Site:
http://www.urbanmountaingoat.com
Miles:
10046 total / 239 in 2016
Goal:

4/16 - BOSTON; 6/16 - Pacer Western States 100; 8/16 & 9/16 - TransRockies & Alps; 9/30/16 - Yeti 100

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  • 48 miles
  • 12:26 time
  • 5302 calories
  • 14 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Boston Tempo Run 12 mi 01:30 07:30 pace

    10 min 1.05 mile warm up
    4 mile tempo
    5 min recovery @ 930 to 9 pace
    4 mi tempo @ 7 pace with 2, 4, 2, 4, 2 incline intervals
    12 min cool down 834 to 931

  2. RUN
    good Mile Repeats! 8.7 mi 01:10 08:02 pace

    Warm up 15 min 10-9 pace

    4 mile repeats:
    658
    648
    639
    631

    4 x rest of 3 min at 8:34 pace

    15 min cool down 9-9:30 pace

  3. RUN
    good Red Top Rumble 11.5 mi 01:46 09:11 pace

    It was tough goings out there! But slowly making a comeback. 19th overall female. Not what I'm used to, but I was pleased considering! And also glad I could get in my 20 miler after last w... read more

  4. RUN
    good Dreadmill Rolling Easy Run 10 mi 01:30 09:00 pace

    warm up 15 min 10-9 min pace
    increase speed by 2 every 10 minutes from 9min pace to 8:30 pace top out
    alternate 2% and 3% incline and rest periods with 0%
    cool down 15 min 10-9 min pace