Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
11/22/2011 |
Run |
|
Recovery |
3.0 km |
17:50 |
5:57 |
|
11/22/2011 |
Run |
|
Tempo |
5.0 km |
20:00 |
4:00 |
|
11/22/2011 |
Run |
|
Recovery |
3.0 km |
16:42 |
5:34 |
|
11/27/2011 |
Run |
|
Recovery |
2.0 km |
15:00 |
7:30 |
|
11/27/2011 |
Run |
|
Race |
10.0 km |
44:56 |
4:30 |
|
12/31/2011 |
Run |
|
Recovery |
2.0 km |
|
|
|
12/31/2011 |
Run |
|
Race |
10.0 km |
40:59 |
4:06 |
|
2/10/2012 |
Run |
|
Recovery |
1.6 km |
9:24 |
5:53 |
|
2/10/2012 |
Run |
|
Speed Interval |
4.8 km |
22:47 |
4:45 |
|
2/10/2012 |
Run |
|
Sprint Interval |
0.8 km |
4:04 |
5:06 |
|
2/10/2012 |
Run |
|
Recovery |
2.8 km |
15:37 |
5:35 |
|
2/17/2012 |
Run |
|
Speed Interval |
9.6 km |
47:01 |
4:54 |
|
2/17/2012 |
Run |
|
Recovery |
3.2 km |
20:10 |
6:25 |
|
2/17/2012 |
Run |
|
Speed Interval |
1.3 km |
5:57 |
4:46 |
|
2/17/2012 |
Run |
|
Recovery |
3.0 km |
16:57 |
5:39 |
|
3/9/2012 |
Run |
|
Recovery |
2.4 km |
13:26 |
5:36 |
|
3/9/2012 |
Run |
|
Recovery |
1.6 km |
11:13 |
7:01 |
|
3/9/2012 |
Run |
|
Speed Interval |
12.0 km |
59:05 |
4:56 |
|
3/11/2012 |
Run |
|
Race |
1.2 km |
3:57 |
3:18 |
|
3/11/2012 |
Run |
|
Recovery |
3.0 km |
20:00 |
6:40 |
|
3/21/2012 |
Run |
|
Tempo Interval |
5.0 km |
22:51 |
4:35 |
|
3/21/2012 |
Run |
|
Recovery |
2.8 km |
15:42 |
5:37 |
|
3/21/2012 |
Run |
|
Recovery |
4.2 km |
23:31 |
5:36 |
|
4/15/2012 |
Run |
|
Recovery |
2.0 km |
|
|
|
4/15/2012 |
Run |
|
Race |
10.8 km |
46:04 |
4:17 |
|
4/15/2012 |
Run |
|
Recovery |
3.1 km |
17:25 |
5:38 |
|
5/11/2012 |
Run |
|
Tempo Interval |
12.2 km |
54:50 |
4:30 |
|
5/11/2012 |
Run |
|
Recovery |
1.0 km |
6:08 |
6:08 |
|
5/11/2012 |
Run |
|
Recovery |
2.8 km |
15:37 |
5:35 |
|
5/15/2012 |
Run |
|
Tempo Interval |
7.0 km |
32:24 |
4:38 |
|
5/15/2012 |
Run |
|
Recovery |
2.2 km |
12:43 |
5:47 |
|
5/15/2012 |
Run |
|
Recovery |
2.8 km |
15:36 |
5:35 |
|
5/20/2012 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
5/20/2012 |
Run |
|
Race |
10.0 km |
41:19 |
4:08 |
|
6/10/2012 |
Run |
|
Race |
10.0 km |
41:27 |
4:09 |
|
6/10/2012 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
6/15/2012 |
Run |
|
Recovery |
1.0 km |
5:58 |
5:58 |
|
6/15/2012 |
Run |
|
Recovery |
2.8 km |
15:51 |
5:40 |
|
6/15/2012 |
Run |
|
Tempo Interval |
9.6 km |
49:05 |
5:07 |
|
7/1/2012 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
9/21/2012 |
Run |
|
Speed Interval |
9.6 km |
47:03 |
4:55 |
|
9/21/2012 |
Run |
|
Recovery |
3.6 km |
20:03 |
5:35 |
|
9/21/2012 |
Run |
|
Recovery |
1.8 km |
10:04 |
5:36 |
|
10/9/2012 |
Run |
|
Tempo Interval |
7.0 km |
31:24 |
4:30 |
|
10/9/2012 |
Run |
|
Recovery |
3.0 km |
16:49 |
5:37 |
|
10/9/2012 |
Run |
|
Sprint Interval |
1.0 km |
4:51 |
4:51 |
|
10/9/2012 |
Run |
|
Recovery |
3.0 km |
18:09 |
6:03 |
|
11/13/2012 |
Run |
|
Tempo |
5.0 km |
20:25 |
4:05 |
|
11/13/2012 |
Run |
|
Recovery |
3.0 km |
16:50 |
5:37 |
|
11/13/2012 |
Run |
|
Recovery |
3.0 km |
18:28 |
6:10 |
|
11/18/2012 |
Run |
|
Recovery |
2.0 km |
15:00 |
7:30 |
|
11/18/2012 |
Run |
|
Race |
10.0 km |
39:50 |
3:59 |
|
11/27/2012 |
Run |
|
Tempo |
5.0 km |
20:00 |
4:00 |
|
11/27/2012 |
Run |
|
Recovery |
3.0 km |
16:34 |
5:32 |
|
11/27/2012 |
Run |
|
Recovery |
3.0 km |
16:43 |
5:35 |
|
12/2/2012 |
Run |
|
Race |
10.0 km |
39:25 |
3:57 |
|
12/2/2012 |
Run |
|
Recovery |
2.0 km |
15:00 |
7:30 |
|
12/9/2012 |
Run |
|
Easy |
3.2 km |
16:32 |
5:10 |
|
12/9/2012 |
Run |
|
Threshold |
8.6 km |
37:13 |
4:20 |
|
12/9/2012 |
Run |
|
Easy |
3.2 km |
16:45 |
5:15 |
|
12/19/2012 |
Run |
|
Easy |
1.6 km |
8:54 |
5:34 |
|
12/19/2012 |
Run |
|
Threshold |
3.5 km |
15:10 |
4:24 |
|
12/19/2012 |
Run |
|
Repetition |
3.2 km |
16:42 |
5:14 |
|
12/19/2012 |
Run |
|
Aerobic Interval |
2.6 km |
11:32 |
4:32 |
|
12/19/2012 |
Run |
|
Easy |
3.2 km |
16:27 |
5:09 |
|
12/31/2012 |
Run |
|
Easy |
3.0 km |
15:00 |
5:00 |
|
12/31/2012 |
Run |
|
Race |
10.0 km |
39:44 |
3:59 |
|
1/3/2013 |
Run |
|
Threshold |
7.0 km |
30:48 |
4:24 |
|
1/3/2013 |
Run |
|
Repetition |
3.2 km |
16:48 |
5:15 |
|
1/3/2013 |
Run |
|
Easy |
3.2 km |
16:48 |
5:15 |
|
1/3/2013 |
Run |
|
Easy |
3.2 km |
16:47 |
5:15 |
|
1/16/2013 |
Run |
|
Aerobic Interval |
0.5 km |
1:40 |
3:43 |
|
1/16/2013 |
Run |
|
Easy |
3.2 km |
16:31 |
5:10 |
|
1/16/2013 |
Run |
|
Threshold |
7.2 km |
32:06 |
4:28 |
|
1/16/2013 |
Run |
|
Easy |
3.0 km |
15:12 |
5:10 |
|
1/18/2013 |
Run |
|
Easy |
3.2 km |
16:31 |
5:10 |
|
1/18/2013 |
Run |
|
Repetition |
1.6 km |
8:12 |
5:08 |
|
1/18/2013 |
Run |
|
Easy |
3.2 km |
16:25 |
5:08 |
|
1/18/2013 |
Run |
|
Aerobic Interval |
4.2 km |
20:44 |
4:57 |
|
1/31/2013 |
Run |
|
Threshold |
5.3 km |
22:52 |
4:22 |
|
1/31/2013 |
Run |
|
Easy |
3.2 km |
16:29 |
5:10 |
|
1/31/2013 |
Run |
|
Easy |
3.0 km |
16:10 |
5:24 |
|
4/25/2013 |
Run |
|
Speed Interval |
6.0 km |
27:40 |
4:37 |
|
4/25/2013 |
Run |
|
Recovery |
3.2 km |
17:53 |
5:36 |
|
4/25/2013 |
Run |
|
Recovery |
2.0 km |
11:11 |
5:36 |
|
4/28/2013 |
Run |
|
Race |
1.0 mi |
6:01 |
3:45 |
|
4/28/2013 |
Run |
|
Recovery |
3.5 km |
18:00 |
5:09 |
|
4/28/2013 |
Run |
|
Recovery |
0.9 km |
5:00 |
5:34 |
|
1/8/2014 |
Run |
|
Skipping |
|
4:00 |
|
|
1/10/2014 |
Run |
|
Run/Walk |
2.5 km |
16:00 |
6:20 |
|
1/13/2014 |
Run |
|
Run/Walk |
2.5 km |
15:00 |
6:05 |
|
6/13/2014 |
Run |
|
Cruise Intervals |
8.0 km |
40:38 |
5:05 |
|
6/13/2014 |
Run |
|
Warm Up |
2.0 km |
11:59 |
6:00 |
|
6/13/2014 |
Run |
|
Cool Down |
1.0 km |
5:57 |
5:57 |
|
10/14/2014 |
Run |
|
Cool Down |
2.4 km |
14:43 |
6:08 |
|
10/14/2014 |
Run |
|
Warm Up |
2.8 km |
15:55 |
5:42 |
|
10/14/2014 |
Run |
|
Aerobic Interval |
8.8 km |
44:32 |
5:04 |
|
10/28/2014 |
Run |
|
Tempo Interval |
9.2 km |
43:26 |
4:44 |
|
10/28/2014 |
Run |
|
Cool Down |
3.0 km |
17:16 |
5:46 |
|
10/28/2014 |
Run |
|
Warm Up |
2.8 km |
15:50 |
5:40 |
|
|