Workouts

Summary
wait
Date Activity Course Type ▲ Distance Duration Pace  
8/6/2014 Run
with strides
 Easy 6.5 mi 51:09 7:52
1/20/2015 Run   Easy 6.5 mi 51:58 7:59
2/15/2015 Run   Easy 8.1 mi 1:03:48 7:53
3/5/2015 Run   Easy 6.5 mi 51:54 8:00
3/24/2015 Run
with strides
 Easy 9.5 mi 1:13:42 7:46
4/11/2015 Run
with strides
 Easy 6.5 mi 51:41 7:58
4/15/2015 Run
with 2 @ fast-ish
 Easy 6.5 mi 48:47 7:31
4/29/2015 Run   Easy 6.5 mi 51:57 8:00
7/10/2015 Run   Easy 11.2 mi 1:28:31 7:54
7/16/2015 Run   Easy 11.2 mi 1:25:01 7:36
7/25/2015 Run   Easy 11.2 mi 1:29:01 7:57
11/4/2015 Run   Easy 2.3 mi 19:14 8:33
10/7/2014 Run
downhill
 Hills 5.1 mi 35:54 7:03
7/23/2014 Run
with 3 x 4 @ 6:14, 6:19, 6:38
 Strength 19.0 mi 2:23:01 7:32
10/30/2014 Run   Strength 5.1 mi 36:34 7:11
11/4/2014 Run
with 6 x 1 @ 6:18,6:09,6:06,6:13,6:12,6:10
 Strength 13.8 mi 1:50:15 8:00
11/11/2014 Run
with 3 x 2 mi @ 6:15,6:15,6:16
 Strength 13.3 mi 1:44:34 7:52
11/18/2014 Run
with 2 x 3 mi @ 6:23, 6:18
 Strength 13.3 mi 1:42:47 7:44
11/25/2014 Run
with 6 x 1 @ 6:03,6:03,5:57,6:05,6:07,5:58
 Strength 12.1 mi 1:34:07 7:46
2/11/2015 Run
1mi,800m,3x400m,800m,1mi
 Strength 11.0 mi 1:25:41 7:46
8/19/2015 Run
with 6 x 1
 Strength 13.5 mi 1:45:19 7:48
8/26/2015 Run
with 2 @ 6:11, 4 x 1 @ 6:01, 5:51, 5:59, 5:51
 Strength 13.5 mi 1:46:10 7:52
9/24/2014 Run
downhill
 Tempo 3.1 mi 19:31 6:17
7/27/2014 Run
Lake Merritt 10K
 Race 6.2 mi 38:05 6:09
1/24/2016 Run   Race 3.1 mi 18:24 5:57
5/15/2015 Run   Default 6.5 mi 53:43 8:16
9/1/2015 Run
with 2 x 2 @ 6:00, 2 x 800 @ 5:40
 Default 15.4 mi 2:04:47 8:06
11/14/2015 Run   GA 6.5 mi 52:00 7:59
11/20/2015 Run   GA 7.1 mi 52:40 7:24
12/19/2015 Run   GA 7.1 mi 53:37 7:32
12/24/2015 Run   GA 7.1 mi 55:47 7:51
5/7/2016 Run   GA 11.2 mi 1:20:02 7:08
7/10/2016 Run   GA 8.1 mi 1:08:53 8:28
7/23/2015 Run
with 4 @ LT effort
 LT 11.2 mi 1:27:35 7:50
9/8/2015 Run
with 3x2 @ 6:08, 6:05, 6:03
 LT 13.5 mi 1:42:31 7:36
9/16/2015 Run
18 min @ 6:06; 4:30 recovery; 12 min @ 6:14
 LT 11.0 mi 1:19:36 7:14
9/23/2015 Run
@LT - 20 min @ 6:06 - 5 min rest - 16 min @ 6:12
 LT 12.4 mi 1:29:50 7:15
9/30/2015 Run
with 18 mins @ 6:17
 LT 6.1 mi 44:48 7:20
9/30/2015 Run   LT 0.3 mi 2:40 8:54
9/30/2015 Run
with 22 mins @ 6:09; 5 mins rest
 LT 6.0 mi 42:32 7:09
10/14/2015 Run   LT 12.5 mi 1:30:29 7:14
10/28/2015 Run   LT 13.1 mi 1:34:36 7:13
11/7/2015 Run   LT 12.4 mi 1:29:05 7:10
9/25/2014 Run   MLR 13.2 mi 1:48:35 8:14
3/23/2016 Run   MLR 15.1 mi 1:56:24 7:42
11/26/2015 Run
2 x 5K @ MP
 MP 12.5 mi 1:33:20 7:28
9/5/2014 Run
with 4x200 @ 36.5; 6x400 @ 80; 4x200 @ 38
 Speed 10.5 mi 1:30:16 8:36
9/10/2014 Run
with 4 sets of (200 @ 37/200jog; 200 @ 37.5/200jog; 400 @ 78.5/4
 Speed 10.2 mi 1:27:00 8:32
3/11/2015 Run
7 x 3min @ 10K 90 secs between
 Speed 9.6 mi 1:15:39 7:53
4/1/2015 Run
with 10 x 400
 Speed 11.2 mi 1:30:56 8:08
10/21/2015 Run   Speed 12.4 mi 1:34:32 7:37
11/4/2015 Run
@VO2Max — 2 x 1 mi @ ~5:40, 4 x 1200 @ 5:40-5:45
 Speed 10.6 mi 1:16:16 7:11
12/22/2015 Run   Speed 10.6 mi 1:24:30 7:58
1/6/2016 Run   Speed 11.0 mi 1:33:09 8:28
1/9/2016 Run   Speed 11.2 mi 1:30:51 8:05
1/14/2016 Run   Speed 11.4 mi 1:36:42 8:29
1/17/2016 Run   Speed 11.6 mi 1:39:43 8:35
1/20/2016 Run   Speed 10.0 mi 1:21:20 8:07
7/27/2014 Run   Recovery 1.4 mi 12:15 8:46
9/30/2014 Run   Recovery 11.2 mi 1:32:37 8:17
10/11/2014 Run   Recovery 3.5 mi 33:58 9:43
12/22/2014 Run   Recovery 6.5 mi 56:21 8:40
12/30/2014 Run   Recovery 6.5 mi 55:53 8:34
2/3/2015 Run   Recovery 7.9 mi 1:04:13 8:07
2/19/2015 Run   Recovery 8.1 mi 1:06:29 8:13
3/17/2015 Run   Recovery 10.0 mi 1:21:20 8:08
3/29/2015 Run   Recovery 6.2 mi 53:33 8:39
5/5/2015 Run   Recovery 6.5 mi 55:50 8:36
5/22/2015 Run   Recovery 6.5 mi 52:51 8:08
6/1/2015 Run   Recovery 2.7 mi 27:35 10:14
6/3/2015 Run   Recovery 4.1 mi 35:33 8:41
6/6/2015 Run   Recovery 5.1 mi 45:44 8:59
6/14/2015 Run   Recovery 3.1 mi 39:46 12:50
7/18/2015 Run   Recovery 11.2 mi 1:31:19 8:09
8/7/2015 Run   Recovery 6.5 mi 54:00 8:17
11/30/2015 Run   Recovery 6.5 mi 54:10 8:19
12/4/2015 Run   Recovery 5.1 mi 40:26 7:53
12/29/2015 Run   Recovery 7.1 mi 57:12 8:01
1/24/2016 Run   Recovery 3.7 mi 29:55 8:03
1/24/2016 Run   Recovery 3.6 mi 31:21 8:42
2/29/2016 Run   Recovery 7.1 mi 1:05:04 9:08
3/7/2016 Run   Recovery 8.0 mi 1:11:04 8:52
3/11/2016 Run   Recovery 8.2 mi 1:10:11 8:33
3/18/2016 Run   Recovery 8.1 mi 1:08:51 8:29
4/11/2016 Run   Recovery 8.1 mi 1:05:32 8:05
4/13/2016 Run   Recovery 6.3 mi 54:36 8:39
5/27/2016 Run   Recovery 7.1 mi 1:00:36 8:31
6/25/2016 Run   Recovery 6.5 mi 55:31 8:31
8/10/2016 Run   Recovery 3.0 mi 38:24 12:46
1/7/2017 Run   Recovery 12.5 mi 1:41:09 8:05
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