| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/4/2013 |
Run |
warm up |
Easy |
|
4:30 |
|
 |
| 1/8/2013 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|
| 1/10/2013 |
Run |
soccer |
Tempo |
2.0 mi |
|
|
|
| 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 |
|
| 9/12/2013 |
Run |
N grant back birch |
Tempo |
4000.0 m |
12:00 |
4:50 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 4/19/2013 |
Run |
taft high 80 second laps |
Tempo |
1.3 mi |
6:20 |
5:04 |
|
| 4/26/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
3:47 |
5:11 |
|
| 9/8/2013 |
Run |
Mile run Around Neiborhhood |
Race |
1.0 mi |
5:15 |
5:16 |
|
| 10/25/2013 |
Run |
around the block |
Tempo |
0.8 mi |
4:13 |
5:21 |
|
| 10/4/2013 |
Run |
1000s break down at ackerman track |
Tempo |
6000.0 m |
20:00 |
5:22 |
|
| 11/11/2013 |
Run |
500, 400, 300, repeats |
Tempo |
2400.0 m |
8:00 |
5:22 |
|
| 12/17/2013 |
Run |
high school mile run |
Race |
1.0 mi |
5:24 |
5:24 |
|
| 11/5/2013 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:10 |
5:27 |
|
| 8/26/2013 |
Run |
3x 1200 m |
Tempo |
3600.0 m |
12:14 |
5:29 |
|
| 4/25/2013 |
Run |
school P.E. lap |
Easy |
0.7 mi |
4:00 |
5:29 |
|
| 3/8/2013 |
Run |
school mile run |
Race |
1.0 mi |
5:29 |
5:29 |
|
| 10/16/2013 |
Run |
lake oswego meet |
Race |
4.4 km |
15:00 |
5:30 |
|
| 5/30/2013 |
Run |
School Mile Run 3rd trimester |
Race |
1.0 mi |
5:35 |
5:35 |
|
| 7/9/2013 |
Run |
1k repeats 4 times |
Tempo |
4.0 km |
13:54 |
5:36 |
|
| 4/13/2013 |
Run |
Neiborhood Mile |
Race |
1.0 mi |
5:41 |
5:41 |
|
| 11/10/2013 |
Run |
2 easy harvest laps |
Recovery |
1.6 mi |
9:00 |
5:44 |
|
| 3/4/2013 |
Run |
xc 1500 |
Race |
1500.0 m |
5:21 |
5:45 |
|
| 9/10/2013 |
Run |
Fern Hill xc Cross over meet |
Race |
3.0 km |
10:44 |
5:46 |
|
| 6/25/2013 |
Run |
high school mile and a half |
Race |
1.5 mi |
8:39 |
5:46 |
|
| 6/20/2013 |
Run |
high school laps |
Tempo |
2.0 mi |
11:33 |
5:47 |
|
| 3/25/2013 |
Run |
salishan fugitive 3 |
short fast burst |
1.1 mi |
6:30 |
5:49 |
|
| 3/24/2013 |
Run |
salishan fugitive 2 |
short fast burst |
1.0 mi |
6:00 |
5:50 |
|
| 8/31/2013 |
Run |
mollalla river state park 3k broke down |
Tempo |
3.0 km |
10:53 |
5:51 |
|
| 9/21/2013 |
Run |
Oregon City invitational xc 3k |
Race |
3.0 km |
10:53 |
5:51 |
|
| 9/18/2013 |
Run |
1 2 3 4 4 3 2 1 minutes cruise |
Tempo |
5.5 km |
20:00 |
5:52 |
|
| 2/12/2013 |
Run |
university of portland xc |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 9/23/2013 |
Run |
10x 500s on barks |
Tempo |
6.0 km |
22:00 |
5:55 |
|
| 10/18/2013 |
Run |
1 bark |
Tempo |
1.0 km |
3:40 |
5:55 |
|
| 9/4/2013 |
Run |
canby invitational meet 3k |
Race |
3.0 km |
11:05 |
5:57 |
|
| 3/6/2013 |
Run |
1200m x 3 xc |
Race |
3600.0 m |
13:19 |
5:58 |
|
| 2/5/2013 |
Run |
university of portland xc |
Race |
1500.0 m |
5:35 |
6:00 |
|
| 4/10/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
7:19 |
6:00 |
|
| 5/23/2013 |
Run |
mile run track |
Tempo |
1.0 mi |
6:01 |
6:01 |
|
| 10/23/2013 |
Run |
Three Rivers Districts championships |
Race |
5.0 km |
18:44 |
6:02 |
|
| 9/28/2013 |
Run |
@ KahNeeTah vs madras invitational |
Race |
5.0 km |
18:47 |
6:03 |
|
| 10/2/2013 |
Run |
Mollala river varsity 5k |
Race |
5.0 km |
18:52 |
6:05 |
|
| 6/17/2013 |
Run |
laps around neiborhood |
Tempo |
1.2 mi |
7:00 |
6:06 |
|
| 7/23/2013 |
Run |
mile and 1 half test at valley center track |
Race |
1.5 mi |
9:08 |
6:06 |
|
| 6/18/2013 |
Run |
short neiborhood laps |
Tempo |
2.1 mi |
12:58 |
6:07 |
|
| 7/16/2013 |
Run |
7 Partner 600's on track |
Tempo |
4.2 km |
16:00 |
6:08 |
|
| 10/19/2013 |
Run |
2 laps around neiborhood |
Tempo |
1.1 mi |
7:00 |
6:09 |
|
| 10/21/2013 |
Run |
3800 meters on bark |
medium |
3800.0 m |
14:30 |
6:09 |
|
| 4/17/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:30 |
6:10 |
|
| 7/29/2013 |
Run |
heritage trail in valley center |
Tempo |
2.4 mi |
14:30 |
6:11 |
|
| 5/20/2013 |
Run |
township back 13th |
Easy |
4.0 mi |
25:00 |
6:15 |
|
| 4/27/2013 |
Run |
bark dust 3k |
Race |
3.0 km |
11:40 |
6:16 |
|
| 6/8/2013 |
Run |
Wait Park 5k fun run |
Race |
5.0 km |
19:29 |
6:17 |
|
| 6/3/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:35 |
6:17 |
|
| 8/24/2013 |
Run |
Canby Dahia Run 10K |
Race |
10.0 km |
39:02 |
6:17 |
|
| 10/9/2013 |
Run |
Rooster Rock state Park varsity 5k |
Race |
5.0 km |
19:32 |
6:18 |
|
| 8/22/2013 |
Run |
mollalla river state park 3k |
Tempo |
3.0 km |
11:45 |
6:19 |
|
| 6/22/2013 |
Run |
Beach to Chowder 5k Longbeach, WA |
Race |
5.0 km |
19:37 |
6:19 |
|
| 10/11/2013 |
Run |
15k lydiard first sub 60 |
Tempo |
15.0 km |
59:20 |
6:22 |
|
| 6/6/2013 |
Run |
P.E to cross walk |
short fast burst |
0.5 mi |
3:00 |
6:23 |
|
| 8/13/2013 |
Run |
millbrookes beach 15 out back north |
medium |
4.2 mi |
27:00 |
6:23 |
|
| 3/16/2013 |
Run |
xc 10 laps fast pace |
Tempo |
2.5 mi |
16:00 |
6:24 |
|
| 8/29/2013 |
Run |
In and out miles on track/bark |
Tempo |
3.8 mi |
24:00 |
6:24 |
|
| 9/16/2013 |
Run |
11k Lydiards |
Tempo |
11.0 km |
43:58 |
6:26 |
|
| 9/30/2013 |
Run |
mollala river course broke down |
medium |
5.0 km |
20:00 |
6:27 |
|
| 10/5/2013 |
Run |
mollala river dog run 5k |
Tempo |
5.0 km |
20:00 |
6:27 |
|
| 10/7/2013 |
Run |
20 minute out and back |
Tempo |
5.6 mi |
36:00 |
6:27 |
|
| 4/16/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
4:45 |
6:31 |
|
| 2/19/2013 |
Run |
xc university of portland |
Race |
3.0 km |
12:09 |
6:32 |
|
| 8/30/2013 |
Run |
Juniper 22nd back holly |
medium |
4.6 mi |
30:00 |
6:34 |
|
| 5/20/2013 |
Run |
school P.E. lap |
warm-up |
0.7 mi |
4:47 |
6:34 |
|
| 7/18/2013 |
Run |
pala out and back laps |
Tempo |
6.1 mi |
40:00 |
6:35 |
|
| 3/14/2013 |
Run |
13th to redwood back 3rd |
Tempo |
3.8 mi |
24:57 |
6:35 |
|
| 5/21/2013 |
Run |
birch back holly |
medium |
3.5 mi |
23:00 |
6:36 |
|
| 4/22/2013 |
Run |
mulino with dane |
Easy |
1.9 mi |
12:30 |
6:37 |
|
| 5/29/2013 |
Run |
neiborhood run |
Recovery |
1.4 mi |
9:00 |
6:40 |
|
| 9/8/2013 |
Run |
warm-up for mile |
warm-up |
1.4 mi |
9:30 |
6:42 |
|
| 9/25/2013 |
Run |
Out and Back 13th to logging road |
Tempo |
9.0 mi |
1:00:14 |
6:43 |
|
| 4/23/2013 |
Run |
birch territorial back holly xc |
medium |
4.8 mi |
32:00 |
6:43 |
|
| 3/3/2013 |
Run |
warm up |
Tempo |
0.5 mi |
3:30 |
6:44 |
|
| 9/27/2013 |
Run |
warm up |
Easy |
0.5 mi |
3:30 |
6:44 |
|
| 9/6/2013 |
Run |
ackerman 1.5 out and back |
Tempo |
5.2 mi |
35:00 |
6:46 |
|
| 4/11/2013 |
Run |
99E to pine |
medium |
5.0 mi |
34:00 |
6:48 |
|
| 10/14/2013 |
Run |
6th township mulino out and back |
Tempo |
4.7 mi |
32:00 |
6:48 |
|
| 12/10/2013 |
Run |
10 lap interval workout |
Tempo |
2.5 mi |
17:00 |
6:48 |
|
| 7/27/2013 |
Run |
heritage trail in valley center |
medium |
2.4 mi |
16:00 |
6:49 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|
| 3/15/2013 |
Run |
milino to ackerman |
Easy |
4.0 mi |
27:00 |
6:51 |
|
| 9/5/2013 |
Run |
4k around barks |
Recovery |
4.0 km |
17:00 |
6:51 |
|
| 8/15/2013 |
Run |
millbrookes beach 15 out and back south |
Easy |
4.2 mi |
29:00 |
6:52 |
|
| 2/14/2013 |
Run |
out and back xc |
Long |
8.6 mi |
58:46 |
6:52 |
|
| 10/2/2013 |
Run |
warm up/ cool down Mollala race |
warm-up |
3.5 mi |
24:00 |
6:52 |
|
| 6/27/2013 |
Run |
7k Lydiards |
Tempo |
7.0 km |
30:00 |
6:54 |
|
| 10/29/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:00 |
6:54 |
|
| 10/30/2013 |
Run |
20 minute out and back logging road |
Tempo |
5.2 mi |
36:00 |
6:55 |
|
| 4/13/2013 |
Run |
2 neibor hood laps |
warm-up |
1.2 mi |
8:26 |
6:55 |
|
| 4/17/2013 |
Run |
bento redwood 99E back ivy to township |
medium |
2.9 mi |
19:51 |
6:55 |
|
| 12/12/2013 |
Run |
Out and Back 13th to logging road v |
Tempo |
8.1 mi |
56:00 |
6:56 |
|
| 3/19/2013 |
Run |
5 laps neiborhood |
Tempo |
2.9 mi |
20:00 |
6:57 |
|