Workouts


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