| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 8/8/2009 |
Run |
Fox/6th/Pines/8th/Bowdish/6th Loop |
Race--run |
1.0 mi |
10:30 |
10:30 |
 |
| 9/7/2009 |
Run |
Happy Valley |
Hill |
2.8 mi |
40:00 |
14:33 |
|
| 9/9/2009 |
Run |
Happy Valley |
Run/Walk |
2.7 mi |
35:00 |
12:58 |
|
| 9/16/2009 |
Run |
Happy Valley |
Higdon week 3 |
3.6 mi |
44:44 |
12:26 |
|
| 9/22/2009 |
Run |
Happy Valley |
Easy |
1.3 mi |
15:00 |
12:00 |
|
| 9/22/2009 |
Run |
Happy Valley |
Hill |
2.0 mi |
30:00 |
15:00 |
|
| 9/24/2009 |
Run |
Happy Valley |
Higdon week 3 |
3.0 mi |
35:00 |
11:40 |
|
| 10/9/2009 |
Run |
Happy Valley |
Race--run |
3.0 mi |
37:00 |
12:20 |
|
| 10/14/2009 |
Run |
Happy Valley |
Easy |
4.0 mi |
1:00:00 |
15:00 |
|
| 10/25/2009 |
Run |
Happy Valley |
Easy |
3.9 mi |
45:00 |
11:42 |
|
| 10/26/2009 |
Run |
Happy Valley |
Hill |
3.1 mi |
38:19 |
12:22 |
|
| 10/27/2009 |
Run |
Happy Valley |
Race--run |
2.0 mi |
19:57 |
9:59 |
|
| 10/30/2009 |
Run |
Happy Valley |
Hill |
3.0 mi |
37:00 |
12:20 |
|
| 11/4/2009 |
Run |
Happy Valley |
Higdon week 1 |
3.0 mi |
35:00 |
11:40 |
|
| 11/28/2009 |
Run |
Happy Valley |
Race--run |
2.0 mi |
22:00 |
11:00 |
|
| 11/30/2009 |
Run |
Happy Valley |
Long |
4.0 mi |
48:00 |
11:55 |
|
| 12/3/2009 |
Run |
Happy Valley |
Long |
4.0 mi |
42:38 |
10:40 |
|
| 12/11/2009 |
Run |
Happy Valley |
Long |
5.0 mi |
|
|
|
| 12/15/2009 |
Run |
Happy Valley |
Easy |
3.0 mi |
42:00 |
14:00 |
|
| 12/18/2009 |
Run |
Happy Valley |
Long |
4.5 mi |
51:15 |
11:24 |
|
| 1/3/2010 |
Run |
Happy Valley |
Easy |
2.0 mi |
22:00 |
11:00 |
|
| 1/6/2010 |
Run |
Happy Valley |
Interval |
2.0 mi |
45:00 |
22:30 |
|
| 1/10/2010 |
Run |
Happy Valley |
Race--run |
2.5 mi |
26:51 |
10:45 |
|
| 1/15/2010 |
Run |
Happy Valley |
Run/Walk |
1.0 mi |
15:00 |
15:00 |
|
| 1/15/2010 |
Run |
Happy Valley |
Race--run |
1.0 mi |
10:45 |
10:45 |
|
| 2/1/2010 |
Run |
Happy Valley |
Easy |
2.0 mi |
23:22 |
11:41 |
|
| 2/8/2010 |
Run |
Happy Valley |
Easy |
3.0 mi |
35:00 |
11:40 |
|
| 2/12/2010 |
Run |
Happy Valley |
Easy |
3.5 mi |
45:00 |
12:52 |
|
| 2/18/2010 |
Run |
Happy Valley |
Easy |
1.0 mi |
15:00 |
15:00 |
|
| 2/22/2010 |
Run |
Happy Valley |
Race--run |
2.0 mi |
21:44 |
10:52 |
|
| 2/22/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.8 mi |
12:00 |
14:28 |
|
| 2/28/2010 |
Run |
Happy Valley |
Run/Walk |
3.0 mi |
45:00 |
15:00 |
|
| 2/28/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
1.2 mi |
15:00 |
12:43 |
|
| 3/1/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.9 mi |
15:00 |
16:40 |
|
| 3/1/2010 |
Run |
Happy Valley |
Not-So-Easy |
3.0 mi |
31:48 |
10:47 |
|
| 3/7/2010 |
Run |
Happy Valley |
Run/Walk |
6.0 mi |
1:19:30 |
13:15 |
|
| 3/7/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.6 mi |
10:00 |
16:40 |
|
| 3/11/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.5 mi |
10:00 |
20:00 |
|
| 3/11/2010 |
Run |
Happy Valley |
Run/Walk |
2.0 mi |
25:00 |
12:30 |
|
| 3/22/2010 |
Run |
Happy Valley |
Easy |
4.3 mi |
1:02:00 |
14:26 |
|
| 3/22/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.5 mi |
|
|
|
| 3/28/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 3/28/2010 |
Run |
Happy Valley |
Not-So-Easy |
5.0 mi |
1:03:00 |
12:36 |
|
| 3/31/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 3/31/2010 |
Run |
Happy Valley |
Easy |
3.0 mi |
40:00 |
13:20 |
|
| 4/4/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 4/4/2010 |
Run |
Happy Valley |
Long |
6.0 mi |
1:12:20 |
12:04 |
|
| 4/6/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 4/6/2010 |
Run |
Happy Valley |
Not-So-Easy |
4.0 mi |
48:00 |
12:00 |
|
| 4/9/2010 |
Run |
Happy Valley |
Not-So-Easy |
4.0 mi |
48:00 |
12:00 |
|
| 4/9/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 4/12/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 4/12/2010 |
Run |
Happy Valley |
Run/Walk |
3.4 mi |
52:00 |
15:18 |
|
| 4/15/2010 |
Bike |
Happy Valley |
Easy |
11.5 mi |
1:30:00 |
7:50 |
|
| 4/19/2010 |
Run |
Happy Valley |
Hill |
7.0 mi |
1:35:00 |
13:35 |
|
| 5/8/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.5 mi |
15:00 |
30:00 |
|
| 5/8/2010 |
Run |
Happy Valley |
Interval |
1.0 mi |
15:00 |
15:00 |
|
| 5/8/2010 |
Run |
Happy Valley |
Race--run |
1.0 mi |
9:15 |
9:15 |
|
| 5/16/2010 |
Run |
Happy Valley |
Easy |
2.0 mi |
30:00 |
15:00 |
|
| 5/16/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 5/19/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 5/19/2010 |
Run |
Happy Valley |
Easy |
4.0 mi |
45:00 |
11:15 |
|
| 5/25/2010 |
Run |
Happy Valley |
Easy |
4.0 mi |
45:30 |
11:23 |
|
| 5/25/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 5/29/2010 |
Bike |
Happy Valley |
Easy |
4.8 mi |
25:00 |
5:13 |
|
| 6/11/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 6/11/2010 |
Run |
Happy Valley |
Easy |
4.0 mi |
45:00 |
11:15 |
|
| 6/20/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 6/20/2010 |
Run |
Happy Valley |
Long |
5.5 mi |
1:10:00 |
12:44 |
|
| 7/4/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 7/4/2010 |
Run |
Happy Valley |
Long |
7.0 mi |
1:25:50 |
12:16 |
|
| 7/8/2010 |
Run |
Happy Valley |
Easy |
2.0 mi |
25:00 |
12:30 |
|
| 7/8/2010 |
Run |
Happy Valley |
Warm Up/Cool Dow |
0.4 mi |
10:00 |
25:00 |
|
| 7/15/2010 |
Run |
Happy Valley |
Easy |
5.0 mi |
1:00:00 |
12:00 |
|
| 7/18/2010 |
Run |
Happy Valley |
Easy |
8.0 mi |
1:35:00 |
11:53 |
|
| 8/1/2010 |
Run |
Happy Valley |
Easy |
6.0 mi |
1:20:00 |
13:20 |
|
| 2/7/2010 |
Run |
Happy Valley Nature Park |
Easy |
1.6 mi |
20:00 |
12:30 |
|
| 8/9/2010 |
Bike |
Hawthorne to Work |
Easy |
3.1 mi |
15:00 |
4:51 |
|
| 1/11/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
140.0 yd |
|
|
|
| 1/12/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
260.0 yd |
15:00 |
1:41:33 |
|
| 1/13/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
300.0 yd |
25:00 |
2:26:41 |
|
| 1/15/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
260.0 yd |
15:00 |
1:41:33 |
|
| 1/24/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
240.0 yd |
|
|
|
| 1/30/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
240.0 yd |
20:00 |
2:26:41 |
|
| 2/2/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
280.0 yd |
15:00 |
1:34:18 |
|
| 2/8/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
280.0 yd |
10:00 |
1:02:52 |
|
| 2/10/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
280.0 yd |
12:30 |
1:18:35 |
|
| 2/16/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
480.0 yd |
20:00 |
1:13:21 |
|
| 2/17/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
480.0 yd |
30:00 |
1:50:01 |
|
| 2/21/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
240.0 yd |
10:00 |
1:13:21 |
|
| 3/9/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
0.5 mi |
28:00 |
56:00 |
|
| 3/10/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
0.3 mi |
20:00 |
1:06:40 |
|
| 4/15/2009 |
Swim |
Indoor 20 yd length pool |
Mixed |
0.2 mi |
15:00 |
1:40:00 |
|
| 7/9/2016 |
Run |
lake road 28th |
Easy |
2.0 mi |
27:00 |
13:30 |
|
| 7/30/2016 |
Run |
lake road 28th |
Race--run |
1.0 mi |
11:00 |
11:00 |
|
| 12/5/2010 |
Run |
Las Vegas Rock N Roll HM |
Race--run |
13.1 mi |
3:00:04 |
13:45 |
|
| 8/14/2016 |
Run |
Laurelhurst |
Easy |
3.1 mi |
39:22 |
12:42 |
|
| 1/1/2012 |
Run |
Magnuson Park |
Easy |
3.1 mi |
38:00 |
12:16 |
|
| 7/10/2009 |
Run |
MarDon Resort |
Hill |
3.8 mi |
38:00 |
10:00 |
|
| 4/23/2014 |
Run |
Milwaukie |
Easy |
1.5 mi |
20:00 |
13:20 |
|