| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/17/2009 |
Run |
RC Summer Night |
Race |
5.0 km |
28:34 |
5:43 |
 |
| 1/1/2010 |
Run |
Springbank Park |
Easy |
5.0 km |
34:32 |
6:55 |
|
| 1/3/2010 |
Run |
Home 5k Griffith 2 loops |
Long |
10.0 km |
1:18:52 |
7:53 |
|
| 1/5/2010 |
Run |
Treadmill |
Interval |
4.0 km |
|
|
|
| 1/8/2010 |
Run |
DIsney |
Easy |
3.0 km |
20:10 |
6:41 |
|
| 1/8/2010 |
Run |
DIsney |
Interval |
0.1 km |
0:28 |
4:13 |
|
| 1/8/2010 |
Run |
DIsney |
Interval |
0.1 km |
0:29 |
4:04 |
|
| 1/8/2010 |
Run |
DIsney |
Interval |
0.1 km |
0:31 |
4:23 |
|
| 1/8/2010 |
Run |
DIsney |
Interval |
0.1 km |
0:30 |
4:13 |
|
| 1/9/2010 |
Run |
DIsney |
Race |
21.1 km |
2:18:24 |
6:34 |
|
| 1/12/2010 |
Run |
warmup |
Easy |
1.4 km |
11:14 |
7:48 |
|
| 1/12/2010 |
Run |
Quinella Rd (i K Hills) |
Hill |
4.7 km |
33:40 |
7:15 |
|
| 1/13/2010 |
Run |
Home 4k |
Easy |
4.0 km |
30:46 |
7:41 |
|
| 1/14/2010 |
Run |
warmup |
Easy |
0.9 km |
6:00 |
6:50 |
|
| 1/14/2010 |
Run |
warmup |
Easy |
1.0 km |
7:51 |
7:46 |
|
| 1/14/2010 |
Run |
Quinella Rd (500k hills) |
Hill |
3.9 km |
27:55 |
7:11 |
|
| 1/14/2010 |
Run |
cooldown |
Easy |
1.1 km |
7:28 |
6:52 |
|
| 1/16/2010 |
Run |
Springbank Park |
Long |
12.6 km |
1:29:22 |
7:05 |
|
| 1/17/2010 |
Run |
Springbank Park |
Easy |
6.5 km |
45:26 |
6:59 |
|
| 1/17/2010 |
Run |
Springbank Park |
Interval |
0.1 km |
0:36 |
4:59 |
|
| 1/17/2010 |
Run |
Springbank Park |
Interval |
0.1 km |
0:33 |
4:35 |
|
| 1/17/2010 |
Run |
Springbank Park |
Interval |
0.1 km |
0:33 |
4:36 |
|
| 1/17/2010 |
Run |
Springbank Park |
Interval |
0.1 km |
0:33 |
4:36 |
|
| 1/19/2010 |
Run |
Harris Park short hills |
Hill |
5.4 km |
39:00 |
7:14 |
|
| 1/20/2010 |
Run |
Home 6k |
Easy |
6.1 km |
45:01 |
7:23 |
|
| 1/21/2010 |
Run |
Harris Park /Museum |
Hill |
4.5 km |
40:56 |
9:06 |
|
| 1/22/2010 |
Run |
Tampa |
Easy |
6.9 km |
49:02 |
7:06 |
|
| 1/22/2010 |
Run |
Tampa |
Interval |
0.1 km |
0:32 |
4:51 |
|
| 1/22/2010 |
Run |
Tampa |
Interval |
0.1 km |
0:32 |
4:47 |
|
| 1/22/2010 |
Run |
Tampa |
Interval |
0.1 km |
0:33 |
4:34 |
|
| 1/22/2010 |
Run |
Tampa |
Interval |
0.1 km |
0:31 |
4:38 |
|
| 1/23/2010 |
Run |
Treadmill |
Long |
7.0 km |
52:00 |
7:26 |
|
| 1/23/2010 |
Run |
Tampa |
Long |
6.8 km |
46:56 |
6:55 |
|
| 1/24/2010 |
Run |
Tampa |
Long |
8.0 km |
58:23 |
7:18 |
|
| 1/26/2010 |
Run |
Quinella Rd (i K Hills) |
Hill |
5.5 km |
25:22 |
4:37 |
|
| 1/27/2010 |
Run |
Home 6k |
Easy |
6.1 km |
45:07 |
7:21 |
|
| 1/28/2010 |
Run |
Guy Lombardo |
Easy |
0.8 km |
5:39 |
6:44 |
|
| 1/29/2010 |
Run |
Treadmill |
Hill |
5.0 km |
39:25 |
7:53 |
|
| 1/30/2010 |
Run |
Springbank Park |
Long |
12.0 km |
1:26:43 |
7:14 |
|
| 2/1/2010 |
Run |
Home 6k |
Easy |
6.0 km |
45:03 |
7:31 |
|
| 2/1/2010 |
Run |
Treadmill |
Easy |
3.2 km |
22:25 |
7:01 |
|
| 2/2/2010 |
Run |
Guy Lombardo |
Easy |
1.1 km |
8:16 |
7:15 |
|
| 2/2/2010 |
Run |
Turnaround Hill repeats |
Hill |
4.0 km |
30:27 |
7:33 |
|
| 2/2/2010 |
Run |
Guy Lombardo |
Easy |
1.2 km |
8:40 |
7:03 |
|
| 2/3/2010 |
Run |
Home 4k |
Easy |
4.0 km |
30:48 |
7:42 |
|
| 2/3/2010 |
Run |
Sarnia Road |
Easy |
2.0 km |
15:21 |
7:41 |
|
| 2/4/2010 |
Run |
warmup |
Easy |
0.9 km |
6:16 |
6:45 |
|
| 2/4/2010 |
Run |
Guy Lombardo |
Tempo |
5.5 km |
37:02 |
6:42 |
|
| 2/6/2010 |
Run |
Springbank Park |
Long |
25.2 km |
3:10:29 |
7:35 |
|
| 2/7/2010 |
Run |
Home |
Interval |
0.1 km |
0:33 |
4:35 |
|
| 2/7/2010 |
Run |
Home 6k |
Easy |
6.0 km |
45:06 |
7:31 |
|
| 2/7/2010 |
Run |
Home |
Interval |
0.1 km |
0:36 |
5:30 |
|
| 2/7/2010 |
Run |
Home |
Interval |
0.1 km |
0:39 |
5:27 |
|
| 2/7/2010 |
Run |
Home |
Interval |
0.1 km |
0:38 |
4:31 |
|
| 2/9/2010 |
Run |
warmup |
Easy |
0.9 km |
6:35 |
7:01 |
|
| 2/9/2010 |
Run |
warmup |
Easy |
0.9 km |
6:12 |
6:58 |
|
| 2/9/2010 |
Run |
Guy Lombardo |
Tempo |
2.9 km |
20:37 |
7:09 |
|
| 2/10/2010 |
Run |
Treadmill |
Tempo |
5.3 km |
35:01 |
6:38 |
|
| 2/11/2010 |
Run |
Treadmill |
Easy |
1.6 km |
11:33 |
7:14 |
|
| 2/11/2010 |
Run |
warmup |
Easy |
0.9 km |
6:04 |
7:09 |
|
| 2/11/2010 |
Run |
Guy Lombardo |
Easy |
1.4 km |
9:42 |
6:48 |
|
| 2/11/2010 |
Run |
Turnaround Hill repeats |
Hill |
2.2 km |
17:29 |
7:51 |
|
| 2/11/2010 |
Run |
cooldown |
Easy |
1.4 km |
9:47 |
6:51 |
|
| 2/13/2010 |
Run |
Springbank Park |
Long |
30.0 km |
3:56:17 |
7:53 |
|
| 2/14/2010 |
Run |
Home 6k |
Easy |
6.0 km |
46:02 |
7:41 |
|
| 2/14/2010 |
Run |
Home |
Interval |
0.1 km |
0:39 |
5:28 |
|
| 2/14/2010 |
Run |
Home |
Interval |
0.1 km |
0:39 |
5:24 |
|
| 2/14/2010 |
Run |
Home |
Interval |
0.1 km |
0:32 |
4:55 |
|
| 2/14/2010 |
Run |
Home |
Interval |
0.1 km |
0:29 |
4:20 |
|
| 2/15/2010 |
Run |
Treadmill |
Easy |
2.4 km |
16:00 |
6:40 |
|
| 2/16/2010 |
Run |
warmup |
Easy |
0.9 km |
5:55 |
6:54 |
|
| 2/16/2010 |
Run |
warmup |
Easy |
0.2 km |
1:14 |
6:54 |
|
| 2/16/2010 |
Run |
Guy Lombardo |
Interval |
0.9 km |
5:08 |
5:59 |
|
| 2/16/2010 |
Run |
Guy Lombardo |
Interval |
0.8 km |
5:05 |
6:13 |
|
| 2/16/2010 |
Run |
Guy Lombardo |
Interval |
0.8 km |
5:03 |
6:11 |
|
| 2/16/2010 |
Run |
Guy Lombardo |
Interval |
0.8 km |
5:39 |
6:44 |
|
| 2/16/2010 |
Run |
cooldown |
Easy |
0.3 km |
1:56 |
6:56 |
|
| 2/18/2010 |
Run |
warmup |
Easy |
1.2 km |
8:56 |
7:13 |
|
| 2/18/2010 |
Run |
Wonderland 450m (sprinbank to 1st light) |
Hill |
3.5 km |
25:55 |
7:26 |
|
| 2/18/2010 |
Run |
cooldown |
Easy |
0.3 km |
1:48 |
6:26 |
|
| 2/19/2010 |
Run |
Treadmill |
Easy |
2.4 km |
16:00 |
6:40 |
|
| 2/20/2010 |
Run |
Springbank Park |
Long |
35.0 km |
4:41:16 |
8:03 |
|
| 2/21/2010 |
Run |
Real Chilly Agriplex |
Easy |
4.8 km |
34:57 |
7:22 |
|
| 2/21/2010 |
Run |
Strides |
Interval |
0.1 km |
0:33 |
4:39 |
|
| 2/21/2010 |
Run |
Strides |
Interval |
0.1 km |
0:34 |
4:48 |
|
| 2/21/2010 |
Run |
Strides |
Interval |
0.1 km |
0:34 |
4:45 |
|
| 2/21/2010 |
Run |
Strides |
Interval |
0.1 km |
0:30 |
4:37 |
|
| 2/23/2010 |
Run |
warmup |
Easy |
2.0 km |
14:05 |
7:01 |
|
| 2/23/2010 |
Run |
Guy Lombardo |
Interval |
1.6 km |
11:58 |
7:26 |
|
| 2/23/2010 |
Run |
cooldown |
Easy |
1.1 km |
7:54 |
7:16 |
|
| 2/26/2010 |
Run |
Treadmill |
Interval |
2.5 km |
|
|
|
| 2/27/2010 |
Run |
Home |
Easy |
2.0 km |
16:32 |
8:14 |
|
| 2/27/2010 |
Run |
Home |
Interval |
0.1 km |
0:31 |
4:23 |
|
| 2/27/2010 |
Run |
Home |
Interval |
0.1 km |
0:34 |
5:07 |
|
| 2/27/2010 |
Run |
Home |
Interval |
0.1 km |
0:32 |
4:27 |
|
| 2/27/2010 |
Run |
Home |
Interval |
0.1 km |
0:34 |
4:45 |
|
| 2/28/2010 |
Run |
Home |
Easy |
2.0 km |
14:35 |
7:18 |
|
| 2/28/2010 |
Run |
Real Chilly Agriplex |
Race |
5.0 km |
31:12 |
6:15 |
|
| 3/2/2010 |
Run |
warmup |
Easy |
2.0 km |
14:45 |
7:17 |
|
| 3/2/2010 |
Run |
30/30 |
Interval |
2.2 km |
15:13 |
7:03 |
|