Site:
http://www.urbanmountaingoat.com
Miles:
8884 total / 1868 in 2015
Goal:

Peachtree on 7/4/15 (sub 40???); Rock n Roll Chicago Half on 7/19/15; Red Top Roaster 15k 8/1/15; and Sub-3 hrs??? at the Santa Rosa Marathon in CA 8/24/15

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Entries

  1. RUN
    good Mile Repeats 10.25 mi 01:14 07:13 pace

    15 min Warm Up - 9:31 to 8:00 min pace
    1 mi @ 5:56
    3 min recovery @ 8:00
    1 mi @ 5:52
    3 min recovery @ 8:00
    1 mi @ 5:49
    3 min recovery @ 8:00
    1 mi @ 5:45
    3 min recovery @ 8:00
    1 mi @ 5:42
    3... read more

  2. RUN
    good Longish Tempo 16 mi 02:00 07:30 pace

    Warm up:
    .5 @ 930
    .5 @ 900
    .5 @ 844
    .5 @ 830

    Tempo:
    6 @ 6:53
    5 @ 644

    Cooldown
    1 @ 8
    1 @ 830
    1 @ 9

  3. FIT
    good Barkan 60 01:00

    Ah.

  4. RUN
    good Easy Piedmont 6.25 mi 01:00 09:35 pace

    Still too tired to do my mile repeats or strength training... Wah wah.

  5. RUN
    good Easy Piedmont 6.25 mi 01:00 09:35 pace

    Too tired to do strength training. Wah wah.

  6. RUN
    alright Longish Run with Some Tempo -... 21 mi 03:05 08:48 pace

    Didn't go quite as fast as I wanted. A bit worn out and didn't fuel enough for a late start in humidity.

    7 mile easy
    7 mile moderate
    4 mile tempo
    3 mile cool down

  7. RUN
    good Hill Repeats - Botanical Garden 11 mi 01:30 08:10 pace

    15 min warm up
    10 x 3 min up hill
    10 x 3 min down hill
    15 min cool down