| 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 | | 93.85 | 7.00 | 100.85 |
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| | Race: |
Aquinas College MITS indoor meet (1 Miles) 00:05:28, Place overall: 3 | | Slow miles | Fast miles | Total Distance | | 3.00 | 1.50 | 4.50 |
| 1 mile warmup
1600
0.5 mile cooldown
0.5 mile warmup
800- 2:27, 4th
1 mile cooldown
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Splits: 7:11, 7:13, 7:12, 6:53, 6:58, 3:36 (1/2 mile)
35 min weight training
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 27 min hard burbee/tempo bike work (high watt and resistance)
Straight to run: 6:58, 7:12
300 m strides
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| | Slow miles | Fast miles | Total Distance | | 5.85 | 0.00 | 5.85 |
| 2 mile warmup: 7:29, 7:26
2 miles faster: 6:32, 6:31
1.85 cooldown: 7:09, 5:46 (0.85 miles)
40 min weight training
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 41 min hard burbee/tempo bike work (high watt, RPM, and resistance)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 0.00 | 3.50 |
| pre race run (to feel without watch)
200 meter strides
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| | Race: |
Aquinas College MITS indoor meet (1 Miles) 00:05:24, Place overall: 6 | | Slow miles | Fast miles | Total Distance | | 3.00 | 1.50 | 4.50 |
| 1 mile warmup
1600
0.5 mile cooldown
0.5 mile warmup
800- 2:26, 3rd
1 mile cooldown
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Splits: 6:59, 7:01, 6:50, 7:02, 6:49, 3:35 (0.5 miles)
42 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 25 hard burbee/tempo bike work (high watt and resistance)
Straight to 3 miles (to feel without watch)
300 m strides
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| 2 miles warmup: 7:18, 7:16
2 miles faster: 6:23, 6:18
1.5 cooldown: 7:20, 3:42 (1/2 miles)
44 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 35 hard burbee/tempo bike work (high watt, RPM, and resistance)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Treadmill run: average pace 7:27
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Strides: 7:23, 7:28, 7:16, 7:17, 7:04, 7:06
20 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.00 | 5.50 |
| 2 miles warmup: 7:32, 7:25
2 miles faster: 6:24, 6:19
1.5 cooldown: 7:25, 3:45 (1/2 mile)
40 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| 30 min hard burbee/tempo bike work (high watt, RPM, and resistance)
Splits: 7:49, 7:46
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Splits: 7:31, 7:28, 7:23, 7:19, 7:14, 3:34 (1/2 mile)
40 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 38 min hard burbee/tempo bike work (high watt, RPM, and resistance)
10 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:29, 7:29, 7:23, 7:14, 7:11
45 mins of weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:28, 7:22, 7:24, 7:21, 7:22, 7:12
100 m strides
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.00 | 5.50 |
| 2 mi slow: 7:20, 7:18
2 mi faster: 6:22, 6:19
1.5 slower: 7:19, 3:40 (1/2 mi)
40 min weights
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Ran slow without watch (knee pain)
Plyometrics + 200 m strides
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Splits: 7:34, 7:30, 7:28, 7:23, 7:19, 3:38 (1/2 mile)
45 min weights
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 45 min hard burbee/tempo bike work (high watt, RPM, and resistance)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:24, 7:23, 7:17, 7:08, 7:02
50 mins weights
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:28, 7:28, 7:23, 7:14, 7:09, 6:59
15 mins hard plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 93.85 | 7.00 | 100.85 |
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