| Date |
Activity |
Course |
Type ▼ |
Distance |
Duration |
Pace |
|
| 9/2/2014 |
Run |
XC at HS: grass loops--3 min surges |
Fartlek |
4.0 mi |
|
|
 |
| 8/15/2014 |
Run |
Phelps field: 12 x 110 m strides 23 sec), jog back |
Fartlek |
1.5 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 |
|
|
|
| 6/6/2014 |
Run |
BIXC at HS: jog to Sakai + 3x 400 fast, back |
Fartlek |
4.0 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 |
|
|
|
| 2/27/2014 |
Run |
Track: 14 x 100 (800 pace) w 200 jog |
Fartlek |
4.5 mi |
|
|
|
| 2/24/2014 |
Run |
Track: 2 mile fartlek (mile warm, mile+ cool) |
Fartlek |
4.5 mi |
|
|
|
| 10/14/2013 |
Run |
FtW: S to upper lot. Ridge Tr repeats. Parade strides |
Fartlek |
4.0 mi |
|
|
|
| 9/23/2013 |
Run |
BP: Pace groups on course, long fartlek. |
Fartlek |
4.0 mi |
|
|
|
| 8/31/2013 |
Run |
BP: paced 400/800 (1:45-2:15). Main trail + bush-trail |
Fartlek |
3.5 mi |
|
|
|
| 7/17/2013 |
Run |
Rio Grande at Taos Junction. inc 10x1min (7:00 93s/m)/2min jog |
Fartlek |
7.5 mi |
|
|
|
| 6/21/2013 |
Run |
Gazzam: 4 m at 8:45, w 4 90 sec surges |
Fartlek |
4.0 mi |
|
|
|
| 7/4/2015 |
Run |
Winslow 5K 24:52 (#2, #1 24:30) |
Race |
4.0 mi |
|
|
|
| 7/4/2014 |
Run |
Winslow 5K, w mile warm-up |
Race |
4.2 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Race |
3.5 mi |
|
|
|
| 5/26/2014 |
Run |
Track: Mem Day Mile 6:31 |
Race |
1.0 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody Run 12K Port Townsend (58:47 7:53) |
Race |
7.5 mi |
|
|
|
| 2/22/2014 |
Run |
|
Race |
10.0 km |
|
|
|
| 2/8/2014 |
Run |
Greenlake 5K (21:06) + 2 mile warm-up, 3x100 strides |
Race |
5.5 mi |
|
|
|
| 11/28/2013 |
Run |
BP: 5K RACE 22:16 |
Race |
3.1 mi |
|
|
|
| 11/4/2013 |
Run |
HS track: 2 miles warm/cool, RACE 6:14 |
Race |
3.0 mi |
|
|
|
| 10/27/2013 |
Run |
Pt Gamble Spooky 12K |
Race |
8.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight 5K: Mob-run in costume |
Race |
3.0 mi |
|
|
|
| 9/21/2013 |
Run |
Salt Creek: 21:31 |
Race |
4.0 mi |
|
|
|
| 7/27/2013 |
Run |
800 2:48.8 1500 5:50.8 |
Race |
1.5 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 |
|
| 6/15/2013 |
Run |
Fall City. Flat, out/back course along river |
Race |
5.0 km |
21:19 |
6:52 |
|
| 9/7/2014 |
Run |
Bakery to GF: MO rd, last cutoff. |
Tempo |
7.0 mi |
|
|
|
| 8/27/2014 |
Run |
XC: HS::Bucsit/back. HS::WMS track/back |
Tempo |
5.0 mi |
|
|
|
| 8/25/2014 |
Run |
w BJ at HS track: 2x2K (904, 859) |
Tempo |
4.0 mi |
|
|
|
| 8/20/2014 |
Run |
BP: alone. Jog 1.5 (8:40), Tempo 1.5 (7:40 pace), 1K (4:20) |
Tempo |
4.2 mi |
|
|
|
| 8/20/2014 |
Run |
BP: tempo mile w V girls, 2.25 tempo miles w John Murphy |
Tempo |
3.3 mi |
|
|
|
| 8/18/2014 |
Run |
Track: 3x mile tempo (714 709 712) |
Tempo |
3.5 mi |
|
|
|
| 7/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
|
0:07 |
|
|
| 7/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 7/23/2014 |
Run |
XC at BP: to GF-W + 1.5 BP loops. |
Tempo |
5.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: .5 +.25 w varsity girls (jog .25) |
Tempo |
1.0 mi |
|
|
|
| 6/8/2014 |
Run |
Short Bakery: cut back on Sands |
Tempo |
4.5 mi |
|
|
|
| 6/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, last shortcut |
Tempo |
7.2 mi |
|
|
|
| 5/25/2014 |
Run |
Bakery to GF: W rd to Hilltop, last shortcut |
Tempo |
7.0 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3-4 fartlek 400s |
Tempo |
1.0 mi |
|
|
|
| 5/12/2014 |
Run |
WMS: 2 x 1:30 400 |
Tempo |
0.5 mi |
|
|
|
| 5/11/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 5/4/2014 |
Run |
Bakery-Wing Point |
Tempo |
7.0 mi |
|
|
|
| 4/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|
| 4/20/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.2 mi |
|
|
|
| 4/13/2014 |
Run |
Bakery to GF: back on MO, Sands. |
Tempo |
7.0 mi |
|
|
|
| 4/9/2014 |
Run |
WMS: alone--4x 1 mile (grass, track). 1/2 w kids in Indian file. |
Tempo |
4.5 mi |
|
|
|
| 4/4/2014 |
Run |
Track: 3miles (7:40), 2 miles alt 2:00/1:45 |
Tempo |
7.2 mi |
|
|
|
| 4/2/2014 |
Run |
Battle Point: alternate 400s (1:45, 2:00) |
Tempo |
4.4 mi |
|
|
|
| 3/30/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Tempo |
7.0 mi |
|
|
|
| 3/19/2014 |
Run |
Jog to track/back: 3.5 mi tempo (7:40 pace) |
Tempo |
6.5 mi |
|
|
|
| 1/9/2014 |
Run |
Track: 4 mi 30:40 (7:40 pace) |
Tempo |
7.0 mi |
|
|
|
| 12/30/2013 |
Run |
Track: 2 x 2 mile (14:55--7:28, 14:40-7:20)) |
Tempo |
6.0 mi |
|
|
|
| 12/9/2013 |
Run |
Track: 2 x 2 mile (14:40--7:20, 15:25--7:43) |
Tempo |
5.5 mi |
|
|
|
| 12/1/2013 |
Run |
Bakery to GF: MO rd to end GF. |
Tempo |
7.3 mi |
|
|
|
| 11/17/2013 |
Run |
Bakery/GF: Hill-top cutoff |
Tempo |
6.5 mi |
|
|
|
| 11/10/2013 |
Run |
Bakery to GF: MO road to longest cutoff. |
Tempo |
7.0 mi |
|
|
|
| 11/3/2013 |
Run |
Bakery to GF:mid cutoff |
Tempo |
6.6 mi |
|
|
|
| 10/13/2013 |
Run |
Bakery to Mandus O: hard tempo pace |
Tempo |
2.5 mi |
|
|
|
| 10/7/2013 |
Run |
Track: 3xmile (7:45,7:17,7:25) + .5warm,cool |
Tempo |
4.0 mi |
|
|
|
| 10/1/2013 |
Run |
Track: 2 x tempo mile (7:25, 7:07) 2 mi jog |
Tempo |
4.0 mi |
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 9/13/2013 |
Run |
Battle Point loop |
Tempo |
3.7 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x1.5 mi (alt 1:55-2:03/145 141 136; 135 133 131) |
Tempo |
4.5 mi |
|
|
|
| 9/5/2013 |
Run |
400 loop field N of HS |
Tempo |
4.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 7/6/2015 |
Run |
FW:Shore-BlakelyH, cemetery |
Long |
5.5 mi |
|
|
|
| 1/18/2015 |
Run |
Bakery: Wingpoint/Sportsman Club |
Long |
7.0 mi |
|
|
|
| 1/11/2015 |
Run |
Bakery to GF: full loop (MO rd to N end) |
Long |
7.5 mi |
|
|
|
| 1/9/2015 |
Run |
GF-MO to gravel pit |
Long |
4.0 mi |
|
|
|
| 1/7/2015 |
Run |
Rotary Park, north end of Winslow |
Long |
8.0 mi |
|
|
|
| 1/4/2015 |
Run |
Bakery to GF: full loop (MO rd to Hilltop cutoff) |
Long |
7.3 mi |
|
|
|
| 8/31/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Long |
7.0 mi |
|
|
|
| 8/29/2014 |
Run |
XC at Pt Gamble trails |
Long |
9.5 mi |
|
|
|
| 8/24/2014 |
Run |
Bakery-GF: back by Sakai trail |
Long |
8.0 mi |
|
|
|
| 8/18/2014 |
Run |
Ft W: w Anne. Blakely trail |
Long |
2.9 mi |
|
|
|
| 8/17/2014 |
Run |
Bakery to GF: full loop (MO rd to Hilltop cutoff) |
Long |
7.3 mi |
|
|
|
| 8/15/2014 |
Run |
XC at Phelps: PtM trails via Spargur |
Long |
5.0 mi |
|
|
|
| 8/11/2014 |
Run |
Track (2 mi) + FtW-Toe Jam (5.2 mi) |
Long |
7.2 mi |
|
|
|
| 8/10/2014 |
Run |
Bakery to GF: full |
Long |
7.5 mi |
|
|
|
| 8/8/2014 |
Run |
Home to Phelps/back: 3 mi loop at Phelps |
Long |
11.2 mi |
|
|
|
| 8/6/2014 |
Run |
XC at BP: misc. loops, GF, etc |
Long |
10.2 mi |
|
|
|
| 8/4/2014 |
Run |
XC at FtW: w Anne. 7.5 m TaniCr, Cem, Hall Hill |
Long |
7.5 mi |
|
|
|
| 8/3/2014 |
Run |
PtG w XC: 8 trail miles (2.7 tempo w Mike, 5.6 easy on own) |
Long |
8.3 mi |
|
|
|
| 8/1/2014 |
Run |
Phelps: 4x 1.8mile Sumanee Loop, +1.7 Checkdam loop |
Long |
9.0 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 |
|
|
|
| 7/20/2014 |
Run |
Bakery to GF: Hilltop cutoff |
Long |
6.7 mi |
|
|
|
| 7/18/2014 |
Run |
XC at Phelps: 2 miles alone, 4 w XC |
Long |
6.0 mi |
|
|
|
| 7/14/2014 |
Run |
XC at FW: Tower Hill, trail past Nute's Pond |
Long |
5.0 mi |
|
|
|
| 7/13/2014 |
Run |
Bakery/Sands |
Long |
4.4 mi |
|
|
|
| 5/29/2014 |
Run |
GF/MO to GF/Miller, BP loop |
Long |
7.0 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3x8-lane loops |
Long |
6.7 mi |
|
|
|
| 5/22/2014 |
Run |
GF/MO loops x4: 2 alone, 2 w Anne |
Long |
7.0 mi |
|
|
|
| 5/14/2014 |
Run |
WMS (no track team): 4 x 8-laners (c2.13 m) |
Long |
8.5 mi |
|
|
|