| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 3/24/2014 |
Run |
Track: 3xmile cutdowns (720 710 709) +340 800 |
Interval |
4.5 mi |
|
|
 |
| 3/28/2014 |
Run |
2xMadison Hill to Lovgen |
Long |
7.0 mi |
|
|
|
| 3/30/2014 |
Run |
Bakery to GF: MO to penultim GF cutover |
Tempo |
7.0 mi |
|
|
|
| 3/31/2014 |
Run |
Newport OR beach |
Long |
4.5 mi |
|
|
|
| 4/2/2014 |
Run |
Run home from BP via Hilltop |
Long |
4.0 mi |
|
|
|
| 4/2/2014 |
Run |
Battle Point: alternate 400s (1:45, 2:00) |
Tempo |
4.4 mi |
|
|
|
| 4/4/2014 |
Run |
Track: 3miles (7:40), 2 miles alt 2:00/1:45 |
Tempo |
7.2 mi |
|
|
|
| 4/6/2014 |
Run |
Bakery to GF: back on MO, Sands. |
Long |
7.0 mi |
|
|
|
| 4/7/2014 |
Run |
Track: 6x800 5 @ 3:25-35 Last 3:05 |
Interval |
4.0 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 |
|
|
|
| 4/9/2014 |
Run |
WMS: alone--4x 1 mile (grass, track). 1/2 w kids in Indian file. |
Tempo |
4.5 mi |
|
|
|
| 4/13/2014 |
Run |
Bakery to GF: back on MO, Sands. |
Tempo |
7.0 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 |
|
|
|
| 4/16/2014 |
Run |
WMS grass: 7x450m w 150 jog (relay) |
Interval |
3.3 mi |
|
|
|
| 4/17/2014 |
Run |
MO GF: 55 min alone, 35 w Anne |
Long |
10.0 mi |
|
|
|
| 4/18/2014 |
Run |
Madison-Lovgren (1), + 2 min down/up Lovgren |
Hill |
4.0 mi |
|
|
|
| 4/20/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.2 mi |
|
|
|
| 4/21/2014 |
Run |
Track: 4 x 800 + 400 |
Interval |
5.0 mi |
|
|
|
| 4/21/2014 |
Run |
WMS grass 3x600 + jogs |
Tempo |
1.5 mi |
|
|
|
| 4/22/2014 |
Run |
WMS track: 5 x 150 run )+ jog back |
Interval |
1.0 mi |
|
|
|
| 4/24/2014 |
Run |
GF: MO alone, HT/MR/MO w Anne |
Long |
11.0 mi |
|
|
|
| 4/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 4/28/2014 |
Run |
Track: 5x1K (428 408 403 408 418) |
Interval |
5.0 mi |
|
|
|
| 4/29/2014 |
Run |
WMS Track: 4x400 grass w kids (1:40-45) |
Interval |
1.0 mi |
|
|
|
| 4/30/2014 |
Run |
WMS track, alone: 2 miles (9:00) pace |
Easy |
2.0 mi |
|
|
|
| 5/1/2014 |
Run |
GF loops: 50 min alone, 65 w Anne (c9:15 pace) |
Long |
12.0 mi |
|
|
|
| 5/2/2014 |
Run |
Track at WMS: jog + long jump |
Easy |
1.0 mi |
|
|
|
| 5/4/2014 |
Run |
Bakery-Wing Point |
Tempo |
7.0 mi |
|
|
|
| 5/5/2014 |
Run |
WMS track: w kids doing 300s/jog back |
Easy |
1.0 mi |
|
|
|
| 5/5/2014 |
Run |
Track: 3 x 2K (720-25 mile + 135-40 400) |
Interval |
5.5 mi |
|
|
|
| 5/6/2014 |
Run |
WMS: continuous grass loops w 50 sprint. |
Fartlek |
1.0 mi |
|
|
|
| 5/7/2014 |
Run |
WMS: ran 6x50 4x4 pass drills. Plus LJ on own |
Fartlek |
1.0 mi |
|
|
|
| 5/8/2014 |
Run |
GF/MO: 6.66 loops, 4 alone, 3.66 w Anne |
Long |
12.0 mi |
|
|
|
| 5/11/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 5/12/2014 |
Run |
WMS: 2 x 1:30 400 |
Tempo |
0.5 mi |
|
|
|
| 5/12/2014 |
Run |
Track: 6x neg split 800 (1:40+1:35=3:15) |
Interval |
5.0 mi |
|
|
|
| 5/14/2014 |
Run |
WMS (no track team): 4 x 8-laners (c2.13 m) |
Long |
8.5 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 |
|
|
|
| 5/19/2014 |
Run |
Track: easy 3 x 1 mile, + jog mile warm, cool |
Easy |
5.0 mi |
|
|
|
| 5/22/2014 |
Run |
GF/MO loops x4: 2 alone, 2 w Anne |
Long |
7.0 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3x8-lane loops |
Long |
6.7 mi |
|
|
|
| 5/23/2014 |
Run |
WMS track: 3-4 fartlek 400s |
Tempo |
1.0 mi |
|
|
|
| 5/25/2014 |
Run |
Bakery to GF: W rd to Hilltop, last shortcut |
Tempo |
7.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: Mem Day Mile 6:31 |
Race |
1.0 mi |
|
|
|
| 5/26/2014 |
Run |
Track: mile warmup |
Easy |
1.0 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 |
|
|
|
| 6/1/2014 |
Run |
Bakery to GF: W rd to Hilltop, last shortcut |
Tempo |
7.2 mi |
|
|
|
| 6/2/2014 |
Run |
Track: 5x1200 (500 457 502 513 511) |
Interval |
5.3 mi |
|
|
|
| 6/4/2014 |
Run |
WMS track: 12 x 200 w 200 jog (40-44) |
Interval |
5.0 mi |
|
|
|
| 6/6/2014 |
Run |
BIXC at HS: jog to Sakai + 3x 400 fast, back |
Fartlek |
4.0 mi |
|
|
|
| 6/8/2014 |
Run |
Short Bakery: cut back on Sands |
Tempo |
4.5 mi |
|
|
|
| 6/9/2014 |
Run |
Track: 2000 1600 1200 800 |
Interval |
5.0 mi |
|
|
|
| 6/9/2014 |
Run |
WMS-Shephard Way loop |
Easy |
3.5 mi |
|
|
|
| 6/11/2014 |
Run |
WMS to Derby Downs via trail |
Easy |
5.0 mi |
|
|
|
| 6/12/2014 |
Run |
6x Falk Hill (1/2), down ManitouBch (3/4) |
Hill |
7.7 mi |
|
|
|
| 6/13/2014 |
Run |
XC at WMS: + jog home/back |
Easy |
5.0 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Easy |
3.0 mi |
|
|
|
| 6/15/2014 |
Run |
5K Pt G course |
Race |
3.5 mi |
|
|
|
| 6/16/2014 |
Run |
XC from WMS: to Laughing Salmon |
Easy |
2.5 mi |
|
|
|
| 6/16/2014 |
Run |
Track: 200s + 2 min jog |
Interval |
3.0 mi |
|
|
|
| 6/20/2014 |
Run |
Track: Mile warmup, then pulled up w R ham |
Easy |
1.0 mi |
|
|
|
| 6/30/2014 |
Run |
FtW Boat: Oddfellows loop. |
Easy |
5.0 mi |
|
|
|
| 7/2/2014 |
Run |
XC at BP: to GF-W. Fast 1/2 loop. 400 hard at BP |
Fartlek |
5.0 mi |
|
|
|
| 7/4/2014 |
Run |
Winslow 5K, w mile warm-up |
Race |
4.2 mi |
|
|
|
| 7/6/2014 |
Run |
Bakery: on own. 1.1 m, + 8x .75Shepherd Loop |
Easy |
7.2 mi |
|
|
|
| 7/7/2014 |
Run |
XC at FtW: Led IV over hill to Blakely/back. |
Easy |
4.2 mi |
|
|
|
| 7/7/2014 |
Run |
Track: 2x mile (8), 1x1200 (10 pace) |
Interval |
3.2 mi |
|
|
|
| 7/9/2014 |
Run |
XC at BP: to GF. Fast S loop (.9) x 2. Back |
Fartlek |
5.0 mi |
|
|
|
| 7/11/2014 |
Run |
XC at Phelps |
Easy |
4.0 mi |
|
|
|
| 7/13/2014 |
Run |
Bakery/Sands |
Long |
4.4 mi |
|
|
|
| 7/14/2014 |
Run |
Track: 1600 800 2000 (8:00 pace) |
Interval |
3.5 mi |
|
|
|
| 7/14/2014 |
Run |
XC at FW: Tower Hill, trail past Nute's Pond |
Long |
5.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: .5 +.25 w varsity girls (jog .25) |
Tempo |
1.0 mi |
|
|
|
| 7/16/2014 |
Run |
XC at BP: 2 loops alone. To/from bridge. |
Easy |
6.1 mi |
|
|
|
| 7/16/2014 |
Run |
XC BP hills, FTS from Memois Cr. 1x east, 5x west. |
Hill |
2.0 mi |
|
|
|
| 7/18/2014 |
Run |
XC at Phelps: 2 miles alone, 4 w XC |
Long |
6.0 mi |
|
|
|
| 7/20/2014 |
Run |
Bakery to GF: Hilltop cutoff |
Long |
6.7 mi |
|
|
|
| 7/21/2014 |
Run |
XC at FW: to Halls Hill park. |
Long |
6.0 mi |
|
|
|
| 7/21/2014 |
Run |
Track: 4x800 tempo (3:45-50) |
Interval |
2.5 mi |
|
|
|
| 7/23/2014 |
Run |
XC at BP: to GF-W + 1.5 BP loops. |
Tempo |
5.0 mi |
|
|
|
| 7/25/2014 |
Run |
XC at Phelps. To PtM via Spargur (1.75). Hills.. |
Easy |
5.5 mi |
|
|
|
| 7/27/2014 |
Run |
Bakery to GF: last shortcut |
Tempo |
7.0 mi |
|
|
|
| 7/28/2014 |
Run |
Track: 3x1K tempo |
Interval |
2.5 mi |
|
|
|
| 7/28/2014 |
Run |
XC at FW: to Nute's Pond via S Beach, Summit |
Long |
7.0 mi |
|
|
|
| 7/30/2014 |
Run |
XC at BP: 400 800 1200 1600 1200 |
Interval |
3.5 mi |
|
|
|
| 8/1/2014 |
Run |
Phelps: 4x 1.8mile Sumanee Loop, +1.7 Checkdam loop |
Long |
9.0 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 |
|
|
|
| 8/4/2014 |
Run |
Track: 2 x mile (7:13 7:08) = 2 mile warm/cool |
Interval |
4.0 mi |
|
|
|
| 8/4/2014 |
Run |
XC at FtW: w Anne. 7.5 m TaniCr, Cem, Hall Hill |
Long |
7.5 mi |
|
|
|
| 8/6/2014 |
Run |
XC at BP: misc. loops, GF, etc |
Long |
10.2 mi |
|
|
|
| 8/8/2014 |
Run |
Home to Phelps/back: 3 mi loop at Phelps |
Long |
11.2 mi |
|
|
|
| 8/10/2014 |
Run |
Bakery to GF: full |
Long |
7.5 mi |
|
|
|
| 8/11/2014 |
Run |
Track (2 mi) + FtW-Toe Jam (5.2 mi) |
Long |
7.2 mi |
|
|
|
| 8/15/2014 |
Run |
Phelps field: 12 x 110 m strides 23 sec), jog back |
Fartlek |
1.5 mi |
|
|
|
| 8/15/2014 |
Run |
XC at Phelps: PtM trails via Spargur |
Long |
5.0 mi |
|
|
|
| 8/17/2014 |
Run |
Bakery to GF: full loop (MO rd to Hilltop cutoff) |
Long |
7.3 mi |
|
|
|
| 8/18/2014 |
Run |
Ft W: w Anne. Blakely trail |
Long |
2.9 mi |
|
|
|