| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/8/2017 |
Run |
8k alfords point |
Recovery |
9.3 km |
53:33 |
5:45 |
 |
| 8/8/2017 |
Run |
work to loftus and back |
GA |
6.1 km |
33:08 |
5:25 |
|
| 8/7/2017 |
Run |
8 km alfords point |
Recovery |
8.2 km |
47:45 |
5:49 |
|
| 8/7/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:02 |
5:54 |
|
| 8/6/2017 |
Run |
20 km alfords point |
Long |
20.1 km |
1:41:29 |
5:03 |
|
| 8/5/2017 |
Run |
Menai Park Run |
GA |
4.9 km |
25:59 |
5:20 |
|
| 8/5/2017 |
Run |
|
Warm up |
1.0 km |
10:43 |
10:19 |
|
| 8/4/2017 |
Run |
16km illawong |
LactateThreshold |
16.1 km |
1:18:22 |
4:53 |
|
| 8/3/2017 |
Run |
10 alfords point |
GA |
10.2 km |
53:56 |
5:17 |
|
| 8/3/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
36:06 |
5:54 |
|
| 8/2/2017 |
Run |
8k alfords point |
GA |
8.3 km |
41:42 |
5:01 |
|
| 8/2/2017 |
Run |
10 alfords point |
GA |
10.1 km |
54:08 |
5:22 |
|
| 8/1/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.3 km |
1:00:15 |
5:20 |
|
| 8/1/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:34 |
5:39 |
|
| 7/31/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
45:28 |
5:36 |
|
| 7/31/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:27 |
5:48 |
|
| 7/30/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:28:07 |
4:53 |
|
| 7/29/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
44:16 |
5:27 |
|
| 7/29/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
30:00 |
6:16 |
|
| 7/29/2017 |
Run |
near parkrun |
Warm up |
2.2 km |
18:48 |
8:45 |
|
| 7/28/2017 |
Run |
16km illawong |
LactateThreshold |
16.1 km |
1:19:36 |
4:57 |
|
| 7/27/2017 |
Run |
10 alfords point |
GA |
10.0 km |
53:10 |
5:19 |
|
| 7/27/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:21 |
5:48 |
|
| 7/26/2017 |
Run |
8 km alfords point |
Recovery |
8.4 km |
46:23 |
5:31 |
|
| 7/26/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:48 |
5:52 |
|
| 7/25/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
59:36 |
5:22 |
|
| 7/25/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:44 |
5:41 |
|
| 7/24/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:34 |
5:50 |
|
| 7/23/2017 |
Run |
Surf to Sutherland |
GA |
11.2 km |
1:07:57 |
6:04 |
|
| 7/23/2017 |
Run |
Sutherland to Surf |
Race |
11.1 km |
1:07:44 |
6:06 |
|
| 7/22/2017 |
Run |
menai parkrun |
Recovery |
4.8 km |
33:02 |
6:53 |
|
| 7/22/2017 |
Run |
near menai parkrun |
Warm up |
1.1 km |
10:07 |
9:39 |
|
| 7/21/2017 |
Run |
work to loftus and back |
Default |
6.1 km |
35:31 |
5:50 |
|
| 7/20/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:26:54 |
5:24 |
|
| 7/19/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:57 |
5:44 |
|
| 7/18/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
1:00:40 |
5:29 |
|
| 7/17/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
46:28 |
5:43 |
|
| 7/17/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:10 |
5:46 |
|
| 7/16/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:20:46 |
5:01 |
|
| 7/15/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:03 |
6:09 |
|
| 7/15/2017 |
Run |
near parkrun menai |
Warm up |
1.2 km |
10:07 |
8:14 |
|
| 7/14/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
6.0 km |
34:32 |
5:49 |
|
| 7/13/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:21 |
5:38 |
|
| 7/12/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:19 |
5:38 |
|
| 7/11/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.5 km |
31:25 |
5:43 |
|
| 7/10/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
26:38 |
5:14 |
|
| 7/8/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
30:03 |
6:12 |
|
| 7/8/2017 |
Run |
near menai parkrun |
Warm up |
2.0 km |
18:05 |
8:55 |
|
| 7/7/2017 |
Run |
work to waratah park track and back |
Interval VO2 max |
5.4 km |
31:31 |
5:54 |
|
| 7/1/2017 |
Run |
Bowral parkrun |
Recovery |
5.0 km |
30:36 |
6:08 |
|
| 6/30/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:38 |
5:39 |
|
| 6/26/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:46 |
5:42 |
|
| 6/25/2017 |
Run |
20 km alfords point |
Medium long |
20.1 km |
1:38:45 |
4:55 |
|
| 6/25/2017 |
Run |
around rocky |
Warm up |
1.0 km |
8:07 |
7:58 |
|
| 6/24/2017 |
Run |
near parkrun |
Cool down |
2.1 km |
13:25 |
6:33 |
|
| 6/24/2017 |
Run |
menai parkrun |
LactateThreshold |
4.8 km |
21:28 |
4:31 |
|
| 6/24/2017 |
Run |
near parkrun menai |
Recovery |
3.1 km |
20:55 |
6:52 |
|
| 6/23/2017 |
Run |
5 k alfords point |
GA |
5.2 km |
25:41 |
4:55 |
|
| 6/23/2017 |
Run |
work to waratah park track and back |
Recovery |
6.1 km |
35:12 |
5:46 |
|
| 6/22/2017 |
Run |
12 km alfords point |
GA |
11.1 km |
57:28 |
5:11 |
|
| 6/22/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:19 |
5:48 |
|
| 6/21/2017 |
Run |
8 km alfords point |
GA + Strides |
8.1 km |
44:40 |
5:30 |
|
| 6/21/2017 |
Run |
work to sutho bike track and back |
Interval VO2 max |
6.9 km |
37:00 |
5:25 |
|
| 6/21/2017 |
Run |
6k alfords point |
Recovery |
6.1 km |
46:31 |
7:37 |
|
| 6/20/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
57:31 |
5:42 |
|
| 6/20/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
39:02 |
6:23 |
|
| 6/19/2017 |
Run |
8 km alfords point |
GA |
8.1 km |
45:03 |
5:33 |
|
| 6/18/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
59:16 |
5:52 |
|
| 6/17/2017 |
Run |
near dolls point parkrun |
Cool down |
1.0 km |
8:28 |
8:34 |
|
| 6/17/2017 |
Run |
dolls point parkrun |
Race |
5.0 km |
19:58 |
4:03 |
|
| 6/17/2017 |
Run |
dolls point park |
Warm up |
3.1 km |
25:28 |
8:21 |
|
| 6/16/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:55 |
5:53 |
|
| 6/15/2017 |
Run |
15k alfords point |
GA |
15.1 km |
1:20:49 |
5:21 |
|
| 6/15/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
34:46 |
5:39 |
|
| 6/14/2017 |
Run |
8 km alfords point |
Recovery |
8.2 km |
45:36 |
5:36 |
|
| 6/14/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
35:29 |
5:48 |
|
| 6/14/2017 |
Run |
5 k alfords point |
Recovery |
5.1 km |
38:21 |
7:28 |
|
| 6/13/2017 |
Run |
12 km alfords point |
GA |
12.2 km |
1:03:02 |
5:11 |
|
| 6/13/2017 |
Run |
work to waratah park track and back |
GA + Speed |
5.9 km |
35:13 |
5:57 |
|
| 6/12/2017 |
Run |
laps of coachwood |
Recovery |
5.1 km |
29:15 |
5:45 |
|
| 6/12/2017 |
Run |
bay run |
Recovery |
12.2 km |
1:09:51 |
5:45 |
|
| 6/11/2017 |
Run |
20 km alfords point |
Medium long |
20.1 km |
1:39:58 |
4:59 |
|
| 6/11/2017 |
Run |
half coachwood |
Warm up |
1.0 km |
8:18 |
8:04 |
|
| 6/10/2017 |
Run |
menai parkrun |
Recovery |
5.0 km |
33:08 |
6:42 |
|
| 6/9/2017 |
Run |
4 laps coachwood |
Recovery |
5.3 km |
31:50 |
5:59 |
|
| 6/9/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
36:40 |
5:58 |
|
| 6/8/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:21:59 |
5:06 |
|
| 6/8/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:53 |
5:23 |
|
| 6/7/2017 |
Run |
10 alfords point |
Recovery |
10.1 km |
55:49 |
5:31 |
|
| 6/7/2017 |
Run |
work to loftus and back |
Recovery |
6.2 km |
37:33 |
6:06 |
|
| 6/6/2017 |
Run |
10 alfords point |
LactateThreshold |
10.1 km |
51:47 |
5:08 |
|
| 6/6/2017 |
Run |
work to loftus and back |
GA |
6.0 km |
32:30 |
5:24 |
|
| 6/5/2017 |
Run |
8 km alfords point |
Recovery |
8.1 km |
48:32 |
6:00 |
|
| 6/5/2017 |
Run |
work to loftus and back |
Recovery |
6.1 km |
34:01 |
5:33 |
|
| 6/4/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:24:03 |
5:14 |
|
| 6/3/2017 |
Run |
home to yala road cross country and back |
Recovery |
18.1 km |
2:03:02 |
6:48 |
|
| 6/3/2017 |
Run |
menai parkrun |
Recovery |
4.9 km |
29:06 |
5:56 |
|
| 6/3/2017 |
Run |
near parkrun |
Warm up |
2.1 km |
15:13 |
7:07 |
|
| 6/2/2017 |
Run |
7km alfords point |
Recovery |
7.2 km |
36:31 |
5:05 |
|
| 6/2/2017 |
Run |
work to loftus and back |
Recovery |
6.0 km |
33:52 |
5:40 |
|