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Courses

12 3 4 5

Name ▲	Distance	Actions
@ KahNeeTah vs madras invitational
1 2 3 4 4 3 2 1 minutes cruise
1 and 3/4 a lap	700 m
1 bark
1 lap	0.28 mi
1 lap around neiborhood
1 lap around track	0.25 mi
1 mile around ackerman track
1 Mile heat 2 @ UW Open
1 mile race warm up at dempsey
1 neiborhood lap	0.57 mi
1 warm up lap
1.5 mile around track
10 lap interval workout
1000m @Dempsy Indoor UW Preview
1000s break down at ackerman track
1000s on track with dean
10x 500s on barks
11k Lydiards
12 400s drop 1 second every 2
12 laps 50 meter jogs
12 min tempo on run with Tyler Broken 1k 400m and cool down
1200 1000 800 400
1200 M repeats
1200m x 3 xc
13th ivy back 2nd	3.15 mi
13th logging road back township	4.33 mi
13th Molino back haines	5.37 mi
13th mulino back township	5.51 mi
13th teakwood back township	3.88 mi
13th to gun range	2.64 mi
13th to logging road back township	3.85 mi
13th to mulino back township	5.16 mi
13th to redwood back 3rd	3.79 mi
14 miler	14 mi
1500 meter Canby High Track
1500 meters @ wilsonville rex putnum
1500m Canby vs David Douglas
15k lydiard first sub 60
1k	0.64 mi
1k repeats 4 times	4 km
1min 2, 3, 4, 5, 4, 3, 2, 1 with 2 min recovery between +warmup
2 easy harvest laps	1.07 mi
2 harvest laps	1.6 mi
2 lap warm up	0.5 mi
2 laps around neiborhood
2 neibor hood laps	1.22 mi
2 neiborhood laps
2 PE laps
20 100 meter shag off each 200 ect.
20 min run 5min tempo 3min 1 min then 200 120 100
20 min run with 3 x 200's
20 min warm up broken 1k 3x600 then 3x200 cool down
20 mins X's 2x3x200s and then 2x200s
20 minute out and back	5.59 mi
20 minute out and back logging road	5.21 mi
200 meter
200s with partner
22nd back holly	5.01 mi
22nd back holly + 70 lap and cool down	5.33 mi
25 min run 3x300s
25 min run with 5x Xs then circut
2nd pine back 10th	3.4 mi
2nd Pine back territorial	4.77 mi
2nd pine territorial back locust	4.87 mi
2nd redwood back township	3.13 mi
2nd to pine back 10th	4.35 mi
3 barks
3 laps
3 laps pala fitness track	1 mi
3 neiborhood laps
30 Minute Out and Back	8.18 mi
3800 meters on bark
3k time trial on track
3x 1200
3x 1200 m
3x harvest trail
3x3 minute tempo followed by 3x200s
4 barks	2.75 mi
4 laps at goal pace
4.5 laps George Fox track
400 600 800 600 400 meters
400 m at end of workout
4k around barks
4x4 relay split @ wilsonville rex putnium
5 barks	3.85 mi
5 laps around cousin sousans neighborhood	3.33 mi
5 laps neiborhood	2.88 mi
5, 200s 5 300s 1 400 5 300s 5 200s
5.25 barks with Dennis
50/50 for 1200m 1 Broken 600m 3x300m
500, 400, 300, repeats
5k course	3.12 mi
5k lydiards	3.12 mi
5x200 5x300 5x200 warm up cool down
6th Township logging road back 13th	4.72 mi
6th township mulino out and back	4.71 mi
7 new neighborhood laps	5.62 mi
7 Partner 600's on track	4.2 km
7k Lydiards	7 km

12 3 4 5

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