| Date |
Activity |
Course |
Type |
Distance |
Duration ▼ |
Pace |
|
| 8/24/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:30:14 |
4:59 |
 |
| 1/20/2015 |
Run |
18km behind school mainly |
Tempo |
18.1 km |
1:30:14 |
5:00 |
|
| 8/14/2014 |
Run |
16 km run |
Easy |
16.6 km |
1:30:09 |
5:26 |
|
| 12/10/2012 |
Run |
18.3 k alfords point |
Long |
18.3 km |
1:30:05 |
4:56 |
|
| 3/6/2016 |
Run |
16k behind school |
Recovery |
15.6 km |
1:29:55 |
5:46 |
|
| 12/28/2016 |
Run |
16k behind school |
Recovery |
16.2 km |
1:29:46 |
5:34 |
|
| 5/10/2015 |
Run |
kyeemagh 2.5k loop |
Medium long |
18.0 km |
1:29:43 |
4:59 |
|
| 12/6/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:29:25 |
4:57 |
|
| 1/31/2014 |
Run |
18km behind school mainly |
Tempo |
18.0 km |
1:29:20 |
4:58 |
|
| 3/16/2017 |
Run |
16k behind school |
GA |
16.1 km |
1:29:17 |
5:33 |
|
| 11/30/2014 |
Run |
16 km run |
Easy |
16.0 km |
1:28:59 |
5:34 |
|
| 12/11/2016 |
Run |
alfords point |
Recovery |
14.8 km |
1:28:53 |
6:00 |
|
| 2/11/2014 |
Run |
alfos to sutherland |
Easy |
16.2 km |
1:28:37 |
5:29 |
|
| 9/30/2014 |
Run |
16 km run |
Interval VO2 max |
17.3 km |
1:28:33 |
5:07 |
|
| 2/26/2017 |
Run |
12 km alfords point |
Recovery |
12.2 km |
1:28:32 |
7:18 |
|
| 9/20/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:28:32 |
4:54 |
|
| 12/30/2014 |
Run |
16 km run |
Easy |
16.0 km |
1:28:16 |
5:31 |
|
| 5/14/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:28:08 |
7:18 |
|
| 7/30/2017 |
Run |
18km Alfords Point |
Medium long |
18.1 km |
1:28:07 |
4:53 |
|
| 9/7/2016 |
Run |
16k behind school |
Interval VO2 max |
16.3 km |
1:28:04 |
5:25 |
|
| 9/21/2014 |
Run |
16 k including sprints on lower school oval |
GA + Strides |
16.6 km |
1:27:35 |
5:18 |
|
| 5/17/2015 |
Run |
SMH Half Marathon |
Race |
21.1 km |
1:27:23 |
4:09 |
|
| 4/10/2016 |
Run |
canberra half marathon |
Race |
21.1 km |
1:27:19 |
4:09 |
|
| 1/13/2015 |
Run |
lap to the club, to noosa, to bridge and laps of bike path |
Easy |
16.0 km |
1:27:08 |
5:27 |
|
| 6/25/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:27:05 |
5:25 |
|
| 11/17/2017 |
Run |
15k alfords point |
GA |
15.3 km |
1:26:54 |
5:41 |
|
| 7/20/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:26:54 |
5:24 |
|
| 5/31/2015 |
Run |
home to hockey |
Easy |
16.6 km |
1:26:48 |
5:15 |
|
| 9/8/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:26:47 |
5:23 |
|
| 4/12/2016 |
Run |
16k behind school |
GA |
16.3 km |
1:26:39 |
5:19 |
|
| 8/2/2014 |
Run |
16 km run |
Easy |
16.3 km |
1:26:34 |
5:20 |
|
| 10/15/2015 |
Run |
16 km run |
Easy |
16.1 km |
1:26:25 |
5:23 |
|
| 9/14/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:26:20 |
5:22 |
|
| 9/28/2016 |
Run |
18km behind the school mainly |
Medium long |
18.1 km |
1:26:09 |
4:46 |
|
| 5/22/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:25:37 |
5:18 |
|
| 12/25/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:25:27 |
7:03 |
|
| 8/15/2017 |
Run |
the ridge and surrounds |
Interval VO2 max |
16.1 km |
1:25:25 |
5:19 |
|
| 1/31/2017 |
Run |
16k behind school |
GA |
16.1 km |
1:25:23 |
5:19 |
|
| 8/18/2016 |
Run |
16k behind school |
Interval VO2 max |
16.1 km |
1:25:17 |
5:18 |
|
| 1/7/2014 |
Run |
menai fun run, then home |
Tempo |
14.6 km |
1:25:12 |
5:51 |
|
| 2/23/2016 |
Run |
The ridge track and surrounds |
LactateThreshold |
16.1 km |
1:25:05 |
5:17 |
|
| 11/8/2015 |
Run |
13k alfords point |
Recovery |
13.0 km |
1:24:55 |
6:32 |
|
| 6/23/2015 |
Run |
work to loftus and back |
Easy |
16.1 km |
1:24:50 |
5:17 |
|
| 11/2/2012 |
Run |
16.15 to 16.3 alfords point |
Long |
16.6 km |
1:24:50 |
5:07 |
|
| 3/17/2013 |
Run |
16.15 to 16.3 alfords point |
Long |
16.5 km |
1:24:43 |
5:08 |
|
| 8/28/2014 |
Run |
16 km run |
Interval VO2 max |
16.5 km |
1:24:43 |
5:09 |
|
| 10/9/2014 |
Run |
17 km run |
Interval VO2 max |
17.1 km |
1:24:39 |
4:57 |
|
| 5/3/2016 |
Run |
16k behind school |
Interval VO2 max |
16.1 km |
1:24:24 |
5:14 |
|
| 4/22/2016 |
Run |
18km behind the school mainly |
LactateThreshold |
18.1 km |
1:24:21 |
4:41 |
|
| 3/19/2017 |
Run |
12 km alfords point |
Recovery |
13.3 km |
1:24:19 |
6:21 |
|
| 2/7/2013 |
Run |
16k via Menai Fun run course |
Long |
16.5 km |
1:24:18 |
5:07 |
|
| 10/2/2014 |
Run |
16 km run |
Easy |
16.1 km |
1:24:12 |
5:15 |
|
| 8/4/2016 |
Run |
8 km alfords point x 2 |
GA |
16.1 km |
1:24:05 |
5:14 |
|
| 6/4/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:24:03 |
5:14 |
|
| 3/29/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:24:03 |
5:14 |
|
| 5/6/2015 |
Run |
16 km run |
Easy |
16.3 km |
1:23:57 |
5:10 |
|
| 1/27/2017 |
Run |
the ridge athletics track |
LactateThreshold |
15.1 km |
1:23:55 |
5:34 |
|
| 9/25/2014 |
Run |
16 km run |
Easy |
16.1 km |
1:23:38 |
5:13 |
|
| 1/15/2014 |
Run |
noosa |
Medium long |
16.1 km |
1:23:38 |
5:12 |
|
| 3/22/2016 |
Run |
16k behind school |
GA |
16.3 km |
1:23:29 |
5:08 |
|
| 4/19/2016 |
Run |
16k behind school |
GA |
16.4 km |
1:23:28 |
5:07 |
|
| 1/22/2016 |
Run |
Tuggeranong lake circuit |
Tempo |
16.1 km |
1:23:22 |
5:11 |
|
| 9/28/2014 |
Run |
16 km run |
GA + Strides |
16.2 km |
1:23:19 |
5:09 |
|
| 5/10/2016 |
Run |
16k behind school |
GA |
16.2 km |
1:23:17 |
5:09 |
|
| 1/10/2013 |
Run |
16k via Menai Fun run course |
Long |
16.4 km |
1:23:09 |
5:05 |
|
| 3/8/2016 |
Run |
16k behind school |
LactateThreshold |
16.2 km |
1:22:48 |
5:07 |
|
| 10/20/2015 |
Run |
16 km run |
Tempo |
16.1 km |
1:22:48 |
5:09 |
|
| 2/21/2013 |
Run |
16k via Menai Fun run course |
Long |
16.3 km |
1:22:44 |
5:05 |
|
| 6/17/2014 |
Run |
16 km run |
Easy |
16.3 km |
1:22:37 |
5:04 |
|
| 7/6/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:22:31 |
5:07 |
|
| 10/3/2012 |
Run |
combo around high school, up to alfords pt road 16km |
Long |
16.3 km |
1:22:20 |
5:03 |
|
| 11/1/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
15.1 km |
1:22:18 |
5:28 |
|
| 12/23/2016 |
Run |
alfords point |
Recovery |
13.1 km |
1:22:15 |
6:16 |
|
| 11/20/2016 |
Run |
alfords point |
Recovery |
14.2 km |
1:22:11 |
5:49 |
|
| 3/3/2013 |
Run |
16.15 to 16.3 alfords point |
Long |
16.6 km |
1:22:11 |
4:58 |
|
| 8/25/2016 |
Run |
18km behind the school mainly |
GA |
16.1 km |
1:22:09 |
5:06 |
|
| 6/8/2017 |
Run |
16km illawong |
Medium long |
16.1 km |
1:21:59 |
5:06 |
|
| 6/29/2011 |
Run |
Alfords point to Woronora bridge past the lookout and back. |
Easy |
16.1 km |
1:21:58 |
5:07 |
|
| 8/5/2014 |
Run |
16 km run |
Easy |
16.2 km |
1:21:54 |
5:04 |
|
| 5/13/2016 |
Run |
16k behind school |
Interval VO2 max |
15.3 km |
1:21:48 |
5:22 |
|
| 3/15/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:21:45 |
5:05 |
|
| 8/17/2017 |
Run |
the ridge and surrounds |
LactateThreshold |
16.2 km |
1:21:40 |
5:04 |
|
| 8/22/2017 |
Run |
The ridge track and surrounds |
Speedwork |
15.1 km |
1:21:35 |
5:24 |
|
| 4/28/2015 |
Run |
16 km run |
Easy |
16.4 km |
1:21:32 |
4:59 |
|
| 5/8/2014 |
Run |
16 km run |
Medium long |
16.1 km |
1:21:09 |
5:04 |
|
| 5/5/2016 |
Run |
14k alfords point |
Recovery |
14.1 km |
1:21:00 |
5:44 |
|
| 4/26/2016 |
Run |
8 km alfords point x 2 |
GA |
16.1 km |
1:20:54 |
5:03 |
|
| 2/9/2016 |
Run |
16k behind school |
LactateThreshold |
16.1 km |
1:20:50 |
5:02 |
|
| 6/15/2017 |
Run |
15k alfords point |
GA |
15.1 km |
1:20:49 |
5:21 |
|
| 7/16/2017 |
Run |
16km illawong |
GA |
16.1 km |
1:20:46 |
5:01 |
|
| 10/18/2015 |
Run |
14km incl down to illawong shops |
Recovery |
14.1 km |
1:20:41 |
5:45 |
|
| 12/29/2012 |
Run |
16.15 to 16.3 alfords point |
Long |
16.2 km |
1:20:34 |
4:59 |
|
| 8/11/2016 |
Run |
16k behind school |
GA |
16.1 km |
1:20:32 |
5:00 |
|
| 10/4/2014 |
Run |
15 k alfos illawong |
Recovery |
15.1 km |
1:20:18 |
5:20 |
|
| 6/23/2011 |
Run |
Alfords point to Woronora bridge past the lookout and back. |
Easy |
15.8 km |
1:20:06 |
5:05 |
|
| 7/12/2011 |
Run |
Alfords point 10 k plus 4.5 coachwood |
Easy |
16.3 km |
1:19:53 |
4:54 |
|
| 1/6/2015 |
Run |
Behind highschool |
Tempo |
16.1 km |
1:19:43 |
4:57 |
|
| 7/28/2017 |
Run |
16km illawong |
LactateThreshold |
16.1 km |
1:19:36 |
4:57 |
|
| 3/5/2017 |
Run |
16k behind school |
GA |
16.1 km |
1:19:27 |
4:57 |
|
| 3/24/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
15.0 km |
1:19:14 |
5:17 |
|