| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 12/19/2012 |
Run |
zoo lights |
Easy |
2.0 mi |
20:00 |
10:00 |
 |
| 2/19/2013 |
Run |
xc university of portland |
Race |
3.0 km |
12:09 |
6:32 |
|
| 3/7/2013 |
Run |
xc township to mulino 13th back |
Recovery |
5.2 mi |
42:00 |
8:05 |
|
| 2/13/2013 |
Run |
xc to pine |
Easy |
3.9 mi |
38:00 |
9:48 |
|
| 2/6/2013 |
Run |
xc to ferry back |
Long |
7.7 mi |
1:10:00 |
9:09 |
|
| 2/16/2013 |
Run |
xc leaf ericson trail |
Long |
8.4 mi |
1:07:00 |
7:57 |
|
| 3/5/2013 |
Run |
xc holly to 31st |
Tempo |
5.2 mi |
40:00 |
7:41 |
|
| 1/15/2013 |
Run |
xc hills long and pond |
Hill |
4.6 mi |
45:00 |
9:46 |
|
| 2/26/2013 |
Run |
xc birch to territorial |
Easy |
4.0 mi |
35:00 |
8:45 |
|
| 1/16/2013 |
Run |
xc 3rd to freddys back |
Easy |
5.0 mi |
44:00 |
8:48 |
|
| 1/17/2013 |
Run |
xc 30 out quicker back |
Tempo |
8.3 mi |
59:00 |
7:07 |
|
| 3/4/2013 |
Run |
xc 1500 |
Race |
1500.0 m |
5:21 |
5:45 |
|
| 3/16/2013 |
Run |
xc 10 laps fast pace |
Tempo |
2.5 mi |
16:00 |
6:24 |
|
| 11/5/2012 |
Run |
x block run |
Tempo |
2.1 mi |
15:00 |
7:09 |
|
| 10/19/2011 |
Run |
wood |
Race |
2000.0 m |
8:03 |
6:29 |
|
| 11/26/2012 |
Run |
whole logging road |
Long |
8.0 mi |
1:15:00 |
9:23 |
|
| 1/25/2018 |
Run |
warmup for trainers room |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 9/8/2013 |
Run |
warm-up for mile |
warm-up |
1.4 mi |
9:30 |
6:42 |
|
| 10/2/2013 |
Run |
warm up/ cool down Mollala race |
warm-up |
3.5 mi |
24:00 |
6:52 |
|
| 10/11/2013 |
Run |
warm up/ cool down for lydiards |
warm-up |
1.1 mi |
7:30 |
7:09 |
|
| 10/23/2013 |
Run |
warm up/ cool down districts |
warm-up |
1.4 mi |
12:00 |
8:24 |
|
| 6/27/2013 |
Run |
warm up/ cool down |
warm-up |
1.4 mi |
11:00 |
7:42 |
|
| 10/4/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:00 |
7:32 |
|
| 9/12/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:30 |
8:04 |
|
| 11/11/2013 |
Run |
warm up for workout |
warm-up |
1400.0 m |
7:00 |
8:03 |
|
| 1/28/2018 |
Run |
warm up for pacing |
warm-up |
1.2 mi |
9:11 |
7:39 |
|
| 2/16/2018 |
Run |
Warm up for conference 800m prelims |
warm-up |
2.2 mi |
15:12 |
6:59 |
|
| 2/17/2018 |
Run |
warm up for conference 800m final |
warm-up |
1.1 mi |
11:02 |
9:47 |
|
| 1/13/2018 |
Run |
Warm up for 1k |
Easy |
1.4 mi |
14:12 |
10:18 |
|
| 4/2/2014 |
Run |
Warm up for 1500m |
warm-up |
1.6 mi |
15:00 |
9:16 |
|
| 3/19/2014 |
Run |
Warm up for 1500m |
warm-up |
1.6 mi |
15:00 |
9:16 |
|
| 2/10/2018 |
Run |
warm up around dempsey in seattle |
Easy |
3.0 mi |
24:34 |
8:10 |
|
| 9/4/2013 |
Run |
warm up around course |
warm-up |
3.5 km |
17:00 |
7:50 |
|
| 3/21/2014 |
Run |
warm up and cool down from 1000s |
warm-up |
2800.0 m |
13:00 |
7:29 |
|
| 7/16/2013 |
Run |
warm up and cool down 600s |
warm-up |
1.0 mi |
8:00 |
7:42 |
|
| 6/25/2013 |
Run |
warm up and cool down |
warm-up |
1.3 mi |
12:00 |
9:14 |
|
| 1/16/2018 |
Run |
warm up 50/50s 500m/400m/300m |
Interval |
4.2 mi |
28:00 |
6:37 |
|
| 1/26/2018 |
Run |
warm up @UW |
warm-up |
1.5 mi |
10:41 |
6:59 |
|
| 7/9/2013 |
Run |
warm up .5 k |
Tempo |
0.5 mi |
3:30 |
7:00 |
|
| 9/27/2013 |
Run |
warm up |
Easy |
0.5 mi |
3:30 |
6:44 |
|
| 9/25/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 6/28/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 3/4/2013 |
Run |
warm up |
Easy |
|
4:30 |
|
|
| 3/3/2013 |
Run |
warm up |
Tempo |
0.5 mi |
3:30 |
6:44 |
|
| 10/11/2011 |
Run |
waluga jr. high |
Easy |
2000.0 m |
8:08 |
6:33 |
|
| 6/8/2013 |
Run |
Wait Park 5k fun run |
Race |
5.0 km |
19:29 |
6:17 |
|
| 1/27/2018 |
Run |
UW invite 800m |
Race |
800.0 m |
1:56 |
3:54 |
|
| 2/12/2013 |
Run |
university of portland xc |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 2/5/2013 |
Run |
university of portland xc |
Race |
1500.0 m |
5:35 |
6:00 |
|
| 3/2/2013 |
Run |
trolley trail |
Tempo |
2.4 mi |
17:00 |
7:07 |
|
| 2/16/2013 |
Run |
trolley trail |
Easy |
2.4 mi |
20:00 |
8:23 |
|
| 11/14/2012 |
Run |
train track run |
Hill |
3.8 mi |
35:00 |
9:20 |
|
| 7/14/2013 |
Run |
trail to eco park territorial locust to church |
Easy |
4.3 mi |
34:00 |
8:00 |
|
| 2/28/2014 |
Run |
Township, Mulino back 13th |
medium |
5.2 mi |
42:00 |
8:02 |
|
| 6/26/2013 |
Run |
township mulino back 13th june |
Easy |
5.5 mi |
40:00 |
7:19 |
|
| 4/18/2013 |
Run |
township mulino back 13th |
Recovery |
5.0 mi |
40:00 |
8:00 |
|
| 8/9/2013 |
Run |
township logging road back 13th |
medium |
4.3 mi |
30:00 |
6:58 |
|
| 4/16/2013 |
Run |
township logging road 13th back |
Tempo |
4.3 mi |
30:00 |
6:59 |
|
| 5/20/2013 |
Run |
township back 13th |
Easy |
4.0 mi |
25:00 |
6:15 |
|
| 11/3/2012 |
Run |
town run 3 |
Long |
7.2 mi |
1:06:00 |
9:12 |
|
| 6/28/2012 |
Run |
town run |
Easy |
3.7 mi |
40:00 |
10:49 |
|
| 4/3/2014 |
Run |
To wait park back grant |
Easy |
2.9 mi |
20:00 |
6:54 |
|
| 4/10/2014 |
Run |
To wait park back by the fair grounds |
Easy |
2.8 mi |
25:00 |
9:06 |
|
| 4/1/2014 |
Run |
To wait park and back elm |
Easy |
2.4 mi |
20:00 |
8:31 |
|
| 3/18/2014 |
Run |
To Wait park and back |
Easy |
1.8 mi |
15:00 |
8:15 |
|
| 2/9/2013 |
Run |
to subway |
Tempo |
2.2 mi |
17:00 |
7:42 |
|
| 10/22/2013 |
Run |
to skate park and back |
Easy |
2.4 mi |
18:00 |
7:38 |
|
| 11/29/2012 |
Run |
to nights bridge road |
Long |
9.0 mi |
1:18:00 |
8:40 |
|
| 3/15/2014 |
Run |
To lone elder store |
Easy |
5.3 mi |
50:00 |
9:23 |
|
| 2/6/2014 |
Run |
To eco park and back |
warm-up |
1.5 mi |
12:00 |
8:00 |
|
| 9/18/2013 |
Run |
to eccles/ night field and back |
warm-up |
1.7 mi |
14:00 |
8:09 |
|
| 10/20/2013 |
Run |
To cow hill |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 11/4/2012 |
Run |
to birch street and back |
Long |
9.0 mi |
1:25:00 |
9:27 |
|
| 4/11/2014 |
Run |
To ackerman and back 2 |
warm-up |
2.0 mi |
12:00 |
6:08 |
|
| 3/17/2014 |
Run |
To ackerman and back 2 |
Easy |
2.0 mi |
17:00 |
8:41 |
|
| 3/12/2014 |
Run |
To ackerman and back 2 |
Easy |
2.0 mi |
16:00 |
8:10 |
|
| 9/9/2013 |
Run |
TO Ackerman and back |
Easy |
3.6 mi |
30:00 |
8:20 |
|
| 10/27/2012 |
Run |
thriftway home |
Long |
6.5 mi |
1:00:00 |
9:12 |
|
| 7/11/2013 |
Run |
thrift way to christians |
Easy |
0.8 mi |
6:00 |
7:30 |
|
| 10/23/2013 |
Run |
Three Rivers Districts championships |
Race |
5.0 km |
18:44 |
6:02 |
|
| 11/22/2012 |
Run |
Thanksgiving Day Run |
Easy |
5.7 mi |
58:00 |
10:12 |
|
| 10/13/2013 |
Run |
territorial back holly to church |
Recovery |
2.4 mi |
18:00 |
7:25 |
|
| 11/11/2012 |
Run |
teritorial st. run |
Long |
11.1 mi |
1:49:53 |
9:56 |
|
| 2/6/2018 |
Run |
tempo run then 3x500 |
Tempo |
8.8 mi |
1:05:48 |
7:27 |
|
| 4/19/2013 |
Run |
taft high warm up/cool down |
warm-up |
1.4 mi |
12:00 |
8:28 |
|
| 4/19/2013 |
Run |
taft high 80 second laps |
Tempo |
1.3 mi |
6:20 |
5:04 |
|
| 6/8/2013 |
Run |
sunny hills |
Hill |
5.0 mi |
40:00 |
8:05 |
|
| 6/4/2013 |
Run |
summer hills |
Hill |
3.0 mi |
23:00 |
7:37 |
|
| 1/28/2018 |
Run |
strides |
short fast burst |
0.1 mi |
0:38 |
4:56 |
|
| 2/23/2013 |
Run |
Stone creek xc |
Easy |
5.6 mi |
50:00 |
8:54 |
|
| 3/3/2013 |
Run |
stair laps |
Hill |
1.3 mi |
10:39 |
8:08 |
|
| 3/5/2014 |
Run |
stair lap warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 1/10/2013 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|
| 1/8/2013 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|
| 12/27/2012 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|
| 6/18/2013 |
Run |
short neiborhood laps |
Tempo |
2.1 mi |
12:58 |
6:07 |
|
| 11/30/2012 |
Run |
short |
Interval |
0.3 mi |
2:30 |
8:04 |
|
| 7/6/2013 |
Run |
shalishan drive to church house |
medium |
0.5 mi |
4:00 |
7:42 |
|
| 7/3/2013 |
Run |
shalishan drive end from beach house |
medium |
2.5 mi |
19:00 |
7:31 |
|
| 2/15/2018 |
Run |
shakeout at the dalles |
Easy |
2.7 mi |
20:42 |
7:35 |
|