| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 1/27/2014 |
Run |
Track: 2 x mile + 1/2 mile (7:28/3:35/7:08/3:22) |
Interval |
4.5 mi |
|
|
 |
| 8/4/2014 |
Run |
Track: 2 x mile (7:13 7:08) = 2 mile warm/cool |
Interval |
4.0 mi |
|
|
|
| 12/30/2013 |
Run |
Track: 2 x 2 mile (14:55--7:28, 14:40-7:20)) |
Tempo |
6.0 mi |
|
|
|
| 12/9/2013 |
Run |
Track: 2 x 2 mile (14:40--7:20, 15:25--7:43) |
Tempo |
5.5 mi |
|
|
|
| 2/24/2014 |
Run |
Track: 2 mile fartlek (mile warm, mile+ cool) |
Fartlek |
4.5 mi |
|
|
|
| 3/17/2014 |
Run |
Track: 1600(7:30) 1200s(5:25 5:20) 800s (3:15 3:14) |
Interval |
5.0 mi |
|
|
|
| 6/17/2013 |
Run |
Track: 1600, 1200. 800, 400, 400/7:30-40 pace |
Interval |
4.0 mi |
|
|
|
| 7/14/2014 |
Run |
Track: 1600 800 2000 (8:00 pace) |
Interval |
3.5 mi |
|
|
|
| 11/18/2013 |
Run |
Track: 1600 (725) 2000 (710/448) 1600 (704) |
Interval |
4.5 mi |
|
|
|
| 2/10/2014 |
Run |
Track: 15x:30':30 (6:20/10:20 pace) + 3x400 (1:38-40) |
Interval |
5.0 mi |
|
|
|
| 2/27/2014 |
Run |
Track: 14 x 100 (800 pace) w 200 jog |
Fartlek |
4.5 mi |
|
|
|
| 3/3/2014 |
Run |
Track in pm (rainy am) 3x1K (4:07) + 5x300 (70) |
Interval |
5.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 1/5/2015 |
Run |
Track 6x800 @ 3:40-45 |
Interval |
5.0 mi |
|
|
|
| 1/2/2015 |
Run |
Track 6x1K + 1.5 warm, .5 cool |
Interval |
6.5 mi |
|
|
|
| 7/8/2013 |
Run |
Track 3x200/300/400 (1:28) w = distance jog |
Interval |
4.0 mi |
|
|
|
| 10/28/2013 |
Run |
Track 3x1K + mile warmup |
Interval |
3.0 mi |
|
|
|
| 1/12/2015 |
Run |
Track 30/30s 3x1200 + long warmup, short cool |
Interval |
5.0 mi |
|
|
|
| 8/11/2014 |
Run |
Track (2 mi) + FtW-Toe Jam (5.2 mi) |
Long |
7.2 mi |
|
|
|
| 3/5/2014 |
Run |
Track |
Interval |
3.5 mi |
|
|
|
| 7/11/2013 |
Run |
Thru Santa Fe: 10 min pace. 7K elev |
Long |
6.0 mi |
|
|
|
| 7/15/2013 |
Run |
Taos Mid/W Valley out/back. Sagebrush-Cid's. Flat |
Long |
9.5 mi |
|
|
|
| 7/14/2013 |
Run |
Taos 5 mi hike 2hrs 1K elev gain (7.2 to 8.2') |
Easy |
5.0 mi |
|
|
|
| 2/28/2014 |
Run |
Suquamish, w Anne |
Easy |
5.0 mi |
|
|
|
| 12/23/2013 |
Run |
Sportsman/NB/MO/GF/McRedmond |
Easy |
5.5 mi |
|
|
|
| 3/10/2014 |
Bike |
Spin upstairs: 2 x 10 minutes |
Easy |
3.0 mi |
|
|
|
| 6/8/2014 |
Run |
Short Bakery: cut back on Sands |
Tempo |
4.5 mi |
|
|
|
| 3/21/2014 |
Run |
Seattle: Interlaken Pk, Volunteer Pk, to ferry |
Easy |
9.0 mi |
|
|
|
| 7/13/2013 |
Run |
Santa Fe Vista Loop x2. 600' of hill (w 2x150') |
Long |
8.0 mi |
|
|
|
| 9/21/2013 |
Run |
Salt Creek: 21:31 |
Race |
4.0 mi |
|
|
|
| 4/2/2014 |
Run |
Run home from BP via Hilltop |
Long |
4.0 mi |
|
|
|
| 1/7/2015 |
Run |
Rotary Park, north end of Winslow |
Long |
8.0 mi |
|
|
|
| 7/16/2013 |
Run |
Rio Grande Canyon from Pilar. 2 mi, out-back. |
Easy |
4.0 mi |
|
|
|
| 7/17/2013 |
Run |
Rio Grande at Taos Junction. inc 10x1min (7:00 93s/m)/2min jog |
Fartlek |
7.5 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody warm-up: 12 min jog, strides on grass |
Easy |
1.5 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody Run 12K Port Townsend (58:47 7:53) |
Race |
7.5 mi |
|
|
|
| 8/3/2014 |
Run |
PtG w XC: 8 trail miles (2.7 tempo w Mike, 5.6 easy on own) |
Long |
8.3 mi |
|
|
|
| 10/27/2013 |
Run |
Pt Gamble Spooky 12K |
Race |
8.0 mi |
|
|
|
| 6/16/2013 |
Run |
Port Gamble trails--monitor 5K course at jog |
Easy |
2.5 mi |
|
|
|
| 8/12/2013 |
Swim |
Pool: 30 min kicks & river; 15 min run |
Mixed |
|
|
|
|
| 9/20/2013 |
Run |
Phelps: to Sumanee/back |
Tempo |
3.0 mi |
|
|
|
| 8/9/2013 |
Run |
Phelps: to Sumanee w extra loops. Spargur. |
Easy |
4.0 mi |
|
|
|
| 1/24/2014 |
Run |
Phelps: Sumanee loop + Ellingsen loop (w trail) |
Easy |
4.5 mi |
|
|
|
| 8/1/2014 |
Run |
Phelps: 4x 1.8mile Sumanee Loop, +1.7 Checkdam loop |
Long |
9.0 mi |
|
|
|
| 10/18/2013 |
Run |
Phelps: 1.5 to PtM trail. 4x600 trail. 1m back |
Interval |
4.0 mi |
|
|
|
| 8/22/2014 |
Run |
Phelps trail: mile out/back |
Easy |
2.0 mi |
|
|
|
| 8/15/2014 |
Run |
Phelps field: 12 x 110 m strides 23 sec), jog back |
Fartlek |
1.5 mi |
|
|
|
| 9/1/2013 |
Run |
NO bakery run. Resting legs (R leg sore) |
Easy |
0.1 mi |
|
|
|
| 7/5/2013 |
Run |
NK Trail: Spine/Norman Rd, Powerline/Ravine |
Long |
7.0 mi |
|
|
|
| 8/8/2013 |
Run |
NK Trail: 2x3.5mile loop w hills. |
Long |
7.0 mi |
|
|
|
| 3/31/2014 |
Run |
Newport OR beach |
Long |
4.5 mi |
|
|
|
| 8/21/2014 |
Run |
MtTownsend: jog/walk up (85 min), run/jog down (58 min) |
Hill |
10.0 mi |
|
|
|
| 8/22/2013 |
Run |
Mt Townsend: no run, but tough walk |
Long |
4.0 mi |
|
|
|
| 1/1/2014 |
Run |
Moran-Yeomalt-Wing Pt-Cherry to end, & back |
Long |
8.0 mi |
|
|
|
| 12/27/2013 |
Run |
MO/GF |
Easy |
5.5 mi |
|
|
|
| 4/17/2014 |
Run |
MO GF: 55 min alone, 35 w Anne |
Long |
10.0 mi |
|
|
|
| 11/1/2013 |
Run |
MO GF to Miller Rd |
Long |
6.0 mi |
|
|
|
| 10/13/2013 |
Run |
MO back to bakery: Middle shortcut in GF |
Easy |
4.0 mi |
|
|
|
| 2/11/2014 |
Run |
McRedmond, GF, gravel pit, Lovgren, Wilkes, past Bay Hay |
Long |
8.0 mi |
|
|
|
| 12/13/2013 |
Run |
Manitou Bch Walk Hill: 12 x :45 |
Hill |
5.0 mi |
|
|
|
| 4/18/2014 |
Run |
Madison-Lovgren (1), + 2 min down/up Lovgren |
Hill |
4.0 mi |
|
|
|
| 9/27/2013 |
Run |
Lynwood/Gazzam. 4x1/2 in 3:40 (7:20 pace) |
Interval |
6.0 mi |
|
|
|
| 10/16/2013 |
Run |
LWP: x2 hills to 2-mile. x2 last 1/2 for Shawn |
Easy |
2.0 mi |
|
|
|
| 10/2/2013 |
Run |
LWP race: 3xhills. Last mile. |
Easy |
2.0 mi |
|
|
|
| 10/24/2013 |
Run |
LWP Metro Championship--hills |
Hill |
4.0 mi |
|
|
|
| 9/19/2013 |
Run |
LWoodlandPk: |
Hill |
4.0 mi |
|
|
|
| 2/5/2014 |
Run |
Logg-Messenger-MB-Meigs-Justa-Morgan-TO-Roberts |
Easy |
5.0 mi |
|
|
|
| 9/7/2013 |
Run |
Lk Wilderness: Jog 3k "relay" course |
Easy |
2.0 mi |
|
|
|
| 10/26/2013 |
Run |
Lk SammamishXC course |
Easy |
4.0 mi |
|
|
|
| 10/31/2013 |
Run |
Lk Samm XC course |
Easy |
4.0 mi |
|
|
|
| 9/14/2013 |
Run |
Lincoln Park: Sundodger Meet |
Easy |
5.0 mi |
|
|
|
| 2/22/2014 |
Run |
LaConner warm-up: jog out mile & back |
Easy |
2.0 mi |
|
|
|
| 12/21/2013 |
Run |
Joliet IL: trail + development |
Long |
7.0 mi |
|
|
|
| 9/11/2013 |
Run |
Johnson Farm: 4 hills |
Easy |
4.0 mi |
|
|
|
| 10/11/2013 |
Run |
Johnson Farm: 3x600 + 3x1200 +600warnm 1200 cooll |
Interval |
4.5 mi |
|
|
|
| 10/4/2013 |
Run |
Johnson Farm XC: |
Hill |
4.5 mi |
|
|
|
| 3/19/2014 |
Run |
Jog to track/back: 3.5 mi tempo (7:40 pace) |
Tempo |
6.5 mi |
|
|
|
| 9/12/2013 |
Run |
Jog from Hilltop to Bucsit/Sakai trail |
Easy |
1.0 mi |
|
|
|
| 8/27/2013 |
Run |
IslandWood: 5k course |
Easy |
4.0 mi |
|
|
|
| 8/2/2013 |
Run |
Hyla-Hidden Cove Rd-Manzanita Pk-Lovgren-Wilkes trail |
Long |
10.0 mi |
|
|
|
| 9/17/2013 |
Run |
HS/Sakai trail/Sands loop x2 |
Long |
8.0 mi |
|
|
|
| 10/3/2013 |
Run |
HS: Sakai, NTown, Commodore |
Easy |
3.5 mi |
|
|
|
| 9/26/2013 |
Run |
HS: meander to Grand |
Long |
5.0 mi |
|
|
|
| 10/29/2013 |
Run |
HS: fartlek on grass |
Easy |
2.5 mi |
|
|
|
| 9/3/2013 |
Run |
HS: bus depot hills 7 reps x 3 groups |
Hill |
6.3 mi |
|
|
|
| 9/9/2013 |
Run |
HS-Winslow |
Easy |
3.5 mi |
|
|
|
| 10/25/2013 |
Run |
HS-Sakai trail |
Easy |
3.0 mi |
|
|
|
| 9/6/2013 |
Run |
HS-GF via Sands x2 (1 Berg's, 2 McRedmond) |
Easy |
7.0 mi |
|
|
|
| 8/29/2013 |
Run |
HS-GF (Sakai out, Sands back) |
Easy |
3.0 mi |
|
|
|
| 8/28/2013 |
Run |
HS-Commodore easy (9 min pace) |
Easy |
2.0 mi |
|
|
|
| 10/23/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 10/22/2013 |
Run |
HS track. |
Interval |
3.0 mi |
|
|
|
| 11/4/2013 |
Run |
HS track: 2 miles warm/cool, RACE 6:14 |
Race |
3.0 mi |
|
|
|
| 11/11/2013 |
Run |
HS track w John Foy |
Interval |
5.5 mi |
|
|
|
| 10/30/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 10/15/2013 |
Run |
HS track |
Easy |
4.0 mi |
|
|
|
| 10/14/2013 |
Run |
HS track |
Easy |
2.0 mi |
|
|
|
| 1/16/2015 |
Run |
HS Rd hill x 4: + Wyatt/Lovell hill to warmup |
Hill |
4.6 mi |
|
|
|
| 10/10/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|
| 10/8/2013 |
Run |
HS grass field |
Easy |
2.0 mi |
|
|
|