| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 4/18/2012 |
Run |
rosemont ridge |
Race |
1500.0 m |
5:35 |
6:00 |
 |
| 2/5/2013 |
Run |
university of portland xc |
Race |
1500.0 m |
5:35 |
6:00 |
|
| 5/30/2013 |
Run |
School Mile Run 3rd trimester |
Race |
1.0 mi |
5:35 |
5:35 |
|
| 4/13/2013 |
Run |
Neiborhood Mile |
Race |
1.0 mi |
5:41 |
5:41 |
|
| 2/12/2013 |
Run |
university of portland xc |
Race |
1.0 mi |
5:54 |
5:54 |
|
| 11/18/2012 |
Run |
church thriftway |
Easy |
0.8 mi |
6:00 |
7:25 |
|
| 3/24/2013 |
Run |
salishan fugitive 2 |
short fast burst |
1.0 mi |
6:00 |
5:50 |
|
| 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 |
harvest trail 1 lap |
Recovery |
0.8 mi |
6:00 |
7:48 |
|
| 3/19/2014 |
Run |
cool down from race |
warm-up |
0.6 mi |
6:00 |
9:23 |
|
| 5/23/2013 |
Run |
mile run track |
Tempo |
1.0 mi |
6:01 |
6:01 |
|
| 4/19/2013 |
Run |
taft high 80 second laps |
Tempo |
1.3 mi |
6:20 |
5:04 |
|
| 3/25/2013 |
Run |
salishan fugitive 3 |
short fast burst |
1.1 mi |
6:30 |
5:49 |
|
| 1/27/2018 |
Run |
cool down/ 3x200s |
Recovery |
1.0 mi |
6:30 |
6:30 |
|
| 1/26/2018 |
Run |
dmr cool down |
Recovery |
0.9 mi |
6:57 |
7:28 |
|
| 12/13/2012 |
Run |
3 laps |
Easy |
0.8 mi |
7:00 |
9:20 |
|
| 6/17/2013 |
Run |
laps around neiborhood |
Tempo |
1.2 mi |
7:00 |
6:06 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 9/23/2013 |
Run |
cool down 13th back Elm |
Recovery |
0.9 mi |
7:00 |
8:15 |
|
| 10/4/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:00 |
7:32 |
|
| 10/19/2013 |
Run |
2 laps around neiborhood |
Tempo |
1.1 mi |
7:00 |
6:09 |
|
| 11/11/2013 |
Run |
warm up for workout |
warm-up |
1400.0 m |
7:00 |
8:03 |
|
| 3/24/2014 |
Run |
pacific city run |
Hill |
0.7 mi |
7:00 |
10:09 |
|
| 1/5/2014 |
Run |
4.5 laps George Fox track |
medium |
1.1 mi |
7:15 |
6:29 |
|
| 4/10/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
7:19 |
6:00 |
|
| 9/12/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:30 |
8:04 |
|
| 10/11/2013 |
Run |
warm up/ cool down for lydiards |
warm-up |
1.1 mi |
7:30 |
7:09 |
|
| 1/1/2014 |
Run |
2 neiborhood laps |
medium |
1.1 mi |
7:30 |
6:35 |
|
| 7/16/2013 |
Run |
warm up and cool down 600s |
warm-up |
1.0 mi |
8:00 |
7:42 |
|
| 11/11/2013 |
Run |
500, 400, 300, repeats |
Tempo |
2400.0 m |
8:00 |
5:22 |
|
| 12/4/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:00 |
7:02 |
|
| 12/15/2013 |
Run |
1 mile around ackerman track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 1/25/2018 |
Run |
warmup for trainers room |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 10/19/2011 |
Run |
wood |
Race |
2000.0 m |
8:03 |
6:29 |
|
| 10/11/2011 |
Run |
waluga jr. high |
Easy |
2000.0 m |
8:08 |
6:33 |
|
| 11/5/2013 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:10 |
5:27 |
|
| 10/27/2011 |
Run |
mollala river |
Race |
2000.0 m |
8:17 |
6:40 |
|
| 2/25/2014 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:17 |
5:32 |
|
| 9/2/2013 |
Run |
400 600 800 600 400 meters |
Tempo |
2800.0 m |
8:25 |
4:51 |
|
| 4/13/2013 |
Run |
2 neibor hood laps |
warm-up |
1.2 mi |
8:26 |
6:55 |
|
| 9/29/2011 |
Run |
mollala river |
Race |
2000.0 m |
8:30 |
6:51 |
|
| 11/7/2013 |
Run |
harvest laps |
Recovery |
1.1 mi |
8:30 |
8:06 |
|
| 12/28/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:30 |
7:28 |
|
| 4/3/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
8:35 |
7:03 |
|
| 6/25/2013 |
Run |
high school mile and a half |
Race |
1.5 mi |
8:39 |
5:46 |
|
| 5/29/2013 |
Run |
neiborhood run |
Recovery |
1.4 mi |
9:00 |
6:40 |
|
| 6/29/2013 |
Run |
casto hill |
Hill |
1.2 mi |
9:00 |
7:30 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|
| 11/10/2013 |
Run |
2 easy harvest laps |
Recovery |
1.6 mi |
9:00 |
5:44 |
|
| 7/23/2013 |
Run |
mile and 1 half test at valley center track |
Race |
1.5 mi |
9:08 |
6:06 |
|
| 1/28/2018 |
Run |
warm up for pacing |
warm-up |
1.2 mi |
9:11 |
7:39 |
|
| 9/8/2013 |
Run |
warm-up for mile |
warm-up |
1.4 mi |
9:30 |
6:42 |
|
| 3/21/2014 |
Run |
1000s on track with dean |
Interval |
3000.0 m |
9:44 |
5:14 |
|
| 11/17/2012 |
Run |
home |
Tempo |
1.3 mi |
10:00 |
7:42 |
|
| 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 |
|
| 3/14/2014 |
Run |
1200 1000 800 400 |
Interval |
3000.0 m |
10:00 |
5:22 |
|
| 3/3/2013 |
Run |
stair laps |
Hill |
1.3 mi |
10:39 |
8:08 |
|
| 1/26/2018 |
Run |
warm up @UW |
warm-up |
1.5 mi |
10:41 |
6:59 |
|
| 9/10/2013 |
Run |
Fern Hill xc Cross over meet |
Race |
3.0 km |
10:44 |
5:46 |
|
| 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 |
|
| 2/18/2014 |
Run |
3k time trial on track |
Race |
3.0 km |
10:54 |
5:51 |
|
| 6/27/2013 |
Run |
warm up/ cool down |
warm-up |
1.4 mi |
11:00 |
7:42 |
|
| 2/17/2018 |
Run |
warm up for conference 800m final |
warm-up |
1.1 mi |
11:02 |
9:47 |
|
| 9/4/2013 |
Run |
canby invitational meet 3k |
Race |
3.0 km |
11:05 |
5:57 |
|
| 6/20/2013 |
Run |
high school laps |
Tempo |
2.0 mi |
11:33 |
5:47 |
|
| 11/21/2012 |
Run |
around 2 |
Tempo |
1.5 mi |
11:35 |
7:32 |
|
| 4/27/2013 |
Run |
bark dust 3k |
Race |
3.0 km |
11:40 |
6:16 |
|
| 1/27/2018 |
Run |
open 800m warm up |
warm-up |
1.6 mi |
11:43 |
7:17 |
|
| 8/22/2013 |
Run |
mollalla river state park 3k |
Tempo |
3.0 km |
11:45 |
6:19 |
|
| 10/26/2012 |
Run |
fred meyer down town |
Easy |
1.4 mi |
12:00 |
8:28 |
|
| 4/19/2013 |
Run |
taft high warm up/cool down |
warm-up |
1.4 mi |
12:00 |
8:28 |
|
| 6/25/2013 |
Run |
warm up and cool down |
warm-up |
1.3 mi |
12:00 |
9:14 |
|
| 9/12/2013 |
Run |
N grant back birch |
Tempo |
4000.0 m |
12:00 |
4:50 |
|
| 9/15/2013 |
Run |
2 harvest laps |
Easy |
1.6 mi |
12:00 |
7:30 |
|
| 10/8/2013 |
Run |
Indian file run by pond |
Tempo |
1.7 mi |
12:00 |
7:14 |
|
| 10/23/2013 |
Run |
warm up/ cool down districts |
warm-up |
1.4 mi |
12:00 |
8:24 |
|
| 2/6/2014 |
Run |
To eco park and back |
warm-up |
1.5 mi |
12:00 |
8:00 |
|
| 3/14/2014 |
Run |
run to ackerman |
Easy |
1.3 mi |
12:00 |
8:58 |
|
| 3/22/2014 |
Run |
around canby |
Easy |
1.6 mi |
12:00 |
7:22 |
|
| 4/11/2014 |
Run |
To ackerman and back 2 |
warm-up |
2.0 mi |
12:00 |
6:08 |
|
| 2/19/2013 |
Run |
xc university of portland |
Race |
3.0 km |
12:09 |
6:32 |
|
| 8/26/2013 |
Run |
3x 1200 m |
Tempo |
3600.0 m |
12:14 |
5:29 |
|
| 4/22/2013 |
Run |
mulino with dane |
Easy |
1.9 mi |
12:30 |
6:37 |
|
| 2/4/2014 |
Run |
1200 M repeats |
Tempo |
2.0 mi |
12:45 |
6:23 |
|
| 6/18/2013 |
Run |
short neiborhood laps |
Tempo |
2.1 mi |
12:58 |
6:07 |
|
| 11/23/2012 |
Run |
around neibor hood 2 |
Tempo |
1.6 mi |
13:00 |
8:14 |
|
| 1/9/2014 |
Run |
8x 400s |
Tempo |
2.0 mi |
13:00 |
6:30 |
|
| 2/19/2014 |
Run |
3 neiborhood laps |
Easy |
1.7 mi |
13:00 |
7:37 |
|
| 3/21/2014 |
Run |
warm up and cool down from 1000s |
warm-up |
2800.0 m |
13:00 |
7:29 |
|
| 10/5/2011 |
Run |
Rowe middle school |
Race |
3000.0 m |
13:05 |
7:02 |
|
| 12/29/2013 |
Run |
mollalla river state park 3k broke down |
medium |
1.9 mi |
13:12 |
7:06 |
|
| 3/6/2013 |
Run |
1200m x 3 xc |
Race |
3600.0 m |
13:19 |
5:58 |
|
| 7/9/2013 |
Run |
1k repeats 4 times |
Tempo |
4.0 km |
13:54 |
5:36 |
|
| 6/7/2013 |
Run |
baker prarie to high school |
Recovery |
1.9 mi |
14:00 |
7:32 |
|
| 6/12/2013 |
Run |
baker praire logging road |
Easy |
1.8 mi |
14:00 |
7:45 |
|
| 7/4/2013 |
Run |
Fourth of July run |
medium |
1.9 mi |
14:00 |
7:32 |
|
| 8/15/2013 |
Run |
bush park warm ups |
warm-up |
1.7 mi |
14:00 |
8:20 |
|