| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 9/29/2010 |
Run |
|
Recovery |
2.0 km |
11:12 |
5:36 |
 |
| 9/29/2010 |
Run |
|
Recovery |
2.0 km |
11:48 |
5:54 |
|
| 9/29/2010 |
Run |
|
Tempo |
6.0 km |
24:54 |
4:09 |
|
| 9/30/2010 |
Run |
|
Recovery |
3.0 km |
17:30 |
5:50 |
|
| 10/1/2010 |
Run |
|
Speed Interval |
3.4 km |
15:30 |
4:34 |
|
| 10/1/2010 |
Run |
|
Sprint Interval |
0.6 km |
2:49 |
4:42 |
|
| 10/1/2010 |
Run |
|
Recovery |
2.0 km |
11:46 |
5:53 |
|
| 10/1/2010 |
Run |
|
Recovery |
2.4 km |
13:37 |
5:41 |
|
| 10/3/2010 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
| 10/3/2010 |
Run |
|
Race |
21.1 km |
1:33:22 |
4:26 |
|
| 10/9/2010 |
Run |
|
Long |
30.0 km |
2:35:43 |
5:12 |
|
| 10/17/2010 |
Run |
|
Long |
18.0 km |
1:28:03 |
4:54 |
|
| 10/19/2010 |
Run |
|
Recovery |
1.0 km |
6:36 |
6:36 |
|
| 10/19/2010 |
Run |
|
Fartlek |
4.0 km |
18:19 |
4:35 |
|
| 10/19/2010 |
Run |
|
Easy |
10.0 km |
49:01 |
4:55 |
|
| 10/23/2010 |
Run |
|
Recovery |
4.0 km |
23:09 |
5:48 |
|
| 10/24/2010 |
Run |
|
Recovery |
1.0 km |
6:00 |
6:00 |
|
| 10/24/2010 |
Run |
|
Race |
42.2 km |
3:07:50 |
4:28 |
|
| 11/10/2010 |
Run |
|
Recovery |
2.5 km |
14:45 |
5:54 |
|
| 11/10/2010 |
Run |
|
Fartlek |
6.5 km |
30:16 |
4:40 |
|
| 11/12/2010 |
Run |
|
Tempo |
6.0 km |
25:30 |
4:15 |
|
| 11/12/2010 |
Run |
|
Recovery |
2.0 km |
11:46 |
5:53 |
|
| 11/15/2010 |
Run |
|
Easy |
6.7 km |
31:56 |
4:48 |
|
| 11/15/2010 |
Run |
|
Tempo |
3.3 km |
14:06 |
4:15 |
|
| 11/23/2010 |
Run |
|
Recovery |
10.6 km |
59:40 |
5:40 |
|
| 11/26/2010 |
Run |
|
Easy |
10.0 km |
49:00 |
4:54 |
|
| 11/29/2010 |
Run |
|
Easy |
12.0 km |
58:11 |
4:51 |
|
| 12/2/2010 |
Run |
|
Easy |
12.0 km |
58:11 |
4:51 |
|
| 12/6/2010 |
Run |
|
Easy |
12.5 km |
59:40 |
4:47 |
|
| 12/11/2010 |
Run |
|
Easy |
10.0 km |
47:44 |
4:47 |
|
| 12/13/2010 |
Run |
|
Easy |
16.0 km |
1:18:24 |
4:54 |
|
| 12/13/2010 |
Run |
|
Recovery |
0.5 km |
2:59 |
5:58 |
|
| 12/15/2010 |
Run |
|
Easy |
10.7 km |
51:58 |
4:53 |
|
| 12/15/2010 |
Run |
|
Recovery |
0.5 km |
3:00 |
6:00 |
|
| 12/17/2010 |
Run |
|
Tempo |
3.3 km |
13:50 |
4:10 |
|
| 12/17/2010 |
Run |
|
Easy |
6.7 km |
31:55 |
4:48 |
|
| 12/20/2010 |
Run |
|
Tempo |
3.7 km |
15:15 |
4:10 |
|
| 12/20/2010 |
Run |
|
Easy |
7.3 km |
35:03 |
4:47 |
|
| 12/27/2010 |
Run |
|
Easy |
16.0 km |
1:18:24 |
4:54 |
|
| 1/3/2011 |
Run |
|
Easy |
8.0 km |
38:00 |
4:45 |
|
| 1/3/2011 |
Run |
|
Tempo |
4.0 km |
16:40 |
4:10 |
|
| 1/10/2011 |
Run |
|
Recovery |
8.0 km |
44:49 |
5:37 |
|
| 1/14/2011 |
Run |
|
Tempo |
7.0 km |
29:09 |
4:10 |
|
| 1/14/2011 |
Run |
|
Recovery |
2.0 km |
11:15 |
5:38 |
|
| 1/14/2011 |
Run |
|
Recovery |
1.0 km |
6:43 |
6:43 |
|
| 1/17/2011 |
Run |
|
Tempo |
8.0 km |
34:00 |
4:15 |
|
| 1/17/2011 |
Run |
|
Recovery |
3.0 km |
16:58 |
5:40 |
|
| 1/17/2011 |
Run |
|
Recovery |
1.0 km |
5:30 |
5:30 |
|
| 1/24/2011 |
Run |
|
Tempo |
1.0 km |
4:12 |
4:12 |
|
| 1/24/2011 |
Run |
|
Easy |
11.0 km |
53:54 |
4:54 |
|
| 1/26/2011 |
Run |
|
Recovery |
2.0 km |
12:24 |
6:12 |
|
| 1/26/2011 |
Run |
|
Tempo |
6.0 km |
24:42 |
4:07 |
|
| 1/26/2011 |
Run |
|
Recovery |
3.0 km |
17:07 |
5:43 |
|
| 2/1/2011 |
Run |
|
Recovery |
1.0 km |
5:33 |
5:33 |
|
| 2/1/2011 |
Run |
|
Recovery |
2.0 km |
11:13 |
5:37 |
|
| 2/1/2011 |
Run |
|
Tempo |
10.0 km |
42:30 |
4:15 |
|
| 2/3/2011 |
Run |
|
Easy |
10.6 km |
53:49 |
5:07 |
|
| 2/7/2011 |
Run |
|
Recovery |
1.0 km |
5:34 |
5:34 |
|
| 2/7/2011 |
Run |
|
Easy |
10.0 km |
47:55 |
4:48 |
|
| 2/7/2011 |
Run |
|
Speed Interval |
1.0 km |
3:46 |
3:46 |
|
| 2/9/2011 |
Run |
|
Recovery |
2.0 km |
|
|
|
| 2/9/2011 |
Run |
|
Recovery |
2.0 km |
11:06 |
5:33 |
|
| 2/9/2011 |
Run |
|
Tempo |
6.5 km |
26:46 |
4:07 |
|
| 2/13/2011 |
Run |
|
Race |
21.1 km |
1:28:20 |
4:12 |
|
| 2/21/2011 |
Run |
|
Easy |
10.0 km |
48:16 |
4:50 |
|
| 2/25/2011 |
Run |
|
Recovery |
1.5 km |
9:00 |
6:00 |
|
| 2/25/2011 |
Run |
|
Tempo |
6.5 km |
28:29 |
4:23 |
|
| 2/27/2011 |
Run |
|
Long |
18.0 km |
1:27:54 |
4:53 |
|
| 3/1/2011 |
Run |
|
Fartlek |
4.0 km |
18:10 |
4:33 |
|
| 3/1/2011 |
Run |
|
Easy |
10.0 km |
48:26 |
4:51 |
|
| 3/1/2011 |
Run |
|
Recovery |
1.0 km |
5:48 |
5:48 |
|
| 3/3/2011 |
Run |
|
Recovery |
2.0 km |
11:43 |
5:52 |
|
| 3/3/2011 |
Run |
|
Easy |
7.0 km |
33:50 |
4:50 |
|
| 3/6/2011 |
Run |
|
Race |
42.2 km |
3:08:45 |
4:29 |
|
| 3/13/2011 |
Run |
|
Recovery |
2.0 km |
11:50 |
5:55 |
|
| 3/13/2011 |
Run |
|
Recovery |
4.0 km |
21:25 |
5:22 |
|
| 3/16/2011 |
Run |
|
Recovery |
10.0 km |
57:42 |
5:47 |
|
| 3/22/2011 |
Run |
|
Easy |
10.0 km |
48:35 |
4:52 |
|
| 3/25/2011 |
Run |
|
Easy |
6.0 km |
29:01 |
4:51 |
|
| 3/25/2011 |
Run |
|
Tempo |
3.0 km |
12:57 |
4:19 |
|
| 3/29/2011 |
Run |
|
Easy |
6.7 km |
32:14 |
4:50 |
|
| 3/29/2011 |
Run |
|
Tempo |
3.3 km |
14:22 |
4:19 |
|
| 4/9/2011 |
Run |
|
Recovery |
2.0 km |
13:18 |
6:39 |
|
| 4/12/2011 |
Run |
|
Easy |
12.0 km |
58:19 |
4:52 |
|
| 4/15/2011 |
Run |
|
Recovery |
1.0 km |
5:30 |
5:30 |
|
| 4/15/2011 |
Run |
|
Recovery |
2.0 km |
11:29 |
5:45 |
|
| 4/15/2011 |
Run |
|
Tempo |
4.0 km |
16:24 |
4:06 |
|
| 4/18/2011 |
Run |
|
Recovery |
1.0 km |
5:52 |
5:52 |
|
| 4/18/2011 |
Run |
|
Tempo |
3.0 km |
12:47 |
4:16 |
|
| 4/18/2011 |
Run |
|
Easy |
7.0 km |
33:43 |
4:49 |
|
| 4/21/2011 |
Run |
|
Recovery |
2.0 km |
11:24 |
5:42 |
|
| 4/22/2011 |
Run |
|
Tempo |
5.0 km |
21:30 |
4:18 |
|
| 4/22/2011 |
Run |
|
Recovery |
3.0 km |
18:15 |
6:05 |
|
| 4/25/2011 |
Run |
|
Easy |
9.0 km |
44:25 |
4:57 |
|
| 4/25/2011 |
Run |
|
Speed Interval |
1.0 km |
3:47 |
3:47 |
|
| 4/29/2011 |
Run |
|
Recovery |
1.0 km |
5:40 |
5:40 |
|
| 4/29/2011 |
Run |
|
Tempo |
5.0 km |
20:30 |
4:06 |
|
| 4/29/2011 |
Run |
|
Recovery |
3.0 km |
17:07 |
5:43 |
|
| 4/30/2011 |
Run |
|
Recovery |
3.0 km |
19:24 |
6:28 |
|
| 5/2/2011 |
Run |
|
Easy |
7.0 km |
33:47 |
4:50 |
|
|