| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 3/4/2013 |
Run |
warm up |
Easy |
|
4:30 |
|
 |
| 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 |
|
| 1/28/2018 |
Run |
strides |
short fast burst |
0.1 mi |
0:38 |
4:56 |
|
| 5/3/2012 |
Run |
canby |
Race |
400.0 m |
1:08 |
4:34 |
|
| 3/14/2014 |
Run |
400 m at end of workout |
Race |
400.0 m |
1:03 |
4:14 |
|
| 4/2/2014 |
Run |
4x4 relay split @ wilsonville rex putnium |
Race |
400.0 m |
1:00 |
4:02 |
|
| 12/4/2012 |
Run |
quick 3 |
Easy |
0.3 mi |
1:50 |
7:20 |
|
| 8/23/2013 |
Run |
1 lap around track |
Tempo |
0.3 mi |
1:07 |
4:28 |
|
| 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 |
|
| 1/16/2014 |
Run |
P.E. Lap |
Easy |
0.3 mi |
1:40 |
6:40 |
|
| 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 |
|
| 1/23/2014 |
Run |
P.E. Lap |
warm-up |
0.3 mi |
|
|
|
| 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 |
|
| 2/13/2014 |
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 |
|
| 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 |
|
| 2/28/2014 |
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 |
|
| 3/10/2014 |
Run |
1 warm up lap |
Easy |
0.3 mi |
2:00 |
8:00 |
|
| 6/30/2013 |
Run |
1 lap |
Recovery |
0.3 mi |
2:00 |
7:09 |
|
| 11/30/2012 |
Run |
short |
Interval |
0.3 mi |
2:30 |
8:04 |
|
| 1/28/2018 |
Run |
Paced Emmett through 600m of 800 |
Race |
600.0 m |
1:30 |
4:02 |
|
| 2/11/2018 |
Run |
cool down after mile on turf |
Easy |
0.4 mi |
3:45 |
9:53 |
|
| 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 |
|
| 6/6/2013 |
Run |
P.E to cross walk |
short fast burst |
0.5 mi |
3:00 |
6:23 |
|
| 3/7/2014 |
Run |
cool down around bark |
Easy |
0.5 mi |
4:00 |
8:20 |
|
| 1/26/2018 |
Run |
800m leg in DMR @UW invitational |
Race |
800.0 m |
1:58 |
3:58 |
|
| 1/27/2018 |
Run |
UW invite 800m |
Race |
800.0 m |
1:56 |
3:54 |
|
| 2/16/2018 |
Run |
GNAC Conference 800m prelim |
Race |
800.0 m |
1:56 |
3:54 |
|
| 2/17/2018 |
Run |
GNAC Conference 800m Final |
Race |
800.0 m |
1:56 |
3:53 |
|
| 7/9/2013 |
Run |
warm up .5 k |
Tempo |
0.5 mi |
3:30 |
7:00 |
|
| 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 |
|
| 1/8/2014 |
Run |
2 PE laps |
Easy |
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 |
|
| 3/5/2014 |
Run |
stair lap warm up |
Easy |
0.5 mi |
4:00 |
8:00 |
|
| 3/20/2014 |
Run |
2 lap warm up |
warm-up |
0.5 mi |
4:00 |
8:00 |
|
| 1/9/2018 |
Run |
Recovery between 600s |
Recovery |
0.5 mi |
4:00 |
8:00 |
|
| 9/30/2013 |
Run |
Basketball warm ups |
Easy |
0.5 mi |
4:00 |
7:51 |
|
| 3/3/2013 |
Run |
warm up |
Tempo |
0.5 mi |
3:30 |
6:44 |
|
| 6/28/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 7/6/2013 |
Run |
shalishan drive to church house |
medium |
0.5 mi |
4:00 |
7:42 |
|
| 9/25/2013 |
Run |
warm up |
warm-up |
0.5 mi |
4:00 |
7:42 |
|
| 9/27/2013 |
Run |
warm up |
Easy |
0.5 mi |
3:30 |
6:44 |
|
| 10/19/2013 |
Run |
mount scott blvd |
Hill |
0.6 mi |
4:00 |
7:09 |
|
| 4/3/2013 |
Run |
one lap around neigborhood |
Elizabeth run |
0.6 mi |
5:27 |
9:35 |
|
| 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 |
|
| 4/4/2014 |
Run |
1 lap around neiborhood |
Easy |
0.6 mi |
5:00 |
8:47 |
|
| 12/1/2012 |
Run |
quick 2 |
Interval |
0.6 mi |
5:00 |
8:20 |
|
| 10/18/2013 |
Run |
1 bark |
Tempo |
1.0 km |
3:40 |
5:55 |
|
| 2/25/2014 |
Run |
cool down bark |
Recovery |
1.0 km |
5:00 |
8:03 |
|
| 3/3/2014 |
Run |
20 100 meter shag off each 200 ect. |
Recovery |
1000.0 m |
5:30 |
8:52 |
|
| 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 |
|
| 1/13/2018 |
Run |
1000m @Dempsy Indoor UW Preview |
Race |
1.0 km |
2:32 |
4:05 |
|
| 3/3/2013 |
Run |
1k |
Easy |
0.6 mi |
4:48 |
7:30 |
|
| 3/19/2014 |
Run |
cool down from race |
warm-up |
0.6 mi |
6:00 |
9:23 |
|
| 3/24/2014 |
Run |
pacific city run |
Hill |
0.7 mi |
7:00 |
10:09 |
|
| 4/3/2013 |
Run |
school lap |
Tempo |
0.7 mi |
5:00 |
6:57 |
|
| 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 |
|
| 4/25/2013 |
Run |
school P.E. lap |
Easy |
0.7 mi |
4:00 |
5:29 |
|
| 4/26/2013 |
Run |
school P.E. lap |
medium |
0.7 mi |
3:47 |
5:11 |
|
| 5/20/2013 |
Run |
school P.E. lap |
warm-up |
0.7 mi |
4:47 |
6:34 |
|
| 6/3/2013 |
Run |
school P.E. lap |
Tempo |
0.7 mi |
4:35 |
6:17 |
|
| 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 |
|
| 9/23/2013 |
Run |
harvest trail 1 lap |
Recovery |
0.8 mi |
6:00 |
7:48 |
|
| 10/25/2013 |
Run |
around the block |
Tempo |
0.8 mi |
4:13 |
5:21 |
|
| 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 |
|
| 11/18/2012 |
Run |
church thriftway |
Easy |
0.8 mi |
6:00 |
7:25 |
|
| 9/23/2013 |
Run |
cool down 13th back Elm |
Recovery |
0.9 mi |
7:00 |
8:15 |
|
| 11/11/2013 |
Run |
warm up for workout |
warm-up |
1400.0 m |
7:00 |
8:03 |
|
| 9/12/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:30 |
8:04 |
|
| 10/4/2013 |
Run |
warm up to Ackerman |
warm-up |
0.9 mi |
7:00 |
7:32 |
|
| 1/26/2018 |
Run |
dmr cool down |
Recovery |
0.9 mi |
6:57 |
7:28 |
|
| 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 |
|