| Location | Mundy 1 loop |
| Distance | 4 km |
| Time | 24:51 |
| Average pace | 6:13 min/km |
| Average heart rate | 145 |
| Number of runs: | 2557 |
| Total distance: | 29809 km |
| Total time spent running: | 103 days 19 hours 44 minutes 18 seconds |
| Average pace: | 5:00 min/km |
| Average distance per run: | 11.7 km |
| Average time per run: | 0 hours 58 minutes 28 seconds |
| Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
|---|---|---|---|---|---|---|
| Thu, Jan 18 | Runners Den -> Rocky Point | 8 km | 43:51 | 5:29 min/km | interval | 18:47 |
| Tue, Jan 16 | Town Centre Loop | 13 km | 1:14:50 | 5:45 min/km | medium | 20:45 |
| Thu, Jan 11 | Runners Den | 6.2 km | 35:30 | 5:42 min/km | medium | 18:47 |
| Sun, Jan 07 | Rocky Point -> Alderside | 11.1 km | 1:05:43 | 5:55 min/km | medium | 08:30 |
| Sun, Dec 10 | Alderside / Ioco | 10.6 km | 57:27 | 5:25 min/km | medium | 07:23 |
| Wed, Nov 29 | Johnson / Guildford | 8 km | 46:47 | 5:51 min/km | easy | 22:03 |
| Tue, Nov 28 | Runners Den | 2.3 km | 12:28 | 5:27 min/km | easy | 18:15 |
| Tue, Nov 28 | Lafarge Lake | 11 km | 55:44 | 5:04 min/km | medium | 18:38 |
| Mon, Nov 27 | Johnson / Guildford | 8 km | 46:13 | 5:47 min/km | easy | 20:12 |
| Sun, Nov 26 | David - Shaughnessy - David | 20 km | 1:55:20 | 5:46 min/km | long run | 18:12 |
| Sat, Nov 25 | Alderside / Ioco | 10 km | 59:04 | 5:54 min/km | easy | 14:57 |
| Thu, Nov 23 | Town Centre Loop | 13 km | 1:06:56 | 5:09 min/km | medium | 21:43 |
| Wed, Nov 22 | Johnson / Guildford | 8 km | 48:15 | 6:02 min/km | easy | 21:35 |
| Tue, Nov 21 | Eagleridge Loops | 12 km | 1:01:24 | 5:07 min/km | interval | 18:15 |
| Sat, Nov 18 | Alderside / Ioco | 10 km | 58:52 | 5:53 min/km | easy | 15:12 |
| Thu, Nov 16 | Town Centre Loop | 13 km | 1:06:24 | 5:06 min/km | medium | 19:01 |
| Tue, Nov 14 | Lansdowne - David | 12 km | 1:08:20 | 5:42 min/km | hills | 18:17 |
| Sun, Nov 12 | Hyde Creek | 18 km | 1:35:43 | 5:19 min/km | long run | 13:54 |
| Sat, Nov 11 | Old Orchard Park | 6 km | 37:01 | 6:10 min/km | easy | 15:34 |
| Fri, Nov 10 | Aquatic Centre | 10 km | 50:15 | 5:02 min/km | medium | 21:24 |
| Wed, Nov 08 | Guildford / Johnson | 8 km | 47:44 | 5:58 min/km | easy | 21:42 |
| Tue, Nov 07 | Balmorral | 7.8 km | 41:10 | 5:15 min/km | interval | 18:36 |
| Sun, Nov 05 | Shaughnessy Loop via David | 20 km | 1:50:52 | 5:33 min/km | long run | 14:18 |
| Sat, Nov 04 | Old Orchard Park | 6 km | 35:18 | 5:53 min/km | easy | 13:02 |
| Thu, Nov 02 | Town Centre Loop | 13 km | 1:07:50 | 5:13 min/km | medium | 19:01 |
| Tue, Oct 31 | Alderside (half) | 8 km | 44:14 | 5:32 min/km | medium | 13:32 |
| Sun, Oct 29 | Blue bridge - PoCo trail | 15 km | 1:22:03 | 5:28 min/km | medium | 11:11 |
| Sat, Oct 28 | Old Mill Park | 5 km | 30:15 | 6:03 min/km | easy | 15:44 |
| Fri, Oct 27 | Johnson / Guildford | 8 km | 41:03 | 5:08 min/km | medium | 21:42 |
| Thu, Oct 26 | Old Orchard Park | 7 km | 40:16 | 5:45 min/km | easy | 19:57 |
| recovery | as easy as possible, ideally without running watch, slow jog |
| easy | heartrate <= 140 bpm |
| medium | bread and butter runs, regular pace without pushing hard |
| hills | significant uphill running at hard pace |
| marathon pace | run at marathon pace, typically between 5km and 20km |
| threshold | run at lactate threshold pace, typically between 3km and 8km |
| interval | repeats on track or road, usually 3x - 12x between 400m and 3km |
| long run | runs longer than 90min or 15km, preparation for longer races |
| race | all out, attempt to run as hard as possible, should be followed by recovery/easy runs |
| Location | Mundy 1 loop |
| Distance | 4 km |
| Time | 24:51 |
| Average pace | 6:13 min/km |
| Average heart rate | 145 |