Angie Nickerson

March 2014

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Location:

Murray,UT,USA

Member Since:

Mar 02, 2014

Gender:

Female

Goal Type:

NCAA Champ

Running Accomplishments:

 

 

 

Short-Term Running Goals:

5k- 16:59

Mile- 4:50

Long-Term Running Goals:

Life-long runner.


 

Personal:

Chasing my dreams at Southern Utah University.

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Pegasus Lifetime Miles: 300.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.0010.5037.500.00124.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles on Jordan River Parkway.

8 minute mile pace

Total Time 1:01
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.003.500.0011.00

Warmup:

  • 3200 jog
  • 1600 speed changes
  • 800 w/team
  • drills

Workout:

  • 1600 (6:00)
  • 800 (2:44)
  • 400 (0:73)
  • 1600 (6:04)
  • 800 (2:46)
  • 400 (0:73)

*400 active recovery after 1600s and 800s

*The wind on the backstrech was absolutely insane.  Not fun stuff, and no one to draft off of.

Cooldown:

  • 3 miles

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.005.500.0010.00

Warmup:

  • 800
  • stretch

Workout

  • 3 miles (20:00)
  • 400 (:74)
  • 400 (:76)
  • 800 (2:50)
  • 400 (:77)
  • 400 (:75)

*400 cooldown after each

Cooldown

  • 3 miles on track

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.001.000.006.00

Warmup:

  • 800
  • stretch

Workout:

  • 1600 time trial (5:38)
  • Splits
    • 1:22
    • 1:27
    • 1:27
    • 1:24

Cooldown:

  • 4.5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.500.008.50

Warmup:

  • 800
  • Stretch

Workout:

  • 200 (:35)
  • 200 (:35)
  • 3 miles (22:00)
  • 8 100m hills

*I jogged back down the hills making it 1600m total

Cool down:

  • 3 mile

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.500.000.0010.50

8:00 pace with Sarah

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I did this workout with my older brother Andrew.  We jogged 800 then did some form of pushups, a lower back excercise and an ab workout.  We repeated this 8 times.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

A.M.

  • 2 miles easy
  • speed changes for 2 miles

P.M.

  • "Hailey's Run"
  • 200 (400)
  • 250 (400)
  • 300 (400)
  • 350 (400)
  • 400 (400)
  • 450 (500)
  • 500 (600)
  • 550 (650)
  • 600 (800)

1 mile cooldown

*Jog to next spot

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off!!! :D

Yoga, abs, wallsits, pushups and such!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

am

  • 2 miles easy
  • Stairs for days

pm

  • 5 miles (35:00)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.006.000.006.00

  • 800 warmup
  • 400 time trial (:66)
  • "long" run 5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

am

  • Bench (65 lbs 3x12)
  • Kick backs (12 lbs 3x12)
  • Dips (10lbs 3x12)
  • Standing Bicep Curls (35 lbs 3x12)
  • Flys (10 lbs 3x12)

pm

  • A bunch of jogging and hills that I guess totalled about 7 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

8:15 pace on Murray Parkway
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.000.009.00

2 miles warmup

  • 800 (2:55)
  • 800 (2:50)
  • 800 (2:48)
  • 800 (2:46)
  • 400 (1:20)
  • 400 (1:16)
  • 400 (1:16)
  • 400 (1:12)

*400 recovery in between each

2 miles cool down

9 miles total

I have ran in some pretty sketchy weather, but this was the WORST wind I have ever ran in in all my life.  I didn't have anyone to draft with, so it was absolutely BRUTAL!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.006.000.009.00

The Legendary Murray  Ironman

Compete in every single running event in a JV Meet

4x100 (400)

4x400 (800)

Medley (800)

100 (400)

200 (400)

400 (400)

800 (1200)

1600 (1600)

3200 (3200)

100 hurdles (400)

300 hurdles (800)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.0010.5037.500.00124.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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