| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 3/4/2013 |
Run |
warm up |
Easy |
|
4:30 |
|
 |
| 3/4/2013 |
Run |
200 meter |
Race |
200.0 m |
0:30 |
4:03 |
|
| 8/23/2013 |
Run |
1 lap around track |
Tempo |
0.3 mi |
1:07 |
4:28 |
|
| 6/30/2013 |
Run |
1 lap |
Recovery |
0.3 mi |
2:00 |
7:09 |
|
| 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 |
|
| 6/6/2013 |
Run |
P.E to cross walk |
short fast burst |
0.5 mi |
3:00 |
6:23 |
|
| 7/9/2013 |
Run |
warm up .5 k |
Tempo |
0.5 mi |
3:30 |
7:00 |
|
| 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 |
|
| 9/30/2013 |
Run |
Basketball warm ups |
Easy |
0.5 mi |
4:00 |
7:51 |
|
| 3/3/2013 |
Run |
warm up |
Tempo |
0.5 mi |
3:30 |
6:44 |
|
| 6/28/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 7/6/2013 |
Run |
shalishan drive to church house |
medium |
0.5 mi |
4:00 |
7:42 |
|
| 9/25/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 9/27/2013 |
Run |
warm up |
Easy |
0.5 mi |
3:30 |
6:44 |
|
| 10/19/2013 |
Run |
mount scott blvd |
Hill |
0.6 mi |
4:00 |
7:09 |
|
| 4/3/2013 |
Run |
one lap around neigborhood |
Elizabeth run |
0.6 mi |
5:27 |
9:35 |
|
| 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 |
|
| 10/18/2013 |
Run |
1 bark |
Tempo |
1.0 km |
3:40 |
5:55 |
|
| 3/3/2013 |
Run |
1k |
Easy |
0.6 mi |
4:48 |
7:30 |
|
| 4/3/2013 |
Run |
school lap |
Tempo |
0.7 mi |
5:00 |
6:57 |
|
| 4/16/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
4:45 |
6:31 |
|
| 4/17/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:30 |
6:10 |
|
| 4/25/2013 |
Run |
school P.E. lap |
Easy |
0.7 mi |
4:00 |
5:29 |
|
| 4/26/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
3:47 |
5:11 |
|
| 5/20/2013 |
Run |
school P.E. lap |
warm-up |
0.7 mi |
4:47 |
6:34 |
|
| 6/3/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:35 |
6:17 |
|
| 9/23/2013 |
Run |
harvest trail 1 lap |
Recovery |
0.8 mi |
6:00 |
7:48 |
|
| 10/25/2013 |
Run |
around the block |
Tempo |
0.8 mi |
4:13 |
5:21 |
|
| 6/20/2013 |
Run |
high school bark |
Recovery |
0.8 mi |
6:00 |
7:30 |
|
| 7/11/2013 |
Run |
thrift way to christians |
Easy |
0.8 mi |
6:00 |
7:30 |
|
| 9/23/2013 |
Run |
cool down 13th back Elm |
Recovery |
0.9 mi |
7:00 |
8:15 |
|
| 11/11/2013 |
Run |
warm up for workout |
warm-up |
1400.0 m |
7:00 |
8:03 |
|
| 9/12/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:30 |
8:04 |
|
| 10/4/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:00 |
7:32 |
|
| 2/5/2013 |
Run |
university of portland xc |
Race |
1500.0 m |
5:35 |
6:00 |
|
| 3/4/2013 |
Run |
xc 1500 |
Race |
1500.0 m |
5:21 |
5:45 |
|
| 2/12/2013 |
Run |
university of portland xc |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 3/8/2013 |
Run |
school mile run |
Race |
1.0 mi |
5:29 |
5:29 |
|
| 4/13/2013 |
Run |
Neiborhood Mile |
Race |
1.0 mi |
5:41 |
5:41 |
|
| 5/23/2013 |
Run |
mile run track |
Tempo |
1.0 mi |
6:01 |
6:01 |
|
| 5/30/2013 |
Run |
School Mile Run 3rd trimester |
Race |
1.0 mi |
5:35 |
5:35 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 9/8/2013 |
Run |
Mile run Around Neiborhhood |
Race |
1.0 mi |
5:15 |
5:16 |
|
| 12/15/2013 |
Run |
1 mile around ackerman track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 12/17/2013 |
Run |
high school mile run |
Race |
1.0 mi |
5:24 |
5:24 |
|
| 3/24/2013 |
Run |
salishan fugitive 2 |
short fast burst |
1.0 mi |
6:00 |
5:50 |
|
| 7/16/2013 |
Run |
warm up and cool down 600s |
warm-up |
1.0 mi |
8:00 |
7:42 |
|
| 10/11/2013 |
Run |
warm up/ cool down for lydiards |
warm-up |
1.1 mi |
7:30 |
7:09 |
|
| 11/7/2013 |
Run |
harvest laps |
Recovery |
1.1 mi |
8:30 |
8:06 |
|
| 3/25/2013 |
Run |
salishan fugitive 3 |
short fast burst |
1.1 mi |
6:30 |
5:49 |
|
| 10/19/2013 |
Run |
2 laps around neiborhood |
Tempo |
1.1 mi |
7:00 |
6:09 |
|
| 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 |
|
| 6/17/2013 |
Run |
laps around neiborhood |
Tempo |
1.2 mi |
7:00 |
6:06 |
|
| 6/29/2013 |
Run |
casto hill |
Hill |
1.2 mi |
9:00 |
7:30 |
|
| 8/6/2013 |
Run |
logging road back 13th to ivy |
Recovery |
1.2 mi |
10:00 |
8:20 |
|
| 11/27/2013 |
Run |
Adams road to resivoir |
Hill |
1.2 mi |
10:00 |
8:16 |
|
| 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 |
|
| 4/19/2013 |
Run |
taft high 80 second laps |
Tempo |
1.3 mi |
6:20 |
5:04 |
|
| 6/25/2013 |
Run |
warm up and cool down |
warm-up |
1.3 mi |
12:00 |
9:14 |
|
| 3/3/2013 |
Run |
stair laps |
Hill |
1.3 mi |
10:39 |
8:08 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|
| 5/29/2013 |
Run |
neiborhood run |
Recovery |
1.4 mi |
9:00 |
6:40 |
|
| 4/19/2013 |
Run |
taft high warm up/cool down |
warm-up |
1.4 mi |
12:00 |
8:28 |
|
| 9/8/2013 |
Run |
warm-up for mile |
warm-up |
1.4 mi |
9:30 |
6:42 |
|
| 6/27/2013 |
Run |
warm up/ cool down |
warm-up |
1.4 mi |
11:00 |
7:42 |
|
| 10/23/2013 |
Run |
warm up/ cool down districts |
warm-up |
1.4 mi |
12:00 |
8:24 |
|
| 11/11/2013 |
Run |
500, 400, 300, repeats |
Tempo |
2400.0 m |
8:00 |
5:22 |
|
| 6/25/2013 |
Run |
high school mile and a half |
Race |
1.5 mi |
8:39 |
5:46 |
|
| 7/23/2013 |
Run |
mile and 1 half test at valley center track |
Race |
1.5 mi |
9:08 |
6:06 |
|
| 11/5/2013 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:10 |
5:27 |
|
| 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 |
|
| 4/2/2013 |
Run |
logging road to 13th redwood |
Elizabeth run |
1.6 mi |
15:30 |
9:31 |
|
| 10/8/2013 |
Run |
Indian file run by pond |
Tempo |
1.7 mi |
12:00 |
7:14 |
|
| 8/15/2013 |
Run |
bush park warm ups |
warm-up |
1.7 mi |
14:00 |
8:20 |
|
| 9/18/2013 |
Run |
to eccles/ night field and back |
warm-up |
1.7 mi |
14:00 |
8:09 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 6/12/2013 |
Run |
baker praire logging road |
Easy |
1.8 mi |
14:00 |
7:45 |
|
| 6/7/2013 |
Run |
baker prarie to high school |
Recovery |
1.9 mi |
14:00 |
7:32 |
|
| 7/4/2013 |
Run |
Fourth of July run |
medium |
1.9 mi |
14:00 |
7:32 |
|
| 12/29/2013 |
Run |
mollalla river state park 3k broke down |
medium |
1.9 mi |
13:12 |
7:06 |
|
| 2/19/2013 |
Run |
xc university of portland |
Race |
3.0 km |
12:09 |
6:32 |
|
| 4/27/2013 |
Run |
bark dust 3k |
Race |
3.0 km |
11:40 |
6:16 |
|
| 8/22/2013 |
Run |
mollalla river state park 3k |
Tempo |
3.0 km |
11:45 |
6:19 |
|
| 8/31/2013 |
Run |
mollalla river state park 3k broke down |
Tempo |
3.0 km |
10:53 |
5:51 |
|
| 9/4/2013 |
Run |
canby invitational meet 3k |
Race |
3.0 km |
11:05 |
5:57 |
|
| 9/10/2013 |
Run |
Fern Hill xc Cross over meet |
Race |
3.0 km |
10:44 |
5:46 |
|
| 9/10/2013 |
Run |
Around Fern Hill course |
warm-up |
3.0 km |
14:00 |
7:31 |
|
| 9/21/2013 |
Run |
Oregon City invitational xc 3k |
Race |
3.0 km |
10:53 |
5:51 |
|
| 4/22/2013 |
Run |
mulino with dane |
Easy |
1.9 mi |
12:30 |
6:37 |
|
| 10/9/2013 |
Run |
rooster rock warm up/ cool down |
warm-up |
1.9 mi |
15:00 |
7:44 |
|
| 1/8/2013 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|