| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/24/2013 |
Run |
Bakery to GF: MO road to N end |
Long |
7.0 mi |
|
|
 |
| 11/21/2013 |
Run |
GF-East to Battle Point |
Long |
6.5 mi |
|
|
|
| 11/18/2013 |
Run |
Track: 1600 (725) 2000 (710/448) 1600 (704) |
Interval |
4.5 mi |
|
|
|
| 11/17/2013 |
Run |
Bakery/GF: Hill-top cutoff |
Tempo |
6.5 mi |
|
|
|
| 11/15/2013 |
Run |
CA: Laguna Niguel |
Long |
9.0 mi |
|
|
|
| 11/13/2013 |
Run |
CA: Laguna Niguel (John King) |
Long |
8.5 mi |
|
|
|
| 11/11/2013 |
Run |
HS track w John Foy |
Interval |
5.5 mi |
|
|
|
| 11/10/2013 |
Run |
Bakery to GF: MO road to longest cutoff. |
Tempo |
7.0 mi |
|
|
|
| 11/8/2013 |
Run |
GF w Anne |
Long |
7.0 mi |
|
|
|
| 11/6/2013 |
Run |
2xMadison Hill to Lovgren |
Hill |
6.5 mi |
|
|
|
| 11/4/2013 |
Run |
HS track: 2 miles warm/cool, RACE 6:14 |
Race |
3.0 mi |
|
|
|
| 11/3/2013 |
Run |
Bakery to GF:mid cutoff |
Tempo |
6.6 mi |
|
|
|
| 11/1/2013 |
Run |
MO GF to Miller Rd |
Long |
6.0 mi |
|
|
|
| 10/31/2013 |
Run |
Lk Samm XC course |
Easy |
4.0 mi |
|
|
|
| 10/30/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/29/2013 |
Run |
HS: fartlek on grass |
Easy |
2.5 mi |
|
|
|
| 10/28/2013 |
Run |
Track 3x1K + mile warmup |
Interval |
3.0 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W boat ramp hill |
Hill |
1.5 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W to Toe Jam |
Long |
4.0 mi |
|
|
|
| 10/27/2013 |
Run |
Pt Gamble Spooky 12K |
Race |
8.0 mi |
|
|
|
| 10/26/2013 |
Run |
Lk SammamishXC course |
Easy |
4.0 mi |
|
|
|
| 10/25/2013 |
Run |
HS-Sakai trail |
Easy |
3.0 mi |
|
|
|
| 10/24/2013 |
Run |
LWP Metro Championship--hills |
Hill |
4.0 mi |
|
|
|
| 10/23/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/22/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/21/2013 |
Run |
BP: Mile. 2x800. 1K. 2x200. Plus warm/cool |
Interval |
4.0 mi |
|
|
|
| 10/21/2013 |
Run |
Track: 2K, 2xmile, 2x800 +warm/cool |
Interval |
5.0 mi |
|
|
|
| 10/20/2013 |
Run |
Bakery/GF: Hill-top cutoff |
Long |
6.5 mi |
|
|
|
| 10/18/2013 |
Run |
Phelps: 1.5 to PtM trail. 4x600 trail. 1m back |
Interval |
4.0 mi |
|
|
|
| 10/17/2013 |
Run |
BP-HS & back by GF trails |
Long |
9.0 mi |
|
|
|
| 10/16/2013 |
Run |
LWP: x2 hills to 2-mile. x2 last 1/2 for Shawn |
Easy |
2.0 mi |
|
|
|
| 10/15/2013 |
Run |
HS track |
Easy |
4.0 mi |
|
|
|
| 10/14/2013 |
Run |
FtW: S to upper lot. Ridge Tr repeats. Parade strides |
Fartlek |
4.0 mi |
|
|
|
| 10/14/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/13/2013 |
Run |
MO back to bakery: Middle shortcut in GF |
Easy |
4.0 mi |
|
|
|
| 10/13/2013 |
Run |
Bakery to Mandus O: hard tempo pace |
Tempo |
2.5 mi |
|
|
|
| 10/11/2013 |
Run |
Johnson Farm: 3x600 + 3x1200 +600warnm 1200 cooll |
Interval |
4.5 mi |
|
|
|
| 10/10/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/9/2013 |
Run |
BP setting course, timing |
Easy |
3.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/7/2013 |
Run |
BP to Hilltop/back. + Mile 2 of 5K course |
Long |
6.0 mi |
|
|
|
| 10/7/2013 |
Run |
Track: 3xmile (7:45,7:17,7:25) + .5warm,cool |
Tempo |
4.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight 5K: Mob-run in costume |
Race |
3.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight Meet: To/fro for mile splits (6 x .5) |
Easy |
3.0 mi |
|
|
|
| 10/4/2013 |
Run |
Johnson Farm XC: |
Hill |
4.5 mi |
|
|
|
| 10/3/2013 |
Run |
HS: Sakai, NTown, Commodore |
Easy |
3.5 mi |
|
|
|
| 10/2/2013 |
Run |
LWP race: 3xhills. Last mile. |
Easy |
2.0 mi |
|
|
|
| 10/1/2013 |
Run |
Track: 2 x tempo mile (7:25, 7:07) 2 mi jog |
Tempo |
4.0 mi |
|
|
|
| 9/30/2013 |
Run |
FtW: to Murphy's 5 mi w x8 fast hills +.8 warm |
Hill |
5.8 mi |
|
|
|
| 9/29/2013 |
Run |
WingPt: shortcuts on Grand, HS |
Long |
5.0 mi |
|
|
|
| 9/27/2013 |
Run |
Lynwood/Gazzam. 4x1/2 in 3:40 (7:20 pace) |
Interval |
6.0 mi |
|
|
|
| 9/26/2013 |
Run |
HS: meander to Grand |
Long |
5.0 mi |
|
|
|
| 9/25/2013 |
Run |
BP: Off/on jog setting course, monitoring race |
Easy |
4.0 mi |
|
|
|
| 9/24/2013 |
Run |
Grass drills: + warmup |
Easy |
2.0 mi |
|
|
|
| 9/23/2013 |
Run |
BP: Pace groups on course, long fartlek. |
Fartlek |
4.0 mi |
|
|
|
| 9/22/2013 |
Run |
Bakery: Sakai trail, Paulanna, MO, HS. |
Easy |
4.0 mi |
|
|
|
| 9/21/2013 |
Run |
Salt Creek: 21:31 |
Race |
4.0 mi |
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 9/19/2013 |
Run |
LWoodlandPk: |
Hill |
4.0 mi |
|
|
|
| 9/18/2013 |
Run |
Dont remember: something XC. Guess distance |
Easy |
3.0 mi |
|
|
|
| 9/17/2013 |
Run |
HS/Sakai trail/Sands loop x2 |
Long |
8.0 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 9/16/2013 |
Run |
Track: 2xmile (7:45, 7:25) 1200 (5:14) 800 (3:15) |
Interval |
4.5 mi |
|
|
|
| 9/15/2013 |
Run |
Bakery to GF: long south trail |
Long |
6.5 mi |
|
|
|
| 9/14/2013 |
Run |
Lincoln Park: Sundodger Meet |
Easy |
5.0 mi |
|
|
|
| 9/13/2013 |
Run |
Battle Point loop |
Tempo |
3.7 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 9/12/2013 |
Run |
Grand Forest: Mandus Olson-Miller via Hilltop |
Long |
4.5 mi |
|
|
|
| 9/11/2013 |
Run |
Johnson Farm: 4 hills |
Easy |
4.0 mi |
|
|
|
| 9/10/2013 |
Run |
Track: 4x1K (4:12 4:18 4:12 4:23) +600 (4:12 pace) |
Interval |
4.0 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x400 (135 125) 1x800 (3:40) |
Interval |
1.0 mi |
|
|
|
| 9/9/2013 |
Run |
HS-Winslow |
Easy |
3.5 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x1.5 mi (alt 1:55-2:03/145 141 136; 135 133 131) |
Tempo |
4.5 mi |
|
|
|
| 9/8/2013 |
Run |
Bakery-GF: main-south GF trail |
Long |
6.5 mi |
|
|
|
| 9/7/2013 |
Run |
Lk Wilderness: Jog 3k "relay" course |
Easy |
2.0 mi |
|
|
|
| 9/6/2013 |
Run |
HS-GF via Sands x2 (1 Berg's, 2 McRedmond) |
Easy |
7.0 mi |
|
|
|
| 9/5/2013 |
Run |
400 loop field N of HS |
Tempo |
4.0 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 mi |
|
|
|
| 9/3/2013 |
Run |
HS: bus depot hills 7 reps x 3 groups |
Hill |
6.3 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 9/2/2013 |
Run |
Track: 2x1mi, then .5mi Alt 8/7 pace = 7:30 |
Interval |
4.5 mi |
|
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 8/31/2013 |
Run |
BP: paced 400/800 (1:45-2:15). Main trail + bush-trail |
Fartlek |
3.5 mi |
|
|
|
| 8/30/2013 |
Run |
Fletcher Bay-Lynwood Ctr via Gazzam |
Long |
6.5 mi |
|
|
|
| 8/29/2013 |
Run |
HS-GF (Sakai out, Sands back) |
Easy |
3.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 8/28/2013 |
Run |
HS-Commodore easy (9 min pace) |
Easy |
2.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: continuous 8x 300 run/100 jog (68-71/40-50) |
Interval |
4.0 mi |
|
|
|
| 8/27/2013 |
Run |
IslandWood: 5k course |
Easy |
4.0 mi |
|
|
|
| 8/26/2013 |
Run |
800m circa HS grass field: 2@3:30 +mile jog |
Interval |
2.0 mi |
|
|
|
| 8/26/2013 |
Run |
Track: 3xmile (7:40 730 7:20) neg split + w/c |
Interval |
4.0 mi |
|
|
|
| 8/25/2013 |
Run |
Bakery to GF: short S trail |
Long |
6.5 mi |
|
|
|
| 8/24/2013 |
Run |
BP: back/forth to reset 5K course |
Easy |
4.0 mi |
|
|
|
| 8/22/2013 |
Run |
Mt Townsend: no run, but tough walk |
Long |
4.0 mi |
|
|
|
| 8/19/2013 |
Run |
Track: 3x1200 1x1100 +W/C |
Interval |
4.5 mi |
|
|
|
| 8/18/2013 |
Run |
Bakery: at Sands, alone into GF, back |
Long |
6.0 mi |
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 8/12/2013 |
Run |
Track: 3x1K (5:00) w Mariann + 400 |
Interval |
2.0 mi |
|
|
|
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
|
| 8/11/2013 |
Run |
Bakery to GF: mid GF shortcut |
Long |
6.5 mi |
|
|
|