| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/15/2009 |
Bike |
Local roads, incl The Falls & Sea. Hill Rd |
Hill |
25.0 mi |
1:29:21 |
3:35 |
 |
| 7/16/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Tempo |
34.9 mi |
1:58:33 |
3:24 |
|
| 7/17/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
37:49 |
8:25 |
|
| 7/19/2009 |
Bike |
Local roads, incl The Falls & Sea. Hill Rd |
Hill |
25.0 mi |
1:30:20 |
3:37 |
|
| 7/20/2009 |
Bike |
Local roads, incl The Falls & Sea. Hill Rd |
Hill |
26.4 mi |
1:39:18 |
3:46 |
|
| 7/22/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Tempo |
26.0 mi |
1:29:14 |
3:26 |
|
| 7/24/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Long |
34.9 mi |
1:59:05 |
3:25 |
|
| 7/25/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
29:54 |
8:33 |
|
| 7/27/2009 |
Bike |
Local roads, incl The Falls & Sea. Hill Rd |
Hill |
26.4 mi |
1:39:27 |
3:47 |
|
| 7/28/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Easy |
20.0 mi |
1:14:34 |
3:44 |
|
| 7/31/2009 |
Run |
Sunrise, Mt. Rainier to 3rd Burroughs Mtn. |
Rolling Hills |
8.5 mi |
2:06:20 |
14:52 |
|
| 8/1/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Interval |
35.0 mi |
2:01:31 |
3:29 |
|
| 8/3/2009 |
Bike |
Local roads, incl The Falls & Sea. Hill Rd |
Hill |
26.4 mi |
1:38:06 |
3:43 |
|
| 8/5/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Easy |
20.0 mi |
1:11:39 |
3:35 |
|
| 8/9/2009 |
Bike |
Whisky Dick Triathlon bike course |
Race |
28.0 mi |
1:52:25 |
4:01 |
|
| 8/10/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
39:07 |
8:42 |
|
| 8/11/2009 |
Run |
Trail around Willis D. Tucker park |
Easy |
5.0 mi |
41:48 |
8:22 |
|
| 8/12/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
38:32 |
8:34 |
|
| 8/13/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Easy |
17.0 mi |
59:44 |
3:31 |
|
| 8/14/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
29:18 |
8:23 |
|
| 8/15/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
8.0 mi |
1:07:21 |
8:26 |
|
| 8/17/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
37:34 |
8:21 |
|
| 8/18/2009 |
Run |
Everett Memorial Stadium track |
Interval |
5.0 mi |
40:29 |
8:06 |
|
| 8/20/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
10.0 mi |
1:24:32 |
8:28 |
|
| 8/21/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
38:53 |
8:39 |
|
| 8/22/2009 |
Run |
Roads behind Foothills Comm. Church, Spokane |
Rolling Hills |
6.0 mi |
49:11 |
8:12 |
|
| 8/22/2009 |
Bike |
Centennial Trail (Spokane) |
Easy |
16.0 mi |
1:50:00 |
6:53 |
|
| 8/24/2009 |
Run |
Roads behind Foothills Comm. Church, Spokane |
Rolling Hills |
6.0 mi |
49:04 |
8:11 |
|
| 8/25/2009 |
Run |
Roads behind Foothills Comm. Church, Spokane |
Rolling Hills |
6.0 mi |
48:27 |
8:05 |
|
| 8/27/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Interval |
6.0 mi |
47:01 |
7:51 |
|
| 8/29/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
8.0 mi |
1:06:47 |
8:21 |
|
| 8/31/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
5.0 mi |
40:11 |
8:03 |
|
| 9/1/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Easy |
20.0 mi |
1:10:45 |
3:33 |
|
| 9/2/2009 |
Run |
Pioneer Trails + 118th |
Fartlek |
4.5 mi |
34:33 |
7:41 |
|
| 9/4/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
12.0 mi |
1:41:14 |
8:27 |
|
| 9/5/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
30:53 |
8:50 |
|
| 9/7/2009 |
Run |
Trail around Willis D. Tucker park |
Tempo |
5.0 mi |
38:23 |
7:41 |
|
| 9/8/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
36:30 |
8:07 |
|
| 9/11/2009 |
Run |
Pioneer Trails + 118th |
Fartlek |
3.5 mi |
26:31 |
7:35 |
|
| 9/12/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
10.0 mi |
1:23:21 |
8:21 |
|
| 9/14/2009 |
Run |
Trail around Willis D. Tucker park |
Fartlek |
5.0 mi |
38:40 |
7:44 |
|
| 9/15/2009 |
Bike |
Centennial Trail (Snoh to Arlington & back) |
Easy |
20.0 mi |
1:12:14 |
3:37 |
|
| 9/16/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
28:58 |
8:17 |
|
| 9/19/2009 |
Run |
Arlington airport trails |
Easy |
1.0 mi |
9:00 |
9:00 |
|
| 9/19/2009 |
Run |
Airport Run for Hope (mostly on trails in Arlington, WA) |
Race |
6.2 mi |
44:59 |
7:15 |
|
| 9/20/2009 |
Run |
Tiger Mountain (DumbAss loop) |
Rolling Hills |
6.0 mi |
1:30:00 |
15:00 |
|
| 9/22/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
29:40 |
8:29 |
|
| 9/23/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Interval |
6.0 mi |
47:03 |
7:51 |
|
| 9/25/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
14.0 mi |
1:59:02 |
8:31 |
|
| 9/27/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
32:00 |
9:09 |
|
| 9/28/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
6.0 mi |
48:25 |
8:05 |
|
| 10/2/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Tempo |
10.0 mi |
1:17:41 |
7:47 |
|
| 10/6/2009 |
Run |
Pioneer Trails + 118th |
Fartlek |
3.5 mi |
27:17 |
7:48 |
|
| 10/8/2009 |
Run |
Pioneer Trails + 118th |
Fartlek |
3.5 mi |
28:59 |
8:17 |
|
| 10/11/2009 |
Run |
Riverfront Park, Spokane, WA |
Easy |
1.0 mi |
9:31 |
9:31 |
|
| 10/11/2009 |
Run |
Spokane Half Marathon, Spokane, WA |
Race |
13.1 mi |
1:44:04 |
7:57 |
|
| 10/19/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
29:24 |
8:24 |
|
| 10/20/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
38:50 |
8:38 |
|
| 10/21/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
30:05 |
8:36 |
|
| 10/22/2009 |
Run |
Pioneer Trails + 118th |
Easy |
4.5 mi |
39:18 |
8:44 |
|
| 10/23/2009 |
Run |
Pioneer Trails + 118th |
Fartlek |
4.5 mi |
36:42 |
8:10 |
|
| 10/24/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
30:26 |
8:42 |
|
| 10/27/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
4.0 mi |
33:27 |
8:22 |
|
| 10/28/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Interval |
5.0 mi |
38:57 |
7:48 |
|
| 10/30/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
8.0 mi |
1:10:40 |
8:50 |
|
| 10/31/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
32:35 |
9:19 |
|
| 11/2/2009 |
Run |
118th Street (around block) |
Warmup |
1.0 mi |
9:15 |
9:15 |
|
| 11/2/2009 |
Run |
Pioneer Trails + 118th |
Tempo |
3.5 mi |
24:57 |
7:08 |
|
| 11/3/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
33:02 |
9:27 |
|
| 11/4/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Easy |
7.0 mi |
56:59 |
8:09 |
|
| 11/6/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
10.0 mi |
1:23:49 |
8:23 |
|
| 11/7/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
31:57 |
9:08 |
|
| 11/9/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Interval |
5.0 mi |
39:32 |
7:55 |
|
| 11/10/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Recovery |
3.5 mi |
31:52 |
9:07 |
|
| 11/13/2009 |
Run |
118th Street (around block) |
Recovery |
2.1 mi |
19:03 |
9:05 |
|
| 11/14/2009 |
Run |
Roads near Christian school in Mount Vernon |
Warmup |
2.0 mi |
17:38 |
8:49 |
|
| 11/14/2009 |
Run |
Fowl Fun Run 10k - Mount Vernon, WA |
Race |
6.2 mi |
44:06 |
7:07 |
|
| 11/16/2009 |
Run |
Trail around Willis D. Tucker park |
Easy |
6.0 mi |
51:29 |
8:35 |
|
| 11/17/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
33:21 |
9:32 |
|
| 11/18/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Easy |
6.0 mi |
49:48 |
8:18 |
|
| 11/20/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
12.0 mi |
1:46:14 |
8:52 |
|
| 11/21/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
32:28 |
9:17 |
|
| 11/23/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
7.0 mi |
59:22 |
8:29 |
|
| 11/24/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Tempo |
6.0 mi |
46:37 |
7:47 |
|
| 11/25/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
33:14 |
9:30 |
|
| 11/27/2009 |
Run |
Roads behind Foothills Comm. Church, Spokane |
Rolling Hills |
6.0 mi |
52:46 |
8:48 |
|
| 11/28/2009 |
Run |
Roads behind Foothills Comm. Church, Spokane |
Rolling Hills |
6.8 mi |
58:05 |
8:31 |
|
| 11/29/2009 |
Run |
118th Street (around block) |
Recovery |
2.1 mi |
18:40 |
9:02 |
|
| 11/30/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
7.0 mi |
57:53 |
8:17 |
|
| 12/1/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
31:43 |
9:04 |
|
| 12/2/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Interval |
6.0 mi |
44:40 |
7:27 |
|
| 12/4/2009 |
Run |
Centennial Trail (Snoh to Arlington & back) |
Long |
12.0 mi |
1:42:12 |
8:31 |
|
| 12/5/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
33:30 |
9:35 |
|
| 12/7/2009 |
Run |
Trail around Willis D. Tucker park |
Progression Run |
6.0 mi |
47:26 |
7:55 |
|
| 12/8/2009 |
Run |
Pioneer Trails + 118th |
Easy |
3.5 mi |
28:22 |
8:07 |
|
| 12/11/2009 |
Run |
118th Street (around block) |
Recovery |
2.1 mi |
19:05 |
9:06 |
|
| 12/12/2009 |
Run |
Roads near Russell Rd Park in Kent, WA |
Warmup |
2.7 mi |
24:00 |
8:54 |
|
| 12/12/2009 |
Run |
Roads near Russell Rd Park in Kent, WA |
Race |
6.2 mi |
44:47 |
7:14 |
|
| 12/13/2009 |
Run |
Pioneer Trails + 118th |
Recovery |
3.5 mi |
34:08 |
9:46 |
|
| 12/14/2009 |
Run |
Trail around Willis D. Tucker park |
Rolling Hills |
7.0 mi |
1:01:43 |
8:49 |
|