| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 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 |
|
|
|
| 5/8/2014 |
Run |
GF/MO: 6.66 loops, 4 alone, 3.66 w Anne |
Long |
12.0 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 |
|
|
|
| 5/5/2014 |
Run |
WMS track: w kids doing 300s/jog back |
Easy |
1.0 mi |
|
|
|
| 5/5/2014 |
Run |
Track: 3 x 2K (720-25 mile + 135-40 400) |
Interval |
5.5 mi |
|
|
|
| 5/4/2014 |
Run |
Bakery-Wing Point |
Tempo |
7.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 5/1/2014 |
Run |
GF loops: 50 min alone, 65 w Anne (c9:15 pace) |
Long |
12.0 mi |
|
|
|
| 4/30/2014 |
Run |
WMS track, alone: 2 miles (9:00) pace |
Easy |
2.0 mi |
|
|
|
| 4/29/2014 |
Run |
WMS Track: 4x400 grass w kids (1:40-45) |
Interval |
1.0 mi |
|
|
|
| 4/28/2014 |
Run |
Track: 5x1K (428 408 403 408 418) |
Interval |
5.0 mi |
|
|
|
| 4/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 4/24/2014 |
Run |
GF: MO alone, HT/MR/MO w Anne |
Long |
11.0 mi |
|
|
|
| 4/22/2014 |
Run |
WMS track: 5 x 150 run )+ jog back |
Interval |
1.0 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|
| 4/21/2014 |
Run |
Track: 4 x 800 + 400 |
Interval |
5.0 mi |
|
|
|
| 4/20/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.2 mi |
|
|
|
| 4/18/2014 |
Run |
Madison-Lovgren (1), + 2 min down/up Lovgren |
Hill |
4.0 mi |
|
|
|
| 4/17/2014 |
Run |
MO GF: 55 min alone, 35 w Anne |
Long |
10.0 mi |
|
|
|
| 4/16/2014 |
Run |
WMS grass: 7x450m w 150 jog (relay) |
Interval |
3.3 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 |
|
|
|
| 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 |
|
|
|
| 4/8/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/7/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/7/2014 |
Run |
Track: 6x800 5 @ 3:25-35 Last 3:05 |
Interval |
4.0 mi |
|
|
|
| 4/6/2014 |
Run |
Bakery to GF: back on MO, Sands. |
Long |
7.0 mi |
|
|
|
| 4/4/2014 |
Run |
Track: 3miles (7:40), 2 miles alt 2:00/1:45 |
Tempo |
7.2 mi |
|
|
|
| 4/2/2014 |
Run |
Run home from BP via Hilltop |
Long |
4.0 mi |
|
|
|
| 4/2/2014 |
Run |
Battle Point: alternate 400s (1:45, 2:00) |
Tempo |
4.4 mi |
|
|
|
| 3/31/2014 |
Run |
Newport OR beach |
Long |
4.5 mi |
|
|
|
| 3/30/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Tempo |
7.0 mi |
|
|
|
| 3/28/2014 |
Run |
2xMadison Hill to Lovgen |
Long |
7.0 mi |
|
|
|
| 3/24/2014 |
Run |
Track: 3xmile cutdowns (720 710 709) +340 800 |
Interval |
4.5 mi |
|
|
|
| 3/23/2014 |
Run |
Bakery-GF: next to last cutoff |
Long |
7.0 mi |
|
|
|
| 3/21/2014 |
Run |
Seattle: Interlaken Pk, Volunteer Pk, to ferry |
Easy |
9.0 mi |
|
|
|
| 3/19/2014 |
Run |
Jog to track/back: 3.5 mi tempo (7:40 pace) |
Tempo |
6.5 mi |
|
|
|
| 3/17/2014 |
Run |
Track: 1600(7:30) 1200s(5:25 5:20) 800s (3:15 3:14) |
Interval |
5.0 mi |
|
|
|
| 3/16/2014 |
Run |
Wing Point: w 2 shortcuts |
Long |
6.0 mi |
|
|
|
| 3/13/2014 |
Run |
Track: 20 x 100(:24)+100 jog (:36) |
Interval |
6.0 mi |
|
|
|
| 3/10/2014 |
Bike |
Spin upstairs: 2 x 10 minutes |
Easy |
3.0 mi |
|
|
|
| 3/10/2014 |
Run |
Track: 2xmile + 1x2K (all progressive) |
Interval |
5.0 mi |
|
|
|
| 3/9/2014 |
Run |
Bakery-Wing Point: back via HS |
Long |
6.5 mi |
|
|
|
| 3/5/2014 |
Run |
Track |
Interval |
3.5 mi |
|
|
|
| 3/5/2014 |
Run |
Gazzam/Crystal Springs w Anne, Sadie |
Easy |
3.5 mi |
|
|
|
| 3/3/2014 |
Run |
Track in pm (rainy am) 3x1K (4:07) + 5x300 (70) |
Interval |
5.0 mi |
|
|
|
| 3/2/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Long |
7.0 mi |
|
|
|
| 2/28/2014 |
Run |
Suquamish, w Anne |
Easy |
5.0 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 |
|
|
|
| 2/23/2014 |
Run |
Bakery on own: to HS, Rotary Park etc |
Easy |
3.0 mi |
|
|
|
| 2/22/2014 |
Run |
|
Race |
10.0 km |
|
|
|
| 2/22/2014 |
Run |
LaConner warm-up: jog out mile & back |
Easy |
2.0 mi |
|
|
|
| 2/17/2014 |
Run |
Track: 3 x 2 miles (14:56 14:56 15:08) |
Interval |
7.5 mi |
|
|
|
| 2/16/2014 |
Run |
Bakery/GF: Hill-top cutoff |
Long |
7.0 mi |
|
|
|
| 2/14/2014 |
Run |
Anne's to Pt Madison--waterworks trails |
Long |
7.0 mi |
|
|
|
| 2/11/2014 |
Run |
McRedmond, GF, gravel pit, Lovgren, Wilkes, past Bay Hay |
Long |
8.0 mi |
|
|
|
| 2/10/2014 |
Run |
Track: 15x:30':30 (6:20/10:20 pace) + 3x400 (1:38-40) |
Interval |
5.0 mi |
|
|
|
| 2/8/2014 |
Run |
Greenlake 5K (21:06) + 2 mile warm-up, 3x100 strides |
Race |
5.5 mi |
|
|
|
| 2/5/2014 |
Run |
Logg-Messenger-MB-Meigs-Justa-Morgan-TO-Roberts |
Easy |
5.0 mi |
|
|
|
| 2/3/2014 |
Run |
Track: 6x800 (325 320 318 317 320 318) + grass loops |
Interval |
5.0 mi |
|
|
|
| 2/2/2014 |
Run |
Bakery-GF Hilltop crossing + 3x short hills |
Long |
7.5 mi |
|
|
|
| 1/31/2014 |
Run |
Derby Downs: 8x100m very steep trail; 3x200m steep road |
Hill |
5.0 mi |
|
|
|
| 1/29/2014 |
Run |
Track: 2m (9:20)+2m (8:40)+2m (8:00)+2m (9:40) |
Long |
8.0 mi |
|
|
|
| 1/27/2014 |
Run |
Track: 2 x mile + 1/2 mile (7:28/3:35/7:08/3:22) |
Interval |
4.5 mi |
|
|
|
| 1/26/2014 |
Run |
Bakery to GF: back on MO + .5m loop by Docs |
Long |
6.5 mi |
|
|
|
| 1/24/2014 |
Run |
Phelps: Sumanee loop + Ellingsen loop (w trail) |
Easy |
4.5 mi |
|
|
|
| 1/23/2014 |
Run |
Faulk Hill x 2 (444 433) back by Messenger |
Hill |
3.5 mi |
|
|
|
| 1/21/2014 |
Run |
Anne's to Wilkes (Kalgren), Tree Farm. |
Easy |
4.0 mi |
|
|
|
| 1/20/2014 |
Run |
Track: 4 x 1200 6:50 pace (515 502 505 502) |
Interval |
4.5 mi |
|
|
|
| 1/19/2014 |
Run |
Bakery-GF: full loop |
Long |
7.5 mi |
|
|
|
| 1/17/2014 |
Run |
GF-MO: 2 loops, 3rd w Mike, then GF-Miller & back |
Long |
8.5 mi |
|
|
|
| 1/15/2014 |
Run |
Home to GF-Miller Rd |
Long |
6.5 mi |
|
|
|
| 1/13/2014 |
Run |
Track: 8x400 (140 134 130-32) |
Interval |
5.5 mi |
|
|
|
| 1/12/2014 |
Run |
Bakery to GF: Hilltop crossing |
Long |
7.0 mi |
|
|
|
| 1/9/2014 |
Run |
Track: 4 mi 30:40 (7:40 pace) |
Tempo |
7.0 mi |
|
|
|
| 1/6/2014 |
Run |
Track: 2x400 600 800 1000 =3.5miles <7 pace |
Interval |
5.0 mi |
|
|
|
| 1/5/2014 |
Run |
Bakery to GF: back on MO, Sands. |
Long |
6.5 mi |
|
|
|
| 1/3/2014 |
Run |
Faulk Hill x 4 (NT 444 437 439) |
Hill |
5.0 mi |
|
|
|
| 1/1/2014 |
Run |
Moran-Yeomalt-Wing Pt-Cherry to end, & back |
Long |
8.0 mi |
|
|
|
| 12/30/2013 |
Run |
Track: 2 x 2 mile (14:55--7:28, 14:40-7:20)) |
Tempo |
6.0 mi |
|
|
|
| 12/29/2013 |
Run |
Bakery: to GF & back (no trail) |
Long |
6.0 mi |
|
|
|
| 12/27/2013 |
Run |
MO/GF |
Easy |
5.5 mi |
|
|
|
| 12/25/2013 |
Run |
Beachcrest to Meigs, Koura, Sandpit, Koura-Valley-Kalgren |
Easy |
6.5 mi |
|
|
|
| 12/23/2013 |
Run |
Sportsman/NB/MO/GF/McRedmond |
Easy |
5.5 mi |
|
|
|
| 12/21/2013 |
Run |
Joliet IL: trail + development |
Long |
7.0 mi |
|
|
|
| 12/18/2013 |
Run |
Anne's to Wilkes (Kalgren), Tree Farm. |
Easy |
4.0 mi |
|
|
|
| 12/16/2013 |
Run |
Track: 6x 800 (3:48 3:33 3:22 3:15 3:11 3:11) |
Interval |
4.0 mi |
|
|
|
| 12/13/2013 |
Run |
Manitou Bch Walk Hill: 12 x :45 |
Hill |
5.0 mi |
|
|
|
| 12/12/2013 |
Run |
Downtown loop: Ferncliff, Wyatt, Sands, McRemond, Beachcrest |
Long |
7.8 mi |
|
|
|
| 12/9/2013 |
Run |
Track: 2 x 2 mile (14:40--7:20, 15:25--7:43) |
Tempo |
5.5 mi |
|
|
|
| 12/2/2013 |
Run |
Track: 3x2K (8:58-7:08; 8:37-6:57 8:30-6:52). |
Interval |
5.0 mi |
|
|
|
| 12/1/2013 |
Run |
Bakery to GF: MO rd to end GF. |
Tempo |
7.3 mi |
|
|
|
| 11/30/2013 |
Run |
Faulk Hill x 3 (420 423 420) |
Hill |
4.5 mi |
|
|
|
| 11/28/2013 |
Run |
BP: warmup, cool don |
Easy |
2.5 mi |
|
|
|
| 11/28/2013 |
Run |
BP: 5K RACE 22:16 |
Race |
3.1 mi |
|
|
|
| 11/26/2013 |
Run |
Fremont (Seattle): exploring |
Easy |
7.0 mi |
|
|
|
| 11/25/2013 |
Run |
Track: 5x1K (422 423 420 408 409) |
Interval |
5.0 mi |
|
|
|