Site:
http://www.sarahthefitfoodie.com
Miles:
2668 total / 808 in 2014
Goal:

Running for fitness and fun. PR in the half (sub-1:45). Training for Chicago Marathon 2013.

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Sarah logged 2668 miles.

Last workout about 1 month ago. Help get them back on track!

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Entries

  1. VELO
    2 x Lake Union Loop 11.9 mi 01:00 11.9mph pace

    Post-run two bike loops around Lake Union.

  2. RUN
    600m, 400m, 200m repeats 5.61 mi

    Warmup: 15 min, 1.64 mi @ 9:08
    Drills: 5:30
    600m @ 2:51, 400m @ 1:53, 200m @ 0:55
    600m @ 2:52, 400m @ 1:53, 200m @ 0:57
    600m @ 2:49, 400m @ 1:52, 200m @ 0:52
    Cool down: 15 min, 1.73 mi @ 8:40

  3. RUN
    3-mile tempo 6.11 mi 00:51 08:18 pace

    Warmup: 15 min, 1.77 mi @ 8:28
    Tempo mi 1 @ 7:51
    Tempo mi 2 @ 7:51
    Tempo mi 3 @ 7:55
    Cool down: 12 min, 1.34 mi @ 9:02
    Total: 6.11 mi @ 8:18

  4. RUN
    50 min easy run 5.48 mi 00:50 09:07 pace

    After the bike ride, took my run indoors on the treadmill. Legs felt surprisingly good!

  5. VELO
    Cycling 13 mi

    First ride on the new road bike from SLU to Ballard to Seattle waterfront and back to SLU.

  6. RUN
    5 x 400 4.23 mi 00:36 08:37 pace

    Warmup: 17 min, 1.84 mi @ 9:14
    400m @ 1:56
    400m @ 1:55
    400m @ 1:52
    400m @ 1:54
    400m @ 1:52
    Cool down: 10 min, 1.14 mi @ 8:46

  7. RUN
    2-mile tempo 4.73 mi 00:41 08:40 pace

    Warmup: 15 min, 1.60 mi @ 9:21
    Tempo: 16 min, 2.00 mi @ 8:00, 8:00
    Cool down: 10 min, 1.13 mi @ 8:53
    Total: 41 min, 4.73 mi

  8. RUN
    1 x 1 mi 5.3 mi 00:48 08:58 pace

    Warmup: 20 min, 2.22 mi @ 9:00
    Drills: 5 min
    1 mile: 7:33
    Cool down: 15 min, 1.72 mi @ 8:43
    Total: 5.3 mi

  9. RUN
    2 mile tempo 4.8 mi 00:41 08:32 pace

    Warmup: 15 min, 1.63 mi @ 9:11
    Tempo: 2 mi @ 8:02, 7:59
    Cool down: 10 min, 1.17 mi @ 8:33
    Total: 41 min, 4.8 mi @ 8:32

  10. RUN
    3 x 800 5.43 mi 00:50 09:13 pace

    Warmup: 15 min, 1.61 mi @ 9:19
    Drills: 5 min
    1st 800m @ 3:52
    Walking rest: 1:50
    2nd 800m @ 3:54
    Waking rest: 1:50
    3rd 800m @ 3:48
    Cool down: 15 min, 1.72 mi @ 8:42
    Total: 5.43

  11. RUN
    Oiselle Fleet Feet Fun Run 3.7 mi 00:33 08:57 pace

    Run with Lauren Fleshman, JJ, Kate Grace, Mel Lawrence and Seattle runners. So fun.