| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 9/24/2011 |
Run |
spingbank |
Interval |
0.1 km |
0:25 |
3:49 |
 |
| 9/24/2011 |
Run |
Springbank |
Interval |
0.1 km |
0:28 |
4:11 |
|
| 9/24/2011 |
Run |
spingbank |
Interval |
0.1 km |
0:26 |
4:16 |
|
| 9/24/2011 |
Run |
spingbank |
Interval |
0.1 km |
0:28 |
4:17 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:49 |
4:25 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:53 |
4:42 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:56 |
4:43 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:55 |
4:48 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:55 |
4:49 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:57 |
4:52 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:58 |
4:54 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:01 |
4:56 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:02 |
4:57 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:59 |
4:57 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:02 |
4:57 |
|
| 4/10/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:01 |
4:58 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
1:59 |
4:59 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:02 |
4:59 |
|
| 4/10/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:02 |
5:00 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:03 |
5:00 |
|
| 9/6/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:00 |
5:01 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:01 |
5:03 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:05 |
5:06 |
|
| 4/10/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:07 |
5:06 |
|
| 7/12/2011 |
Run |
spingbank |
Interval |
0.4 km |
2:02 |
5:06 |
|
| 4/10/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:08 |
5:07 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:05 |
5:07 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:05 |
5:07 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:06 |
5:08 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:06 |
5:09 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:08 |
5:09 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:10 |
5:09 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:08 |
5:10 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:13 |
5:10 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:10 |
5:11 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:20 |
5:13 |
|
| 8/2/2011 |
Run |
spingbank |
Interval |
0.8 km |
4:10 |
5:14 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:17 |
5:14 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:17 |
5:14 |
|
| 11/3/2011 |
Run |
Gibbons |
Interval |
0.5 km |
2:41 |
5:16 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:16 |
5:17 |
|
| 4/10/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:16 |
5:17 |
|
| 11/3/2011 |
Run |
Gibbons |
Interval |
0.5 km |
2:38 |
5:17 |
|
| 8/16/2011 |
Run |
home|park |
Interval |
1.0 km |
5:18 |
5:18 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:32 |
5:20 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:20 |
5:21 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:22 |
5:23 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:41 |
5:24 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:38 |
5:24 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:38 |
5:24 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:22 |
5:24 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:22 |
5:24 |
|
| 9/18/2012 |
Run |
spingbank |
Interval |
1.6 km |
8:39 |
5:25 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:23 |
5:25 |
|
| 8/30/2011 |
Run |
spingbank |
Interval |
1.6 km |
8:45 |
5:27 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:21 |
5:27 |
|
| 11/3/2011 |
Run |
Gibbons |
Interval |
0.5 km |
2:47 |
5:27 |
|
| 9/18/2012 |
Run |
spingbank |
Interval |
1.6 km |
8:44 |
5:28 |
|
| 2/28/2012 |
Run |
spingbank |
Interval |
0.8 km |
4:27 |
5:30 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:36 |
5:33 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:38 |
5:35 |
|
| 9/25/2011 |
Run |
Oakville |
Race |
21.1 km |
1:57:57 |
5:36 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:39 |
5:36 |
|
| 9/18/2012 |
Run |
spingbank |
Interval |
1.6 km |
8:59 |
5:38 |
|
| 9/18/2012 |
Run |
spingbank |
Interval |
1.6 km |
9:01 |
5:39 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:42 |
5:39 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:39 |
5:39 |
|
| 3/8/2012 |
Run |
guy iombardo |
Tempo |
4.4 km |
25:03 |
5:40 |
|
| 3/13/2012 |
Run |
spingbank |
Interval |
1.0 km |
5:44 |
5:41 |
|
| 3/23/2012 |
Run |
spingbank |
Interval |
1.6 km |
9:13 |
5:46 |
|
| 7/10/2012 |
Run |
spingbank |
Tempo |
4.5 km |
26:32 |
5:54 |
|
| 8/25/2011 |
Run |
Lakefield trail |
Tempo |
5.0 km |
29:39 |
5:56 |
|
| 3/29/2012 |
Run |
guy iombardo |
Tempo |
9.6 km |
56:53 |
5:56 |
|
| 11/5/2014 |
Run |
Springbank |
Interval |
10.0 km |
59:46 |
5:59 |
|
| 8/25/2011 |
Run |
Lakefield trail |
Tempo |
5.0 km |
30:01 |
6:00 |
|
| 8/23/2012 |
Run |
guy iombardo |
Tempo |
12.0 km |
1:12:04 |
6:01 |
|
| 3/25/2012 |
Run |
spingbank |
Long |
8.0 km |
48:19 |
6:02 |
|
| 9/6/2012 |
Run |
spingbank |
Tempo |
4.0 km |
24:15 |
6:03 |
|
| 3/26/2015 |
Run |
treadmill |
Easy |
8.0 km |
48:40 |
6:05 |
|
| 8/16/2012 |
Run |
spingbank |
Tempo |
6.5 km |
40:08 |
6:10 |
|
| 3/21/2012 |
Run |
spingbank |
Tempo |
4.8 km |
30:09 |
6:17 |
|
| 5/14/2011 |
Run |
Grand Rapids River Bank |
Race |
25.0 km |
2:37:36 |
6:19 |
|
| 9/2/2012 |
Run |
spingbank |
Tempo |
8.0 km |
50:48 |
6:21 |
|
| 2/13/2015 |
Run |
treadmill |
Easy |
4.0 km |
25:24 |
6:21 |
|
| 1/11/2012 |
Run |
home|park |
Easy |
10.0 km |
1:05:02 |
6:31 |
|
| 8/16/2011 |
Run |
home|park |
Easy |
0.2 km |
1:22 |
6:31 |
|
| 5/30/2013 |
Run |
homepark Griffith W |
Easy |
8.1 km |
53:02 |
6:33 |
|
| 1/26/2014 |
Run |
treadmill |
Easy |
10.0 km |
1:05:34 |
6:34 |
|
| 11/6/2011 |
Run |
Hamilton |
Race |
42.2 km |
4:36:58 |
6:34 |
|
| 8/2/2011 |
Run |
spingbank |
Easy |
0.2 km |
1:23 |
6:36 |
|
| 5/12/2012 |
Run |
guy iombardo |
Long |
15.0 km |
1:39:55 |
6:40 |
|
| 8/2/2011 |
Run |
spingbank |
Easy |
0.2 km |
1:24 |
6:41 |
|
| 3/13/2015 |
Run |
treadmill |
Easy |
5.0 km |
33:25 |
6:41 |
|
| 8/2/2011 |
Run |
spingbank |
Easy |
0.2 km |
1:25 |
6:43 |
|
| 5/21/2011 |
Run |
guy iombardo |
Long |
14.0 km |
1:34:21 |
6:45 |
|
| 7/31/2012 |
Run |
spingbank |
Hill |
12.0 km |
1:21:05 |
6:46 |
|
| 3/18/2012 |
Run |
guy iombardo |
Long |
19.2 km |
2:09:47 |
6:46 |
|
| 2/19/2012 |
Run |
guy iombardo |
Long |
13.0 km |
1:28:04 |
6:47 |
|
| 3/13/2013 |
Run |
spingbank |
Easy |
8.2 km |
55:35 |
6:47 |
|
| 3/25/2012 |
Run |
spingbank |
Long |
5.0 km |
33:57 |
6:47 |
|
|