| 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 | | 19.85 | 1.50 | 21.35 |
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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)
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| | 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
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| | Slow miles | Fast miles | Total Distance | | 19.85 | 1.50 | 21.35 |
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