Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
1/20/2020 Run
Cool down
Easy 1.2 mi 10:00 8:42
1/20/2020 Run
Warm up
Easy 1.4 mi 10:00 7:15
1/20/2020 Run
shrinking rest 200s 400, 800x2, opening and close 400
Interval 4800.0 m 16:07 5:25
1/20/2020 Run   Easy 400.0 m    
1/19/2020 Run
Ran on shelf with alliepad
Easy 4.7 mi 45:00 9:31
1/18/2020 Run
indoor track
Long 8.4 mi 1:05:00 7:45
1/18/2020 Run
strides
Easy 400.0 m    
1/17/2020 Run
800
Race 800.0 m 2:24 4:50
1/17/2020 Run
warm up for cool down
Easy 1.1 mi 9:00 8:11
1/17/2020 Run
DMR
Race 1200.0 m 3:52 5:12
1/17/2020 Run
warm up for DMR
Easy 1.3 mi 10:00 7:42
1/17/2020 Run
Cool down
Easy 0.8 mi 7:00 8:45
1/17/2020 Run
shake out my leggos
Easy 1.3 mi 10:00 7:57
1/17/2020 Run
strides
Easy 600.0 m    
1/17/2020 Run
cool down for 800
Easy 1.2 mi 10:00 8:42
1/17/2020 Run
more strides
Easy 1000.0 m    
1/16/2020 Run
Pre meet
Easy 3.6 mi 28:30 7:55
1/16/2020 Run
starts
Easy 600.0 m    
1/15/2020 Run
cool down downstairs
Easy 1.8 mi 15:00 8:26
1/15/2020 Run
4x200x2, shriking rest 60,45,30, 4 min
Interval 1.0 mi 4:49 4:49
1/15/2020 Run
upper track
Easy 1.8 mi 15:00 8:15
1/15/2020 Run
strides
Easy 150.0 m    
1/14/2020 Run
Prairie 200s
Easy 5.4 mi 45:00 8:20
1/13/2020 Run
4(800,200) with 200 jog bw 800/200 (opening and close 400)
Interval 4800.0 m 16:44 5:37
1/13/2020 Run
Strides and recovery 200
Easy 1200.0 m    
1/13/2020 Run
warm up on white oak
Easy 1.4 mi 10:00 7:09
1/13/2020 Run
Cool down
Easy 0.6 mi 5:00 8:47
1/12/2020 Run
cracker from schneller
Easy 5.0 mi 47:50 9:31
1/11/2020 Run
Creepy Charles route
Easy 5.9 mi 45:00 7:40
1/11/2020 Run
800
Easy 0.5 mi    
1/11/2020 Run   Easy 300.0 m    
1/11/2020 Run
starbucks run
Easy 800.0 m    
1/10/2020 Run
Warm up
Easy 1.3 mi 10:00 7:42
1/10/2020 Run
shake out run
Easy 1.2 mi 10:00 8:42
1/10/2020 Run
race
Race 1.0 mi    
1/10/2020 Run   Easy 1000.0 m    
1/10/2020 Run
Cool down
Easy 1.3 mi 12:00 9:14
1/9/2020 Run
7 mile loop
Easy 7.3 mi 1:00:00 8:14
1/8/2020 Run
Warm up?
Easy 600.0 m    
1/8/2020 Run
8x200s, 60,45,30,4 min set
Interval 1.0 mi 4:26 4:26
1/8/2020 Run
Cool down
Easy 1.7 mi 15:00 8:44
1/7/2020 Run
white oak, 200s,
Easy 5.5 mi 45:05 8:17
1/6/2020 Run
Cool down
Easy 0.6 mi 5:15 8:45
1/6/2020 Run
Desperate for mileage strides
Easy 400.0 m    
1/6/2020 Run
12x400 in 3:00 min interval
Interval 3.0 mi 16:55 5:39
1/6/2020 Run
warm up duck sleight
Easy 1.6 mi 12:09 7:36
1/5/2020 Run
Just chillin in the gonq Hager route
Easy 4.7 mi 41:00 8:44
1/4/2020 Run
Storefronts route and add on
Long 11.4 mi 1:35:15 8:24
1/3/2020 Run   Easy 2.2 mi 20:00 8:59
1/3/2020 Run
8x400s, 65 second rest. 2x150s
Interval 3500.0 m 11:50 5:27
1/3/2020 Run
Warm up
Easy 2.0 mi 16:13 8:00
1/2/2020 Run
store fronts route with allie
Easy 7.0 mi 59:14 8:28
1/2/2020 Run
Desperate for mileage strides
Easy 0.3 mi    
1/1/2020 Run
Cary route at Kate’s house
Easy 5.6 mi 45:00 8:07
12/31/2019 Run
nine mile route , store fronts
Easy 9.0 mi 1:07:05 7:27
12/31/2019 Run
Stridey stride stride
Easy 0.3 mi    
12/30/2019 Run
jager hills
Hill 5.4 mi    
12/29/2019 Run
ten miler, big p route, and add ons
Long 15.0 mi 1:58:10 7:53
12/28/2019 Run
Easy route Hager loop and add on
Easy 3.3 mi 29:09 8:50
12/27/2019 Run
warm up to jacobs track from my house
Easy 2.0 mi 15:58 7:52
12/27/2019 Run
300x8, 3 min break between 4-5 and 60 sec rest
Interval 2400.0 m    
12/27/2019 Run
cool down to natalie's castle
Easy 2.1 mi    
12/27/2019 Run
Stridey stride stride
Easy 400.0 m    
12/27/2019 Run
closing 100, 150
Interval 250.0 m    
12/26/2019 Run
Stonegate to westfield
Easy 7.4 mi 58:20 7:57
12/26/2019 Run   Easy 600.0 m    
12/25/2019 Run
behind library and add on past lesters house
Fartlek 7.0 mi 51:20 7:19
12/25/2019 Run   Easy 600.0 m    
12/24/2019 Run
stonegate to westfield to a lttile past miguels house
Easy 7.4 mi 58:49 7:56
12/24/2019 Run
Desperate for mileage strides
Easy 600.0 m    
12/23/2019 Run
Strides and cool down
Easy 1.0 mi    
12/23/2019 Run
Stonegate to lesters castle lol
Tempo 7.1 mi 48:36 6:54
12/22/2019 Run
Schneller-baseball fields-duck-prairie-merner-schneller
Easy 3.7 mi 30:00 8:07
12/21/2019 Run
Mcdowell,to Winfield road, on random trail, back to schneller
Long 13.0 mi 1:40:00 7:42
12/20/2019 Run   Fartlek 6.1 mi 45:52 7:35
12/20/2019 Run
Warm up to sleight and duck
Easy 1.3 mi    
12/20/2019 Run
COOL DOWN ON TRACK
Easy 1.2 mi    
12/19/2019 Run
Annoying. Inside and out
Easy 6.8 mi    
12/18/2019 Run
10x200s 45 sec rest
Interval 2000.0 m    
12/18/2019 Run
Warm up
Easy 2.5 mi 20:00 8:00
12/18/2019 Run
Cool down
Easy 2.0 mi 17:00 8:30
12/18/2019 Run   Easy 800.0 m    
12/17/2019 Run
loop and 8x200sx three miles at end
Easy 7.0 mi 58:01 8:16
12/16/2019 Run
Cooldown
Easy 1.2 mi 10:00 8:20
12/16/2019 Run
200x4 x2 workout
Interval 1900.0 m    
12/16/2019 Run
warm up on in down res track
Easy 1.3 mi 10:00 7:42
12/15/2019 Run
Recovery run
Easy 2.5 mi 20:00 7:57
12/14/2019 Run
ten miler pplus add on
Long 11.0 mi 1:20:29 7:19
12/14/2019 Run
strides
Easy 500.0 m    
12/13/2019 Run
stridey stride
Easy 600.0 m    
12/13/2019 Run
stonegate from my castle
Tempo 7.0 mi 48:30 6:55
12/13/2019 Run
around the block of my castle
Easy 0.6 mi 5:00 8:12
12/12/2019 Run
storefronts
Easy 8.5 mi 1:10:00 8:14
12/12/2019 Run
stridey stride
Easy 600.0 m    
12/11/2019 Run
christmas light run
Easy 6.0 mi 46:40 7:46
12/10/2019 Run
resrec
Easy 3.9 mi 30:00 7:48
12/9/2019 Run
Res Rec
Easy 5.6 mi 45:00 8:03
12/8/2019 Run
10 min out and back
Easy 2.4 mi 20:00 8:20
12/7/2019 Run
moby WHATTTTT Dick.
Long 8.6 mi 1:05:00 7:36
12/6/2019 Run
THE BIGGEST RACE OF THE YEAR!
Race 1.0 mi 5:40 5:40