| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 6/15/2013 |
Run |
Warmup for 5K: To mile #1 and back |
Easy |
2.0 mi |
17:00 |
8:30 |
 |
| 6/15/2013 |
Run |
Fall City. Flat, out/back course along river |
Race |
5.0 km |
21:19 |
6:52 |
|
| 6/16/2013 |
Run |
Port Gamble trails--monitor 5K course at jog |
Easy |
2.5 mi |
|
|
|
| 6/17/2013 |
Run |
Track: 1600, 1200. 800, 400, 400/7:30-40 pace |
Interval |
4.0 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 |
|
|
|
| 6/21/2013 |
Run |
Gazzam: 4 m at 8:45, w 4 90 sec surges |
Fartlek |
4.0 mi |
|
|
|
| 6/24/2013 |
Run |
Fort Ward: to Blakely Harbor. 3xTaniCr hill |
Hill |
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 |
2x1.2m/.5m 705/306/635/310 |
Interval |
4.0 mi |
|
|
|
| 7/1/2013 |
Run |
FtW-BlklyH. Back on TaniCr |
Long |
5.0 mi |
|
|
|
| 7/3/2013 |
Run |
BP: 5x400(230..130), O/B Trillium Top |
Easy |
4.5 mi |
|
|
|
| 7/4/2013 |
Run |
Warmup (mile route backwards). Cool to HS |
Easy |
2.0 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 |
|
| 7/5/2013 |
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 |
Track 3x200/300/400 (1:28) w = distance jog |
Interval |
4.0 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 |
|
|
|
| 7/14/2013 |
Run |
Taos 5 mi hike 2hrs 1K elev gain (7.2 to 8.2') |
Easy |
5.0 mi |
|
|
|
| 7/15/2013 |
Run |
Taos Mid/W Valley out/back. Sagebrush-Cid's. Flat |
Long |
9.5 mi |
|
|
|
| 7/16/2013 |
Run |
Rio Grande Canyon from Pilar. 2 mi, out-back. |
Easy |
4.0 mi |
|
|
|
| 7/17/2013 |
Run |
Rio Grande at Taos Junction. inc 10x1min (7:00 93s/m)/2min jog |
Fartlek |
7.5 mi |
|
|
|
| 7/19/2013 |
Run |
2 mile warm-up, 1 mile cool down (2 m: walk/jog) |
Easy |
3.0 mi |
|
|
|
| 7/19/2013 |
Run |
8x400 (400 jog) 6@1:29, + 1:37 +1:35. Round Taos ball fiields. |
Interval |
4.0 mi |
|
|
|
| 7/21/2013 |
Run |
2-mi out/back, Taos hotel to church at Rancho de T |
Easy |
4.0 mi |
|
|
|
| 7/26/2013 |
Run |
2x2mi loops: Phelps-Sumanee |
Easy |
4.0 mi |
|
|
|
| 7/27/2013 |
Run |
2 mi warm-up + later 1-mi warm-up: w 10 100m strides |
Easy |
3.0 mi |
|
|
|
| 7/27/2013 |
Run |
800 2:48.8 1500 5:50.8 |
Race |
1.5 mi |
|
|
|
| 7/28/2013 |
Run |
Bakery to GF: back on MO |
Long |
6.0 mi |
|
|
|
| 7/29/2013 |
Run |
Track: 2x (1mi/.5mi) + 1 mi warmup. 7:40 pace |
Interval |
4.0 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 |
|
|
|
| 8/5/2013 |
Run |
Track: 6x800 (c 3:20) + mile warm/cool |
Interval |
5.0 mi |
|
|
|
| 8/8/2013 |
Run |
NK Trail: 2x3.5mile loop w hills. |
Long |
7.0 mi |
|
|
|
| 8/9/2013 |
Run |
Phelps: to Sumanee w extra loops. Spargur. |
Easy |
4.0 mi |
|
|
|
| 8/11/2013 |
Run |
Bakery to GF: mid GF shortcut |
Long |
6.5 mi |
|
|
|
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 8/12/2013 |
Run |
Track: 3x1K (5:00) w Mariann + 400 |
Interval |
2.0 mi |
|
|
|
| 8/18/2013 |
Run |
Bakery: at Sands, alone into GF, back |
Long |
6.0 mi |
|
|
|
| 8/19/2013 |
Run |
Track: 3x1200 1x1100 +W/C |
Interval |
4.5 mi |
|
|
|
| 8/22/2013 |
Run |
Mt Townsend: no run, but tough walk |
Long |
4.0 mi |
|
|
|
| 8/24/2013 |
Run |
BP: back/forth to reset 5K course |
Easy |
4.0 mi |
|
|
|
| 8/25/2013 |
Run |
Bakery to GF: short S trail |
Long |
6.5 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 |
|
|
|
| 8/27/2013 |
Run |
IslandWood: 5k course |
Easy |
4.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: continuous 8x 300 run/100 jog (68-71/40-50) |
Interval |
4.0 mi |
|
|
|
| 8/28/2013 |
Run |
HS-Commodore easy (9 min pace) |
Easy |
2.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 8/29/2013 |
Run |
HS-GF (Sakai out, Sands back) |
Easy |
3.0 mi |
|
|
|
| 8/30/2013 |
Run |
Fletcher Bay-Lynwood Ctr via Gazzam |
Long |
6.5 mi |
|
|
|
| 8/31/2013 |
Run |
BP: paced 400/800 (1:45-2:15). Main trail + bush-trail |
Fartlek |
3.5 mi |
|
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 9/2/2013 |
Run |
Track: 2x1mi, then .5mi Alt 8/7 pace = 7:30 |
Interval |
4.5 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 9/3/2013 |
Run |
HS: bus depot hills 7 reps x 3 groups |
Hill |
6.3 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 mi |
|
|
|
| 9/5/2013 |
Run |
400 loop field N of HS |
Tempo |
4.0 mi |
|
|
|
| 9/6/2013 |
Run |
HS-GF via Sands x2 (1 Berg's, 2 McRedmond) |
Easy |
7.0 mi |
|
|
|
| 9/7/2013 |
Run |
Lk Wilderness: Jog 3k "relay" course |
Easy |
2.0 mi |
|
|
|
| 9/8/2013 |
Run |
Bakery-GF: main-south GF trail |
Long |
6.5 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-Winslow |
Easy |
3.5 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 |
|
|
|
| 9/11/2013 |
Run |
Johnson Farm: 4 hills |
Easy |
4.0 mi |
|
|
|
| 9/12/2013 |
Run |
Grand Forest: Mandus Olson-Miller via Hilltop |
Long |
4.5 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 9/13/2013 |
Run |
Battle Point loop |
Tempo |
3.7 mi |
|
|
|
| 9/14/2013 |
Run |
Lincoln Park: Sundodger Meet |
Easy |
5.0 mi |
|
|
|
| 9/15/2013 |
Run |
Bakery to GF: long south trail |
Long |
6.5 mi |
|
|
|
| 9/16/2013 |
Run |
Track: 2xmile (7:45, 7:25) 1200 (5:14) 800 (3:15) |
Interval |
4.5 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 9/17/2013 |
Run |
HS/Sakai trail/Sands loop x2 |
Long |
8.0 mi |
|
|
|
| 9/18/2013 |
Run |
Dont remember: something XC. Guess distance |
Easy |
3.0 mi |
|
|
|
| 9/19/2013 |
Run |
LWoodlandPk: |
Hill |
4.0 mi |
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 9/21/2013 |
Run |
Salt Creek: 21:31 |
Race |
4.0 mi |
|
|
|
| 9/22/2013 |
Run |
Bakery: Sakai trail, Paulanna, MO, HS. |
Easy |
4.0 mi |
|
|
|
| 9/23/2013 |
Run |
BP: Pace groups on course, long fartlek. |
Fartlek |
4.0 mi |
|
|
|
| 9/24/2013 |
Run |
Grass drills: + warmup |
Easy |
2.0 mi |
|
|
|
| 9/25/2013 |
Run |
BP: Off/on jog setting course, monitoring race |
Easy |
4.0 mi |
|
|
|
| 9/26/2013 |
Run |
HS: meander to Grand |
Long |
5.0 mi |
|
|
|
| 9/27/2013 |
Run |
Lynwood/Gazzam. 4x1/2 in 3:40 (7:20 pace) |
Interval |
6.0 mi |
|
|
|
| 9/29/2013 |
Run |
WingPt: shortcuts on Grand, HS |
Long |
5.0 mi |
|
|
|
| 9/30/2013 |
Run |
FtW: to Murphy's 5 mi w x8 fast hills +.8 warm |
Hill |
5.8 mi |
|
|
|
| 10/1/2013 |
Run |
Track: 2 x tempo mile (7:25, 7:07) 2 mi jog |
Tempo |
4.0 mi |
|
|
|
| 10/2/2013 |
Run |
LWP race: 3xhills. Last mile. |
Easy |
2.0 mi |
|
|
|
| 10/3/2013 |
Run |
HS: Sakai, NTown, Commodore |
Easy |
3.5 mi |
|
|
|
| 10/4/2013 |
Run |
Johnson Farm XC: |
Hill |
4.5 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 |
|
|
|
| 10/7/2013 |
Run |
Track: 3xmile (7:45,7:17,7:25) + .5warm,cool |
Tempo |
4.0 mi |
|
|
|
| 10/7/2013 |
Run |
BP to Hilltop/back. + Mile 2 of 5K course |
Long |
6.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|