| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/16/2004 |
Run |
treadmill @ 1% |
Tempo |
7.0 km |
39:00 |
5:35 |
 |
| 3/17/2004 |
Run |
Treadmill @ 2% |
Easy |
7.0 km |
40:39 |
5:49 |
|
| 3/18/2004 |
Run |
Treadmill @ 2% |
Easy |
5.0 km |
28:49 |
5:46 |
|
| 3/20/2004 |
Run |
Corkstown |
Long |
11.5 km |
1:04:00 |
5:34 |
|
| 3/21/2004 |
Run |
treadmill @ 1% |
Easy |
5.5 mi |
55:11 |
6:15 |
|
| 3/23/2004 |
Run |
treadmill @ 1% |
Tempo |
7.0 km |
38:18 |
5:29 |
|
| 3/24/2004 |
Run |
treadmill @ 1% |
Easy |
5.0 km |
27:05 |
5:25 |
|
| 3/25/2004 |
Run |
treadmill @ 1% |
Easy |
7.0 km |
39:18 |
5:37 |
|
| 3/27/2004 |
Run |
Corkstown |
Easy |
10.4 km |
51:56 |
5:00 |
|
| 3/28/2004 |
Run |
Kanata Ave - Walden |
Long |
9.0 km |
57:07 |
6:21 |
|
| 3/30/2004 |
Run |
Kudson - Beaverbrook |
Easy |
7.0 km |
33:47 |
4:50 |
|
| 3/31/2004 |
Run |
treadmill @ 1% |
Easy |
5.0 km |
27:13 |
5:27 |
|
| 4/1/2004 |
Run |
Sports/4 Speed Class |
Interval |
5.0 km |
|
|
|
| 4/3/2004 |
Run |
Kanata Ave - Walden |
Easy |
13.0 km |
1:05:48 |
5:04 |
|
| 4/4/2004 |
Run |
Treadmill @ 0% |
Long |
12.0 km |
1:20:00 |
6:40 |
|
| 4/6/2004 |
Run |
Kanata Ave - Walden |
Easy |
9.0 km |
44:04 |
4:54 |
|
| 4/7/2004 |
Run |
treadmill @ 1% |
Easy |
7.0 km |
36:45 |
5:15 |
|
| 4/8/2004 |
Run |
Sports/4 Speed Class |
Hill |
5.0 km |
|
|
|
| 4/10/2004 |
Run |
Watts Creek - Shirly's Bay |
Easy |
14.0 km |
1:11:27 |
5:07 |
|
| 4/11/2004 |
Run |
Terry Fox-Richardson-Huntmar |
Long |
10.5 km |
58:00 |
5:32 |
|
| 4/13/2004 |
Run |
treadmill @ 1% |
Easy |
7.0 km |
36:13 |
5:11 |
|
| 4/14/2004 |
Run |
Kanata Ave - Walden |
Easy |
9.0 km |
43:13 |
4:49 |
|
| 4/15/2004 |
Run |
Sports/4 Speed Class |
Interval |
7.0 km |
|
|
|
| 4/17/2004 |
Run |
Golburn Force Road etc |
Easy |
14.7 km |
1:22:00 |
5:35 |
|
| 4/18/2004 |
Run |
Terry Fox-Richardson-Huntmar |
Easy |
12.0 km |
1:05:48 |
5:29 |
|
| 4/20/2004 |
Run |
Kanata Ave - Walden |
Easy |
9.0 km |
42:10 |
4:42 |
|
| 4/21/2004 |
Run |
Kanata Ave - Walden |
Easy |
9.5 km |
47:00 |
4:57 |
|
| 4/22/2004 |
Run |
Sports/4 Speed Class |
Easy |
7.0 km |
|
|
|
| 4/24/2004 |
Run |
Watts to Trans to QNX |
Easy |
14.0 km |
1:14:30 |
5:20 |
|
| 4/25/2004 |
Run |
Kanata Ave - Walden |
Long |
12.0 km |
1:07:14 |
5:37 |
|
| 4/27/2004 |
Run |
Kanata Ave - Walden |
Easy |
10.0 km |
46:40 |
4:40 |
|
| 4/28/2004 |
Run |
Watts to Bridge |
Easy |
8.0 km |
42:55 |
5:22 |
|
| 4/29/2004 |
Run |
Sports/4 Speed Class |
Interval |
8.0 km |
|
|
|
| 5/1/2004 |
Run |
+ Knudson |
Easy |
16.0 km |
1:20:00 |
5:00 |
|
| 5/2/2004 |
Run |
Kanata - Walden - Leacock |
Long |
10.0 km |
55:50 |
5:35 |
|
| 5/4/2004 |
Run |
Leacock |
Interval |
9.0 km |
|
|
|
| 5/5/2004 |
Run |
Leacock |
Easy |
4.0 km |
17:20 |
4:20 |
|
| 5/6/2004 |
Run |
Sports/4 Speed Class |
Interval |
9.0 km |
|
|
|
| 5/8/2004 |
Run |
Watts Creek - Shirly's Bay |
Easy |
14.0 km |
1:10:44 |
5:04 |
|
| 5/9/2004 |
Run |
Watts to Moodie |
Long |
12.5 km |
1:11:00 |
5:41 |
|
| 5/11/2004 |
Run |
Corkstown |
Hill |
7.5 km |
|
|
|
| 5/12/2004 |
Run |
Kanata Ave - Knudson |
Easy |
7.0 km |
36:36 |
5:14 |
|
| 5/13/2004 |
Run |
Sports/4 Speed Class |
Interval |
7.5 km |
|
|
|
| 5/15/2004 |
Run |
Watts Creek - Shirly's Bay |
Easy |
9.5 km |
50:40 |
5:20 |
|
| 5/16/2004 |
Run |
campeau-terr-walden |
Easy |
10.0 km |
55:00 |
5:30 |
|
| 5/18/2004 |
Run |
Toronto |
Easy |
6.0 km |
30:36 |
5:06 |
|
| 5/19/2004 |
Run |
Toronto |
Easy |
5.0 km |
25:38 |
5:08 |
|
| 5/20/2004 |
Run |
Sports/4 Speed Class |
Tempo |
10.0 km |
45:00 |
4:30 |
|
| 5/22/2004 |
Run |
Random Route |
Long |
12.5 km |
1:05:13 |
5:13 |
|
| 5/23/2004 |
Run |
Random Route |
Long |
10.2 km |
51:55 |
5:07 |
|
| 5/25/2004 |
Run |
Random Route |
Easy |
7.3 km |
34:29 |
4:44 |
|
| 5/26/2004 |
Run |
watts |
Easy |
8.2 km |
42:24 |
5:10 |
|
| 5/27/2004 |
Run |
Random Route |
Easy |
4.0 km |
21:20 |
5:20 |
|
| 5/29/2004 |
Run |
mds 10K |
Race |
10.0 km |
46:13 |
4:38 |
|
| 5/30/2004 |
Run |
watts |
Long |
10.9 km |
1:00:36 |
5:35 |
|
| 6/1/2004 |
Run |
Random Route |
Easy |
7.6 km |
35:11 |
4:38 |
|
| 6/2/2004 |
Run |
Random Route |
Easy |
10.2 km |
51:08 |
5:02 |
|
| 6/3/2004 |
Run |
Random Route |
Easy |
7.5 km |
33:39 |
4:29 |
|
| 6/5/2004 |
Run |
Random Route |
Easy |
10.2 km |
49:30 |
4:51 |
|
| 6/6/2004 |
Run |
Random Route |
Easy |
14.0 km |
1:11:47 |
5:08 |
|
| 6/8/2004 |
Run |
Random Route |
Easy |
7.3 km |
35:11 |
4:48 |
|
| 6/9/2004 |
Run |
Random Route |
Easy |
9.0 km |
42:15 |
4:42 |
|
| 6/10/2004 |
Run |
Random Route |
Easy |
7.0 km |
32:21 |
4:39 |
|
| 6/12/2004 |
Run |
Random Route |
Easy |
5.0 km |
23:12 |
4:39 |
|
| 6/13/2004 |
Run |
Random Route |
Easy |
14.5 km |
1:16:04 |
5:16 |
|
| 6/15/2004 |
Run |
Random Route |
Easy |
6.0 km |
29:28 |
4:55 |
|
| 6/16/2004 |
Run |
Random Route |
Easy |
6.8 km |
33:52 |
5:02 |
|
| 6/19/2004 |
Run |
Random Route |
Easy |
7.3 km |
34:36 |
4:44 |
|
| 6/20/2004 |
Run |
Random Route |
Easy |
8.2 km |
43:15 |
5:16 |
|
| 6/22/2004 |
Run |
Random Route |
Easy |
10.0 km |
47:41 |
4:47 |
|
| 6/23/2004 |
Run |
Random Route |
Easy |
7.0 km |
34:29 |
4:54 |
|
| 6/24/2004 |
Run |
Random Route |
Easy |
10.0 km |
45:48 |
4:35 |
|
| 6/26/2004 |
Run |
Random Route |
Easy |
10.0 km |
47:56 |
4:48 |
|
| 6/28/2004 |
Run |
Random Route |
Easy |
10.2 km |
50:13 |
4:57 |
|
| 6/30/2004 |
Run |
Random Route |
Easy |
5.4 km |
26:14 |
4:53 |
|
| 7/1/2004 |
Run |
Random Route |
Easy |
10.0 km |
45:19 |
4:32 |
|
| 7/3/2004 |
Run |
Random Route |
Easy |
5.2 km |
24:38 |
4:43 |
|
| 7/4/2004 |
Run |
Random Route |
Easy |
12.8 km |
1:03:44 |
5:00 |
|
| 7/6/2004 |
Run |
Random Route |
Easy |
8.0 km |
37:47 |
4:44 |
|
| 7/7/2004 |
Run |
Random Route |
Easy |
8.0 km |
41:39 |
5:11 |
|
| 7/8/2004 |
Run |
Random Route |
Easy |
9.2 km |
45:50 |
5:01 |
|
| 7/10/2004 |
Run |
Random Route |
Easy |
7.3 km |
34:57 |
4:47 |
|
| 7/11/2004 |
Run |
Random Route |
Easy |
16.0 km |
1:22:14 |
5:09 |
|
| 7/13/2004 |
Run |
Random Route |
Easy |
10.0 km |
48:47 |
4:53 |
|
| 7/14/2004 |
Run |
Random Route |
Interval |
8.7 km |
42:21 |
4:52 |
|
| 7/16/2004 |
Run |
Random Route |
Easy |
10.0 km |
50:08 |
5:01 |
|
| 7/17/2004 |
Run |
Random Route |
Easy |
6.0 km |
29:43 |
4:58 |
|
| 7/18/2004 |
Run |
Random Route |
Easy |
16.1 km |
1:20:30 |
5:00 |
|
| 7/20/2004 |
Run |
Random Route |
Easy |
9.3 km |
47:33 |
5:09 |
|
| 7/21/2004 |
Run |
Random Route |
Easy |
11.2 km |
54:24 |
4:52 |
|
| 7/22/2004 |
Run |
Random Route |
Easy |
8.0 km |
40:33 |
5:05 |
|
| 7/24/2004 |
Run |
Random Route |
Easy |
11.1 km |
52:23 |
4:44 |
|
| 7/25/2004 |
Run |
Random Route |
Easy |
18.0 km |
1:30:00 |
5:00 |
|
| 7/26/2004 |
Run |
Random Route |
Easy |
8.0 km |
38:20 |
4:48 |
|
| 7/27/2004 |
Run |
Random Route |
Easy |
12.0 km |
59:24 |
4:57 |
|
| 7/28/2004 |
Run |
Random Route |
Easy |
8.0 km |
40:00 |
5:00 |
|
| 7/29/2004 |
Run |
Random Route |
Easy |
12.0 km |
58:05 |
4:51 |
|
| 7/31/2004 |
Run |
Random Route |
Easy |
7.1 km |
33:30 |
4:44 |
|
| 8/1/2004 |
Run |
Random Route |
Easy |
13.5 km |
1:09:13 |
5:08 |
|
| 8/3/2004 |
Run |
Random Route |
Easy |
12.0 km |
57:10 |
4:46 |
|