| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/3/2014 |
Run |
To wait park back grant |
Easy |
2.9 mi |
20:00 |
6:54 |
 |
| 4/2/2014 |
Run |
Cool down with Dennis |
Easy |
3.8 mi |
30:00 |
7:57 |
|
| 4/2/2014 |
Run |
Warm up for 1500m |
warm-up |
1.6 mi |
15:00 |
9:16 |
|
| 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 |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 3/20/2014 |
Run |
3 barks |
Recovery |
3.0 km |
14:00 |
7:31 |
|
| 3/17/2014 |
Run |
To ackerman and back 2 |
Easy |
2.0 mi |
17:00 |
8:41 |
|
| 3/17/2014 |
Run |
Haines terriitorial |
Easy |
3.4 mi |
30:00 |
8:44 |
|
| 3/15/2014 |
Run |
Haines Home |
Easy |
2.0 mi |
20:00 |
9:52 |
|
| 3/15/2014 |
Run |
To lone elder store |
Easy |
5.3 mi |
50:00 |
9:23 |
|
| 3/14/2014 |
Run |
400 m at end of workout |
Race |
400.0 m |
1:03 |
4:14 |
|
| 3/14/2014 |
Run |
1200 1000 800 400 |
Interval |
3000.0 m |
10:00 |
5:22 |
|
| 3/14/2014 |
Run |
run to ackerman |
Easy |
1.3 mi |
12:00 |
8:58 |
|
| 3/13/2014 |
Run |
Blount back mulino |
Long |
6.6 mi |
50:00 |
7:37 |
|
| 3/12/2014 |
Run |
1200 M repeats |
Interval |
4800.0 m |
16:00 |
5:22 |
|
| 3/12/2014 |
Run |
To ackerman and back 2 |
Easy |
2.0 mi |
16:00 |
8:10 |
|
| 3/12/2014 |
Run |
Haines to Territorial |
Easy |
2.0 mi |
18:00 |
8:58 |
|
| 3/11/2014 |
Run |
22nd back holly + 70 lap and cool down |
Easy |
5.3 mi |
50:00 |
9:23 |
|
| 3/10/2014 |
Run |
1500 meter Canby High Track |
Race |
1500.0 m |
4:50 |
5:12 |
|
| 3/10/2014 |
Run |
1 warm up lap |
Easy |
0.3 mi |
2:00 |
8:00 |
|
| 3/10/2014 |
Run |
200 meter |
Race |
200.0 m |
0:28 |
3:47 |
|
| 3/10/2014 |
Run |
haines to walnut sequia |
Easy |
6.3 mi |
55:00 |
8:45 |
|
| 3/8/2014 |
Run |
Haines to Hazeldel way |
Easy |
5.1 mi |
40:00 |
7:52 |
|
| 3/7/2014 |
Run |
30 Minute Out and Back |
Tempo |
8.2 mi |
56:32 |
6:55 |
|
| 3/7/2014 |
Run |
1 warm up lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 3/7/2014 |
Run |
cool down around bark |
Easy |
0.5 mi |
4:00 |
8:20 |
|
| 3/6/2014 |
Run |
Redwood logging road Pine 10th |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 3/5/2014 |
Run |
cool down bark |
Easy |
1.0 km |
5:00 |
8:03 |
|
| 3/5/2014 |
Run |
200s with partner |
Tempo |
3800.0 m |
15:00 |
6:22 |
|
| 3/5/2014 |
Run |
stair lap warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 3/4/2014 |
Run |
Birch Territorial Holly to High school |
Easy |
3.8 mi |
35:00 |
9:10 |
|
| 3/4/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 3/4/2014 |
Run |
Haines To Mulino |
Easy |
4.5 mi |
38:00 |
8:26 |
|
| 3/3/2014 |
Run |
cool down bark |
Easy |
1.0 km |
5:00 |
8:03 |
|
| 3/3/2014 |
Run |
20 100 meter shag off each 200 ect. |
Recovery |
1000.0 m |
5:30 |
8:52 |
|
| 3/3/2014 |
Run |
5, 200s 5 300s 1 400 5 300s 5 200s |
Tempo |
5400.0 m |
24:00 |
7:10 |
|
| 3/3/2014 |
Run |
Haines To stop light |
Easy |
3.1 mi |
26:00 |
8:32 |
|
| 3/1/2014 |
Run |
99E back Anderson |
Long |
6.4 mi |
45:00 |
7:05 |
|
| 2/28/2014 |
Run |
Township, Mulino back 13th |
medium |
5.2 mi |
42:00 |
8:02 |
|
| 2/28/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/28/2014 |
Run |
Haines to Territorial |
Easy |
2.0 mi |
17:00 |
8:28 |
|
| 2/27/2014 |
Run |
12 laps 50 meter jogs |
Tempo |
3.0 mi |
21:00 |
7:00 |
|
| 2/27/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/26/2014 |
Run |
birch to territorial back holly |
Recovery |
3.8 mi |
30:00 |
7:52 |
|
| 2/26/2014 |
Run |
high school mile run |
Race |
1.0 mi |
5:08 |
5:08 |
|
| 2/25/2014 |
Run |
cool down bark |
Recovery |
1.0 km |
5:00 |
8:03 |
|
| 2/25/2014 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:17 |
5:32 |
|
| 2/25/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/25/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/24/2014 |
Run |
N Holly back 22nd |
Easy |
4.9 mi |
40:00 |
8:08 |
|
| 2/24/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/22/2014 |
Run |
13th Molino back haines |
medium |
5.4 mi |
45:00 |
8:23 |
|
| 2/21/2014 |
Run |
13th to gun range |
Easy |
2.6 mi |
22:00 |
8:20 |
|
| 2/19/2014 |
Run |
3 neiborhood laps |
Easy |
1.7 mi |
13:00 |
7:37 |
|
| 2/19/2014 |
Run |
pine territorial back birch |
Easy |
5.2 mi |
40:00 |
7:42 |
|
| 2/19/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:40 |
6:40 |
|
| 2/18/2014 |
Run |
3k time trial on track |
Race |
3.0 km |
10:54 |
5:51 |
|
| 2/18/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/18/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/14/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/13/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/6/2014 |
Run |
Lydiard at eco park 18 laps |
Tempo |
9.5 mi |
1:10:00 |
7:21 |
|
| 2/6/2014 |
Run |
To eco park and back |
warm-up |
1.5 mi |
12:00 |
8:00 |
|
| 2/4/2014 |
Run |
1200 M repeats |
Tempo |
2.0 mi |
12:45 |
6:23 |
|
| 2/4/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/3/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/29/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/16/2014 |
Run |
hill circuits 6 and 10 |
Hill |
5.1 mi |
37:00 |
7:19 |
|
| 1/16/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 1/15/2014 |
Run |
Pine territorial hawthorne back birch |
Easy |
5.2 mi |
38:00 |
7:16 |
|
| 1/14/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/13/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/9/2014 |
Run |
8x 400s |
Tempo |
2.0 mi |
13:00 |
6:30 |
|
| 1/8/2014 |
Run |
N Pine 10th back ivy |
Easy |
3.6 mi |
28:00 |
7:46 |
|
| 1/8/2014 |
Run |
2 PE laps |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 1/4/2014 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 1/4/2014 |
Run |
logging road territorial haines home |
Fartlek |
4.3 mi |
32:00 |
7:23 |
|
| 1/3/2014 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 1/2/2014 |
Run |
1 neiborhood lap |
Tempo |
0.6 mi |
4:00 |
7:02 |
|
| 1/1/2014 |
Run |
2 neiborhood laps |
medium |
1.1 mi |
7:30 |
6:35 |
|
| 12/30/2013 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 12/29/2013 |
Run |
mollalla river state park 3k broke down |
medium |
1.9 mi |
13:12 |
7:06 |
|
| 12/28/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:30 |
7:28 |
|
| 12/17/2013 |
Run |
hill circuits 6 on each hill |
Hill |
5.1 mi |
37:00 |
7:15 |
|
| 12/17/2013 |
Run |
high school mile run |
Race |
1.0 mi |
5:24 |
5:24 |
|
| 12/15/2013 |
Run |
1 mile around ackerman track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 12/12/2013 |
Run |
Out and Back 13th to logging road v |
Tempo |
8.1 mi |
56:00 |
6:56 |
|
| 12/11/2013 |
Run |
2nd to pine back 10th |
Easy |
4.4 mi |
35:00 |
8:03 |
|
| 12/10/2013 |
Run |
10 lap interval workout |
Tempo |
2.5 mi |
17:00 |
6:48 |
|
| 11/27/2013 |
Run |
Adams road to resivoir |
Hill |
1.2 mi |
10:00 |
8:16 |
|
| 11/11/2013 |
Run |
warm up for workout |
warm-up |
1400.0 m |
7:00 |
8:03 |
|
| 11/11/2013 |
Run |
500, 400, 300, repeats |
Tempo |
2400.0 m |
8:00 |
5:22 |
|
| 10/30/2013 |
Run |
20 minute out and back logging road |
Tempo |
5.2 mi |
36:00 |
6:55 |
|
| 10/29/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:00 |
6:54 |
|
| 10/26/2013 |
Run |
s New era road to horse farm |
Recovery |
2.3 mi |
18:00 |
7:56 |
|
| 10/21/2013 |
Run |
3800 meters on bark |
medium |
3800.0 m |
14:30 |
6:09 |
|
| 9/13/2013 |
Run |
2nd redwood back township |
Easy |
3.1 mi |
22:00 |
7:02 |
|
| 8/28/2013 |
Run |
13th to mulino back township |
Easy |
5.2 mi |
37:00 |
7:11 |
|