| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 11/19/2012 |
Run |
|
Tempo |
2.0 mi |
15:00 |
7:30 |
 |
| 2/14/2018 |
Bike |
|
Easy |
5.0 mi |
20:00 |
4:00 |
|
| 9/28/2013 |
Run |
@ KahNeeTah vs madras invitational |
Race |
5.0 km |
18:47 |
6:03 |
|
| 9/18/2013 |
Run |
1 2 3 4 4 3 2 1 minutes cruise |
Tempo |
5.5 km |
20:00 |
5:52 |
|
| 10/21/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:30 |
8:03 |
|
| 10/29/2013 |
Run |
1 and 3/4 a lap |
warm-up |
700.0 m |
3:00 |
6:54 |
|
| 10/18/2013 |
Run |
1 bark |
Tempo |
1.0 km |
3:40 |
5:55 |
|
| 6/30/2013 |
Run |
1 lap |
Recovery |
0.3 mi |
2:00 |
7:09 |
|
| 4/4/2014 |
Run |
1 lap around neiborhood |
Easy |
0.6 mi |
5:00 |
8:47 |
|
| 8/23/2013 |
Run |
1 lap around track |
Tempo |
0.3 mi |
1:07 |
4:28 |
|
| 12/15/2013 |
Run |
1 mile around ackerman track |
Easy |
1.0 mi |
8:00 |
8:00 |
|
| 2/11/2018 |
Run |
1 Mile heat 2 @ UW Open |
Race |
1.0 mi |
4:29 |
4:30 |
|
| 2/11/2018 |
Run |
1 mile race warm up at dempsey |
warm-up |
2.0 mi |
14:00 |
7:00 |
|
| 12/8/2013 |
Run |
1 neiborhood lap |
medium |
0.6 mi |
4:00 |
7:02 |
|
| 12/30/2013 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 1/2/2014 |
Run |
1 neiborhood lap |
Tempo |
0.6 mi |
4:00 |
7:02 |
|
| 1/3/2014 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 1/4/2014 |
Run |
1 neiborhood lap |
Easy |
0.6 mi |
4:30 |
7:54 |
|
| 3/7/2014 |
Run |
1 warm up lap |
warm-up |
0.3 mi |
1:45 |
7:00 |
|
| 3/10/2014 |
Run |
1 warm up lap |
Easy |
0.3 mi |
2:00 |
8:00 |
|
| 11/5/2013 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:10 |
5:27 |
|
| 2/25/2014 |
Run |
1.5 mile around track |
Race |
1.5 mi |
8:17 |
5:32 |
|
| 12/10/2013 |
Run |
10 lap interval workout |
Tempo |
2.5 mi |
17:00 |
6:48 |
|
| 1/13/2018 |
Run |
1000m @Dempsy Indoor UW Preview |
Race |
1.0 km |
2:32 |
4:05 |
|
| 10/4/2013 |
Run |
1000s break down at ackerman track |
Tempo |
6000.0 m |
20:00 |
5:22 |
|
| 3/21/2014 |
Run |
1000s on track with dean |
Interval |
3000.0 m |
9:44 |
5:14 |
|
| 9/23/2013 |
Run |
10x 500s on barks |
Tempo |
6.0 km |
22:00 |
5:55 |
|
| 9/16/2013 |
Run |
11k Lydiards |
Tempo |
11.0 km |
43:58 |
6:26 |
|
| 4/11/2014 |
Run |
12 400s drop 1 second every 2 |
Interval |
4800.0 m |
14:30 |
4:52 |
|
| 2/27/2014 |
Run |
12 laps 50 meter jogs |
Tempo |
3.0 mi |
21:00 |
7:00 |
|
| 1/30/2018 |
Run |
12 min tempo on run with Tyler Broken 1k 400m and cool down |
Tempo |
10.5 mi |
1:07:00 |
6:23 |
|
| 3/14/2014 |
Run |
1200 1000 800 400 |
Interval |
3000.0 m |
10:00 |
5:22 |
|
| 2/4/2014 |
Run |
1200 M repeats |
Tempo |
2.0 mi |
12:45 |
6:23 |
|
| 3/12/2014 |
Run |
1200 M repeats |
Interval |
4800.0 m |
16:00 |
5:22 |
|
| 3/6/2013 |
Run |
1200m x 3 xc |
Race |
3600.0 m |
13:19 |
5:58 |
|
| 7/12/2013 |
Run |
13th ivy back 2nd |
Easy |
3.2 mi |
25:00 |
7:57 |
|
| 10/24/2013 |
Run |
13th logging road back township |
Easy |
4.3 mi |
33:00 |
7:38 |
|
| 2/22/2014 |
Run |
13th Molino back haines |
medium |
5.4 mi |
45:00 |
8:23 |
|
| 6/5/2013 |
Run |
13th mulino back township |
Easy |
5.5 mi |
40:00 |
7:16 |
|
| 8/28/2013 |
Run |
13th teakwood back township |
Easy |
3.9 mi |
30:00 |
7:44 |
|
| 2/21/2014 |
Run |
13th to gun range |
Easy |
2.6 mi |
22:00 |
8:20 |
|
| 1/17/2014 |
Run |
13th to logging road back township |
Easy |
3.9 mi |
34:00 |
8:50 |
|
| 8/28/2013 |
Run |
13th to mulino back township |
Easy |
5.2 mi |
37:00 |
7:11 |
|
| 3/14/2013 |
Run |
13th to redwood back 3rd |
Tempo |
3.8 mi |
24:57 |
6:35 |
|
| 3/10/2014 |
Run |
1500 meter Canby High Track |
Race |
1500.0 m |
4:50 |
5:12 |
|
| 4/2/2014 |
Run |
1500 meters @ wilsonville rex putnum |
Race |
1500.0 m |
4:39 |
5:00 |
|
| 3/19/2014 |
Run |
1500m Canby vs David Douglas |
Race |
1500.0 m |
4:59 |
5:21 |
|
| 10/11/2013 |
Run |
15k lydiard first sub 60 |
Tempo |
15.0 km |
59:20 |
6:22 |
|
| 3/3/2013 |
Run |
1k |
Easy |
0.6 mi |
4:48 |
7:30 |
|
| 7/9/2013 |
Run |
1k repeats 4 times |
Tempo |
4.0 km |
13:54 |
5:36 |
|
| 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 |
|
| 11/10/2013 |
Run |
2 easy harvest laps |
Recovery |
1.6 mi |
9:00 |
5:44 |
|
| 9/15/2013 |
Run |
2 harvest laps |
Easy |
1.6 mi |
12:00 |
7:30 |
|
| 10/7/2013 |
Run |
2 lap warm up |
Tempo |
0.5 mi |
4:00 |
8:00 |
|
| 10/14/2013 |
Run |
2 lap warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 10/25/2013 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 11/5/2013 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/18/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/25/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 2/27/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 3/20/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 10/19/2013 |
Run |
2 laps around neiborhood |
Tempo |
1.1 mi |
7:00 |
6:09 |
|
| 4/3/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
8:35 |
7:03 |
|
| 4/10/2013 |
Run |
2 neibor hood laps |
Tempo |
1.2 mi |
7:19 |
6:00 |
|
| 4/13/2013 |
Run |
2 neibor hood laps |
warm-up |
1.2 mi |
8:26 |
6:55 |
|
| 12/4/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:00 |
7:02 |
|
| 12/28/2013 |
Run |
2 neiborhood laps |
Easy |
1.1 mi |
8:30 |
7:28 |
|
| 1/1/2014 |
Run |
2 neiborhood laps |
medium |
1.1 mi |
7:30 |
6:35 |
|
| 1/8/2014 |
Run |
2 PE laps |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 3/3/2014 |
Run |
20 100 meter shag off each 200 ect. |
Recovery |
1000.0 m |
5:30 |
8:52 |
|
| 1/23/2018 |
Run |
20 min run 5min tempo 3min 1 min then 200 120 100 |
Tempo |
7.4 mi |
50:43 |
6:54 |
|
| 1/29/2018 |
Run |
20 min run with 3 x 200's |
medium |
4.9 mi |
35:54 |
7:20 |
|
| 2/2/2018 |
Run |
20 min warm up broken 1k 3x600 then 3x200 cool down |
Interval |
8.4 mi |
1:09:53 |
8:20 |
|
| 2/20/2018 |
Run |
20 mins X's 2x3x200s and then 2x200s |
Interval |
8.3 mi |
1:00:44 |
7:22 |
|
| 10/7/2013 |
Run |
20 minute out and back |
Tempo |
5.6 mi |
36:00 |
6:27 |
|
| 10/30/2013 |
Run |
20 minute out and back logging road |
Tempo |
5.2 mi |
36:00 |
6:55 |
|
| 3/4/2013 |
Run |
200 meter |
Race |
200.0 m |
0:30 |
4:03 |
|
| 3/10/2014 |
Run |
200 meter |
Race |
200.0 m |
0:28 |
3:47 |
|
| 3/5/2014 |
Run |
200s with partner |
Tempo |
3800.0 m |
15:00 |
6:22 |
|
| 9/24/2013 |
Run |
22nd back holly |
Easy |
5.0 mi |
35:00 |
7:00 |
|
| 4/13/2014 |
Run |
22nd back holly |
Easy |
5.0 mi |
40:00 |
8:00 |
|
| 3/11/2014 |
Run |
22nd back holly + 70 lap and cool down |
Easy |
5.3 mi |
50:00 |
9:23 |
|
| 2/5/2018 |
Run |
25 min run 3x300s |
short fast burst |
4.5 mi |
32:00 |
7:07 |
|
| 1/31/2018 |
Run |
25 min run with 5x Xs then circut |
medium |
5.4 mi |
33:46 |
6:14 |
|
| 8/7/2013 |
Run |
2nd pine back 10th |
Easy |
3.4 mi |
27:00 |
7:57 |
|
| 9/26/2013 |
Run |
2nd Pine back territorial |
Easy |
4.8 mi |
35:00 |
7:21 |
|
| 7/10/2013 |
Run |
2nd pine territorial back locust |
Easy |
4.9 mi |
35:00 |
7:12 |
|
| 9/13/2013 |
Run |
2nd redwood back township |
Easy |
3.1 mi |
22:00 |
7:02 |
|
| 10/17/2013 |
Run |
2nd redwood back township |
Tempo |
3.1 mi |
24:00 |
7:41 |
|
| 12/11/2013 |
Run |
2nd to pine back 10th |
Easy |
4.4 mi |
35:00 |
8:03 |
|
| 3/20/2014 |
Run |
3 barks |
Recovery |
3.0 km |
14:00 |
7:31 |
|
| 12/11/2012 |
Run |
3 laps |
Easy |
0.8 mi |
5:00 |
6:40 |
|
| 12/13/2012 |
Run |
3 laps |
Easy |
0.8 mi |
7:00 |
9:20 |
|
| 7/22/2013 |
Run |
3 laps pala fitness track |
Easy |
1.0 mi |
7:00 |
7:00 |
|
| 2/19/2014 |
Run |
3 neiborhood laps |
Easy |
1.7 mi |
13:00 |
7:37 |
|
| 3/7/2014 |
Run |
30 Minute Out and Back |
Tempo |
8.2 mi |
56:32 |
6:55 |
|
| 10/21/2013 |
Run |
3800 meters on bark |
medium |
3800.0 m |
14:30 |
6:09 |
|
| 2/18/2014 |
Run |
3k time trial on track |
Race |
3.0 km |
10:54 |
5:51 |
|
| 8/26/2013 |
Run |
3x 1200 m |
Tempo |
3600.0 m |
12:14 |
5:29 |
|
| 9/14/2013 |
Run |
3x harvest trail |
Easy |
1.3 mi |
9:00 |
6:50 |
|