Workouts

Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
1/10/2012 Weights       15:00  
1/12/2012 Weights       15:00  
1/23/2012 Plyometrics   Stairs   1:00:00  
1/24/2012 Weights       30:00  
2/4/2012 Orienteering
WIOL 7 2/4/2012
 Race   56:51  
2/15/2012 Orienteering   Speed/Flow   40:00  
2/27/2012 Plyometrics   Stairs   1:30:00  
8/22/2012 Plyometrics
Hurdle circuits
 Hurdles/Sprints   15:00  
8/31/2012 Plyometrics   Drills, Striders   1:00:00  
2/7/2013 Run
LW/Yarrow Point Loop
 Long   3:15  
4/10/2013 Weights       7:00  
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 Plyometrics   Hurdles/Sprints   1:30:00  
7/9/2013 P90X   Cardio X   40:00  
9/13/2012 Run   Warmup/Cooldown 0.1 mi 11:01 3:40:19
2/27/2013 Run
LW/Yarrow Point Loop
 Long 0.1 mi 0:49 11:44
9/11/2012 Run   Warmup/Cooldown 0.1 mi 29:48 4:08:16
8/10/2011 Run
8/10/2011 CNW 200m
 Race 200.0 m 0:28 3:44
3/28/2013 Run
Liberty @ LW 4x400 Relay 3/
 Race 400.0 m 1:01 4:06
4/4/2013 Run
Samm @ LW 4x400 Relay 4/4/2013
 Race 400.0 m 0:57 3:49
4/17/2014 Run   Race 400.0 m 0:56 3:47
9/4/2012 Run   Warmup/Cooldown 0.3 mi 8:22 30:59
8/23/2012 Run
4 x 112.5m striders
 Warmup/Cooldown 0.3 mi 1:25 5:06
9/11/2012 Run   Warmup/Cooldown 0.4 mi 3:41 8:23
9/10/2012 Run   Warmup/Cooldown 0.5 mi 4:19 9:11
4/4/2013 Run
Samm @ LW: 800m 4/4/2013
 Race 800.0 m 2:04 4:10
4/17/2014 Run   Race 800.0 m    
5/28/2012 Run
Home-Crestwoods (failed)
 Easy 0.5 mi 3:50 7:40
9/12/2012 Run   Warmup/Cooldown 0.6 mi 5:13 9:09
10/3/2012 Run   Warmup/Cooldown 0.7 mi 8:43 13:01
8/28/2012 Run   Warmup/Cooldown 0.7 mi 5:53 8:18
10/1/2012 Run   Warmup/Cooldown 0.7 mi 9:32 13:15
3/14/2013 Run
LW Intrasquad Meet 2013: 1500m
 Race 1500.0 m 4:31 4:51
6/2/2011 Run
2011 LWSD 1600m
 Race 1.6 km 4:52 4:54
3/21/2012 Run
Bellevue v. LW 3/21/12 - 1600m
 Race 1.6 km 4:38 4:40
4/28/2012 Run
2012 Shoreline Invitational Frosh/Soph 1600m
 Race 1600.0 m 4:26 4:28
5/3/2012 Run
1600m
 Race 1.6 km 4:36 4:38
5/16/2012 Run
2012 SeaKing 3A 1600m
 Race 1600.0 m 4:33 4:35
4/6/2013 Run
Birger Solberg invite 2013: 1600m
 Race 1600.0 m 4:25 4:27
4/24/2014 Run   Race 1600.0 m 4:18 4:20
10/3/2012 Run   Warmup/Cooldown 1.2 mi 8:46 7:38
9/26/2012 Run   Warmup/Cooldown 1.2 mi 10:33 9:01
8/22/2012 Run
LW Baseball Field
 Warmup/Cooldown 1.2 mi 10:01 8:09
10/10/2012 Run   Warmup/Cooldown 1.3 mi 9:02 7:14
8/21/2012 Plyometrics
LW Baseball Field
 Drills, Striders 1.3 mi 13:46 10:36
2/10/2013 Run
LW/Yarrow Point Loop
 Long 1.4 mi 11:04 8:01
5/18/2012 Run
2012 SeaKing 3A 3200m (Prerace)
 Warmup/Cooldown 1.5 mi 10:00 6:40
9/26/2012 Run   Warmup/Cooldown 1.5 mi 11:15 7:30
4/3/2013 Run   Easy 1.5 mi    
4/6/2013 Run   Warmup/Cooldown 1.5 mi 11:17 7:32
3/2/2013 Run
LW/Yarrow Point Loop
 Long 1.5 mi 11:29 7:31
9/4/2012 Run   Warmup/Cooldown 1.6 mi 10:42 6:37
3/13/2013 Run
LW/Yarrow Point Loop
 Long 1.6 mi 12:02 7:21
2/9/2013 Run
LW/Yarrow Point Loop
 Long 1.7 mi 10:51 6:26
2/9/2013 Run
LW/Yarrow Point Loop
 Long 1.7 mi 21:27 12:25
9/10/2012 Run   Warmup/Cooldown 1.8 mi 12:26 7:07
3/14/2013 Run
Intrasquad Warmup/cooldown
 Warmup/Cooldown 1.8 mi 11:06 6:17
2/9/2013 Run
LW/Yarrow Point Loop
 Long 1.8 mi 22:13 12:25
8/31/2012 Run   Easy 1.8 mi 12:06 6:44
3/2/2013 Run
LW/Yarrow Point Loop
 Long 1.8 mi 15:03 8:11
5/15/2012 Run   Easy 1.9 mi 13:04 7:04
9/7/2011 Run   Race 1.9 mi 10:11 5:24
9/5/2012 Run
Lake Sammamish Preview
 Race 1.9 mi 9:47 5:11
5/3/2012 Run
3200m
 Race 3.2 km 9:43 4:54
5/11/2012 Run
2012 KingCo 3A 3200m
 Race 3200.0 m 9:40 4:52
5/18/2012 Run
2012 SeaKing 3A 3200m
 Race 3200.0 m 9:28 4:46
3/28/2013 Run   Race 3200.0 m 9:29 4:47
4/6/2013 Run
Birger Solberg invite 2013: 3200m
 Race 3200.0 m 9:40 4:52
4/17/2014 Run   Race 3200.0 m 10:41 5:23
4/24/2014 Run   Race 3200.0 m 11:22 5:43
11/2/2011 Run   Easy 2.0 mi 15:00 7:30
9/19/2012 Run   Warmup/Cooldown 2.1 mi 16:00 7:38
10/10/2012 Run
vs. Juanita @ St. Edwards (3500m)
 Race 3.5 km 11:36 5:21
2/10/2013 Run
LW/Yarrow Point Loop
 Long 2.3 mi 21:23 9:21
8/2/2011 Run
Ben Frannklin-Bridle Trails 8/2/2011 core day
 Easy 2.3 mi 17:00 7:24
9/22/2012 Run   Warmup/Cooldown 2.3 mi 19:56 8:38
9/11/2012 Run   Warmup/Cooldown 2.3 mi 15:44 6:47
3/21/2013 Run
LW/Yarrow Point Loop
 Long 2.3 mi 22:19 9:33
4/25/2013 Run
@ MI warmup 4/25/2013
 Warmup/Cooldown 2.4 mi 16:19 6:57
2/25/2013 Run
LW/Yarrow Point Loop
 Long 2.4 mi 16:02 6:43
9/28/2012 Run   Warmup/Cooldown 2.4 mi 44:26 18:31
9/12/2012 Run   Warmup/Cooldown 2.5 mi 19:58 8:09
2/25/2013 Run
LW/Yarrow Point Loop
 Long 2.5 mi 15:08 6:07
7/26/2012 Run
Small Flagler Loop
 Easy 2.5 mi 17:05 6:50
7/27/2012 Run
Poker Run mileage
 Easy 2.5 mi 18:45 7:30
7/24/2013 Run
Small Flagler Loop
 Easy 2.5 mi 17:20 6:56
7/25/2013 Run
Small Flagler Loop
 Easy 2.5 mi 16:03 6:26
7/26/2013 Run
Fort Flagler Poker Run
 Easy 2.5 mi 21:11 8:29
2/9/2013 Run
LW/Yarrow Point Loop
 Long 2.6 mi 24:44 9:31
9/5/2012 Run
9/5/2012 race warmup & cooldown
 Warmup/Cooldown 2.8 mi 21:33 7:51
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