| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Easy |
3.0 km |
18:03 |
6:03 |
 |
| 8/31/2012 |
Run |
Sutherland to waratah park |
Easy |
3.0 km |
15:00 |
5:00 |
|
| 9/19/2014 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:34 |
3:52 |
|
| 10/18/2014 |
Run |
homebush SOPAC |
Race |
3.0 km |
10:57 |
3:40 |
|
| 6/27/2015 |
Run |
Ridge paths 3k |
Tempo |
3.0 km |
12:06 |
4:02 |
|
| 9/25/2016 |
Run |
Bankstown Crest Athletics track |
Race |
3.0 km |
10:54 |
3:38 |
|
| 12/10/2016 |
Run |
Bankstown Crest Athletics track |
Race |
3.0 km |
10:50 |
3:37 |
|
| 12/9/2017 |
Run |
campbelltown athletic track |
Race |
3.0 km |
10:56 |
3:39 |
|
| 4/4/2015 |
Run |
The ridge track and surrounds |
Tempo |
3.0 km |
12:20 |
4:06 |
|
| 3/5/2016 |
Run |
around sopac |
Warm up |
3.0 km |
19:00 |
6:19 |
|
| 8/6/2016 |
Run |
Ferntree Engadine |
GA |
3.0 km |
16:16 |
5:25 |
|
| 12/19/2013 |
Run |
|
Easy |
3.0 km |
16:15 |
5:23 |
|
| 4/25/2015 |
Run |
como over the bridge and back |
Speedwork |
3.0 km |
12:22 |
4:06 |
|
| 6/6/2015 |
Run |
gannons park |
Recovery |
3.0 km |
15:20 |
5:05 |
|
| 4/2/2016 |
Run |
around panania parkrun |
Cool down |
3.0 km |
19:02 |
6:19 |
|
| 1/26/2014 |
Run |
warm up before menai |
Easy |
3.0 km |
18:02 |
5:58 |
|
| 11/1/2015 |
Run |
around homebush |
Warm up |
3.0 km |
22:11 |
7:20 |
|
| 7/24/2016 |
Run |
|
Easy |
3.0 km |
19:56 |
6:35 |
|
| 4/18/2015 |
Run |
gym to home |
Cool down |
3.0 km |
20:49 |
6:51 |
|
| 11/4/2016 |
Run |
the ridge athletic track |
Race |
3.0 km |
11:04 |
3:39 |
|
| 11/9/2017 |
Run |
the ridge |
LactateThreshold |
3.0 km |
12:14 |
4:02 |
|
| 5/7/2016 |
Run |
around sopac |
Cool down |
3.1 km |
38:11 |
12:32 |
|
| 8/13/2016 |
Run |
garrison point |
Recovery |
3.1 km |
17:04 |
5:36 |
|
| 9/11/2016 |
Run |
Peter Depena park and bayside path |
Warm up |
3.1 km |
22:18 |
7:19 |
|
| 11/17/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:06 |
3:59 |
|
| 12/1/2016 |
Run |
the ridge athletics track |
Tempo |
3.1 km |
11:59 |
3:56 |
|
| 3/18/2017 |
Run |
the crest bankstown |
Race |
3.1 km |
11:25 |
3:45 |
|
| 6/17/2017 |
Run |
dolls point park |
Warm up |
3.1 km |
25:28 |
8:21 |
|
| 6/24/2017 |
Run |
near parkrun menai |
Recovery |
3.1 km |
20:55 |
6:52 |
|
| 10/26/2017 |
Run |
the ridge |
LactateThreshold |
3.1 km |
12:14 |
4:01 |
|
| 4/10/2016 |
Run |
old paliament house to forrest and back |
Cool down |
3.1 km |
19:24 |
6:21 |
|
| 11/5/2017 |
Run |
homebush SOPAC |
Cool down |
3.1 km |
23:06 |
7:33 |
|
| 12/31/2013 |
Run |
menai fun run part 1 |
Easy |
3.1 km |
19:43 |
6:26 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
LactateThreshold |
3.1 km |
12:22 |
4:02 |
|
| 10/6/2016 |
Run |
the ridge athletic track |
LactateThreshold |
3.1 km |
12:08 |
3:58 |
|
| 10/20/2016 |
Run |
the ridge athletic track |
Tempo |
3.1 km |
12:32 |
4:05 |
|
| 10/19/2017 |
Run |
ridge |
LactateThreshold |
3.1 km |
12:57 |
4:14 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Race |
3.1 km |
11:18 |
3:41 |
|
| 2/28/2015 |
Run |
around sopac |
Warm up |
3.1 km |
18:58 |
6:10 |
|
| 3/28/2015 |
Run |
Ridge and fire trail |
Race |
3.1 km |
13:06 |
4:16 |
|
| 5/23/2015 |
Run |
garrison point |
Tempo |
3.1 km |
13:18 |
4:20 |
|
| 11/12/2016 |
Run |
homebush SOPAC |
Race |
3.1 km |
11:05 |
3:36 |
|
| 3/27/2017 |
Run |
towards loftus from work |
Recovery |
3.1 km |
20:20 |
6:37 |
|
| 11/11/2017 |
Run |
homebush |
Race |
3.1 km |
11:03 |
3:36 |
|
| 10/24/2015 |
Run |
narrabeen sports centre |
Race |
3.1 km |
11:03 |
3:35 |
|
| 12/10/2016 |
Run |
Around the crest bankstown |
Warm up |
3.1 km |
17:54 |
5:48 |
|
| 11/3/2016 |
Run |
the ridge athletic track |
GA |
3.1 km |
16:04 |
5:10 |
|
| 11/19/2016 |
Run |
around ES Marks Field |
Warm up |
3.1 km |
22:10 |
7:08 |
|
| 6/13/2015 |
Run |
haigh park moorebank |
Race |
3.1 km |
12:36 |
4:03 |
|
| 7/25/2015 |
Run |
3k yala road |
Easy |
3.1 km |
15:04 |
4:49 |
|
| 11/17/2016 |
Run |
around the ridge |
Cool down |
3.1 km |
17:13 |
5:31 |
|
| 5/7/2017 |
Run |
1 and a half laps of coachwood |
Recovery |
3.1 km |
18:26 |
5:54 |
|
| 4/10/2016 |
Run |
around old parliament house |
Warm up |
3.1 km |
33:10 |
10:34 |
|
| 12/3/2016 |
Run |
campbelltown athletic track |
Warm up |
3.2 km |
21:27 |
6:46 |
|
| 2/20/2016 |
Run |
tuggeranong near maccas |
Warm up |
3.2 km |
19:13 |
6:03 |
|
| 9/3/2017 |
Run |
marco reserve |
Warm up |
3.2 km |
24:17 |
7:37 |
|
| 10/25/2014 |
Run |
2 laps of coachwood |
Recovery |
3.2 km |
17:32 |
5:29 |
|
| 9/22/2016 |
Run |
the ridge athletic track |
Cool down |
3.2 km |
18:43 |
5:51 |
|
| 2/21/2015 |
Run |
around sopac |
Warm up |
3.3 km |
19:06 |
5:52 |
|
| 4/2/2016 |
Run |
ridge fire trail |
Recovery |
3.3 km |
22:56 |
6:57 |
|
| 10/25/2014 |
Run |
the ridge |
Easy |
3.3 km |
16:51 |
5:06 |
|
| 10/9/2016 |
Run |
near shark park |
Warm up |
3.4 km |
21:01 |
6:12 |
|
| 5/7/2016 |
Run |
around sopac |
Warm up |
3.4 km |
37:51 |
11:03 |
|
| 5/27/2008 |
Run |
Fitness at sutho 2 a tad easier |
Tempo |
3.6 km |
18:00 |
5:02 |
|
| 10/30/2014 |
Run |
work to waratah park track and back |
GA + Strides |
3.6 km |
20:28 |
5:43 |
|
| 12/18/2016 |
Run |
homebush |
Warm up |
3.6 km |
41:41 |
11:29 |
|
| 9/10/2017 |
Run |
dolls point |
Warm up |
3.7 km |
35:18 |
9:33 |
|
| 11/2/2014 |
Run |
gold coast hinterland park |
Easy |
3.7 km |
21:26 |
5:45 |
|
| 10/31/2008 |
Run |
around the block |
Easy |
4.0 km |
19:18 |
4:53 |
|
| 11/2/2014 |
Run |
gold coast hinterland park |
Race |
4.0 km |
16:03 |
4:01 |
|
| 8/17/2013 |
Run |
alfords point round the back of the highschool |
Easy |
4.0 km |
26:28 |
6:37 |
|
| 9/22/2016 |
Run |
the ridge athletics track |
Warm up |
4.0 km |
27:16 |
6:48 |
|
| 7/20/2015 |
Run |
Work past jannali high |
Recovery |
4.0 km |
24:18 |
6:03 |
|
| 1/8/2016 |
Run |
gym to home |
Easy |
4.0 km |
22:34 |
5:36 |
|
| 8/12/2013 |
Run |
Sutherland to Jannnali Acton Street to Taplan roundabout |
Easy |
4.0 km |
23:20 |
5:47 |
|
| 5/27/2017 |
Run |
Miranda Park |
Race |
4.1 km |
17:42 |
4:21 |
|
| 9/1/2016 |
Run |
work to waratah park track and back |
GA + Strides |
4.1 km |
27:09 |
6:38 |
|
| 12/8/2016 |
Run |
4k around school |
Recovery |
4.1 km |
33:02 |
7:59 |
|
| 8/31/2013 |
Run |
Hockey park top field |
Easy |
4.2 km |
25:02 |
6:00 |
|
| 5/30/2015 |
Run |
Miranda Park |
Race |
4.2 km |
16:46 |
4:01 |
|
| 11/11/2015 |
Run |
around high school |
Recovery |
4.2 km |
30:59 |
7:23 |
|
| 10/7/2016 |
Run |
work to waratah park track and back |
GA + Speed |
4.2 km |
34:40 |
8:15 |
|
| 10/29/2014 |
Run |
coachwood laps and 400 efforts |
Interval VO2 max |
4.2 km |
24:10 |
5:43 |
|
| 10/10/2015 |
Run |
menai to home |
Recovery |
4.3 km |
25:57 |
6:07 |
|
| 12/9/2016 |
Run |
4k around school |
Recovery |
4.3 km |
27:33 |
6:29 |
|
| 4/11/2015 |
Run |
3 laps of coachwood |
Recovery |
4.3 km |
25:28 |
5:55 |
|
| 5/20/2008 |
Run |
Fitness training 20may08 Sutho Turf |
Tempo |
4.4 km |
20:00 |
4:36 |
|
| 12/18/2015 |
Run |
end of the line and behind highschool |
Recovery |
4.4 km |
31:10 |
7:05 |
|
| 2/27/2016 |
Run |
home from menai park run |
Recovery |
4.4 km |
29:48 |
6:46 |
|
| 11/21/2016 |
Run |
|
Recovery |
4.5 km |
32:58 |
7:25 |
|
| 1/15/2008 |
Run |
noosa |
Easy |
4.5 km |
25:00 |
5:34 |
|
| 10/28/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
4.5 km |
24:42 |
5:30 |
|
| 12/1/2016 |
Run |
around the ridge |
Warm up |
4.5 km |
28:08 |
6:12 |
|
| 3/12/2016 |
Run |
home to menai parkrun |
Recovery |
4.6 km |
26:21 |
5:47 |
|
| 11/29/2014 |
Run |
Behind highschool |
Recovery |
4.6 km |
31:24 |
6:48 |
|
| 10/17/2015 |
Run |
menai to home |
Easy |
4.6 km |
29:29 |
6:23 |
|
| 3/14/2015 |
Run |
home to menai parkrun |
Warm up |
4.6 km |
29:34 |
6:23 |
|
| 6/24/2017 |
Run |
menai parkrun |
LactateThreshold |
4.8 km |
21:28 |
4:31 |
|
| 12/4/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
4.8 km |
27:38 |
5:48 |
|
| 9/16/2017 |
Run |
menai parkrun |
Race |
4.8 km |
20:03 |
4:13 |
|