Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
6/9/2008 Run
Treadmill
Brick Run 5.0 km 30:00 6:00
9/1/2007 Run
Canadian Sprint Tri
Race 5.0 km 25:51 5:11
8/18/2007 Run
Other Run Location
Easy 4.0 km 24:00 6:00
8/6/2007 Run
Other Run Location
Easy 5.5 km 32:30 5:55
8/5/2007 Run
K-Town Short Course Tri
Race 7.2 km 41:12 5:44
7/9/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:47 6:10
7/3/2007 Run
Other Run Location
Tempo 1.5 km 7:24 4:56
7/3/2007 Run
Barrhaven - 5K
Easy 5.2 km 30:47 5:56
7/1/2007 Run
Other Run Location
Easy 5.0 km 29:04 5:49
6/30/2007 Run
Other Run Location
Easy 3.2 km 17:34 5:30
6/27/2007 Run
Other Run Location
Easy 1.6 km 9:37 6:01
6/27/2007 Run
Other Run Location
Easy 2.7 km 16:01 5:56
6/27/2007 Run
Other Run Location
Interval 3.2 km 18:03 5:39
6/26/2007 Run
Other Run Location
Easy 3.2 km 20:00 6:15
6/26/2007 Run
Other Run Location
Tempo 3.2 km 17:00 5:19
6/21/2007 Run
Other Run Location
Interval 7.8 km 45:00 5:49
6/17/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Brick Run 4.0 km 24:12 6:02
6/16/2007 Run
Riverkeeper Sprint Tri
Race 5.0 km 26:28 5:18
6/14/2007 Run
Other Run Location
Interval 7.0 km 39:44 5:41
6/11/2007 Run
Other Run Location
Brick Run 1.3 km 7:00 5:14
6/11/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:29 6:08
6/10/2007 Run
Other Run Location
Easy 4.0 km 24:00 6:00
6/9/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:50 6:11
6/7/2007 Run
Barrhaven - 6K
Easy 7.1 km 43:00 6:06
6/4/2007 Run
Other Run Location
Fartlek 4.0 km 23:22 5:51
6/3/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:12 5:47
6/2/2007 Run
8 K Heron - Alta Vista to Dorion and back
Easy 8.4 km 51:17 6:06
5/31/2007 Run
5 K Heron to Walkley
Easy 5.3 km 31:28 5:56
5/30/2007 Run
Other Run Location
Brick Run 2.0 km 11:40 5:50
5/29/2007 Run
Other Run Location
Easy 5.0 km 30:00 6:00
5/25/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:09 5:46
5/23/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:45 5:55
5/19/2007 Run
Early Bird Super Sprint Tri
Race 2.0 km 9:33 4:47
5/18/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 31:07 6:03
5/17/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 21:06 5:15
5/15/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 30:36 5:57
5/12/2007 Run
14 K - Bank to Canal to Daley
Long 18.0 km 1:50:42 6:09
5/9/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 30:19 5:54
5/8/2007 Run
11.6 K - Bank to River to 417
Easy 11.3 km 1:07:08 5:59
5/5/2007 Run
8 K Heron - Alta Vista to Dorion and back
Long 8.4 km 52:30 6:14
5/5/2007 Run
13 K - Bank to Canal to Laurier Bridge
Long 13.3 km 1:22:12 6:10
5/4/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 22:46 5:40
5/1/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 38:08 6:14
4/29/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 33:07 6:26
4/28/2007 Run
Other Run Location
Long 20.9 km 2:09:47 6:13
4/27/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:10 5:46
4/26/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 22:26 5:35
4/24/2007 Run
Other Run Location
Easy 10.0 km 57:40 5:46
4/22/2007 Run
Physiotherapy 10K
Race 10.0 km 51:09 5:07
4/22/2007 Run
Other Run Location
Easy 2.0 km 12:00 6:00
4/21/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 30:27 5:55
4/18/2007 Run
5 K Heron to Walkley
Easy 5.3 km 30:06 5:41
4/17/2007 Run
6 K Heron - Alta Vista to Smyth and back
Tempo 6.8 km 37:20 5:29
4/14/2007 Run
18 K Heron down Canal to end and back up Bank
Long 19.2 km 1:57:51 6:10
4/13/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:44 5:55
4/12/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Brick Run 4.0 km 23:02 5:44
4/11/2007 Run
9 K - Downtown to Home Extended
Race Pace 9.7 km 54:25 5:38
4/10/2007 Run
Kilborn Hill SHORT Warm-Up
Easy 2.9 km 16:45 5:47
4/10/2007 Run
Kilborn Hill
Hill 2.0 km 12:00 6:00
4/10/2007 Run
Kilborn Hill SHORT Cool Down
Easy 1.9 km 10:59 5:49
4/8/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Brick Run 3.4 km 19:58 5:53
4/6/2007 Run
16 K - Bank to Canal to Daley to Bronson
Long 16.1 km 1:40:29 6:15
4/4/2007 Run
Denis' Fancy House Loop
Tempo 5.7 km 29:51 5:15
4/3/2007 Run
10 K - Bank to Canal to Pretoria
Race Pace 10.1 km 59:40 5:54
4/1/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:21 6:04
3/31/2007 Run
14 K - Bank to Canal to Daley
Long 14.0 km 1:28:11 6:18
3/29/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 22:03 5:30
3/28/2007 Run
Kilborn Hill
Hill 2.4 km 14:33 6:04
3/28/2007 Run
Kilborn Hill Warm-Up and Cool Down
Easy 6.9 km 42:47 6:14
3/27/2007 Run
5 K Heron to Walkley
Easy 5.3 km 30:01 5:40
3/25/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:03 5:45
3/23/2007 Run
10 K - Bank to Canal to Pretoria
Long 10.1 km 1:01:29 6:04
3/22/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:02 5:44
3/21/2007 Run
Hill Warm-Up and Cool Down
Easy 5.9 km 35:54 6:03
3/21/2007 Run
Hill - Bank Street - 250 m
Hill 1.8 km 10:55 6:15
3/20/2007 Run
RR Elgin Warm-up
Easy 0.8 km 5:02 6:38
3/20/2007 Run
RR Canal to Pretoria
Tempo 4.1 km 23:39 5:48
3/18/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 38:18 6:16
3/17/2007 Run
St Patricks Day 5K
Race 5.0 km 24:59 5:00
3/14/2007 Run
Other Run Location
Easy 5.3 km 31:00 5:55
3/14/2007 Run
Other Run Location
Hill 1.8 km 11:00 6:18
3/13/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 22:18 5:33
3/12/2007 Run
5 K Heron - Alta Vista to Billings and back
Tempo 5.2 km 28:08 5:28
3/11/2007 Run
10 K - Bank to Canal to Brewer Pool
Long 10.0 km 59:59 6:02
3/10/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 35:03 5:44
3/7/2007 Run
RR 3K Portage Bridge
Easy 5.0 km 27:30 5:34
3/6/2007 Run
RR Elgin Warm-up
Easy 0.8 km 4:39 6:08
3/6/2007 Run
RR Canal to Pretoria
Tempo 4.1 km 23:02 5:35
3/3/2007 Run
5 K Heron to Walkley
Easy 3.8 km 23:26 6:14
2/25/2007 Run
Brewer - Canal - Campus
Long 9.8 km 58:00 5:57
2/24/2007 Run
Treadmill
Easy 5.1 km 30:30 5:59
2/21/2007 Run
RR 4K to Civilization
Tempo 4.1 km 21:08 5:11
2/21/2007 Run
RR Elgin Warm-up
Easy 0.7 km 4:07 5:48
2/20/2007 Run
RR Elgin Warm-up
Easy 1.7 km 10:15 5:58
2/20/2007 Run
RR 3K Portage Bridge
Tempo 3.3 km 16:15 5:00
2/18/2007 Run
7.5 K - Bank to Canal to Dow's Lake
Easy 7.5 km 47:30 6:20
2/17/2007 Run
Fentiman - Canal Loop
Long 9.6 km 57:25 6:01
2/13/2007 Run
RR 4K to Civilization
Tempo 4.2 km 21:28 5:09
2/13/2007 Run
RR 4K to Civilization
Easy 0.8 km 5:00 6:40
2/11/2007 Run
RR 7K Portage to M-C
Long 7.0 km 42:00 5:59