| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/24/2014 |
Run |
pacific city run |
Hill |
0.7 mi |
7:00 |
10:09 |
 |
| 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 |
|
| 2/9/2014 |
Run |
New Era Central Point back Carus Rd |
Long |
6.6 mi |
50:00 |
7:33 |
|
| 1/28/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/27/2014 |
Run |
New Era to corner |
Fartlek |
2.6 mi |
20:00 |
7:39 |
|
| 1/27/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/24/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/23/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
|
|
|
| 1/22/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/21/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/17/2014 |
Run |
13th to logging road back township |
Easy |
3.9 mi |
34:00 |
8:50 |
|
| 1/7/2014 |
Run |
downtown canby loop |
Easy |
1.8 mi |
14:00 |
7:45 |
|
| 1/5/2014 |
Run |
4.5 laps George Fox track |
medium |
1.1 mi |
7:15 |
6:29 |
|
| 12/9/2013 |
Run |
Birch to 13th Ave back holly |
Easy |
3.7 mi |
30:00 |
8:14 |
|
| 12/8/2013 |
Run |
1 neiborhood lap |
medium |
0.6 mi |
4:00 |
7:02 |
|
| 12/4/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:00 |
7:02 |
|
| 12/2/2013 |
Run |
birch territorial holly |
Easy |
3.5 mi |
27:00 |
7:38 |
|
| 11/23/2013 |
Run |
Adams Drive |
Hill |
2.2 mi |
17:00 |
7:55 |
|
| 11/19/2013 |
Run |
N ivy back holly |
Tempo |
2.4 mi |
18:00 |
7:25 |
|
| 11/16/2013 |
Run |
high school to haines |
Tempo |
3.7 mi |
30:00 |
8:14 |
|
| 10/23/2013 |
Run |
Three Rivers Districts championships |
Race |
5.0 km |
18:44 |
6:02 |
|
| 10/23/2013 |
Run |
warm up/ cool down districts |
warm-up |
1.4 mi |
12:00 |
8:24 |
|
| 10/9/2013 |
Run |
Rooster Rock state Park varsity 5k |
Race |
5.0 km |
19:32 |
6:18 |
|
| 10/7/2013 |
Run |
20 minute out and back |
Tempo |
5.6 mi |
36:00 |
6:27 |
|
| 10/5/2013 |
Run |
mollala river dog run 5k |
Tempo |
5.0 km |
20:00 |
6:27 |
|
| 10/4/2013 |
Run |
1000s break down at ackerman track |
Tempo |
6000.0 m |
20:00 |
5:22 |
|
| 10/4/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:00 |
7:32 |
|
| 10/3/2013 |
Run |
Ivy Locust 31st back holly |
Long |
6.5 mi |
45:00 |
6:58 |
|
| 10/2/2013 |
Run |
Mollala river varsity 5k |
Race |
5.0 km |
18:52 |
6:05 |
|
| 10/2/2013 |
Run |
warm up/ cool down Mollala race |
warm-up |
3.5 mi |
24:00 |
6:52 |
|
| 10/1/2013 |
Run |
nature trail fall |
Easy |
2.3 mi |
18:00 |
7:50 |
|
| 9/30/2013 |
Run |
Basketball warm ups |
Easy |
0.5 mi |
4:00 |
7:51 |
|
| 9/30/2013 |
Run |
mollala river course broke down |
medium |
5.0 km |
20:00 |
6:27 |
|
| 9/28/2013 |
Run |
@ KahNeeTah vs madras invitational |
Race |
5.0 km |
18:47 |
6:03 |
|
| 9/28/2013 |
Run |
Kah Nee Tah warm up |
warm-up |
3.5 mi |
25:00 |
7:14 |
|
| 9/27/2013 |
Run |
warm up |
Easy |
0.5 mi |
3:30 |
6:44 |
|
| 9/26/2013 |
Run |
2nd Pine back territorial |
Easy |
4.8 mi |
35:00 |
7:21 |
|
| 9/25/2013 |
Run |
Out and Back 13th to logging road |
Tempo |
9.0 mi |
1:00:14 |
6:43 |
|
| 9/25/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 9/24/2013 |
Run |
22nd back holly |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 9/23/2013 |
Run |
cool down 13th back Elm |
Recovery |
0.9 mi |
7:00 |
8:15 |
|
| 9/23/2013 |
Run |
10x 500s on barks |
Tempo |
6.0 km |
22:00 |
5:55 |
|
| 9/23/2013 |
Run |
harvest trail 1 lap |
Recovery |
0.8 mi |
6:00 |
7:48 |
|
| 9/21/2013 |
Run |
Oregon City invitational xc 3k |
Race |
3.0 km |
10:53 |
5:51 |
|
| 9/21/2013 |
Run |
Oregon city course warm up |
warm-up |
2.0 mi |
15:00 |
7:30 |
|
| 9/20/2013 |
Run |
Indian file run around track and bark |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 9/19/2013 |
Run |
6th Township logging road back 13th |
Easy |
4.7 mi |
37:00 |
7:51 |
|
| 9/18/2013 |
Run |
1 2 3 4 4 3 2 1 minutes cruise |
Tempo |
5.5 km |
20:00 |
5:52 |
|
| 9/18/2013 |
Run |
to eccles/ night field and back |
warm-up |
1.7 mi |
14:00 |
8:09 |
|
| 9/17/2013 |
Run |
holly 22nd daihias |
Easy |
4.9 mi |
35:00 |
7:09 |
|
| 9/16/2013 |
Run |
11k Lydiards |
Tempo |
11.0 km |
43:58 |
6:26 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|
| 9/14/2013 |
Run |
casto Hill x 3 |
Hill |
3.0 mi |
22:27 |
7:29 |
|
| 9/12/2013 |
Run |
N grant back birch |
Tempo |
4000.0 m |
12:00 |
4:50 |
|
| 9/12/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:30 |
8:04 |
|
| 9/11/2013 |
Run |
N grant back birch |
Easy |
4.5 mi |
33:00 |
7:18 |
|
| 9/10/2013 |
Run |
Around Fern Hill course |
warm-up |
3.0 km |
14:00 |
7:31 |
|
| 9/10/2013 |
Run |
Fern Hill xc Cross over meet |
Race |
3.0 km |
10:44 |
5:46 |
|
| 9/9/2013 |
Run |
TO Ackerman and back |
Easy |
3.6 mi |
30:00 |
8:20 |
|
| 9/8/2013 |
Run |
Mile run Around Neiborhhood |
Race |
1.0 mi |
5:15 |
5:16 |
|
| 9/8/2013 |
Run |
warm-up for mile |
warm-up |
1.4 mi |
9:30 |
6:42 |
|
| 9/6/2013 |
Run |
ackerman 1.5 out and back |
Tempo |
5.2 mi |
35:00 |
6:46 |
|
| 9/5/2013 |
Run |
4k around barks |
Recovery |
4.0 km |
17:00 |
6:51 |
|
| 9/4/2013 |
Run |
canby invitational meet 3k |
Race |
3.0 km |
11:05 |
5:57 |
|
| 9/4/2013 |
Run |
warm up around course |
warm-up |
3.5 km |
17:00 |
7:50 |
|
| 9/3/2013 |
Run |
milibrooke mansion |
Easy |
2.0 mi |
15:00 |
7:28 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 8/31/2013 |
Run |
mollalla river state park 3k broke down |
Tempo |
3.0 km |
10:53 |
5:51 |
|
| 8/30/2013 |
Run |
Juniper 22nd back holly |
medium |
4.6 mi |
30:00 |
6:34 |
|
| 8/29/2013 |
Run |
Nature trail 2 |
Easy |
2.5 mi |
20:00 |
8:00 |
|
| 8/29/2013 |
Run |
In and out miles on track/bark |
Tempo |
3.8 mi |
24:00 |
6:24 |
|
| 8/28/2013 |
Run |
13th teakwood back township |
Easy |
3.9 mi |
30:00 |
7:44 |
|
| 8/27/2013 |
Run |
around canby passing out flyers |
Easy |
3.8 mi |
30:00 |
7:58 |
|
| 8/26/2013 |
Run |
3x 1200 m |
Tempo |
3600.0 m |
12:14 |
5:29 |
|
| 8/24/2013 |
Run |
Canby Dahia Run 10K |
Race |
10.0 km |
39:02 |
6:17 |
|
| 8/23/2013 |
Run |
1 lap around track |
Tempo |
0.3 mi |
1:07 |
4:28 |
|
| 8/23/2013 |
Run |
north pines back 10th |
Easy |
3.6 mi |
25:00 |
7:03 |
|
| 8/22/2013 |
Run |
mollalla river state park 3k |
Tempo |
3.0 km |
11:45 |
6:19 |
|
| 8/20/2013 |
Run |
birch territorial back holly |
Easy |
4.2 mi |
30:00 |
7:09 |
|
| 8/20/2013 |
Run |
dahias |
Easy |
5.0 mi |
40:00 |
7:59 |
|
| 8/19/2013 |
Run |
nature trail |
Easy |
2.3 mi |
18:00 |
7:50 |
|
| 8/18/2013 |
Run |
Mollala river state park |
Fartlek |
5.0 km |
22:00 |
7:05 |
|
| 8/16/2013 |
Run |
north ivy 22nd back holly |
Easy |
4.5 mi |
32:00 |
7:03 |
|
| 8/15/2013 |
Run |
bush park warm ups |
warm-up |
1.7 mi |
14:00 |
8:20 |
|
| 8/15/2013 |
Run |
millbrookes beach 15 out and back south |
Easy |
4.2 mi |
29:00 |
6:52 |
|
| 8/14/2013 |
Run |
millbrookes beach 30 out and back north |
Long |
8.3 mi |
58:40 |
7:03 |
|
| 8/13/2013 |
Run |
millbrookes beach 15 out back north |
medium |
4.2 mi |
27:00 |
6:23 |
|
| 8/10/2013 |
Run |
anderson road |
Long |
6.9 mi |
50:00 |
7:15 |
|
| 8/9/2013 |
Run |
4 barks |
Easy |
2.8 mi |
22:00 |
8:00 |
|
| 8/9/2013 |
Run |
township logging road back 13th |
medium |
4.3 mi |
30:00 |
6:58 |
|
| 8/8/2013 |
Run |
bush park warm ups and cool down |
warm-up |
2.5 mi |
20:00 |
8:00 |
|
| 8/7/2013 |
Run |
2nd pine back 10th |
Easy |
3.4 mi |
27:00 |
7:57 |
|
| 8/6/2013 |
Run |
logging road back 13th to ivy |
Recovery |
1.2 mi |
10:00 |
8:20 |
|
| 8/1/2013 |
Run |
holly 22nd back birch to wait park |
Easy |
3.2 mi |
25:00 |
7:46 |
|
| 8/1/2013 |
Run |
eco park and willamatte trail |
medium |
5.2 mi |
39:00 |
7:35 |
|
| 7/31/2013 |
Run |
dahlias back to canby pond |
Easy |
5.0 mi |
40:00 |
8:00 |
|