| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/26/2017 |
Run |
Morningside 3 mi loop + S. Chapman hill repeats |
Hill Repeats |
5.1 mi |
41:43 |
8:11 |
 |
| 9/25/2017 |
Run |
Morningside Neighborhood (walking route) |
Recovery |
3.1 mi |
27:19 |
8:49 |
|
| 9/24/2017 |
Run |
Plante's Ferry - ValleyFest 10k |
Race |
5.8 mi |
44:35 |
7:39 |
|
| 9/24/2017 |
Run |
Plante's Ferry - pre-race warmup |
Warmup |
1.0 mi |
8:53 |
8:53 |
|
| 9/21/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
4.0 mi |
33:31 |
8:23 |
|
| 9/19/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Long |
14.0 mi |
2:02:47 |
8:47 |
|
| 9/17/2017 |
Run |
Sandpoint Scenic 10k |
Race |
6.2 mi |
47:08 |
7:37 |
|
| 9/17/2017 |
Run |
Sandpoint Scenic 10k — pre-race warmup |
Warmup |
1.0 mi |
8:40 |
8:40 |
|
| 9/15/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
2.1 mi |
18:25 |
8:47 |
|
| 9/13/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
4.0 mi |
34:59 |
8:45 |
|
| 9/12/2017 |
Bike |
Centennial Trail - Barker, out & back, both ways |
Easy |
32.0 mi |
1:53:36 |
3:33 |
|
| 9/11/2017 |
Run |
Morningside 3 mi loop + S. Chapman hill repeats |
Hill Repeats |
5.1 mi |
42:34 |
8:21 |
|
| 9/9/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
14.3 mi |
1:00:00 |
4:12 |
|
| 9/8/2017 |
Run |
Valley YMCA treadmill |
Long |
12.0 mi |
1:43:30 |
8:38 |
|
| 9/6/2017 |
Run |
Valley YMCA treadmill |
Tempo |
6.0 mi |
47:27 |
7:55 |
|
| 9/5/2017 |
Bike Trainer |
Bike trainer (indoors) |
Spin |
14.6 mi |
1:00:00 |
4:07 |
|
| 9/4/2017 |
Run |
Morningside 3 mi loop + S. Chapman hill repeats |
Hill Repeats |
5.1 mi |
42:50 |
8:24 |
|
| 9/2/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
8.0 mi |
1:08:45 |
8:36 |
|
| 9/1/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
6.2 mi |
54:20 |
8:46 |
|
| 8/31/2017 |
Run |
Central Valley HS track |
Tempo |
5.8 mi |
48:47 |
8:25 |
|
| 8/30/2017 |
Bike |
Centennial Trail - Barker, out & back (E) |
Easy |
20.0 mi |
1:10:44 |
3:33 |
|
| 8/29/2017 |
Run |
Morningside 3 mi loop + S. Chapman hill repeats |
Hill Repeats |
4.6 mi |
38:30 |
8:23 |
|
| 8/25/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
10.0 mi |
1:26:02 |
8:37 |
|
| 8/23/2017 |
Run |
Morningside Neighborhood (walking route) |
Recovery |
4.2 mi |
36:35 |
8:43 |
|
| 8/23/2017 |
Run |
Morningside park (near home) |
Interval |
4.1 mi |
31:37 |
7:43 |
|
| 8/22/2017 |
Bike |
Centennial Trail - Barker, out & back (E) |
Easy |
20.2 mi |
1:13:39 |
3:39 |
|
| 8/21/2017 |
Run |
Morningside Neighborhood (walking route) |
Hill Repeats |
4.3 mi |
36:23 |
8:28 |
|
| 8/19/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
6.2 mi |
54:29 |
8:48 |
|
| 8/18/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Long |
13.1 mi |
1:51:50 |
8:33 |
|
| 8/16/2017 |
Run |
Morningside park (near home) |
Interval |
4.0 mi |
32:00 |
8:00 |
|
| 8/16/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
4.0 mi |
34:48 |
8:42 |
|
| 8/15/2017 |
Bike |
Centennial Trail - Harvard, west & back |
Easy |
20.0 mi |
1:10:45 |
3:33 |
|
| 8/14/2017 |
Run |
Morningside 3 mi loop + S. Chapman hill repeats |
Hill Repeats |
4.1 mi |
34:17 |
8:22 |
|
| 8/13/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
4.0 mi |
33:56 |
8:29 |
|
| 8/7/2017 |
Run |
Snell Isle/Vinoy Hotel area, FL vacation |
Tempo |
6.0 mi |
49:07 |
8:12 |
|
| 8/3/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
26:37 |
8:36 |
|
| 8/2/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
7.0 mi |
58:56 |
8:26 |
|
| 7/31/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
8.0 mi |
1:10:51 |
8:52 |
|
| 7/29/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Easy |
6.0 mi |
50:07 |
8:22 |
|
| 7/28/2017 |
Bike |
Argonne to Newman Lk/Hauser Lk loops & back |
Long |
56.6 mi |
3:35:03 |
3:48 |
|
| 7/27/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
3.0 mi |
26:34 |
8:52 |
|
| 7/26/2017 |
Run |
Morningside Neighborhood (walking route) |
Rolling Hills |
6.2 mi |
53:35 |
8:39 |
|
| 7/25/2017 |
Bike |
Centennial Trail (Spokane) Barker Rd to Post Falls & back |
Easy |
17.2 mi |
1:02:47 |
3:40 |
|
| 7/24/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Long |
12.0 mi |
1:46:00 |
8:50 |
|
| 7/22/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
6.2 mi |
53:42 |
8:40 |
|
| 7/21/2017 |
Bike |
Post Falls to Argonne & back (C. Trail) |
Long |
32.3 mi |
1:55:54 |
3:36 |
|
| 7/19/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
10.0 mi |
1:29:09 |
8:55 |
|
| 7/17/2017 |
Run |
SVRC run |
Tempo |
5.0 mi |
41:36 |
8:20 |
|
| 7/15/2017 |
Run |
Chelanman 10k |
Race |
6.3 mi |
48:29 |
7:44 |
|
| 7/12/2017 |
Run |
Morningside Neighborhood (walking route) |
Recovery |
3.1 mi |
28:40 |
9:15 |
|
| 7/11/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Progression Run |
6.0 mi |
49:37 |
8:17 |
|
| 7/10/2017 |
Bike |
Post Falls to Argonne & back (C. Trail) |
Long |
32.0 mi |
1:50:42 |
3:28 |
|
| 7/8/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
27:58 |
9:02 |
|
| 7/7/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Easy |
6.0 mi |
50:09 |
8:22 |
|
| 7/6/2017 |
Bike |
Argonne-Arbor Crest-Post Falls & back (C.Trail) |
Long |
37.2 mi |
2:19:05 |
3:45 |
|
| 7/5/2017 |
Run |
Morningside Neighborhood (walking route) |
Rolling Hills |
6.1 mi |
51:04 |
8:23 |
|
| 7/4/2017 |
Bike |
From home: Saltese Flats loop, finishing up Chapman (from Barker |
Easy |
20.7 mi |
1:18:30 |
3:48 |
|
| 7/3/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
10.0 mi |
1:26:07 |
8:37 |
|
| 7/2/2017 |
Run |
Morningside Neighborhood (walking route) |
Easy |
3.1 mi |
27:05 |
8:45 |
|
| 6/30/2017 |
Run |
Morningside Neighborhood (random) |
Recovery |
4.4 mi |
38:42 |
8:48 |
|
| 6/29/2017 |
Run |
Morningside Neighborhood (walking route) |
Rolling Hills |
6.0 mi |
49:57 |
8:20 |
|
| 6/26/2017 |
Bike |
Beaches in South Bay, LA |
Long |
40.1 mi |
3:06:54 |
4:40 |
|
| 6/25/2017 |
Run |
Summer Fun 10k, Santa Monica Beach, CA |
Race |
6.2 mi |
46:19 |
7:29 |
|
| 6/24/2017 |
Bike |
Palos Verdes, in LA |
Hill |
20.1 mi |
1:25:28 |
4:16 |
|
| 6/22/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
4.0 mi |
35:53 |
8:59 |
|
| 6/21/2017 |
Bike |
Post Falls to Arbor Crest climb & back (C. Trail) |
Long |
36.3 mi |
2:13:47 |
3:42 |
|
| 6/19/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Tempo |
6.0 mi |
47:27 |
7:55 |
|
| 6/17/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Interval |
6.0 mi |
50:11 |
8:22 |
|
| 6/14/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Interval |
5.5 mi |
45:40 |
8:19 |
|
| 6/13/2017 |
Bike |
C. Trail - Argonne to Harvard, back, then Arbor Crest |
Easy |
23.3 mi |
1:38:45 |
4:15 |
|
| 6/12/2017 |
Run |
Centennial Trail - Harvard, west & back |
Tempo |
8.0 mi |
1:03:20 |
7:55 |
|
| 6/9/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Progression Run |
6.0 mi |
48:32 |
8:06 |
|
| 6/7/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
5.0 mi |
43:26 |
8:42 |
|
| 6/6/2017 |
Bike |
C. Trail - Argonne-Arbor Crest-Harvard & back |
Hill |
24.0 mi |
1:32:32 |
3:52 |
|
| 6/5/2017 |
Run |
C. Trail, Argonne out-and-back, east |
Tempo |
8.0 mi |
1:04:26 |
8:04 |
|
| 6/2/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Progression Run |
8.0 mi |
1:06:28 |
8:19 |
|
| 6/1/2017 |
Run |
Morningside Neighborhood (random) |
Recovery |
2.1 mi |
18:58 |
9:02 |
|
| 5/31/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Recovery |
4.6 mi |
40:02 |
8:43 |
|
| 5/30/2017 |
Bike |
C. Trail - Argonne-Arbor Crest-P.Falls & back |
Long |
36.7 mi |
2:11:57 |
3:36 |
|
| 5/29/2017 |
Run |
Centennial Trail - Barker, out & back (W) |
Interval |
4.0 mi |
33:31 |
8:23 |
|
| 5/26/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
10.0 mi |
1:27:37 |
8:46 |
|
| 5/25/2017 |
Run |
Morningside park (near home) |
Easy |
2.2 mi |
19:43 |
8:58 |
|
| 5/24/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
4.0 mi |
34:28 |
8:37 |
|
| 5/23/2017 |
Bike |
C. Trail - Barker to Arbor Crest climb & back |
Hill |
20.1 mi |
1:14:00 |
3:41 |
|
| 5/22/2017 |
Run |
Spokane Valley Club Run (mostly on C. Trail) |
Tempo |
4.7 mi |
38:37 |
8:13 |
|
| 5/21/2017 |
Bike |
From home: Saltese Flats loop, finishing up Chapman (from Barker |
Hill |
18.0 mi |
1:07:35 |
3:46 |
|
| 5/19/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Easy |
6.0 mi |
52:43 |
8:48 |
|
| 5/18/2017 |
Bike |
Post Falls to Barker & back (C.Trail) |
Tempo |
17.4 mi |
58:38 |
3:23 |
|
| 5/17/2017 |
Run |
Morningside Neighborhood (random) |
Fartlek |
5.3 mi |
43:49 |
8:17 |
|
| 5/12/2017 |
Run |
Morningside Neighborhood (random) |
Fartlek |
3.3 mi |
28:03 |
8:30 |
|
| 5/10/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
4.0 mi |
36:02 |
9:01 |
|
| 5/9/2017 |
Bike |
Post Falls to Barker & back (C.Trail) |
Easy |
17.3 mi |
57:53 |
3:21 |
|
| 5/8/2017 |
Run |
Centennial Trail - Barker, out & back (E) |
Long |
10.0 mi |
1:27:28 |
8:45 |
|
| 5/6/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
4.0 mi |
34:57 |
8:45 |
|
| 5/4/2017 |
Bike |
Argonne to Post Falls & back (C.Trail) |
Long |
32.0 mi |
1:52:28 |
3:31 |
|
| 5/3/2017 |
Run |
Morningside Neighborhood 2 mile loop |
Easy |
4.0 mi |
35:49 |
8:58 |
|
| 5/1/2017 |
Run |
SVRC run |
Tempo |
3.4 mi |
29:31 |
8:41 |
|
| 4/28/2017 |
Run |
Morningside Neighborhood (random) |
Easy |
4.0 mi |
35:37 |
8:55 |
|
| 4/27/2017 |
Swim |
Valley YMCA lap pool |
Free Style |
1400.0 yd |
27:02 |
34:00 |
|
| 4/26/2017 |
Run |
C. Trail, Argonne out-and-back, east |
Long |
8.2 mi |
1:09:00 |
8:25 |
|