| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 11/30/2013 |
Run |
Faulk Hill x 3 (420 423 420) |
Hill |
4.5 mi |
|
|
 |
| 1/3/2014 |
Run |
Faulk Hill x 4 (NT 444 437 439) |
Hill |
5.0 mi |
|
|
|
| 8/30/2013 |
Run |
Fletcher Bay-Lynwood Ctr via Gazzam |
Long |
6.5 mi |
|
|
|
| 6/24/2013 |
Run |
Fort Ward: to Blakely Harbor. 3xTaniCr hill |
Hill |
5.0 mi |
|
|
|
| 11/26/2013 |
Run |
Fremont (Seattle): exploring |
Easy |
7.0 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 |
|
|
|
| 8/18/2014 |
Run |
Ft W: w Anne. Blakely trail |
Long |
2.9 mi |
|
|
|
| 6/17/2013 |
Run |
Ft Ward--ramp to parade grounds, big fort, salmon farm, old stai |
Long |
4.0 mi |
|
|
|
| 7/29/2013 |
Run |
Ft Ward--up Cem.Hill/back |
Long |
4.0 mi |
|
|
|
| 6/30/2014 |
Run |
FtW Boat: Oddfellows loop. |
Easy |
5.0 mi |
|
|
|
| 7/8/2013 |
Run |
FTW--SBeach (to end E of TJ), 2xTJ Hill, reservoir |
Long |
6.0 mi |
|
|
|
| 7/1/2013 |
Run |
FtW-BlklyH. Back on TaniCr |
Long |
5.0 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 10/14/2013 |
Run |
FtW: S to upper lot. Ridge Tr repeats. Parade strides |
Fartlek |
4.0 mi |
|
|
|
| 9/30/2013 |
Run |
FtW: to Murphy's 5 mi w x8 fast hills +.8 warm |
Hill |
5.8 mi |
|
|
|
| 6/29/2015 |
Run |
FW-Uphill, 1/2 way to Blakely Hbr, Back |
Easy |
4.0 mi |
|
|
|
| 7/6/2015 |
Run |
FW:Shore-BlakelyH, cemetery |
Long |
5.5 mi |
|
|
|
| 6/21/2013 |
Run |
Gazzam: 4 m at 8:45, w 4 90 sec surges |
Fartlek |
4.0 mi |
|
|
|
| 3/5/2014 |
Run |
Gazzam/Crystal Springs w Anne, Sadie |
Easy |
3.5 mi |
|
|
|
| 5/1/2014 |
Run |
GF loops: 50 min alone, 65 w Anne (c9:15 pace) |
Long |
12.0 mi |
|
|
|
| 11/8/2013 |
Run |
GF w Anne |
Long |
7.0 mi |
|
|
|
| 11/21/2013 |
Run |
GF-East to Battle Point |
Long |
6.5 mi |
|
|
|
| 1/9/2015 |
Run |
GF-MO to gravel pit |
Long |
4.0 mi |
|
|
|
| 1/17/2014 |
Run |
GF-MO: 2 loops, 3rd w Mike, then GF-Miller & back |
Long |
8.5 mi |
|
|
|
| 4/24/2014 |
Run |
GF: MO alone, HT/MR/MO w Anne |
Long |
11.0 mi |
|
|
|
| 5/22/2014 |
Run |
GF/MO loops x4: 2 alone, 2 w Anne |
Long |
7.0 mi |
|
|
|
| 5/29/2014 |
Run |
GF/MO to GF/Miller, BP loop |
Long |
7.0 mi |
|
|
|
| 5/27/2014 |
Run |
GF/MO: 2.5 loops |
Easy |
4.5 mi |
|
|
|
| 5/8/2014 |
Run |
GF/MO: 6.66 loops, 4 alone, 3.66 w Anne |
Long |
12.0 mi |
|
|
|
| 9/12/2013 |
Run |
Grand Forest: Mandus Olson-Miller via Hilltop |
Long |
4.5 mi |
|
|
|
| 9/24/2013 |
Run |
Grass drills: + warmup |
Easy |
2.0 mi |
|
|
|
| 2/8/2014 |
Run |
Greenlake 5K (21:06) + 2 mile warm-up, 3x100 strides |
Race |
5.5 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 mi |
|
|
|
| 1/15/2014 |
Run |
Home to GF-Miller Rd |
Long |
6.5 mi |
|
|
|
| 8/8/2014 |
Run |
Home to Phelps/back: 3 mi loop at Phelps |
Long |
11.2 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x1.5 mi (alt 1:55-2:03/145 141 136; 135 133 131) |
Tempo |
4.5 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x400 (135 125) 1x800 (3:40) |
Interval |
1.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/10/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 1/16/2015 |
Run |
HS Rd hill x 4: + Wyatt/Lovell hill to warmup |
Hill |
4.6 mi |
|
|
|
| 10/14/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/15/2013 |
Run |
HS track |
Easy |
4.0 mi |
|
|
|
| 10/30/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 11/11/2013 |
Run |
HS track w John Foy |
Interval |
5.5 mi |
|
|
|
| 11/4/2013 |
Run |
HS track: 2 miles warm/cool, RACE 6:14 |
Race |
3.0 mi |
|
|
|
| 10/22/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/23/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 8/28/2013 |
Run |
HS-Commodore easy (9 min pace) |
Easy |
2.0 mi |
|
|
|
| 8/29/2013 |
Run |
HS-GF (Sakai out, Sands back) |
Easy |
3.0 mi |
|
|
|
| 9/6/2013 |
Run |
HS-GF via Sands x2 (1 Berg's, 2 McRedmond) |
Easy |
7.0 mi |
|
|
|
| 10/25/2013 |
Run |
HS-Sakai trail |
Easy |
3.0 mi |
|
|
|
| 9/9/2013 |
Run |
HS-Winslow |
Easy |
3.5 mi |
|
|
|
| 9/3/2013 |
Run |
HS: bus depot hills 7 reps x 3 groups |
Hill |
6.3 mi |
|
|
|
| 10/29/2013 |
Run |
HS: fartlek on grass |
Easy |
2.5 mi |
|
|
|
| 9/26/2013 |
Run |
HS: meander to Grand |
Long |
5.0 mi |
|
|
|
| 10/3/2013 |
Run |
HS: Sakai, NTown, Commodore |
Easy |
3.5 mi |
|
|
|
| 9/17/2013 |
Run |
HS/Sakai trail/Sands loop x2 |
Long |
8.0 mi |
|
|
|
| 8/2/2013 |
Run |
Hyla-Hidden Cove Rd-Manzanita Pk-Lovgren-Wilkes trail |
Long |
10.0 mi |
|
|
|
| 8/27/2013 |
Run |
IslandWood: 5k course |
Easy |
4.0 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 3/19/2014 |
Run |
Jog to track/back: 3.5 mi tempo (7:40 pace) |
Tempo |
6.5 mi |
|
|
|
| 10/4/2013 |
Run |
Johnson Farm XC: |
Hill |
4.5 mi |
|
|
|
| 10/11/2013 |
Run |
Johnson Farm: 3x600 + 3x1200 +600warnm 1200 cooll |
Interval |
4.5 mi |
|
|
|
| 9/11/2013 |
Run |
Johnson Farm: 4 hills |
Easy |
4.0 mi |
|
|
|
| 12/21/2013 |
Run |
Joliet IL: trail + development |
Long |
7.0 mi |
|
|
|
| 2/22/2014 |
Run |
LaConner warm-up: jog out mile & back |
Easy |
2.0 mi |
|
|
|
| 9/14/2013 |
Run |
Lincoln Park: Sundodger Meet |
Easy |
5.0 mi |
|
|
|
| 10/31/2013 |
Run |
Lk Samm XC course |
Easy |
4.0 mi |
|
|
|
| 10/26/2013 |
Run |
Lk SammamishXC course |
Easy |
4.0 mi |
|
|
|
| 9/7/2013 |
Run |
Lk Wilderness: Jog 3k "relay" course |
Easy |
2.0 mi |
|
|
|
| 2/5/2014 |
Run |
Logg-Messenger-MB-Meigs-Justa-Morgan-TO-Roberts |
Easy |
5.0 mi |
|
|
|
| 9/19/2013 |
Run |
LWoodlandPk: |
Hill |
4.0 mi |
|
|
|
| 10/24/2013 |
Run |
LWP Metro Championship--hills |
Hill |
4.0 mi |
|
|
|
| 10/2/2013 |
Run |
LWP race: 3xhills. Last mile. |
Easy |
2.0 mi |
|
|
|
| 10/16/2013 |
Run |
LWP: x2 hills to 2-mile. x2 last 1/2 for Shawn |
Easy |
2.0 mi |
|
|
|
| 9/27/2013 |
Run |
Lynwood/Gazzam. 4x1/2 in 3:40 (7:20 pace) |
Interval |
6.0 mi |
|
|
|
| 4/18/2014 |
Run |
Madison-Lovgren (1), + 2 min down/up Lovgren |
Hill |
4.0 mi |
|
|
|
| 12/13/2013 |
Run |
Manitou Bch Walk Hill: 12 x :45 |
Hill |
5.0 mi |
|
|
|
| 2/11/2014 |
Run |
McRedmond, GF, gravel pit, Lovgren, Wilkes, past Bay Hay |
Long |
8.0 mi |
|
|
|
| 10/13/2013 |
Run |
MO back to bakery: Middle shortcut in GF |
Easy |
4.0 mi |
|
|
|
| 11/1/2013 |
Run |
MO GF to Miller Rd |
Long |
6.0 mi |
|
|
|
| 4/17/2014 |
Run |
MO GF: 55 min alone, 35 w Anne |
Long |
10.0 mi |
|
|
|
| 12/27/2013 |
Run |
MO/GF |
Easy |
5.5 mi |
|
|
|
| 1/1/2014 |
Run |
Moran-Yeomalt-Wing Pt-Cherry to end, & back |
Long |
8.0 mi |
|
|
|
| 8/22/2013 |
Run |
Mt Townsend: no run, but tough walk |
Long |
4.0 mi |
|
|
|
| 8/21/2014 |
Run |
MtTownsend: jog/walk up (85 min), run/jog down (58 min) |
Hill |
10.0 mi |
|
|
|
| 3/31/2014 |
Run |
Newport OR beach |
Long |
4.5 mi |
|
|
|
| 8/8/2013 |
Run |
NK Trail: 2x3.5mile loop w hills. |
Long |
7.0 mi |
|
|
|
| 7/5/2013 |
Run |
NK Trail: Spine/Norman Rd, Powerline/Ravine |
Long |
7.0 mi |
|
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 8/15/2014 |
Run |
Phelps field: 12 x 110 m strides 23 sec), jog back |
Fartlek |
1.5 mi |
|
|
|
| 8/22/2014 |
Run |
Phelps trail: mile out/back |
Easy |
2.0 mi |
|
|
|
| 10/18/2013 |
Run |
Phelps: 1.5 to PtM trail. 4x600 trail. 1m back |
Interval |
4.0 mi |
|
|
|
| 8/1/2014 |
Run |
Phelps: 4x 1.8mile Sumanee Loop, +1.7 Checkdam loop |
Long |
9.0 mi |
|
|
|
| 1/24/2014 |
Run |
Phelps: Sumanee loop + Ellingsen loop (w trail) |
Easy |
4.5 mi |
|
|
|
| 8/9/2013 |
Run |
Phelps: to Sumanee w extra loops. Spargur. |
Easy |
4.0 mi |
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
|