| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/20/2018 |
Run |
20 mins X's 2x3x200s and then 2x200s |
Interval |
8.3 mi |
1:00:44 |
7:22 |
 |
| 2/19/2018 |
Run |
Ireland out and back |
Easy |
7.1 mi |
51:49 |
7:20 |
|
| 2/17/2018 |
Run |
GNAC Conference 800m Final |
Race |
800.0 m |
1:56 |
3:53 |
|
| 2/17/2018 |
Run |
warm up for conference 800m final |
warm-up |
1.1 mi |
11:02 |
9:47 |
|
| 2/16/2018 |
Run |
GNAC Conference 800m prelim |
Race |
800.0 m |
1:56 |
3:54 |
|
| 2/16/2018 |
Run |
cool down after race |
Recovery |
2.4 mi |
18:26 |
7:41 |
|
| 2/16/2018 |
Run |
Warm up for conference 800m prelims |
warm-up |
2.2 mi |
15:12 |
6:59 |
|
| 2/15/2018 |
Run |
Pre race at Ford Center Napa Idaho |
Easy |
2.4 mi |
22:18 |
9:09 |
|
| 2/15/2018 |
Run |
shakeout at the dalles |
Easy |
2.7 mi |
20:42 |
7:35 |
|
| 2/14/2018 |
Bike |
|
Easy |
5.0 mi |
20:00 |
4:00 |
|
| 2/13/2018 |
Run |
3x3 minute tempo followed by 3x200s |
Tempo |
7.0 mi |
50:49 |
7:16 |
|
| 2/12/2018 |
Run |
Ash Creek Orchard Loop full |
Easy |
5.5 mi |
40:08 |
7:21 |
|
| 2/11/2018 |
Run |
cool down after mile on turf |
Easy |
0.4 mi |
3:45 |
9:53 |
|
| 2/11/2018 |
Run |
1 Mile heat 2 @ UW Open |
Race |
1.0 mi |
4:29 |
4:30 |
|
| 2/11/2018 |
Run |
1 mile race warm up at dempsey |
warm-up |
2.0 mi |
14:00 |
7:00 |
|
| 2/10/2018 |
Run |
warm up around dempsey in seattle |
Easy |
3.0 mi |
24:34 |
8:10 |
|
| 2/9/2018 |
Run |
Ash Creek Orchard Loop |
Easy |
3.0 mi |
22:54 |
7:35 |
|
| 2/7/2018 |
Run |
circuit with 30 min run |
medium |
4.8 mi |
34:46 |
7:18 |
|
| 2/6/2018 |
Run |
tempo run then 3x500 |
Tempo |
8.8 mi |
1:05:48 |
7:27 |
|
| 2/5/2018 |
Run |
25 min run 3x300s |
short fast burst |
4.5 mi |
32:00 |
7:07 |
|
| 2/4/2018 |
Run |
Orchard loop 4 |
Easy |
3.0 mi |
24:30 |
8:11 |
|
| 2/3/2018 |
Run |
Orchard loop to central point |
Easy |
7.2 mi |
1:01:20 |
8:34 |
|
| 2/2/2018 |
Run |
20 min warm up broken 1k 3x600 then 3x200 cool down |
Interval |
8.4 mi |
1:09:53 |
8:20 |
|
| 2/1/2018 |
Run |
shady |
Easy |
5.2 mi |
39:00 |
7:27 |
|
| 1/31/2018 |
Run |
25 min run with 5x Xs then circut |
medium |
5.4 mi |
33:46 |
6:14 |
|
| 1/30/2018 |
Run |
laps on turf with lucas |
Recovery |
2.0 mi |
15:00 |
7:30 |
|
| 1/30/2018 |
Run |
12 min tempo on run with Tyler Broken 1k 400m and cool down |
Tempo |
10.5 mi |
1:07:00 |
6:23 |
|
| 1/29/2018 |
Run |
20 min run with 3 x 200's |
medium |
4.9 mi |
35:54 |
7:20 |
|
| 1/28/2018 |
Run |
strides |
short fast burst |
0.1 mi |
0:38 |
4:56 |
|
| 1/28/2018 |
Run |
warm up for pacing |
warm-up |
1.2 mi |
9:11 |
7:39 |
|
| 1/28/2018 |
Run |
Paced Emmett through 600m of 800 |
Race |
600.0 m |
1:30 |
4:02 |
|
| 1/27/2018 |
Run |
cool down/ 3x200s |
Recovery |
1.0 mi |
6:30 |
6:30 |
|
| 1/27/2018 |
Run |
open 800m warm up |
warm-up |
1.6 mi |
11:43 |
7:17 |
|
| 1/27/2018 |
Run |
UW invite 800m |
Race |
800.0 m |
1:56 |
3:54 |
|
| 1/26/2018 |
Run |
dmr cool down |
Recovery |
0.9 mi |
6:57 |
7:28 |
|
| 1/26/2018 |
Run |
warm up @UW |
warm-up |
1.5 mi |
10:41 |
6:59 |
|
| 1/26/2018 |
Run |
800m leg in DMR @UW invitational |
Race |
800.0 m |
1:58 |
3:58 |
|
| 1/25/2018 |
Run |
warmup for trainers room |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 1/24/2018 |
Run |
Circuit with 20 min run |
Easy |
4.1 mi |
31:12 |
7:39 |
|
| 1/23/2018 |
Run |
20 min run 5min tempo 3min 1 min then 200 120 100 |
Tempo |
7.4 mi |
50:43 |
6:54 |
|
| 1/22/2018 |
Run |
light spped work |
short fast burst |
3.0 mi |
19:00 |
6:20 |
|
| 1/20/2018 |
Run |
Run in brothers with Emmett and Lucas |
Easy |
3.9 mi |
30:00 |
7:48 |
|
| 1/19/2018 |
Run |
50/50 for 1200m 1 Broken 600m 3x300m |
Interval |
4.3 mi |
|
|
|
| 1/18/2018 |
Run |
Recovery run on campus |
Recovery |
2.3 mi |
19:00 |
8:16 |
|
| 1/17/2018 |
Run |
Recovery run around XC course |
Recovery |
2.4 mi |
19:52 |
8:11 |
|
| 1/16/2018 |
Run |
warm up 50/50s 500m/400m/300m |
Interval |
4.2 mi |
28:00 |
6:37 |
|
| 1/15/2018 |
Run |
Run with Brennan silver falls loop |
Easy |
6.1 mi |
55:00 |
9:00 |
|
| 1/14/2018 |
Run |
Run with Brennan |
Easy |
4.5 mi |
35:41 |
7:59 |
|
| 1/13/2018 |
Run |
Recovery and 2x3x200s post race workout |
Interval |
3.2 mi |
22:59 |
7:18 |
|
| 1/13/2018 |
Run |
1000m @Dempsy Indoor UW Preview |
Race |
1.0 km |
2:32 |
4:05 |
|
| 1/13/2018 |
Run |
Warm up for 1k |
Easy |
1.4 mi |
14:12 |
10:18 |
|
| 1/12/2018 |
Run |
Seattle race prep @ UW |
Easy |
4.0 mi |
30:27 |
7:42 |
|
| 1/11/2018 |
Run |
Recovery for race |
Recovery |
3.2 mi |
28:46 |
9:03 |
|
| 1/10/2018 |
Run |
Circuit with 20 min run |
short fast burst |
3.8 mi |
28:00 |
7:19 |
|
| 1/9/2018 |
Run |
Recovery between 600s |
Recovery |
0.5 mi |
4:00 |
8:00 |
|
| 1/9/2018 |
Run |
Broken 600s 50/50s with 20 min run |
Interval |
6.9 mi |
44:07 |
6:24 |
|
| 1/8/2018 |
Run |
Cuircit with speed work and 20 min run |
Interval |
4.8 mi |
35:00 |
7:21 |
|
| 1/7/2018 |
Run |
orchard loop 345 |
Recovery |
4.9 mi |
36:00 |
7:18 |
|
| 1/7/2018 |
Run |
Church street |
Recovery |
4.5 mi |
35:00 |
7:46 |
|
| 1/6/2018 |
Run |
Eco park and river trail |
Recovery |
4.5 mi |
35:00 |
7:47 |
|
| 1/5/2018 |
Run |
Forrest park |
medium |
7.0 mi |
55:00 |
7:51 |
|
| 1/4/2018 |
Run |
1min 2, 3, 4, 5, 4, 3, 2, 1 with 2 min recovery between +warmup |
Interval |
6.9 mi |
46:00 |
6:40 |
|
| 1/3/2018 |
Run |
Baker to 31st |
Easy |
6.9 mi |
46:30 |
6:45 |
|
| 1/2/2018 |
Run |
Run with Dennis |
Easy |
4.6 mi |
32:00 |
6:58 |
|
| 1/2/2018 |
Run |
5x200 5x300 5x200 warm up cool down |
Interval |
4.3 mi |
30:00 |
7:02 |
|
| 1/1/2018 |
Run |
River front |
Easy |
6.5 mi |
45:00 |
6:56 |
|
| 4/16/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/13/2014 |
Run |
22nd back holly |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 4/11/2014 |
Run |
12 400s drop 1 second every 2 |
Interval |
4800.0 m |
14:30 |
4:52 |
|
| 4/11/2014 |
Run |
To ackerman and back 2 |
warm-up |
2.0 mi |
12:00 |
6:08 |
|
| 4/11/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/10/2014 |
Run |
To wait park back by the fair grounds |
Easy |
2.8 mi |
25:00 |
9:06 |
|
| 4/10/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/9/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/8/2014 |
Run |
Homer speed play redwood |
Fartlek |
3.3 mi |
28:00 |
8:27 |
|
| 4/8/2014 |
Run |
Haines To stop light |
Easy |
3.0 mi |
29:00 |
9:40 |
|
| 4/7/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/5/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
29:00 |
9:31 |
|
| 4/5/2014 |
Run |
Anderson rd back 99E |
Long |
6.9 mi |
1:00:00 |
8:46 |
|
| 4/4/2014 |
Run |
8 hills on each 16 all together |
Hill |
6.2 mi |
50:00 |
8:06 |
|
| 4/4/2014 |
Run |
1 lap around neiborhood |
Easy |
0.6 mi |
5:00 |
8:47 |
|
| 4/3/2014 |
Run |
To wait park back grant |
Easy |
2.9 mi |
20:00 |
6:54 |
|
| 4/2/2014 |
Run |
4x4 relay split @ wilsonville rex putnium |
Race |
400.0 m |
1:00 |
4:02 |
|
| 4/2/2014 |
Run |
Cool down with Dennis |
Easy |
3.8 mi |
30:00 |
7:57 |
|
| 4/2/2014 |
Run |
1500 meters @ wilsonville rex putnum |
Race |
1500.0 m |
4:39 |
5:00 |
|
| 4/2/2014 |
Run |
Warm up for 1500m |
warm-up |
1.6 mi |
15:00 |
9:16 |
|
| 4/1/2014 |
Run |
5.25 barks with Dennis |
Easy |
5.3 km |
23:00 |
7:04 |
|
| 4/1/2014 |
Run |
To wait park and back elm |
Easy |
2.4 mi |
20:00 |
8:31 |
|
| 3/24/2014 |
Run |
pacific city run |
Hill |
0.7 mi |
7:00 |
10:09 |
|
| 3/22/2014 |
Run |
around canby |
Easy |
1.6 mi |
12:00 |
7:22 |
|
| 3/21/2014 |
Run |
1000s on track with dean |
Interval |
3000.0 m |
9:44 |
5:14 |
|
| 3/21/2014 |
Run |
warm up and cool down from 1000s |
warm-up |
2800.0 m |
13:00 |
7:29 |
|
| 3/20/2014 |
Run |
3 barks |
Recovery |
3.0 km |
14:00 |
7:31 |
|
| 3/20/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 3/19/2014 |
Run |
cool down from race |
warm-up |
0.6 mi |
6:00 |
9:23 |
|
| 3/19/2014 |
Run |
1500m Canby vs David Douglas |
Race |
1500.0 m |
4:59 |
5:21 |
|
| 3/19/2014 |
Run |
Warm up for 1500m |
warm-up |
1.6 mi |
15:00 |
9:16 |
|
| 3/18/2014 |
Run |
To Wait park and back |
Easy |
1.8 mi |
15:00 |
8:15 |
|
| 3/17/2014 |
Run |
4 laps at goal pace |
Interval |
1.0 mi |
4:50 |
4:50 |
|
| 3/17/2014 |
Run |
To ackerman and back 2 |
Easy |
2.0 mi |
17:00 |
8:41 |
|