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  • 8 miles
  • 01:50 time
  • 1113 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Jog/Run/Sprint/Walk 2.23 mi 00:35 15:41 pace

    Going fast is so much more fun than going slow!

    Warmup:
    8 min jumping rope
    5 min easy jog
    5 min dynamic mobility
    8 x 2 min - First 30s build from jog to run to sprint. 30s-120s is a walk.
    Easy coo... read more

  2. RUN
    great 3.3 mi 00:40 12:07 pace

    10 min warmup, HR Z2
    10 x :20 hard / :40 easy
    20 min HR Z2

  3. RUN
    great Cadence drill on a hill 2.52 mi 00:35 13:53 pace

    5 minute warmup Z1
    5 minute dynamic mobility
    2 x 10 minute as 5 minutes downhill 95-105 spm, 5 minutes uphill 85-95 spm HR Z2
    5 min easy cooldown cap at top of Z1

  4. RUN
    good Aerobic run 2.65 mi 00:40 15:05 pace

    Working on my aerobic base.
    Easy run, at top of Z1 with 12 minutes of walking worked in. Cadence 88.

  5. RUN
    good Bike Trail Loveland to Foster 8.44 mi 01:43 12:10 pace

    My assignment was to do 4 miles with my heart rate in Zone 1, then 4 miles back with HR in the middle of Zone 2. Those first 4 miles were so frustrating!! Zone 1 is a fast walk for me--every time ... read more

  6. RUN
    great Drill work in the rain 2.61 mi 00:40 15:19 pace

    15 min warm up HR Z1
    15 min butt kickers, ankling, ankle springs, heel walking, high knees
    10 min cooldown

  7. RUN
    great Mojo speedwork 4.1 mi 00:40 09:40 pace

    1 x mile
    2 x 800
    4 x 400

    Fun as always, and we didn't even get rained on.

  8. RUN
    good Easy recovery 1.52 mi 00:20 13:09 pace

    I have an easy recovery run on the schedule today, but not sure what I'm supposed to be recovering from. Walking around yesterday at the Resaissance Festival?

  9. RUN
    good Cadence practice 2.9 mi 00:40 13:47 pace

    40 minutes at 85+ cadence with 12 minutes of walking scattered in, keeping HR at the top of Zone 1. My husband said I looked silly doing those "little pitty-patty steps."

  10. RUN
    good Hill repeats in the rain 4.38 mi 00:57 13:00 pace

    This was a little scary in the darkness and rain, because the hill I chose is on a country road with no shoulder. I went at 6 am so there wasn't much traffic, but by 6:30 there were a couple o... read more

  11. RUN
    great Strides 2.73 mi 00:36 13:11 pace

    I like this workout. Going fast is fun. :)

    5 min easy jog
    5 min dynamic mobility
    18 min (9 x 2:00) - First 30s build from jog to run to sprint; 30s-120s is a walk
    Balance easy cooldown @ Z1 HR
    ... read more

  12. RUN
    alright Cadence run 3.42 mi 00:40 11:41 pace

    Practicing cadence on hills. I bought a cadence sensor and paired it with my watch, but apparently my watch doesn't actually display the cadence, so I was guessing the whole time.

  13. RUN
    good Treadmill speedwork at bedtime 4.6 mi 00:56 12:10 pace

    Mojo speedwork was canceled; I made the mistake of telling my trainer, so I didn't get the night off. Problem was, I didn't check my email until after I ate the chili and spaghetti my hus... read more

  14. RUN
    great Easy 3 2.9 mi 00:30 10:20 pace

    Just an easy run on a Monday, dodging garbage trucks and school buses.

  15. RUN
    great Ike's 5K River Run 3.1 mi 00:26 08:22 pace

    This was my first 5K after recovering from my hip stress fracture, and it was awesome! Very small, casual, loosely organized, and on the bike trail so it was flat. And they had beer, bagels, and a ... read more

  16. RUN
    good Cadence/HR run/walk 2.75 mi 00:40 14:32 pace

    Tried out my new Saucony Rides this morning. Weird workout where I was supposed to keep cadence at 85+ but HR around 123. So I was moving my feet quickly but not going anywhere fast. I was glad it ... read more

  17. RUN
    great Mojo Speedwork 4.85 mi 00:50 10:18 pace

    .5 mile warmup
    4 x 1000
    1 x 400
    1 x 400 relay (feeling the pressure!)
    .8 mi cooldown

    Pace splits for the 1000's (roughly 5K pace): 8:29, 8:12, 8:16, 8:19
    400's: 7:40 and 6:48!
    I ran t... read more

  18. RUN
    blah MAF test at Loveland track 2.6 mi

    One of my least favorite workouts, but my trainer says "The end justifies the means." Hoping to see improvement over time. I had to keep my HR at 130 bpm for 20 minutes, so that was mostl... read more

  19. RUN
    great Long Branch Farm Cadence Run/... 2.14 mi 00:36 16:49 pace

    What a beautiful day! I did more walking than running because I was trying to keep my heart rate in Zone 1. Great day to be in the woods.

  20. RUN
    great Run/walk 4.66 mi 00:51 10:56 pace

    Concentrated on form and noticed that when I get the forward lean and short stride right, I can run faster with less effort. Pleasantly surprised every time I saw 8-something on my watch when I was... read more