Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
10/21/2010 |
Run |
Lake Sammamish State Park 5K |
Race |
5.0 km |
17:26 |
5:37 |
|
6/2/2011 |
Run |
2011 LWSD 1600m |
Race |
1.6 km |
4:52 |
4:54 |
|
7/26/2011 |
Run |
Ben Franklin-Bridle Trails 7/26/2011 |
Long |
5.5 mi |
40:48 |
7:25 |
|
7/28/2011 |
Run |
Ben Franklin-Bridle Trails 7/28/2011 |
Long |
6.2 mi |
47:22 |
7:37 |
|
7/29/2011 |
Run |
Marina-520 7/29/2011 |
Tempo |
4.9 mi |
33:22 |
6:49 |
|
7/30/2011 |
Run |
Redmond Watershed 7/30/2011 |
Easy |
5.5 mi |
47:23 |
8:37 |
|
7/31/2011 |
Bike |
Snoqualmie 7/31/2011 bike trip |
Easy |
5.3 mi |
21:02 |
3:58 |
|
8/1/2011 |
Run |
Marina-Yarrow Bay-Home 8/1/2011 |
Long |
8.3 mi |
59:27 |
7:10 |
|
8/2/2011 |
Run |
Ben Frannklin-Bridle Trails 8/2/2011 core day |
Easy |
2.3 mi |
17:00 |
7:24 |
|
8/3/2011 |
Run |
Ben Franklin-Watershed Park 8/3/2011 |
Long |
5.1 mi |
38:38 |
7:33 |
|
8/4/2011 |
Run |
|
Long |
5.3 mi |
40:36 |
7:44 |
|
8/8/2011 |
Run |
Marina-Yarrow Bay Hill 8/8/2011 |
Long |
5.7 mi |
42:49 |
7:30 |
|
8/9/2011 |
Run |
Ben Franklin-Bridle Trails 8/9/2011 |
Easy |
4.8 mi |
38:06 |
7:58 |
|
8/10/2011 |
Run |
8/10/2011 CNW 200m |
Race |
200.0 m |
0:28 |
3:44 |
|
8/10/2011 |
Run |
CNW 5000m 8/10/2011 |
Race |
5.0 km |
17:11 |
5:32 |
|
8/11/2011 |
Run |
Ben Franklin-Bridle Trails 8/11/2011 |
Easy |
4.2 mi |
33:22 |
7:54 |
|
8/12/2011 |
Run |
Marina-Yarrow Bay Hill |
Long |
5.8 mi |
40:09 |
6:59 |
|
8/13/2011 |
Run |
Home-Kirkland Pool 8/13/2011 |
Tempo |
5.8 mi |
39:02 |
6:48 |
|
8/14/2011 |
Run |
St. Edward-Big Finn 8/14/2011 |
Long |
5.6 mi |
44:33 |
8:02 |
|
8/15/2011 |
Run |
60th St. Hill repeats |
Hill |
3.2 mi |
23:40 |
7:24 |
|
8/18/2011 |
Run |
Ben Franklin-Bridle Trails 8/18/2011 |
Long |
6.0 mi |
45:00 |
7:30 |
|
8/19/2011 |
Run |
Marina-Yarrow Bay Hill |
Long |
5.8 mi |
41:00 |
7:07 |
|
8/21/2011 |
Run |
Redmond Watershed 8/21/2011 |
Easy |
4.5 mi |
36:14 |
8:04 |
|
8/22/2011 |
Run |
LW-Bridle Trails 8/22/2011 |
Easy |
3.7 mi |
27:50 |
7:32 |
|
8/23/2011 |
Run |
Leavenworth Ski Hill 8/23/2011 |
Long |
6.0 mi |
46:00 |
7:40 |
|
8/24/2011 |
Run |
Blackbird Island Loops |
Interval |
7.0 mi |
52:00 |
7:26 |
|
8/26/2011 |
Run |
LW-Bridle Trails 8/26/2011 |
Easy |
4.2 mi |
30:58 |
7:21 |
|
8/27/2011 |
Run |
LW-Bridle Trails 8/27/2011 |
Easy |
4.5 mi |
33:23 |
7:26 |
|
8/29/2011 |
Run |
LW-Bridle Trails 8/29/2011 |
Easy |
4.3 mi |
30:56 |
7:08 |
|
8/30/2011 |
Run |
LW-Dump Loop |
Interval |
4.7 mi |
31:17 |
6:42 |
|
8/31/2011 |
Run |
LW-124th-Powerline-Watertower |
Tempo |
8.4 mi |
58:02 |
6:55 |
|
9/1/2011 |
Run |
LW-Bridle Trails 9/1/2011 |
Long |
5.3 mi |
40:59 |
7:45 |
|
9/2/2011 |
Run |
Home-Crestwoods 9/2/2011 |
Interval |
4.5 mi |
30:03 |
6:39 |
|
9/3/2011 |
Run |
Redmond Watershed 9/3/2011 |
Long |
7.2 mi |
58:02 |
8:04 |
|
9/5/2011 |
Run |
Bridle Trails 9/6/2011 |
Fartlek |
5.0 mi |
32:58 |
6:36 |
|
9/6/2011 |
Run |
LW-Bridle Trails 9/6/2011 |
Easy |
3.9 mi |
27:30 |
7:04 |
|
9/7/2011 |
Run |
|
Race |
1.9 mi |
10:11 |
5:24 |
|
9/8/2011 |
Run |
LW-Bridle Trails 9/8/2011 |
Long |
6.7 mi |
50:00 |
7:28 |
|
9/9/2011 |
Run |
LW-Bridle Trails 9/9/2011 |
Easy |
4.0 mi |
31:00 |
7:45 |
|
9/10/2011 |
Run |
|
Tempo |
9.4 mi |
1:06:11 |
7:03 |
|
9/12/2011 |
Run |
LW-Dump, Shot Put intervals |
Interval |
5.7 mi |
35:37 |
6:15 |
|
9/13/2011 |
Run |
LW-Bridle Trails 9/13/2011 |
Easy |
3.1 mi |
23:00 |
7:26 |
|
9/14/2011 |
Run |
Luther Burbank Park MIXC course |
Race |
5.0 km |
17:06 |
5:31 |
|
9/15/2011 |
Run |
Bridle Trails 9/15/2011 |
Long |
5.8 mi |
44:00 |
7:36 |
|
9/16/2011 |
Run |
Ramblewood Lodge 9/ |
Easy |
3.0 mi |
20:50 |
6:57 |
|
9/17/2011 |
Run |
Salt Creek Invitational |
Race |
3.0 mi |
15:35 |
5:12 |
|
9/19/2011 |
Run |
LW Track intervals |
Interval |
3.8 mi |
21:26 |
5:39 |
|
9/20/2011 |
Run |
LW-Bridle Trails 9/20/2011 |
Easy |
3.9 mi |
30:00 |
7:42 |
|
9/21/2011 |
Run |
St. Edward State Park XC Course |
Race |
5.0 km |
16:56 |
5:28 |
|
9/22/2011 |
Run |
Bridle Trails 9/22/2011 |
Long |
7.8 mi |
58:00 |
7:30 |
|
9/23/2011 |
Run |
LW-Bridle Trails 9/23/11 |
Easy |
4.3 mi |
32:00 |
7:27 |
|
9/24/2011 |
Run |
Lake Sammamish State Park 5K |
Race |
5.0 km |
16:31 |
5:20 |
|
9/26/2011 |
Run |
LW-Dump Loop + Baseball field intervals |
Interval |
6.7 mi |
46:14 |
6:55 |
|
9/27/2011 |
Run |
LW-Home loop |
Easy |
3.5 mi |
27:00 |
7:43 |
|
9/28/2011 |
Run |
Marymoor Park XC Course |
Race |
5.0 km |
16:10 |
5:13 |
|
9/29/2011 |
Run |
Watertower Intervals |
Tempo |
8.5 mi |
1:01:10 |
7:12 |
|
10/1/2011 |
Run |
LW-Bridle Trails 10/1/2011 |
Long |
6.3 mi |
44:28 |
7:07 |
|
10/6/2011 |
Run |
LW-Bridle Trails 10/6/2011 |
Long |
8.5 mi |
1:00:00 |
7:04 |
|
10/20/2011 |
Run |
Lake Sammamish State Park 5K |
Race |
5.0 km |
16:10 |
5:13 |
|
10/21/2011 |
Run |
LW-Dump Loop x2 |
Easy |
3.0 mi |
22:00 |
7:20 |
|
10/22/2011 |
Run |
Bridle Trails 10/22/2011 |
Long |
6.7 mi |
48:00 |
7:10 |
|
10/24/2011 |
Run |
4x2x300 |
Interval |
5.0 mi |
34:21 |
6:54 |
|
11/2/2011 |
Run |
|
Easy |
2.0 mi |
15:00 |
7:30 |
|
11/4/2011 |
Run |
|
Easy |
3.0 mi |
24:20 |
8:07 |
|
12/5/2011 |
Run |
|
Easy |
4.3 mi |
34:30 |
8:02 |
|
12/6/2011 |
Run |
|
Easy |
5.0 mi |
39:00 |
7:48 |
|
12/12/2011 |
Run |
|
Easy |
4.0 mi |
33:00 |
8:15 |
|
1/3/2012 |
Run |
|
Easy |
3.0 mi |
24:00 |
8:00 |
|
1/6/2012 |
Run |
|
Tempo |
5.0 mi |
33:00 |
6:36 |
|
1/7/2012 |
Run |
|
Long |
5.3 mi |
34:00 |
6:25 |
|
1/7/2012 |
Orienteering |
|
Race |
4.5 km |
34:15 |
12:15 |
|
1/9/2012 |
Run |
|
Easy |
4.1 mi |
31:40 |
7:44 |
|
1/10/2012 |
Run |
|
Long |
5.5 mi |
42:30 |
7:44 |
|
1/10/2012 |
Weights |
|
|
|
15:00 |
|
|
1/11/2012 |
Run |
|
Long |
7.9 mi |
52:13 |
6:40 |
|
1/12/2012 |
Run |
|
Easy |
4.0 mi |
29:00 |
7:15 |
|
1/12/2012 |
Weights |
|
|
|
15:00 |
|
|
1/13/2012 |
Run |
|
Easy |
3.9 mi |
30:01 |
7:42 |
|
1/18/2012 |
Run |
Treadmill |
Tempo |
3.0 mi |
19:30 |
6:30 |
|
1/19/2012 |
Run |
Treadmill |
Tempo |
4.0 mi |
26:10 |
6:33 |
|
1/21/2012 |
Run |
|
Easy |
4.1 mi |
30:50 |
7:32 |
|
1/22/2012 |
Run |
|
Tempo |
4.8 mi |
32:55 |
6:52 |
|
1/23/2012 |
Plyometrics |
|
Stairs |
|
1:00:00 |
|
|
1/24/2012 |
Run |
LW-Carillon Point 1/24/2012 |
Tempo |
6.9 mi |
47:01 |
6:48 |
|
1/24/2012 |
Weights |
|
|
|
30:00 |
|
|
1/25/2012 |
Run |
Home-114th-Slater |
Tempo |
5.0 mi |
34:56 |
7:00 |
|
1/26/2012 |
Run |
LW-Dump-Watertower-Dump |
Easy |
4.4 mi |
30:10 |
6:52 |
|
1/27/2012 |
Run |
Home-114th-Slater |
Tempo |
5.0 mi |
33:28 |
6:39 |
|
1/28/2012 |
Run |
Bridle Trails Outer Loop |
Easy |
5.3 mi |
38:30 |
7:16 |
|
1/30/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
33:05 |
6:34 |
|
1/31/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
32:53 |
6:32 |
|
2/2/2012 |
Run |
Home-114th-Slater |
Tempo |
5.0 mi |
32:27 |
6:27 |
|
2/3/2012 |
Run |
Home-114th-Slater |
Easy |
5.0 mi |
32:57 |
6:33 |
|
2/4/2012 |
Run |
Green River CC Orienteering Course |
Long |
6.5 mi |
56:51 |
8:45 |
|
2/4/2012 |
Orienteering |
WIOL 7 2/4/2012 |
Race |
|
56:51 |
|
|
2/6/2012 |
Run |
Home-Waterfront 6 miler |
Long |
5.9 mi |
39:34 |
6:46 |
|
2/7/2012 |
Run |
LW-Bridle Trails 2/7/2012 |
Tempo |
6.0 mi |
40:00 |
6:39 |
|
2/8/2012 |
Run |
Home-LW-Carillon 2/8/2012 |
Long |
8.1 mi |
55:00 |
6:48 |
|
2/10/2012 |
Run |
Sprint Camp - Royal Roads, Juan de Fuca |
Easy |
5.0 mi |
35:00 |
7:00 |
|
2/11/2012 |
Run |
VSC - Leyritz x2/Uplands/Beacon HIll/Highrock |
Long |
12.0 mi |
1:25:00 |
7:05 |
|