Not-so-fast-running-blog

Week starting Jan 13, 2019

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Location:

Columbus,IN,United States

Member Since:

Jan 01, 2016

Gender:

Female

Goal Type:

Other

Running Accomplishments:

5K - 23:39:1 / Abby Brinkman 5K 2016

8K - 41:49.9 / Turkey Trot 8K 2018

10K - 50:58.2 / Rock N Ready 10K Run 2016

10K - 47:47.2 / Katie McBurnett 2019

Half-Marathon - 01:56:07 / Hilly Half of Brown County 2016

Marathon - 4:08:10 / Indianapolis Monumental Marathon 2016

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Blue Ghost 14 Lifetime Miles: 493.56
Purple Ghost 14 Lifetime Miles: 28.32
Totals
Slow milesFast milesTotal Distance
18.5218.0036.52
Asics Gel-Nimbus Miles: 12.23Brooks Ghost 11 (2nd Pair) Miles: 24.29
Mon, Jan 14, 2019
Slow milesFast milesTotal Distance
4.022.006.02

Workout: Tempo Run (treadmill)

  • Warm-up / 2 mi / 11:00
  • Tempo / 2 mi / 8:02
  • Cool-down / 2.02 / 10:00

Cross-training:

  • 20 minutes of weights

Asics Gel-Nimbus Miles: 6.02
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Tue, Jan 15, 2019
Slow milesFast milesTotal Distance
0.000.000.00

Cross-Training:

  • 20 minutes of weights
  • 45 minutes of spinning

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Wed, Jan 16, 2019
Slow milesFast milesTotal Distance
3.293.006.29

Workout: Tempo Run on treadmill - there is still a lot of snow/ice on the roads and sidewalks

  • Warm-up / 2 mi / 11:55
  • Tempo Run / 2 mi / 8:03
  • Conversation Pace/ 1 mi / 9:00
  • Cool-down / 1.29 mi / 9:06

 

Brooks Ghost 11 (2nd Pair) Miles: 6.29
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Thu, Jan 17, 2019
Slow milesFast milesTotal Distance
0.000.000.00

Cross-Training:

  • 20 minutes of weights
  • 45 minutes of spinning

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Fri, Jan 18, 2019
Slow milesFast milesTotal Distance
4.212.006.21

Workout: Tempo Run on the treadmill

  • Warm-up / 1 mi / 11:56
  • 2 mi / 10:58
  • Tempo / 3 mi / 8:03
  • Tempo / 4 mi / 8;03
  • Conversation Pace / 5 mi / 9:20
  • Cool-down / 6.21 mi / 9:34

Asics Gel-Nimbus Miles: 6.21
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Sat, Jan 19, 2019
Slow milesFast milesTotal Distance
7.0011.0018.00

Workout: Long run (treadmill)

  • Long run / 12:00 pace
  • Conversation Pace / 9:30 pace
  • 1 mi LR / 2 mi CP (repeat for 16 miles)

Brooks Ghost 11 (2nd Pair) Miles: 18.00
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Totals
Slow milesFast milesTotal Distance
18.5218.0036.52
Asics Gel-Nimbus Miles: 12.23Brooks Ghost 11 (2nd Pair) Miles: 24.29
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