| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/16/2018 |
Run |
Ala Moana to home |
Easy |
6.2 mi |
54:25 |
8:44 |
 |
| 6/21/2018 |
Run |
2 up, 4 at SS, 2 down |
Interval |
8.0 mi |
1:03:34 |
7:57 |
|
| 6/17/2018 |
Run |
DH loop to highway and back |
Long |
12.0 mi |
1:38:02 |
8:10 |
|
| 6/9/2018 |
Run |
10 miles last at SS |
Long |
10.0 mi |
1:22:14 |
8:13 |
|
| 6/4/2018 |
Run |
Hickam |
Interval |
8.0 mi |
1:03:26 |
7:56 |
|
| 6/2/2018 |
Run |
Kailua |
Long |
10.7 mi |
1:31:12 |
8:30 |
|
| 5/29/2018 |
Run |
Cool down |
Easy |
2.7 mi |
23:41 |
8:45 |
|
| 5/29/2018 |
Run |
2 x 2 miles SS |
Interval |
4.0 mi |
29:33 |
7:24 |
|
| 5/29/2018 |
Run |
Warm up |
Easy |
3.4 mi |
29:13 |
8:42 |
|
| 5/24/2018 |
Run |
W/u, c/d and 30 min SS |
Tempo |
8.0 mi |
1:04:22 |
8:01 |
|
| 5/20/2018 |
Run |
Kahala Loop |
Long |
11.0 mi |
1:31:19 |
8:18 |
|
| 5/15/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:01 |
8:28 |
|
| 5/15/2018 |
Run |
2 x 15' SS |
Interval |
4.1 mi |
30:00 |
7:20 |
|
| 5/15/2018 |
Run |
Warm up |
Easy |
2.0 mi |
17:14 |
8:35 |
|
| 5/11/2018 |
Run |
Kapiolani Park to Kahala |
Long |
11.0 mi |
1:37:27 |
8:52 |
|
| 5/8/2018 |
Run |
Cool down |
Easy |
2.1 mi |
17:57 |
8:43 |
|
| 5/8/2018 |
Run |
5 x 5 min SS |
Interval |
3.5 mi |
25:00 |
7:15 |
|
| 5/8/2018 |
Run |
Cool down |
Easy |
2.0 mi |
18:58 |
9:21 |
|
| 5/1/2018 |
Run |
Cool down |
Easy |
2.1 mi |
17:01 |
8:19 |
|
| 5/1/2018 |
Run |
3 x 1 mile |
Interval |
3.1 mi |
24:24 |
7:47 |
|
| 5/1/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:09 |
8:03 |
|
| 4/24/2018 |
Run |
Cool down |
Easy |
2.1 mi |
18:22 |
8:36 |
|
| 4/24/2018 |
Run |
2 x 10 at SS |
Interval |
2.9 mi |
22:40 |
7:48 |
|
| 4/24/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:56 |
8:26 |
|
| 4/19/2018 |
Run |
treadmill |
Treadmill |
3.0 mi |
34:12 |
11:24 |
|
| 4/15/2018 |
Run |
Boston Common |
Easy |
4.6 mi |
38:18 |
8:24 |
|
| 4/14/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:04 |
8:32 |
|
| 4/14/2018 |
Run |
BAA 5K |
Race |
3.1 mi |
20:36 |
6:35 |
|
| 4/14/2018 |
Run |
Warm up |
Easy |
1.5 mi |
12:10 |
8:10 |
|
| 4/11/2018 |
Run |
2 x 2 miles |
Interval |
5.7 mi |
59:41 |
10:29 |
|
| 4/11/2018 |
Run |
Warm up |
Easy |
1.6 mi |
14:31 |
8:52 |
|
| 4/8/2018 |
Run |
Hapalua Half Marathon |
Race |
13.1 mi |
1:44:17 |
7:58 |
|
| 4/8/2018 |
Run |
Warm up |
Easy |
0.7 mi |
6:13 |
8:38 |
|
| 4/3/2018 |
Run |
Cool down |
Easy |
1.2 mi |
9:41 |
8:22 |
|
| 4/3/2018 |
Run |
8 x 400 |
Interval |
2.0 mi |
12:17 |
6:05 |
|
| 4/3/2018 |
Run |
Warm up |
Easy |
1.1 mi |
9:06 |
8:12 |
|
| 3/28/2018 |
Run |
Cool down |
Easy |
2.1 mi |
17:44 |
8:40 |
|
| 3/28/2018 |
Run |
12 x 90 sec up Monsaratt |
Hill |
5.2 mi |
50:46 |
9:50 |
|
| 3/28/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:45 |
8:20 |
|
| 3/25/2018 |
Run |
Cool down |
Easy |
2.0 mi |
18:27 |
9:11 |
|
| 3/25/2018 |
Run |
Windward Half Marathon |
Race |
13.1 mi |
1:43:02 |
7:52 |
|
| 3/20/2018 |
Run |
Cool down |
Easy |
2.3 mi |
19:48 |
8:37 |
|
| 3/20/2018 |
Run |
10 x 1K |
Interval |
6.2 mi |
42:01 |
6:47 |
|
| 3/20/2018 |
Run |
Warm up |
Easy |
2.3 mi |
19:32 |
8:37 |
|
| 3/16/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:14 |
8:30 |
|
| 3/16/2018 |
Run |
8 x 2:30 around DH |
Interval |
2.8 mi |
20:00 |
7:11 |
|
| 3/16/2018 |
Run |
Warm up |
Easy |
2.0 mi |
17:18 |
8:37 |
|
| 3/11/2018 |
Run |
Cool down |
Easy |
4.0 mi |
36:51 |
9:12 |
|
| 3/11/2018 |
Run |
Warm up |
Easy |
1.2 mi |
13:49 |
11:49 |
|
| 3/11/2018 |
Run |
Rainbow Ekiden Relay |
Race |
3.3 mi |
22:06 |
6:42 |
|
| 3/8/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:16 |
8:31 |
|
| 3/8/2018 |
Run |
1 x 400 |
Interval |
0.3 mi |
1:35 |
6:07 |
|
| 3/8/2018 |
Run |
12 x 400 |
Interval |
3.0 mi |
19:01 |
6:18 |
|
| 3/8/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:07 |
7:59 |
|
| 3/1/2018 |
Run |
Home to Sierra Drive |
Hill |
9.8 mi |
1:26:22 |
8:48 |
|
| 2/25/2018 |
Run |
Cool down |
Easy |
1.3 mi |
13:29 |
10:13 |
|
| 2/25/2018 |
Run |
Kailua 10 miler |
Race |
10.0 mi |
1:17:24 |
7:45 |
|
| 2/25/2018 |
Run |
Warm up |
Easy |
1.6 mi |
14:30 |
8:54 |
|
| 2/19/2018 |
Run |
Great Aloha Run |
Race |
8.1 mi |
57:47 |
7:07 |
|
| 2/19/2018 |
Run |
Warm up |
Easy |
1.2 mi |
11:16 |
9:15 |
|
| 2/12/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:21 |
8:31 |
|
| 2/12/2018 |
Run |
15 x 400 |
Interval |
3.8 mi |
23:35 |
6:18 |
|
| 2/12/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:53 |
8:27 |
|
| 2/10/2018 |
Run |
Kahala Loop |
Long |
11.0 mi |
1:24:39 |
7:42 |
|
| 2/2/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:38 |
8:44 |
|
| 2/2/2018 |
Run |
6 x 1 mile |
Interval |
6.1 mi |
46:53 |
7:40 |
|
| 2/2/2018 |
Run |
Warm up |
Easy |
2.0 mi |
17:51 |
8:45 |
|
| 1/31/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:17 |
8:37 |
|
| 1/31/2018 |
Run |
8 x 800 |
Interval |
4.4 mi |
39:10 |
9:00 |
|
| 1/31/2018 |
Run |
Warm up |
Easy |
2.0 mi |
16:37 |
8:16 |
|
| 1/28/2018 |
Run |
Diamond Head Loop |
Long |
11.1 mi |
1:29:15 |
8:03 |
|
| 1/23/2018 |
Run |
Cool down |
Easy |
2.0 mi |
17:48 |
8:46 |
|
| 1/23/2018 |
Run |
6 x 1 mile |
Interval |
6.0 mi |
42:22 |
7:03 |
|
| 1/23/2018 |
Run |
Warm up |
Easy |
2.0 mi |
17:22 |
8:39 |
|
| 1/20/2018 |
Run |
Cool down |
Easy |
2.0 mi |
18:01 |
8:51 |
|
| 1/20/2018 |
Run |
5 x 1 mile |
Interval |
5.0 mi |
35:04 |
7:01 |
|
| 1/20/2018 |
Run |
Warm up |
Easy |
2.0 mi |
17:19 |
8:37 |
|