| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/18/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
45:21 |
5:39 |
 |
| 10/17/2017 |
Run |
ridge |
Recovery |
8.1 km |
51:30 |
6:22 |
|
| 10/17/2017 |
Run |
ridge |
Recovery |
1.1 km |
7:52 |
7:30 |
|
| 10/17/2017 |
Run |
ridge |
Interval VO2 max |
5.4 km |
39:45 |
7:21 |
|
| 10/16/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
44:06 |
5:27 |
|
| 10/16/2017 |
Run |
monday riot from maccas |
Recovery |
8.6 km |
57:51 |
6:44 |
|
| 10/15/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:30:16 |
5:36 |
|
| 10/14/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
32:29 |
6:41 |
|
| 10/14/2017 |
Run |
near parkrun |
Warm up |
0.4 km |
6:12 |
15:54 |
|
| 10/13/2017 |
Run |
waratah park |
GA |
6.1 km |
30:44 |
5:05 |
|
| 10/13/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
42:59 |
5:19 |
|
| 10/12/2017 |
Run |
8 k alfords point |
GA |
8.1 km |
38:29 |
4:46 |
|
| 10/12/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
1:00:59 |
5:54 |
|
| 10/11/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
46:30 |
5:44 |
|
| 10/11/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
51:38 |
6:22 |
|
| 10/10/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
36:55 |
6:04 |
|
| 10/10/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
57:44 |
5:42 |
|
| 10/9/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
48:52 |
6:01 |
|
| 10/9/2017 |
Run |
8 k alfords point |
Recovery |
8.1 km |
47:23 |
5:51 |
|
| 10/8/2017 |
Run |
5 k alfords point |
Recovery |
5.1 km |
31:13 |
6:06 |
|
| 9/30/2017 |
Run |
treadmill in bagan hotel |
Cool down |
5.1 km |
28:07 |
5:31 |
|
| 9/28/2017 |
Run |
treadmill in lake inle hotel myanmar |
Recovery |
5.4 km |
33:13 |
6:10 |
|
| 9/27/2017 |
Run |
treadmill in lake inle hotel myanmar |
Recovery |
5.2 km |
32:30 |
6:15 |
|
| 9/24/2017 |
Run |
treadmill in yangon hotel |
Recovery |
5.1 km |
31:56 |
6:16 |
|
| 9/22/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:32:12 |
5:44 |
|
| 9/21/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
59:05 |
5:46 |
|
| 9/21/2017 |
Run |
10 alfords point |
Default |
10.1 km |
53:54 |
5:20 |
|
| 9/20/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:30 |
5:29 |
|
| 9/20/2017 |
Run |
10 alfords point |
Recovery |
10.4 km |
57:00 |
5:29 |
|
| 9/19/2017 |
Run |
10 alfords point to sutho |
GA |
10.1 km |
54:02 |
5:21 |
|
| 9/19/2017 |
Run |
sutherland to alfos |
GA |
10.7 km |
56:03 |
5:16 |
|
| 9/18/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
56:23 |
5:29 |
|
| 9/18/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:14 |
5:52 |
|
| 9/17/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:57 |
5:32 |
|
| 9/16/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:21 |
5:36 |
|
| 9/16/2017 |
Run |
near parkrun menai |
Cool down |
1.0 km |
7:15 |
7:15 |
|
| 9/16/2017 |
Run |
menai parkrun |
Race |
4.8 km |
20:03 |
4:13 |
|
| 9/16/2017 |
Run |
near menai parkrun |
Warm up |
0.3 km |
1:58 |
7:02 |
|
| 9/16/2017 |
Run |
near menai parkrun |
Recovery |
1.3 km |
13:23 |
10:18 |
|
| 9/15/2017 |
Run |
18km Alfords Point |
GA |
18.1 km |
1:36:09 |
5:19 |
|
| 9/14/2017 |
Run |
4 laps coachwood |
Recovery |
6.2 km |
33:56 |
5:29 |
|
| 9/14/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
57:03 |
5:34 |
|
| 9/13/2017 |
Run |
4 laps coachwood |
Recovery |
6.1 km |
35:48 |
5:53 |
|
| 9/13/2017 |
Run |
10 alfords point |
Recovery |
10.3 km |
59:23 |
5:47 |
|
| 9/12/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:42 |
5:53 |
|
| 9/12/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
47:22 |
5:51 |
|
| 9/11/2017 |
Run |
menai |
Recovery |
6.4 km |
43:21 |
6:49 |
|
| 9/10/2017 |
Run |
dolls point |
Cool down |
2.4 km |
18:38 |
7:42 |
|
| 9/10/2017 |
Run |
Beachside Dash |
Race |
10.1 km |
39:59 |
3:59 |
|
| 9/10/2017 |
Run |
dolls point |
Warm up |
3.7 km |
35:18 |
9:33 |
|
| 9/9/2017 |
Run |
norh wollongong parkrun |
Recovery |
5.2 km |
36:29 |
7:03 |
|
| 9/9/2017 |
Run |
north wollongong parkrun |
Recovery |
0.5 km |
13:24 |
28:31 |
|
| 9/7/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:29 |
5:37 |
|
| 9/6/2017 |
Run |
the ridge |
Interval VO2 max |
10.1 km |
52:15 |
5:11 |
|
| 9/5/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
55:29 |
5:28 |
|
| 9/4/2017 |
Run |
4 laps coachwood |
Recovery |
5.3 km |
30:45 |
5:49 |
|
| 9/4/2017 |
Run |
menai maccas to akuna and yala return |
Recovery |
10.1 km |
55:15 |
5:30 |
|
| 9/3/2017 |
Run |
marco reserve |
Cool down |
1.1 km |
7:36 |
6:40 |
|
| 9/3/2017 |
Run |
Marco Reserve Illawong fathers day fun run |
Race |
8.0 km |
31:39 |
3:58 |
|
| 9/3/2017 |
Run |
marco reserve |
Warm up |
3.2 km |
24:17 |
7:37 |
|
| 9/2/2017 |
Run |
Menai Park Run |
Recovery |
5.0 km |
32:00 |
6:27 |
|
| 9/2/2017 |
Run |
near menai parkrun |
Warm up |
0.7 km |
4:33 |
6:30 |
|
| 9/1/2017 |
Run |
the ridge |
Speedwork |
10.1 km |
57:22 |
5:41 |
|
| 8/30/2017 |
Run |
6k alfords point |
Recovery |
5.8 km |
45:51 |
7:56 |
|
| 8/30/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
56:48 |
5:37 |
|
| 8/29/2017 |
Run |
4 laps coachwood |
Recovery |
5.2 km |
30:11 |
5:48 |
|
| 8/29/2017 |
Run |
the ridge |
Interval VO2 max |
11.1 km |
57:10 |
5:10 |
|
| 8/28/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
33:40 |
5:29 |
|
| 8/28/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
58:22 |
5:49 |
|
| 8/27/2017 |
Run |
20 km alfords point |
Medium long |
20.2 km |
1:52:40 |
5:35 |
|
| 8/26/2017 |
Run |
near tuggeranong parkrun |
Cool down |
2.7 km |
19:41 |
7:24 |
|
| 8/26/2017 |
Run |
parkrun Tuggeranong |
LactateThreshold |
5.0 km |
20:59 |
4:10 |
|
| 8/26/2017 |
Run |
near tuggeranong parkrun |
Warm up |
2.6 km |
19:20 |
7:25 |
|
| 8/25/2017 |
Run |
12 km alfords point |
Recovery |
13.5 km |
1:14:38 |
5:33 |
|
| 8/24/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:30:14 |
4:59 |
|
| 8/23/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
40:43 |
6:40 |
|
| 8/23/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
57:25 |
5:37 |
|
| 8/22/2017 |
Run |
The ridge track and surrounds |
Speedwork |
15.1 km |
1:21:35 |
5:24 |
|
| 8/21/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:27 |
5:29 |
|
| 8/21/2017 |
Run |
menai maccas to alfos and return |
Recovery |
9.2 km |
59:10 |
6:27 |
|
| 8/20/2017 |
Run |
24 km behind the school mainly |
Medium long |
24.1 km |
1:59:08 |
4:57 |
|
| 8/19/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
32:36 |
6:46 |
|
| 8/19/2017 |
Run |
near menai parkrun |
Warm up |
1.3 km |
11:46 |
9:12 |
|
| 8/18/2017 |
Run |
4 laps coachwood |
Recovery |
5.3 km |
32:18 |
6:03 |
|
| 8/17/2017 |
Run |
4 laps coachwood |
Recovery |
5.1 km |
38:05 |
7:29 |
|
| 8/17/2017 |
Run |
the ridge and surrounds |
LactateThreshold |
16.2 km |
1:21:40 |
5:04 |
|
| 8/16/2017 |
Run |
4 laps coachwood |
Recovery |
5.1 km |
30:19 |
5:56 |
|
| 8/16/2017 |
Run |
12 km alfords point |
GA |
14.1 km |
1:16:08 |
5:24 |
|
| 8/15/2017 |
Run |
the ridge and surrounds |
Interval VO2 max |
16.1 km |
1:25:25 |
5:19 |
|
| 8/14/2017 |
Run |
10 alfords point |
Recovery |
9.1 km |
54:03 |
5:56 |
|
| 8/14/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
37:31 |
6:09 |
|
| 8/13/2017 |
Run |
20 km alfords point |
Medium long |
20.1 km |
1:38:03 |
4:53 |
|
| 8/12/2017 |
Run |
Menai Park Run |
Recovery |
4.8 km |
33:46 |
7:01 |
|
| 8/12/2017 |
Run |
near menai parkrun |
Warm up |
0.1 km |
1:32 |
12:47 |
|
| 8/11/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
24:57 |
4:54 |
|
| 8/11/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.9 km |
32:45 |
5:31 |
|
| 8/10/2017 |
Run |
6k alfords point |
Recovery |
6.3 km |
37:27 |
5:55 |
|
| 8/10/2017 |
Run |
10 alfords point |
Recovery |
10.2 km |
56:56 |
5:36 |
|
| 8/9/2017 |
Run |
5 k alfords point |
Recovery |
5.8 km |
41:08 |
7:04 |
|
| 8/9/2017 |
Run |
15k alfords point |
LactateThreshold |
14.2 km |
1:09:09 |
4:53 |
|