| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/12/2012 |
Run |
VSC - Univ. of Victoria x2 |
Warmup/Cooldown |
5.5 mi |
40:00 |
7:17 |
 |
| 2/14/2012 |
Run |
LW-Carillon Point |
Tempo |
6.2 mi |
41:00 |
6:35 |
|
| 2/15/2012 |
Orienteering |
|
Speed/Flow |
|
40:00 |
|
|
| 2/15/2012 |
Run |
LW-Bridle Trails 2/15/2012 |
Long |
6.5 mi |
50:00 |
7:42 |
|
| 2/17/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
33:00 |
6:33 |
|
| 2/22/2012 |
Run |
Home-LW-Carillon 2/22/2012 |
Long |
8.1 mi |
54:00 |
6:41 |
|
| 2/23/2012 |
Run |
Nova Hill Part I |
Hill |
3.5 mi |
26:00 |
7:31 |
|
| 2/24/2012 |
Run |
LW-BT Neighborhood 2/24/2012 |
Easy |
5.5 mi |
40:00 |
7:21 |
|
| 2/26/2012 |
Run |
LW-Carillon |
Long |
5.6 mi |
43:50 |
7:50 |
|
| 2/27/2012 |
Plyometrics |
|
Stairs |
|
1:30:00 |
|
|
| 3/2/2012 |
Run |
LW-Villagio-RH Elem |
Long |
8.3 mi |
1:00:00 |
7:14 |
|
| 3/7/2012 |
Run |
LW-Villagio-Home |
Long |
9.0 mi |
1:00:00 |
6:40 |
|
| 3/21/2012 |
Run |
Bellevue v. LW 3/21/12 - 1600m |
Race |
1.6 km |
4:38 |
4:40 |
|
| 3/22/2012 |
Run |
LW-Bridle Trails 3/22/2012 |
Easy |
6.0 mi |
43:00 |
7:10 |
|
| 3/23/2012 |
Run |
LW-Villagio-Marina |
Long |
7.9 mi |
56:00 |
7:06 |
|
| 3/25/2012 |
Run |
Bridle Trails 3/25/2012 |
Long |
7.0 mi |
50:00 |
7:09 |
|
| 3/27/2012 |
Run |
|
Interval |
3.7 mi |
20:42 |
5:33 |
|
| 4/9/2012 |
Run |
Dump Hill Intervals |
Hill |
4.5 mi |
28:46 |
6:24 |
|
| 4/10/2012 |
Run |
|
Interval |
3.6 mi |
18:37 |
5:10 |
|
| 4/13/2012 |
Run |
LW-Yarrow Bay Loop |
Long |
8.0 mi |
1:00:00 |
7:30 |
|
| 4/17/2012 |
Run |
8x400m w/ 60 sec rest |
Interval |
3.2 mi |
19:03 |
5:53 |
|
| 4/28/2012 |
Run |
2012 Shoreline Invitational Frosh/Soph 1600m |
Race |
1600.0 m |
4:26 |
4:28 |
|
| 5/2/2012 |
Run |
LW-Carillon-Lakeview |
Easy |
6.0 mi |
45:00 |
7:30 |
|
| 5/3/2012 |
Run |
1600m |
Race |
1.6 km |
4:36 |
4:38 |
|
| 5/3/2012 |
Run |
3200m |
Race |
3.2 km |
9:43 |
4:54 |
|
| 5/4/2012 |
Run |
LW-Waterfront-Keg-Waterfront-LW |
Fartlek |
8.5 mi |
56:00 |
6:36 |
|
| 5/5/2012 |
Run |
Ben Franklin-24th |
Easy |
5.5 mi |
40:43 |
7:25 |
|
| 5/11/2012 |
Run |
2012 KingCo 3A 3200m |
Race |
3200.0 m |
9:40 |
4:52 |
|
| 5/13/2012 |
Run |
Bridle Trails 5/13/2012 |
Easy |
5.3 mi |
37:30 |
7:05 |
|
| 5/14/2012 |
Run |
LW-Waterfront 5/14/2012 |
Easy |
5.5 mi |
37:21 |
6:46 |
|
| 5/15/2012 |
Run |
|
Easy |
1.9 mi |
13:04 |
7:04 |
|
| 5/16/2012 |
Run |
2012 SeaKing 3A 1600m (Prerace) |
Easy |
3.1 mi |
23:00 |
7:26 |
|
| 5/16/2012 |
Run |
2012 SeaKing 3A 1600m |
Race |
1600.0 m |
4:33 |
4:35 |
|
| 5/18/2012 |
Run |
2012 SeaKing 3A 3200m (Prerace) |
Warmup/Cooldown |
1.5 mi |
10:00 |
6:40 |
|
| 5/18/2012 |
Run |
2012 SeaKing 3A 3200m |
Race |
3200.0 m |
9:28 |
4:46 |
|
| 5/28/2012 |
Run |
Home-Crestwoods (failed) |
Easy |
0.5 mi |
3:50 |
7:40 |
|
| 6/6/2012 |
Run |
LW-Powerline Loop |
Easy |
4.1 mi |
30:00 |
7:16 |
|
| 7/3/2012 |
Run |
Home-Bridles Corner loop |
Easy |
5.0 mi |
39:00 |
7:48 |
|
| 7/4/2012 |
Run |
Bridle Trails 5 loop |
Easy |
5.0 mi |
37:00 |
7:24 |
|
| 7/5/2012 |
Run |
LW-Kirkland 7/6/2012 |
Easy |
4.5 mi |
33:00 |
7:20 |
|
| 7/7/2012 |
Run |
Bridle Trails 5 loop |
Easy |
4.7 mi |
32:27 |
6:55 |
|
| 7/8/2012 |
Run |
Bridle Trails 5 loop |
Easy |
5.0 mi |
37:30 |
7:30 |
|
| 7/9/2012 |
Run |
Big Finn Hill O' Vetting |
Fartlek |
5.3 mi |
40:00 |
7:33 |
|
| 7/10/2012 |
Run |
Sammamish River Trail 7 mi |
Tempo |
7.0 mi |
47:00 |
6:43 |
|
| 7/11/2012 |
Run |
Home-Bridles Corner loop |
Easy |
5.0 mi |
33:00 |
6:36 |
|
| 7/12/2012 |
Run |
LW-Waterfront-Keg-Waterfront-LW |
Long |
7.6 mi |
58:00 |
7:37 |
|
| 7/13/2012 |
Run |
Marina-Clyde Hill 7/13/2012 |
Long |
7.3 mi |
52:00 |
7:09 |
|
| 7/16/2012 |
Run |
Ben Franklin-Bridle Trails 7/16/2012 |
Easy |
7.0 mi |
50:00 |
7:09 |
|
| 7/17/2012 |
Run |
Marina-Yarrow Point |
Tempo |
5.9 mi |
40:15 |
6:50 |
|
| 7/18/2012 |
Run |
BFH Control Setting 7/18/2012 |
Medium |
5.5 mi |
38:00 |
6:55 |
|
| 7/19/2012 |
Run |
Bridle Trails control setting |
Medium |
4.0 mi |
27:00 |
6:45 |
|
| 7/22/2012 |
Run |
Medium Flagler Loop |
Tempo |
4.5 mi |
28:45 |
6:24 |
|
| 7/23/2012 |
Run |
Small Flagler Loop |
Easy |
3.0 mi |
20:00 |
6:40 |
|
| 7/23/2012 |
Run |
Medium Flagler Loop |
Tempo |
4.5 mi |
29:35 |
6:35 |
|
| 7/24/2012 |
Run |
Small Flagler Loop |
Easy |
2.8 mi |
19:06 |
6:50 |
|
| 7/24/2012 |
Run |
Big + Small Flagler Loop |
Long |
8.0 mi |
58:34 |
7:20 |
|
| 7/25/2012 |
Run |
Small Flagler Loop + |
Easy |
3.0 mi |
20:30 |
6:50 |
|
| 7/25/2012 |
Run |
Big Flagler Loop |
Easy |
5.2 mi |
34:40 |
6:40 |
|
| 7/26/2012 |
Run |
Small Flagler Loop |
Easy |
2.5 mi |
17:05 |
6:50 |
|
| 7/26/2012 |
Run |
Big Flagler Loop |
Easy |
5.2 mi |
36:00 |
6:56 |
|
| 7/27/2012 |
Run |
Poker Run mileage |
Easy |
2.5 mi |
18:45 |
7:30 |
|
| 7/29/2012 |
Run |
KJH-Carillon |
Easy |
6.0 mi |
|
|
|
| 7/30/2012 |
Run |
Ben Franklin-Bridle Trails 7/30/2012 |
Easy |
6.7 mi |
47:00 |
7:01 |
|
| 7/31/2012 |
Run |
Speedway Neighborhood 7/31/2012 run |
Medium |
6.0 mi |
40:21 |
6:44 |
|
| 8/1/2012 |
Run |
Speedway Neighborhood 8/1/2012 run |
Tempo |
4.0 mi |
27:17 |
6:50 |
|
| 8/2/2012 |
Run |
Eagle Creek Park 8/2/2012 |
Medium |
5.3 mi |
35:38 |
6:48 |
|
| 8/3/2012 |
Run |
Eagle Creek Park 8/3/2012 |
Easy |
6.1 mi |
43:28 |
7:08 |
|
| 8/4/2012 |
Run |
Lower Cascade Park 8x1000 |
Interval |
7.3 mi |
42:57 |
5:56 |
|
| 8/6/2012 |
Run |
Indy Canal - Butler U 8/6/2012 |
Medium |
6.4 mi |
42:29 |
6:39 |
|
| 8/7/2012 |
Run |
Purdue University Indoor Track 1/9 mile |
Easy |
4.1 mi |
27:39 |
6:44 |
|
| 8/8/2012 |
Run |
Eagle Creek Park 10K+ 8/8/2012 |
Long |
8.2 mi |
57:57 |
7:04 |
|
| 8/9/2012 |
Run |
Home to Carillon Loop |
Hill |
8.1 mi |
54:22 |
6:43 |
|
| 8/10/2012 |
Run |
Marina-NE 8th ST |
Long |
10.1 mi |
1:08:44 |
6:51 |
|
| 8/12/2012 |
Run |
Redmond Watershed 8/12/2012 |
Easy |
5.9 mi |
39:50 |
6:46 |
|
| 8/13/2012 |
Run |
Ben Franklin-Bridle Trails 8/13/2012 |
Easy |
6.9 mi |
50:37 |
7:21 |
|
| 8/14/2012 |
Run |
Marina-Clyde Hill 8/14/2012 |
Tempo |
9.0 mi |
1:01:22 |
6:50 |
|
| 8/15/2012 |
Run |
Home-OfficeMax 8/15/2012 |
Medium |
4.6 mi |
28:02 |
6:06 |
|
| 8/16/2012 |
Run |
Ben Franklin-Bridle Trails 8/16/2012 |
Hill |
6.8 mi |
48:51 |
7:15 |
|
| 8/17/2012 |
Run |
Marina-Bellevue 11 miler |
Long |
11.3 mi |
1:18:27 |
6:57 |
|
| 8/19/2012 |
Run |
|
Easy |
7.4 mi |
48:35 |
6:37 |
|
| 8/20/2012 |
Run |
LW-Powerline |
Easy |
4.5 mi |
31:18 |
6:58 |
|
| 8/21/2012 |
Run |
LW-132nd |
Tempo |
5.1 mi |
29:19 |
5:49 |
|
| 8/21/2012 |
Plyometrics |
LW Baseball Field |
Drills, Striders |
1.3 mi |
13:46 |
10:36 |
|
| 8/22/2012 |
Run |
LW Baseball Field |
Warmup/Cooldown |
1.2 mi |
10:01 |
8:09 |
|
| 8/22/2012 |
Plyometrics |
Hurdle circuits |
Hurdles/Sprints |
|
15:00 |
|
|
| 8/23/2012 |
Run |
LW-Carillon Loop + RH Elem |
Hill |
6.6 mi |
45:25 |
6:54 |
|
| 8/23/2012 |
Run |
4 x 112.5m striders |
Warmup/Cooldown |
0.3 mi |
1:25 |
5:06 |
|
| 8/24/2012 |
Run |
LW-Bridle Trails 8/24/2012 |
Long |
7.8 mi |
52:59 |
6:47 |
|
| 8/25/2012 |
Run |
Bridle Trails Border 8/25/2012 |
Easy |
4.1 mi |
27:41 |
6:46 |
|
| 8/26/2012 |
Run |
Bridle Trails 8/26/2012 |
Easy |
5.2 mi |
36:15 |
6:59 |
|
| 8/27/2012 |
Run |
|
Interval |
7.5 mi |
50:18 |
6:42 |
|
| 8/28/2012 |
Run |
Home-520 |
Tempo |
10.0 mi |
1:08:48 |
6:53 |
|
| 8/28/2012 |
Run |
|
Warmup/Cooldown |
0.7 mi |
5:53 |
8:18 |
|
| 8/29/2012 |
Run |
LW-Bridles |
Easy |
5.0 mi |
33:23 |
6:41 |
|
| 8/30/2012 |
Run |
North Rose Hill 4 miler |
Easy |
4.0 mi |
27:20 |
6:49 |
|
| 8/30/2012 |
Run |
Dump Hill 8/30/2012 |
Hill |
5.2 mi |
34:55 |
6:43 |
|
| 8/31/2012 |
Plyometrics |
|
Drills, Striders |
|
1:00:00 |
|
|
| 8/31/2012 |
Run |
LW-Bridle Trails 8/31/2012 |
Easy |
6.0 mi |
41:04 |
6:51 |
|
| 8/31/2012 |
Run |
|
Easy |
1.8 mi |
12:06 |
6:44 |
|
| 9/2/2012 |
Run |
Bridle Trails 9/2/2012 |
Long |
10.3 mi |
1:08:39 |
6:40 |
|