Jennifer
This workout had been scaring me ever since I saw it uploaded to my schedule 2 weeks ago.
1 mile warmup
3 x 200m almost all-out/600m slightly slower/1600 at 10-K pace with 3-4 minute recovery (t... read more
- Miles:
- 3521 total / 839 in 2013
- Goal:
BQ, baby!
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Entries
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RUN
10k super set speedwork 7.7 mi 01:07 08:38 pace
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RUN
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RUN
alright BIg Creek Greenway 12.25 mi 02:01 09:50 pace
Did not get the best night's sleep last night. Alarm went off this morning and I rolled over and slept another 45 minutes..so started this about an hour later than I would've liked. Wa... read more
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That looks pretty good to me.
3 days ago • Like
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RUN
good Suwanee hill repeats 8.52 mi 01:25 10:01 pace
4 x hill w/ slow jog back to the bottom.
After the 4th repeat, 1 mile HARD effort run
5:00 recovery.
Repeat the whole processPlus 1 mile warmup and 1 mile cooldown. I'm actually starting ... read more
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RUN
good 4 mi 00:40 09:53 pace
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RUN
good 4.01 mi 00:39 09:40 pace
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RUN
morning run 4.01 mi 00:39 09:49 pace
Supposed to do close to 90 minutes today, will try to get some more in this afternoon. Frickin steambath out there, even at 6:15am
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I JUST made one for lunch! :)
7 days ago • Like
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RUN
good speedwork 8.25 mi 01:11 08:38 pace
10 minute warmup
6 x 1200m at interval pace w/3:00 recoveries
10 minute cooldown -
RUN
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RUN
good Suwanee Greenway 12 mi 01:58 09:49 pace
Glutes are so freaking sore right now. Took about 3 miles to stop feeling like I was being stabbed in the buttcheek with every step. Once those warmed up, did OK till about mile 8-9 then the heat... read more
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RUN
good Hill repeats 7 mi 01:06 09:26 pace
Finally a decent workout after a week of spirit killers.
1.13 warmup
3 sets of 8 repeats up a 100 meter hill with recoveries back down and 3-4 minute run between sets
1.45 mile cooldown -
FIT
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RUN
blah 3.5 mi 00:34 09:34 pace
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RUN
blah 6.35 mi 00:59 09:15 pace
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RUN
4.01 mi 00:38 09:34 pace
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RUN
12 mi 01:57 09:45 pace
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RUN
6.22 mi 01:02 09:55 pace
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RUN
4 mi 00:38 09:36 pace
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RUN
good 3.7 mi 00:36 09:42 pace
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RUN
1.3 mi 00:13:06 10:06 pace
Jennifer
Nice tough workout. The heat is unbearable in DC also, even at 10 AM.
about 13 hours ago • Like