| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/11/2012 |
Run |
|
Tempo |
6.0 km |
23:42 |
3:57 |
 |
| 9/11/2012 |
Run |
|
Recovery |
3.0 km |
16:45 |
5:35 |
|
| 9/11/2012 |
Run |
|
Recovery |
3.0 km |
16:37 |
5:33 |
|
| 9/25/2012 |
Run |
|
Recovery |
3.0 km |
16:45 |
5:35 |
|
| 9/25/2012 |
Run |
|
Recovery |
3.0 km |
16:37 |
5:33 |
|
| 9/25/2012 |
Run |
|
Tempo |
6.0 km |
24:24 |
4:04 |
|
| 9/30/2012 |
Run |
|
Recovery |
1.6 km |
10:00 |
6:15 |
|
| 9/30/2012 |
Run |
|
Race |
21.1 km |
1:28:57 |
4:13 |
|
| 10/5/2012 |
Run |
|
Tempo |
12.0 km |
51:12 |
4:16 |
|
| 10/5/2012 |
Run |
|
Recovery |
3.0 km |
16:42 |
5:34 |
|
| 10/5/2012 |
Run |
|
Recovery |
1.3 km |
7:27 |
5:44 |
|
| 10/11/2012 |
Run |
|
Recovery |
3.0 km |
16:43 |
5:35 |
|
| 10/11/2012 |
Run |
|
Recovery |
3.0 km |
17:24 |
5:48 |
|
| 10/11/2012 |
Run |
|
Fartlek |
4.5 km |
20:00 |
4:27 |
|
| 10/13/2012 |
Run |
|
Easy |
10.0 km |
50:07 |
5:01 |
|
| 10/13/2012 |
Run |
|
Tempo |
3.0 km |
11:51 |
3:57 |
|
| 10/13/2012 |
Run |
|
Recovery |
2.0 km |
11:10 |
5:35 |
|
| 10/13/2012 |
Run |
|
Tempo |
6.0 km |
25:57 |
4:20 |
|
| 10/17/2012 |
Run |
|
Sprint Interval |
1.2 km |
6:08 |
5:07 |
|
| 10/17/2012 |
Run |
|
Tempo Interval |
5.0 km |
22:02 |
4:25 |
|
| 10/17/2012 |
Run |
|
Recovery |
2.2 km |
13:50 |
6:18 |
|
| 10/17/2012 |
Run |
|
Recovery |
3.2 km |
17:42 |
5:32 |
|
| 10/21/2012 |
Run |
|
Race |
42.2 km |
3:11:36 |
4:33 |
|
| 11/7/2012 |
Run |
|
Easy |
3.5 km |
18:05 |
5:10 |
|
| 11/7/2012 |
Run |
|
Tempo |
5.0 km |
21:20 |
4:16 |
|
| 11/7/2012 |
Run |
|
Easy |
3.5 km |
17:56 |
5:08 |
|
| 11/23/2012 |
Run |
|
Tempo |
6.0 km |
25:06 |
4:11 |
|
| 11/23/2012 |
Run |
|
Easy |
3.0 km |
15:45 |
5:15 |
|
| 11/23/2012 |
Run |
|
Easy |
3.0 km |
15:20 |
5:07 |
|
| 12/14/2012 |
Run |
|
Aerobic Test |
3.0 km |
19:00 |
6:20 |
|
| 12/26/2012 |
Run |
|
Marathon Pace |
4.8 km |
20:57 |
4:22 |
|
| 12/26/2012 |
Run |
|
Easy |
3.2 km |
16:48 |
5:15 |
|
| 12/26/2012 |
Run |
|
Marathon Pace |
6.4 km |
27:56 |
4:22 |
|
| 12/26/2012 |
Run |
|
Easy |
1.6 km |
8:24 |
5:15 |
|
| 12/26/2012 |
Run |
|
Easy |
3.2 km |
16:48 |
5:15 |
|
| 1/6/2013 |
Run |
|
Easy |
3.2 km |
16:27 |
5:09 |
|
| 1/6/2013 |
Run |
|
Easy |
3.4 km |
18:45 |
5:36 |
|
| 1/6/2013 |
Run |
|
Threshold |
6.5 km |
28:57 |
4:30 |
|
| 1/13/2013 |
Run |
|
Race |
21.1 km |
1:28:38 |
4:13 |
|
| 1/13/2013 |
Run |
|
Easy |
1.0 km |
6:00 |
6:00 |
|
| 1/24/2013 |
Run |
|
Easy |
5.0 km |
25:49 |
5:10 |
|
| 1/24/2013 |
Run |
|
Easy |
3.2 km |
16:57 |
5:18 |
|
| 1/24/2013 |
Run |
|
Recovery |
1.6 km |
9:21 |
5:51 |
|
| 1/24/2013 |
Run |
|
Marathon Pace |
8.0 km |
34:24 |
4:18 |
|
| 1/24/2013 |
Run |
|
Recovery |
2.2 km |
15:39 |
7:07 |
|
| 1/27/2013 |
Run |
|
Easy |
3.0 km |
14:31 |
4:51 |
|
| 1/27/2013 |
Run |
|
Marathon Pace |
16.0 km |
1:08:42 |
4:18 |
|
| 1/27/2013 |
Run |
|
Easy |
3.0 km |
15:29 |
5:10 |
|
| 2/3/2013 |
Run |
|
Race |
21.1 km |
1:27:07 |
4:08 |
|
| 2/3/2013 |
Run |
|
Easy |
1.0 km |
10:00 |
10:00 |
|
| 2/14/2013 |
Run |
|
Threshold |
3.4 km |
14:05 |
4:09 |
|
| 2/14/2013 |
Run |
|
Easy |
1.4 km |
7:14 |
5:10 |
|
| 2/14/2013 |
Run |
|
Easy |
3.2 km |
17:23 |
5:26 |
|
| 2/17/2013 |
Run |
|
Easy |
1.0 km |
|
|
|
| 2/17/2013 |
Run |
|
Race |
21.1 km |
1:25:57 |
4:05 |
|
| 2/21/2013 |
Run |
|
Easy |
4.0 km |
20:40 |
5:10 |
|
| 2/21/2013 |
Run |
|
Easy |
3.2 km |
16:31 |
5:10 |
|
| 2/21/2013 |
Run |
|
Recovery |
3.2 km |
23:53 |
7:28 |
|
| 2/21/2013 |
Run |
|
Marathon Pace |
6.0 km |
25:30 |
4:15 |
|
| 2/21/2013 |
Run |
|
Recovery |
1.6 km |
11:33 |
7:14 |
|
| 2/24/2013 |
Run |
|
Marathon Pace |
14.0 km |
59:30 |
4:15 |
|
| 2/24/2013 |
Run |
|
Easy |
3.0 km |
14:58 |
5:00 |
|
| 2/24/2013 |
Run |
|
Recovery |
5.0 km |
28:33 |
5:43 |
|
| 3/1/2013 |
Run |
|
Repetition |
1.2 km |
5:58 |
4:59 |
|
| 3/1/2013 |
Run |
|
Threshold |
7.2 km |
30:24 |
4:14 |
|
| 3/1/2013 |
Run |
|
Easy |
3.4 km |
17:50 |
5:15 |
|
| 3/1/2013 |
Run |
|
Easy |
3.2 km |
17:26 |
5:27 |
|
| 3/3/2013 |
Run |
|
Threshold |
8.4 km |
34:57 |
4:10 |
|
| 3/3/2013 |
Run |
|
Long |
10.0 km |
48:55 |
4:54 |
|
| 3/3/2013 |
Run |
|
Long |
3.0 km |
16:59 |
5:40 |
|
| 3/14/2013 |
Run |
|
Easy |
3.2 km |
17:12 |
5:23 |
|
| 3/14/2013 |
Run |
|
Easy |
1.6 km |
8:05 |
5:04 |
|
| 3/14/2013 |
Run |
|
Threshold |
3.5 km |
14:43 |
4:13 |
|
| 3/17/2013 |
Run |
|
Race |
42.2 km |
3:08:21 |
4:28 |
|
| 4/16/2013 |
Run |
|
Speed Interval |
1.0 km |
4:40 |
4:40 |
|
| 4/16/2013 |
Run |
|
Recovery |
3.2 km |
17:53 |
5:36 |
|
| 4/16/2013 |
Run |
|
Tempo Interval |
8.6 km |
40:47 |
4:45 |
|
| 4/16/2013 |
Run |
|
Recovery |
2.0 km |
11:09 |
5:35 |
|
| 4/21/2013 |
Run |
|
Recovery |
2.5 km |
15:00 |
6:00 |
|
| 4/21/2013 |
Run |
|
Race |
10.0 km |
40:18 |
4:02 |
|
| 4/21/2013 |
Run |
|
Recovery |
1.5 km |
|
|
|
| 12/19/2013 |
Run |
|
Skipping |
|
6:38 |
|
|
| 12/24/2013 |
Run |
|
Skipping |
|
4:00 |
|
|
| 1/1/2014 |
Run |
|
Skipping |
|
4:00 |
|
|
| 5/6/2014 |
Run |
|
Warm Up |
2.0 km |
12:51 |
6:26 |
|
| 5/6/2014 |
Run |
|
Cool Down |
1.0 km |
6:40 |
6:40 |
|
| 5/6/2014 |
Run |
|
Tempo |
4.0 km |
18:34 |
4:39 |
|
| 5/11/2014 |
Run |
|
Race |
10.0 km |
42:50 |
4:17 |
|
| 5/11/2014 |
Run |
|
Warm Up |
2.0 km |
20:00 |
10:00 |
|
| 5/27/2014 |
Run |
|
Warm Up |
3.0 km |
17:42 |
5:54 |
|
| 5/27/2014 |
Run |
|
Cool Down |
2.0 km |
12:24 |
6:12 |
|
| 5/27/2014 |
Run |
|
Tempo |
5.0 km |
21:54 |
4:23 |
|
| 5/29/2014 |
Run |
|
Cool Down |
1.6 km |
9:23 |
5:52 |
|
| 5/29/2014 |
Run |
|
Cruise Intervals |
7.0 km |
33:56 |
4:51 |
|
| 5/29/2014 |
Run |
|
Warm Up |
2.4 km |
12:54 |
5:23 |
|
| 6/3/2014 |
Run |
|
Cool Down |
1.0 km |
7:27 |
7:27 |
|
| 6/3/2014 |
Run |
|
Tempo Interval |
11.5 km |
54:19 |
4:44 |
|
| 6/3/2014 |
Run |
|
Warm Up |
2.0 km |
11:55 |
5:58 |
|
| 6/8/2014 |
Run |
|
Cool Down |
1.0 km |
6:00 |
6:00 |
|
| 6/8/2014 |
Run |
|
Warm Up |
3.0 km |
20:00 |
6:40 |
|
|