Miles:
4682 total / 1233 in 2014
Goal:

2014 Goals: Columbus Full: PR 3:35 or better 1700 miles ran/walked

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  • 27 miles
  • 03:50 time
  • 3536 calories
  • 9 workouts
  •  
  • This Week time period

Entries

  1. RUN
    1.75 mi

    Cool down walk

  2. RUN
    7.25 mi 00:59 08:11 pace

    TM run: 7.25 in 59:20 (Ave 8:11 pace)

  3. RUN
    4.25 mi 00:29 06:52 pace

    Ladder workout: 400, 800, 1200, 1600, 1200, 800, 400 and an extra 400 w/ Chelsa

  4. RUN
    2.5 mi

    Warm up and cool down

  5. RUN
    3 mi 01:00 20:00 pace

    Easy TM walk

  6. RUN
    1.5 mi

    Stroller Run home

  7. FIT
    00:33

    NROLFW Stage 1 Workout 5B

  8. RUN
    3.25 mi 00:49 15:00 pace

    TM hill walk: 3.25 in 48:45 (ave 15:00 pace) varying inclines

  9. RUN
    3.25 mi

    Stroller run to the Y

  10. RUN
    0.4 mi

    Cool down walk

  11. RUN
    3.11 mi 00:23 07:26 pace

    5k race with Bradley: 23:08 (ave 7:26 pace)

  12. RUN
    0.75 mi

    Cool down walk

  13. RUN
    20 mi 02:56 08:46 pace

    Long run: 20 miles in 2:55:38 (ave 8:46) nailed maintenance pace and that's all I could ask for today

  14. RUN
    1.5 mi 00:14:30 09:39 pace

    TM cool down: 1.5 mi

  15. RUN
    7.5 mi 01:00 08:00 pace

    BIG workout:
    Goal:
    1200x 2 in 5:22 (8.3)
    30 min @ 6.8
    1200x in 5:22 (8.3)

    Actual:
    1200x2 in 8.4, 8.5 w/ 400m recovery @ 6.8 (15:14)
    3.5 min in 30 min (ave 8:34)
    1200x 2 in 8.5, 8.8 w/ 400m recove... read more

  16. RUN
    2 mi 00:19 09:30 pace

    TM warm up: 2 miles in 19 min (ave 9:30 pace)

  17. RUN
    5 mi 00:38 07:37 pace

    Buckeye speed work:
    Goal: 10x400 @ 6:41 (1:40) w/ 400 recovery in between
    Actual: 1:20, 1:27, 1:29, 1:29, 1:35, 1:31, 1:27, 1:32, 1:30, 1:31

  18. FIT
    2.5 mi 00:21 08:31 pace

    Warm up and cool down run to mason track

  19. FIT
    00:15:00

    August arms: days 14-18

  20. RUN
    1.5 mi 00:23 15:00 pace

    Tm cool down walk