| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 9/28/2013 |
Run |
@ KahNeeTah vs madras invitational |
Race |
5.0 km |
18:47 |
6:03 |
 |
| 9/18/2013 |
Run |
1 2 3 4 4 3 2 1 minutes cruise |
Tempo |
5.5 km |
20:00 |
5:52 |
|
| 10/21/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:30 |
8:03 |
|
| 10/29/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:00 |
6:54 |
|
| 10/18/2013 |
Run |
1 bark |
Tempo |
1.0 km |
3:40 |
5:55 |
|
| 6/30/2013 |
Run |
1 lap |
Recovery |
0.3 mi |
2:00 |
7:09 |
|
| 8/23/2013 |
Run |
1 lap around track |
Tempo |
0.3 mi |
1:07 |
4:28 |
|
| 12/15/2013 |
Run |
1 mile around ackerman track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 12/8/2013 |
Run |
1 neiborhood lap |
medium |
0.6 mi |
4:00 |
7:02 |
|
| 12/30/2013 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 11/5/2013 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:10 |
5:27 |
|
| 12/10/2013 |
Run |
10 lap interval workout |
Tempo |
2.5 mi |
17:00 |
6:48 |
|
| 10/4/2013 |
Run |
1000s break down at ackerman track |
Tempo |
6000.0 m |
20:00 |
5:22 |
|
| 9/23/2013 |
Run |
10x 500s on barks |
Tempo |
6.0 km |
22:00 |
5:55 |
|
| 9/16/2013 |
Run |
11k Lydiards |
Tempo |
11.0 km |
43:58 |
6:26 |
|
| 3/6/2013 |
Run |
1200m x 3 xc |
Race |
3600.0 m |
13:19 |
5:58 |
|
| 7/12/2013 |
Run |
13th ivy back 2nd |
Easy |
3.2 mi |
25:00 |
7:57 |
|
| 10/24/2013 |
Run |
13th logging road back township |
Easy |
4.3 mi |
33:00 |
7:38 |
|
| 6/5/2013 |
Run |
13th mulino back township |
Easy |
5.5 mi |
40:00 |
7:16 |
|
| 8/28/2013 |
Run |
13th teakwood back township |
Easy |
3.9 mi |
30:00 |
7:44 |
|
| 8/28/2013 |
Run |
13th to mulino back township |
Easy |
5.2 mi |
37:00 |
7:11 |
|
| 3/14/2013 |
Run |
13th to redwood back 3rd |
Tempo |
3.8 mi |
24:57 |
6:35 |
|
| 10/11/2013 |
Run |
15k lydiard first sub 60 |
Tempo |
15.0 km |
59:20 |
6:22 |
|
| 3/3/2013 |
Run |
1k |
Easy |
0.6 mi |
4:48 |
7:30 |
|
| 7/9/2013 |
Run |
1k repeats 4 times |
Tempo |
4.0 km |
13:54 |
5:36 |
|
| 11/10/2013 |
Run |
2 easy harvest laps |
Recovery |
1.6 mi |
9:00 |
5:44 |
|
| 9/15/2013 |
Run |
2 harvest laps |
Easy |
1.6 mi |
12:00 |
7:30 |
|
| 10/7/2013 |
Run |
2 lap warm up |
Tempo |
0.5 mi |
4:00 |
8:00 |
|
| 10/14/2013 |
Run |
2 lap warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 10/25/2013 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 11/5/2013 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 10/19/2013 |
Run |
2 laps around neiborhood |
Tempo |
1.1 mi |
7:00 |
6:09 |
|
| 4/3/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
8:35 |
7:03 |
|
| 4/10/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
7:19 |
6:00 |
|
| 4/13/2013 |
Run |
2 neibor hood laps |
warm-up |
1.2 mi |
8:26 |
6:55 |
|
| 12/4/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:00 |
7:02 |
|
| 12/28/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:30 |
7:28 |
|
| 10/7/2013 |
Run |
20 minute out and back |
Tempo |
5.6 mi |
36:00 |
6:27 |
|
| 10/30/2013 |
Run |
20 minute out and back logging road |
Tempo |
5.2 mi |
36:00 |
6:55 |
|
| 3/4/2013 |
Run |
200 meter |
Race |
200.0 m |
0:30 |
4:03 |
|
| 9/24/2013 |
Run |
22nd back holly |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 8/7/2013 |
Run |
2nd pine back 10th |
Easy |
3.4 mi |
27:00 |
7:57 |
|
| 9/26/2013 |
Run |
2nd Pine back territorial |
Easy |
4.8 mi |
35:00 |
7:21 |
|
| 7/10/2013 |
Run |
2nd pine territorial back locust |
Easy |
4.9 mi |
35:00 |
7:12 |
|
| 9/13/2013 |
Run |
2nd redwood back township |
Easy |
3.1 mi |
22:00 |
7:02 |
|
| 10/17/2013 |
Run |
2nd redwood back township |
Tempo |
3.1 mi |
24:00 |
7:41 |
|
| 12/11/2013 |
Run |
2nd to pine back 10th |
Easy |
4.4 mi |
35:00 |
8:03 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 10/21/2013 |
Run |
3800 meters on bark |
medium |
3800.0 m |
14:30 |
6:09 |
|
| 8/26/2013 |
Run |
3x 1200 m |
Tempo |
3600.0 m |
12:14 |
5:29 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|
| 8/9/2013 |
Run |
4 barks |
Easy |
2.8 mi |
22:00 |
8:00 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 9/5/2013 |
Run |
4k around barks |
Recovery |
4.0 km |
17:00 |
6:51 |
|
| 6/25/2013 |
Run |
5 barks |
Fartlek |
3.9 mi |
28:00 |
7:17 |
|
| 7/25/2013 |
Run |
5 laps around cousin sousans neighborhood |
Tempo |
3.3 mi |
25:00 |
7:31 |
|
| 3/19/2013 |
Run |
5 laps neiborhood |
Tempo |
2.9 mi |
20:00 |
6:57 |
|
| 11/11/2013 |
Run |
500, 400, 300, repeats |
Tempo |
2400.0 m |
8:00 |
5:22 |
|
| 8/19/2013 |
Run |
5k lydiards |
medium |
3.1 mi |
22:00 |
7:04 |
|
| 9/19/2013 |
Run |
6th Township logging road back 13th |
Easy |
4.7 mi |
37:00 |
7:51 |
|
| 10/14/2013 |
Run |
6th township mulino out and back |
Tempo |
4.7 mi |
32:00 |
6:48 |
|
| 6/6/2013 |
Run |
7 new neighborhood laps |
Long |
5.6 mi |
40:00 |
7:08 |
|
| 7/16/2013 |
Run |
7 Partner 600's on track |
Tempo |
4.2 km |
16:00 |
6:08 |
|
| 6/27/2013 |
Run |
7k Lydiards |
Tempo |
7.0 km |
30:00 |
6:54 |
|
| 4/11/2013 |
Run |
99E to pine |
medium |
5.0 mi |
34:00 |
6:48 |
|
| 9/6/2013 |
Run |
ackerman 1.5 out and back |
Tempo |
5.2 mi |
35:00 |
6:46 |
|
| 11/23/2013 |
Run |
Adams Drive |
Hill |
2.2 mi |
17:00 |
7:55 |
|
| 7/20/2013 |
Run |
adams rd to top and back |
Hill |
3.1 mi |
25:00 |
7:58 |
|
| 11/27/2013 |
Run |
Adams road to resivoir |
Hill |
1.2 mi |
10:00 |
8:16 |
|
| 8/10/2013 |
Run |
anderson road |
Long |
6.9 mi |
50:00 |
7:15 |
|
| 7/28/2013 |
Run |
around anaheim |
Tempo |
3.6 mi |
26:00 |
7:13 |
|
| 8/27/2013 |
Run |
around canby passing out flyers |
Easy |
3.8 mi |
30:00 |
7:58 |
|
| 11/8/2013 |
Run |
around downtown |
Recovery |
3.3 mi |
28:00 |
8:34 |
|
| 9/10/2013 |
Run |
Around Fern Hill course |
warm-up |
3.0 km |
14:00 |
7:31 |
|
| 6/16/2013 |
Run |
around neiborhood laps |
Tempo |
4.6 mi |
35:00 |
7:33 |
|
| 10/25/2013 |
Run |
around the block |
Tempo |
0.8 mi |
4:13 |
5:21 |
|
| 2/21/2013 |
Run |
around track xc |
Tempo |
3.3 mi |
23:00 |
7:05 |
|
| 7/22/2013 |
Run |
arrowyo river bed |
Easy |
2.3 mi |
17:00 |
7:30 |
|
| 4/24/2013 |
Run |
baja blast run with j.p. |
Easy |
2.4 mi |
25:00 |
10:28 |
|
| 6/12/2013 |
Run |
baker praire logging road |
Easy |
1.8 mi |
14:00 |
7:45 |
|
| 3/8/2013 |
Run |
baker prairie to territorial xc |
Tempo |
3.3 mi |
25:00 |
7:34 |
|
| 6/7/2013 |
Run |
baker prarie to high school |
Recovery |
1.9 mi |
14:00 |
7:32 |
|
| 4/27/2013 |
Run |
bark dust 3k |
Race |
3.0 km |
11:40 |
6:16 |
|
| 9/30/2013 |
Run |
Basketball warm ups |
Easy |
0.5 mi |
4:00 |
7:51 |
|
| 6/22/2013 |
Run |
Beach to Chowder 5k Longbeach, WA |
Race |
5.0 km |
19:37 |
6:19 |
|
| 4/17/2013 |
Run |
bento redwood 99E back ivy to township |
medium |
2.9 mi |
19:51 |
6:55 |
|
| 6/10/2013 |
Run |
birch 22nd back holly |
Recovery |
7.0 mi |
57:00 |
8:08 |
|
| 7/8/2013 |
Run |
birch 22nd back holly elm |
medium |
5.2 mi |
39:00 |
7:27 |
|
| 5/21/2013 |
Run |
birch back holly |
medium |
3.5 mi |
23:00 |
6:36 |
|
| 8/20/2013 |
Run |
birch territorial back holly |
Easy |
4.2 mi |
30:00 |
7:09 |
|
| 10/19/2013 |
Run |
birch territorial back holly |
Easy |
4.2 mi |
30:00 |
7:09 |
|
| 4/23/2013 |
Run |
birch territorial back holly xc |
medium |
4.8 mi |
32:00 |
6:43 |
|
| 12/2/2013 |
Run |
birch territorial holly |
Easy |
3.5 mi |
27:00 |
7:38 |
|
| 12/9/2013 |
Run |
Birch to 13th Ave back holly |
Easy |
3.7 mi |
30:00 |
8:14 |
|
| 8/15/2013 |
Run |
bush park warm ups |
warm-up |
1.7 mi |
14:00 |
8:20 |
|
| 8/8/2013 |
Run |
bush park warm ups and cool down |
warm-up |
2.5 mi |
20:00 |
8:00 |
|
| 8/24/2013 |
Run |
Canby Dahia Run 10K |
Race |
10.0 km |
39:02 |
6:17 |
|
| 9/4/2013 |
Run |
canby invitational meet 3k |
Race |
3.0 km |
11:05 |
5:57 |
|
| 7/24/2013 |
Run |
carlsbad run to nuclear plant |
Tempo |
3.6 mi |
28:00 |
7:45 |
|
| 6/29/2013 |
Run |
casto hill |
Hill |
1.2 mi |
9:00 |
7:30 |
|