| 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 | 74.21 | 15.62 | 89.83 |
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| Slow miles | Fast miles | Total Distance | 1.81 | 0.00 | 1.81 |
| Pre-race run
~pace: 9:17
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| Race: |
MHSAA LP D2 Finals (3.107 Miles) 00:19:12, Place overall: 35 | Slow miles | Fast miles | Total Distance | 1.50 | 3.11 | 4.61 |
| 1 mile warmup
The actual muddies course we've run and crazy wind=amazing that I got even that time... 7 seconds off of all-state. 4th highest placer in Haslett girls history though!
0.5 mile cool down
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| Easy run
Pace: 8:05
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| Swimming for 35 minutes
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| Slow miles | Fast miles | Total Distance | 3.00 | 4.00 | 7.00 |
| 2 mile warmup
Tempo
7:10, 6:55, 6:31, 6:15
1 mile cooldown
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 45 minutes swimming (w/ breaks)
| Add Comment |
| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| Pre-race run
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| Race: |
2019 MITCA Team Michigan Trials (Mid-East Qualifier) (3.107 Miles) 00:19:25, Place overall: 10 | Slow miles | Fast miles | Total Distance | 2.50 | 3.11 | 5.61 |
| 1 mile warmup
Still really sick and super muddy course because of snow-- mentally fell apart (3 places and 14 seconds off of last years race)
1.5 mile cooldown
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Beginning of break off of running...
15--> 5 miles runnig
15.6 mph
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| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| Tempo
1.5 min hard, 0.5 min easy
12 biking miles-->4 miles
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 15 mins high intesity plyometrics
10 mins weight lifting and strength
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| Slow miles | Fast miles | Total Distance | 3.70 | 0.00 | 3.70 |
| Biking Hill workout
11~3.7 miles
| Add Comment |
| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| 55 min eliptical-
10 min warmup; starting at level 1 resistance and going up one every four mins (40 mins total and whole thing at medium pace); 5 min cooldown
20 min swimming
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 45 min swimming
| Add Comment |
| Slow miles | Fast miles | Total Distance | 5.20 | 0.00 | 5.20 |
| 16 mins biking~5.2 mins
level 3 resistance, level 3 incline
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 40 min swimming
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| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| consistant 60 mins on eliptical
level 5 incline and resistance
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 35 mins swimming
| Add Comment |
| Slow miles | Fast miles | Total Distance | 6.00 | 0.00 | 6.00 |
| Interval eliptical workout
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| ~8:40 pace... First run off of break | Add Comment |
| Slow miles | Fast miles | Total Distance | 0.00 | 4.40 | 4.40 |
| Biking 13.2-->~4.4
Av. Watts~157
Interval resistance and incline training
25 min weight room training
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| Slow miles | Fast miles | Total Distance | 3.50 | 1.00 | 4.50 |
| 2 miles slow- 8:38, 8:37
1 fast mile- 6:50
1.5 slow miles- 8:21, 4:05 (8:08)
| Add Comment |
| Slow miles | Fast miles | Total Distance | 3.50 | 0.00 | 3.50 |
| 40 mins of high restistance elyptical training
| Add Comment |
| Slow miles | Fast miles | Total Distance | 4.00 | 0.00 | 4.00 |
| Av pace~8:28
| Add Comment |
| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Splits: 8:20, 8:05x3, 7:55
| Add Comment |
| Slow miles | Fast miles | Total Distance | 74.21 | 15.62 | 89.83 |
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