Number of runs: | 2742 |
Total distance: | 31203 km |
Total time spent running: | 109 days 6 hours 13 minutes 43 seconds |
Average pace: | 5:02 min/km |
Average distance per run: | 11.4 km |
Average time per run: | 0 hours 57 minutes 22 seconds |
Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
---|---|---|---|---|---|---|
Sat, Jan 16 | Old Orchard Park | 5 km | 30:48 | 6:10 min/km | medium | 15:23 |
Fri, Jan 15 | Old Orchard Park | 5 km | 30:41 | 6:08 min/km | medium | 12:47 |
Thu, Jan 14 | Old Orchard Park | 5 km | 29:46 | 5:57 min/km | medium | 15:34 |
Wed, Jan 13 | Old Orchard Park | 5 km | 30:40 | 6:08 min/km | medium | 14:10 |
Tue, Jan 12 | Old Orchard Park | 5 km | 30:00 | 6:00 min/km | medium | 11:30 |
Mon, Jan 11 | Old Orchard Park | 5 km | 30:54 | 6:11 min/km | medium | 16:05 |
Sun, Jan 03 | Ioco bridge | 5 km | 30:24 | 6:05 min/km | medium | 21:42 |
Sat, Jan 02 | Old Mill Park | 5 km | 30:09 | 6:02 min/km | medium | 13:42 |
Fri, Jan 01 | Old Mill Park | 5 km | 30:55 | 6:11 min/km | medium | 15:29 |
Tue, Oct 06 | Old Orchard Park | 6 km | 36:22 | 6:04 min/km | medium | 18:19 |
Mon, Oct 05 | Old Orchard Park | 5 km | 29:48 | 5:58 min/km | medium | 11:56 |
Sun, Oct 04 | Old Orchard Park | 6 km | 35:49 | 5:58 min/km | medium | 15:52 |
Sat, Oct 03 | Mundy 1 loop + 1km | 5 km | 31:14 | 6:15 min/km | medium | 15:25 |
Fri, Oct 02 | Old Orchard Park | 5 km | 29:32 | 5:54 min/km | medium | 12:21 |
Thu, Oct 01 | Old Orchard Park | 5 km | 30:12 | 6:02 min/km | medium | 13:09 |
Wed, Sep 30 | Ioco bridge | 5 km | 30:21 | 6:04 min/km | medium | 21:56 |
Tue, Sep 29 | Old Orchard Park | 5 km | 31:41 | 6:20 min/km | medium | 06:40 |
Mon, Sep 28 | Old Orchard Park | 5 km | 32:16 | 6:27 min/km | medium | 06:34 |
Sun, Jul 05 | Old Orchard Park | 6 km | 37:05 | 6:11 min/km | medium | 22:06 |
Sat, Jul 04 | Old Orchard Park | 5 km | 30:46 | 6:09 min/km | medium | 18:29 |
Fri, Jul 03 | Old Orchard Park | 5 km | 31:04 | 6:13 min/km | medium | 18:12 |
Thu, Jul 02 | Old Orchard Park | 5 km | 29:46 | 5:57 min/km | medium | 18:12 |
Wed, Jul 01 | Old Orchard Park | 5 km | 30:33 | 6:07 min/km | medium | 14:40 |
Sat, May 02 | Old Orchard Park | 6 km | 38:25 | 6:24 min/km | medium | 14:15 |
Sun, Jan 05 | Alderside (half) | 8 km | 47:25 | 5:56 min/km | medium | 15:05 |
Fri, Jan 03 | Old Orchard Park | 6 km | 35:19 | 5:53 min/km | medium | 12:21 |
Wed, Jan 01 | Old Orchard Park | 6 km | 36:55 | 6:09 min/km | medium | 16:46 |
Sun, Dec 08 | Alderside / Ioco | 10 km | 57:51 | 5:47 min/km | medium | 15:05 |
Sat, Dec 07 | Old Mill Park | 5 km | 33:27 | 6:41 min/km | easy | 14:34 |
Fri, Dec 06 | Old Mill Park | 5 km | 30:05 | 6:01 min/km | medium | 18:17 |
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 |