| Location: Haslett,MI, Member Since: Nov 19, 2019 Gender: Female Goal Type: Other Running Accomplishments: XC 5k PR: 19:09; XC 2 mile PR: 11:49
5K PR: 18:51; 10K PR: 42:04
Track-- 800 PR: 2:23; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:04.3 Short-Term Running Goals:
- Run sub-18:30 in XC 5K
- Sub-2:18 in 800
- Run sub-5:10 in the 1600
- Run sub-11:15 in the 3200
- increase base mileage so I can run longer distances faster
- become mentally stronger
- continue to enjoy it
Long-Term Running Goals:
- Sub 18 XC 5k
- Sub 2:10 800
- Sub 5:00 1600
- Sub 10:50 3200
I want to make sure to not waste any opportuntities. Personal: (upcoming) 10th grader in Haslett High School |
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| Slow miles | Fast miles | Total Distance | 83.85 | 9.50 | 93.35 |
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| Slow miles | Fast miles | Total Distance | 2.50 | 1.50 | 4.00 |
| 2 miles easy warmup: 7:51, 8:01
1.5 miles tempo: 6:46, 3:21
0.5 miles easy cool down
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 35 min slow consistent swimming
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 7:57, 7:54, 7:56, 7:48, 7:44
25 mins of weight training
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| Slow miles | Fast miles | Total Distance | 5.50 | 0.00 | 5.50 |
| Splits: 7:58, 7:47, 7:57, 7:48, 7:43, 3:48 (1/2 mile)
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 7:50, 7:51, 7:38, 7:37, 7:26
Weight training
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 45 min biking at 115 watt av.
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| Slow miles | Fast miles | Total Distance | 3.00 | 2.00 | 5.00 |
| 2 slow: 7:52, 7:48
2 fast: 6:42, 6:35
slow 1 mile cool down
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 40 min consistent swimming
20 min plyometrics
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| Slow miles | Fast miles | Total Distance | 4.50 | 0.00 | 4.50 |
| Splits: 7:49, 7:44, 7:33, 3:42 (1/2 mile)
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| Slow miles | Fast miles | Total Distance | 5.50 | 0.00 | 5.50 |
| splits: 7:40, 7:45, 7:45, 7:39, 7:35, 3:42 (1/2 mile)
30 mins of weight training
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 7:48, 7:49, 7:42, 7:36, 7:24
35 weight training
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 60 min high resistance training on eliptical with weights
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| Slow miles | Fast miles | Total Distance | 3.00 | 2.00 | 5.00 |
| 2 slow: 7:52, 7:41
2 fast: 6:47, 6:22
1 slow cool down: 7:50
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 40 min swimming
20 min plyometrics
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| easy 4 miles
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| Slow miles | Fast miles | Total Distance | 5.50 | 0.00 | 5.50 |
| Splits: 7:54, 7:54, 7:48, 7:41, 7:25, 3:41 (1/2 mile)
35 min weight training
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 45 min hard biking workout
20 min weight training
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 7:51, 7:48, 7:41, 7:41, 7:36
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| Slow miles | Fast miles | Total Distance | 3.00 | 2.00 | 5.00 |
| 2 slow: 7:48, 7:47
2 fast: 6:42, 6:17
1 slow: 7:30
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| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| 30 min hard biking workout
3.5 miles easy: 7:52, 7:56, 7:43, 3:51
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| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| easy pre-race run
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| Slow miles | Fast miles | Total Distance | 5.75 | 0.00 | 5.75 |
| slow run with teammates (meet canceled)
Splits: 8:53, 8:18, 8:25, 8:21, 8:12, 6:12 (3/4 mile)
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 7:18, 7:22, 7:08, 6:58, 6:58
40 min weight training
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.00 | 3.00 |
| 27 min hard burbee/tempo bike work (high watt and resistance)
straight to 3 mile run (to-feel without watch)
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| Slow miles | Fast miles | Total Distance | 3.60 | 2.00 | 5.60 |
| Tempo workout:
2 easy: 7:20, 7:18
2 faster: 6:37, 6:30
Cooldown: 7:00, 4:05 (0.6 mile)
45 min weight training
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 39 min hard burbee/tempo bike work (high watt, RPM, and resistance)
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| Slow miles | Fast miles | Total Distance | 3.00 | 0.00 | 3.00 |
| Pre-race run: 8:02, 8:01, 7:15
200 meter strides
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| Slow miles | Fast miles | Total Distance | 83.85 | 9.50 | 93.35 |
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