| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 6/12/2014 |
Run |
6x Falk Hill (1/2), down ManitouBch (3/4) |
Hill |
7.7 mi |
|
|
 |
| 7/16/2014 |
Run |
XC BP hills, FTS from Memois Cr. 1x east, 5x west. |
Hill |
2.0 mi |
|
|
|
| 8/21/2014 |
Run |
MtTownsend: jog/walk up (85 min), run/jog down (58 min) |
Hill |
10.0 mi |
|
|
|
| 8/29/2014 |
Run |
XC at Pt Gamble trails: HILLS |
Hill |
2.0 mi |
|
|
|
| 9/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Hill |
5.0 mi |
|
|
|
| 1/16/2015 |
Run |
HS Rd hill x 4: + Wyatt/Lovell hill to warmup |
Hill |
4.6 mi |
|
|
|
| 6/17/2013 |
Run |
Track: 1600, 1200. 800, 400, 400/7:30-40 pace |
Interval |
4.0 mi |
|
|
|
| 7/1/2013 |
Run |
2x1.2m/.5m 705/306/635/310 |
Interval |
4.0 mi |
|
|
|
| 7/8/2013 |
Run |
Track 3x200/300/400 (1:28) w = distance jog |
Interval |
4.0 mi |
|
|
|
| 7/19/2013 |
Run |
8x400 (400 jog) 6@1:29, + 1:37 +1:35. Round Taos ball fiields. |
Interval |
4.0 mi |
|
|
|
| 7/29/2013 |
Run |
Track: 2x (1mi/.5mi) + 1 mi warmup. 7:40 pace |
Interval |
4.0 mi |
|
|
|
| 8/5/2013 |
Run |
Track: 6x800 (c 3:20) + mile warm/cool |
Interval |
5.0 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 |
|
|
|
| 8/26/2013 |
Run |
Track: 3xmile (7:40 730 7:20) neg split + w/c |
Interval |
4.0 mi |
|
|
|
| 8/26/2013 |
Run |
800m circa HS grass field: 2@3:30 +mile jog |
Interval |
2.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: continuous 8x 300 run/100 jog (68-71/40-50) |
Interval |
4.0 mi |
|
|
|
| 9/2/2013 |
Run |
Track: 2x1mi, then .5mi Alt 8/7 pace = 7:30 |
Interval |
4.5 mi |
|
|
|
| 9/9/2013 |
Run |
HS 2x400 (135 125) 1x800 (3:40) |
Interval |
1.0 mi |
|
|
|
| 9/10/2013 |
Run |
Track: 4x1K (4:12 4:18 4:12 4:23) +600 (4:12 pace) |
Interval |
4.0 mi |
|
|
|
| 9/16/2013 |
Run |
Track: 2xmile (7:45, 7:25) 1200 (5:14) 800 (3:15) |
Interval |
4.5 mi |
|
|
|
| 9/27/2013 |
Run |
Lynwood/Gazzam. 4x1/2 in 3:40 (7:20 pace) |
Interval |
6.0 mi |
|
|
|
| 10/11/2013 |
Run |
Johnson Farm: 3x600 + 3x1200 +600warnm 1200 cooll |
Interval |
4.5 mi |
|
|
|
| 10/18/2013 |
Run |
Phelps: 1.5 to PtM trail. 4x600 trail. 1m back |
Interval |
4.0 mi |
|
|
|
| 10/21/2013 |
Run |
Track: 2K, 2xmile, 2x800 +warm/cool |
Interval |
5.0 mi |
|
|
|
| 10/21/2013 |
Run |
BP: Mile. 2x800. 1K. 2x200. Plus warm/cool |
Interval |
4.0 mi |
|
|
|
| 10/22/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/23/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/28/2013 |
Run |
Track 3x1K + mile warmup |
Interval |
3.0 mi |
|
|
|
| 11/11/2013 |
Run |
HS track w John Foy |
Interval |
5.5 mi |
|
|
|
| 11/18/2013 |
Run |
Track: 1600 (725) 2000 (710/448) 1600 (704) |
Interval |
4.5 mi |
|
|
|
| 11/25/2013 |
Run |
Track: 5x1K (422 423 420 408 409) |
Interval |
5.0 mi |
|
|
|
| 12/2/2013 |
Run |
Track: 3x2K (8:58-7:08; 8:37-6:57 8:30-6:52). |
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 |
|
|
|
| 1/6/2014 |
Run |
Track: 2x400 600 800 1000 =3.5miles <7 pace |
Interval |
5.0 mi |
|
|
|
| 1/13/2014 |
Run |
Track: 8x400 (140 134 130-32) |
Interval |
5.5 mi |
|
|
|
| 1/20/2014 |
Run |
Track: 4 x 1200 6:50 pace (515 502 505 502) |
Interval |
4.5 mi |
|
|
|
| 1/27/2014 |
Run |
Track: 2 x mile + 1/2 mile (7:28/3:35/7:08/3:22) |
Interval |
4.5 mi |
|
|
|
| 2/3/2014 |
Run |
Track: 6x800 (325 320 318 317 320 318) + grass loops |
Interval |
5.0 mi |
|
|
|
| 2/10/2014 |
Run |
Track: 15x:30':30 (6:20/10:20 pace) + 3x400 (1:38-40) |
Interval |
5.0 mi |
|
|
|
| 2/17/2014 |
Run |
Track: 3 x 2 miles (14:56 14:56 15:08) |
Interval |
7.5 mi |
|
|
|
| 3/3/2014 |
Run |
Track in pm (rainy am) 3x1K (4:07) + 5x300 (70) |
Interval |
5.0 mi |
|
|
|
| 3/5/2014 |
Run |
Track |
Interval |
3.5 mi |
|
|
|
| 3/10/2014 |
Run |
Track: 2xmile + 1x2K (all progressive) |
Interval |
5.0 mi |
|
|
|
| 3/13/2014 |
Run |
Track: 20 x 100(:24)+100 jog (:36) |
Interval |
6.0 mi |
|
|
|
| 3/17/2014 |
Run |
Track: 1600(7:30) 1200s(5:25 5:20) 800s (3:15 3:14) |
Interval |
5.0 mi |
|
|
|
| 3/24/2014 |
Run |
Track: 3xmile cutdowns (720 710 709) +340 800 |
Interval |
4.5 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 |
|
|
|
| 4/8/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 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 |
|
|
|
| 4/16/2014 |
Run |
WMS grass: 7x450m w 150 jog (relay) |
Interval |
3.3 mi |
|
|
|
| 4/21/2014 |
Run |
Track: 4 x 800 + 400 |
Interval |
5.0 mi |
|
|
|
| 4/22/2014 |
Run |
WMS track: 5 x 150 run )+ jog back |
Interval |
1.0 mi |
|
|
|
| 4/28/2014 |
Run |
Track: 5x1K (428 408 403 408 418) |
Interval |
5.0 mi |
|
|
|
| 4/29/2014 |
Run |
WMS Track: 4x400 grass w kids (1:40-45) |
Interval |
1.0 mi |
|
|
|
| 5/5/2014 |
Run |
Track: 3 x 2K (720-25 mile + 135-40 400) |
Interval |
5.5 mi |
|
|
|
| 5/12/2014 |
Run |
Track: 6x neg split 800 (1:40+1:35=3:15) |
Interval |
5.0 mi |
|
|
|
| 6/2/2014 |
Run |
Track: 5x1200 (500 457 502 513 511) |
Interval |
5.3 mi |
|
|
|
| 6/4/2014 |
Run |
WMS track: 12 x 200 w 200 jog (40-44) |
Interval |
5.0 mi |
|
|
|
| 6/9/2014 |
Run |
Track: 2000 1600 1200 800 |
Interval |
5.0 mi |
|
|
|
| 6/16/2014 |
Run |
Track: 200s + 2 min jog |
Interval |
3.0 mi |
|
|
|
| 7/7/2014 |
Run |
Track: 2x mile (8), 1x1200 (10 pace) |
Interval |
3.2 mi |
|
|
|
| 7/14/2014 |
Run |
Track: 1600 800 2000 (8:00 pace) |
Interval |
3.5 mi |
|
|
|
| 7/21/2014 |
Run |
Track: 4x800 tempo (3:45-50) |
Interval |
2.5 mi |
|
|
|
| 7/28/2014 |
Run |
Track: 3x1K tempo |
Interval |
2.5 mi |
|
|
|
| 7/30/2014 |
Run |
XC at BP: 400 800 1200 1600 1200 |
Interval |
3.5 mi |
|
|
|
| 8/4/2014 |
Run |
Track: 2 x mile (7:13 7:08) = 2 mile warm/cool |
Interval |
4.0 mi |
|
|
|
| 9/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Interval |
3.0 mi |
|
|
|
| 9/3/2014 |
Run |
XC at WMS: 400s |
Interval |
4.0 mi |
|
|
|
| 9/8/2014 |
Run |
Track: Ladder 2000, 1500, 1200, 2x800 |
Interval |
5.0 mi |
|
|
|
| 1/2/2015 |
Run |
Track 6x1K + 1.5 warm, .5 cool |
Interval |
6.5 mi |
|
|
|
| 1/5/2015 |
Run |
Track 6x800 @ 3:40-45 |
Interval |
5.0 mi |
|
|
|
| 1/12/2015 |
Run |
Track 30/30s 3x1200 + long warmup, short cool |
Interval |
5.0 mi |
|
|
|
| 1/19/2015 |
Run |
Track: 2x2K (8:54 8:50) + mile (7:01) |
Interval |
5.0 mi |
|
|
|
| 6/17/2013 |
Run |
Ft Ward--ramp to parade grounds, big fort, salmon farm, old stai |
Long |
4.0 mi |
|
|
|
| 6/19/2013 |
Run |
BP to hilltop. 1 mile loop in GFE. 9:00 pace |
Long |
5.0 mi |
|
|
|
| 6/26/2013 |
Run |
BP: 5K course, pause at miles (w 4x400); 3/4 + 1/2 jog l |
Long |
5.5 mi |
|
|
|
| 7/1/2013 |
Run |
FtW-BlklyH. Back on TaniCr |
Long |
5.0 mi |
|
|
|
| 7/5/2013 |
Run |
NK Trail: Spine/Norman Rd, Powerline/Ravine |
Long |
7.0 mi |
|
|
|
| 7/7/2013 |
Run |
Bakery--GForest. Pace 7:45-8:15 |
Long |
7.3 mi |
|
|
|
| 7/8/2013 |
Run |
FTW--SBeach (to end E of TJ), 2xTJ Hill, reservoir |
Long |
6.0 mi |
|
|
|
| 7/11/2013 |
Run |
Thru Santa Fe: 10 min pace. 7K elev |
Long |
6.0 mi |
|
|
|
| 7/13/2013 |
Run |
Santa Fe Vista Loop x2. 600' of hill (w 2x150') |
Long |
8.0 mi |
|
|
|
| 7/15/2013 |
Run |
Taos Mid/W Valley out/back. Sagebrush-Cid's. Flat |
Long |
9.5 mi |
|
|
|
| 7/28/2013 |
Run |
Bakery to GF: back on MO |
Long |
6.0 mi |
|
|
|
| 7/29/2013 |
Run |
Ft Ward--up Cem.Hill/back |
Long |
4.0 mi |
|
|
|
| 7/31/2013 |
Run |
BP: 5k course + full loop (8:45 pace) |
Long |
5.0 mi |
|
|
|
| 8/2/2013 |
Run |
Hyla-Hidden Cove Rd-Manzanita Pk-Lovgren-Wilkes trail |
Long |
10.0 mi |
|
|
|
| 8/4/2013 |
Run |
Bakery to GF: full route |
Long |
7.5 mi |
|
|
|
| 8/8/2013 |
Run |
NK Trail: 2x3.5mile loop w hills. |
Long |
7.0 mi |
|
|
|
| 8/11/2013 |
Run |
Bakery to GF: mid GF shortcut |
Long |
6.5 mi |
|
|
|
| 8/18/2013 |
Run |
Bakery: at Sands, alone into GF, back |
Long |
6.0 mi |
|
|
|
| 8/22/2013 |
Run |
Mt Townsend: no run, but tough walk |
Long |
4.0 mi |
|
|
|
| 8/25/2013 |
Run |
Bakery to GF: short S trail |
Long |
6.5 mi |
|
|
|
| 8/30/2013 |
Run |
Fletcher Bay-Lynwood Ctr via Gazzam |
Long |
6.5 mi |
|
|
|
| 9/8/2013 |
Run |
Bakery-GF: main-south GF trail |
Long |
6.5 mi |
|
|
|
| 9/12/2013 |
Run |
Grand Forest: Mandus Olson-Miller via Hilltop |
Long |
4.5 mi |
|
|
|
| 9/15/2013 |
Run |
Bakery to GF: long south trail |
Long |
6.5 mi |
|
|
|
| 9/17/2013 |
Run |
HS/Sakai trail/Sands loop x2 |
Long |
8.0 mi |
|
|
|