| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/17/2009 |
Run |
Maidstone Canal - out and back inc. park |
Tempo |
3.5 mi |
30:50 |
8:46 |
 |
| 8/18/2009 |
Run |
PWR vs. ORR Mob Match - Sweeper duties! |
Easy |
3.9 mi |
40:23 |
10:25 |
|
| 8/20/2009 |
Run |
Maidstone Canal - out and back inc. park |
Easy |
3.4 mi |
32:24 |
9:32 |
|
| 8/22/2009 |
Run |
Half marathon training inc trail & A20 |
Long |
13.5 mi |
2:11:52 |
9:47 |
|
| 8/25/2009 |
Swim |
Mote Park |
Breast Stroke |
800.0 m |
23:00 |
46:17 |
|
| 8/25/2009 |
Run |
PWR club night - Darrell |
Tempo |
5.8 mi |
55:15 |
9:28 |
|
| 8/27/2009 |
Run |
Petts Wood, farm and scadbury |
Long |
8.0 mi |
1:19:13 |
9:55 |
|
| 8/28/2009 |
Run |
bad knee |
Easy |
0.2 mi |
2:34 |
10:42 |
|
| 8/29/2009 |
Bike |
Clumber Park |
Easy |
6.2 mi |
1:05:30 |
10:30 |
|
| 9/1/2009 |
Bike |
Thames Cycle Path to Thames Barrier |
Easy |
10.2 mi |
1:37:48 |
9:38 |
|
| 9/1/2009 |
Run |
PWR 5k warm up |
Easy |
0.3 mi |
2:48 |
11:14 |
|
| 9/1/2009 |
Run |
PWR Winter 5k Route |
Race |
5.0 km |
26:49 |
8:38 |
|
| 9/1/2009 |
Run |
PWR 5k cool down |
Easy |
0.2 mi |
2:19 |
10:05 |
|
| 9/3/2009 |
Run |
6 mile circuit |
Tempo |
6.2 mi |
54:50 |
8:51 |
|
| 9/5/2009 |
Run |
9miles trail and pavement 50/50 split |
Tempo |
9.0 mi |
1:24:18 |
9:23 |
|
| 9/10/2009 |
Run |
door to door 5km route |
Easy |
3.1 mi |
27:38 |
9:04 |
|
| 9/11/2009 |
Run |
|
Easy |
1.8 mi |
20:08 |
11:04 |
|
| 9/13/2009 |
Run |
Nottingham Half Marathon 2009 |
Race |
13.1 mi |
2:04:48 |
9:32 |
|
| 9/15/2009 |
Run |
PWR club night - Darrell |
Tempo |
5.4 mi |
50:13 |
9:22 |
|
| 9/18/2009 |
Run |
|
Hill |
3.2 mi |
28:21 |
9:01 |
|
| 9/19/2009 |
Run |
6 mile circuit |
Long |
6.2 mi |
56:39 |
9:07 |
|
| 9/22/2009 |
Run |
PWR Special Training - Hills |
Hill |
5.4 mi |
49:15 |
9:13 |
|
| 9/24/2009 |
Swim |
Leicester Hilton |
Breast Stroke |
1080.0 m |
30:00 |
44:43 |
|
| 9/25/2009 |
Swim |
Leicester Hilton |
Breast Stroke |
580.0 m |
15:00 |
41:38 |
|
| 9/26/2009 |
Run |
8 Miles woods and pavement |
Long |
8.0 mi |
1:13:55 |
9:13 |
|
| 9/29/2009 |
Run |
PWR club night - John |
Tempo |
4.9 mi |
45:57 |
9:21 |
|
| 10/1/2009 |
Run |
|
Tempo |
3.8 mi |
33:04 |
8:50 |
|
| 10/4/2009 |
Run |
Sittingbourne 10 Mile |
Race |
10.0 mi |
1:27:32 |
8:46 |
|
| 10/6/2009 |
Run |
PWR club night - David |
Hill |
6.4 mi |
1:01:37 |
9:37 |
|
| 10/8/2009 |
Run |
Maidstone - Park Circuits |
Interval |
3.9 mi |
35:13 |
9:09 |
|
| 10/10/2009 |
Run |
Park Run Warm up |
Easy |
0.9 mi |
8:34 |
9:14 |
|
| 10/10/2009 |
Run |
Park Run 5k - Bromley |
Race |
5.0 km |
25:09 |
8:06 |
|
| 10/14/2009 |
Run |
Local |
Tempo |
4.6 mi |
41:54 |
9:03 |
|
| 10/15/2009 |
Swim |
Maidstone Hilton |
Breast Stroke |
800.0 m |
20:00 |
40:15 |
|
| 10/18/2009 |
Run |
Maidstone Half Marathon 2009 |
Race |
13.1 mi |
1:57:21 |
8:58 |
|
| 10/20/2009 |
Swim |
Leicester Hilton |
Breast Stroke |
1170.0 m |
30:00 |
41:16 |
|
| 10/21/2009 |
Swim |
Leicester Hilton |
Breast Stroke |
1170.0 m |
30:00 |
41:16 |
|
| 10/27/2009 |
Run |
PWR club night - Darrell |
Hill |
5.6 mi |
52:21 |
9:21 |
|
| 10/28/2009 |
Run |
|
Tempo |
3.7 mi |
32:32 |
8:45 |
|
| 10/30/2009 |
Bike |
Rye Cycle Trail |
Easy |
10.2 mi |
1:16:59 |
7:36 |
|
| 10/31/2009 |
Run |
Rye Cycle Trail to Camber Sands |
Tempo |
5.4 mi |
46:49 |
8:46 |
|
| 11/2/2009 |
Run |
Local |
Long |
7.5 mi |
1:08:09 |
9:06 |
|
| 11/8/2009 |
Run |
Grand Union Half Marathon - Watford |
Race |
13.1 mi |
2:01:50 |
9:18 |
|
| 11/10/2009 |
Run |
PWR club night - Darrell |
Tempo |
5.8 mi |
55:06 |
9:33 |
|
| 11/12/2009 |
Run |
Local |
Easy |
4.8 mi |
45:03 |
9:25 |
|
| 11/14/2009 |
Run |
Park Run 5k - Bromley - Warm-up |
Easy |
0.5 mi |
4:22 |
8:44 |
|
| 11/14/2009 |
Run |
Park Run 5k - Bromley |
Race |
5.0 km |
26:30 |
8:32 |
|
| 11/14/2009 |
Run |
back to car! |
Easy |
0.2 mi |
1:17 |
6:47 |
|
| 11/17/2009 |
Run |
PWR club night - Darrell |
Hill |
5.6 mi |
52:46 |
9:29 |
|
| 11/21/2009 |
Run |
Local |
Interval |
3.6 mi |
33:48 |
9:25 |
|
| 11/24/2009 |
Run |
Local |
Tempo |
5.5 mi |
51:14 |
9:17 |
|
| 11/26/2009 |
Run |
Local |
Tempo |
3.8 mi |
34:05 |
8:59 |
|
| 11/28/2009 |
Run |
Easy (with Teresa) |
Easy |
2.9 mi |
30:31 |
10:30 |
|
| 11/29/2009 |
Run |
PWR 10k |
Long |
6.2 mi |
59:18 |
9:34 |
|
| 11/29/2009 |
Run |
|
Easy |
0.5 mi |
4:21 |
8:42 |
|
| 12/1/2009 |
Run |
PWR club night - Darrell |
Long |
5.8 mi |
53:50 |
9:21 |
|
| 12/5/2009 |
Run |
Park Run Warm up |
Easy |
0.1 mi |
1:13 |
8:44 |
|
| 12/5/2009 |
Run |
Park Run 5k - Bromley |
Race |
5.0 km |
26:00 |
8:23 |
|
| 12/5/2009 |
Run |
Park Run Warm up |
Easy |
0.2 mi |
1:47 |
8:53 |
|
| 12/6/2009 |
Run |
Swanley Christmas Caper 2009 |
Race |
4.3 mi |
36:16 |
8:28 |
|
| 12/8/2009 |
Run |
PWR club night - Darrell |
Tempo |
5.9 mi |
57:01 |
9:37 |
|
| 12/10/2009 |
Run |
Local |
Fartlek |
4.2 mi |
36:07 |
8:36 |
|
| 12/12/2009 |
Run |
Park Run 5k - Bromley - Warm-up |
Easy |
0.2 mi |
1:57 |
8:51 |
|
| 12/12/2009 |
Run |
Park Run 5k - Bromley |
Race |
5.0 km |
24:45 |
7:58 |
|
| 12/12/2009 |
Run |
Park Run 5k - Bromley - Warm-up |
Easy |
0.3 mi |
2:09 |
8:35 |
|
| 12/13/2009 |
Run |
Sunday Run - Sevenoaks to Petts Wood |
Long |
14.4 mi |
2:27:25 |
10:15 |
|
| 12/26/2009 |
Run |
Local |
Easy |
5.5 mi |
54:46 |
9:58 |
|
| 12/27/2009 |
Run |
Sunday Run - off road, parks |
Long |
9.0 mi |
1:39:34 |
11:04 |
|
| 12/29/2009 |
Run |
Local |
Interval |
4.0 mi |
34:38 |
8:39 |
|
| 12/30/2009 |
Run |
Local |
Easy |
3.3 mi |
33:14 |
10:14 |
|
| 1/1/2010 |
Run |
PWR New Years Day Run |
Tempo |
6.4 mi |
1:00:14 |
9:27 |
|
| 1/2/2010 |
Run |
Local |
Tempo |
2.6 mi |
24:24 |
9:19 |
|
| 1/3/2010 |
Run |
Sunday Run - off road, parks |
Long |
11.6 mi |
1:54:05 |
9:53 |
|
| 1/4/2010 |
Swim |
East Grinstead Pool |
Breast Stroke |
1600.0 m |
48:00 |
48:17 |
|
| 1/5/2010 |
Run |
PWR club night - John |
Easy |
5.0 mi |
50:39 |
10:08 |
|
| 1/7/2010 |
Run |
Local - Woods, Trails and Snow! |
Long |
8.3 mi |
1:28:41 |
10:43 |
|
| 1/9/2010 |
Run |
Local |
Interval |
4.0 mi |
38:31 |
9:38 |
|
| 1/10/2010 |
Run |
Sunday Run - off road, parks and snow |
Long |
12.3 mi |
2:13:29 |
10:53 |
|
| 1/12/2010 |
Run |
PWR Club Night - Jerry |
Tempo |
6.4 mi |
1:01:42 |
9:43 |
|
| 1/13/2010 |
Run |
Local - Woods, Trails and Snow! |
Long |
9.9 mi |
1:42:39 |
10:26 |
|
| 1/17/2010 |
Run |
Dartford - Les Whitton 10 |
Race |
10.0 mi |
1:32:25 |
9:15 |
|
| 1/19/2010 |
Run |
Leicester - Narborough Road |
Interval |
4.5 mi |
42:01 |
9:22 |
|
| 1/19/2010 |
Swim |
Leicester Hilton |
Breast Stroke |
900.0 m |
25:00 |
44:43 |
|
| 1/20/2010 |
Swim |
Leicester Hilton |
Breast Stroke |
550.0 m |
15:00 |
43:54 |
|
| 1/20/2010 |
Run |
Leicester - Narborough Road |
Tempo |
4.0 mi |
38:14 |
9:34 |
|
| 1/26/2010 |
Run |
Local |
Fartlek |
6.0 mi |
57:43 |
9:38 |
|
| 1/28/2010 |
Run |
Local |
Easy |
5.0 mi |
51:43 |
10:21 |
|
| 1/30/2010 |
Run |
Local |
Tempo |
4.2 mi |
39:32 |
9:25 |
|
| 1/31/2010 |
Run |
Sunday Run - off/on road, parks/trail |
Long |
11.0 mi |
1:50:56 |
10:03 |
|
| 2/2/2010 |
Run |
PWR club night - Darrell |
Tempo |
6.6 mi |
1:01:46 |
9:21 |
|
| 2/3/2010 |
Run |
Local |
Easy |
5.5 mi |
54:12 |
9:54 |
|
| 2/4/2010 |
Run |
Local - Warm Up |
Easy |
0.9 mi |
10:13 |
10:52 |
|
| 2/4/2010 |
Run |
Local |
Interval |
3.7 mi |
34:30 |
9:25 |
|
| 2/6/2010 |
Run |
Local - road and trail |
Long |
15.0 mi |
2:32:18 |
10:09 |
|
| 2/7/2010 |
Run |
Local |
Easy |
3.5 mi |
35:44 |
10:13 |
|
| 2/9/2010 |
Run |
PWR Club Night - Liz |
Tempo |
6.0 mi |
56:11 |
9:19 |
|
| 2/11/2010 |
Run |
Hill work - warm up |
Easy |
1.2 mi |
12:31 |
10:32 |
|
| 2/11/2010 |
Run |
Hill work |
Hill |
1.1 mi |
10:28 |
9:42 |
|
| 2/11/2010 |
Run |
Hill work - cool down |
Easy |
1.1 mi |
11:48 |
10:22 |
|
| 2/13/2010 |
Run |
Local - roads and trail |
Easy |
4.2 mi |
42:20 |
10:11 |
|