| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 8/27/2014 |
Run |
XC: HS::Bucsit/back. HS::WMS track/back |
Tempo |
5.0 mi |
|
|
 |
| 6/16/2014 |
Run |
XC from WMS: to Laughing Salmon |
Easy |
2.5 mi |
|
|
|
| 7/16/2014 |
Run |
XC BP hills, FTS from Memois Cr. 1x east, 5x west. |
Hill |
2.0 mi |
|
|
|
| 9/3/2014 |
Run |
XC at WMS: 400s |
Interval |
4.0 mi |
|
|
|
| 6/13/2014 |
Run |
XC at WMS: + jog home/back |
Easy |
5.0 mi |
|
|
|
| 8/29/2014 |
Run |
XC at Pt Gamble trails: HILLS |
Hill |
2.0 mi |
|
|
|
| 8/29/2014 |
Run |
XC at Pt Gamble trails |
Long |
9.5 mi |
|
|
|
| 7/25/2014 |
Run |
XC at Phelps. To PtM via Spargur (1.75). Hills.. |
Easy |
5.5 mi |
|
|
|
| 8/15/2014 |
Run |
XC at Phelps: PtM trails via Spargur |
Long |
5.0 mi |
|
|
|
| 7/18/2014 |
Run |
XC at Phelps: 2 miles alone, 4 w XC |
Long |
6.0 mi |
|
|
|
| 7/11/2014 |
Run |
XC at Phelps |
Easy |
4.0 mi |
|
|
|
| 8/26/2014 |
Run |
XC at Islandwood; |
Easy |
5.0 mi |
|
|
|
| 9/2/2014 |
Run |
XC at HS: grass loops--3 min surges |
Fartlek |
4.0 mi |
|
|
|
| 7/14/2014 |
Run |
XC at FW: Tower Hill, trail past Nute's Pond |
Long |
5.0 mi |
|
|
|
| 7/28/2014 |
Run |
XC at FW: to Nute's Pond via S Beach, Summit |
Long |
7.0 mi |
|
|
|
| 7/21/2014 |
Run |
XC at FW: to Halls Hill park. |
Long |
6.0 mi |
|
|
|
| 8/4/2014 |
Run |
XC at FtW: w Anne. 7.5 m TaniCr, Cem, Hall Hill |
Long |
7.5 mi |
|
|
|
| 7/7/2014 |
Run |
XC at FtW: Led IV over hill to Blakely/back. |
Easy |
4.2 mi |
|
|
|
| 7/9/2014 |
Run |
XC at BP: to GF. Fast S loop (.9) x 2. Back |
Fartlek |
5.0 mi |
|
|
|
| 7/2/2014 |
Run |
XC at BP: to GF-W. Fast 1/2 loop. 400 hard at BP |
Fartlek |
5.0 mi |
|
|
|
| 7/23/2014 |
Run |
XC at BP: to GF-W + 1.5 BP loops. |
Tempo |
5.0 mi |
|
|
|
| 8/6/2014 |
Run |
XC at BP: misc. loops, GF, etc |
Long |
10.2 mi |
|
|
|
| 7/30/2014 |
Run |
XC at BP: 400 800 1200 1600 1200 |
Interval |
3.5 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: 2 loops alone. To/from bridge. |
Easy |
6.1 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: .5 +.25 w varsity girls (jog .25) |
Tempo |
1.0 mi |
|
|
|
| 5/7/2014 |
Run |
WMS: ran 6x50 4x4 pass drills. Plus LJ on own |
Fartlek |
1.0 mi |
|
|
|
| 5/6/2014 |
Run |
WMS: continuous grass loops w 50 sprint. |
Fartlek |
1.0 mi |
|
|
|
| 4/9/2014 |
Run |
WMS: alone--4x 1 mile (grass, track). 1/2 w kids in Indian file. |
Tempo |
4.5 mi |
|
|
|
| 5/12/2014 |
Run |
WMS: 2 x 1:30 400 |
Tempo |
0.5 mi |
|
|
|
| 6/9/2014 |
Run |
WMS-Shephard Way loop |
Easy |
3.5 mi |
|
|
|
| 5/5/2014 |
Run |
WMS track: w kids doing 300s/jog back |
Easy |
1.0 mi |
|
|
|
| 4/22/2014 |
Run |
WMS track: 5 x 150 run )+ jog back |
Interval |
1.0 mi |
|
|
|
| 4/29/2014 |
Run |
WMS Track: 4x400 grass w kids (1:40-45) |
Interval |
1.0 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3x8-lane loops |
Long |
6.7 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3-4 fartlek 400s |
Tempo |
1.0 mi |
|
|
|
| 6/4/2014 |
Run |
WMS track: 12 x 200 w 200 jog (40-44) |
Interval |
5.0 mi |
|
|
|
| 4/30/2014 |
Run |
WMS track, alone: 2 miles (9:00) pace |
Easy |
2.0 mi |
|
|
|
| 6/11/2014 |
Run |
WMS to Derby Downs via trail |
Easy |
5.0 mi |
|
|
|
| 4/16/2014 |
Run |
WMS grass: 7x450m w 150 jog (relay) |
Interval |
3.3 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|
| 4/8/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/7/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 5/14/2014 |
Run |
WMS (no track team): 4 x 8-laners (c2.13 m) |
Long |
8.5 mi |
|
|
|
| 7/4/2013 |
Run |
Winslow 5K: 1 m w Anne (8:30) m 2 8:00, m3 <7:00 |
Race |
3.1 mi |
23:44 |
7:40 |
|
| 7/4/2014 |
Run |
Winslow 5K, w mile warm-up |
Race |
4.2 mi |
|
|
|
| 7/4/2015 |
Run |
Winslow 5K 24:52 (#2, #1 24:30) |
Race |
4.0 mi |
|
|
|
| 9/29/2013 |
Run |
WingPt: shortcuts on Grand, HS |
Long |
5.0 mi |
|
|
|
| 3/16/2014 |
Run |
Wing Point: w 2 shortcuts |
Long |
6.0 mi |
|
|
|
| 6/15/2013 |
Run |
Warmup for 5K: To mile #1 and back |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 7/4/2013 |
Run |
Warmup (mile route backwards). Cool to HS |
Easy |
2.0 mi |
|
|
|
| 8/25/2014 |
Run |
w BJ at HS track: 2x2K (904, 859) |
Tempo |
4.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight Meet: To/fro for mile splits (6 x .5) |
Easy |
3.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight 5K: Mob-run in costume |
Race |
3.0 mi |
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 6/20/2014 |
Run |
Track: Mile warmup, then pulled up w R ham |
Easy |
1.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: mile warmup |
Easy |
1.0 mi |
|
|
|
| 4/14/2014 |
Run |
Track: mile (7:00) 1/2 (3:04) mile (6:45) 1/2 (3:14 neg split) |
Interval |
4.5 mi |
|
|
|
| 5/26/2014 |
Run |
Track: Mem Day Mile 6:31 |
Race |
1.0 mi |
|
|
|
| 9/8/2014 |
Run |
Track: Ladder 2000, 1500, 1200, 2x800 |
Interval |
5.0 mi |
|
|
|
| 5/19/2014 |
Run |
Track: easy 3 x 1 mile, + jog mile warm, cool |
Easy |
5.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: continuous 8x 300 run/100 jog (68-71/40-50) |
Interval |
4.0 mi |
|
|
|
| 1/13/2014 |
Run |
Track: 8x400 (140 134 130-32) |
Interval |
5.5 mi |
|
|
|
| 4/7/2014 |
Run |
Track: 6x800 5 @ 3:25-35 Last 3:05 |
Interval |
4.0 mi |
|
|
|
| 8/5/2013 |
Run |
Track: 6x800 (c 3:20) + mile warm/cool |
Interval |
5.0 mi |
|
|
|
| 2/3/2014 |
Run |
Track: 6x800 (325 320 318 317 320 318) + grass loops |
Interval |
5.0 mi |
|
|
|
| 5/12/2014 |
Run |
Track: 6x neg split 800 (1:40+1:35=3:15) |
Interval |
5.0 mi |
|
|
|
| 12/16/2013 |
Run |
Track: 6x 800 (3:48 3:33 3:22 3:15 3:11 3:11) |
Interval |
4.0 mi |
|
|
|
| 4/28/2014 |
Run |
Track: 5x1K (428 408 403 408 418) |
Interval |
5.0 mi |
|
|
|
| 11/25/2013 |
Run |
Track: 5x1K (422 423 420 408 409) |
Interval |
5.0 mi |
|
|
|
| 6/2/2014 |
Run |
Track: 5x1200 (500 457 502 513 511) |
Interval |
5.3 mi |
|
|
|
| 7/21/2014 |
Run |
Track: 4x800 tempo (3:45-50) |
Interval |
2.5 mi |
|
|
|
| 9/10/2013 |
Run |
Track: 4x1K (4:12 4:18 4:12 4:23) +600 (4:12 pace) |
Interval |
4.0 mi |
|
|
|
| 4/21/2014 |
Run |
Track: 4 x 800 + 400 |
Interval |
5.0 mi |
|
|
|
| 1/20/2014 |
Run |
Track: 4 x 1200 6:50 pace (515 502 505 502) |
Interval |
4.5 mi |
|
|
|
| 1/9/2014 |
Run |
Track: 4 mi 30:40 (7:40 pace) |
Tempo |
7.0 mi |
|
|
|
| 3/24/2014 |
Run |
Track: 3xmile cutdowns (720 710 709) +340 800 |
Interval |
4.5 mi |
|
|
|
| 10/7/2013 |
Run |
Track: 3xmile (7:45,7:17,7:25) + .5warm,cool |
Tempo |
4.0 mi |
|
|
|
| 8/26/2013 |
Run |
Track: 3xmile (7:40 730 7:20) neg split + w/c |
Interval |
4.0 mi |
|
|
|
| 12/2/2013 |
Run |
Track: 3x2K (8:58-7:08; 8:37-6:57 8:30-6:52). |
Interval |
5.0 mi |
|
|
|
| 7/28/2014 |
Run |
Track: 3x1K tempo |
Interval |
2.5 mi |
|
|
|
| 8/12/2013 |
Run |
Track: 3x1K (5:00) w Mariann + 400 |
Interval |
2.0 mi |
|
|
|
| 8/19/2013 |
Run |
Track: 3x1200 1x1100 +W/C |
Interval |
4.5 mi |
|
|
|
| 8/18/2014 |
Run |
Track: 3x mile tempo (714 709 712) |
Tempo |
3.5 mi |
|
|
|
| 4/4/2014 |
Run |
Track: 3miles (7:40), 2 miles alt 2:00/1:45 |
Tempo |
7.2 mi |
|
|
|
| 5/5/2014 |
Run |
Track: 3 x 2K (720-25 mile + 135-40 400) |
Interval |
5.5 mi |
|
|
|
| 2/17/2014 |
Run |
Track: 3 x 2 miles (14:56 14:56 15:08) |
Interval |
7.5 mi |
|
|
|
| 3/10/2014 |
Run |
Track: 2xmile + 1x2K (all progressive) |
Interval |
5.0 mi |
|
|
|
| 9/16/2013 |
Run |
Track: 2xmile (7:45, 7:25) 1200 (5:14) 800 (3:15) |
Interval |
4.5 mi |
|
|
|
| 1/6/2014 |
Run |
Track: 2x400 600 800 1000 =3.5miles <7 pace |
Interval |
5.0 mi |
|
|
|
| 1/19/2015 |
Run |
Track: 2x2K (8:54 8:50) + mile (7:01) |
Interval |
5.0 mi |
|
|
|
| 9/2/2013 |
Run |
Track: 2x1mi, then .5mi Alt 8/7 pace = 7:30 |
Interval |
4.5 mi |
|
|
|
| 7/7/2014 |
Run |
Track: 2x mile (8), 1x1200 (10 pace) |
Interval |
3.2 mi |
|
|
|
| 7/29/2013 |
Run |
Track: 2x (1mi/.5mi) + 1 mi warmup. 7:40 pace |
Interval |
4.0 mi |
|
|
|
| 1/29/2014 |
Run |
Track: 2m (9:20)+2m (8:40)+2m (8:00)+2m (9:40) |
Long |
8.0 mi |
|
|
|
| 10/21/2013 |
Run |
Track: 2K, 2xmile, 2x800 +warm/cool |
Interval |
5.0 mi |
|
|
|
| 6/16/2014 |
Run |
Track: 200s + 2 min jog |
Interval |
3.0 mi |
|
|
|
| 6/9/2014 |
Run |
Track: 2000 1600 1200 800 |
Interval |
5.0 mi |
|
|
|
| 3/13/2014 |
Run |
Track: 20 x 100(:24)+100 jog (:36) |
Interval |
6.0 mi |
|
|
|
| 10/1/2013 |
Run |
Track: 2 x tempo mile (7:25, 7:07) 2 mi jog |
Tempo |
4.0 mi |
|
|
|