Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
7/31/2011 Bike
Snoqualmie 7/31/2011 bike trip
 Easy 5.3 mi 21:02 3:58
1/7/2012 Orienteering   Race 4.5 km 34:15 12:15
2/4/2012 Orienteering
WIOL 7 2/4/2012
 Race   56:51  
2/15/2012 Orienteering   Speed/Flow   40:00  
6/25/2013 P90X   Ab Ripper X   15:00  
6/26/2013 P90X   Kenpo X   57:00  
6/27/2013 P90X   Ab Ripper X   15:00  
6/29/2013 P90X   Ab Ripper X   15:00  
7/1/2013 P90X   Core Synergistic   55:00  
7/2/2013 P90X   Kenpo X   57:00  
7/3/2013 P90X   Ab Ripper X   15:00  
7/3/2013 P90X   Shoulders & Arms   55:00  
7/4/2013 P90X   Yoga X   30:00  
7/5/2013 P90X   Ab Ripper X   15:00  
7/8/2013 P90X   Core Synergistic   55:00  
7/9/2013 P90X   Cardio X   40:00  
1/23/2012 Plyometrics   Stairs   1:00:00  
2/27/2012 Plyometrics   Stairs   1:30:00  
8/21/2012 Plyometrics
LW Baseball Field
 Drills, Striders 1.3 mi 13:46 10:36
8/22/2012 Plyometrics
Hurdle circuits
 Hurdles/Sprints   15:00  
8/31/2012 Plyometrics   Drills, Striders   1:00:00  
7/9/2013 Plyometrics   Hurdles/Sprints   1:30:00  
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
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
1/9/2012 Run   Easy 4.1 mi 31:40 7:44
1/10/2012 Run   Long 5.5 mi 42:30 7:44
1/11/2012 Run   Long 7.9 mi 52:13 6:40
1/12/2012 Run   Easy 4.0 mi 29:00 7:15
1/13/2012 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
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