| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 2/13/2018 |
Run |
3x3 minute tempo followed by 3x200s |
Tempo |
7.0 mi |
50:49 |
7:16 |
 |
| 8/9/2013 |
Run |
4 barks |
Easy |
2.8 mi |
22:00 |
8:00 |
|
| 3/17/2014 |
Run |
4 laps at goal pace |
Interval |
1.0 mi |
4:50 |
4:50 |
|
| 1/5/2014 |
Run |
4.5 laps George Fox track |
medium |
1.1 mi |
7:15 |
6:29 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 3/14/2014 |
Run |
400 m at end of workout |
Race |
400.0 m |
1:03 |
4:14 |
|
| 9/5/2013 |
Run |
4k around barks |
Recovery |
4.0 km |
17:00 |
6:51 |
|
| 4/2/2014 |
Run |
4x4 relay split @ wilsonville rex putnium |
Race |
400.0 m |
1:00 |
4:02 |
|
| 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 |
|
| 3/3/2014 |
Run |
5, 200s 5 300s 1 400 5 300s 5 200s |
Tempo |
5400.0 m |
24:00 |
7:10 |
|
| 4/1/2014 |
Run |
5.25 barks with Dennis |
Easy |
5.3 km |
23:00 |
7:04 |
|
| 1/19/2018 |
Run |
50/50 for 1200m 1 Broken 600m 3x300m |
Interval |
4.3 mi |
|
|
|
| 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 |
|
| 1/2/2018 |
Run |
5x200 5x300 5x200 warm up cool down |
Interval |
4.3 mi |
30:00 |
7:02 |
|
| 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 |
|
| 4/4/2014 |
Run |
8 hills on each 16 all together |
Hill |
6.2 mi |
50:00 |
8:06 |
|
| 1/26/2018 |
Run |
800m leg in DMR @UW invitational |
Race |
800.0 m |
1:58 |
3:58 |
|
| 1/9/2014 |
Run |
8x 400s |
Tempo |
2.0 mi |
13:00 |
6:30 |
|
| 3/1/2014 |
Run |
99E back Anderson |
Long |
6.4 mi |
45:00 |
7:05 |
|
| 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 |
|
| 4/5/2014 |
Run |
Anderson rd back 99E |
Long |
6.9 mi |
1:00:00 |
8:46 |
|
| 8/10/2013 |
Run |
anderson road |
Long |
6.9 mi |
50:00 |
7:15 |
|
| 11/21/2012 |
Run |
around 2 |
Tempo |
1.5 mi |
11:35 |
7:32 |
|
| 7/28/2013 |
Run |
around anaheim |
Tempo |
3.6 mi |
26:00 |
7:13 |
|
| 3/22/2014 |
Run |
around canby |
Easy |
1.6 mi |
12:00 |
7:22 |
|
| 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 |
|
| 11/23/2012 |
Run |
around neibor hood 2 |
Tempo |
1.6 mi |
13:00 |
8:14 |
|
| 12/5/2012 |
Run |
around neibor hood 3 |
Fartlek |
1.8 mi |
15:00 |
8:35 |
|
| 11/12/2012 |
Run |
around neiborhood |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 6/16/2013 |
Run |
around neiborhood laps |
Tempo |
4.6 mi |
35:00 |
7:33 |
|
| 10/23/2012 |
Run |
around school |
Tempo |
3.5 mi |
24:00 |
6:52 |
|
| 10/25/2013 |
Run |
around the block |
Tempo |
0.8 mi |
4:13 |
5:21 |
|
| 10/25/2012 |
Run |
around town |
Long |
4.5 mi |
45:00 |
9:57 |
|
| 6/26/2012 |
Run |
around town 2 |
Long |
4.5 mi |
42:00 |
9:23 |
|
| 11/16/2012 |
Run |
around town 3 |
Easy |
2.8 mi |
25:00 |
8:49 |
|
| 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 |
|
| 2/9/2018 |
Run |
Ash Creek Orchard Loop |
Easy |
3.0 mi |
22:54 |
7:35 |
|
| 2/12/2018 |
Run |
Ash Creek Orchard Loop full |
Easy |
5.5 mi |
40:08 |
7:21 |
|
| 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 |
|
| 10/29/2012 |
Run |
baker prairie to high school |
Easy |
2.7 mi |
20:00 |
7:33 |
|
| 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 |
|
| 1/3/2018 |
Run |
Baker to 31st |
Easy |
6.9 mi |
46:30 |
6:45 |
|
| 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 |
|
| 3/4/2014 |
Run |
Birch Territorial Holly to High school |
Easy |
3.8 mi |
35:00 |
9:10 |
|
| 12/9/2013 |
Run |
Birch to 13th Ave back holly |
Easy |
3.7 mi |
30:00 |
8:14 |
|
| 2/26/2014 |
Run |
birch to territorial back holly |
Recovery |
3.8 mi |
30:00 |
7:52 |
|
| 3/13/2014 |
Run |
Blount back mulino |
Long |
6.6 mi |
50:00 |
7:37 |
|
| 1/9/2018 |
Run |
Broken 600s 50/50s with 20 min run |
Interval |
6.9 mi |
44:07 |
6:24 |
|
| 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 |
|
| 5/3/2012 |
Run |
canby |
Race |
400.0 m |
1:08 |
4:34 |
|
| 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 |
|
| 9/14/2013 |
Run |
casto Hill x 3 |
Hill |
3.0 mi |
22:27 |
7:29 |
|
| 4/28/2013 |
Run |
cedar birch dahlia holly territorial back birch |
Easy |
5.3 mi |
39:00 |
7:23 |
|
| 1/7/2018 |
Run |
Church street |
Recovery |
4.5 mi |
35:00 |
7:46 |
|
| 11/18/2012 |
Run |
church thriftway |
Easy |
0.8 mi |
6:00 |
7:25 |
|
| 1/10/2018 |
Run |
Circuit with 20 min run |
short fast burst |
3.8 mi |
28:00 |
7:19 |
|
| 1/24/2018 |
Run |
Circuit with 20 min run |
Easy |
4.1 mi |
31:12 |
7:39 |
|
| 2/7/2018 |
Run |
circuit with 30 min run |
medium |
4.8 mi |
34:46 |
7:18 |
|
| 11/10/2012 |
Run |
clackamas college track |
Tempo |
3.0 mi |
25:00 |
8:20 |
|
| 9/23/2013 |
Run |
cool down 13th back Elm |
Recovery |
0.9 mi |
7:00 |
8:15 |
|
| 2/11/2018 |
Run |
cool down after mile on turf |
Easy |
0.4 mi |
3:45 |
9:53 |
|
| 2/16/2018 |
Run |
cool down after race |
Recovery |
2.4 mi |
18:26 |
7:41 |
|
| 3/7/2014 |
Run |
cool down around bark |
Easy |
0.5 mi |
4:00 |
8:20 |
|
| 2/25/2014 |
Run |
cool down bark |
Recovery |
1.0 km |
5:00 |
8:03 |
|
| 3/3/2014 |
Run |
cool down bark |
Easy |
1.0 km |
5:00 |
8:03 |
|
| 3/5/2014 |
Run |
cool down bark |
Easy |
1.0 km |
5:00 |
8:03 |
|
| 3/19/2014 |
Run |
cool down from race |
warm-up |
0.6 mi |
6:00 |
9:23 |
|
| 4/2/2014 |
Run |
Cool down with Dennis |
Easy |
3.8 mi |
30:00 |
7:57 |
|
| 1/27/2018 |
Run |
cool down/ 3x200s |
Recovery |
1.0 mi |
6:30 |
6:30 |
|
| 11/8/2012 |
Run |
cow hill |
Hill |
4.6 mi |
35:00 |
7:34 |
|