| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 9/9/2013 |
Run |
HS 2x400 (135 125) 1x800 (3:40) |
Interval |
1.0 mi |
|
|
 |
| 9/9/2013 |
Run |
HS 2x1.5 mi (alt 1:55-2:03/145 141 136; 135 133 131) |
Tempo |
4.5 mi |
|
|
|
| 8/8/2014 |
Run |
Home to Phelps/back: 3 mi loop at Phelps |
Long |
11.2 mi |
|
|
|
| 1/15/2014 |
Run |
Home to GF-Miller Rd |
Long |
6.5 mi |
|
|
|
| 9/4/2013 |
Run |
Hike IcicleCynTr (Leavenworth) |
Easy |
1.0 mi |
|
|
|
| 2/8/2014 |
Run |
Greenlake 5K (21:06) + 2 mile warm-up, 3x100 strides |
Race |
5.5 mi |
|
|
|
| 9/24/2013 |
Run |
Grass drills: + warmup |
Easy |
2.0 mi |
|
|
|
| 9/12/2013 |
Run |
Grand Forest: Mandus Olson-Miller via Hilltop |
Long |
4.5 mi |
|
|
|
| 5/8/2014 |
Run |
GF/MO: 6.66 loops, 4 alone, 3.66 w Anne |
Long |
12.0 mi |
|
|
|
| 5/27/2014 |
Run |
GF/MO: 2.5 loops |
Easy |
4.5 mi |
|
|
|
| 5/29/2014 |
Run |
GF/MO to GF/Miller, BP loop |
Long |
7.0 mi |
|
|
|
| 5/22/2014 |
Run |
GF/MO loops x4: 2 alone, 2 w Anne |
Long |
7.0 mi |
|
|
|
| 4/24/2014 |
Run |
GF: MO alone, HT/MR/MO w Anne |
Long |
11.0 mi |
|
|
|
| 1/17/2014 |
Run |
GF-MO: 2 loops, 3rd w Mike, then GF-Miller & back |
Long |
8.5 mi |
|
|
|
| 1/9/2015 |
Run |
GF-MO to gravel pit |
Long |
4.0 mi |
|
|
|
| 11/21/2013 |
Run |
GF-East to Battle Point |
Long |
6.5 mi |
|
|
|
| 11/8/2013 |
Run |
GF w Anne |
Long |
7.0 mi |
|
|
|
| 5/1/2014 |
Run |
GF loops: 50 min alone, 65 w Anne (c9:15 pace) |
Long |
12.0 mi |
|
|
|
| 3/5/2014 |
Run |
Gazzam/Crystal Springs w Anne, Sadie |
Easy |
3.5 mi |
|
|
|
| 6/21/2013 |
Run |
Gazzam: 4 m at 8:45, w 4 90 sec surges |
Fartlek |
4.0 mi |
|
|
|
| 7/6/2015 |
Run |
FW:Shore-BlakelyH, cemetery |
Long |
5.5 mi |
|
|
|
| 6/29/2015 |
Run |
FW-Uphill, 1/2 way to Blakely Hbr, Back |
Easy |
4.0 mi |
|
|
|
| 9/30/2013 |
Run |
FtW: to Murphy's 5 mi w x8 fast hills +.8 warm |
Hill |
5.8 mi |
|
|
|
| 10/14/2013 |
Run |
FtW: S to upper lot. Ridge Tr repeats. Parade strides |
Fartlek |
4.0 mi |
|
|
|
| 9/2/2013 |
Run |
FtW: Jog mile from Blakely Harbor (in XT walk) |
Easy |
1.0 mi |
|
|
|
| 9/16/2013 |
Run |
FtW: Fast off/on to monitor XC on trails |
Tempo |
3.0 mi |
|
|
|
| 7/1/2013 |
Run |
FtW-BlklyH. Back on TaniCr |
Long |
5.0 mi |
|
|
|
| 7/8/2013 |
Run |
FTW--SBeach (to end E of TJ), 2xTJ Hill, reservoir |
Long |
6.0 mi |
|
|
|
| 6/30/2014 |
Run |
FtW Boat: Oddfellows loop. |
Easy |
5.0 mi |
|
|
|
| 7/29/2013 |
Run |
Ft Ward--up Cem.Hill/back |
Long |
4.0 mi |
|
|
|
| 6/17/2013 |
Run |
Ft Ward--ramp to parade grounds, big fort, salmon farm, old stai |
Long |
4.0 mi |
|
|
|
| 8/18/2014 |
Run |
Ft W: w Anne. Blakely trail |
Long |
2.9 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W to Toe Jam |
Long |
4.0 mi |
|
|
|
| 10/28/2013 |
Run |
Ft W boat ramp hill |
Hill |
1.5 mi |
|
|
|
| 11/26/2013 |
Run |
Fremont (Seattle): exploring |
Easy |
7.0 mi |
|
|
|
| 6/24/2013 |
Run |
Fort Ward: to Blakely Harbor. 3xTaniCr hill |
Hill |
5.0 mi |
|
|
|
| 8/30/2013 |
Run |
Fletcher Bay-Lynwood Ctr via Gazzam |
Long |
6.5 mi |
|
|
|
| 1/3/2014 |
Run |
Faulk Hill x 4 (NT 444 437 439) |
Hill |
5.0 mi |
|
|
|
| 11/30/2013 |
Run |
Faulk Hill x 3 (420 423 420) |
Hill |
4.5 mi |
|
|
|
| 1/23/2014 |
Run |
Faulk Hill x 2 (444 433) back by Messenger |
Hill |
3.5 mi |
|
|
|
| 6/15/2013 |
Run |
Fall City. Flat, out/back course along river |
Race |
5.0 km |
21:19 |
6:52 |
|
| 12/12/2013 |
Run |
Downtown loop: Ferncliff, Wyatt, Sands, McRemond, Beachcrest |
Long |
7.8 mi |
|
|
|
| 9/18/2013 |
Run |
Dont remember: something XC. Guess distance |
Easy |
3.0 mi |
|
|
|
| 1/31/2014 |
Run |
Derby Downs: 8x100m very steep trail; 3x200m steep road |
Hill |
5.0 mi |
|
|
|
| 11/13/2013 |
Run |
CA: Laguna Niguel (John King) |
Long |
8.5 mi |
|
|
|
| 11/15/2013 |
Run |
CA: Laguna Niguel |
Long |
9.0 mi |
|
|
|
| 8/20/2014 |
Run |
BP: tempo mile w V girls, 2.25 tempo miles w John Murphy |
Tempo |
3.3 mi |
|
|
|
| 9/5/2014 |
Run |
BP: set/guide 2 mile time trial for XC |
Easy |
4.0 mi |
|
|
|
| 8/31/2013 |
Run |
BP: paced 400/800 (1:45-2:15). Main trail + bush-trail |
Fartlek |
3.5 mi |
|
|
|
| 9/23/2013 |
Run |
BP: Pace groups on course, long fartlek. |
Fartlek |
4.0 mi |
|
|
|
| 9/25/2013 |
Run |
BP: Off/on jog setting course, monitoring race |
Easy |
4.0 mi |
|
|
|
| 9/5/2014 |
Run |
BP: Misc setting/directing 2 mile trial |
Easy |
4.0 mi |
|
|
|
| 10/21/2013 |
Run |
BP: Mile. 2x800. 1K. 2x200. Plus warm/cool |
Interval |
4.0 mi |
|
|
|
| 8/24/2013 |
Run |
BP: back/forth to reset 5K course |
Easy |
4.0 mi |
|
|
|
| 8/20/2014 |
Run |
BP: alone. Jog 1.5 (8:40), Tempo 1.5 (7:40 pace), 1K (4:20) |
Tempo |
4.2 mi |
|
|
|
| 8/20/2014 |
Run |
BP: alone. Jog 1.5 (8:40), Tempo 1.5 (7:40 pace), 1K (4:20) |
Easy |
2.5 mi |
|
|
|
| 7/3/2013 |
Run |
BP: 5x400(230..130), O/B Trillium Top |
Easy |
4.5 mi |
|
|
|
| 11/28/2013 |
Run |
BP: 5K RACE 22:16 |
Race |
3.1 mi |
|
|
|
| 6/26/2013 |
Run |
BP: 5K course, pause at miles (w 4x400); 3/4 + 1/2 jog l |
Long |
5.5 mi |
|
|
|
| 7/31/2013 |
Run |
BP: 5k course + full loop (8:45 pace) |
Long |
5.0 mi |
|
|
|
| 11/28/2013 |
Run |
BP: warmup, cool don |
Easy |
2.5 mi |
|
|
|
| 10/17/2013 |
Run |
BP-HS & back by GF trails |
Long |
9.0 mi |
|
|
|
| 7/1/2015 |
Run |
BP-GF Trillium Loop |
Easy |
3.5 mi |
|
|
|
| 10/7/2013 |
Run |
BP to Hilltop/back. + Mile 2 of 5K course |
Long |
6.0 mi |
|
|
|
| 6/19/2013 |
Run |
BP to hilltop. 1 mile loop in GFE. 9:00 pace |
Long |
5.0 mi |
|
|
|
| 10/9/2013 |
Run |
BP setting course, timing |
Easy |
3.0 mi |
|
|
|
| 6/6/2014 |
Run |
BIXC at HS: jog to Sakai + 3x 400 fast, back |
Fartlek |
4.0 mi |
|
|
|
| 12/25/2013 |
Run |
Beachcrest to Meigs, Koura, Sandpit, Koura-Valley-Kalgren |
Easy |
6.5 mi |
|
|
|
| 4/2/2014 |
Run |
Battle Point: alternate 400s (1:45, 2:00) |
Tempo |
4.4 mi |
|
|
|
| 9/13/2013 |
Run |
Battle Point loop |
Tempo |
3.7 mi |
|
|
|
| 7/13/2014 |
Run |
Bakery/Sands |
Long |
4.4 mi |
|
|
|
| 2/16/2014 |
Run |
Bakery/GF: Hill-top cutoff |
Long |
7.0 mi |
|
|
|
| 11/17/2013 |
Run |
Bakery/GF: Hill-top cutoff |
Tempo |
6.5 mi |
|
|
|
| 10/20/2013 |
Run |
Bakery/GF: Hill-top cutoff |
Long |
6.5 mi |
|
|
|
| 1/18/2015 |
Run |
Bakery: Wingpoint/Sportsman Club |
Long |
7.0 mi |
|
|
|
| 12/29/2013 |
Run |
Bakery: to GF & back (no trail) |
Long |
6.0 mi |
|
|
|
| 9/22/2013 |
Run |
Bakery: Sakai trail, Paulanna, MO, HS. |
Easy |
4.0 mi |
|
|
|
| 7/6/2014 |
Run |
Bakery: on own. 1.1 m, + 8x .75Shepherd Loop |
Easy |
7.2 mi |
|
|
|
| 8/18/2013 |
Run |
Bakery: at Sands, alone into GF, back |
Long |
6.0 mi |
|
|
|
| 3/9/2014 |
Run |
Bakery-Wing Point: back via HS |
Long |
6.5 mi |
|
|
|
| 5/4/2014 |
Run |
Bakery-Wing Point |
Tempo |
7.0 mi |
|
|
|
| 3/23/2014 |
Run |
Bakery-GF: next to last cutoff |
Long |
7.0 mi |
|
|
|
| 9/8/2013 |
Run |
Bakery-GF: main-south GF trail |
Long |
6.5 mi |
|
|
|
| 1/19/2014 |
Run |
Bakery-GF: full loop |
Long |
7.5 mi |
|
|
|
| 8/24/2014 |
Run |
Bakery-GF: back by Sakai trail |
Long |
8.0 mi |
|
|
|
| 2/2/2014 |
Run |
Bakery-GF Hilltop crossing + 3x short hills |
Long |
7.5 mi |
|
|
|
| 7/7/2013 |
Run |
Bakery--GForest. Pace 7:45-8:15 |
Long |
7.3 mi |
|
|
|
| 10/13/2013 |
Run |
Bakery to Mandus O: hard tempo pace |
Tempo |
2.5 mi |
|
|
|
| 11/3/2013 |
Run |
Bakery to GF:mid cutoff |
Tempo |
6.6 mi |
|
|
|
| 9/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Hill |
5.0 mi |
|
|
|
| 9/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Interval |
3.0 mi |
|
|
|
| 8/31/2014 |
Run |
Bakery to GF: W rd to Hilltop, penultimate cutoff |
Long |
7.0 mi |
|
|
|
| 8/25/2013 |
Run |
Bakery to GF: short S trail |
Long |
6.5 mi |
|
|
|
| 3/30/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Tempo |
7.0 mi |
|
|
|
| 3/2/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Long |
7.0 mi |
|
|
|
| 11/24/2013 |
Run |
Bakery to GF: MO road to N end |
Long |
7.0 mi |
|
|
|
| 11/10/2013 |
Run |
Bakery to GF: MO road to longest cutoff. |
Tempo |
7.0 mi |
|
|
|
| 9/7/2014 |
Run |
Bakery to GF: MO rd, last cutoff. |
Tempo |
7.0 mi |
|
|
|
| 12/1/2013 |
Run |
Bakery to GF: MO rd to end GF. |
Tempo |
7.3 mi |
|
|
|
| 8/11/2013 |
Run |
Bakery to GF: mid GF shortcut |
Long |
6.5 mi |
|
|
|