| Date |
Activity |
Course |
Type ▲ |
Distance |
Duration |
Pace |
|
| 3/10/2014 |
Bike |
Spin upstairs: 2 x 10 minutes |
Easy |
3.0 mi |
|
|
 |
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
|
| 6/15/2013 |
Run |
Warmup for 5K: To mile #1 and back |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 6/16/2013 |
Run |
Port Gamble trails--monitor 5K course at jog |
Easy |
2.5 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 |
|
|
|
| 7/14/2013 |
Run |
Taos 5 mi hike 2hrs 1K elev gain (7.2 to 8.2') |
Easy |
5.0 mi |
|
|
|
| 7/16/2013 |
Run |
Rio Grande Canyon from Pilar. 2 mi, out-back. |
Easy |
4.0 mi |
|
|
|
| 7/19/2013 |
Run |
2 mile warm-up, 1 mile cool down (2 m: walk/jog) |
Easy |
3.0 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 |
|
|
|
| 8/9/2013 |
Run |
Phelps: to Sumanee w extra loops. Spargur. |
Easy |
4.0 mi |
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 8/24/2013 |
Run |
BP: back/forth to reset 5K course |
Easy |
4.0 mi |
|
|
|
| 8/27/2013 |
Run |
IslandWood: 5k course |
Easy |
4.0 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 |
|
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 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 |
|
|
|
| 9/9/2013 |
Run |
HS-Winslow |
Easy |
3.5 mi |
|
|
|
| 9/11/2013 |
Run |
Johnson Farm: 4 hills |
Easy |
4.0 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 9/14/2013 |
Run |
Lincoln Park: Sundodger Meet |
Easy |
5.0 mi |
|
|
|
| 9/18/2013 |
Run |
Dont remember: something XC. Guess distance |
Easy |
3.0 mi |
|
|
|
| 9/22/2013 |
Run |
Bakery: Sakai trail, Paulanna, MO, HS. |
Easy |
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 |
|
|
|
| 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 |
|
|
|
| 10/5/2013 |
Run |
Twilight Meet: To/fro for mile splits (6 x .5) |
Easy |
3.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/9/2013 |
Run |
BP setting course, timing |
Easy |
3.0 mi |
|
|
|
| 10/10/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/13/2013 |
Run |
MO back to bakery: Middle shortcut in GF |
Easy |
4.0 mi |
|
|
|
| 10/14/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/15/2013 |
Run |
HS track |
Easy |
4.0 mi |
|
|
|
| 10/16/2013 |
Run |
LWP: x2 hills to 2-mile. x2 last 1/2 for Shawn |
Easy |
2.0 mi |
|
|
|
| 10/25/2013 |
Run |
HS-Sakai trail |
Easy |
3.0 mi |
|
|
|
| 10/26/2013 |
Run |
Lk SammamishXC course |
Easy |
4.0 mi |
|
|
|
| 10/29/2013 |
Run |
HS: fartlek on grass |
Easy |
2.5 mi |
|
|
|
| 10/30/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/31/2013 |
Run |
Lk Samm XC course |
Easy |
4.0 mi |
|
|
|
| 11/26/2013 |
Run |
Fremont (Seattle): exploring |
Easy |
7.0 mi |
|
|
|
| 11/28/2013 |
Run |
BP: warmup, cool don |
Easy |
2.5 mi |
|
|
|
| 12/18/2013 |
Run |
Anne's to Wilkes (Kalgren), Tree Farm. |
Easy |
4.0 mi |
|
|
|
| 12/23/2013 |
Run |
Sportsman/NB/MO/GF/McRedmond |
Easy |
5.5 mi |
|
|
|
| 12/25/2013 |
Run |
Beachcrest to Meigs, Koura, Sandpit, Koura-Valley-Kalgren |
Easy |
6.5 mi |
|
|
|
| 12/27/2013 |
Run |
MO/GF |
Easy |
5.5 mi |
|
|
|
| 1/21/2014 |
Run |
Anne's to Wilkes (Kalgren), Tree Farm. |
Easy |
4.0 mi |
|
|
|
| 1/24/2014 |
Run |
Phelps: Sumanee loop + Ellingsen loop (w trail) |
Easy |
4.5 mi |
|
|
|
| 2/5/2014 |
Run |
Logg-Messenger-MB-Meigs-Justa-Morgan-TO-Roberts |
Easy |
5.0 mi |
|
|
|
| 2/22/2014 |
Run |
LaConner warm-up: jog out mile & back |
Easy |
2.0 mi |
|
|
|
| 2/23/2014 |
Run |
Bakery on own: to HS, Rotary Park etc |
Easy |
3.0 mi |
|
|
|
| 2/28/2014 |
Run |
Suquamish, w Anne |
Easy |
5.0 mi |
|
|
|
| 3/5/2014 |
Run |
Gazzam/Crystal Springs w Anne, Sadie |
Easy |
3.5 mi |
|
|
|
| 3/21/2014 |
Run |
Seattle: Interlaken Pk, Volunteer Pk, to ferry |
Easy |
9.0 mi |
|
|
|
| 4/30/2014 |
Run |
WMS track, alone: 2 miles (9:00) pace |
Easy |
2.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 5/5/2014 |
Run |
WMS track: w kids doing 300s/jog back |
Easy |
1.0 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody warm-up: 12 min jog, strides on grass |
Easy |
1.5 mi |
|
|
|
| 5/19/2014 |
Run |
Track: easy 3 x 1 mile, + jog mile warm, cool |
Easy |
5.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: mile warmup |
Easy |
1.0 mi |
|
|
|
| 5/27/2014 |
Run |
GF/MO: 2.5 loops |
Easy |
4.5 mi |
|
|
|
| 6/9/2014 |
Run |
WMS-Shephard Way loop |
Easy |
3.5 mi |
|
|
|
| 6/11/2014 |
Run |
WMS to Derby Downs via trail |
Easy |
5.0 mi |
|
|
|
| 6/13/2014 |
Run |
XC at WMS: + jog home/back |
Easy |
5.0 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Easy |
3.0 mi |
|
|
|
| 6/16/2014 |
Run |
XC from WMS: to Laughing Salmon |
Easy |
2.5 mi |
|
|
|
| 6/20/2014 |
Run |
Track: Mile warmup, then pulled up w R ham |
Easy |
1.0 mi |
|
|
|
| 6/30/2014 |
Run |
FtW Boat: Oddfellows loop. |
Easy |
5.0 mi |
|
|
|
| 7/6/2014 |
Run |
Bakery: on own. 1.1 m, + 8x .75Shepherd Loop |
Easy |
7.2 mi |
|
|
|
| 7/7/2014 |
Run |
XC at FtW: Led IV over hill to Blakely/back. |
Easy |
4.2 mi |
|
|
|
| 7/11/2014 |
Run |
XC at Phelps |
Easy |
4.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: 2 loops alone. To/from bridge. |
Easy |
6.1 mi |
|
|
|
| 7/25/2014 |
Run |
XC at Phelps. To PtM via Spargur (1.75). Hills.. |
Easy |
5.5 mi |
|
|
|
| 8/20/2014 |
Run |
BP: alone. Jog 1.5 (8:40), Tempo 1.5 (7:40 pace), 1K (4:20) |
Easy |
2.5 mi |
|
|
|
| 8/22/2014 |
Run |
Phelps trail: mile out/back |
Easy |
2.0 mi |
|
|
|
| 8/26/2014 |
Run |
XC at Islandwood; |
Easy |
5.0 mi |
|
|
|
| 9/5/2014 |
Run |
BP: Misc setting/directing 2 mile trial |
Easy |
4.0 mi |
|
|
|
| 9/5/2014 |
Run |
BP: set/guide 2 mile time trial for XC |
Easy |
4.0 mi |
|
|
|
| 6/29/2015 |
Run |
FW-Uphill, 1/2 way to Blakely Hbr, Back |
Easy |
4.0 mi |
|
|
|
| 7/1/2015 |
Run |
BP-GF Trillium Loop |
Easy |
3.5 mi |
|
|
|
| 6/24/2013 |
Run |
Fort Ward: to Blakely Harbor. 3xTaniCr hill |
Hill |
5.0 mi |
|
|
|
| 9/3/2013 |
Run |
HS: bus depot hills 7 reps x 3 groups |
Hill |
6.3 mi |
|
|
|
| 9/19/2013 |
Run |
LWoodlandPk: |
Hill |
4.0 mi |
|
|
|
| 9/30/2013 |
Run |
FtW: to Murphy's 5 mi w x8 fast hills +.8 warm |
Hill |
5.8 mi |
|
|
|
| 10/4/2013 |
Run |
Johnson Farm XC: |
Hill |
4.5 mi |
|
|
|
| 10/24/2013 |
Run |
LWP Metro Championship--hills |
Hill |
4.0 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W boat ramp hill |
Hill |
1.5 mi |
|
|
|
| 11/6/2013 |
Run |
2xMadison Hill to Lovgren |
Hill |
6.5 mi |
|
|
|
| 11/30/2013 |
Run |
Faulk Hill x 3 (420 423 420) |
Hill |
4.5 mi |
|
|
|
| 12/13/2013 |
Run |
Manitou Bch Walk Hill: 12 x :45 |
Hill |
5.0 mi |
|
|
|
| 1/3/2014 |
Run |
Faulk Hill x 4 (NT 444 437 439) |
Hill |
5.0 mi |
|
|
|
| 1/23/2014 |
Run |
Faulk Hill x 2 (444 433) back by Messenger |
Hill |
3.5 mi |
|
|
|
| 1/31/2014 |
Run |
Derby Downs: 8x100m very steep trail; 3x200m steep road |
Hill |
5.0 mi |
|
|
|
| 4/18/2014 |
Run |
Madison-Lovgren (1), + 2 min down/up Lovgren |
Hill |
4.0 mi |
|
|
|