Workouts

Summary
wait
Date Activity Course Type Distance Duration ▼ Pace  
7/9/2013 Plyometrics   Hurdles/Sprints   1:30:00  
2/27/2012 Plyometrics   Stairs   1:30:00  
4/20/2014 Run   Long 12.0 mi 1:27:00 7:15
4/20/2013 Run
LW/Bridle Trails 4/20/2013
 Easy 9.8 mi 1:26:42 8:50
2/11/2012 Run
VSC - Leyritz x2/Uplands/Beacon HIll/Highrock
 Long 12.0 mi 1:25:00 7:05
10/11/2012 Run   Long 12.0 mi 1:22:00 6:50
3/31/2013 Run   Long 12.5 mi 1:20:47 6:28
8/17/2012 Run
Marina-Bellevue 11 miler
 Long 11.3 mi 1:18:27 6:57
3/29/2013 Run   Easy 9.3 mi 1:17:34 8:19
2/23/2013 Run
LW/Yarrow Point Loop
 Long 9.9 mi 1:16:33 7:43
9/27/2012 Run   Warmup/Cooldown 10.4 mi 1:16:18 7:21
9/6/2012 Run
LW-Bridles (2 loops) 9/6/2012
 Long 11.2 mi 1:16:17 6:48
9/25/2012 Run
LW-Bridles (2 loops) 9/25/2012
 Long 11.2 mi 1:15:25 6:45
9/17/2012 Run
LW-Juanita Elementary
 Long 11.0 mi 1:14:40 6:48
9/18/2012 Run   Easy 9.2 mi 1:13:17 8:00
4/14/2013 Run
2 Loops Bridles & Corner
 Long 11.0 mi 1:13:07 6:39
4/19/2013 Run
LW Waterfront 4/16/2013
 Hill 9.5 mi 1:11:38 7:35
9/9/2012 Run   Warmup/Cooldown 9.6 mi 1:11:32 7:27
4/10/2013 Run
South Mountain 4/10/2013
 Easy 10.0 mi 1:11:15 7:08
10/19/2012 Run
40x400
 Long 10.8 mi 1:10:13 6:32
2/19/2013 Run
LW/Yarrow Point Loop
 Long 9.7 mi 1:09:20 7:10
10/8/2012 Run
15x4x100
 Interval 10.8 mi 1:09:19 6:27
2/26/2013 Run
LW/Yarrow Point Loop
 Long 9.2 mi 1:09:01 7:32
10/20/2012 Run
10/20/2012
 Long 10.2 mi 1:08:53 6:46
8/28/2012 Run
Home-520
 Tempo 10.0 mi 1:08:48 6:53
8/10/2012 Run
Marina-NE 8th ST
 Long 10.1 mi 1:08:44 6:51
9/2/2012 Run
Bridle Trails 9/2/2012
 Long 10.3 mi 1:08:39 6:40
1/9/2013 Run   Long 10.0 mi 1:08:00 6:48
10/5/2012 Run   Warmup/Cooldown 5.3 mi 1:07:57 12:47
9/13/2012 Run   Warmup/Cooldown 8.6 mi 1:06:58 7:50
9/10/2011 Run   Tempo 9.4 mi 1:06:11 7:03
8/7/2013 Run   Easy 10.0 mi 1:06:06 6:39
4/16/2013 Run
LW Waterfront 4/16/2013
 Tempo 10.0 mi 1:05:19 6:32
4/21/2013 Run
DQ loop 4/26/2013
 Easy 9.6 mi 1:04:32 6:46
3/28/2013 Run   Easy 3.3 mi 1:04:30 19:30
3/7/2013 Run
LW/Yarrow Point Loop
 Long 9.5 mi 1:04:00 6:45
5/5/2013 Run
Dump Hills 4/29/2013
 Hill 8.8 mi 1:03:14 7:10
9/23/2012 Run
Bridle Trails 9/23/2012
 Easy 8.7 mi 1:02:56 7:15
10/13/2012 Run
Redmond Watershed 10/13/2012
 Tempo 9.5 mi 1:02:55 6:38
10/9/2012 Run   Easy 8.8 mi 1:02:42 7:10
4/12/2013 Run
Tempe Streets 4/12/2013
 Tempo 10.0 mi 1:02:11 6:14
9/24/2012 Run
BT Tempo Loops
 Tempo 9.1 mi 1:02:02 6:49
4/30/2013 Run
Dump Hills 4/29/2013
 Easy 9.4 mi 1:01:55 6:34
4/22/2013 Run
DQ loop 4/26/2013
 Interval 9.9 mi 1:01:47 6:14
3/24/2013 Run
Home-Bridles loop
 Long 10.3 mi 1:01:25 6:00
8/14/2012 Run
Marina-Clyde Hill 8/14/2012
 Tempo 9.0 mi 1:01:22 6:50
9/29/2011 Run
Watertower Intervals
 Tempo 8.5 mi 1:01:10 7:12
10/15/2012 Run
10/15/2012
 Interval 9.2 mi 1:00:41 6:36
4/22/2014 Run   Medium 9.0 mi 1:00:10 6:42
4/8/2013 Run
Treadmill 4/8/2013
 Medium 9.3 mi 1:00:00 6:30
8/31/2012 Plyometrics   Drills, Striders   1:00:00  
4/13/2012 Run
LW-Yarrow Bay Loop
 Long 8.0 mi 1:00:00 7:30
3/7/2012 Run
LW-Villagio-Home
 Long 9.0 mi 1:00:00 6:40
3/2/2012 Run
LW-Villagio-RH Elem
 Long 8.3 mi 1:00:00 7:14
1/23/2012 Plyometrics   Stairs   1:00:00  
10/6/2011 Run
LW-Bridle Trails 10/6/2011
 Long 8.5 mi 1:00:00 7:04
8/1/2011 Run
Marina-Yarrow Bay-Home 8/1/2011
 Long 8.3 mi 59:27 7:10
2/21/2013 Run
LW/Yarrow Point Loop
 Long 8.1 mi 58:56 7:17
7/24/2012 Run
Big + Small Flagler Loop
 Long 8.0 mi 58:34 7:20
4/19/2014 Run   Easy 8.5 mi 58:30 6:53
2/4/2013 Run
LW-BT Perimeter Loop
 Hill 8.0 mi 58:23 7:18
4/29/2013 Run
Dump Hills 4/29/2013
 Hill 8.5 mi 58:12 6:51
8/31/2011 Run
LW-124th-Powerline-Watertower
 Tempo 8.4 mi 58:02 6:55
9/3/2011 Run
Redmond Watershed 9/3/2011
 Long 7.2 mi 58:02 8:04
4/9/2013 Run
South Mountain 4/9/2013
 Easy 8.0 mi 58:00 7:15
7/12/2012 Run
LW-Waterfront-Keg-Waterfront-LW
 Long 7.6 mi 58:00 7:37
9/22/2011 Run
Bridle Trails 9/22/2011
 Long 7.8 mi 58:00 7:30
8/8/2012 Run
Eagle Creek Park 10K+ 8/8/2012
 Long 8.2 mi 57:57 7:04
10/17/2012 Run
10/17/2012
 Medium 8.7 mi 57:54 6:40
7/2/2013 P90X   Kenpo X   57:00  
6/26/2013 P90X   Kenpo X   57:00  
2/4/2012 Orienteering
WIOL 7 2/4/2012
 Race   56:51  
2/4/2012 Run
Green River CC Orienteering Course
 Long 6.5 mi 56:51 8:45
9/7/2012 Run
Bridle Trails Tempo Loops 9/7/2012
 Tempo 9.2 mi 56:23 6:09
4/14/2014 Run   Medium 8.5 mi 56:00 6:36
5/4/2012 Run
LW-Waterfront-Keg-Waterfront-LW
 Fartlek 8.5 mi 56:00 6:36
3/23/2012 Run
LW-Villagio-Marina
 Long 7.9 mi 56:00 7:06
1/22/2013 Run
LW-Bridles loop
 Medium 8.0 mi 55:40 6:58
4/28/2013 Run
Home/Bridle Trails 4/28/2013
 Long 8.5 mi 55:12 6:30
4/15/2014 Run   Easy 8.0 mi 55:00 6:53
7/8/2013 P90X   Core Synergistic   55:00  
7/3/2013 P90X   Shoulders & Arms   55:00  
7/1/2013 P90X   Core Synergistic   55:00  
2/8/2012 Run
Home-LW-Carillon 2/8/2012
 Long 8.1 mi 55:00 6:48
1/31/2013 Run
LW/Waterfront 1/31/2013
 Long 8.0 mi 54:45 6:51
8/9/2012 Run
Home to Carillon Loop
 Hill 8.1 mi 54:22 6:43
9/3/2012 Run
2xHighlands loop
 Medium 8.2 mi 54:17 6:40
1/15/2013 Run
LW-Bridles loop
 Long 8.0 mi 54:00 6:45
1/14/2013 Run
LW-Bridles loop
 Long 8.0 mi 54:00 6:45
2/22/2012 Run
Home-LW-Carillon 2/22/2012
 Long 8.1 mi 54:00 6:41
3/5/2013 Run
LW/Yarrow Point Loop
 Long 7.5 mi 53:46 7:10
9/29/2012 Run   Warmup/Cooldown 7.4 mi 53:04 7:12
3/25/2013 Run
Ladder Workout 3/25/2013
 Fartlek 9.0 mi 53:00 5:54
8/24/2012 Run
LW-Bridle Trails 8/24/2012
 Long 7.8 mi 52:59 6:47
1/4/2013 Run
LW-Bridles loop
 Long 8.0 mi 52:50 6:37
7/24/2013 Run
Big + Small Flagler Loop +
 Fartlek 8.0 mi 52:29 6:34
1/11/2012 Run   Long 7.9 mi 52:13 6:40
3/26/2013 Run
LW-Bridles loop
 Medium 8.0 mi 52:00 6:30
7/13/2012 Run
Marina-Clyde Hill 7/13/2012
 Long 7.3 mi 52:00 7:09
8/24/2011 Run
Blackbird Island Loops
 Interval 7.0 mi 52:00 7:26
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