KristenRuns

Week starting Nov 17, 2013

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Location:

New York,NY,USA

Member Since:

Nov 19, 2013

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

5K PR = 18:47 (Winter 2014)

10K PR = 39:24 (Fall 2012)

13.1 PR = 1:31:24 (Spring 2014)

Short-Term Running Goals:

1:30 Half Marathon

 

Long-Term Running Goals:

Stay injury free.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Swimming Lifetime Miles: 43450.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.003.100.0022.80
Pure Flow 1 Miles: 10.80Mirage 3 (Pink) Miles: 12.00
Sun, Nov 17, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Easy run from home to Balboa Park. All miles at 8:00-9:00. Longest outside run since I sprained my ankle in April 2013. No ankle pain. 

Pure Flow 1 Miles: 6.30
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Mon, Nov 18, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Legs and core workout.

+yoga

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Tue, Nov 19, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Progression run on treadmill. 9:00-8:00 with last 0.5 at 7:00.

+yoga

Mirage 3 (Pink) Miles: 6.00
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Wed, Nov 20, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.900.003.100.006.00

Threshold run on treadmill (dark so early).

Warmed up with 1 mile easy

Threshold miles - 3.1 miles at 7:24 pace

Easy miles/cooldown 2 miles

The 7:24 pace felt challengeing at the end, mostly in upper body. Lost some endurance up top too.

+yoga

Mirage 3 (Pink) Miles: 6.00
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Thu, Nov 21, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yoga/stretching 1 hour.

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Sat, Nov 23, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Easy miles along Embarcadero. 8:30 average pace. Goregous fall San Diego morning. Used Runkeeper on my iPhone 5S. The app tracks stride rate; I was right at 180 steps per minute.

Pure Flow 1 Miles: 4.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.003.100.0022.80
Pure Flow 1 Miles: 10.80Mirage 3 (Pink) Miles: 12.00
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