/28/2017 |
Run |
Quick warm up |
Easy |
0.5 mi |
4:24 |
9:09 |
|
12/28/2017 |
Run |
Sierra Drive Interval |
Hill |
2.6 mi |
25:03 |
9:36 |
|
12/28/2017 |
Run |
Down Sierra |
Easy |
2.5 mi |
20:48 |
8:20 |
|
1/2/2018 |
Run |
Warm up |
Easy |
1.8 mi |
15:17 |
8:39 |
|
1/2/2018 |
Run |
10 x 90 sec Monsarrat |
Hill |
3.9 mi |
34:07 |
8:41 |
|
1/2/2018 |
Run |
Cool down |
Easy |
1.4 mi |
12:01 |
8:36 |
|
1/4/2018 |
Run |
Kahala Loop |
Long |
9.0 mi |
1:13:24 |
8:09 |
|
|