| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 5/6/2014 |
Run |
1 lap of coachwood |
Recovery |
1.4 km |
8:02 |
5:35 |
 |
| 11/28/2014 |
Run |
the ridge athletic track |
Cool down |
0.5 km |
8:02 |
17:52 |
|
| 8/23/2015 |
Run |
around sopac |
Cool down |
1.0 km |
8:02 |
7:48 |
|
| 3/26/2016 |
Run |
near menai parkrun |
Warm up |
1.2 km |
8:02 |
6:49 |
|
| 5/9/2015 |
Run |
Miranda Park |
Speedwork |
2.0 km |
8:05 |
4:09 |
|
| 11/18/2017 |
Run |
bowral parkrun cooldown |
Recovery |
1.3 km |
8:06 |
6:20 |
|
| 4/23/2016 |
Run |
around club menai |
Warm up |
1.2 km |
8:07 |
6:50 |
|
| 6/25/2017 |
Run |
around rocky |
Warm up |
1.0 km |
8:07 |
7:58 |
|
| 4/1/2017 |
Run |
around parkrun |
Recovery |
1.0 km |
8:08 |
8:24 |
|
| 11/17/2016 |
Run |
around the ridge track outside lanes |
Warm up |
1.2 km |
8:14 |
7:10 |
|
| 1/17/2015 |
Run |
|
Recovery |
1.5 km |
8:15 |
5:30 |
|
| 4/14/2017 |
Run |
woden |
Recovery |
1.0 km |
8:15 |
8:11 |
|
| 1/26/2014 |
Run |
warm down at menai |
Recovery |
1.4 km |
8:16 |
5:57 |
|
| 6/11/2017 |
Run |
half coachwood |
Warm up |
1.0 km |
8:18 |
8:04 |
|
| 2/6/2016 |
Run |
around club menai |
Recovery |
1.1 km |
8:19 |
7:18 |
|
| 4/5/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:19 |
8:15 |
|
| 3/25/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:20 |
8:20 |
|
| 5/8/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:20 |
8:11 |
|
| 10/15/2016 |
Run |
near parkrun |
Warm up |
1.0 km |
8:20 |
8:06 |
|
| 1/30/2016 |
Run |
around club menai |
Warm up |
1.2 km |
8:21 |
7:02 |
|
| 12/3/2016 |
Run |
campbelltown athletic track |
Cool down |
1.1 km |
8:22 |
7:45 |
|
| 4/13/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:27 |
8:08 |
|
| 4/17/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:28 |
8:19 |
|
| 6/17/2017 |
Run |
near dolls point parkrun |
Cool down |
1.0 km |
8:28 |
8:34 |
|
| 5/15/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:29 |
8:24 |
|
| 5/23/2015 |
Run |
garrison point |
Speedwork |
2.2 km |
8:30 |
3:51 |
|
| 3/4/2017 |
Run |
near parkrun menai |
Warm up |
1.0 km |
8:35 |
8:25 |
|
| 3/12/2017 |
Run |
ACT hockey centre |
Recovery |
1.1 km |
8:35 |
7:53 |
|
| 10/19/2017 |
Run |
ridge |
Cool down |
1.0 km |
8:36 |
8:47 |
|
| 9/12/2015 |
Run |
near parkrun |
Warm up |
1.0 km |
8:37 |
8:22 |
|
| 8/27/2016 |
Run |
near parkrun |
Warm up |
1.1 km |
8:37 |
7:55 |
|
| 5/1/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:39 |
8:29 |
|
| 5/22/2016 |
Run |
around rocky |
Warm up |
1.1 km |
8:39 |
8:06 |
|
| 11/11/2017 |
Run |
homebush |
Cool down |
1.1 km |
8:40 |
8:11 |
|
| 3/20/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:41 |
8:36 |
|
| 12/24/2015 |
Run |
one lap of coachwood |
Cool down |
1.6 km |
8:42 |
5:23 |
|
| 4/20/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:44 |
8:39 |
|
| 4/25/2015 |
Run |
como over the bridge and back |
Warm up |
1.9 km |
8:45 |
4:37 |
|
| 7/25/2015 |
Run |
near parkrun |
Warm up |
1.2 km |
8:51 |
7:12 |
|
| 7/18/2015 |
Run |
Jannali Park Woronora |
Easy |
2.0 km |
8:52 |
4:33 |
|
| 1/10/2015 |
Run |
homebush |
Warm up |
1.4 km |
8:53 |
6:19 |
|
| 5/2/2015 |
Run |
around sopac |
Warm up |
1.4 km |
8:54 |
6:14 |
|
| 5/4/2016 |
Run |
around rocky |
Warm up |
1.0 km |
8:55 |
8:50 |
|
| 3/27/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:00 |
8:55 |
|
| 4/22/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:05 |
8:50 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Marathon pace |
2.0 km |
9:06 |
4:33 |
|
| 1/28/2017 |
Run |
near menai parkrun |
Recovery |
1.1 km |
9:06 |
8:21 |
|
| 3/23/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:10 |
9:05 |
|
| 8/27/2016 |
Run |
2 km ridge paths |
Tempo |
2.1 km |
9:11 |
4:27 |
|
| 9/26/2015 |
Run |
around parkrun |
Warm up |
1.3 km |
9:15 |
7:21 |
|
| 10/17/2015 |
Run |
around sopac |
Cool down |
1.1 km |
9:17 |
8:13 |
|
| 9/10/2016 |
Run |
around parkrun |
Recovery |
1.2 km |
9:17 |
7:57 |
|
| 8/29/2015 |
Run |
near parkrun |
Warm up |
1.1 km |
9:18 |
8:18 |
|
| 4/24/2016 |
Run |
around rocky |
Warm up |
1.0 km |
9:50 |
9:39 |
|
| 7/19/2015 |
Run |
merton and flora street |
Warm up |
0.8 km |
9:58 |
12:37 |
|
| 8/29/2015 |
Run |
Salt Pan Creek |
Easy |
2.0 km |
9:58 |
5:04 |
|
| 5/16/2015 |
Run |
laps of coachie |
Cool down |
1.6 km |
9:59 |
6:15 |
|
| 11/7/2015 |
Run |
around parkrun |
Warm up |
1.4 km |
9:59 |
7:11 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Easy |
1.6 km |
10:00 |
6:15 |
|
| 11/15/2014 |
Run |
around sopac |
Recovery |
1.7 km |
10:00 |
5:56 |
|
| 10/22/2016 |
Run |
around sopac |
Warm up |
1.7 km |
10:05 |
6:03 |
|
| 7/15/2017 |
Run |
near parkrun menai |
Warm up |
1.2 km |
10:07 |
8:14 |
|
| 7/22/2017 |
Run |
near menai parkrun |
Warm up |
1.1 km |
10:07 |
9:39 |
|
| 7/25/2015 |
Run |
yala road 2k |
Easy |
2.1 km |
10:08 |
4:54 |
|
| 3/5/2016 |
Run |
around club menai |
Warm up |
1.4 km |
10:08 |
7:15 |
|
| 12/31/2016 |
Run |
around the club and up to the park |
Warm up |
1.3 km |
10:12 |
8:06 |
|
| 12/9/2017 |
Run |
campbelltown athletic track |
Cool down |
1.4 km |
10:18 |
7:13 |
|
| 2/27/2016 |
Run |
around club menai |
Warm up |
1.5 km |
10:23 |
7:01 |
|
| 7/22/2016 |
Run |
|
GA + Speed |
2.0 km |
10:29 |
5:09 |
|
| 8/13/2016 |
Run |
garrison point |
GA |
2.2 km |
10:35 |
4:50 |
|
| 4/16/2016 |
Run |
around club menai |
Warm up |
1.5 km |
10:37 |
6:57 |
|
| 8/15/2015 |
Run |
menai parkrun course |
Cool down |
1.6 km |
10:38 |
6:44 |
|
| 8/5/2017 |
Run |
|
Warm up |
1.0 km |
10:43 |
10:19 |
|
| 12/10/2016 |
Run |
Bankstown Crest Athletics track |
Race |
3.0 km |
10:50 |
3:37 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Warm up |
1.1 km |
10:51 |
10:09 |
|
| 9/25/2016 |
Run |
Bankstown Crest Athletics track |
Race |
3.0 km |
10:54 |
3:38 |
|
| 12/17/2016 |
Run |
near menai parkrun |
Warm up |
1.1 km |
10:55 |
10:13 |
|
| 12/9/2017 |
Run |
campbelltown athletic track |
Race |
3.0 km |
10:56 |
3:39 |
|
| 8/23/2014 |
Run |
Hockey park |
Easy |
0.9 km |
10:56 |
11:54 |
|
| 10/18/2014 |
Run |
homebush SOPAC |
Race |
3.0 km |
10:57 |
3:40 |
|
| 10/24/2015 |
Run |
narrabeen sports centre |
Race |
3.1 km |
11:03 |
3:35 |
|
| 11/11/2017 |
Run |
homebush |
Race |
3.1 km |
11:03 |
3:36 |
|
| 11/4/2016 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:04 |
3:39 |
|
| 10/20/2016 |
Run |
ridge |
Warm up |
1.4 km |
11:05 |
7:59 |
|
| 11/12/2016 |
Run |
homebush SOPAC |
Race |
3.1 km |
11:05 |
3:36 |
|
| 8/22/2015 |
Run |
gannons park |
Easy |
2.0 km |
11:06 |
5:40 |
|
| 12/19/2013 |
Run |
around coachwood |
Easy |
2.0 km |
11:09 |
5:28 |
|
| 11/26/2016 |
Run |
near menai parkrun |
Warm up |
0.5 km |
11:10 |
20:41 |
|
| 10/17/2015 |
Run |
|
Warm up |
1.5 km |
11:17 |
7:20 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Race |
3.1 km |
11:18 |
3:41 |
|
| 11/29/2014 |
Run |
the crest athletics track |
Warm up |
2.0 km |
11:23 |
5:40 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
Recovery |
2.0 km |
11:25 |
5:38 |
|
| 3/18/2017 |
Run |
the crest bankstown |
Race |
3.1 km |
11:25 |
3:45 |
|
| 7/20/2016 |
Run |
|
GA |
1.9 km |
11:26 |
6:00 |
|
| 11/3/2014 |
Run |
labrador uni to hockey |
Recovery |
2.1 km |
11:30 |
5:29 |
|
| 10/9/2016 |
Run |
around shark part |
Cool down |
1.0 km |
11:30 |
11:04 |
|
| 11/9/2008 |
Run |
short menai |
Tempo |
2.6 km |
11:34 |
4:28 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:34 |
3:52 |
|
| 2/20/2016 |
Run |
near tugga |
Cool down |
2.0 km |
11:34 |
5:42 |
|
| 11/1/2014 |
Run |
Gold Coast Athletics track griffith university |
Recovery |
2.0 km |
11:38 |
5:43 |
|