| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 2/8/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
22:30 |
7:26 |
 |
| 9/21/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:05 |
7:38 |
|
| 12/13/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:13 |
7:40 |
|
| 11/29/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:16 |
7:41 |
|
| 11/15/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:25 |
7:44 |
|
| 8/29/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:29 |
7:46 |
|
| 2/15/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
23:42 |
7:50 |
|
| 9/12/2011 |
Run |
Random Route |
Easy |
2.8 mi |
24:08 |
8:38 |
|
| 2/24/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
24:23 |
8:03 |
|
| 4/11/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Tempo |
3.0 mi |
24:26 |
8:04 |
|
| 8/3/2011 |
Run |
Random Route |
Easy |
2.9 mi |
24:49 |
8:34 |
|
| 11/23/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Interval |
3.0 mi |
24:50 |
8:12 |
|
| 6/25/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
24:51 |
8:13 |
|
| 9/2/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
24:58 |
8:13 |
|
| 4/18/2012 |
Run |
Work - canal JJB 3miles |
Tempo |
3.0 mi |
24:59 |
8:14 |
|
| 9/7/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Interval |
3.0 mi |
25:01 |
8:16 |
|
| 8/29/2011 |
Run |
KW - 5km loop |
Tempo |
5.0 km |
25:11 |
8:05 |
|
| 10/18/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:11 |
8:18 |
|
| 12/6/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Interval |
3.0 mi |
25:12 |
8:20 |
|
| 11/2/2011 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
25:23 |
8:09 |
|
| 5/15/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:24 |
8:22 |
|
| 5/29/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
25:26 |
8:24 |
|
| 1/5/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.1 mi |
25:27 |
8:10 |
|
| 2/2/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
25:27 |
8:24 |
|
| 9/3/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:28 |
8:23 |
|
| 10/15/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
25:28 |
8:10 |
|
| 9/16/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:30 |
8:24 |
|
| 11/18/2011 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
25:49 |
8:17 |
|
| 10/24/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:50 |
8:30 |
|
| 9/6/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
25:51 |
8:31 |
|
| 6/18/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
25:54 |
8:33 |
|
| 9/28/2011 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
25:56 |
8:34 |
|
| 8/8/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:00 |
8:34 |
|
| 7/2/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:08 |
8:36 |
|
| 8/1/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:10 |
8:37 |
|
| 8/20/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:12 |
8:38 |
|
| 6/7/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:13 |
8:38 |
|
| 4/26/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:18 |
8:40 |
|
| 7/9/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
26:25 |
8:29 |
|
| 10/31/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:26 |
8:42 |
|
| 9/24/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
26:27 |
8:29 |
|
| 8/6/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
26:29 |
8:30 |
|
| 3/14/2012 |
Run |
Work - Brocket / Springfield 3 miles |
Easy |
3.0 mi |
26:37 |
8:48 |
|
| 6/14/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
26:46 |
8:49 |
|
| 6/11/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
26:47 |
8:36 |
|
| 7/25/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
26:50 |
8:37 |
|
| 11/7/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
27:09 |
8:56 |
|
| 7/23/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
27:11 |
8:57 |
|
| 7/30/2012 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
27:19 |
9:00 |
|
| 7/29/2011 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
27:20 |
8:46 |
|
| 8/5/2011 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
27:26 |
8:48 |
|
| 9/10/2012 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
27:51 |
8:56 |
|
| 8/22/2011 |
Run |
Work - canal JJB 3miles |
Easy |
3.0 mi |
28:06 |
9:15 |
|
| 8/24/2012 |
Run |
random - Hills Haigh Hall |
Hill |
3.0 mi |
28:32 |
9:31 |
|
| 8/12/2011 |
Run |
Work - Whitley Crescent 3.12 m |
Easy |
3.1 mi |
28:51 |
9:15 |
|
| 3/4/2012 |
Run |
KW - 3.75 loop |
Easy |
3.8 mi |
31:21 |
8:22 |
|
| 2/14/2012 |
Run |
Haigh Hall 3.82 |
Fartlek |
3.8 mi |
31:28 |
8:15 |
|
| 12/22/2011 |
Run |
KW - 3.75 loop |
Fartlek |
3.8 mi |
31:44 |
8:28 |
|
| 1/3/2012 |
Run |
KW - 3.75 loop |
Interval |
3.8 mi |
32:16 |
8:37 |
|
| 8/31/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
32:51 |
8:18 |
|
| 9/23/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
32:51 |
8:18 |
|
| 9/15/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
32:58 |
8:20 |
|
| 8/22/2012 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
33:05 |
8:22 |
|
| 10/26/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
33:07 |
8:22 |
|
| 11/11/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
33:20 |
8:26 |
|
| 11/30/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
33:30 |
8:28 |
|
| 12/20/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
33:36 |
8:30 |
|
| 2/29/2012 |
Run |
Random Route |
Easy |
3.9 mi |
33:42 |
8:38 |
|
| 4/24/2012 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
34:04 |
8:37 |
|
| 3/21/2012 |
Run |
Random Route |
Easy |
3.9 mi |
34:05 |
8:46 |
|
| 12/26/2011 |
Run |
KW - Lock Lane 4 miles |
Easy |
4.0 mi |
34:14 |
8:34 |
|
| 7/27/2012 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
34:17 |
8:40 |
|
| 8/24/2011 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
34:46 |
8:47 |
|
| 3/26/2012 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
35:22 |
8:56 |
|
| 1/5/2012 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
35:27 |
8:46 |
|
| 4/16/2012 |
Run |
work - Canal JJB 4 miles |
Tempo |
4.2 mi |
35:35 |
8:26 |
|
| 9/19/2011 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
35:38 |
8:27 |
|
| 9/26/2011 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
35:42 |
8:28 |
|
| 11/25/2011 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
35:45 |
8:50 |
|
| 9/5/2012 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
35:48 |
8:51 |
|
| 9/21/2012 |
Run |
Work - 4 miles Hospital / Gidlow / Frog |
Easy |
4.0 mi |
35:48 |
9:03 |
|
| 11/4/2011 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
35:52 |
8:52 |
|
| 9/8/2011 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
36:00 |
8:54 |
|
| 12/7/2011 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
36:13 |
8:57 |
|
| 2/7/2012 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
36:35 |
8:41 |
|
| 7/4/2012 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
36:39 |
9:03 |
|
| 8/11/2011 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
36:40 |
9:04 |
|
| 8/8/2012 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
36:41 |
8:42 |
|
| 12/2/2011 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
36:42 |
8:42 |
|
| 10/2/2012 |
Run |
work - Canal JJB 4 miles |
Easy |
4.2 mi |
36:43 |
8:43 |
|
| 8/2/2012 |
Run |
Work - Canal 4 |
Easy |
4.1 mi |
36:52 |
9:07 |
|
| 11/16/2011 |
Run |
work - Canal JJB 4 miles |
Easy |
4.1 mi |
37:07 |
9:10 |
|
| 8/16/2011 |
Run |
KW - Lock Lane 4 miles |
Easy |
4.0 mi |
37:17 |
9:20 |
|
| 11/21/2011 |
Run |
Random Route |
Easy |
4.3 mi |
37:51 |
8:49 |
|
| 8/26/2011 |
Run |
random |
Easy |
4.9 mi |
45:35 |
9:16 |
|
| 1/20/2012 |
Run |
KW Beamount / Victoria 5.33 miles |
Easy |
5.3 mi |
46:46 |
8:47 |
|
| 2/3/2012 |
Run |
KW Beamount / Victoria 5.33 miles |
Easy |
5.3 mi |
47:00 |
8:50 |
|
| 1/13/2012 |
Run |
KW Beamount / Victoria 5.33 miles |
Easy |
5.3 mi |
47:53 |
9:00 |
|
| 1/6/2012 |
Run |
KW Beamount / Victoria 5.33 miles |
Easy |
5.3 mi |
48:20 |
9:05 |
|
| 12/29/2011 |
Run |
KW Beamount / Victoria 5.33 miles |
Easy |
5.3 mi |
49:13 |
9:15 |
|