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2024 in 2024
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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Courses
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Name ▲
Distance
Actions
10-15% treadmill
10:00 tempo (6:00) hills 6 x 1:00, 2:00, 6 x :20
100 flights stairs
100-200-300-400-500-600
1000m actually
10ish with Arianna at MU
10k time trial Wyo
10mi @ 6:41 lebanon
10min tempo plus hills strides
11 x driveway hill
11_03_2016 wyo hills
11_14_2016 overlook
3.5 mi
11_23_2016 welsh cedar top
8.24 mi
12 x 1:00 liquid hero
12 x 1:00/1:00
12 x 2:00 at HM effort Flagstaff
12 x 200
12 x 200 VO2max on :30 jog
12 x 300 full recov
12 x 360m blvd
12 x 400
12 x 400 short recov 2 x 800
12 x 600 on 200ish recov
12_01_16 wyo 10
10.03 mi
12_04_16 10 with fast 2
1200 2 x 800 3 x 400 1200 200
1200-1000-800-600 cutdown
14 flights of stairs sheraton philly
15 x :30 pickups
15 x 1:00
15 x 1:00 on the mile
15 x 300/200 float
15:00 schwinn 5:00 PT
15%
15% at 11:00 pace
15% basement treadmill
15% treadmill wog
15% walk then run
15% walk to start then mostly flat run ok
15% walk/jog
15min tempo humid
16 x 300
16 x 300/200 jog
1600 1200 800 road
1600-1200-800-400 cutdown track
1600-1200-800-400-1200
1600-600-400-200 windy
1600-800-2x200
1600, 3 x 200, 1600
18 x 1:00
1k at 5k pace
1mi general then tooling around
1mi mill, 10 x :30 elliptical, .5mi mill
1mi MP
1mi T 3 x 1:00 down 1mi T
1mi tempo finish
1mi, 1-2-3-2-1, 1mi
1mi, 2x.5mi, 2x.25mi, 2x200ish, 4x:20hill, tempo .5mi
2 laps ins n outs 400 in :88 hills
2 sets 1200 cruise, 4 x 200
2 sets 3 x :30-:20-:10 then 2 more
2 sets 3 x 1:30 hills BFB
2 sets 400-1000-200
2 sets 5 x :30-:20-:10
2 sets 8-4-2 with 1mi MP
2 sets 800-400-800-200-200
2 x .25mi treadmill 6-10%
2 x (1.5 tempo, 4 x 200)
2 x (3 x 5:00 + 5 x 1:00)
2 x 1:00, 1mi tempo, 2 x 1:00 hills
2 x 10 x :20/:40
2 x 10:00 6:45-6:22
2 x 10:00ish + 5:00 tempo around wyo
8 mi
2 x 1200-400-400 and stuff
2 x 15:00
2 x 1600, 1 x 800, 2 x 400
2 x 2.1mi tempo trailway
2 x 2.25mi tempo
2 x 2.5 tempo campus loop
2 x 2.5mi MP track
2 x 200 2 x 400 2 x 100hill
2 x 200 3 x 400 2 x 200
2 x 200 and :20 hills
2 x 200, 400, 2 x 200
2 x 2k + 800 + 1mi
2 x 2k + ins n outs
2 x 2k MP post race
2 x 2k tempo grass track tired
2 x 2mi
2 x 2mi 12:40 12:25
2 x 2mi 3 x 200
2 x 2mi HMP and hills
2 x 2mi MP, 2 x 1mi to HMP
2 x 2mi road tempo
2 x 2mi tempo
2 x 2mi treadmill UGH
2 x 2mi with 2mi mod btwn
2 x 2mi, 2 x 1mi
2 x 2mi, striders, 800 cruise
2 x 3:00, 2 x 2:00, 3 x 1:00 on 1:00
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