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Slow miles | Fast miles | Total Distance | 25.17 | 6.70 | 31.87 |
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Asics Gel-Nimbus Miles: 25.37 | Brooks Ghost 11 Miles: 6.50 |
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Slow miles | Fast miles | Total Distance | 6.36 | 0.00 | 6.36 |
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Workout: Just run
Overall Average Pace: 9:44
Splits:
- 1 mi - 10:52 / 2 mi - 9:39 / 3 mi - 9:44 / 4 mi - 10:17 / 5 mi - 9:28 / 6 mi - 9:07 / 6.36 mi - 8:43
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Asics Gel-Nimbus Miles: 6.36 |
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Slow miles | Fast miles | Total Distance | 1.50 | 3.02 | 4.52 |
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Workout:
- 1.5 mi warm-up / 11:53
- Dynamic warm-up
- 3 mi / 8:34
Splits:
- 1 mi - 8:25 / 2 mi - 8:36 / 3 mi - 8:44
Cross-Training:
- 30 minutes strength training
- 45 minutes spinning
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Asics Gel-Nimbus Miles: 4.52 |
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Slow miles | Fast miles | Total Distance | 6.50 | 0.00 | 6.50 |
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Workout:
- 1.5 mi warm-up / 11:02
- Dynamic warm-up
- 5 mi recovery pace / 10:22
Overall Average Pace: 10:11
Splits:
- 1 mi - 10:34 / 2 mi - 10:19 / 3 mi -9:55 / 4 mi - 10:06 / 5 mi - 10:04
Thoughts:
- Pacing is so difficult. I had to change my coaching function from every 5 minutes to 2 minutes, to 1 minute, then to 30 seconds. It was totally annoying. Until I am able to naturally run these specific paces, I better get used to that coaches voice.
Cross-training:
- 45 minutes spinning
- 30 minutes strength training
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Brooks Ghost 11 Miles: 6.50 |
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Slow miles | Fast miles | Total Distance | 0.00 | 0.00 | 0.00 |
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Cross-training:
- 45 minutes spinning
- 30 minutes weights
- 2 hour hike with the grands - love them so!
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Slow miles | Fast miles | Total Distance | 1.28 | 3.68 | 4.96 |
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Workout:
- Warm-up / 1 - 1.5 mi / 9:57
- Conversation Pace / 3 mi / 9:18 (should have been 9:30)
- 3 strides / 7:32
Splits:
- 1 mi - 9:13 / 2 mi -9:30 / 3 mi - 9:08 / 3.5 mi - 9:32
Cross-training:
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Asics Gel-Nimbus Miles: 4.96 |
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Slow miles | Fast miles | Total Distance | 9.53 | 0.00 | 9.53 |
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Workout: Long Run / Goal Pace / 12:35
- Warm-up / 1.5 mi / 11:58
- Dynamic warm-up / 5 minutes
- 8 mi / 12:09
Splits:
- 1 mi - 11:51 / 2 mi - 12:03 / 3 mi - 11:58 / 4 mi - 12:02 / 5 mi - 12:02 / 6 mi - 12:49 / 7 mi - 12:11 / 8 mi - 12:17
Thoughts:
- It was incredibly hard to force myself to run at this slower pace - not that I am fast by any means.
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Asics Gel-Nimbus Miles: 9.53 |
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Slow miles | Fast miles | Total Distance | 25.17 | 6.70 | 31.87 |
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Asics Gel-Nimbus Miles: 25.37 | Brooks Ghost 11 Miles: 6.50 |
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