Workouts

Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
10/22/2017 Run
12 km alfords point
 GA 12.1 km 1:03:38 5:16
10/24/2017 Run
12 km alfords point
 GA 12.2 km 1:07:14 5:31
5/15/2016 Run
12 km alfords point + 2 x behind school
 Long 28.1 km 2:12:38 4:44
9/17/2016 Run
12 km alfords point + 8k alfords point
 Medium long 20.1 km 1:38:54 4:56
3/20/2016 Run
12 km alfords point x 2 + behind school with 3 laps to golden ca
 Long 35.1 km 2:50:55 4:53
5/8/2016 Run
12 km alfords point x 2 + behind school with 3 laps to golden ca
 Long 30.1 km 2:46:48 5:33
10/7/2012 Run
12 km run
 Easy 12.2 km 59:20 4:52
11/7/2012 Run
12 km run
 Easy 12.1 km 58:58 4:53
11/12/2012 Run
12 km run
 Easy 12.0 km 58:40 4:53
11/18/2012 Run
12 km run
 Easy 12.5 km 1:02:30 5:01
11/20/2012 Run
12 km run
 Easy 12.1 km 59:41 4:55
11/25/2012 Run
12 km run
 Easy 12.2 km 58:42 4:50
11/27/2012 Run
12 km run
 Easy 12.2 km 1:00:53 5:01
12/6/2012 Run
12 km run
 Easy 12.1 km 1:01:48 5:08
12/8/2012 Run
12 km run
 Easy 13.1 km 1:10:00 5:21
12/13/2012 Run
12 km run
 Easy 12.2 km 59:22 4:52
12/15/2012 Run
12 km run
 Easy 12.0 km 1:02:45 5:13
12/18/2012 Run
12 km run
 Easy 12.1 km 58:14 4:49
12/22/2012 Run
12 km run
 Easy 12.2 km 57:27 4:43
12/27/2012 Run
12 km run
 Easy 12.1 km 59:07 4:54
12/30/2012 Run
12 km run
 Recovery 12.1 km 1:02:27 5:10
12/31/2012 Run
12 km run
 Easy 12.1 km 1:02:38 5:10
1/3/2013 Run
12 km run
 Easy 12.1 km 1:00:11 4:59
1/5/2013 Run
12 km run
 Easy 12.1 km 57:37 4:47
1/6/2013 Run
12 km run
 Easy 12.1 km 59:04 4:52
1/8/2013 Run
12 km run
 Easy 12.1 km 59:58 4:58
1/22/2013 Run
12 km run
 Easy 12.1 km 58:07 4:49
1/29/2013 Run
12 km run
 Easy 12.1 km 1:00:04 4:59
1/30/2013 Run
12 km run
 Medium long 12.1 km 57:32 4:47
2/5/2013 Run
12 km run
 Easy 12.1 km 1:01:04 5:03
2/24/2013 Run
12 km run
 Easy 12.1 km 59:50 4:57
2/28/2013 Run
12 km run
 Easy 12.1 km 1:02:14 5:09
3/5/2013 Run
12 km run
 Easy 12.2 km 58:41 4:50
3/12/2013 Run
12 km run
 Easy 12.1 km 1:02:29 5:10
3/14/2013 Run
12 km run
 Recovery 12.1 km 1:03:42 5:16
3/19/2013 Run
12 km run
 Easy 12.6 km 1:04:45 5:09
3/24/2013 Run
12 km run
 Easy 12.1 km 1:02:26 5:09
11/7/2013 Run
12 km run
 Easy 12.2 km 1:04:37 5:19
11/14/2013 Run
12 km run
 Easy 12.1 km 1:02:02 5:07
12/2/2013 Run
12 km run
 Easy 12.1 km 1:01:42 5:06
12/8/2013 Run
12 km run
 Easy 12.1 km 1:02:59 5:12
3/14/2014 Run
12 km to lights and around the school
 Recovery 12.2 km 1:06:06 5:26
5/15/2014 Run
12 km to lights and around the school
 Easy 13.1 km 1:06:22 5:05
6/23/2014 Run
12 km to lights and around the school
 Easy 12.1 km 1:02:53 5:11
6/25/2014 Run
12 km to lights and around the school
 Easy 12.2 km 1:04:41 5:20
7/31/2014 Run
12 km to lights and around the school
 Easy 12.1 km 1:05:24 5:25
8/13/2014 Run
12 km to lights and around the school
 Easy 12.1 km 1:04:11 5:19
8/17/2014 Run
12 km to lights and around the school
 Easy 12.5 km 1:07:22 5:25
9/17/2014 Run
12 km to lights and around the school
 Easy 12.2 km 1:03:37 5:14
10/22/2014 Run
12 km to lights and around the school
 Easy 12.2 km 1:03:43 5:14
10/23/2014 Run
12 km to lights and around the school
 Easy 12.7 km 1:08:16 5:23
11/20/2014 Run
12 km to lights and around the school
 Recovery 12.1 km 1:06:29 5:30
12/19/2014 Run
12 km to lights and around the school
 Recovery 12.0 km 1:06:59 5:35
1/8/2015 Run
12 km to lights and around the school
 Recovery 12.6 km 1:08:45 5:29
9/16/2014 Run
12 km with intervals behind the school
 Interval VO2 max 12.9 km 1:04:26 5:01
9/23/2014 Run
12 km with intervals behind the school
 Interval VO2 max 12.8 km 1:02:31 4:53
10/7/2014 Run
12 km with intervals behind the school
 Interval VO2 max 13.5 km 1:04:54 4:50
10/14/2014 Run
12 km with intervals behind the school
 Interval VO2 max 14.9 km 1:11:37 4:49
10/21/2014 Run
12 km with intervals behind the school
 Interval VO2 max 12.0 km 58:29 4:53
3/7/2013 Run
13 km run
 Recovery 13.6 km 1:12:20 5:19
3/18/2015 Run
13k alfords point
 Easy 13.1 km 1:13:04 5:35
3/20/2015 Run
13k alfords point
 Recovery 13.4 km 1:16:07 5:42
3/31/2015 Run
13k alfords point
 GA + Strides 13.4 km 1:18:29 5:53
7/29/2015 Run
13k alfords point
 Easy 13.7 km 1:17:00 5:38
11/8/2015 Run
13k alfords point
 Recovery 13.0 km 1:24:55 6:32
4/24/2016 Run
14 alfos x 2 then Golden car x 3
 Long 39.1 km 3:11:11 4:54
11/8/2012 Run
14 k - 12 k plus 2 laps coachwood
 Easy 14.6 km 1:15:30 5:12
2/26/2013 Run
14 k - 12 k plus 2 laps coachwood
 Easy 14.2 km 1:12:15 5:06
1/28/2014 Run
14 km
 Easy 14.1 km 1:14:33 5:18
11/27/2013 Run
14 km alfords point
 Easy 14.0 km 1:11:25 5:06
2/25/2014 Run
14 km alfords point
 Interval VO2 max 14.1 km 1:14:51 5:18
3/11/2014 Run
14 km alfords point
 Interval VO2 max 14.5 km 1:15:29 5:13
4/3/2014 Run
14 km alfords point
 Marathon pace 14.1 km 1:09:01 4:54
5/27/2014 Run
14 km alfords point
 Easy 14.1 km 1:15:00 5:20
6/9/2014 Run
14 km alfords point
 Easy 14.8 km 1:16:21 5:11
6/14/2014 Run
14 km alfords point
 Easy 13.4 km 1:08:28 5:06
6/21/2014 Run
14 km alfords point
 Easy 14.0 km 1:11:34 5:07
9/9/2014 Run
14 km alfords point
 Interval VO2 max 14.6 km 1:15:16 5:10
9/24/2014 Run
14 km alfords point
 Easy 14.1 km 1:09:17 4:55
10/1/2014 Run
14 km alfords point
 Easy 14.1 km 1:14:32 5:18
11/13/2014 Run
14 km alfords point
 Easy 14.1 km 1:14:43 5:18
11/18/2014 Run
14 km alfords point
 Easy 14.7 km 1:15:35 5:09
11/22/2014 Run
14 km alfords point
 Interval VO2 max 14.3 km 1:19:03 5:31
12/11/2014 Run
14 km alfords point
 Tempo 14.1 km 1:11:22 5:03
5/5/2016 Run
14k alfords point
 Recovery 14.1 km 1:21:00 5:44
5/19/2016 Run
14k alfords point
 Interval VO2 max 14.2 km 1:17:37 5:28
6/25/2016 Run
14k alfords point
 Recovery 13.1 km 1:09:29 5:20
3/10/2015 Run
14km coachwood and behind school
 Interval VO2 max 14.1 km 1:15:54 5:23
6/7/2015 Run
14km coachwood and behind school
 Easy 14.2 km 1:15:18 5:20
8/8/2015 Run
14km coachwood and behind school
 Easy 14.1 km 1:19:03 5:38
10/18/2015 Run
14km incl down to illawong shops
 Recovery 14.1 km 1:20:41 5:45
10/4/2014 Run
15 k alfos illawong
 Recovery 15.1 km 1:20:18 5:20
7/6/2010 Run
15k - 4 laps of coachwood + alfords point 10k easier with jarrah
 Medium long 15.7 km 1:16:30 4:53
3/26/2017 Run
15k alfords point
 Recovery 15.1 km 1:51:56 7:25
6/15/2017 Run
15k alfords point
 GA 15.1 km 1:20:49 5:21
8/9/2017 Run
15k alfords point
 LactateThreshold 14.2 km 1:09:09 4:53
11/17/2017 Run
15k alfords point
 GA 15.3 km 1:26:54 5:41
3/1/2014 Run
15km behind school
 Marathon pace 15.0 km 1:15:03 5:00
9/21/2014 Run
16 k including sprints on lower school oval
 GA + Strides 16.6 km 1:27:35 5:18
1/23/2014 Run
16 km run
 Easy 16.2 km 1:30:27 5:36
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