Katie
300 yd WU, 4x100 pull on 2:00, 50 yd easy, 600 yd steady, 150 yd easy, 4x50 yd on 1:00, 300 yd CD
- Miles:
- 2737 total / 442 in 2013
- Goal:
21:00 5k | sub 1:40 half | 3:35 marathon | 70% ag in something
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Entries
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swim
good chelsea rec center 2000 yd 00:50 43:59 pace
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swim
good flushing meadows 2000 yd 00:50 43:59 pace
first time swimming in flushing meadows pool - took the day off so drove up there with some friends. pool is much nicer than the chelsea one, but just as crowded. tried to do a workout of 3x(300yd,... read more
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RUN
good hill repeats in fort greene park 7.1 mi 01:05 09:05 pace
ran up the steepest hill i could find [on the grass] x 12. felt sluggish on the warmup, much better on the cooldown.
[blue pure cadence]
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RUN
blah geneseo track 6.96 mi 00:56 08:01 pace
the plan was 3 miles at tempo pace, then 6x100m sprints, but knew by the first mile of the warmup that that was unlikely to happen. my legs were still really sore from my biking / swimming workouts... read more
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RUN
good williamsburg & greenpoint 5.19 mi 00:44 08:24 pace
easy run + 4 strides. hip flexors were tight.
[blue pure cadence]
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swim
great chelsea rec center 2250 yd 00:55 43:01 pace
500yd WU, 3x(8x25 w/ ~5 sec rest, 300yd, 50m easy), 100yd CD
pool wasn't too crowded so was able to actually do a real workout.
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swim
alright chelsea rec center 1750 yd 00:50 50:17 pace
i probably did somewhere between 70-80 laps this morning. again, i'm horrible at counting laps. pool was a lot more crowded this morning, but it really clears out by 7:45a or so.
i'm eit... read more
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RUN
alright hill "sprints" in fort greene... 7.01 mi 01:01 08:44 pace
super windy - weird weather. ran to fort greene park, then did 10 sprints up the hill on the east side of the park. sprints were about 30 sec long, with about 60 sec recovery jog back down.
[sauco... read more
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RUN
good 10x 1 min on/1 m 7.15 mi 01:00 08:21 pace
a good first workout back after my break last week.
paces for each minute were: 6:27, 8:02, 7:15, 8:16, 7:04, 8:09, 7:16 [running through film set on kent], 8:28, 7:01, 8:32, 6:45, 8:21 [stopped f... read more
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swim
good 00:50
no clue how far i swam - didn't really bother counting laps / i'm horrible at it, but i'm guessing i did close to a mile.
"workout" included 4x100m on 2:15 and then 4x50m ... read more
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RUN
good out and back to dumbo 8.63 mi 01:17 08:58 pace
easy "long run" with casey...hadn't really done anything long since the nyc half, so this was a good easy run to get back into things. conversational pace, and finally getting warm o... read more
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RUN
good two bridges run 7 mi 00:57 08:12 pace
first run after 5 days off and rather speedy run at that with winther.
[pink pure cadence]
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RUN
good 2 mile tempo 6.14 mi 00:49 08:03 pace
had a two mile tempo workout at the track this morning. legs were pretty stiff during my warrmup but managed to hold pace for the tempo part.
goal was to run first 6 laps@7:25-30/mi, and the las... read more
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RUN
good 8x1 mins on/30 secs off 7.01 mi 00:58 08:17 pace
did ~3 mile warmup, and ~2.5 mile cooldown. the bike trail wasn't shoveled so ended up doing most of this at my old hs track.
paces - 6:41, 6:52, 6:54, 6:38, 6:38, 7:02, 6:39, 6:54 - ended up... read more
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RUN
great nyc half marathon 13.1 mi 01:41 07:42 pace
definitely started to feel it in my hip flexors around mile 9, but finally broke my half pr from brooklyn in 2011, and had the race i had been hoping i'd have.
mile splits - 8:01, 7:40, 7:32,... read more
- RUN
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RUN
alright long island city + 15sec sprints 6.8 mi 01:00 08:47 pace
legs felt heavy until i did the 7x15 sec sprints at the track
[saucony mirage 2s]
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RUN
alright prospect park 11.23 mi 01:39 08:50 pace
legs were definitely tired/sore from the track meet so took it easy and tried not to focus on pace at all.
[saucony mirage 2s]
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RUN
great track meet + pulaski 6 mi
~1mi warmup with strides
400m leg of dmr in ~75-77secs [guessing]
~.5 mile jog
400m leg of 4x400 [80.66 per a's watch]
~1 mile cooldown around perimeter of the track
3.1 mile cooldown in 27 mi... read more -
RUN
good west side highway + williamsb... 6.24 mi 00:52 08:24 pace
ran home from work. there was light rain/snow during the run, which probably led me to run faster than i should have on this run.
[black pure cadence]
Great job
2 months ago • Like
great job katie! now i have a new 1/2 goal ;)
about 1 month ago • Like
haha glad i could be of service :)
about 1 month ago • Like