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  • 9 miles
  • 01:11 time
  • 908 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    great Rail Trail 6 mi 00:48 08:03 pace

    This run made me feel like a rockstar.
    WU x 1/2 mile
    2 x (8' @ z2, 2' @ z1, 8' @ z4, 2' @ z1)
    CD x 1/2ish mile
    For me:
    z1 = 9:10/pace
    z2 = 8:10/pace
    z4 = 7:30/pace
    My first ti... read more

  2. RUN
    great Bucknell Track Speedwork 3.12 mi 00:23 07:13 pace

    Only counted WU mile and speed intervals in distance and time. Complete recovery in between intervals
    WU 1.08 miles- 8:59/pace
    4 x 200s - 0.53 miles - 6:03/pace
    4 x 400s - 1 mile - 6:20/pace
    2 x 2... read more

  3. RUN
    great YMCA Treadmill 7.11 mi 01:01 08:31 pace

    Warmed up for half a mile around 9min/mile, then did 3 x 2 mile repeats. Goal was supposed to be 7:30/mile but I am not there yet. I did each interval in a progressive manner, starting at around ... read more

  4. RUN
    great Rail Trail 4.63 mi 00:40 08:36 pace

    ez four plus 6 x 20" (30") strides.
    1- 8:42
    2- 8:39
    3- 8:53
    4- 8:45
    5 (0.63)- 7:41
    This was supposed to be easy but it wasn't. I think my issue is, I know the pace I wish I could ru... read more

  5. RUN
    great Johnson Mill Hill Repeats 6.1 mi 00:55 08:59 pace

    Finally, a workout I loved! Ran from my house to this SOB of a hill. Thirty seconds up, then at the flat a 10 second sprint. Down the other side, turn around and repeat for a total of 8 reps. Lo... read more

  6. RUN
    good Test on Rail Trail 6 mi 00:52 08:36 pace

    Workout was 1 mile ez, 4 at MP (hoping for around an 8:20/pace at HBG, although realistically I think an 8:40/pace is more my speed), then 1 mile ez
    1- 9:02
    2- 8:29
    3- 8:38
    4- 8:19
    5- 8:32
    6- 8:34
    ... read more

  7. RUN
    good Montandon with Coach 5.5 mi 00:48 08:41 pace

    Love running with the coach. I used to be pretty nervous, because the guy is fast (like, for reals) but he runs my pace no problem. I had a recovery week last week and he wanted to assess for him... read more

  8. RUN
    alright Long Run with Misha 10 mi 01:31 09:05 pace

    Misha ran first six with me then it was kind of a slow death once I was solo.
    1- 9:15
    2- 8:55
    3- 8:40
    4- 8:51
    5- 9:05
    6- 8:50
    7- 9:04
    8- 9:07
    9- 9:31
    10- 9:35

    • Joan C.
      Joan C.

      Kinda like my last 4 miles of marathon last Sunday- but... I was Much slower...!

      8 days ago Like

  9. RUN
    good Around Milton 5.63 mi 00:50 08:52 pace

    40' @ z1 + 8 x 20" strides on incline
    1- 8:43
    2- 9:00
    3- 8:48
    4- 8:50
    5- 8:45
    6 (0.63)- 9:18

  10. RUN
    good Rail Trail 6 mi 00:51 08:30 pace

    Yay for a speedier run!
    1- 8:44
    2- 8:42
    3- 8:38
    4- 8:39
    5- 8:19
    6- 7:55

  11. RUN
    good Robbins Trail 3 mi 00:28 09:12 pace

    Recovery week continues! Easy three on a nice, shady trail.
    1- 9:30
    2- 9:13
    3- 8:51

  12. RUN
    blah 2016 Sixteen Loop 15.92 mi 02:28 09:18 pace

    All aboard the struggle bus.

  13. RUN
    tired Beaver Run Out and Back + Str... 5.5 mi 00:52 09:30 pace

    This run was uninspired, ugly, and unfun. Did 10 x 20" strides at the end.

  14. RUN
    alright Treadmill 5.5 mi 00:48 08:48 pace

    Treadmill for today! Workout 3 x 1 mile @ 5k pace (5')
    WU 10'
    1st mile at 7:24
    2nd mile started at 7:24 but couldn't hang, slowed to 7:41
    3rd mile started at 7:41 and sped up to 7:24
    CD

  15. RUN
    tired Mid-Week Long Run with Coach 8 mi 01:10 08:48 pace

    This was wretched. Hot and humid and I felt like I couldn't get air. Tomorrow is a fresh day!

  16. RUN
    good Black Run Road 5.21 mi 00:44 08:22 pace

    WU, 3 x (5'@z2, 4'@z4, 3'@z1)
    Not bad!

  17. swim
    great OWS 2535 yd

    Swim with new friends!

  18. RUN
    good Skill Run 4.61 mi 00:40 08:41 pace

    1- 8:40
    2- 8:53
    3- 8:53
    4- 8:50
    5 (0.61)- 7:48 (8 x 20"strides in there)

  19. RUN
    alright Long Run 14 mi 02:07 09:04 pace

    This run wasn't a total failure, but I'm disappointed. Never got close to a 7:30/pace at any point in this run and just kept getting slower. And things started to hurt. Hips, knees, fe... read more