Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
4/7/2019 Run
Long intensive run from Wellesley to finish line. So much energy
Long 27.0 km 1:59:24 4:26
11/15/2019 Run
Moderate
Easy 10.0 km 44:25 4:26
3/13/2019 Run
Light progressive tempo up to marathon pace
Tempo 12.0 km 53:14 4:26
12/13/2019 Run
WU 3k, light tempo 5k, CD mile
Tempo 9.7 km 43:00 4:26
3/5/2020 Run
WU 3k, fartlek 5*1000/1000, CD 2k
Fartlek 15.0 km 1:06:39 4:27
6/5/2020 Run   Default 14.5 km 1:04:24 4:27
12/22/2020 Run   Fartlek 8.1 km 35:59 4:27
8/15/2019 Run
Zone 3
Default 16.1 km 1:11:35 4:27
9/25/2019 Run
Random fartlek 2*500+2*2000
Fartlek 14.5 km 1:04:26 4:27
3/26/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 1k
Fartlek 12.0 km 53:28 4:27
8/21/2019 Run
Easy 15 k plus couple pick ups in about marathon pace
Easy 15.1 km 1:07:20 4:28
5/9/2020 Run
WU 3k, light tempo 8k, CD 2k
Tempo 13.3 km 59:13 4:28
4/19/2020 Run
WU 3k, tempo 5k, CD 3k
Tempo 11.1 km 49:30 4:28
1/7/2020 Run
WU 3k, light fartlek 4*1000/1000, CD 2k
Fartlek 13.0 km 58:01 4:28
4/21/2019 Run
5 easy, 10 MP, 5.5 easy. Heavy legs from beginning. Tough
Long 33.0 km 2:27:06 4:28
8/24/2019 Run
WU 3k, light tempo 8k, CD 3k
Tempo 14.0 km 1:02:33 4:28
3/28/2020 Run
WU 4K, tempo 10k, CD 3k
Tempo 17.0 km 1:16:02 4:29
11/7/2021 Run
NYC marathon. Didn’t go well, bonked big time and couldn’t recov
Race 42.5 km 3:09:58 4:29
2/13/2020 Run
5 miles MP
Tempo 13.0 km 58:15 4:29
7/31/2020 Run   Default 16.3 km 1:12:56 4:29
11/8/2019 Run   Easy 10.0 km 44:49 4:29
4/10/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 1.5k
Fartlek 12.5 km 55:55 4:29
3/8/2020 Run   Long 30.1 km 2:14:46 4:29
3/16/2019 Run
WU 2.5k, light fartlek 8*500/500, CD 1.5k
Fartlek 12.0 km 53:43 4:29
11/17/2019 Run
Light random fartlek
Fartlek 15.0 km 1:07:16 4:29
2/23/2019 Run
WU 3k, 4*1000/1000, CD 1.5k
Fartlek 12.5 km 56:03 4:29
8/17/2019 Run
WU 4K, fartlek 500/500*12, CD 2k
Fartlek 18.0 km 1:20:49 4:29
10/24/2021 Run   Default 21.2 km 1:35:14 4:30
4/13/2019 Run
WU 3k, Light tempo 7k, CD 2k
Tempo 12.1 km 54:25 4:30
12/7/2019 Run   Easy 16.1 km 1:12:18 4:30
1/13/2021 Run
4*1000/1000
Fartlek 14.0 km 1:03:03 4:30
4/17/2019 Run
WU 3.5k, fartlek 10*500/500, CD 2k
Fartlek 15.5 km 1:09:40 4:30
12/16/2019 Run   Easy 11.0 km 49:33 4:30
9/1/2019 Run
7.5 easy 10 in zone 3, 1.5 easy
Long 30.0 km 2:15:09 4:31
11/10/2019 Run
Kinda easy
Easy 12.1 km 54:30 4:31
7/13/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 2k
Fartlek 13.0 km 58:36 4:31
7/6/2020 Run   Default 12.1 km 54:33 4:31
9/18/2021 Run   Default 14.5 km 1:05:21 4:31
12/3/2019 Run   Default 8.1 km 36:32 4:31
3/26/2019 Run
Quickly back to the train with full back pack on me
Default 8.3 km 37:14 4:31
9/9/2019 Run
Light fartlek 7*400/400 + 5*100/200
Fartlek 13.0 km 58:44 4:31
6/30/2020 Run   Default 10.0 km 45:21 4:31
6/27/2019 Run
Easy with abs every mile
Easy 7.1 km 32:06 4:32
2/2/2019 Run
WU 3k, 4*1000/1000, CD 2k
Fartlek 13.0 km 58:48 4:32
8/30/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 16.1 km 1:12:52 4:32
6/15/2019 Run
WU 3k, light fartlek 4*1000/1000, CD 2.5 k
Fartlek 13.5 km 1:01:10 4:32
5/30/2020 Run
WU 3k, 4*2000/500, CD 2k
Interval 15.0 km 1:08:06 4:32
6/17/2021 Run   Long 32.2 km 2:25:57 4:32
1/4/2020 Run   Long 22.2 km 1:40:44 4:33
5/25/2019 Run
WU 3k, light tempo 6k, CD 2k
Tempo 11.0 km 49:55 4:33
8/4/2020 Run   Default 16.2 km 1:13:27 4:33
10/1/2019 Run
WU 5k, light intervals 6*1000/400, CD 1.6k
Interval 15.0 km 1:08:06 4:33
10/2/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 15.2 km 1:08:45 4:33
4/24/2021 Run   Default 13.5 km 1:01:20 4:33
7/24/2020 Run   Default 16.2 km 1:13:43 4:33
1/1/2020 Run   Long 20.2 km 1:31:53 4:33
5/12/2020 Run
Hilly intervals 10*400 + 1 mile on heavy legs ~HMP
Interval 15.6 km 1:11:01 4:33
7/11/2020 Run   Default 11.1 km 50:17 4:34
1/12/2019 Run
WU 3k, 5*1000/1000, CD 2k
Fartlek 15.0 km 1:08:19 4:34
3/17/2019 Run
A little more intensive than planned
Long 25.0 km 1:54:04 4:34
7/31/2019 Run
WU 3k, 8k MP, CD 3k
Tempo 14.0 km 1:03:55 4:34
7/15/2020 Run   Default 8.1 km 36:58 4:34
11/22/2019 Run
365th day non stop
Easy 11.3 km 51:39 4:34
10/28/2021 Run   Long 26.0 km 1:58:45 4:34
9/29/2019 Run
Last long before Chicago
Long 32.3 km 2:27:30 4:34
9/21/2021 Run   Default 4.3 km 19:24 4:34
1/25/2019 Run
Shake out with random intervals
Fartlek 11.1 km 50:27 4:34
8/21/2020 Run   Default 12.1 km 55:17 4:34
4/18/2019 Run
It was easy and intense in mean time. Loved this feeling.
Easy 16.2 km 1:13:47 4:35
2/13/2019 Run
WU 3.5k, 5*2000/500, CD 1.5k very shitty weather condition
Interval 17.5 km 1:19:59 4:35
11/4/2019 Run
Easy 7 miles plus segments
Easy 11.3 km 51:44 4:35
3/31/2019 Run
Long run with light progression
Long 32.2 km 2:27:25 4:35
9/9/2020 Run   Default 10.2 km 46:42 4:35
1/15/2021 Run   Default 16.1 km 1:13:46 4:35
3/4/2020 Run
10*200/200
Interval 11.0 km 50:28 4:35
8/24/2021 Run   Default 13.0 km 59:41 4:35
2/5/2020 Run
4*1500/500
Interval 12.5 km 57:19 4:35
2/11/2021 Run   Default 14.5 km 1:06:28 4:36
10/9/2019 Run
WU 3k, 5k~MP, CD 2k
Tempo 10.0 km 45:53 4:36
12/25/2019 Run   Long 21.1 km 1:36:47 4:36
11/20/2019 Run   Fartlek 8.1 km 37:11 4:36
11/13/2019 Run   Easy 8.1 km 37:17 4:36
12/4/2018 Run   Default 6.8 mi 50:35 4:36
2/14/2020 Run   Hill 16.1 km 1:14:00 4:36
9/12/2021 Run   Default 21.4 km 1:38:07 4:36
7/24/2019 Run
It was pretty intensive cross
Easy 18.0 km 1:22:46 4:36
7/18/2019 Run
Long run
Long 28.0 km 2:08:46 4:36
8/3/2019 Run
WU 3k, 4*1000/1000, CD 2k
Fartlek 13.0 km 59:49 4:36
11/21/2019 Run
5 miles under pressure
Easy 8.1 km 37:15 4:36
1/26/2020 Run
10k ~MP inside
Long 26.0 km 1:59:35 4:36
4/1/2020 Run
Cadence workout
Easy 10.0 km 46:11 4:36
3/30/2020 Run
Easy hour plus few strides
Easy 12.1 km 55:43 4:37
7/31/2021 Run
Recovery fartlek 10* 1’on/4’off
Fartlek 13.3 km 1:01:16 4:37
10/5/2019 Run
WU 4K, Hilly tempo 8k, CD 4k
Tempo 16.1 km 1:14:08 4:37
6/6/2020 Run   Default 12.1 km 55:43 4:37
12/14/2019 Run   Long 19.3 km 1:29:01 4:37
5/20/2021 Run   Long 31.0 km 2:23:01 4:37
4/28/2019 Run
Malden to Lake Q, did 3 circles around, then back
Long 32.4 km 2:29:26 4:37
12/4/2019 Run
Errands circle
Easy 15.3 km 1:10:33 4:37
4/29/2021 Run
27 average intensity inside
Long 30.0 km 2:18:34 4:37