Miles:
5431 total / 0 in 2018
Goal:

Smash Chicago out of the park in the fall.

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Ashley logged 5431 miles.

Last workout almost 4 years ago. Help get them back on track!

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Entries

  1. RUN
    good Tuesday TR 5 mi

    Easy. Cut it short. Not a good day.

  2. RUN
    good aqua jog 7.5 mi 01:15 10:00 pace

    Aqua

  3. RUN
    LR Saturday 18 mi 02:30 08:21 pace

    18 mile long run with 2 miles warm up, 3 x 5m @ MGP + 10secs for weather handicap.

    I don't know, today I felt great and didn't need the handicap at all. Felt like I had to slow down m... read more

  4. RUN
    Thursday TR 10 mi 01:30 09:00 pace

    Rough route through Robert E Lee. 30 minutes of steady. Probably could have went 40 once I realized the course evened out, but pulled the cord per Coach.

    "Look through that bullet and try t... read more

  5. RUN
    AJ 6 mi 01:00 10:00 pace

    60 minute AJ

  6. RUN
  7. RUN
    Long Run Saturday 16.2 mi

    16 mile hilly as hell long run with interviews starting t mile 8.

    8 on/4 off @7:30 steady x 5

    First two = good. Next two not so pretty. Last good.

  8. RUN
  9. RUN
    good TR Saturday 16 mi 02:16 08:30 pace

    Great weather. Doug joined for the middle miles. Hooray.

  10. RUN
    good Thursday TR 10 mi 01:27 08:41 pace

    Workout:

    5x 30/30sec @ 90% effort

    25 min steady (effort based) ~7:55

    5x 30/30sec

    Hilly course. Left leg wobbly, right leg tight, couldn't find a good rhythm. Blah.

  11. RUN
    good Rabbit Run TR Tuesday 11 mi 01:42 09:16 pace

    My route. Legs tired. Blah.

  12. RUN
    Aqua Jog 6.5 mi 01:05 10:00 pace

    Aqua.

  13. RUN
    Aqua Jog 5 mi 00:50 10:00 pace

    Aqua after work.

  14. RUN
    10 mi 01:25 08:30 pace

    5 mile progression starting at +10 secs MGP and progressing to sub HMGP. Felt fluid.

  15. RUN
    TR Tuesday 10.04 mi 01:36 09:33 pace

    Easy through the hills of West Austin. Haven't done hills since April. Oof.

  16. RUN
    good Sunday recovery 9 mi

    6 easy miles, 3 aqua jog after.

    No pain, no problems.