| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 11/5/2017 |
Run |
homebush SOPAC |
Warm up |
2.1 km |
16:30 |
7:45 |
 |
| 4/2/2016 |
Run |
half panania parkrun |
Warm up |
2.4 km |
16:31 |
6:53 |
|
| 10/6/2016 |
Run |
work to waratah park track and back |
Warm up |
2.5 km |
16:38 |
6:37 |
|
| 5/30/2015 |
Run |
Miranda Park |
Race |
4.2 km |
16:46 |
4:01 |
|
| 11/1/2014 |
Run |
Gold Coast Athletics track griffith university |
Easy |
3.0 km |
16:48 |
5:38 |
|
| 10/25/2014 |
Run |
the ridge |
Easy |
3.3 km |
16:51 |
5:06 |
|
| 11/9/2017 |
Run |
the ridge athletics track |
Warm up |
2.8 km |
16:54 |
6:03 |
|
| 8/13/2016 |
Run |
garrison point |
Recovery |
3.1 km |
17:04 |
5:36 |
|
| 11/1/2015 |
Run |
around homebush |
Cool down |
2.4 km |
17:05 |
7:15 |
|
| 11/17/2016 |
Run |
around the ridge |
Cool down |
3.1 km |
17:13 |
5:31 |
|
| 9/4/2016 |
Run |
marco reserve |
Warm up |
2.6 km |
17:15 |
6:33 |
|
| 10/11/2015 |
Run |
near shark park |
Warm up |
2.6 km |
17:24 |
6:47 |
|
| 11/28/2014 |
Run |
the ridge athletic track |
Cool down |
1.0 km |
17:28 |
18:01 |
|
| 10/25/2014 |
Run |
2 laps of coachwood |
Recovery |
3.2 km |
17:32 |
5:29 |
|
| 5/13/2017 |
Run |
como x country 3k |
Recovery |
2.9 km |
17:33 |
6:06 |
|
| 10/21/2017 |
Run |
parkrun |
Warm up |
2.1 km |
17:34 |
8:22 |
|
| 11/25/2017 |
Run |
near menai parkrun |
Warm up |
2.0 km |
17:38 |
8:49 |
|
| 5/27/2017 |
Run |
Miranda Park |
Race |
4.1 km |
17:42 |
4:21 |
|
| 12/10/2016 |
Run |
Around the crest bankstown |
Warm up |
3.1 km |
17:54 |
5:48 |
|
| 5/27/2008 |
Run |
Fitness at sutho 2 a tad easier |
Tempo |
3.6 km |
18:00 |
5:02 |
|
| 1/26/2014 |
Run |
warm up before menai |
Easy |
3.0 km |
18:02 |
5:58 |
|
| 8/15/2015 |
Run |
Ferntree Engadine |
Easy |
3.0 km |
18:03 |
6:03 |
|
| 7/8/2017 |
Run |
near menai parkrun |
Warm up |
2.0 km |
18:05 |
8:55 |
|
| 2/21/2015 |
Run |
homebush SOPAC |
Race |
5.0 km |
18:18 |
3:40 |
|
| 5/7/2017 |
Run |
1 and a half laps of coachwood |
Recovery |
3.1 km |
18:26 |
5:54 |
|
| 12/18/2016 |
Run |
homebush SOPAC |
Race |
5.0 km |
18:28 |
3:42 |
|
| 12/6/2014 |
Run |
campbelltown athletic track |
Race |
5.0 km |
18:33 |
3:43 |
|
| 10/28/2017 |
Run |
near parkrun |
Warm up |
1.4 km |
18:33 |
13:45 |
|
| 9/10/2017 |
Run |
dolls point |
Cool down |
2.4 km |
18:38 |
7:42 |
|
| 11/1/2014 |
Run |
Gold Coast Athletics track griffith university |
Race |
5.0 km |
18:43 |
3:45 |
|
| 9/22/2016 |
Run |
the ridge athletic track |
Cool down |
3.2 km |
18:43 |
5:51 |
|
| 11/19/2016 |
Run |
E.S. Marks Athlectics track |
Race |
5.1 km |
18:47 |
3:41 |
|
| 7/29/2017 |
Run |
near parkrun |
Warm up |
2.2 km |
18:48 |
8:45 |
|
| 11/4/2016 |
Run |
around the ridge |
Warm up |
2.8 km |
18:49 |
6:45 |
|
| 2/28/2015 |
Run |
around sopac |
Warm up |
3.1 km |
18:58 |
6:10 |
|
| 12/2/2017 |
Run |
homebush SOPAC |
Race |
5.0 km |
18:58 |
3:48 |
|
| 3/5/2016 |
Run |
around sopac |
Warm up |
3.0 km |
19:00 |
6:19 |
|
| 12/18/2016 |
Run |
homebush |
Cool down |
2.1 km |
19:00 |
8:56 |
|
| 4/2/2016 |
Run |
around panania parkrun |
Cool down |
3.0 km |
19:02 |
6:19 |
|
| 3/18/2017 |
Run |
near the crest |
Warm up |
2.6 km |
19:03 |
7:18 |
|
| 10/3/2014 |
Run |
the ridge athletic track |
Race |
5.0 km |
19:06 |
3:50 |
|
| 2/21/2015 |
Run |
around sopac |
Warm up |
3.3 km |
19:06 |
5:52 |
|
| 9/4/2016 |
Run |
marco reserve |
Cool down |
2.7 km |
19:07 |
7:07 |
|
| 12/3/2016 |
Run |
campbelltown sports track |
Race |
5.1 km |
19:12 |
3:46 |
|
| 2/20/2016 |
Run |
tuggeranong near maccas |
Warm up |
3.2 km |
19:13 |
6:03 |
|
| 11/27/2016 |
Run |
around blacktown athletics track and surrounds |
Cool down |
2.2 km |
19:13 |
8:40 |
|
| 10/12/2014 |
Run |
parramatta park brooks 5km fun run |
Race |
5.0 km |
19:15 |
3:52 |
|
| 2/25/2013 |
Run |
5 km Possible 5k time trial course |
Race |
5.0 km |
19:17 |
3:52 |
|
| 10/31/2008 |
Run |
around the block |
Easy |
4.0 km |
19:18 |
4:53 |
|
| 9/25/2016 |
Run |
Around the crest bankstown |
Warm up |
2.6 km |
19:19 |
7:23 |
|
| 3/11/2017 |
Run |
burley griffin parkrun |
Time trial |
4.9 km |
19:19 |
3:56 |
|
| 4/2/2016 |
Run |
panania parkrun |
Race |
4.9 km |
19:20 |
3:56 |
|
| 8/26/2017 |
Run |
near tuggeranong parkrun |
Warm up |
2.6 km |
19:20 |
7:25 |
|
| 4/10/2016 |
Run |
old paliament house to forrest and back |
Cool down |
3.1 km |
19:24 |
6:21 |
|
| 11/14/2012 |
Run |
kyeemagh 2.5k loop |
Time trial |
5.0 km |
19:25 |
3:53 |
|
| 3/5/2016 |
Run |
homebush SOPAC |
Race |
5.0 km |
19:33 |
3:55 |
|
| 1/9/2016 |
Run |
maccas to beach tugga |
Warm up |
2.8 km |
19:35 |
7:02 |
|
| 11/9/2010 |
Run |
Gold CCoast Athletics track griffith university |
Race |
5.0 km |
19:36 |
3:56 |
|
| 11/27/2016 |
Run |
around blacktown athletics track and surrounds |
Warm up |
2.5 km |
19:36 |
7:59 |
|
| 8/26/2017 |
Run |
near tuggeranong parkrun |
Cool down |
2.7 km |
19:41 |
7:24 |
|
| 12/31/2013 |
Run |
menai fun run part 1 |
Easy |
3.1 km |
19:43 |
6:26 |
|
| 8/1/2015 |
Run |
first part of parkrun course |
Cool down |
2.8 km |
19:44 |
6:57 |
|
| 3/14/2015 |
Run |
menai parkrun |
Race |
5.0 km |
19:50 |
3:58 |
|
| 1/9/2016 |
Run |
Tuggeranong lake circuit |
Race |
5.0 km |
19:53 |
3:59 |
|
| 2/13/2016 |
Run |
homebush warm up track |
Race |
5.2 km |
19:54 |
3:52 |
|
| 7/24/2016 |
Run |
|
Easy |
3.0 km |
19:56 |
6:35 |
|
| 6/17/2017 |
Run |
dolls point parkrun |
Race |
5.0 km |
19:58 |
4:03 |
|
| 5/20/2008 |
Run |
Fitness training 20may08 Sutho Turf |
Tempo |
4.4 km |
20:00 |
4:36 |
|
| 9/16/2017 |
Run |
menai parkrun |
Race |
4.8 km |
20:03 |
4:13 |
|
| 1/17/2015 |
Run |
Noosa parkrun |
Race |
5.0 km |
20:04 |
4:01 |
|
| 11/3/2010 |
Run |
kyeemagh |
Tempo |
5.0 km |
20:09 |
4:02 |
|
| 5/27/2017 |
Run |
Miranda Park |
Warm up |
2.3 km |
20:09 |
8:53 |
|
| 12/19/2013 |
Run |
possible 5k behind school |
Time trial |
5.0 km |
20:16 |
4:03 |
|
| 3/27/2017 |
Run |
towards loftus from work |
Recovery |
3.1 km |
20:20 |
6:37 |
|
| 1/3/2015 |
Run |
Menai Park Run |
Race |
5.0 km |
20:27 |
4:06 |
|
| 10/30/2014 |
Run |
work to waratah park track and back |
GA + Strides |
3.6 km |
20:28 |
5:43 |
|
| 11/1/2010 |
Run |
menai athletic track |
Tempo |
5.0 km |
20:30 |
4:06 |
|
| 4/18/2015 |
Run |
gym to home |
Cool down |
3.0 km |
20:49 |
6:51 |
|
| 11/6/2009 |
Run |
5 km circuit coachwood from school corner |
hard |
4.9 km |
20:50 |
4:15 |
|
| 9/26/2015 |
Run |
menai parkrun |
Race |
5.1 km |
20:51 |
4:07 |
|
| 6/24/2017 |
Run |
near parkrun menai |
Recovery |
3.1 km |
20:55 |
6:52 |
|
| 9/19/2015 |
Run |
menai parkrun |
Race |
5.1 km |
20:59 |
4:07 |
|
| 8/26/2017 |
Run |
parkrun Tuggeranong |
LactateThreshold |
5.0 km |
20:59 |
4:10 |
|
| 9/12/2015 |
Run |
menai parkrun |
Race |
5.1 km |
21:01 |
4:07 |
|
| 10/9/2016 |
Run |
near shark park |
Warm up |
3.4 km |
21:01 |
6:12 |
|
| 12/12/2015 |
Run |
menai parkrun |
Race |
5.0 km |
21:07 |
4:16 |
|
| 8/15/2015 |
Run |
menai parkrun |
Race |
5.1 km |
21:12 |
4:11 |
|
| 12/11/2013 |
Run |
Kyeemag 2.5k loop (2.51) on new map |
Tempo |
5.0 km |
21:13 |
4:14 |
|
| 2/20/2016 |
Run |
parkrun Tuggeranong |
LactateThreshold |
4.9 km |
21:24 |
4:20 |
|
| 11/2/2014 |
Run |
gold coast hinterland park |
Easy |
3.7 km |
21:26 |
5:45 |
|
| 12/3/2016 |
Run |
campbelltown athletic track |
Warm up |
3.2 km |
21:27 |
6:46 |
|
| 6/24/2017 |
Run |
menai parkrun |
LactateThreshold |
4.8 km |
21:28 |
4:31 |
|
| 12/5/2015 |
Run |
menai parkrun |
Tempo |
5.0 km |
21:30 |
4:19 |
|
| 11/19/2014 |
Run |
kyeemagh |
Tempo |
5.1 km |
21:32 |
4:13 |
|
| 1/16/2016 |
Run |
Noosa parkrun |
Tempo |
5.0 km |
21:32 |
4:19 |
|
| 11/11/2017 |
Run |
homebush |
Warm up |
2.3 km |
21:45 |
9:25 |
|
| 12/5/2012 |
Run |
Kyeemag 2.5k loop (2.51) on new map |
Interval VO2 max |
5.0 km |
21:46 |
4:22 |
|
| 8/1/2015 |
Run |
menai parkrun |
Race |
5.1 km |
21:52 |
4:18 |
|
| 11/18/2017 |
Run |
Bowral parkrun |
LactateThreshold |
5.0 km |
21:53 |
4:22 |
|
| 11/28/2015 |
Run |
Cronulla parkrun |
Race |
5.0 km |
22:07 |
4:28 |
|