| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 7/10/2016 |
Run |
|
GA |
2.0 km |
11:38 |
5:46 |
 |
| 9/5/2015 |
Run |
near parkrun |
Warm up |
1.2 km |
11:39 |
10:08 |
|
| 3/11/2017 |
Run |
lake burley griffin |
Warm up |
2.0 km |
11:43 |
5:47 |
|
| 8/19/2017 |
Run |
near menai parkrun |
Warm up |
1.3 km |
11:46 |
9:12 |
|
| 5/30/2015 |
Run |
around mirand park |
Cool down |
1.2 km |
11:53 |
9:55 |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Easy |
2.0 km |
11:57 |
6:01 |
|
| 12/1/2016 |
Run |
the ridge athletics track |
Tempo |
3.1 km |
11:59 |
3:56 |
|
| 6/27/2015 |
Run |
Ridge paths 3k |
Tempo |
3.0 km |
12:06 |
4:02 |
|
| 11/17/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:06 |
3:59 |
|
| 10/6/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:08 |
3:58 |
|
| 5/27/2017 |
Run |
Miranda Park |
Cool down |
1.3 km |
12:10 |
9:40 |
|
| 2/13/2016 |
Run |
around warm up track homebush |
Cool down |
2.1 km |
12:11 |
5:49 |
|
| 11/2/2014 |
Run |
gold coast hinterland park |
Recovery |
2.0 km |
12:12 |
6:06 |
|
| 10/26/2017 |
Run |
the ridge |
LactateThreshold |
3.1 km |
12:14 |
4:01 |
|
| 11/9/2017 |
Run |
the ridge |
LactateThreshold |
3.0 km |
12:14 |
4:02 |
|
| 3/5/2016 |
Run |
around sopac |
Cool down |
2.0 km |
12:17 |
6:07 |
|
| 2/13/2016 |
Run |
around club menai |
Recovery |
1.9 km |
12:19 |
6:25 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Tempo |
3.0 km |
12:20 |
4:06 |
|
| 4/25/2015 |
Run |
como over the bridge and back |
Speedwork |
3.0 km |
12:22 |
4:06 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
LactateThreshold |
3.1 km |
12:22 |
4:02 |
|
| 10/20/2016 |
Run |
the ridge athletic track |
Tempo |
3.1 km |
12:32 |
4:05 |
|
| 3/28/2017 |
Run |
1 lap coachwood |
GA |
1.5 km |
12:35 |
8:31 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Race |
3.1 km |
12:36 |
4:03 |
|
| 11/15/2014 |
Run |
homebush SOPAC |
Easy |
1.7 km |
12:40 |
7:36 |
|
| 11/12/2016 |
Run |
around sopac |
Warm up |
2.1 km |
12:40 |
5:57 |
|
| 11/18/2017 |
Run |
bowral parkrun warmup |
Warm up |
1.7 km |
12:40 |
7:38 |
|
| 2/28/2015 |
Run |
around sopac |
Cool down |
2.0 km |
12:43 |
6:20 |
|
| 2/25/2013 |
Run |
home to time trial and return after same |
Recovery |
2.5 km |
12:45 |
5:03 |
|
| 4/2/2016 |
Run |
Ridge and fire trail |
Recovery |
2.1 km |
12:45 |
6:08 |
|
| 4/27/2016 |
Run |
lap of coachwood |
Warm up |
1.6 km |
12:49 |
8:13 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Warm up |
1.8 km |
12:57 |
7:07 |
|
| 10/19/2017 |
Run |
ridge |
LactateThreshold |
3.1 km |
12:57 |
4:14 |
|
| 10/11/2015 |
Run |
around shark park |
Cool down |
2.0 km |
12:58 |
6:28 |
|
| 11/16/2014 |
Run |
around sopac |
Easy |
2.2 km |
12:59 |
6:01 |
|
| 11/12/2016 |
Run |
around sopac |
Cool down |
2.0 km |
13:03 |
6:24 |
|
| 3/28/2015 |
Run |
Ridge and fire trail |
Race |
3.1 km |
13:06 |
4:16 |
|
| 12/6/2014 |
Run |
campbelltown athletic track |
Warm up |
2.3 km |
13:07 |
5:46 |
|
| 10/6/2016 |
Run |
around the ridge |
Warm up |
2.1 km |
13:10 |
6:15 |
|
| 9/19/2015 |
Run |
near menai parkrun |
Warm up |
2.3 km |
13:11 |
5:43 |
|
| 11/3/2014 |
Run |
Gold Coast Athletics track griffith university |
Easy |
1.6 km |
13:15 |
8:11 |
|
| 5/23/2015 |
Run |
garrison point |
Tempo |
3.1 km |
13:18 |
4:20 |
|
| 12/10/2016 |
Run |
Around the crest bankstown |
Cool down |
2.0 km |
13:21 |
6:37 |
|
| 9/16/2017 |
Run |
near menai parkrun |
Recovery |
1.3 km |
13:23 |
10:18 |
|
| 9/9/2017 |
Run |
north wollongong parkrun |
Recovery |
0.5 km |
13:24 |
28:31 |
|
| 8/27/2016 |
Run |
3km ridge paths |
Tempo |
3.0 km |
13:25 |
4:31 |
|
| 3/11/2017 |
Run |
burley griffin parkrun |
Cool down |
0.8 km |
13:25 |
16:10 |
|
| 6/24/2017 |
Run |
near parkrun |
Cool down |
2.1 km |
13:25 |
6:33 |
|
| 7/18/2015 |
Run |
Jannali Park Woronora |
Easy |
2.9 km |
13:28 |
4:40 |
|
| 11/9/2017 |
Run |
the ridge |
Cool down |
1.0 km |
13:29 |
13:14 |
|
| 1/7/2017 |
Run |
around parkrun |
Warm up |
1.1 km |
13:38 |
12:04 |
|
| 1/21/2017 |
Run |
near noosa parkrun |
Warm up |
2.1 km |
13:45 |
6:39 |
|
| 9/11/2016 |
Run |
beach front san souci |
Cool down |
2.1 km |
13:46 |
6:26 |
|
| 9/24/2016 |
Run |
near menai parkrun |
Warm up |
2.1 km |
13:48 |
6:44 |
|
| 5/2/2015 |
Run |
sopac surrounds |
Cool down |
2.2 km |
13:49 |
6:12 |
|
| 2/18/2017 |
Run |
around and including menai parkrun |
Warm up |
2.1 km |
13:54 |
6:41 |
|
| 5/9/2015 |
Run |
Miranda Park |
Speedwork |
3.0 km |
14:00 |
4:43 |
|
| 5/13/2017 |
Run |
como x country 2k |
Recovery |
2.0 km |
14:06 |
6:55 |
|
| 9/10/2016 |
Run |
half parkrun |
Recovery |
2.5 km |
14:13 |
5:40 |
|
| 8/23/2015 |
Run |
around sopac |
Warm up |
2.0 km |
14:18 |
7:07 |
|
| 1/3/2015 |
Run |
Menai park run surrounds |
Warm up |
2.3 km |
14:20 |
6:13 |
|
| 8/29/2015 |
Run |
Salt Pan Creek |
Easy |
2.9 km |
14:20 |
4:56 |
|
| 8/6/2016 |
Run |
Ferntree Engadine |
Warm up |
2.0 km |
14:28 |
7:08 |
|
| 11/26/2016 |
Run |
around blacktown athletics track and surrounds |
Warm up |
1.4 km |
14:28 |
10:03 |
|
| 11/5/2016 |
Run |
near menai parkrun |
Recovery |
2.2 km |
14:29 |
6:43 |
|
| 2/25/2017 |
Run |
near parkrun |
Warm up |
2.2 km |
14:32 |
6:39 |
|
| 2/21/2015 |
Run |
around sopac |
Cool down |
2.4 km |
14:40 |
6:09 |
|
| 10/6/2016 |
Run |
around ridge |
Cool down |
2.1 km |
14:43 |
6:55 |
|
| 8/1/2015 |
Run |
partly parkrun course |
Warm up |
2.1 km |
14:46 |
6:56 |
|
| 10/24/2015 |
Run |
near menai parkrun |
Warm up |
2.0 km |
14:55 |
7:26 |
|
| 10/3/2015 |
Run |
near menai parkrun |
Warm up |
2.1 km |
14:58 |
7:10 |
|
| 8/31/2012 |
Run |
Sutherland to waratah park |
Easy |
3.0 km |
15:00 |
5:00 |
|
| 7/25/2015 |
Run |
3k yala road |
Easy |
3.1 km |
15:04 |
4:49 |
|
| 11/26/2015 |
Run |
2 laps of coachwood |
Easy |
2.8 km |
15:06 |
5:24 |
|
| 1/9/2016 |
Run |
near tugga |
Cool down |
2.4 km |
15:07 |
6:18 |
|
| 10/17/2015 |
Run |
around sopac |
Warm up |
2.3 km |
15:13 |
6:43 |
|
| 6/3/2017 |
Run |
near parkrun |
Warm up |
2.1 km |
15:13 |
7:07 |
|
| 6/6/2015 |
Run |
gannons park |
Recovery |
3.0 km |
15:20 |
5:05 |
|
| 12/2/2017 |
Run |
homebush SOPAC |
Warm up |
2.2 km |
15:20 |
6:59 |
|
| 11/19/2017 |
Run |
fire station and back |
Warm up |
2.1 km |
15:21 |
7:11 |
|
| 5/30/2015 |
Run |
around mirand park |
Warm up |
2.5 km |
15:23 |
6:11 |
|
| 5/13/2015 |
Run |
2 laps of coachwood |
Easy |
2.7 km |
15:28 |
5:45 |
|
| 11/26/2017 |
Run |
fire station and back |
Warm up |
2.1 km |
15:31 |
7:22 |
|
| 8/22/2015 |
Run |
gannons park |
Easy |
2.9 km |
15:41 |
5:23 |
|
| 12/2/2017 |
Run |
around homebush |
Cool down |
1.9 km |
15:44 |
8:31 |
|
| 8/15/2015 |
Run |
menai |
Warm up |
2.3 km |
15:46 |
6:59 |
|
| 12/1/2016 |
Run |
around the ridge |
Cool down |
2.7 km |
15:55 |
6:00 |
|
| 3/18/2017 |
Run |
Around the crest bankstown |
Cool down |
2.1 km |
15:55 |
7:29 |
|
| 6/21/2015 |
Run |
Hockey park |
Warm up |
1.5 km |
15:58 |
10:31 |
|
| 5/23/2015 |
Run |
around club menai |
Warm up |
1.8 km |
15:59 |
8:50 |
|
| 1/16/2016 |
Run |
near noosa parkrun |
Cool down |
2.1 km |
16:00 |
7:33 |
|
| 6/25/2016 |
Run |
near menai parkrun |
Warm up |
2.1 km |
16:00 |
7:29 |
|
| 11/2/2014 |
Run |
gold coast hinterland park |
Race |
4.0 km |
16:03 |
4:01 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
GA |
3.1 km |
16:04 |
5:10 |
|
| 11/29/2014 |
Run |
the crest athletics track |
Cool down |
2.5 km |
16:14 |
6:24 |
|
| 12/19/2013 |
Run |
|
Easy |
3.0 km |
16:15 |
5:23 |
|
| 12/24/2016 |
Run |
around and including menai parkrun |
Recovery |
1.0 km |
16:15 |
15:56 |
|
| 8/6/2016 |
Run |
Ferntree Engadine |
GA |
3.0 km |
16:16 |
5:25 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Easy |
2.0 km |
16:21 |
8:11 |
|
| 8/30/2014 |
Run |
Cintra |
Easy |
1.8 km |
16:24 |
9:01 |
|
| 10/24/2015 |
Run |
around narrabeen sports centre |
Warm up |
2.6 km |
16:27 |
6:17 |
|