| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 4/14/2010 |
Run |
Random Route |
Easy |
7.0 km |
29:00 |
4:09 |
 |
| 4/14/2010 |
Run |
Random Route |
Hill |
3.5 km |
13:38 |
3:54 |
|
| 4/17/2010 |
Run |
Random Route |
Race |
8.0 km |
50:24 |
6:18 |
|
| 4/24/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 4/29/2010 |
Run |
Random Route |
Easy |
5.5 km |
25:00 |
4:33 |
|
| 5/1/2010 |
Run |
Random Route |
Easy |
11.0 km |
56:00 |
5:06 |
|
| 5/1/2010 |
Run |
Random Route |
Hill |
6.0 km |
24:28 |
4:05 |
|
| 5/2/2010 |
Run |
Random Route |
Long |
16.0 km |
1:11:00 |
4:27 |
|
| 5/8/2010 |
Run |
Random Route |
Easy |
7.3 km |
35:00 |
4:48 |
|
| 5/15/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 5/15/2010 |
Run |
Random Route |
Hill |
6.0 km |
25:30 |
4:15 |
|
| 5/29/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/5/2010 |
Run |
Random Route |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 6/5/2010 |
Run |
Random Route |
Hill |
6.0 km |
25:00 |
4:10 |
|
| 6/12/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/19/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 6/26/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 7/8/2010 |
Run |
Random Route |
Easy |
|
43:00 |
|
|
| 7/17/2010 |
Run |
Random Route |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 7/22/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 7/24/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 8/7/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 12/16/2010 |
Run |
Random Route |
Easy |
6.0 km |
27:00 |
4:30 |
|
| 12/20/2010 |
Run |
Random Route |
Hill |
15.0 km |
1:22:00 |
5:28 |
|
| 12/22/2010 |
Run |
Random Route |
Hill |
5.0 km |
23:40 |
4:44 |
|
| 12/22/2010 |
Run |
Random Route |
Easy |
8.0 km |
37:00 |
4:38 |
|
| 12/25/2010 |
Run |
Random Route |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 12/25/2010 |
Run |
Random Route |
Hill |
5.0 km |
23:41 |
4:45 |
|
| 12/29/2010 |
Run |
Random Route |
Hill |
14.0 km |
1:21:00 |
5:48 |
|
| 4/20/2011 |
Run |
Random Route |
Easy |
7.0 km |
28:00 |
4:00 |
|
| 1/6/2010 |
Run |
speed work 1km road course |
Hill |
8.0 km |
38:00 |
4:45 |
|
| 11/10/2008 |
Run |
summer course |
Easy |
9.0 km |
40:00 |
4:27 |
|
| 11/14/2008 |
Run |
summer course |
Long |
14.0 km |
1:05:00 |
4:39 |
|
| 11/16/2008 |
Run |
summer course |
Long |
20.0 km |
1:35:00 |
4:45 |
|
| 11/30/2009 |
Run |
summer course |
Long |
18.0 km |
1:30:00 |
5:00 |
|
| 12/5/2009 |
Run |
summer course |
Easy |
10.0 km |
45:00 |
4:30 |
|
| 6/4/2009 |
Run |
waikanae park speed/hill work |
Tempo |
2.2 km |
7:00 |
3:11 |
|
| 12/7/2009 |
Run |
waikanae park speed/hill work |
Hill |
8.0 km |
37:00 |
4:38 |
|
| 12/26/2009 |
Run |
waikanae park speed/hill work |
Hill |
10.0 km |
50:00 |
5:00 |
|
| 1/2/2010 |
Run |
waikanae park speed/hill work |
Hill |
10.0 km |
47:00 |
4:42 |
|
| 1/9/2010 |
Run |
waikanae park speed/hill work |
Hill |
8.0 km |
35:00 |
4:23 |
|
| 1/11/2010 |
Run |
waikanae park speed/hill work |
Easy |
7.0 km |
35:00 |
5:00 |
|
| 1/11/2010 |
Run |
waikanae park speed/hill work |
Hill |
8.0 km |
37:00 |
4:38 |
|
| 1/16/2010 |
Run |
waikanae park speed/hill work |
Hill |
7.0 km |
30:00 |
4:18 |
|
| 6/13/2010 |
Run |
waikanae river long run |
Long |
16.0 km |
1:17:00 |
4:49 |
|
| 6/20/2010 |
Run |
waikanae river long run |
Long |
18.0 km |
1:27:00 |
4:50 |
|
| 6/27/2010 |
Run |
waikanae river long run |
Long |
19.0 km |
1:30:00 |
4:45 |
|
| 7/25/2010 |
Run |
waikanae river long run |
Long |
19.0 km |
1:28:00 |
4:38 |
|
| 8/8/2010 |
Run |
waikanae river long run |
Long |
18.0 km |
1:18:00 |
4:20 |
|
| 8/15/2010 |
Run |
waikanae river long run |
Easy |
12.0 km |
58:00 |
4:50 |
|
| 9/26/2010 |
Run |
waikanae river long run |
Long |
18.0 km |
1:18:00 |
4:20 |
|
| 11/9/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:24:00 |
4:19 |
|
| 11/30/2008 |
Run |
waikanae river run |
Long |
16.0 km |
1:14:00 |
4:38 |
|
| 12/7/2008 |
Run |
waikanae river run |
Long |
21.0 km |
1:41:00 |
4:49 |
|
| 12/11/2008 |
Run |
waikanae river run |
Long |
12.0 km |
1:12:00 |
6:00 |
|
| 12/15/2008 |
Run |
waikanae river run |
Long |
19.5 km |
1:32:00 |
4:44 |
|
| 1/11/2009 |
Run |
waikanae river run |
Hill |
20.0 km |
1:28:00 |
4:24 |
|
| 1/13/2009 |
Run |
waikanae river run |
Hill |
14.0 km |
1:04:00 |
4:35 |
|
| 1/16/2009 |
Run |
waikanae river run |
Hill |
21.0 km |
1:39:00 |
4:43 |
|
| 2/15/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 2/22/2009 |
Run |
waikanae river run |
Easy |
11.0 km |
56:00 |
5:06 |
|
| 3/1/2009 |
Run |
waikanae river run |
Easy |
12.5 km |
59:00 |
4:44 |
|
| 4/19/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:22:00 |
4:34 |
|
| 5/9/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:32:00 |
4:36 |
|
| 5/17/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:36:00 |
4:22 |
|
| 5/30/2009 |
Run |
waikanae river run |
Long |
11.0 km |
52:00 |
4:44 |
|
| 6/6/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:42:00 |
5:06 |
|
| 6/27/2009 |
Run |
waikanae river run |
Long |
20.5 km |
1:42:00 |
4:59 |
|
| 7/26/2009 |
Run |
waikanae river run |
Long |
12.5 km |
1:01:00 |
4:53 |
|
| 8/23/2009 |
Run |
waikanae river run |
Long |
19.5 km |
1:35:00 |
4:53 |
|
| 9/6/2009 |
Run |
waikanae river run |
Long |
24.0 km |
2:05:00 |
5:13 |
|
| 9/18/2009 |
Run |
waikanae river run |
Long |
15.5 km |
1:17:00 |
4:59 |
|
| 9/20/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:47:00 |
4:52 |
|
| 9/23/2009 |
Run |
waikanae river run |
Long |
14.0 km |
1:08:00 |
4:52 |
|
| 9/27/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:30:00 |
5:00 |
|
| 10/1/2009 |
Run |
waikanae river run |
Easy |
12.0 km |
59:00 |
4:55 |
|
| 10/3/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:40:00 |
5:00 |
|
| 10/9/2009 |
Run |
waikanae river run |
Long |
20.0 km |
1:41:00 |
5:03 |
|
| 10/17/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:52:00 |
5:06 |
|
| 10/18/2009 |
Run |
waikanae river run |
Easy |
11.5 km |
56:00 |
4:53 |
|
| 10/24/2009 |
Run |
waikanae river run |
Long |
22.0 km |
1:51:00 |
5:03 |
|
| 10/31/2009 |
Run |
waikanae river run |
Long |
26.0 km |
2:22:00 |
5:28 |
|
| 11/15/2009 |
Run |
waikanae river run |
Easy |
13.0 km |
1:10:00 |
5:24 |
|
| 11/22/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:28:00 |
4:54 |
|
| 12/6/2009 |
Run |
waikanae river run |
Long |
13.0 km |
1:12:00 |
5:33 |
|
| 12/9/2009 |
Run |
waikanae river run |
Easy |
8.0 km |
42:00 |
5:15 |
|
| 12/10/2009 |
Run |
waikanae river run |
Hill |
8.0 km |
37:00 |
4:38 |
|
| 12/12/2009 |
Run |
waikanae river run |
Long |
18.0 km |
1:28:00 |
4:54 |
|
| 12/20/2009 |
Run |
waikanae river run |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 12/22/2009 |
Run |
waikanae river run |
Hill |
11.0 km |
50:00 |
4:33 |
|
| 1/3/2010 |
Run |
waikanae river run |
Easy |
12.0 km |
1:00:00 |
5:00 |
|
| 1/31/2010 |
Run |
waikanae river run |
Long |
14.0 km |
1:10:00 |
5:00 |
|
| 2/7/2010 |
Run |
waikanae river run |
Easy |
12.5 km |
1:01:00 |
4:53 |
|
| 2/14/2010 |
Run |
waikanae river run |
Long |
14.7 km |
1:10:00 |
4:47 |
|
| 2/21/2010 |
Run |
waikanae river run |
Long |
12.5 km |
1:01:00 |
4:53 |
|
| 4/11/2010 |
Run |
waikanae river run |
Easy |
14.7 km |
1:06:00 |
4:31 |
|
| 6/6/2010 |
Run |
waikanae river run |
Long |
14.7 km |
1:10:00 |
4:47 |
|
| 7/11/2010 |
Run |
waikanae river run |
Long |
18.0 km |
1:20:00 |
4:27 |
|
| 7/18/2010 |
Run |
waikanae river run |
Long |
12.0 km |
59:00 |
4:55 |
|
| 8/1/2010 |
Run |
waikanae river run |
Long |
16.0 km |
1:15:00 |
4:42 |
|