| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 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 |
|
| 1/5/2014 |
Run |
4.5 laps George Fox track |
medium |
1.1 mi |
7:15 |
6:29 |
|
| 10/19/2011 |
Run |
wood |
Race |
2000.0 m |
8:03 |
6:29 |
|
| 1/9/2014 |
Run |
8x 400s |
Tempo |
2.0 mi |
13:00 |
6:30 |
|
| 1/27/2018 |
Run |
cool down/ 3x200s |
Recovery |
1.0 mi |
6:30 |
6:30 |
|
| 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 |
|
| 10/11/2011 |
Run |
waluga jr. high |
Easy |
2000.0 m |
8:08 |
6:33 |
|
| 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 |
|
| 1/1/2014 |
Run |
2 neiborhood laps |
medium |
1.1 mi |
7:30 |
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 |
|
| 1/16/2018 |
Run |
warm up 50/50s 500m/400m/300m |
Interval |
4.2 mi |
28:00 |
6:37 |
|
| 4/22/2013 |
Run |
mulino with dane |
Easy |
1.9 mi |
12:30 |
6:37 |
|
| 10/27/2011 |
Run |
mollala river |
Race |
2000.0 m |
8:17 |
6:40 |
|
| 12/11/2012 |
Run |
3 laps |
Easy |
0.8 mi |
5:00 |
6:40 |
|
| 5/29/2013 |
Run |
neiborhood run |
Recovery |
1.4 mi |
9:00 |
6:40 |
|
| 1/16/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/13/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/14/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/18/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 2/19/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:40 |
6:40 |
|
| 1/4/2018 |
Run |
1min 2, 3, 4, 5, 4, 3, 2, 1 with 2 min recovery between +warmup |
Interval |
6.9 mi |
46:00 |
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 |
|
| 1/3/2018 |
Run |
Baker to 31st |
Easy |
6.9 mi |
46:30 |
6:45 |
|
| 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 |
|
| 9/29/2011 |
Run |
mollala river |
Race |
2000.0 m |
8:30 |
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 |
|
| 10/23/2012 |
Run |
around school |
Tempo |
3.5 mi |
24:00 |
6:52 |
|
| 10/2/2013 |
Run |
warm up/ cool down Mollala race |
warm-up |
3.5 mi |
24:00 |
6:52 |
|
| 1/23/2018 |
Run |
20 min run 5min tempo 3min 1 min then 200 120 100 |
Tempo |
7.4 mi |
50:43 |
6:54 |
|
| 4/3/2014 |
Run |
To wait park back grant |
Easy |
2.9 mi |
20:00 |
6:54 |
|
| 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 |
|
| 3/7/2014 |
Run |
30 Minute Out and Back |
Tempo |
8.2 mi |
56:32 |
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 |
|
| 1/1/2018 |
Run |
River front |
Easy |
6.5 mi |
45:00 |
6:56 |
|
| 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 |
|
| 4/3/2013 |
Run |
school lap |
Tempo |
0.7 mi |
5:00 |
6:57 |
|
| 10/3/2013 |
Run |
Ivy Locust 31st back holly |
Long |
6.5 mi |
45:00 |
6:58 |
|
| 1/2/2018 |
Run |
Run with Dennis |
Easy |
4.6 mi |
32:00 |
6:58 |
|
| 8/9/2013 |
Run |
township logging road back 13th |
medium |
4.3 mi |
30:00 |
6:58 |
|
| 2/16/2018 |
Run |
Warm up for conference 800m prelims |
warm-up |
2.2 mi |
15:12 |
6:59 |
|
| 4/16/2013 |
Run |
township logging road 13th back |
Tempo |
4.3 mi |
30:00 |
6:59 |
|
| 1/26/2018 |
Run |
warm up @UW |
warm-up |
1.5 mi |
10:41 |
6:59 |
|
| 9/24/2013 |
Run |
22nd back holly |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 3/12/2013 |
Run |
out back ivy to territorial |
Tempo |
4.9 mi |
34:00 |
7:00 |
|
| 7/9/2013 |
Run |
warm up .5 k |
Tempo |
0.5 mi |
3:30 |
7:00 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 10/16/2013 |
Run |
lake oswego warm ups |
warm-up |
2.0 mi |
14:00 |
7:00 |
|
| 1/13/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/14/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/21/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/22/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/24/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/27/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 1/28/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 1/29/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/3/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/4/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/24/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/25/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/27/2014 |
Run |
12 laps 50 meter jogs |
Tempo |
3.0 mi |
21:00 |
7:00 |
|
| 2/28/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 3/4/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:45 |
7:00 |
|
| 3/7/2014 |
Run |
1 warm up lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 2/11/2018 |
Run |
1 mile race warm up at dempsey |
warm-up |
2.0 mi |
14:00 |
7:00 |
|
| 6/23/2013 |
Run |
Fred meyer home |
Tempo |
2.5 mi |
17:20 |
7:02 |
|
| 12/4/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:00 |
7:02 |
|
| 12/8/2013 |
Run |
1 neiborhood lap |
medium |
0.6 mi |
4:00 |
7:02 |
|
| 1/2/2014 |
Run |
1 neiborhood lap |
Tempo |
0.6 mi |
4:00 |
7:02 |
|
| 10/5/2011 |
Run |
Rowe middle school |
Race |
3000.0 m |
13:05 |
7:02 |
|
| 1/2/2018 |
Run |
5x200 5x300 5x200 warm up cool down |
Interval |
4.3 mi |
30:00 |
7:02 |
|
| 9/13/2013 |
Run |
2nd redwood back township |
Easy |
3.1 mi |
22:00 |
7:02 |
|
| 8/14/2013 |
Run |
millbrookes beach 30 out and back north |
Long |
8.3 mi |
58:40 |
7:03 |
|
| 4/3/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
8:35 |
7:03 |
|
| 8/23/2013 |
Run |
north pines back 10th |
Easy |
3.6 mi |
25:00 |
7:03 |
|
| 8/16/2013 |
Run |
north ivy 22nd back holly |
Easy |
4.5 mi |
32:00 |
7:03 |
|
| 4/1/2014 |
Run |
5.25 barks with Dennis |
Easy |
5.3 km |
23:00 |
7:04 |
|
| 8/19/2013 |
Run |
5k lydiards |
medium |
3.1 mi |
22:00 |
7:04 |
|
| 3/1/2014 |
Run |
99E back Anderson |
Long |
6.4 mi |
45:00 |
7:05 |
|