| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 8/29/2014 |
Run |
work to loftus and back |
Recovery |
6.6 km |
35:36 |
5:24 |
 |
| 8/27/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
33:02 |
5:23 |
|
| 8/26/2014 |
Run |
work to loftus and back |
Easy |
7.1 km |
36:24 |
5:08 |
|
| 8/25/2014 |
Run |
work to loftus and back |
Easy |
7.0 km |
36:00 |
5:09 |
|
| 8/22/2014 |
Run |
work to loftus and back |
Easy |
6.6 km |
35:52 |
5:26 |
|
| 8/21/2014 |
Run |
work to loftus and back |
Easy |
6.6 km |
34:37 |
5:15 |
|
| 8/19/2014 |
Run |
work to loftus and back |
Easy |
7.1 km |
37:46 |
5:18 |
|
| 8/15/2014 |
Run |
work to loftus and back |
Recovery |
6.1 km |
32:36 |
5:23 |
|
| 8/13/2014 |
Run |
work to loftus and back |
Tempo |
6.0 km |
25:56 |
4:19 |
|
| 8/12/2014 |
Run |
work to loftus and back |
Easy |
6.0 km |
30:44 |
5:06 |
|
| 8/11/2014 |
Run |
work to loftus and back |
Recovery |
6.2 km |
31:49 |
5:11 |
|
| 8/6/2014 |
Run |
work to loftus and back |
Easy |
6.2 km |
32:26 |
5:16 |
|
| 8/4/2014 |
Run |
work to loftus and back |
Easy |
6.1 km |
30:40 |
5:00 |
|
| 7/2/2014 |
Run |
work to loftus and back |
Easy |
6.1 km |
32:46 |
5:23 |
|
| 6/18/2014 |
Run |
work to loftus and back |
Easy |
6.1 km |
30:27 |
5:01 |
|
| 6/6/2014 |
Run |
work to loftus and back |
Easy |
6.0 km |
31:52 |
5:19 |
|
| 7/20/2015 |
Run |
Work past jannali high |
Recovery |
4.0 km |
24:18 |
6:03 |
|
| 4/14/2017 |
Run |
woden to tuggers bike track |
Recovery |
6.1 km |
38:52 |
6:23 |
|
| 4/14/2017 |
Run |
woden |
Recovery |
1.0 km |
8:15 |
8:11 |
|
| 4/22/2017 |
Run |
weston springs parkrun Auckland |
Recovery |
5.0 km |
30:08 |
6:05 |
|
| 1/26/2013 |
Run |
warmup at menai |
Easy |
1.2 km |
6:54 |
5:54 |
|
| 10/18/2014 |
Run |
warm up outside sopac |
Easy |
0.5 km |
2:45 |
5:18 |
|
| 1/26/2014 |
Run |
warm up before menai |
Easy |
3.0 km |
18:02 |
5:58 |
|
| 1/26/2014 |
Run |
warm down at menai |
Recovery |
1.4 km |
8:16 |
5:57 |
|
| 12/1/2017 |
Run |
waratah park track |
GA + Strides |
6.0 km |
32:49 |
5:26 |
|
| 11/24/2017 |
Run |
waratah park track |
GA |
7.1 km |
36:59 |
5:15 |
|
| 11/10/2017 |
Run |
waratah park track |
GA |
5.0 km |
27:07 |
5:27 |
|
| 10/13/2017 |
Run |
waratah park |
GA |
6.1 km |
30:44 |
5:05 |
|
| 10/27/2017 |
Run |
waratah oval |
GA |
5.0 km |
25:37 |
5:05 |
|
| 6/11/2011 |
Run |
video shop menai |
Easy |
11.8 km |
58:28 |
4:59 |
|
| 2/4/2015 |
Run |
up to golden car and back |
Recovery |
7.2 km |
41:08 |
5:44 |
|
| 12/31/2015 |
Run |
up the hill to story place isaacs |
Hill |
0.7 km |
4:20 |
6:07 |
|
| 2/9/2014 |
Run |
twice to the lights, then twice around the school |
Long |
34.0 km |
2:58:36 |
5:16 |
|
| 2/19/2014 |
Run |
twice to lights, then the crossing and back |
Medium long |
24.2 km |
2:08:07 |
5:18 |
|
| 2/20/2016 |
Run |
tuggeranong near maccas |
Warm up |
3.2 km |
19:13 |
6:03 |
|
| 1/22/2016 |
Run |
Tuggeranong lake circuit |
Tempo |
16.1 km |
1:23:22 |
5:11 |
|
| 1/10/2016 |
Run |
Tuggeranong lake circuit |
Recovery |
6.5 km |
48:46 |
7:32 |
|
| 1/9/2016 |
Run |
Tuggeranong lake circuit |
Race |
5.0 km |
19:53 |
3:59 |
|
| 1/1/2016 |
Run |
Tuggeranong lake circuit |
Easy |
7.4 km |
45:17 |
6:10 |
|
| 12/31/2015 |
Run |
Tuggeranong lake circuit |
GA + Strides |
8.0 km |
42:31 |
5:18 |
|
| 12/30/2015 |
Run |
Tuggeranong lake circuit |
GA + Strides |
7.2 km |
42:23 |
5:54 |
|
| 12/29/2015 |
Run |
Tuggeranong lake circuit |
Easy |
6.6 km |
41:08 |
6:17 |
|
| 9/24/2017 |
Run |
treadmill in yangon hotel |
Recovery |
5.1 km |
31:56 |
6:16 |
|
| 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 |
|
| 9/30/2017 |
Run |
treadmill in bagan hotel |
Cool down |
5.1 km |
28:07 |
5:31 |
|
| 7/4/2015 |
Run |
Treadmill Delhi |
Easy |
6.0 km |
33:00 |
5:30 |
|
| 7/3/2015 |
Run |
Treadmill Delhi |
Easy |
11.0 km |
1:04:00 |
5:50 |
|
| 1/17/2017 |
Run |
towards noosa and up to the ferry and back |
GA |
16.1 km |
1:36:49 |
6:01 |
|
| 3/27/2017 |
Run |
towards loftus from work |
Recovery |
3.1 km |
20:20 |
6:37 |
|
| 3/13/2016 |
Run |
to school and back |
Warm up |
0.7 km |
5:43 |
8:10 |
|
| 3/23/2016 |
Run |
to ridge and return, end of the line golden car finish |
Medium long |
24.3 km |
1:57:14 |
4:51 |
|
| 8/16/2016 |
Run |
to ridge and back |
Medium long |
20.1 km |
1:37:51 |
4:52 |
|
| 3/30/2009 |
Run |
To Illawong and back to buy rice |
Easy |
5.4 km |
29:40 |
5:28 |
|
| 1/20/2017 |
Run |
To Ferry back past islander to weyba creek path and promenade |
GA |
16.2 km |
1:31:44 |
5:41 |
|
| 1/1/2015 |
Run |
to car at woolies and back |
Recovery |
10.0 km |
1:00:14 |
6:01 |
|
| 1/13/2017 |
Run |
The Sound to wooden bridge noosaville |
Recovery |
6.0 km |
35:59 |
6:00 |
|
| 8/22/2017 |
Run |
The ridge track and surrounds |
Speedwork |
15.1 km |
1:21:35 |
5:24 |
|
| 2/23/2016 |
Run |
The ridge track and surrounds |
LactateThreshold |
16.1 km |
1:25:05 |
5:17 |
|
| 6/27/2015 |
Run |
The ridge track and surrounds |
Speedwork |
2.0 km |
7:52 |
3:56 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Marathon pace |
2.0 km |
9:06 |
4:33 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Tempo |
3.0 km |
12:20 |
4:06 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Easy |
9.0 km |
46:06 |
5:09 |
|
| 4/2/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
14.1 km |
1:16:48 |
5:28 |
|
| 3/28/2015 |
Run |
The ridge track and surrounds |
Warm up |
0.4 km |
2:45 |
6:53 |
|
| 3/24/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
15.0 km |
1:19:14 |
5:17 |
|
| 3/17/2015 |
Run |
The ridge track and surrounds |
Interval VO2 max |
19.0 km |
1:34:41 |
4:59 |
|
| 6/27/2015 |
Run |
the ridge paths 9k |
Easy |
9.0 km |
42:03 |
4:41 |
|
| 11/9/2017 |
Run |
the ridge athletics track |
Warm up |
2.8 km |
16:54 |
6:03 |
|
| 3/15/2017 |
Run |
the ridge athletics track |
Interval VO2 max |
10.0 km |
1:01:17 |
6:07 |
|
| 1/27/2017 |
Run |
the ridge athletics track |
LactateThreshold |
15.1 km |
1:23:55 |
5:34 |
|
| 12/7/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
10.1 km |
1:02:47 |
6:13 |
|
| 12/1/2016 |
Run |
the ridge athletics track |
Tempo |
3.1 km |
11:59 |
3:56 |
|
| 11/30/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
10.2 km |
1:02:53 |
6:11 |
|
| 11/16/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
7.1 km |
46:54 |
6:37 |
|
| 11/1/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
15.1 km |
1:22:18 |
5:28 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
Warm up |
4.0 km |
27:16 |
6:48 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
LactateThreshold |
3.1 km |
12:22 |
4:02 |
|
| 3/30/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
16.1 km |
1:34:10 |
5:52 |
|
| 1/26/2016 |
Run |
the ridge athletics track |
LactateThreshold |
14.2 km |
1:18:28 |
5:33 |
|
| 1/13/2016 |
Run |
the ridge athletics track |
Interval VO2 max |
7.1 km |
41:16 |
5:51 |
|
| 6/27/2015 |
Run |
the ridge athletics track |
Warm up |
0.8 km |
5:00 |
6:15 |
|
| 11/28/2017 |
Run |
the ridge athletic track |
Speedwork |
8.1 km |
49:57 |
6:12 |
|
| 11/17/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:06 |
3:59 |
|
| 11/4/2016 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:04 |
3:39 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
GA |
3.1 km |
16:04 |
5:10 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
Recovery |
2.0 km |
11:25 |
5:38 |
|
| 10/20/2016 |
Run |
the ridge athletic track |
Tempo |
3.1 km |
12:32 |
4:05 |
|
| 10/6/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:08 |
3:58 |
|
| 9/22/2016 |
Run |
the ridge athletic track |
Cool down |
3.2 km |
18:43 |
5:51 |
|
| 6/15/2016 |
Run |
the ridge athletic track |
Interval VO2 max |
9.0 km |
51:37 |
5:44 |
|
| 4/6/2016 |
Run |
the ridge athletic track |
Interval VO2 max |
12.0 km |
1:10:06 |
5:50 |
|
| 1/13/2016 |
Run |
the ridge athletic track |
Warm up |
1.0 km |
6:14 |
6:14 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Cool down |
0.5 km |
8:02 |
17:52 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Cool down |
1.0 km |
17:28 |
18:01 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Race |
1.5 km |
5:19 |
3:29 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Race |
3.1 km |
11:18 |
3:41 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Warm up |
1.8 km |
12:57 |
7:07 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Warm up |
1.1 km |
10:51 |
10:09 |
|
| 10/25/2014 |
Run |
the ridge athletic track |
Race |
1.5 km |
5:11 |
3:27 |
|