| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/8/2009 |
Run |
|
Race |
21.1 km |
1:29:32 |
4:15 |
 |
| 6/21/2009 |
Run |
|
Race |
10.0 km |
40:07 |
4:01 |
|
| 10/18/2009 |
Run |
|
Race |
42.2 km |
3:11:22 |
4:33 |
|
| 12/28/2009 |
Run |
|
Recovery |
3.0 km |
18:00 |
6:00 |
|
| 12/28/2009 |
Run |
|
Tempo |
7.0 km |
29:40 |
4:15 |
|
| 12/29/2009 |
Run |
|
Easy |
16.0 km |
1:19:37 |
4:59 |
|
| 12/30/2009 |
Weights |
|
|
|
45:00 |
|
|
| 12/31/2009 |
Run |
|
Race |
10.0 km |
42:08 |
4:13 |
|
| 12/31/2009 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
| 1/1/2010 |
Run |
|
Easy |
8.0 km |
46:43 |
5:51 |
|
| 1/3/2010 |
Run |
|
Long |
24.0 km |
2:05:57 |
5:15 |
|
| 1/4/2010 |
Run |
|
Speed Interval |
7.5 km |
38:54 |
5:12 |
|
| 1/4/2010 |
Run |
|
Recovery |
3.6 km |
21:10 |
5:53 |
|
| 1/5/2010 |
Run |
|
Easy |
18.0 km |
1:29:13 |
4:58 |
|
| 1/7/2010 |
Run |
|
Easy |
17.0 km |
1:24:36 |
4:59 |
|
| 1/8/2010 |
Weights |
|
|
|
45:00 |
|
|
| 1/8/2010 |
Run |
|
Speed Interval |
4.8 km |
23:15 |
4:51 |
|
| 1/8/2010 |
Run |
|
Recovery |
1.6 km |
10:50 |
6:47 |
|
| 1/10/2010 |
Run |
|
Race |
21.1 km |
1:29:43 |
4:16 |
|
| 1/10/2010 |
Run |
|
Recovery |
2.0 km |
|
|
|
| 1/11/2010 |
Weights |
|
|
|
30:00 |
|
|
| 1/11/2010 |
Run |
|
Recovery |
6.0 km |
33:36 |
5:36 |
|
| 1/12/2010 |
Run |
|
Speed Interval |
6.6 km |
56:23 |
8:33 |
|
| 1/12/2010 |
Run |
|
Recovery |
2.8 km |
16:15 |
5:49 |
|
| 1/13/2010 |
Weights |
|
|
|
1:05:00 |
|
|
| 1/14/2010 |
Run |
|
Easy |
14.0 km |
1:09:00 |
4:56 |
|
| 1/15/2010 |
Run |
|
Recovery |
3.0 km |
18:00 |
6:00 |
|
| 1/15/2010 |
Run |
|
Tempo |
8.0 km |
34:00 |
4:15 |
|
| 1/17/2010 |
Run |
|
Long |
26.0 km |
2:18:17 |
5:20 |
|
| 1/18/2010 |
Weights |
|
|
|
25:00 |
|
|
| 1/18/2010 |
Run |
|
Recovery |
8.0 km |
46:03 |
5:46 |
|
| 1/19/2010 |
Run |
|
Recovery |
3.6 km |
20:30 |
5:42 |
|
| 1/19/2010 |
Run |
|
Speed Interval |
7.6 km |
36:03 |
4:45 |
|
| 1/20/2010 |
Weights |
|
|
|
1:10:00 |
|
|
| 1/21/2010 |
Run |
|
Easy |
16.0 km |
1:19:10 |
4:57 |
|
| 1/22/2010 |
Run |
|
Recovery |
3.0 km |
17:09 |
5:43 |
|
| 1/22/2010 |
Run |
|
Tempo |
8.5 km |
36:07 |
4:15 |
|
| 1/22/2010 |
Run |
|
Easy |
0.5 km |
2:50 |
5:40 |
|
| 1/25/2010 |
Run |
|
Recovery |
2.0 km |
11:41 |
5:51 |
|
| 1/25/2010 |
Run |
|
Speed Interval |
8.4 km |
38:11 |
4:33 |
|
| 1/26/2010 |
Run |
|
Tempo |
2.0 km |
7:52 |
3:56 |
|
| 1/26/2010 |
Run |
|
Easy |
0.5 km |
2:30 |
5:00 |
|
| 1/26/2010 |
Run |
|
Easy |
11.0 km |
52:37 |
4:47 |
|
| 1/26/2010 |
Run |
|
Recovery |
0.5 km |
3:11 |
6:22 |
|
| 1/27/2010 |
Run |
|
Recovery |
5.0 km |
34:51 |
6:59 |
|
| 1/28/2010 |
Run |
|
Recovery |
5.5 km |
35:09 |
6:24 |
|
| 1/29/2010 |
Run |
|
Recovery |
3.0 km |
17:22 |
5:48 |
|
| 1/29/2010 |
Run |
|
Tempo |
9.0 km |
38:13 |
4:15 |
|
| 2/1/2010 |
Run |
|
Speed Interval |
9.6 km |
46:27 |
4:51 |
|
| 2/1/2010 |
Run |
|
Recovery |
2.4 km |
13:07 |
5:28 |
|
| 2/2/2010 |
Weights |
|
|
|
1:40:00 |
|
|
| 2/3/2010 |
Run |
|
Recovery |
0.8 km |
5:06 |
6:23 |
|
| 2/3/2010 |
Run |
|
Easy |
8.5 km |
40:34 |
4:47 |
|
| 2/3/2010 |
Run |
|
Tempo |
2.2 km |
8:55 |
4:04 |
|
| 2/3/2010 |
Run |
|
Recovery |
0.5 km |
3:16 |
6:32 |
|
| 2/4/2010 |
Run |
|
Recovery |
0.5 km |
3:12 |
6:24 |
|
| 2/4/2010 |
Run |
|
Easy |
9.0 km |
45:00 |
5:00 |
|
| 2/4/2010 |
Run |
|
Recovery |
0.4 km |
2:15 |
5:38 |
|
| 2/5/2010 |
Run |
|
Recovery |
1.0 km |
6:49 |
6:49 |
|
| 2/5/2010 |
Run |
|
Tempo |
5.0 km |
20:40 |
4:08 |
|
| 2/5/2010 |
Run |
|
Recovery |
3.0 km |
17:54 |
5:58 |
|
| 2/8/2010 |
Run |
|
Tempo |
1.0 km |
3:48 |
3:48 |
|
| 2/8/2010 |
Run |
|
Easy |
11.0 km |
54:18 |
4:57 |
|
| 2/9/2010 |
Run |
|
Recovery |
2.0 km |
12:02 |
6:01 |
|
| 2/9/2010 |
Run |
|
Tempo |
9.0 km |
37:11 |
4:08 |
|
| 2/10/2010 |
Weights |
|
|
|
50:00 |
|
|
| 2/10/2010 |
Bike |
|
Easy |
|
12:36 |
|
|
| 2/11/2010 |
Run |
|
Recovery |
3.0 km |
16:52 |
5:38 |
|
| 2/11/2010 |
Run |
|
Speed Interval |
4.2 km |
19:20 |
4:37 |
|
| 2/11/2010 |
Run |
|
Recovery |
2.8 km |
16:22 |
5:51 |
|
| 2/12/2010 |
Run |
|
Recovery |
3.0 km |
16:58 |
5:40 |
|
| 2/12/2010 |
Weights |
|
|
|
45:00 |
|
|
| 2/14/2010 |
Run |
|
Race |
21.1 km |
1:28:25 |
4:12 |
|
| 2/14/2010 |
Run |
|
Recovery |
2.0 km |
12:00 |
6:00 |
|
| 2/16/2010 |
Weights |
|
|
|
40:00 |
|
|
| 2/16/2010 |
Bike |
|
Easy |
|
13:23 |
|
|
| 2/17/2010 |
Bike |
|
Easy |
5.0 km |
9:19 |
1:52 |
|
| 2/17/2010 |
Bike |
|
Tempo |
15.0 km |
24:16 |
1:38 |
|
| 2/18/2010 |
Bike |
|
Easy |
32.0 km |
55:32 |
1:45 |
|
| 2/19/2010 |
Weights |
|
|
|
25:00 |
|
|
| 2/19/2010 |
Bike |
|
Tempo |
15.0 km |
28:32 |
1:55 |
|
| 2/20/2010 |
Run |
|
Recovery |
4.0 km |
23:50 |
5:58 |
|
| 2/22/2010 |
Weights |
|
|
|
50:00 |
|
|
| 2/23/2010 |
Run |
|
Easy |
10.0 km |
49:20 |
4:56 |
|
| 2/24/2010 |
Run |
|
Recovery |
1.6 km |
9:25 |
5:54 |
|
| 2/24/2010 |
Run |
|
Speed Interval |
13.9 km |
1:08:28 |
4:56 |
|
| 2/25/2010 |
Weights |
|
|
|
1:00:00 |
|
|
| 2/26/2010 |
Run |
|
Recovery |
1.5 km |
9:05 |
6:04 |
|
| 2/26/2010 |
Run |
|
Tempo |
9.0 km |
39:27 |
4:23 |
|
| 2/28/2010 |
Run |
|
Long |
18.0 km |
1:31:42 |
5:06 |
|
| 3/1/2010 |
Run |
|
Easy |
3.0 km |
14:56 |
4:59 |
|
| 3/1/2010 |
Run |
|
Recovery |
7.0 km |
40:44 |
5:50 |
|
| 3/2/2010 |
Run |
|
Easy |
12.0 km |
59:48 |
4:59 |
|
| 3/2/2010 |
Run |
|
Recovery |
1.0 km |
6:32 |
6:32 |
|
| 3/2/2010 |
Run |
|
Fartlek |
4.0 km |
18:32 |
4:38 |
|
| 3/3/2010 |
Weights |
|
|
|
1:00:00 |
|
|
| 3/4/2010 |
Run |
|
Easy |
5.0 km |
24:50 |
4:58 |
|
| 3/4/2010 |
Run |
|
Recovery |
3.0 km |
17:37 |
5:53 |
|
| 3/6/2010 |
Run |
|
Recovery |
6.4 km |
35:51 |
5:37 |
|
| 3/7/2010 |
Run |
|
Race |
42.2 km |
3:11:14 |
4:32 |
|
|