| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/9/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.0 km |
47:48 |
4:47 |
 |
| 2/14/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.5 km |
52:53 |
5:04 |
|
| 2/15/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
52:08 |
5:01 |
|
| 2/16/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
49:56 |
4:48 |
|
| 2/17/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
51:37 |
4:58 |
|
| 2/18/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
12.2 km |
59:14 |
4:53 |
|
| 2/20/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
54:01 |
5:12 |
|
| 2/23/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
53:28 |
5:09 |
|
| 3/4/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.5 km |
52:33 |
5:02 |
|
| 3/11/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.1 km |
52:32 |
5:12 |
|
| 3/18/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.5 km |
54:19 |
5:12 |
|
| 3/25/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.5 km |
54:00 |
5:09 |
|
| 3/28/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
10.4 km |
55:51 |
5:24 |
|
| 12/23/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
11.1 km |
58:25 |
5:15 |
|
| 12/27/2013 |
Run |
10.31 one coachwood, past hall drive, 2 coachwood |
Easy |
11.2 km |
1:00:35 |
5:24 |
|
| 8/28/2016 |
Run |
10k alfords point then up to Sutherland |
Medium long |
20.1 km |
1:46:21 |
5:18 |
|
| 1/10/2014 |
Run |
10k route x 2 and up around the school |
Long |
29.1 km |
2:29:28 |
5:09 |
|
| 3/27/2014 |
Run |
10k route x 2 and up around the school |
Medium long |
19.4 km |
1:48:02 |
5:34 |
|
| 4/19/2014 |
Run |
10k route x 2 and up around the school |
Recovery |
10.1 km |
56:25 |
5:35 |
|
| 1/2/2014 |
Run |
10k speedwork |
Interval VO2 max |
10.4 km |
52:21 |
5:02 |
|
| 9/26/2014 |
Run |
10k speedwork |
Interval VO2 max |
9.0 km |
47:50 |
5:20 |
|
| 4/25/2017 |
Run |
10k Takapuna |
Recovery |
10.3 km |
59:21 |
5:47 |
|
| 4/26/2017 |
Run |
10k Takapuna |
Recovery |
10.1 km |
57:26 |
5:42 |
|
| 4/27/2017 |
Run |
10k Takapuna |
Recovery |
10.7 km |
1:06:07 |
6:13 |
|
| 1/16/2017 |
Run |
10k Weyba creek and Noosa |
Recovery |
10.3 km |
1:00:36 |
5:54 |
|
| 7/25/2015 |
Run |
10k yala road |
Easy |
9.3 km |
52:10 |
5:39 |
|
| 1/29/2015 |
Run |
11 Alfords Point |
Recovery |
11.1 km |
1:01:00 |
5:30 |
|
| 2/7/2015 |
Run |
11 Alfords Point |
Recovery |
11.2 km |
1:03:22 |
5:41 |
|
| 2/19/2015 |
Run |
11 Alfords Point |
Recovery |
11.1 km |
1:04:31 |
5:50 |
|
| 2/26/2015 |
Run |
11 Alfords Point |
GA + Strides |
11.0 km |
1:01:41 |
5:37 |
|
| 3/12/2015 |
Run |
11 Alfords Point |
Easy |
11.1 km |
1:03:05 |
5:42 |
|
| 3/21/2015 |
Run |
11 Alfords Point |
Recovery |
11.3 km |
1:04:12 |
5:42 |
|
| 3/25/2015 |
Run |
11 Alfords Point |
Easy |
11.2 km |
1:01:58 |
5:31 |
|
| 4/7/2015 |
Run |
11 Alfords Point |
Easy |
11.0 km |
1:00:12 |
5:28 |
|
| 2/17/2015 |
Run |
11 behind high school |
Tempo |
19.1 km |
1:33:45 |
4:55 |
|
| 2/24/2015 |
Run |
11 behind high school |
Interval VO2 max |
11.3 km |
1:01:14 |
5:25 |
|
| 4/8/2015 |
Run |
11 behind high school |
Marathon pace |
12.1 km |
1:01:37 |
5:07 |
|
| 4/19/2015 |
Run |
11 behind high school |
Recovery |
11.3 km |
1:02:17 |
5:32 |
|
| 4/30/2015 |
Run |
11 behind high school |
Recovery |
12.5 km |
1:11:04 |
5:42 |
|
| 7/26/2015 |
Run |
11 behind high school |
Easy |
11.0 km |
1:00:55 |
5:32 |
|
| 9/22/2015 |
Run |
11 behind high school |
Interval VO2 max |
12.1 km |
1:03:06 |
5:14 |
|
| 9/29/2015 |
Run |
11 behind high school |
Tempo |
11.1 km |
53:16 |
4:49 |
|
| 7/18/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
1:00:40 |
5:29 |
|
| 7/25/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.1 km |
59:36 |
5:22 |
|
| 8/1/2017 |
Run |
11 km Alfords Point |
Interval VO2 max |
11.3 km |
1:00:15 |
5:20 |
|
| 1/3/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.1 km |
57:43 |
5:13 |
|
| 1/8/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.6 km |
1:01:01 |
5:17 |
|
| 1/24/2014 |
Run |
11 km run past tennis courts up and back |
Easy |
11.0 km |
57:31 |
5:14 |
|
| 4/9/2014 |
Run |
11 km run past tennis courts up and back |
Marathon pace |
11.2 km |
56:48 |
5:04 |
|
| 12/23/2012 |
Run |
11.43 run |
Easy |
11.4 km |
58:42 |
5:09 |
|
| 9/10/2014 |
Run |
11km coachie, golden car, coachie |
Recovery |
11.3 km |
1:01:20 |
5:25 |
|
| 3/25/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.2 km |
59:51 |
5:21 |
|
| 4/5/2014 |
Run |
11km to lights, visits behind the school |
Marathon pace |
11.1 km |
55:08 |
5:00 |
|
| 4/16/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.3 km |
58:06 |
5:09 |
|
| 4/18/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.3 km |
59:31 |
5:16 |
|
| 5/13/2014 |
Run |
11km to lights, visits behind the school |
Easy |
12.1 km |
1:00:32 |
5:01 |
|
| 5/28/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.0 km |
55:52 |
5:05 |
|
| 6/1/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.0 km |
54:05 |
4:55 |
|
| 6/4/2014 |
Run |
11km to lights, visits behind the school |
Recovery |
11.3 km |
1:00:41 |
5:22 |
|
| 6/11/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.4 km |
59:17 |
5:14 |
|
| 7/2/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.4 km |
59:41 |
5:16 |
|
| 8/7/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.2 km |
59:05 |
5:17 |
|
| 10/8/2014 |
Run |
11km to lights, visits behind the school |
Easy |
11.4 km |
59:22 |
5:13 |
|
| 4/17/2016 |
Run |
12 12 11 twice to lights, once behind school |
Long |
35.1 km |
2:51:24 |
4:53 |
|
| 5/22/2016 |
Run |
12 and 8 with a bit here and there |
Medium long |
21.1 km |
1:43:21 |
4:54 |
|
| 1/25/2017 |
Run |
12 ap plus 8k ap |
Medium long |
20.1 km |
1:42:56 |
5:08 |
|
| 7/17/2015 |
Run |
12 km alfords point |
Easy |
12.0 km |
1:03:25 |
5:17 |
|
| 7/27/2015 |
Run |
12 km alfords point |
Easy |
12.2 km |
1:06:40 |
5:28 |
|
| 9/1/2015 |
Run |
12 km alfords point |
Easy |
12.5 km |
1:12:11 |
5:46 |
|
| 9/10/2015 |
Run |
12 km alfords point |
Interval VO2 max |
12.0 km |
1:02:35 |
5:12 |
|
| 9/11/2015 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:07:49 |
5:36 |
|
| 10/6/2015 |
Run |
12 km alfords point |
Interval VO2 max |
12.7 km |
1:08:15 |
5:22 |
|
| 1/7/2016 |
Run |
12 km alfords point |
Easy |
12.1 km |
1:05:19 |
5:25 |
|
| 1/12/2016 |
Run |
12 km alfords point |
Easy |
12.2 km |
1:05:14 |
5:22 |
|
| 3/4/2016 |
Run |
12 km alfords point |
GA |
12.6 km |
1:06:31 |
5:19 |
|
| 4/28/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:09:20 |
5:45 |
|
| 5/25/2016 |
Run |
12 km alfords point |
Marathon pace |
12.0 km |
1:01:50 |
5:09 |
|
| 6/19/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:03 |
5:27 |
|
| 8/23/2016 |
Run |
12 km alfords point |
Interval VO2 max |
13.4 km |
1:12:46 |
5:26 |
|
| 10/26/2016 |
Run |
12 km alfords point |
Interval VO2 max |
13.3 km |
1:13:52 |
5:35 |
|
| 11/9/2016 |
Run |
12 km alfords point |
Recovery |
12.2 km |
1:08:37 |
5:39 |
|
| 11/10/2016 |
Run |
12 km alfords point |
Easy |
11.1 km |
1:02:34 |
5:39 |
|
| 11/13/2016 |
Run |
12 km alfords point |
Recovery |
13.1 km |
1:18:48 |
6:01 |
|
| 11/22/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:07:46 |
5:36 |
|
| 11/28/2016 |
Run |
12 km alfords point |
Recovery |
11.4 km |
1:03:48 |
5:37 |
|
| 12/15/2016 |
Run |
12 km alfords point |
Recovery |
12.3 km |
1:08:40 |
5:36 |
|
| 12/25/2016 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:25:27 |
7:03 |
|
| 12/29/2016 |
Run |
12 km alfords point |
Recovery |
13.1 km |
1:17:25 |
5:54 |
|
| 2/26/2017 |
Run |
12 km alfords point |
Recovery |
12.2 km |
1:28:32 |
7:18 |
|
| 3/8/2017 |
Run |
12 km alfords point |
GA |
12.1 km |
1:05:11 |
5:23 |
|
| 3/19/2017 |
Run |
12 km alfords point |
Recovery |
13.3 km |
1:24:19 |
6:21 |
|
| 5/1/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:10:23 |
5:49 |
|
| 5/11/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:11:59 |
5:57 |
|
| 5/14/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:28:08 |
7:18 |
|
| 6/13/2017 |
Run |
12 km alfords point |
GA |
12.2 km |
1:03:02 |
5:11 |
|
| 6/22/2017 |
Run |
12 km alfords point |
GA |
11.1 km |
57:28 |
5:11 |
|
| 8/16/2017 |
Run |
12 km alfords point |
GA |
14.1 km |
1:16:08 |
5:24 |
|
| 8/25/2017 |
Run |
12 km alfords point |
Recovery |
13.5 km |
1:14:38 |
5:33 |
|
| 9/17/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:57 |
5:32 |
|
| 9/20/2017 |
Run |
12 km alfords point |
Recovery |
12.1 km |
1:06:30 |
5:29 |
|