Week #3 September 1-5

Sept. 1
Monday Warm up to Hazeldale Park
Run to Jenkins Estate
Repeat 1200s with 90 second
Rest.

Sept. 2
Tuesday Warm up on Aloha 3000 XC
Course
Run in the neighborhood by
AHS

Sept. 3 Watermelon Run 3000
Wednesday Team photo at 3:15
4:30 Boys race
4:50 Girls race
5:20 Awards/Watermelon eating

Sept. 4
Thursday Warm up to Aloha Park
Blanton to 173/165/153
Back to Aloha

Sept. 5
Friday Warm up to Hazeldale
Grabhorn runs

Aloha Park Repeats

Jason 15:16 (5:11), (5:04), (5:01)
Alex 16:15 (5:35), (5:24), (5:16)
Jordan 16:55 (5:35), (5:36), (5:44)
Trent 16:58 (5:18), (5:52), (5:48)
Buddy 17:41 (5:40), (6:14), (5:47)
Joseph 17:41 (5:50), (6:04), (5:47)
Peter 19:10 (6:17), (6:23), (6:30)
Alton 19:22 (6:27), (6:29), (6:26)
Eliza 19:27 (6:27), (6:29), (6:31)
Andrea 19:37 (6:27), (6:29), (6:41)
Ahmed 11:59 (5:52), (6:07)
Reid 12:03 (5:54), (6:09)
Andrew W 12:16 (5:54), (6:22)
Andrew T 12:45 (6:06), (6:39)
David 13:58 (6:27), (7:31)
Corrin 14:17 (7:00), (7:17)
Jessica 14:18 (7:01), (7:17)
Danielle 14:22 (6:50), (7:32)
Yoli 14:28 (7:00), (7:28)
Vince 14:34 (7:06), (7:28)
Crystal 14:38 (7:07), (7:31)
Kaila 15:18 (7:36), (7:42)
Christine 15:51 (7:36), (8:15)
Monica 7:24 (3:41), (4:23)
Erin 7:31 (3:40), (3:51)
Samantha 7:34 (4:04), (3:46)
Shelbye 7:46 (4:00), (3:46)
Robin 7:58 (4:01), (3:57)
Brooke 8:04 (4:01), (4:03)
Rebecca 8:24 (3:48), (5:26)
Taylor 8:38 (4:13), (4:25)
Madi 8:41 (4:13), (4:28)
Deanna 9:00 (4:15), (4:45)
Hailey 9:09 (4:13), (5:36)
Chelsie 9:19 (4:32), (4:47)
Janelle 9:28 (4:13), (5:15)
Rachelle 9:35 (4:36), (5:00)

3000m at 75%

Jason 10:41
Kevin 10:44
Alex 10:46
Jordan 11:02
Buddy 11:06
Trent 11:08
Andrew W 12:02
Joseph 12:03
Alton 12:41
Eliza 12:41
Andrea 12:41
Peter 12:52
Andrew T 13:03
Carrie 13:24
Aaron 13:46
Jessica 13:50
Donielle 13:54
Kaila 14:02
Crystal 14:06
Corrin 14:13
Ahmed 14:14
Vince 14:28
Yollixpa 14:50
Troy 15:10
Monica 15:45
Shelbye 16:52
Rebecca 16:53
Samantha 16:53
Robin 17:04
Brooke 17:16
Chelsie 18:30
Madi 18:36
Rachelle 18:37

Week #2 August 25-29

Monday
Learn the 3000m Aloha
Cross Country Course

Tuesday
Warm up to Aloha Park
Run through Nature Park
and nearby neighborhoods

Wednesday
Warm up to Aloha Park
3 X 1 Mile

Thursday
Warm up to Burnsridge Park
Run through Powerline park

Friday
Warm up to Mt. View
Run down division
Kenya Work-out

Jenkins Estate Splits

The course is 1244 meters long so
it is hard to compare it to anything,
but at least you can compare the three times.

Jason 4:32/4:32/4:28
Kevin 4:45/4:44/4:32
Alex 4:45/4:55/4:46
Jordan 4:48/5:01/5:08
Buddy 4:48/5:10/5:18
Trent 4:52/5:01/5:33

Joseph 5:43/5:33/5:15
Ahmed 5:47/5:31/5:49
Alton 5:52/5:33/5:15
Reid 5:50/5:33/5:26
Andrew W 5:50/5:33/5:38

Andrea 6:03/5:53/5:42
Andrew T 6:03/5:50/5:33
Eliza 6:03/6:15/6:43
Peter 6:03/6:06/5:52
Carrie 6:03/6:10/6:25
Vince 6:03/6:45/7:30

Mile Split Times for 8/19 Pheasant Run

Kevin's group ran mile times of 5:53 and then later 5:57. Joe's group ran 6:59. Andrea's group ran 6:57 and then 7:14. Donielle's group ran 7:28 mile times.

First Day

Here are the mile time averages:

Jason 5:58
Alex 6:18
Kevin 6:23
Jordan 6:27
Trent 6:46

Joseph 6:57
Ahmed 6:59
Alton 7:02
Reid 7:08
Andrew W 7:08

Andrea 7:15
Andrew T 7:15
Eliza 7:19
Peter 7:31
Carrie 7:31
Vince 7:31

Donielle 7:45
Aaron 7:46
Jessica 7:48
Crystal 7:52
Corrin 7:59
Christine 8:00
Kaila 8:09

Troy 8:44
Monica 9:04
Kasteal 9:02
Brooke 9:24
Samantha 10:00
Taylor 10:00
Chelsie 10:12
Rachelle 10:40

August 18-22

Monday (8/18) 3pm Warm up to Mt. View 3 to 8 600 loops. Learn paces.

Tuesday (8/19) 3pm Warm up to Aloha Park - Pheasant Run -

Wednesday (8/20) 3pm Warm up to Hazeldale - Jenkins Estate - 3 X 1200's 90 seconds rest in between. Newer runners will run through neighborhoods.

Thursday (8/21) 3pm Warm up to Burnsridge Park - run through neighborhoods and surge up Bany.

Friday (8/22) 9am Ultimate Frisbee @ Hazeldale Park. Aloha vs. Tigard