| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 4/10/2012 |
Run |
|
Interval |
3.6 mi |
18:37 |
5:10 |
 |
| 7/27/2012 |
Run |
Poker Run mileage |
Easy |
2.5 mi |
18:45 |
7:30 |
|
| 4/17/2012 |
Run |
8x400m w/ 60 sec rest |
Interval |
3.2 mi |
19:03 |
5:53 |
|
| 7/24/2012 |
Run |
Small Flagler Loop |
Easy |
2.8 mi |
19:06 |
6:50 |
|
| 1/18/2012 |
Run |
Treadmill |
Tempo |
3.0 mi |
19:30 |
6:30 |
|
| 10/2/2012 |
Run |
|
Warmup/Cooldown |
3.0 mi |
19:56 |
6:45 |
|
| 9/22/2012 |
Run |
|
Warmup/Cooldown |
2.3 mi |
19:56 |
8:38 |
|
| 9/12/2012 |
Run |
|
Warmup/Cooldown |
2.5 mi |
19:58 |
8:09 |
|
| 7/23/2012 |
Run |
Small Flagler Loop |
Easy |
3.0 mi |
20:00 |
6:40 |
|
| 7/25/2012 |
Run |
Small Flagler Loop + |
Easy |
3.0 mi |
20:30 |
6:50 |
|
| 3/27/2012 |
Run |
|
Interval |
3.7 mi |
20:42 |
5:33 |
|
| 9/16/2011 |
Run |
Ramblewood Lodge 9/ |
Easy |
3.0 mi |
20:50 |
6:57 |
|
| 4/23/2014 |
Run |
|
Easy |
3.0 mi |
21:00 |
7:00 |
|
| 7/31/2011 |
Bike |
Snoqualmie 7/31/2011 bike trip |
Easy |
5.3 mi |
21:02 |
3:58 |
|
| 7/26/2013 |
Run |
Fort Flagler Poker Run |
Easy |
2.5 mi |
21:11 |
8:29 |
|
| 2/10/2013 |
Run |
LW/Yarrow Point Loop |
Long |
2.3 mi |
21:23 |
9:21 |
|
| 9/19/2011 |
Run |
LW Track intervals |
Interval |
3.8 mi |
21:26 |
5:39 |
|
| 2/9/2013 |
Run |
LW/Yarrow Point Loop |
Long |
1.7 mi |
21:27 |
12:25 |
|
| 9/5/2012 |
Run |
9/5/2012 race warmup & cooldown |
Warmup/Cooldown |
2.8 mi |
21:33 |
7:51 |
|
| 10/21/2011 |
Run |
LW-Dump Loop x2 |
Easy |
3.0 mi |
22:00 |
7:20 |
|
| 10/4/2012 |
Run |
|
Warmup/Cooldown |
3.4 mi |
22:11 |
6:34 |
|
| 2/9/2013 |
Run |
LW/Yarrow Point Loop |
Long |
1.8 mi |
22:13 |
12:25 |
|
| 3/21/2013 |
Run |
LW/Yarrow Point Loop |
Long |
2.3 mi |
22:19 |
9:33 |
|
| 2/8/2013 |
Run |
LW/Yarrow Point Loop |
Long |
3.3 mi |
22:33 |
6:57 |
|
| 9/13/2011 |
Run |
LW-Bridle Trails 9/13/2011 |
Easy |
3.1 mi |
23:00 |
7:26 |
|
| 5/16/2012 |
Run |
2012 SeaKing 3A 1600m (Prerace) |
Easy |
3.1 mi |
23:00 |
7:26 |
|
| 8/15/2011 |
Run |
60th St. Hill repeats |
Hill |
3.2 mi |
23:40 |
7:24 |
|
| 10/16/2012 |
Run |
10/16/2012 |
Easy |
3.5 mi |
23:47 |
6:48 |
|
| 1/3/2012 |
Run |
|
Easy |
3.0 mi |
24:00 |
8:00 |
|
| 11/4/2011 |
Run |
|
Easy |
3.0 mi |
24:20 |
8:07 |
|
| 2/9/2013 |
Run |
LW/Yarrow Point Loop |
Long |
2.6 mi |
24:44 |
9:31 |
|
| 5/7/2013 |
Run |
Dump Hills 4/29/2013 |
Easy |
4.1 mi |
25:52 |
6:24 |
|
| 2/23/2012 |
Run |
Nova Hill Part I |
Hill |
3.5 mi |
26:00 |
7:31 |
|
| 10/18/2012 |
Run |
Warmup and cooldown 10/18/2012 |
Warmup/Cooldown |
3.5 mi |
26:00 |
7:26 |
|
| 1/19/2012 |
Run |
Treadmill |
Tempo |
4.0 mi |
26:10 |
6:33 |
|
| 4/4/2013 |
Run |
|
Warmup/Cooldown |
3.7 mi |
26:25 |
7:15 |
|
| 10/10/2012 |
Run |
|
Warmup/Cooldown |
3.8 mi |
26:29 |
7:04 |
|
| 9/27/2011 |
Run |
LW-Home loop |
Easy |
3.5 mi |
27:00 |
7:43 |
|
| 7/19/2012 |
Run |
Bridle Trails control setting |
Medium |
4.0 mi |
27:00 |
6:45 |
|
| 1/19/2013 |
Run |
Lord Hill Park O' Race |
Easy |
4.0 mi |
27:00 |
6:45 |
|
| 8/1/2012 |
Run |
Speedway Neighborhood 8/1/2012 run |
Tempo |
4.0 mi |
27:17 |
6:50 |
|
| 8/30/2012 |
Run |
North Rose Hill 4 miler |
Easy |
4.0 mi |
27:20 |
6:49 |
|
| 1/2/2013 |
Run |
Slater/Totem Lake Area |
Easy |
4.0 mi |
27:25 |
6:52 |
|
| 9/6/2011 |
Run |
LW-Bridle Trails 9/6/2011 |
Easy |
3.9 mi |
27:30 |
7:04 |
|
| 8/7/2012 |
Run |
Purdue University Indoor Track 1/9 mile |
Easy |
4.1 mi |
27:39 |
6:44 |
|
| 8/25/2012 |
Run |
Bridle Trails Border 8/25/2012 |
Easy |
4.1 mi |
27:41 |
6:46 |
|
| 8/22/2011 |
Run |
LW-Bridle Trails 8/22/2011 |
Easy |
3.7 mi |
27:50 |
7:32 |
|
| 8/15/2012 |
Run |
Home-OfficeMax 8/15/2012 |
Medium |
4.6 mi |
28:02 |
6:06 |
|
| 4/26/2013 |
Run |
DQ loop 4/26/2013 |
Easy |
4.0 mi |
28:30 |
7:08 |
|
| 7/22/2012 |
Run |
Medium Flagler Loop |
Tempo |
4.5 mi |
28:45 |
6:24 |
|
| 4/9/2012 |
Run |
Dump Hill Intervals |
Hill |
4.5 mi |
28:46 |
6:24 |
|
| 1/12/2012 |
Run |
|
Easy |
4.0 mi |
29:00 |
7:15 |
|
| 9/21/2012 |
Run |
|
Easy |
4.0 mi |
29:02 |
7:16 |
|
| 8/21/2012 |
Run |
LW-132nd |
Tempo |
5.1 mi |
29:19 |
5:49 |
|
| 4/18/2013 |
Run |
LW Waterfront 4/16/2013 |
Warmup/Cooldown |
3.9 mi |
29:23 |
7:30 |
|
| 7/23/2012 |
Run |
Medium Flagler Loop |
Tempo |
4.5 mi |
29:35 |
6:35 |
|
| 9/11/2012 |
Run |
|
Warmup/Cooldown |
0.1 mi |
29:48 |
4:08:16 |
|
| 9/20/2011 |
Run |
LW-Bridle Trails 9/20/2011 |
Easy |
3.9 mi |
30:00 |
7:42 |
|
| 1/24/2012 |
Weights |
|
|
|
30:00 |
|
|
| 6/6/2012 |
Run |
LW-Powerline Loop |
Easy |
4.1 mi |
30:00 |
7:16 |
|
| 7/4/2013 |
P90X |
|
Yoga X |
|
30:00 |
|
|
| 1/13/2012 |
Run |
|
Easy |
3.9 mi |
30:01 |
7:42 |
|
| 9/2/2011 |
Run |
Home-Crestwoods 9/2/2011 |
Interval |
4.5 mi |
30:03 |
6:39 |
|
| 1/5/2013 |
Run |
Pt. Defiance Park O' Race |
Easy |
4.0 mi |
30:08 |
7:32 |
|
| 1/26/2012 |
Run |
LW-Dump-Watertower-Dump |
Easy |
4.4 mi |
30:10 |
6:52 |
|
| 2/27/2013 |
Run |
LW/Yarrow Point Loop |
Long |
4.6 mi |
30:25 |
6:38 |
|
| 2/6/2013 |
Run |
LW/Yarrow Point Loop |
Long |
5.0 mi |
30:36 |
6:09 |
|
| 1/21/2012 |
Run |
|
Easy |
4.1 mi |
30:50 |
7:32 |
|
| 4/1/2013 |
Run |
4-8-12-16 ladder workout 4/1/2013 |
Interval |
6.0 mi |
30:54 |
5:10 |
|
| 8/29/2011 |
Run |
LW-Bridle Trails 8/29/2011 |
Easy |
4.3 mi |
30:56 |
7:08 |
|
| 8/26/2011 |
Run |
LW-Bridle Trails 8/26/2011 |
Easy |
4.2 mi |
30:58 |
7:21 |
|
| 9/9/2011 |
Run |
LW-Bridle Trails 9/9/2011 |
Easy |
4.0 mi |
31:00 |
7:45 |
|
| 2/20/2013 |
Run |
LW/Yarrow Point Loop |
Long |
5.0 mi |
31:03 |
6:13 |
|
| 8/30/2011 |
Run |
LW-Dump Loop |
Interval |
4.7 mi |
31:17 |
6:42 |
|
| 8/20/2012 |
Run |
LW-Powerline |
Easy |
4.5 mi |
31:18 |
6:58 |
|
| 3/22/2013 |
Run |
LW/Yarrow Point Loop |
Long |
4.4 mi |
31:25 |
7:14 |
|
| 5/8/2013 |
Run |
Dump Hills 4/29/2013 |
Warmup/Cooldown |
4.4 mi |
31:28 |
7:11 |
|
| 5/6/2013 |
Run |
Dump Hills 4/29/2013 |
Interval |
6.1 mi |
31:31 |
5:13 |
|
| 1/9/2012 |
Run |
|
Easy |
4.1 mi |
31:40 |
7:44 |
|
| 9/23/2011 |
Run |
LW-Bridle Trails 9/23/11 |
Easy |
4.3 mi |
32:00 |
7:27 |
|
| 1/25/2013 |
Run |
Home-Bridles loop |
Medium |
5.0 mi |
32:00 |
6:24 |
|
| 1/30/2013 |
Run |
Home-Bridles loop |
Medium |
5.0 mi |
32:00 |
6:25 |
|
| 3/3/2013 |
Run |
LW/Yarrow Point Loop |
Long |
4.9 mi |
32:23 |
6:35 |
|
| 2/2/2012 |
Run |
Home-114th-Slater |
Tempo |
5.0 mi |
32:27 |
6:27 |
|
| 7/7/2012 |
Run |
Bridle Trails 5 loop |
Easy |
4.7 mi |
32:27 |
6:55 |
|
| 1/26/2013 |
Run |
Home-Bridles loop |
Easy |
5.0 mi |
32:50 |
6:34 |
|
| 1/31/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
32:53 |
6:32 |
|
| 1/22/2012 |
Run |
|
Tempo |
4.8 mi |
32:55 |
6:52 |
|
| 2/3/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
32:57 |
6:33 |
|
| 9/5/2011 |
Run |
Bridle Trails 9/6/2011 |
Fartlek |
5.0 mi |
32:58 |
6:36 |
|
| 12/12/2011 |
Run |
|
Easy |
4.0 mi |
33:00 |
8:15 |
|
| 1/6/2012 |
Run |
|
Tempo |
5.0 mi |
33:00 |
6:36 |
|
| 2/17/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
33:00 |
6:33 |
|
| 7/5/2012 |
Run |
LW-Kirkland 7/6/2012 |
Easy |
4.5 mi |
33:00 |
7:20 |
|
| 7/11/2012 |
Run |
Home-Bridles Corner loop |
Easy |
5.0 mi |
33:00 |
6:36 |
|
| 1/30/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
33:05 |
6:34 |
|
| 3/17/2013 |
Run |
Home-Bridles Corner loop |
Long |
5.0 mi |
33:09 |
6:38 |
|
| 7/29/2011 |
Run |
Marina-520 7/29/2011 |
Tempo |
4.9 mi |
33:22 |
6:49 |
|
| 8/11/2011 |
Run |
Ben Franklin-Bridle Trails 8/11/2011 |
Easy |
4.2 mi |
33:22 |
7:54 |
|
| 8/27/2011 |
Run |
LW-Bridle Trails 8/27/2011 |
Easy |
4.5 mi |
33:23 |
7:26 |
|