| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/12/2009 |
Run |
|
Easy |
|
15:00 |
|
 |
| 1/25/2009 |
Run |
|
Easy |
5.5 km |
43:00 |
7:50 |
|
| 1/27/2009 |
Run |
|
Easy |
3.6 mi |
43:00 |
7:31 |
|
| 1/29/2009 |
Run |
|
Easy |
3.7 mi |
45:00 |
7:30 |
|
| 2/1/2009 |
Run |
hammond loop |
Easy |
5.0 km |
36:00 |
7:11 |
|
| 2/3/2009 |
Run |
hammond loop |
Easy |
5.0 km |
36:00 |
7:11 |
|
| 2/5/2009 |
Run |
hammond loop |
Easy |
5.0 km |
35:00 |
6:59 |
|
| 2/7/2009 |
Run |
hammond loop |
Easy |
5.0 km |
33:00 |
6:35 |
|
| 2/8/2009 |
Run |
hammond loop |
Easy |
5.0 km |
33:00 |
6:35 |
|
| 2/9/2009 |
Run |
hammond loop |
Easy |
5.0 km |
34:00 |
6:47 |
|
| 2/11/2009 |
Run |
hammond loop |
Easy |
5.0 km |
32:00 |
6:23 |
|
| 2/12/2009 |
Run |
treadmill |
Easy |
3.0 mi |
35:00 |
7:21 |
|
| 2/14/2009 |
Run |
hammond loop |
Easy |
5.0 km |
32:00 |
6:23 |
|
| 2/16/2009 |
Run |
hammond loop |
Easy |
5.0 km |
32:00 |
6:23 |
|
| 2/18/2009 |
Run |
hammond loop plus |
Easy |
6.1 km |
38:00 |
6:14 |
|
| 2/19/2009 |
Run |
hammond loop plus |
Easy |
6.1 km |
38:00 |
6:14 |
|
| 2/21/2009 |
Run |
hammond loop plus plus |
Easy |
7.2 km |
46:00 |
6:24 |
|
| 2/23/2009 |
Run |
hammond loop plus plus |
Easy |
7.2 km |
46:00 |
6:24 |
|
| 2/25/2009 |
Run |
treadmill |
Easy |
4.2 mi |
50:00 |
7:24 |
|
| 2/26/2009 |
Run |
treadmill |
Easy |
|
23:00 |
|
|
| 2/28/2009 |
Run |
hammond loop + 1 |
Easy |
8.6 km |
54:00 |
6:16 |
|
| 3/2/2009 |
Run |
hammond loop + 1 |
Easy |
8.6 km |
53:00 |
6:09 |
|
| 3/5/2009 |
Run |
hammond loop + 1 +1 |
Easy |
8.6 km |
53:00 |
6:09 |
|
| 3/7/2009 |
Run |
hammond loop + 1 |
Easy |
8.6 km |
52:00 |
6:02 |
|
| 3/8/2009 |
Run |
hammond loop + 1 |
Easy |
8.6 km |
52:00 |
6:02 |
|
| 3/9/2009 |
Run |
hammond loop + 1 +1 |
Easy |
10.5 km |
1:05:00 |
6:12 |
|
| 3/11/2009 |
Run |
hammond loop + 1 +1 |
Easy |
10.5 km |
1:06:00 |
6:18 |
|
| 3/12/2009 |
Run |
hammond loop + 1 +1 |
Easy |
10.5 km |
1:07:00 |
6:23 |
|
| 3/14/2009 |
Run |
hammond loop +1 +1 + |
Easy |
11.0 km |
1:10:00 |
6:22 |
|
| 3/28/2009 |
Run |
dave reed spring classic |
Race |
5.0 km |
27:20 |
5:28 |
|
| 4/19/2009 |
Run |
vancouver sun run |
Race |
10.0 km |
56:56 |
5:42 |
|
| 4/21/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:40:57 |
6:31 |
|
| 4/23/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:36:03 |
6:12 |
|
| 4/25/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:31:10 |
5:53 |
|
| 4/26/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:33:00 |
6:00 |
|
| 4/28/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:34:10 |
6:05 |
|
| 5/2/2009 |
Run |
ford road via dike and back |
Easy |
15.3 km |
1:36:39 |
6:19 |
|
| 5/4/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:29:11 |
5:46 |
|
| 5/6/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:32:25 |
5:58 |
|
| 5/7/2009 |
Run |
Harris road and back |
Easy |
5.1 km |
30:35 |
6:00 |
|
| 5/9/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:32:03 |
5:57 |
|
| 5/10/2009 |
Run |
bridge and back |
Long |
23.6 km |
2:34:26 |
6:33 |
|
| 5/12/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:32:50 |
6:00 |
|
| 5/14/2009 |
Run |
mill and back |
Easy |
11.2 km |
1:05:13 |
5:50 |
|
| 5/15/2009 |
Run |
ford road loop |
Fartlek |
15.5 km |
1:32:03 |
5:57 |
|
| 5/17/2009 |
Run |
south pitt meadows loop |
Long |
19.8 km |
2:03:31 |
6:14 |
|
| 5/19/2009 |
Run |
hammond stadium |
Interval |
4200.0 m |
20:00 |
4:46 |
|
| 5/20/2009 |
Swim |
pool |
Mixed |
800.0 m |
40:00 |
50:00 |
|
| 5/21/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:27:30 |
5:39 |
|
| 5/22/2009 |
Run |
centennial loop |
Tempo |
5.0 km |
26:28 |
5:18 |
|
| 5/22/2009 |
Swim |
pool |
Mixed |
420.0 m |
21:00 |
50:00 |
|
| 5/24/2009 |
Run |
bridge and back |
Long |
23.6 km |
2:27:48 |
6:16 |
|
| 5/26/2009 |
Run |
hammond loop |
Easy |
5.0 km |
27:47 |
5:33 |
|
| 5/27/2009 |
Swim |
pool |
Mixed |
600.0 m |
30:00 |
50:00 |
|
| 5/28/2009 |
Run |
centennial loop |
Tempo |
3.0 km |
15:12 |
5:04 |
|
| 5/28/2009 |
Swim |
pool |
Mixed |
600.0 m |
30:00 |
50:00 |
|
| 5/31/2009 |
Run |
run for water, abbotsford |
Race |
21.1 km |
2:05:38 |
5:58 |
|
| 6/2/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:28:54 |
5:45 |
|
| 6/4/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:26:58 |
5:37 |
|
| 6/5/2009 |
Run |
ford road via dike and back |
Easy |
15.4 km |
1:33:29 |
6:05 |
|
| 6/7/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:25:40 |
5:32 |
|
| 6/9/2009 |
Run |
hammond loop + lap |
Easy |
10.0 km |
54:07 |
5:25 |
|
| 6/12/2009 |
Run |
treadmill |
Easy |
3.0 mi |
30:00 |
6:15 |
|
| 6/13/2009 |
Run |
treadmill |
Easy |
3.2 mi |
32:00 |
6:18 |
|
| 6/14/2009 |
Run |
it seemed like a good idea at the time |
Long |
29.6 km |
3:19:03 |
6:44 |
|
| 6/15/2009 |
Run |
around the block 5 times |
Easy |
5.5 km |
|
|
|
| 6/16/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:32:29 |
5:58 |
|
| 6/18/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:30:04 |
5:49 |
|
| 6/21/2009 |
Run |
bridge and back |
Long |
23.6 km |
2:29:13 |
6:20 |
|
| 6/23/2009 |
Run |
ford road via dike and back |
Easy |
15.4 km |
1:25:58 |
5:36 |
|
| 6/25/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:25:55 |
5:33 |
|
| 6/28/2009 |
Run |
scotia bank vanouver half marathon |
Race |
21.1 km |
1:57:14 |
5:34 |
|
| 7/1/2009 |
Run |
bonson field |
Easy |
10.0 km |
|
|
|
| 7/2/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:25:00 |
5:30 |
|
| 7/5/2009 |
Run |
golden ears bridge |
Hill |
21.7 km |
2:33:03 |
7:04 |
|
| 7/8/2009 |
Run |
ford road loop |
Easy |
15.5 km |
1:27:00 |
5:37 |
|
| 7/9/2009 |
Run |
once across golden ears bridge |
Hill |
11.0 km |
1:05:51 |
6:00 |
|
| 7/12/2009 |
Run |
lower pitt meadows road loop |
Long |
20.8 km |
2:16:43 |
6:34 |
|
| 7/14/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:29:46 |
5:43 |
|
| 7/16/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:27:43 |
5:36 |
|
| 7/17/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:26:46 |
5:32 |
|
| 7/19/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:28:17 |
5:38 |
|
| 7/21/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:32:15 |
5:53 |
|
| 7/23/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:26:58 |
5:33 |
|
| 7/25/2009 |
Run |
five peaks seymour |
Race |
6.2 km |
48:14 |
7:47 |
|
| 7/27/2009 |
Run |
hammond loop |
Easy |
5.0 km |
25:48 |
5:09 |
|
| 7/28/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:30:48 |
5:47 |
|
| 7/30/2009 |
Run |
ford road loop via intustrial park |
Easy |
15.7 km |
1:29:05 |
5:41 |
|
| 7/31/2009 |
Run |
ford road loop minus mill |
Easy |
11.5 km |
1:04:51 |
5:39 |
|
| 8/2/2009 |
Run |
hammond/ford road zig zag |
Easy |
14.5 km |
1:21:11 |
5:37 |
|
| 8/4/2009 |
Run |
hammond/ford road zig zag |
Easy |
14.5 km |
1:20:18 |
5:33 |
|
| 8/6/2009 |
Run |
pitt meadows zig zag plus one cross |
Easy |
15.7 km |
1:26:22 |
5:31 |
|
| 8/11/2009 |
Run |
hammond/ford road zig zag |
Easy |
14.5 km |
1:21:31 |
5:39 |
|
| 8/13/2009 |
Run |
hammond/ford road zig zag |
Easy |
14.5 km |
1:20:22 |
5:34 |
|
| 8/14/2009 |
Run |
pitt meadows zig zag plus one cross |
Easy |
15.7 km |
1:30:11 |
5:45 |
|
| 8/16/2009 |
Run |
lower pitt zig zag |
Easy |
23.9 km |
2:23:15 |
6:01 |
|
| 8/18/2009 |
Run |
pitt meadows zig zag plus one cross |
Easy |
15.7 km |
1:25:17 |
5:26 |
|
| 8/20/2009 |
Run |
pitt meadows zig zag plus one cross |
Easy |
15.7 km |
1:22:37 |
5:16 |
|
| 9/14/2009 |
Run |
hammond loop + 1 |
Easy |
8.6 km |
54:35 |
6:20 |
|
| 9/16/2009 |
Run |
harris/airport road loop |
Easy |
10.9 km |
1:19:28 |
7:18 |
|