| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/16/2013 |
Run |
xc 10 laps fast pace |
Tempo |
2.5 mi |
16:00 |
6:24 |
 |
| 3/19/2013 |
Run |
5 laps neiborhood |
Tempo |
2.9 mi |
20:00 |
6:57 |
|
| 3/20/2013 |
Run |
holly to territorial home |
medium |
4.7 mi |
38:00 |
8:09 |
|
| 3/21/2013 |
Run |
logging road crossing to start |
Easy |
5.7 mi |
45:43 |
8:03 |
|
| 3/24/2013 |
Run |
salishan fugitive 2 |
short fast burst |
1.0 mi |
6:00 |
5:50 |
|
| 3/25/2013 |
Run |
salishan fugitive 3 |
short fast burst |
1.1 mi |
6:30 |
5:49 |
|
| 3/27/2013 |
Run |
logging road to high school |
medium |
5.1 mi |
39:03 |
7:39 |
|
| 3/29/2013 |
Run |
mulino 13th 4th redwood loop |
Long |
8.0 mi |
1:03:00 |
7:52 |
|
| 4/2/2013 |
Run |
logging road to 13th redwood |
Elizabeth run |
1.6 mi |
15:30 |
9:31 |
|
| 4/3/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
8:35 |
7:03 |
|
| 4/3/2013 |
Run |
school lap |
Tempo |
0.7 mi |
5:00 |
6:57 |
|
| 4/3/2013 |
Run |
one lap around neigborhood |
Elizabeth run |
0.6 mi |
5:27 |
9:35 |
|
| 4/4/2013 |
Run |
hill circuit with 1k warm up warm down |
Hill |
4.5 mi |
37:00 |
8:19 |
|
| 4/10/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
7:19 |
6:00 |
|
| 4/11/2013 |
Run |
99E to pine |
medium |
5.0 mi |
34:00 |
6:48 |
|
| 4/13/2013 |
Run |
2 neibor hood laps |
warm-up |
1.2 mi |
8:26 |
6:55 |
|
| 4/13/2013 |
Run |
Neiborhood Mile |
Race |
1.0 mi |
5:41 |
5:41 |
|
| 4/16/2013 |
Run |
township logging road 13th back |
Tempo |
4.3 mi |
30:00 |
6:59 |
|
| 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 |
|
| 4/17/2013 |
Run |
bento redwood 99E back ivy to township |
medium |
2.9 mi |
19:51 |
6:55 |
|
| 4/18/2013 |
Run |
township mulino back 13th |
Recovery |
5.0 mi |
40:00 |
8:00 |
|
| 4/19/2013 |
Run |
taft high warm up/cool down |
warm-up |
1.4 mi |
12:00 |
8:28 |
|
| 4/19/2013 |
Run |
taft high 80 second laps |
Tempo |
1.3 mi |
6:20 |
5:04 |
|
| 4/22/2013 |
Run |
mulino with dane |
Easy |
1.9 mi |
12:30 |
6:37 |
|
| 4/23/2013 |
Run |
birch territorial back holly xc |
medium |
4.8 mi |
32:00 |
6:43 |
|
| 4/24/2013 |
Run |
baja blast run with j.p. |
Easy |
2.4 mi |
25:00 |
10:28 |
|
| 4/25/2013 |
Run |
school P.E. lap |
Easy |
0.7 mi |
4:00 |
5:29 |
|
| 4/25/2013 |
Run |
holly territorial back birch |
medium |
4.0 mi |
30:00 |
7:29 |
|
| 4/26/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
3:47 |
5:11 |
|
| 4/27/2013 |
Run |
bark dust 3k |
Race |
3.0 km |
11:40 |
6:16 |
|
| 4/28/2013 |
Run |
cedar birch dahlia holly territorial back birch |
Easy |
5.3 mi |
39:00 |
7:23 |
|
| 5/19/2013 |
Run |
daihia run |
Easy |
3.5 mi |
30:00 |
8:33 |
|
| 5/20/2013 |
Run |
school P.E. lap |
warm-up |
0.7 mi |
4:47 |
6:34 |
|
| 5/20/2013 |
Run |
township back 13th |
Easy |
4.0 mi |
25:00 |
6:15 |
|
| 5/21/2013 |
Run |
birch back holly |
medium |
3.5 mi |
23:00 |
6:36 |
|
| 5/23/2013 |
Run |
mile run track |
Tempo |
1.0 mi |
6:01 |
6:01 |
|
| 5/29/2013 |
Run |
neiborhood run |
Recovery |
1.4 mi |
9:00 |
6:40 |
|
| 5/30/2013 |
Run |
School Mile Run 3rd trimester |
Race |
1.0 mi |
5:35 |
5:35 |
|
| 6/3/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:35 |
6:17 |
|
| 6/3/2013 |
Run |
red wood territorial logging back first. |
Easy |
5.2 mi |
40:00 |
7:44 |
|
| 6/4/2013 |
Run |
summer hills |
Hill |
3.0 mi |
23:00 |
7:37 |
|
| 6/5/2013 |
Run |
13th mulino back township |
Easy |
5.5 mi |
40:00 |
7:16 |
|
| 6/6/2013 |
Run |
P.E to cross walk |
short fast burst |
0.5 mi |
3:00 |
6:23 |
|
| 6/6/2013 |
Run |
holly to ferry |
Long |
7.0 mi |
53:00 |
7:33 |
|
| 6/6/2013 |
Run |
7 new neighborhood laps |
Long |
5.6 mi |
40:00 |
7:08 |
|
| 6/7/2013 |
Run |
baker prarie to high school |
Recovery |
1.9 mi |
14:00 |
7:32 |
|
| 6/8/2013 |
Run |
sunny hills |
Hill |
5.0 mi |
40:00 |
8:05 |
|
| 6/8/2013 |
Run |
Wait Park 5k fun run |
Race |
5.0 km |
19:29 |
6:17 |
|
| 6/9/2013 |
Run |
portland hawthorne bridge route |
Easy |
3.1 mi |
25:00 |
8:09 |
|
| 6/10/2013 |
Run |
birch 22nd back holly |
Recovery |
7.0 mi |
57:00 |
8:08 |
|
| 6/11/2013 |
Run |
mulino back township |
Easy |
5.7 mi |
42:00 |
7:23 |
|
| 6/12/2013 |
Run |
baker praire logging road |
Easy |
1.8 mi |
14:00 |
7:45 |
|
| 6/13/2013 |
Run |
school home June |
Easy |
3.2 mi |
25:00 |
7:54 |
|
| 6/15/2013 |
Run |
holly territorial locust to redwood |
Fartlek |
3.2 mi |
25:00 |
7:54 |
|
| 6/16/2013 |
Run |
around neiborhood laps |
Tempo |
4.6 mi |
35:00 |
7:33 |
|
| 6/17/2013 |
Run |
laps around neiborhood |
Tempo |
1.2 mi |
7:00 |
6:06 |
|
| 6/18/2013 |
Run |
short neiborhood laps |
Tempo |
2.1 mi |
12:58 |
6:07 |
|
| 6/19/2013 |
Run |
pine territorial back holly |
Easy |
6.3 mi |
45:00 |
7:12 |
|
| 6/20/2013 |
Run |
high school bark |
Recovery |
0.8 mi |
6:00 |
7:30 |
|
| 6/20/2013 |
Run |
high school laps |
Tempo |
2.0 mi |
11:33 |
5:47 |
|
| 6/21/2013 |
Run |
Ocean park beach run |
medium |
4.2 mi |
30:00 |
7:12 |
|
| 6/22/2013 |
Run |
Beach to Chowder 5k Longbeach, WA |
Race |
5.0 km |
19:37 |
6:19 |
|
| 6/23/2013 |
Run |
Fred meyer home |
Tempo |
2.5 mi |
17:20 |
7:02 |
|
| 6/24/2013 |
Run |
holly 22nd back locust |
Fartlek |
4.8 mi |
35:00 |
7:22 |
|
| 6/25/2013 |
Run |
warm up and cool down |
warm-up |
1.3 mi |
12:00 |
9:14 |
|
| 6/25/2013 |
Run |
high school mile and a half |
Race |
1.5 mi |
8:39 |
5:46 |
|
| 6/25/2013 |
Run |
5 barks |
Fartlek |
3.9 mi |
28:00 |
7:17 |
|
| 6/26/2013 |
Run |
township mulino back 13th june |
Easy |
5.5 mi |
40:00 |
7:19 |
|
| 6/27/2013 |
Run |
warm up/ cool down |
warm-up |
1.4 mi |
11:00 |
7:42 |
|
| 6/27/2013 |
Run |
7k Lydiards |
Tempo |
7.0 km |
30:00 |
6:54 |
|
| 6/28/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 6/28/2013 |
Run |
Eco park trail |
Tempo |
3.1 mi |
23:00 |
7:33 |
|
| 6/29/2013 |
Run |
casto hill |
Hill |
1.2 mi |
9:00 |
7:30 |
|
| 6/30/2013 |
Run |
1 lap |
Recovery |
0.3 mi |
2:00 |
7:09 |
|
| 7/1/2013 |
Run |
N ivy locust back holly |
medium |
4.6 mi |
35:00 |
7:33 |
|
| 7/3/2013 |
Run |
shalishan drive end from beach house |
medium |
2.5 mi |
19:00 |
7:31 |
|
| 7/4/2013 |
Run |
Fourth of July run |
medium |
1.9 mi |
14:00 |
7:32 |
|
| 7/5/2013 |
Run |
salishan drive to end |
Tempo |
2.4 mi |
18:00 |
7:36 |
|
| 7/6/2013 |
Run |
shalishan drive to church house |
medium |
0.5 mi |
4:00 |
7:42 |
|
| 7/7/2013 |
Run |
Knights bridge to barlow back |
Easy |
5.3 mi |
45:00 |
8:29 |
|
| 7/8/2013 |
Run |
birch 22nd back holly elm |
medium |
5.2 mi |
39:00 |
7:27 |
|
| 7/9/2013 |
Run |
1k repeats 4 times |
Tempo |
4.0 km |
13:54 |
5:36 |
|
| 7/9/2013 |
Run |
warm up .5 k |
Tempo |
0.5 mi |
3:30 |
7:00 |
|
| 7/10/2013 |
Run |
2nd pine territorial back locust |
Easy |
4.9 mi |
35:00 |
7:12 |
|
| 7/11/2013 |
Run |
Hill circuit 6 on each |
Hill |
4.9 mi |
38:00 |
7:45 |
|
| 7/11/2013 |
Run |
thrift way to christians |
Easy |
0.8 mi |
6:00 |
7:30 |
|
| 7/12/2013 |
Run |
13th ivy back 2nd |
Easy |
3.2 mi |
25:00 |
7:57 |
|
| 7/13/2013 |
Run |
Jeanies breakfast run |
Tempo |
4.6 mi |
35:00 |
7:42 |
|
| 7/14/2013 |
Run |
trail to eco park territorial locust to church |
Easy |
4.3 mi |
34:00 |
8:00 |
|
| 7/15/2013 |
Run |
Holly territorial back birch cedar |
medium |
3.1 mi |
24:00 |
7:42 |
|
| 7/16/2013 |
Run |
7 Partner 600's on track |
Tempo |
4.2 km |
16:00 |
6:08 |
|
| 7/16/2013 |
Run |
warm up and cool down 600s |
warm-up |
1.0 mi |
8:00 |
7:42 |
|
| 7/18/2013 |
Run |
pala out and back laps |
Tempo |
6.1 mi |
40:00 |
6:35 |
|
| 7/19/2013 |
Run |
pala fitness center treadmill |
Easy |
3.0 mi |
25:00 |
8:20 |
|
| 7/20/2013 |
Run |
adams rd to top and back |
Hill |
3.1 mi |
25:00 |
7:58 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 7/22/2013 |
Run |
arrowyo river bed |
Easy |
2.3 mi |
17:00 |
7:30 |
|
| 7/23/2013 |
Run |
mile and 1 half test at valley center track |
Race |
1.5 mi |
9:08 |
6:06 |
|
| 7/24/2013 |
Run |
carlsbad run to nuclear plant |
Tempo |
3.6 mi |
28:00 |
7:45 |
|