| 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 | 25.00 | 0.00 | 25.00 |
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| 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
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| 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
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| 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
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| Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
| 35 hard burbee/tempo bike work (high watt, RPM, and resistance)
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| Slow miles | Fast miles | Total Distance | 5.00 | 0.00 | 5.00 |
| Treadmill run: average pace 7:27
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| 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
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| Slow miles | Fast miles | Total Distance | 25.00 | 0.00 | 25.00 |
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