KristenRuns

Week starting Dec 15, 2013

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Location:

New York,NY,USA

Member Since:

Nov 19, 2013

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

5K PR = 18:47 (Winter 2014)

10K PR = 39:24 (Fall 2012)

13.1 PR = 1:31:24 (Spring 2014)

Short-Term Running Goals:

1:30 Half Marathon

 

Long-Term Running Goals:

Stay injury free.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Swimming Lifetime Miles: 43450.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.004.000.2524.50
Mirage 3 (Pink) Miles: 24.50
Mon, Dec 16, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Long run/mini progression on ocean beach bike path with most miles at about 8:35, and one mile at 7:10.

This was the hardest run I've done since coming back to running. Contributing was being tired and probably dehydrated and under fueled (woke up at 6 a.m. ET, 6 hour flight from NYC to San Diego).

Next long run will be easier!

Mirage 3 (Pink) Miles: 12.50
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Tue, Dec 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

legs/core weights

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Wed, Dec 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

treadmill with hill intervals. 5 miles @8:30 with 6 x 0.25 at 5.0 incline

Mirage 3 (Pink) Miles: 5.00
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Thu, Dec 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.000.257.00

A cool, misty morning in San Diego...I had the Embarcadero path to myself! Lots of yachts and sailboats in the marinas this morning. I love running on mornings like this!

Tempo Run

Warm up

3 miles at 7:00 pace (goal half marathon pace)

0.25 at 3K pace (simulating a surge to the finish)

Cool down

I had a little bit of trouble finding goal half marathon pace during the first mile of the tempo. But then was able to consistently run the pace in miles 2 and 3. Need to work on honing in on that pace.

I easily completed this run, which is a good sign early in the training cycle.

Mirage 3 (Pink) Miles: 7.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.004.000.2524.50
Mirage 3 (Pink) Miles: 24.50
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