| 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 | | 64.92 | 5.10 | 70.02 |
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 8:26, 8:15, 8:00, 7:50, 3:41 (1/2 mile)
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 12 miles biking=4 miles; interval biking (~121 watts)
25 minutes weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 8:10, 8:16, 8:07, 8:04, 7:52
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 40 min easy swim
25 mins of hard plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 8:08, 8:12, 8:13, 8:13
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| | Race: |
Dashing through the snow and fire (3.107 Miles) 00:20:10, Place overall: 1 | | Slow miles | Fast miles | Total Distance | | 1.50 | 3.10 | 4.60 |
| 1 mile warmup
5k splits: 6:18, 6:31, 6:32-- haven't done really any hard runs so I'm not disapointed, treated it as more of a workout
0.5 mile cooldown
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 8:05, 7:59, 7:53, 7:34
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 40 mins consitant swimming
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.00 | 4.50 |
| Short Tempo run
2 slow mile splits: 7:52, 8:09
2 fast mile splits: 6:46, 6:35
1/2mile cool-down: 3:59
25 mins weight training
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| | Slow miles | Fast miles | Total Distance | | 3.42 | 0.00 | 3.42 |
| 60 min eliptical resistance workout
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| splits: 8:06, 7:45, 7:41, 7:26, 3:43 (1/2 mile)
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:38, 7:31, 7:40, 7:16, 7:15
35 min weight training
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 7:58, 8:05, 7:36, 7:25, 3:43 (1/2 mile)
25 mins of weight training
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Plyometrics and 10 mins of weight training
First exercise back from sick
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:49. 7:48, 7:44, 7:33
First run, still a little sick but felt suprising good
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| Splits: 7:49, 7:55, 7:52, 7:44, 3:44 (1/2 mile)
25 mins weight training
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 0.00 | 5.50 |
| Splits: 7:55,7:53, 7:48, 7:42, 7:35, 3:41 (1/2 mile)
Plus high incline
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:57, 7:54, 7:48, 7:44, 7:33
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 40 min high resistance eliptical workout, last 15 with weights
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| | Slow miles | Fast miles | Total Distance | | 64.92 | 5.10 | 70.02 |
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