| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 6/16/2013 |
Run |
Port Gamble trails--monitor 5K course at jog |
Easy |
2.5 mi |
|
|
 |
| 10/27/2013 |
Run |
Pt Gamble Spooky 12K |
Race |
8.0 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 |
|
|
|
| 5/18/2014 |
Run |
Rhody Run 12K Port Townsend (58:47 7:53) |
Race |
7.5 mi |
|
|
|
| 5/18/2014 |
Run |
Rhody warm-up: 12 min jog, strides on grass |
Easy |
1.5 mi |
|
|
|
| 7/17/2013 |
Run |
Rio Grande at Taos Junction. inc 10x1min (7:00 93s/m)/2min jog |
Fartlek |
7.5 mi |
|
|
|
| 7/16/2013 |
Run |
Rio Grande Canyon from Pilar. 2 mi, out-back. |
Easy |
4.0 mi |
|
|
|
| 1/7/2015 |
Run |
Rotary Park, north end of Winslow |
Long |
8.0 mi |
|
|
|
| 4/2/2014 |
Run |
Run home from BP via Hilltop |
Long |
4.0 mi |
|
|
|
| 9/21/2013 |
Run |
Salt Creek: 21:31 |
Race |
4.0 mi |
|
|
|
| 7/13/2013 |
Run |
Santa Fe Vista Loop x2. 600' of hill (w 2x150') |
Long |
8.0 mi |
|
|
|
| 3/21/2014 |
Run |
Seattle: Interlaken Pk, Volunteer Pk, to ferry |
Easy |
9.0 mi |
|
|
|
| 6/8/2014 |
Run |
Short Bakery: cut back on Sands |
Tempo |
4.5 mi |
|
|
|
| 3/10/2014 |
Bike |
Spin upstairs: 2 x 10 minutes |
Easy |
3.0 mi |
|
|
|
| 12/23/2013 |
Run |
Sportsman/NB/MO/GF/McRedmond |
Easy |
5.5 mi |
|
|
|
| 2/28/2014 |
Run |
Suquamish, w Anne |
Easy |
5.0 mi |
|
|
|
| 7/14/2013 |
Run |
Taos 5 mi hike 2hrs 1K elev gain (7.2 to 8.2') |
Easy |
5.0 mi |
|
|
|
| 7/15/2013 |
Run |
Taos Mid/W Valley out/back. Sagebrush-Cid's. Flat |
Long |
9.5 mi |
|
|
|
| 7/11/2013 |
Run |
Thru Santa Fe: 10 min pace. 7K elev |
Long |
6.0 mi |
|
|
|
| 3/5/2014 |
Run |
Track |
Interval |
3.5 mi |
|
|
|
| 8/11/2014 |
Run |
Track (2 mi) + FtW-Toe Jam (5.2 mi) |
Long |
7.2 mi |
|
|
|
| 1/12/2015 |
Run |
Track 30/30s 3x1200 + long warmup, short cool |
Interval |
5.0 mi |
|
|
|
| 10/28/2013 |
Run |
Track 3x1K + mile warmup |
Interval |
3.0 mi |
|
|
|
| 7/8/2013 |
Run |
Track 3x200/300/400 (1:28) w = distance jog |
Interval |
4.0 mi |
|
|
|
| 1/2/2015 |
Run |
Track 6x1K + 1.5 warm, .5 cool |
Interval |
6.5 mi |
|
|
|
| 1/5/2015 |
Run |
Track 6x800 @ 3:40-45 |
Interval |
5.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 3/3/2014 |
Run |
Track in pm (rainy am) 3x1K (4:07) + 5x300 (70) |
Interval |
5.0 mi |
|
|
|
| 2/27/2014 |
Run |
Track: 14 x 100 (800 pace) w 200 jog |
Fartlek |
4.5 mi |
|
|
|
| 2/10/2014 |
Run |
Track: 15x:30':30 (6:20/10:20 pace) + 3x400 (1:38-40) |
Interval |
5.0 mi |
|
|
|
| 11/18/2013 |
Run |
Track: 1600 (725) 2000 (710/448) 1600 (704) |
Interval |
4.5 mi |
|
|
|
| 7/14/2014 |
Run |
Track: 1600 800 2000 (8:00 pace) |
Interval |
3.5 mi |
|
|
|
| 6/17/2013 |
Run |
Track: 1600, 1200. 800, 400, 400/7:30-40 pace |
Interval |
4.0 mi |
|
|
|
| 3/17/2014 |
Run |
Track: 1600(7:30) 1200s(5:25 5:20) 800s (3:15 3:14) |
Interval |
5.0 mi |
|
|
|
| 2/24/2014 |
Run |
Track: 2 mile fartlek (mile warm, mile+ cool) |
Fartlek |
4.5 mi |
|
|
|
| 12/9/2013 |
Run |
Track: 2 x 2 mile (14:40--7:20, 15:25--7:43) |
Tempo |
5.5 mi |
|
|
|
| 12/30/2013 |
Run |
Track: 2 x 2 mile (14:55--7:28, 14:40-7:20)) |
Tempo |
6.0 mi |
|
|
|
| 8/4/2014 |
Run |
Track: 2 x mile (7:13 7:08) = 2 mile warm/cool |
Interval |
4.0 mi |
|
|
|
| 1/27/2014 |
Run |
Track: 2 x mile + 1/2 mile (7:28/3:35/7:08/3:22) |
Interval |
4.5 mi |
|
|
|
| 10/1/2013 |
Run |
Track: 2 x tempo mile (7:25, 7:07) 2 mi jog |
Tempo |
4.0 mi |
|
|
|
| 3/13/2014 |
Run |
Track: 20 x 100(:24)+100 jog (:36) |
Interval |
6.0 mi |
|
|
|
| 6/9/2014 |
Run |
Track: 2000 1600 1200 800 |
Interval |
5.0 mi |
|
|
|
| 6/16/2014 |
Run |
Track: 200s + 2 min jog |
Interval |
3.0 mi |
|
|
|
| 10/21/2013 |
Run |
Track: 2K, 2xmile, 2x800 +warm/cool |
Interval |
5.0 mi |
|
|
|
| 1/29/2014 |
Run |
Track: 2m (9:20)+2m (8:40)+2m (8:00)+2m (9:40) |
Long |
8.0 mi |
|
|
|
| 7/29/2013 |
Run |
Track: 2x (1mi/.5mi) + 1 mi warmup. 7:40 pace |
Interval |
4.0 mi |
|
|
|
| 7/7/2014 |
Run |
Track: 2x mile (8), 1x1200 (10 pace) |
Interval |
3.2 mi |
|
|
|
| 9/2/2013 |
Run |
Track: 2x1mi, then .5mi Alt 8/7 pace = 7:30 |
Interval |
4.5 mi |
|
|
|
| 1/19/2015 |
Run |
Track: 2x2K (8:54 8:50) + mile (7:01) |
Interval |
5.0 mi |
|
|
|
| 1/6/2014 |
Run |
Track: 2x400 600 800 1000 =3.5miles <7 pace |
Interval |
5.0 mi |
|
|
|
| 9/16/2013 |
Run |
Track: 2xmile (7:45, 7:25) 1200 (5:14) 800 (3:15) |
Interval |
4.5 mi |
|
|
|
| 3/10/2014 |
Run |
Track: 2xmile + 1x2K (all progressive) |
Interval |
5.0 mi |
|
|
|
| 2/17/2014 |
Run |
Track: 3 x 2 miles (14:56 14:56 15:08) |
Interval |
7.5 mi |
|
|
|
| 5/5/2014 |
Run |
Track: 3 x 2K (720-25 mile + 135-40 400) |
Interval |
5.5 mi |
|
|
|
| 4/4/2014 |
Run |
Track: 3miles (7:40), 2 miles alt 2:00/1:45 |
Tempo |
7.2 mi |
|
|
|
| 8/18/2014 |
Run |
Track: 3x mile tempo (714 709 712) |
Tempo |
3.5 mi |
|
|
|
| 8/19/2013 |
Run |
Track: 3x1200 1x1100 +W/C |
Interval |
4.5 mi |
|
|
|
| 8/12/2013 |
Run |
Track: 3x1K (5:00) w Mariann + 400 |
Interval |
2.0 mi |
|
|
|
| 7/28/2014 |
Run |
Track: 3x1K tempo |
Interval |
2.5 mi |
|
|
|
| 12/2/2013 |
Run |
Track: 3x2K (8:58-7:08; 8:37-6:57 8:30-6:52). |
Interval |
5.0 mi |
|
|
|
| 8/26/2013 |
Run |
Track: 3xmile (7:40 730 7:20) neg split + w/c |
Interval |
4.0 mi |
|
|
|
| 10/7/2013 |
Run |
Track: 3xmile (7:45,7:17,7:25) + .5warm,cool |
Tempo |
4.0 mi |
|
|
|
| 3/24/2014 |
Run |
Track: 3xmile cutdowns (720 710 709) +340 800 |
Interval |
4.5 mi |
|
|
|
| 1/9/2014 |
Run |
Track: 4 mi 30:40 (7:40 pace) |
Tempo |
7.0 mi |
|
|
|
| 1/20/2014 |
Run |
Track: 4 x 1200 6:50 pace (515 502 505 502) |
Interval |
4.5 mi |
|
|
|
| 4/21/2014 |
Run |
Track: 4 x 800 + 400 |
Interval |
5.0 mi |
|
|
|
| 9/10/2013 |
Run |
Track: 4x1K (4:12 4:18 4:12 4:23) +600 (4:12 pace) |
Interval |
4.0 mi |
|
|
|
| 7/21/2014 |
Run |
Track: 4x800 tempo (3:45-50) |
Interval |
2.5 mi |
|
|
|
| 6/2/2014 |
Run |
Track: 5x1200 (500 457 502 513 511) |
Interval |
5.3 mi |
|
|
|
| 11/25/2013 |
Run |
Track: 5x1K (422 423 420 408 409) |
Interval |
5.0 mi |
|
|
|
| 4/28/2014 |
Run |
Track: 5x1K (428 408 403 408 418) |
Interval |
5.0 mi |
|
|
|
| 12/16/2013 |
Run |
Track: 6x 800 (3:48 3:33 3:22 3:15 3:11 3:11) |
Interval |
4.0 mi |
|
|
|
| 5/12/2014 |
Run |
Track: 6x neg split 800 (1:40+1:35=3:15) |
Interval |
5.0 mi |
|
|
|
| 2/3/2014 |
Run |
Track: 6x800 (325 320 318 317 320 318) + grass loops |
Interval |
5.0 mi |
|
|
|
| 8/5/2013 |
Run |
Track: 6x800 (c 3:20) + mile warm/cool |
Interval |
5.0 mi |
|
|
|
| 4/7/2014 |
Run |
Track: 6x800 5 @ 3:25-35 Last 3:05 |
Interval |
4.0 mi |
|
|
|
| 1/13/2014 |
Run |
Track: 8x400 (140 134 130-32) |
Interval |
5.5 mi |
|
|
|
| 8/28/2013 |
Run |
Track: continuous 8x 300 run/100 jog (68-71/40-50) |
Interval |
4.0 mi |
|
|
|
| 5/19/2014 |
Run |
Track: easy 3 x 1 mile, + jog mile warm, cool |
Easy |
5.0 mi |
|
|
|
| 9/8/2014 |
Run |
Track: Ladder 2000, 1500, 1200, 2x800 |
Interval |
5.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: Mem Day Mile 6:31 |
Race |
1.0 mi |
|
|
|
| 4/14/2014 |
Run |
Track: mile (7:00) 1/2 (3:04) mile (6:45) 1/2 (3:14 neg split) |
Interval |
4.5 mi |
|
|
|
| 5/26/2014 |
Run |
Track: mile warmup |
Easy |
1.0 mi |
|
|
|
| 6/20/2014 |
Run |
Track: Mile warmup, then pulled up w R ham |
Easy |
1.0 mi |
|
|
|
| 8/28/2013 |
Run |
Track: prog mile (2:20 2:00 1:45 1:30) w Christo |
Tempo |
1.0 mi |
|
|
|
| 8/12/2013 |
Run |
Track: Warm-up, cool-down (w Christo Landry) |
Easy |
1.5 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight 5K: Mob-run in costume |
Race |
3.0 mi |
|
|
|
| 10/5/2013 |
Run |
Twilight Meet: To/fro for mile splits (6 x .5) |
Easy |
3.0 mi |
|
|
|
| 8/25/2014 |
Run |
w BJ at HS track: 2x2K (904, 859) |
Tempo |
4.0 mi |
|
|
|
| 7/4/2013 |
Run |
Warmup (mile route backwards). Cool to HS |
Easy |
2.0 mi |
|
|
|
| 6/15/2013 |
Run |
Warmup for 5K: To mile #1 and back |
Easy |
2.0 mi |
17:00 |
8:30 |
|
| 3/16/2014 |
Run |
Wing Point: w 2 shortcuts |
Long |
6.0 mi |
|
|
|
| 9/29/2013 |
Run |
WingPt: shortcuts on Grand, HS |
Long |
5.0 mi |
|
|
|
| 7/4/2015 |
Run |
Winslow 5K 24:52 (#2, #1 24:30) |
Race |
4.0 mi |
|
|
|
| 7/4/2014 |
Run |
Winslow 5K, w mile warm-up |
Race |
4.2 mi |
|
|
|
| 7/4/2013 |
Run |
Winslow 5K: 1 m w Anne (8:30) m 2 8:00, m3 <7:00 |
Race |
3.1 mi |
23:44 |
7:40 |
|
| 5/14/2014 |
Run |
WMS (no track team): 4 x 8-laners (c2.13 m) |
Long |
8.5 mi |
|
|
|
| 4/7/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/8/2014 |
Run |
WMS 2x800 cutdowns pacing kids |
Interval |
1.2 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|