| Location: MA,USA Member Since: Jul 06, 2009 Gender: Female Goal Type: Local Elite Running Accomplishments:
5 miles: 30 min 7/4/09 Hartford Half Marathon: 1:24:34 11/10/2009
Short-Term Running Goals: run a 5 min mile Break 30 min for 5 miles
New Goal: Break 27 minutes for a 5 mile
break 20 min for 5K run 1:30 half marathon New Goal: run a 1:20 half marathon
run sub 3 hour marathon
Long-Term Running Goals: same as above plus stay healthy and happy Personal: college student |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Asics 1130 Lifetime Miles: | 151.90 | | Asics 1140 Lifetime Miles: | 211.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2459.63 | 5100.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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2 mile warmup. 4 mile tempo run at 6:53 min/mile, 1 mile cooldown.
ankle exercises, lifting: butt lifts, scapula pushups, t raises, shoulder raises, plank series, ball work, tricep pushups, pushups against ball, spiderman pushups, wall squat, suitcase crunch, leg circles, banch dips, take your marks, shoulder raises, 1 leg squats, hamstring bent over row, lunges 3x8, step ups, side step ups, roll out |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
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2 mile warm up, 2 miles at 6:55, 1 mile cooldown total: 45
5 minute jump rope, plank, pushups
ankle exercises are as follows. I did not get them from a website, but I used to be a ballet dancer on pointe and these are three of the exercise ballet dancers use to strengthen their feet for pointe shoes.
-trace the alphabet with your foot
-turn your arches.the soles of your foot toward each other and away from each other
-point foot, then slowly uncurl foot and toes so end up with foot flexed and then reverse so slowly curl foot and toes into a poitned position (kinda like picking up a marble with your foot)
-let me know if any of the descriptions dont make sense |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| Lifting: shoulder raises, t raises, ball squat, take your mark, pike pushups, leg circles, plank, ball work, suitcase crunch, spiderman pushups, triceps pushups, butt lifts, hanstring curls, 1 leg squats, ankle exercises, emil leg set, lunges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| 16 miles in 2 hours. Felt great, one of the best long runs i have been on! pace was 7:35 minute mile. Plank, pushups and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| ankle exercises, lifting: lunge set 3x8, emil leg set, 1 leg squats, hamstring pulldowns, ball work, plank set, butt lifts, t raises, shoulder raises, superman pushups, plank ups, tricep pushups, suitcase crunches, leg circles, take your mark, back bows | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| 5.5 miles at about 8 min/mile ankle exercises and lifting
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| OFF |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| lift and run about 7:34 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles and lifting |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 very slow on treadmill (8:10) wow i hate treadmills! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 1:10 at 7:49 min/mile pace. Lifting: lunge set 3x12, emil leg set 3x8, bent over row and 1 leg squats 3x15, pushups 6x15, tricep pushups 3x8, becnh dips and shoulder presses 3x12, tricep curl and fly 3x12, plank and ball work |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles at 7:32 minute mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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9 miles: 1st seven in 7:36, last 2 at 8:00 min mile lifting
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| pool running and 6 mile run (8:15 min mile) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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1.5 hours of spinning
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| off |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 13 miles in 1:42 average pace of 8 min/mile. My running on the road was 7:40 pace while I had to slow down on the dirt trails due to ice and mud. Also did ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles at 8 min mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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8.5 miles in 63 minutes..7:30 min mile pace. ankle exercises swimming 57 minutes : 6 laps crawl, 4 laps pool run, 6 laps crawl, 4 laps interval, 6 laps crawl, 4 laps crawl and kicking
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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7 in 57 minutes. 8:20 pace. Lifting and ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 78 minute run, 10 miles. 7.8 min/mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
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4 slow miles and abs and then got kicked out of the gym after it closed
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 miles in 7:35 min/mile pace (64 minutes) swim: 3x6 crawl, 10 laps crawl. 6 laps with belt, 4 laps without belt time 75 minutes
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| 7.6 miles in 67 minutes. 7:50 min/mile pace and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour on the elliptical swimming: 6 laps crawl, 3 laps pool run, 6 laps crawl, 3 laps no belt, 6 laps crawl, 4 laps no belt, 4 laps swim/kick combo, 3 laps interval, 4 laps swim/kick combo Time: 1:26 min
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 4 miles warmup, 30 minutes, 2 mile repeats with 1 mile rest (6:00 min mile pace) 15 minute jump rope, plank, suitcase crunch leg circles, 2 leg circles 3x12, lunges 3x12 with jump rope, emil leg set, tricep pushups, shoulder raises, pullups, dips, pushups on barbell, ab kicks, bent over row
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles: 3 miles warm up, 2 miles 7:30, 1 mile 8.0, 1 mile slow, 1 mile 8.5, 1 mile cooldown ankle exercises
swimming 50 minutes: 4x6 crawl, 2 laps breaststroke, 2x 4 kicking combo
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 3 miles warmup, 3 miles 7:30, 1 mile 7:15, 1 mile slower buildup, 1 mile buildup to 6 min/mile pace Time 1:12 ankle exercises, plank, abs
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 78 minutes (about 7:50 min mile pace) and ankle exercises. The run had a lot of hills! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2600.00 | 0.00 |
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2x12 crawl, 2x6 kicking, 3 pool run with belt, 3 run without belt, 2x4 kicking and crawl series.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| lifting: 3x10 emil leg set, 15 min jump rope, lunge set, pull ups, pushups, bench dips, tricep pushups, bent over row, fly on bench, ab lifts, plank series run: 6.5 miles in 50 minutes.. progressively speeding up
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| ankle exercises and 10.5 mile run with intervals. Time 1:28 3 mile warmup, 3 miles 7:30, 1 mile fast, 1 mile jog, 1 mile fast, 1.5 miles buildup: .5 mile slow, .8 buildup to 10.0 with .2 cooldown
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| lifting: emil leg set 3x12, lunge set 3x10, pullups, bench dips, pushups, fly on ball, ab pullups, tricep raises run: 10 miles: 3 miles warmup, 3 miles 7:30, 1 mile slower, 3 miles hard, time 1:30
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 3 hours of spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| OFF |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles: 1-3 warmup, 3-5 7:50, 5-6 7:40, 6-7 8 min mile, 7-8 7:30 min/mile lift: emil leg set 3x12 with 7.5 llbs, lunge set 3x12, butt lifts, suitcase crunches, pike pushups 3x8, tricep pushups 3x12, pullups, dips, walk over pushups, 3x12 with 70 llbs, shoulder presses ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 miles of hills. total time 50 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles: 1-3 warmup, 3-5 8 min mile, 5-6 7:30, 6-7 buildup, 8-10 buildup to 7:30 pace ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
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9 miles in the snow. Very cold and slippery but quite an adventure! Time was about 65-70 minutes, maybe about 7:30 min/miles. Also ankle exercises and lift: pullups, and dips with 45 lbs, pike pushups 3x8, pushups on ball 3x12, butt lifts 3x12, sprint crunches, suitcase crunches, leg circles, shoulder raises 3x12, bent over row 3x12 (15lbs), lunge set 3x10 with 7.5 lbs, 15 minutes with jump rope
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
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lift: 15 min jump rope, butt lifts, plank, abs work on ball, emil leg set, lunge set, pull ups, dips, interval pushups, pushups on ball, back supermans, inverted row, suitcase crunches, leg circles 3x12, 7.5 lbs ankle exercises run: 8 miles in about 1:03about 7:45 min/mile pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hours spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles in 57 minutes so about a 8 min mile pace. ankle exercises. Felt very sore after spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| swim: 90 minutes. 3 laps pool run warmup, 4 laps no belt, 3 laps with belt, 4 interval laps 6 laps crawl, 1x3 kicking laps, 6 laps crawl, 1x3 laps kicking, 6 laps crawl
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 1-3 miles warm up, 3-5 8 minute mile, 6-10 intervals with minute miles. ankle exercises lift: emil leg set, lunge set, pullups, dips, pushups, tricep pushups, pushups on ball, bent over row, crunches. leg circles, sprint situps, ab work, plank, back supermans
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| ankle exercises, 1 hour pool run: 4 lap warm up, 4 laps no belt, 4 laps with belt, 4 laps 30 second intervals run: 8 miles. warm up with constant at 7:30 min/mile pace
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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7 miles am: 2 miles warmup, 5 miles at 7:30 or so ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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1.5 hour pool run, lift
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1.5 hour rollerblade |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1.5 hour rollerblade |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1:30 swim |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 90 minute swim: 6 laps crawl, 4 laps pool run X 3. 3 IMS, 3 laps kicking, 2 laps hard crawl ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes elliptical. 75 minute pool run: |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1:42 minute pool run. 3 sets of 4 laps of kicking, 4 laps pool run, 3 sets of advertisers 30 minutes elliptical and ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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1:15 hour pool run. 1 hour elliptical
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2.5 hours spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| swimming 1.5 hours |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 68 min. slight soreness in achilles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour elliptical, 1 hour swimming |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| achilles still sore so more pool running. Ankle exercises. 1 hour elliptical, 1 hour pool running: 9 laps no belt (continuous), 4 laps kicking intervals, 8 laps 30 sec intervals with belt |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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1:45 pool run. 9 laps no belt, 6 laps kicking, 6 laps crawl, 1 IM, 6 laps crawl, IM, 8 laps of interval with belt
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1:20 pool run. 12 laps no belt, alternating side to side with interval, 6 laps kicking, 5 laps no belt with intervals |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 1:15 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 mile in 1:15. Averaging about 8:10 min pace. Also did ankle exercises, plank and 4x20 pushups. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1:30 swimming and pool running. 9 laps of pool running with no belt. 8 laps kicking with 3 easy. 5 laps pool running, 8 laps kicking. ankle exercises
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
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ankle exercises. Lift: 3x6 with 8 lbs, t raises, shoulder presses, back butterfly, pike pushups, bench dips on ball, pushups on ball, butt raises, plank, hamstring on ball, bent over row (12), lunge with tricep raise, wood chop side lunge, 1 leg squat with leg on chair.Body weight step up on chair, side lunge. 1:30 pool running. 10 laps no belt, 1 easy kickboard, 4 laps no belt interval, 1 lap easy, 4 laps interval, 1 lap easy, 4 laps no belt, 1 lap easy, 3 laps interval kicking
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 12 miles in 90 minutes. Average 7:30 minute mile pace. stretch, roll out and ab work. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| snowboarding |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| about 8 miles in 60 minutes. About 7:30 minute mile pace. Ankle exercises, plank and hamstring work on ball. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| about 10 miles in 1:10 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
2 hour rollerblade
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2 hour spin class and tennis |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 1:15 and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
60 minute swim: 3x6 laps crawl, 4 laps kicking interval, 6 laps crawl, 4 laps kicking interval, 2 laps breast kick/butterfly, 6 laps crawl, 3X IM laps ankle exercises, 7 mile run
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
1 hour elliptical, plank, 4x25 pushups, ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| about 10.5-11 miles in 80 minutes. Ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| 12.5 mile run. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour bike ride, kettlebell class. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles at about an 8 min/mile pace. Ankle exercises. Feeling tired and slow today, but nice to get out for a run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1.5 hour pool run: 10 laps no belt, 10 laps, interval, 1 easy kick, 2x4 kicking intervals, warm down, 2 minutes, treading water ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 70 minutes or about 7:45 minute miles. Ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1:30 pool running: 10 laps no belt, 8 laps kicking, 1 lap easy, 4 laps kicking, 1 lap easy, 1 pool run, 4 interval laps, 3x4 of treading water, butterfly kick, only arms, kicking 1 minute each |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| 11.5 mile run plus 8x100 yard strides. ran the miles in about 80 minutes averaging a low 7 minute mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| about 8.5 miles in 65 minutes. ankle exercises. stretch. Lift: plank, ball work, 4x25 pushups. 3x15 pushups on ball, bench dips on ball, butt lifts, pike pushups, 2 leg squats on ball, 1 leg squats on bosu ball, tricep pullups and bent over rows, shoulder presses, side lunges, one leg on bench, pulsing squats, backwards lunges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8 miles in 60 minutes about 7.5 minute miles. .5 miles of 4x75 meter strides. ankle exercises and stretch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| 1 hour 27 minutes of running. 3.5 miles plus 9 miles. ankle exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 75 minutes of pool run: 2x5 no belt, 1x 6 no belt, 3 easy laps, 3 laps long interval, 2x1 minute each of exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 easy miles in about 90 minutes. about 8 min/mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 55 minutes of pool running. easy day, but feeling tired. 6 laps of entire pool with 3x1 minutes set of target exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 miles in 60 minutes. about 7:15 min mile pace. lift: plank, ball work, push ups, ball dips, butt raises, tricep pushups, pushups on ball, opposite sprint pullups, 2 leg ball squats, 1 leg on bosu ball, tricep pull ups and hamstring curls, shoulder presses, long set with 5 lb |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| just over 6 miles in about 8 min mile pace. ankle exercises. lift: 15 minute warmup, plank, ball work, supermans on ball, squats against wall, bw lunges and squats, emil leg lifts, 3 pullups and bench dips, walk over pushups, tricep pushups
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 ish miles in 60 minutes on a trail. This is an estimate, because I have no idea how long I ran for |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2:15 of rollerblading. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles really slow- 8 min mile pace. I was very sore from yesterday |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| off |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 4 mile warmup, lift: plank, ball work, lunge series with 8 lb med ball, emil leg set, pullup series with 45 lbs and 10 reps, walk over pushup 8 total, 4x25 pushups, shoulder raises, superman, 3x12 ab raises 8 miles easy7: 50 min/mile pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| between 8.5 and 9 miles, at about 7:15 average pace. stretch and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
|
7.5 miles in about 57 minutes. About 7:40 min mile overall. Last 1.5 mile run at 6:15 pace. ankle exercises, stretch and lift: ball work, plank, supermans, pushups (4x25), butt lifts, assisted pullups and bench dips (10) with 45 lbs, walk over pushups (10), box jumps alternating with step over lunges (6 each leg), side lunges, 3x10 lunge sets with 8 lb medicine ball
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 62 minutes which is about 7:45 minute miles. roll out, stretch and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 3 mile warmup, 2 1 mile repeats time: 6:28, 6:19, with jogging 400 in between. 2 400 meter runs: 80 seconds each. then 2 laps running sides, jogging shorts with jogging laps in between. 2 mile cooldown. The mile repeats were slower than I wanted, but this is the first time I have done speedwork in a while, so hopefully will improve with time. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles. 1st 2 miles in 13:46 minutes 7:12 minute miles, 7:51 (approx) , 7:37, 7:07, 10:58 (1.5 miles about 7 min miles), 23:24 (3.5 miles about 7:10 minute mile) and stretch |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
|
6 easy miles at 8 min pace. recovery day lift: plank, ball work, ankle exercises, 4x25 pushups, 3x15 tricep pushups, 3x12 one leg squats on bosu ball, 2 leg squats, butt lifts on ball, pullups and bench dips 3x8, walk over pushups 3x5, shoulder presses 3x12, lunge set with 8 lb medicine ball, emil leg set with step up thing 3x8.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| ankle exercises, run 8 miles (about 7:50 min pace) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| about 6.5 ish miles in 47 minutes (slow in the beginning, but sped up to about 7:20 minute mile average). ankle exercises, 30 minutes elliptical, plank, 5x25 pushups, 4x15 minute pushups |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles (about) in 70 minutes so about 7:40 ish min/mile pace. Ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| about 6.5 miles in 54 minutes (recovery run). Pace was about 8:15 or so. Roll out and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
90 minute swim/pool run: 35 minute crawl (14 laps), 40 minutes (2x5 interval crawl), 2 laps interval pool run, ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| ankle exercises and 11.5 miles in 1:27 minutes about 7:35 minute miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 64 minute run of about 8.5 miles so about 7:30 minute mile pace. Ankle exercises. Did some short pickups while I was heading back at the end of the run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles in 57 minutes (about 8 min mile) ankle exercises and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
| 7.5 mile warmup/cooldown. 1x2 mile repeat 12:09, 1 x800 2:59, 2x200, |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 60 minutes. averaging about 7:50 min mile pace. recovery day. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 mile tempo ish run. 1st 2 miles at 7:30 min mile pace, next 2 miles at 7:17 min mile pace, 2 miles at 7:40 pace, 1 mile at 7 min mile pace, last mile at 7:30 min mile pace. Stretching, roll out and ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| 12.5 miles in 96 minutes. average pace 7:44. Seemed to hit a wall at the end and slowed down alot. first 9 miles where at 7:20 ish pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| easy run, about- (a little under) 7.5 in 54 minutes. about 7:35 ish pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 54.5 minutes and 7 mile run in about 7:45 min/mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
track workout: 200 (36), 400 (1.21), 800 (2.53), 1200 (4.30), 800 (2.56), 400 (1.21), 200 (36) each with 400 jog in between (4 miles total) plus warm up and cooldown. Felt good to do a track workout, I definitely need to get my speed back to where it was, but my endurance was good because I was hitting very consistent times on the buildup and way down.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in just over an hour (66 minutes) so about a 7:30 min mile pace. ankle exercises and roll out |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 7:45 min mile pace in 63 minutes (mileage a little shaky on exact distance). Lift: ball work, plank, each for 1 minute 3 times (mountain climber twist, plank delt pushup, abs x exercise, isolater crunches, flippers, butt lifts, inchworm pushups, 4x25 pushups), 3 x12 eac of following exercise bent over row with tricep pull (7.5 lbs), squat with shoulder raise (5 lbs), side to side lunger over bosu ball, with yellow med ball woodchopper side lunge, walking front lunge with twist, back lunge holding ball horizontally and switching legs, and 2 curtsy lunges plus stretching
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| easy 8.5 mile run and ankle exercises. Feeling quite sore after lifting weights for the first time in a while yesterday. Time 70 minutes so averages about 8:10 min/mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| easy run of 7.5 min miles at 8 min pace (about 60 minutes). Wanted to keep going, but wanted to make sure it was an easy day, so I kept it relatively short. Ankle exercises. still a little sore from lifting on Friday and I realized that a ran a lot higher mileage last week than I planned. oops. so wanted to make sure I have a lower mileage week this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| about 9.5 miles in 68 minutes so about 7:15 min mile pace. Ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| decided to add a day of pool running: 4 laps of warm up (long pool so maybe 50 yd long), then 8 laps of interval running, 1 lap normal pool running and 1 lap crawl to end. Time: 1:30 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| 9.5 miles in about 1:13. Averaged about 7:40 min/mile pace i think. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.13 | 0.00 | 0.00 |
| 12.13 miles in 1:28... feeling great on a long run, so decided to pick up the pace a little bit. Averaged 7:!5 min/mile pace and very happy about how i felt after. I think this means that I am definitely improving my half marathon time and should pick a race to enter soon. Also did ankle exercises, plank and 4x25 pushups with stretching.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| about 6.5 miles on trails (unsure of distance). Time was 49 minutes. nice easy run because I am sore from yesterday! Also did yoga, some stretching and ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| about 8 miles on trails in 50 minutes. 6:15 minute mile pace I think
1:15 hour yoga, ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| about of 8.5 miles on sidewalk (i think) in 61 minutes. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 56 minutes... recovery run at about 8 min mile pace. ankle exercise. on sidewalk with 1.5 miles on dirt |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 miles (about) in 83 minutes so averaged about 7:30 minute miles., ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| 6 miles in 45 minutes at 7.5 minute miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles at probably 7:45 min mile pace in 62 minutes. Ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
|
6.5 miles in 45 minutes and ankle exercises. 6 min mile pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 9 miles in 54 minutes (6 min mile pace) with 1 mile slow at end. also did ankle exercises and 1 hour yoga |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| about 8 miles easy. about 7.5 min/mile. ankle exercises and 1.5 hour yoga |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 80 minute very easy 9 mile run (about) at about 8:30 minute mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| about 12 miles in 88 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles on trails |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 68 minutes about 8.5 miles about 7:45 minute mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles about in 54 minutes about 7:45 minute miles. ankle exercises. 1:15 hour of yoga |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| about 11 miles in 81 minutes (just under 7:30 min mile pace). light yoga in the morning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| just over 7.5 miles in 61 minutes so about 8 min mile pace. Yoga in the morning and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 miles in 63 minutes, ankle exercise. about 7:30 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
pool run: 87 minutes: 4 laps regular, 4 laps short interval, 4 laps long interval, 2 laps crawl
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 135 minutes rollerblading |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 135 minutes roller blading |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| ankle exercises, 80 minutes pool run. 4 laps pool run, 4 laps crawl, 4 laps interval crawl, 4 laps short interval pool run, 2 laps interval crawl. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour yoga, ankle exercises 61 minutes swim: 10 laps crawl, 2 IM's with double butterfly, 4 laps crawl, 1 lap interval pool running
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 90 minutes pool running: 4 laps regular, 4 laps slow intervals, 4 laps fast intervals, 3x 3 min treading exercises (no arms, no legs, butterfly kick) ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour yoga, ankle exercises, 1 hour swim (4x 1 lap regular pool run, 1 lap intervals), 1 lap crawl, 3 laps interval of crawl |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
ankle exercises, 90 minutes swimming/pool run: 10 laps crawl, 5 laps (l length hard, half length hard, 1/2 length easy), 5 laps ( half lap butterfly, half lap breastroke), 3x (treading water, no arms, no legs, butterfly kick), 1 lap regular pool run, 3 laps interval pool run
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles in 60 minutes (so about 8 min- just over 8 min mile pace). ankle exercises, 30 minutes of zumba class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| almost 8 miles in about 60 minutes so about 7:40 min mile pace. Zumba class and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
65 minutes pool run: 3 laps regular, 6 laps interval, 4 sets of pool exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| ankle exercises, 1 hour yoga, 83 minutes pool run: 3 laps regular, 4 sets of exercises, 3x 1 lap easy, 1 lap interval, 2 laps long intervals |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.75 | 0.00 | 0.00 |
| 9.75 mile run plus 8 minute cool down. Run was in 73 minutes so just about 7:30 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.75 | 0.00 | 0.00 |
| 9.75 mile run in 73 minutes also at 7:30 min mile pace, ankle exercises, 1 hour zumba class. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
1 hour yoga, ankle exercises, 80 minutes pool running: 2 laps warm up, 1 lap long interval, 1 lap normal, 1 lap normal, 1 lap long interval, 2x (1 lap short interval, 1 lap normal, 1 lap long interval)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 62 minute 8 mile run, ankle exercises, class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| zumba class, 62 minute 8 mile run, 7:45 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 68 minutes or about 7:30 minute miles. also ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
90 minutes pool run: 2 laps warmup, 2 x (1 long interval, 1 easy), 2x ( 2 interval, 1 easy), 4 sets of exercises and ankle exercises:
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles very easy but ended up running them in 53 minutes, about 7:35 min mile pace which was faster than i thought i was going. Felt very sore and it was extremely HUMID so not an easy run and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 90 minutes pool run: 2 laps warm up, 3x(1 long interval, 1 easy), 2 short interval, 1 easy, 2 medium interval, 4 laps crawl. Ankle exercises and roll out
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 67 minutes about 7:20 pace, ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
|
ankle exercises, 9 miles in 65 minutes or just under 7:15 min mile pace, 1 hour of light weights
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| zumba class, ankle exercises, 7 mile run in 50 minutes (about 7:10 min mile pace) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 64 minutes about 8 min mile pace (EXTREMELY HOT AND HUMID OUT) and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| ankle exercises, 90 minutes pool run: 2 warm up, 3x(1 long interval, 1 easy), 3x(2 interval) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles and ankle exercises in 67 minutes or just under 7:30 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| pool run: 90 minutes: 2 laps warm up, 3x (1 long interval, 1 short), 2x 3 laps interval, ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 miles in 81 minutes or about 7:20 min mile pace. 6 miles on pavement, 5 on grass. Wonderful run! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| rollerbalding |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.50 | 0.00 | 0.00 |
| about 9.5 miles in 75 minutes. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| rollerblading |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes so about 7:25 min mile pace. Ankle exercises and zumba class. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in about 69 minutes so just over 7:30 minute mile pace. also ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 61 minutes or 7:36 min mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
90 minutes pool running: 2 laps warmup, 2 x 2 laps long interval 1 easy, 5 laps short interval, 2 laps swimming
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 59 minutes or just under 7:15 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 2:30 hour bike ride. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
about 59 minute 8 mile run (about 7:25 pace) and ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 60 minutes so just under 7:30 min mile pace, zumba class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 67 minutes so just under 7:30 minute mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 90 minutes pool running: 2 laps warmup, 4x(2 intervals, 1 easy), but last one swam 2 laps instead. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 72 minutes or about 7:12 minute mile pace and ankle exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 58 minutes so just over 7:15 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| zumba class, about 72 minutes of swimming: 12 laps crawl easy, 2 x 8 interval crawl laps, 2 easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 51 minutes or about 7:20 min mile pace... very tired, felt sore, so easy run. stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 59 minutes so about 7:24 min mile pace. Sore, but not as sore as yesterday. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
90 minutes pool run: 2 warm up, 4x 3 intervals, 1 rest. 3 sets with long intervals, 1 set with short
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
|
9 miles in 67 minutes or about 7:25 min mile pace. stretching and 1 hour spinning class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 68 minutes or just over 7:30 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles (I have no idea, but probably about this number), in 61 minutes, stretching, ankle exercises, slim sculpt class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| feeling tired. Easy 7 miles in 53 minutes so maybe 7:35 min mile pace. ankle exercises and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 66 minutes or about 7:20 min mile pace. fusion class in the morning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
90 minutes pool run: 3 warmup, 3x 2 short intervals, 1 easy, and 2 long intervals at end
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 61 minutes so about 7:40 min mile pace. Feeling a little tired today, so took it easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles just under 7:30 pace. still a little sore, but im not sure from what. afternoon spinning class and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 67 at just under 7:30 pace. stretching. Did not feel sore today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 2 classes: slim sculpt and fat burning fusion. 7 miles in 51 minutes so about 7:18 min mile pace. Stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
Zumba morning class, stretching, ankle exercises. Feeling sore from yesterday. very slow 8 mile run in 64 minutes (8 min mile pace). Stomach felt very upset after the run (i think it was from drinking coffee this morning, which I usually never do)
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 2500.00 | 0.00 |
| 75 minutes of swimming: 2x6 laps buildup, 3x4 intervals of crawl, 1 fast interval to finish 25 laps total of an olympic size pool so 2500 m
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| about 9 miles in 69 minutes so just under 7:40 min mile pace. Zumba class tonight. I don't know why I ran so slow today... I felt like I was going faster but oh well :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
|
9 miles in 66 minutes so about 7:23 min mile pace, stretching and ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 59 minutes so about 7:25 min mile pace (not exact) also did 8 short sprinting pickups at the end. Spinning class (1 hour) and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 59 minutes or about 7:23 min mile pace. Stretching and ankle exercises. Felt a little sore at the beginning from spinning yesterday, but felt wonderful at the end... I love running :) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| fat burning fusion class, and a long relaxing and slow 10 miles in 78 minutes so about 7:48 min mile pace. stretching and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at a 7:15 min mile pace (about) so in 50 minutes plus ankle exercises, stretching and a morning zumba class. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Still feeling sore. easy 7 miles in just under 53 minutes so just under 7:35 min mile pace. ankle exercises and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 64.5 minutes so about 7:11 min mile pace. Was feeling great on the run! It seems that cross training and dropping my mileage has definitely made me faster.
Stretching and ankle exercises plus an evening zumba class.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| track workout: 30 minute warmup (3 miles), 2 laps of strides and some dynamic stretching, 2400m run in 8:51, 1 mile of 400 meter floats (16 minutes) , 2X 400 in (80 seconds and 83 with 400 meter jog in between), 18 minute cool down (1.5 miles)
I tried to use my 2400m meter to calculate VO2 max, which would be 442.5 because I averaged 88.5 s a lap? Stretching and ankle exercises. It felt really good to be doing a track workout again. I was doing a lot of strides because I was focusing on getting my sprinting form back to where it was (it was a little sloppy).
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
easy 8 miles in 59 minutes so about 7:20 min mile pace. stretching, ankle exercises and 1 hour spinning class.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 59 minutes plus 4 100m pickups at the end. about 7:23 min mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 miles in about 7:18 min mile pace.. felt great and very strong. also fbf class in the morning as well as stretching. I have become much more conscientious about cooling down with a walk and dynamic stretches at the end of a run, so I will see tomorrow if I feel like that helped me recover more rapidly. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52.5 minutes or 7:30 min mile pace. Zumba class. cooldown with dynamic stretching (which seems to really help my body recover faster) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| Hill workout- started intorducing light hill repeats to gradually build up to more intense. 6 repeats of a low grade hill (about .6 miles) that is made up of 2 parts (hill then flat then hill) it took about 4-5 minutes to run up and then down. Total time about 27 minutes and mileage was 3.6 miles. plus 6.5 other miles (run to and back from hill) so about 10 miles total (VERY INEXACT MILEAGE which is why I keep typing "about"). Total time was 75 minutes and then I did a 15 minute cool down of running drills, dynamic stretching and a cooldown walk. Overall pace was probably 7:15-20 on the run to the hill and then slower while I was doing the hill repeats. Stretching- I have noticed a big difference in my recovery when I cooldown with dynamic stretches so I plan to continue this trend.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.25 | 0.00 | 0.00 |
| 1 hour yoga, 2.25 miles on trail plus 5 miles to/from trail on hills. Definitely a more intense run than anticipated, especially since I was planning an easy run, and hadn't run on significantly difficult trails recently and the route to the trail was very hilly! 19 (about 7:30 min mile pace) minutes for 2.5 miles to trail, 10:45 min of 1st trail loop and 10:34 for second loop (each about 1.1 miles according to trail map) and then 17:53 (almost 7 min mile pace) back home for a total of 58:24. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| about 7.5 miles in 60 minutes so about 8 minute miles. Felt very sore after yesteryday! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 30 minute warmup. cooldown and warmup jog totaled 5 miles
32 minutes of hill intervals. I am replacing track intervals with hill intervals for the next two weeks because I do not have access to a track, but there are lots of hills. In this case, the total hill was about 1 mile and I did 5 repeats. It took 2-3 minutes to run up the hill (a steep and quite long one) and then about 4 minutes to jog down and around the culdesac. so about 5 miles total of running on the hill repeats. then 9 minute jog back, plus 20 minutes of cooldown including walking plus 10 minutes of dynamic stretching and running drills. in the morning 1.5 hours yoga plus ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| although I recovered well from yesterday's hard workout because of all the stretching and cooling down, I felt very slow this morning on my easy run. I did 2 miles on pavement and 4.5 on trail (very rocky and twisty). The run felt wonderful, but my body is definitely feeling that I had a good workout yesterday. The run took 60 minutes and the mileage is inexact. I was running about 9 min miles according to the calculator, but I don't know how exact that is. Cooldown with 10 min walk and then 10 min of dynamic stretching plus ankle exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.50 | 0.00 | 0.00 |
| 78 min run about 10.5 miles total: 21. 49 (7:20 min mile pace), 18.22 (7:20 min mile pace), 18:02 (7:12 min mile pace), 20 unknown pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.25 | 0.00 | 0.00 |
| fast long run of 12.25 in 87 minutes and 40 seconds. that is about 7:10 min miles. Stretching and ankle exercises. Felt great on the run and was very comfortable with the speed |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| about 7.5 miles in 58 minutes or about 7:45 min mile pace. Cooldown with some dynamic stretching and 1 hour yoga and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| track workout: 30 minutes warmup, 800 meters of strides
800 (2.59), 2x 1000 with a surge of middle 200 (3.56, 4.01), 2x800 (3.10, 3.08), 1x400 (87) all with 200 rest. Times were extremely slow, but it was sleeting out and the track was flooding, which I attribute to some of slowness. I felt good but this was first track workout done in a while
20 min cooldown
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| about 8.25-8.5 miles in 62 minutes so about an easy 7:30 min mile pace. 75 minutes of yoga and injury prevention exercises. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill workout: 35 min warmup. 5 sets of hills (2 minutes up the hill, 4:30 minute cooldown), 8 min jog. 20 minutes of cooldown and leg drills with dynamic stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 61 minutes.about 7:35 min mile pace. 20 minute cooldown with leg drills and dynamic stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes so just under 7:30 min mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| 12 miles in 92 minutes so about 7:45 min mile pace. stretching and ankle exercises. Had an upset stomach so was running very slowly and ended up only doing 12 miles instead of the 16 mile run I planned. What are some good tips for dealing with running on an upset stomach? I am not sure exactly what caused the feeling today, maybe I ate too close to the run? |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 53 minutes so about 7:30 min mile pace plus ankle exercises. 20 minute cooldown with 10 minutes dynamic stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| track workout: 33 minute warmup jog (1.75 miles plus 1.5 miles), 800 meters of strides, dynamic stretching
1200 (4.34), 3x 800 (2.59, 3.01, 3.02), 2x400 (1.24, 1.23), 2x200 (37, 36) all with 200 (8 times) rest
14 minute cooldown jog (1.75 miles)
roll out, ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| about 7 miles in 53 minutes so about 7:30 min mile pace. ankle exercises, lifting: 15 min elliptical warmup, pushups on ball, sit ups on ball alternate 3x15, plank sequence, hamstrings on ball, 4x15 pushups, 3x15 1 leg squats, 3x12 side squats, curtsy squats, front squats with one leg on bosu, 3x15 2 leg squats on bosu, 4x15 supermans
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
|
30 minute warmup, 31 minutes of hill repeats, 15 minute cooldown jog. I have no idea how many miles this is so I gave myself 10 miles because that is how long my last hill workout was. 76 minute run total
ankle exercises, roll out
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 53 minutes so about 7:30 min miles. 10 min cooldown and 10 minutes of dynamic stretching and leg drills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
|
10 miles in 75 minutes or a nice easy run at 7:30 min mile pace. ankle exercises and 10 minutes of cooldown plus 10 minutes of dynamic stretching
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.50 | 0.00 | 0.00 |
| easy 5.5 to 6 mile run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Stratton Faxon 20k (12.5 Miles) 01:23:57, Place overall: 213 | | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
|
40:46 10 K split and 6:46 min mile pace.
I was extremely disappointed in my performance. I was recovering from a bout of strep throat, but that is not a good excuse. I felt great during the first 3 miles, hitting 6 min mile pace exactly. Then for miles 4-8, I felt extremely fatigued in my muscles, especially quads. I slowed down substantially and ruined my split time. During the last 4 miles I caught a second win dand finished strong, but the extreme muscle fatigue during the middle really hindered my performance. My last half marathon race was run in 6:23 min mile splits, and I dropped 23 seconds per minute mile. I decided to race this at the last minute as a benchmark performance for my half marathon approaching in the fall, and I think this means I really need to work on the middle distance of the race and getting stronger. I also need to pace myself a lot better so I don't burn out at the beginning. This performance will serve as a kick in the butt to motivate me to be more conscientious of pacing during my next race. Does anyone have any tips on workouts that help improve the middle third of the race?
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
off. yoga class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes of swimming, 30 minutes elliptical, 15 minutes rowing machine and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour elliptical, plank series, 4x pushups and situps on ball, 3x10 pullups and dips |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 7:30 min miles, 53 minutes. Also 15 min jump rope (50 seconds on, 10 rest), 30 min on elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles in 68 or about 7:30 min miles. Cooldown with leg drills. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.50 | 0.00 | 0.00 |
| 8.5 easy miles at about 8 min mile pace.. 69 minutes total. Was going to do a hill workout, but muscles felt very tight and tired, so did an easy run instead. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 35 minutes warmup, 30 minutes of hills (2 minutes run up the hill, 3 min run back down, so 6 repeats of the hill), plus 17 min cooldown and stretching. Ankle exercises. total time: 77 minutes and mileage is a guess |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 58 minutes so about 7:15 minute miles. 15 minutes on elliptical, 15 minutes jump rope, 2 sets of squats, plank set, 3x15 pushups, 4x25 situps and push ups
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| track workout: 27 minute warmup, dynamic stretching and leg drills, 800 m of strides, 3x1 mile repeats in 6:11, 6:16 and 6:33 with a lap of jogging in between. 15 minute cooldown plus stretching. I felt like my muscles got tired very quickly, and was running a lot slower than usual. I guess this maybe because I am still sick and am still getting back into track workout shape. I can't expect myself to run the same times, I need to build up. Holding a pace for long repeats seems to be an important and necessary workout for me, so I plan on repeating this workout soon. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes or about 7:25 min mile pace. nice and relaxing run. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill workout: 20 minute warmup, 17.35 minutes up hill, 15.21 minutes downhill (5 miles total), cooldown with dynamic stretching, 22 minute cooldown, ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 easy miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| 23 mile long run at 7:20 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| easy 7 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| very very slow 8 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| track workout: 37 minute warm up, 9:43s 2400m, 6:10s 1600m, 2x400 in 82 and 82 seconds. 15 minute cooldown plus 1 mile of strides |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles very slow 7:40 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles at 7:15 ish pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at easy 7:30 pace. Also lifted for i hour: 15 min warm up, 10 min jump rope, 3 series lunge set, 4 sets of planks, pushups and stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 39 minute warmup including 1 mile of strides, and 10 min of dynamic leg drills: 1600 m in 6:06, 400 meter jog (3:52 rest), 1600 m in 6:04, (3:47 rest), 2 x 400 m (83, 81 s ) with 200 m jog rest, 800 m in 2:59, 14 minute cooldown. I am finally getting closer to my normal times. I was surprised how much stronger I felt running now that I am more rested and not as sick as I was for the past several weeks. I think key will be getting healthy and staying rested and ensuring my stress from job/school does not affect my recovery.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| easy 8 miles in 64 minutes so 8 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 23 minute warmup, 16.37 up hill tempo run, 17:03 run down, 16 minute cooldown, roll out and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes 1 hour lifting: 20 minutes jump rope, 3 sets of leg lunges, plank, pushups, hip flexor, ball work |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 62 minutes so about 7:45 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 77 minutes so about 7:45 min mile pace. also ankle exercises. no sleep last night so i really need to recover. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| easy 8 mile run |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 21 minute warm up, 19:45 up hill, 13:12 downhill, 21 minute cooldown. (33 minutes hard temp). |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| easy 7 in 51 minutes plus lifting: 20 min jump rope, abs, ball work, 1 set lunges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| easy 7 miles in 52 in 7:20 pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| easy 5 mile run, stretching and leg exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
IMG Hartford Half Marathon (13.1 Miles) 01:26:03, Place overall: 8, Place in age division: 3 | | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
I came in 8th in female half marathon with 39.37 6 mile 6:37 net pace, and 1.26.02 6:34 net pace. Although this was 3 minute sslower than last year, I was happy with my performance because I had been sick the week before and unable to get sleep due to school obligations. I also worked on pacing myself better, and held back for the first 10 miles of the pace. I know I can push myself harder on the next race, so I will pace myself again but slightly faster which will help cut down on the time. After the race I felt great and was not sore at all!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour on the elliptical, 30 minutes (10 laps) of pool running |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 hour on elliptical, lifting session |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles and 1 hour lifting: 10 minutes elliptical, 20 min jump rope, plank, pushups, 2x3 sets of lunges |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| long run: 11 miles in 81 minutes or 7:21 minute mile pace! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| easy 7 miles in 7:30 minute mile pace or 51 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 61 minutes or 7:35 min mile pace and ankle exercises. Feeling very fluish :( |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
7 miles in 49 minutes. 1 hour spinning class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles easy |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 21 minute warmup, 17.11 uphill, 15.17 down, (32.28) 21 minute cooldown, dynamic stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles plus 20 min jump rope, ball work, single leg squats, pushups, ab work |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 easy miles in 83 minutes so about 7:30 minute miles. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles at 7:30 min mile pace.. 60 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles at just under 7:30 pace. ankle exercises and running drills |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Race: |
Louisa May Alcott 10K 00:40:23, Place overall: 1 | | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 10k race. 6:30 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 45 minutes on elliptical, 45 minutes pool running: 5 half laps, 3x (2 laps interval, 1 lap easy) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 11 miles in 79 minutes or 7:11 min mile pace. 10 minute cool down. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes, 50 minutes of pool running: 5 laps warmup, 8 laps interval, 1 lap cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hillworkout: 23 minute warmup, 34.48 minutes up and down hill, 22 minutes warmdown with dynamic stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 60 minutes or 7:30 min miles. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| spinning class, 55 minutes run about 7 miles
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles run, 50 minutes so about 7:09 min pace. spinning class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 60 minutes (7:30 pace). Lifting: 20 minutes jump rope, 15 min elliptical, abs, ball work, pushups, lunges
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles: 22 minutes warm up, 33.38 minutes tempo up hill, 22 minutes cooldown, light dynamic stretching. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| tired. 8 miles very slow at 7:45 min pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
7 miles very slow at 7:55 minute mile pace. I have not had a chance to catch up on sleep, so Im exhausted
also 30 minutes elliptical, plank exercises, pushups, 25 minutes jump rope
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| ankle exercises, 3 mile warmup, 1 mile strides, 2x1 mile (5:48, 3.30 jog, 6, 3.54 jog), 1X800 (2.57), 1X400 (80 minutes), with 400 jog, 1.75 miles cooldown: 80 minutes total |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 slow miles (54 minutes, 7:45 min mile pace) plus 1 hour of spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles 7:40 pace plus 1.5 hours of spinning |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in 7:30. Snowed so very slushy and slippery on the ground. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 20 minutes warm up, 32:06 tempo run up and down the hill, 21 minute cooldown. 5 miles total |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes (7:40 min mile), 25 minutes jump rope, 30 minute jump rope |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 30 minute warmup, 4:27 minute 1200, 85 minute 400, 3:25 minute off (400 jog) , 4:26 minute 1200, 89 minute 400 (400 jog), 3:34 minute rest, 6:01 minute 1600, 4:15 off, 4X 200 (39, 39, 38, 37), 24 minute cooldown ankle exercises, 5, 3.5 miles, 1.5 cooldown= 10 miles total
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes about 7:20 min mile pace, 6X5 sets of jump roping, 30 minutes on elliptical |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| Spinning class, 52 minutes about 7:20 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
7 miles in 52 minutes (7:20 pace) , 1 hour spinning class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at about 7:20 min mile pace. ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 21 minute warmup, 33:22 up/down hill, 22 minute cooldown plus dynamic stretching |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes about 7:20 min mile pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles track workout, 30 minute warmup, 800 meters strides, 7.34 2000m, 57 rest, 3.41 1000m, 1.03 rest, 3.45 1000m, 2.56 800m, 2.56 800m, 1.25 400m, 3.03 800m, 1 minute rest, 3.01 800m, 2X200, 26 minute cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes. 30 minutes jump rope, 30 minutes elliptical, 4x2 minutes abs
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 73 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles slow miles in 69 minutes... upset stomach |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
about 8 miles in 61 minutes. ankle exercises. Self lifting, plank
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| 10 miles hill workout: 30 minute warmup, 4Xsmall hill (5.49, 4.11 rest, 1.54 hill, 4.37 rest, 1.57 hill, 4.39 rest, 2 hill) 2x large hill (2.42 rest, 3.30 hill, 2.48 rest, 3.35 hill), 22 minute cooldown 5 ish easy P.M. miles, 42 minutes ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 10 miles in 75 minutes about 7:30 minute mile pace. very sore quads, ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
|
1.5 hour spinning class. self lifting 3x12, hip exercises, 4x ab exercises, 30 minutes jump rope
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| fartlek workout: 31 minute warmup, 6.31 hard, 3.23 easy, 7.14 hard, 3.13 easy, 7.57 hard, 3.37 easy, 8.54 hard, 15 minutes cooldown. unclear mileage maybe 10 miles |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 14.50 | 0.00 | 0.00 |
|
14.5 miles in 1:47 minutes. about 7:15 minute pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill workout: 22 minute warmup, 33 minute tempo run up/down hill, 25 minutes cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 52 minutes 25 minutes elliptical, 30 minutes jumprope, self lifting program 3x12
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 30 minute warmup including 1 mile of strides, 17 minute tempo run (about 2.5 miles very unsure), 5 min break, 9.54 tempo run (1.5 miles- about 6:30 pace) , 24 minute cooldown. 5 miles warmup, cooldown, 1 mile jog, 4 miles tempo run, 1 mile strides
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in about 52 so about 7:20 min mile pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at about 7:30 pace, spinning class 1 hour |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles at just under 7:30 pace, 1 hour spinning class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
8 miles just under 7:30 pace
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 21 minute warmup, 32.40 up/down hill (tempo pace), 21 minute cooldown, ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 52 minutes so about 7:25 ish pace |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.50 | 0.00 | 0.00 |
|
35 minutes warmup, 6:15 mile, 3.27 break, 6.20 minutes, 3.42 break, 6.25, 3.35 minutes, 6.25 minutes, 3.52 minute break, 3.04 minute 800, 4 X 1 mile, 800 meter 23 minute cooldown
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
|
7 miles jog, self lifting program, 30 minutes of jump rope
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles and spinning class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 53 minutes and spinning class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles 52 minutes, self lifting program, 30 minutes of jump rope |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 22 minutes wamup, 33.30 minute tempo run, 22 minutes cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles in 53 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 5 mile warmup/cooldown, 5 mile tempo run up and down hill 33.5 minutes (not my best run because my stomach was feeling extremely upset) |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 11.00 | 0.00 | 0.00 |
| 30 minutes warmup, 2 laps strides, 9.54 1.5 miles, 1 minute rest, 4x400 (86, 85, 86, 84 with 1 minute rest), jog 1 lap, 9.45 1.5 miles, 2 minute rest, 2X400 (87,87), 25 minute cooldown jog |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
|
10 miles in 72 minutes or about 7:12 minute pace, cooldown and ankle exercises
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 12.50 | 0.00 | 0.00 |
| 12.5 long run in 90 minutes so about 7:15 min mile pace. stretching and ankle exercises |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 8 miles in about 60 minutes, 30 minutes of jump roping, self lifting program, hip exercises, 4 x plank exercises self yoga program
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 30 minute warmup, 5x 2 jog, 4 hard run uphill, 1x 4 easy, 2 hard, 15 minute cooldown, 5 minute dynamic stretching, ankle exercises, self yoga stretching
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
about 8 miles in 60 minutes (7:30 min mile pace) yoga, spinning class
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
|
about 8 miles (60 minutes). was planning on doing a track workout, but the track was locked :(
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 1 hour spinning class, 8 miles around trail on snow, yoga |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 9 miles about in 70 minutes plus yoga |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
| about 17 miles in 2:14. Running on a snow covered trail, so pace a lot slower than usual because very little traction |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| about 8 miles plus snowshoeing. 8 miles run in hiking boots on completely snow covered streets, so alot slower than usual. I hope running on the snow has some residual benefits because it is alot harder than normal running. My calves have been exceptionally sore after these excursions. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| |
| | Running Miles | Swimming Yards | Bike Miles | | 18.00 | 0.00 | 0.00 |
|
25 min warmup
4.5 miles track workout, .5 miles strides, 20 minute cooldown, workout: 2000 (7.55), 3.49 rest, 2x1 mile (6.18, 6.18), 5X400 (1.29, 1.26, unknown, 1.26, 1.30), 2X200 (36, 36)
60 minute easy morning run
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| 7 miles easy, 1 hour spinning class |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| hill workout: 30 minute warmup, 6Xsets of hills (2.04 rest, 3.53, 2.35 rest, 3.49, 3.00 rest, 3.45, 2.56 rest, 3.45, 2.31 rest, 3.47, 2.34 rest, 3.49) 24 minute cooldown plus 10 minutes dynamic stretching yoga and abs
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1.5 hour spinning class. feeling very tired today |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 2459.63 | 5100.00 | 0.00 |
| |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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