| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 1/31/2015 |
Run |
Menai Park Run |
Tempo |
5.0 km |
22:09 |
4:26 |
 |
| 11/19/2016 |
Run |
around ES Marks Field |
Warm up |
3.1 km |
22:10 |
7:08 |
|
| 11/1/2015 |
Run |
around homebush |
Warm up |
3.0 km |
22:11 |
7:20 |
|
| 9/11/2016 |
Run |
Peter Depena park and bayside path |
Warm up |
3.1 km |
22:18 |
7:19 |
|
| 12/20/2009 |
Run |
4 laps of coachwood |
hard |
5.3 km |
22:30 |
4:15 |
|
| 11/21/2012 |
Run |
Kyeemag 2.5k loop (2.51) on new map |
Tempo |
5.0 km |
22:30 |
4:30 |
|
| 1/8/2016 |
Run |
gym to home |
Easy |
4.0 km |
22:34 |
5:36 |
|
| 7/25/2015 |
Run |
menai parkrun |
Tempo |
5.1 km |
22:42 |
4:27 |
|
| 7/17/2012 |
Run |
Sutherland to Bindea Street |
hard |
5.0 km |
22:50 |
4:34 |
|
| 4/2/2016 |
Run |
ridge fire trail |
Recovery |
3.3 km |
22:56 |
6:57 |
|
| 11/5/2017 |
Run |
homebush SOPAC |
Cool down |
3.1 km |
23:06 |
7:33 |
|
| 4/19/2012 |
Run |
Sutherland to Bindea Street |
hard |
5.2 km |
23:08 |
4:26 |
|
| 9/19/2015 |
Run |
around parkrun |
Cool down |
1.4 km |
23:13 |
16:43 |
|
| 5/16/2015 |
Run |
menai parkrun |
Easy |
5.0 km |
23:14 |
4:39 |
|
| 6/16/2016 |
Run |
4 laps of coachwood |
GA |
5.0 km |
23:14 |
4:38 |
|
| 7/27/2012 |
Run |
Sutherland to Bindea Street |
hard |
5.3 km |
23:20 |
4:27 |
|
| 8/12/2013 |
Run |
Sutherland to Jannnali Acton Street to Taplan roundabout |
Easy |
4.0 km |
23:20 |
5:47 |
|
| 12/22/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
23:21 |
4:24 |
|
| 3/16/2012 |
Run |
Sutherland to Jannnali Acton Street to Taplan roundabout |
Easy |
5.1 km |
23:22 |
4:36 |
|
| 5/30/2012 |
Run |
Sutherland to Bindea Street |
Medium long |
5.3 km |
23:40 |
4:31 |
|
| 9/10/2016 |
Run |
Menai Park Run |
GA |
5.0 km |
23:52 |
4:49 |
|
| 12/18/2009 |
Run |
4 laps of coachwood |
hard |
5.3 km |
23:58 |
4:31 |
|
| 9/30/2009 |
Run |
4 laps of coachwood |
hard |
5.3 km |
23:59 |
4:31 |
|
| 10/22/2016 |
Run |
menai parkrun |
GA |
4.9 km |
24:03 |
4:53 |
|
| 9/2/2009 |
Run |
4 laps of coachwood |
Tempo |
5.3 km |
24:05 |
4:33 |
|
| 7/27/2016 |
Run |
|
GA |
5.1 km |
24:05 |
4:43 |
|
| 10/29/2014 |
Run |
coachwood laps and 400 efforts |
Interval VO2 max |
4.2 km |
24:10 |
5:43 |
|
| 11/11/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:16 |
4:35 |
|
| 9/3/2017 |
Run |
marco reserve |
Warm up |
3.2 km |
24:17 |
7:37 |
|
| 7/20/2015 |
Run |
Work past jannali high |
Recovery |
4.0 km |
24:18 |
6:03 |
|
| 10/22/2016 |
Run |
around sopac |
Cool down |
1.9 km |
24:22 |
13:11 |
|
| 6/25/2016 |
Run |
menai parkrun |
GA |
5.0 km |
24:28 |
4:56 |
|
| 1/24/2017 |
Run |
noosa |
GA |
5.1 km |
24:28 |
4:49 |
|
| 3/11/2012 |
Run |
Bradman |
Easy |
5.1 km |
24:30 |
4:52 |
|
| 5/28/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.0 km |
24:30 |
4:54 |
|
| 8/27/2009 |
Run |
4 laps of coachwood |
Tempo |
5.3 km |
24:32 |
4:38 |
|
| 1/4/2008 |
Run |
Bradman |
Tempo |
5.7 km |
24:33 |
4:21 |
|
| 12/26/2015 |
Run |
menai parkrun |
Easy |
5.0 km |
24:34 |
4:57 |
|
| 11/10/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:35 |
4:38 |
|
| 2/19/2013 |
Run |
Sutherland to taplan street |
Easy |
5.0 km |
24:37 |
4:55 |
|
| 4/8/2012 |
Run |
Culburra |
Easy |
5.1 km |
24:38 |
4:48 |
|
| 5/22/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
24:40 |
4:42 |
|
| 10/28/2014 |
Run |
work to waratah park track and back |
Interval VO2 max |
4.5 km |
24:42 |
5:30 |
|
| 2/10/2012 |
Run |
4 k for megan |
Easy |
4.8 km |
24:44 |
5:10 |
|
| 5/25/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.0 km |
24:45 |
4:57 |
|
| 7/30/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:46 |
4:40 |
|
| 8/14/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:46 |
4:40 |
|
| 5/29/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
24:46 |
4:44 |
|
| 7/15/2011 |
Run |
Sutherland to Jannnali Acton Street to Taplan roundabout |
Tempo |
6.0 km |
24:47 |
4:08 |
|
| 10/10/2015 |
Run |
menai parkrun |
Easy |
5.0 km |
24:52 |
4:59 |
|
| 9/23/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:54 |
4:42 |
|
| 9/3/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
24:55 |
4:42 |
|
| 8/11/2017 |
Run |
4 laps coachwood |
GA |
5.1 km |
24:57 |
4:54 |
|
| 4/2/2012 |
Run |
Bradman |
Easy |
5.1 km |
24:59 |
4:53 |
|
| 1/15/2008 |
Run |
noosa |
Easy |
4.5 km |
25:00 |
5:34 |
|
| 8/31/2013 |
Run |
Hockey park top field |
Easy |
4.2 km |
25:02 |
6:00 |
|
| 1/28/2010 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:03 |
4:44 |
|
| 5/7/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:03 |
4:47 |
|
| 9/24/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:05 |
4:44 |
|
| 5/21/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:05 |
4:47 |
|
| 2/6/2013 |
Run |
Sutherland to Bindea Street |
Easy |
5.0 km |
25:05 |
5:00 |
|
| 12/2/2007 |
Run |
Bradman |
Tempo |
5.7 km |
25:07 |
4:27 |
|
| 5/23/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:08 |
4:48 |
|
| 3/30/2008 |
Run |
Bradman |
Tempo |
5.6 km |
25:09 |
4:30 |
|
| 8/13/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:09 |
4:45 |
|
| 12/9/2017 |
Run |
campbelltown athletic track |
Warm up |
2.4 km |
25:09 |
10:43 |
|
| 6/7/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:11 |
4:48 |
|
| 10/1/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:15 |
4:46 |
|
| 5/3/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:15 |
4:49 |
|
| 5/10/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:15 |
4:49 |
|
| 8/13/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:15 |
4:49 |
|
| 9/5/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:16 |
4:49 |
|
| 6/5/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:17 |
4:49 |
|
| 6/4/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:18 |
4:50 |
|
| 9/10/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:19 |
4:47 |
|
| 10/8/2009 |
Run |
Bradman |
hard |
5.7 km |
25:20 |
4:30 |
|
| 5/14/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.1 km |
25:20 |
4:59 |
|
| 4/23/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:24 |
4:48 |
|
| 4/11/2015 |
Run |
3 laps of coachwood |
Recovery |
4.3 km |
25:28 |
5:55 |
|
| 6/17/2017 |
Run |
dolls point park |
Warm up |
3.1 km |
25:28 |
8:21 |
|
| 4/23/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.2 km |
25:30 |
4:54 |
|
| 5/17/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:30 |
4:52 |
|
| 9/9/2009 |
Run |
4 laps of coachwood |
Medium long |
5.3 km |
25:33 |
4:49 |
|
| 3/8/2008 |
Run |
Oatley 5.6 km run |
Tempo |
5.6 km |
25:34 |
4:34 |
|
| 6/6/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:36 |
4:53 |
|
| 3/19/2016 |
Run |
panania parkrun |
GA |
4.9 km |
25:36 |
5:12 |
|
| 7/23/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:37 |
4:53 |
|
| 10/27/2017 |
Run |
waratah oval |
GA |
5.0 km |
25:37 |
5:05 |
|
| 6/17/2011 |
Run |
sutherland to kirrawee high |
hard |
6.0 km |
25:39 |
4:17 |
|
| 5/9/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:40 |
4:54 |
|
| 6/23/2017 |
Run |
5 k alfords point |
GA |
5.2 km |
25:41 |
4:55 |
|
| 3/19/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:42 |
4:54 |
|
| 5/18/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:42 |
4:54 |
|
| 10/14/2012 |
Run |
4 laps of coachwood |
Easy |
5.3 km |
25:43 |
4:51 |
|
| 8/7/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.0 km |
25:45 |
5:08 |
|
| 8/15/2012 |
Run |
Sutherland to Bindea Street |
Easy |
5.3 km |
25:45 |
4:55 |
|
| 6/18/2010 |
Run |
sutherland to kirrawee high |
hard |
6.0 km |
25:46 |
4:18 |
|
| 2/9/2017 |
Run |
5 k alfords point |
GA |
5.1 km |
25:47 |
5:04 |
|
| 6/3/2011 |
Run |
sutherland to kirrawee high |
hard |
6.0 km |
25:48 |
4:18 |
|
| 2/27/2009 |
Run |
Illawong-menai high |
Tempo |
6.0 km |
25:52 |
4:19 |
|