Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
9/6/2008 Run
5 K Kilborn to Featherstone and Back
Easy 5.2 km 29:15 5:41
7/24/2008 Run
7 K Kilborn to Alta Vista and Back
Fartlek 7.0 km 41:21 5:53
7/3/2008 Run
7 K Kilborn to Alta Vista and Back
Easy 7.0 km 43:26 6:11
6/30/2008 Run
OTC Transition Run
Tempo 5.0 km 26:35 5:19
6/18/2008 Run
15 K - Kilborn/Alta Vista plus Arch loop
Long 15.0 km 1:32:01 6:08
5/31/2008 Run
10 K Neighbourhood Loop
Long 10.0 km 1:00:34 6:04
5/26/2008 Run
OTC Transition Run
Brick Run 3.2 km 18:00 5:38
5/19/2008 Run
6 K Heron - Alta Vista to Smyth and back
Easy 8.1 km 48:40 6:00
4/10/2008 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 35:22 5:47
4/8/2008 Run
8 K Heron - Alta Vista to Dorion and back
Tempo 8.4 km 44:18 5:16
4/5/2008 Run
18 K Heron down Canal to end and back up Bank
Long 19.3 km 1:50:11 5:43
4/4/2008 Run
Treadmill
Interval 4.0 km 23:07 5:47
4/3/2008 Run
5 K Heron to Walkley
Easy 5.3 km 30:33 5:46
4/1/2008 Run
8 K Heron - Alta Vista to Dorion and back
Tempo 8.4 km 43:49 5:12
3/29/2008 Run
14 K - Bank to Canal to Daley
Long 16.0 km 1:38:00 6:08
3/23/2008 Run
14 K - Bank to Canal to Daley
Long 18.0 km 1:44:02 5:47
3/16/2008 Run
14 K - Bank to Canal to Daley
Long 16.0 km 1:31:32 5:44
3/4/2008 Run
Other Run Location
Tempo 8.3 km 47:14 5:40
3/2/2008 Run
14 K - Bank to Canal to Daley
Long 16.2 km 1:40:00 6:12
2/9/2008 Run
14 K - Bank to Canal to Daley
Long 15.0 km 1:35:08 6:21
2/3/2008 Run
10 K - Bank to Canal to Pretoria
Long 14.0 km 1:27:03 6:14
1/29/2008 Run
Other Run Location
Tempo 9.5 km 54:44 5:45
1/26/2008 Run
Other Run Location
Easy 7.8 km 47:10 6:06
1/19/2008 Run
14 K - Bank to Canal to Daley
Long 14.0 km 1:26:59 6:13
1/5/2008 Run
Other Run Location
Easy 6.2 km 37:10 6:00
1/1/2008 Run
Other Run Location
Easy 4.5 km 31:00 6:54
11/28/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.1 km 22:29 5:28
11/21/2007 Run
Other Run Location
Tempo 6.2 km 35:29 5:43
11/6/2007 Run
Other Run Location
Easy 8.0 km 49:33 6:12
11/4/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:55 6:12
11/1/2007 Run
Denis' Fancy House Loop
Easy 5.7 km 33:28 5:53
10/29/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 7.5 km 44:45 6:00
10/28/2007 Run
Rattle Me Bones 5K
Race 5.0 km 24:55 4:59
10/28/2007 Run
Other Run Location
Easy 2.0 km 13:00 6:30
10/21/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:35 5:52
10/18/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:30 6:06
10/17/2007 Run
11 K AV - Smyth - Pleasant Park - Arch - Canterbury - Kilborn Loop
Easy 13.0 km 1:19:45 6:09
10/15/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:55 6:12
10/13/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:13 6:05
10/12/2007 Run
8 K Heron - Alta Vista to Dorion and back
Long 9.4 km 56:13 5:58
10/12/2007 Run
20.5 K Heron to Riverside down Canal to Laurier
Long 20.6 km 2:08:31 6:15
10/10/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 35:36 5:50
10/9/2007 Run
10 K - Bank to Canal to Pretoria
Tempo 10.0 km 56:56 5:41
10/8/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:24 6:05
10/2/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:32 6:07
10/1/2007 Run
10 K AV - Smyth - Pleasant Park - Haig - Kilborn Loop
Easy 10.2 km 1:03:57 6:18
9/28/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:11 6:01
9/25/2007 Run
5 K Heron to Walkley
Easy 5.3 km 30:48 5:49
9/24/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.6 km 40:38 6:09
9/22/2007 Run
11 K AV - Smyth - Pleasant Park - Arch - Canterbury - Kilborn Loop
Long 10.9 km 1:08:38 6:17
9/22/2007 Run
14 K - Bank to Canal to Daley
Long 14.0 km 1:31:11 6:31
9/20/2007 Run
6 K Heron - Alta Vista to Smyth and back
Easy 6.1 km 36:14 5:56
9/18/2007 Run
5 K Heron to Walkley
Easy 5.3 km 31:54 6:01
9/15/2007 Run
Other Run Location
Long 21.0 km 2:13:05 6:20
9/12/2007 Run
10 K - Bank to Canal to Pretoria
Tempo 10.1 km 56:19 5:34
9/11/2007 Run
5 K Heron to Walkley
Easy 5.3 km 31:09 5:52
9/8/2007 Run
Other Run Location
Long 18.3 km 1:52:00 6:08
9/6/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:09 5:46
9/5/2007 Run
Denis' Fancy House Loop
Tempo 5.7 km 29:46 5:14
9/3/2007 Run
Other Run Location
Easy 4.0 km 25:00 6:15
9/2/2007 Run
Other Run Location
Long 16.0 km 1:36:00 6:00
8/31/2007 Run
3.3 K Heron to Riverside and back
Easy 3.4 km 18:25 5:29
8/30/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 22:00 5:29
8/28/2007 Run
5 K Heron to Walkley
Interval 5.3 km 30:20 5:43
8/27/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:14 6:02
8/25/2007 Run
14 K - Bank to Canal to Daley
Long 14.0 km 1:24:44 6:03
8/23/2007 Run
Track
Easy 4.0 km 22:23 5:36
8/23/2007 Run
Track
Interval 2400.0 m 12:13 5:06
8/21/2007 Run
5 K Heron - Alta Vista to Billings and back
Easy 5.2 km 31:01 6:02
8/20/2007 Run
8 K Heron - Alta Vista to Dorion and back
Long 10.0 km 1:00:52 6:06
8/16/2007 Run
Other Run Location
Easy 4.0 km 22:30 5:38
8/14/2007 Run
Other Run Location
Tempo 4.5 km 23:53 5:19
8/7/2007 Run
Other Run Location
Easy 2.0 km 12:45 6:23
8/1/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 23:16 5:48
7/31/2007 Run
5 K Heron to Walkley
Easy 5.3 km 33:00 6:13
7/28/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:49 6:11
7/26/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 25:00 6:14
7/21/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:12 6:02
7/19/2007 Run
20.5 K Heron to Riverside down Canal to Laurier
Long 20.6 km 2:09:00 6:16
7/17/2007 Run
8 K Heron - Alta Vista to Dorion and back
Tempo 7.4 km 39:47 5:22
7/17/2007 Run
Other Run Location
Easy 2.0 km 12:07 6:04
7/16/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:16 6:03
7/14/2007 Run
17.6 K Heron to Riverside down Canal to Pretoria
Long 17.7 km 1:49:51 6:14
7/12/2007 Run
Track
Easy 3.2 km 19:24 6:04
7/12/2007 Run
Track
Interval 7.2 km 40:54 5:41
7/11/2007 Run
Other Run Location
Easy 4.0 km 23:33 5:54
7/10/2007 Run
8 K Heron - Alta Vista to Dorion and back
Tempo 6.4 km 34:13 5:22
7/10/2007 Run
Other Run Location
Easy 3.2 km 18:58 5:56
7/7/2007 Run
8 K Heron - Alta Vista to Dorion and back
Long 8.4 km 51:50 6:09
7/7/2007 Run
8 K Heron - Alta Vista to Dorion and back
Long 8.4 km 50:32 6:00
7/5/2007 Run
8 K Heron - Alta Vista to Dorion and back
Interval 8.5 km 49:45 5:53
7/4/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 23:45 5:55
7/2/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Tempo 4.0 km 21:37 5:23
6/29/2007 Run
14.5 K - River Route
Long 14.5 km 1:29:46 6:12
6/25/2007 Run
5 K Heron to Walkley
Easy 5.3 km 32:14 6:05
6/23/2007 Run
13 K - Bank to Canal to Laurier Bridge
Long 13.3 km 1:19:55 6:00
6/20/2007 Run
4 K Heron - Alta Vista to Cunningham and back
Easy 4.0 km 24:45 6:10
6/19/2007 Run
Other Run Location
Easy 6.0 km 37:18 6:13
6/19/2007 Run
Other Run Location
Tempo 3.0 km 16:00 5:20
6/13/2007 Run
Other Run Location
Easy 2.5 km 15:00 6:00