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Week starting Jul 14, 2019

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Location:

Columbus,IN,United States

Member Since:

Jan 01, 2016

Gender:

Female

Goal Type:

Other

Running Accomplishments:

5K - 23:39:1 / Abby Brinkman 5K 2016

8K - 41:49.9 / Turkey Trot 8K 2018

10K - 50:58.2 / Rock N Ready 10K Run 2016

10K - 47:47.2 / Katie McBurnett 2019

Half-Marathon - 01:56:07 / Hilly Half of Brown County 2016

Marathon - 4:08:10 / Indianapolis Monumental Marathon 2016

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Blue Ghost 14 Lifetime Miles: 493.56
Purple Ghost 14 Lifetime Miles: 28.32
Totals
Slow milesFast milesTotal Distance
39.3117.2656.57
Broooks Ghost 11 (4th Pair) Miles: 56.34
Sun, Jul 14, 2019
Slow milesFast milesTotal Distance
3.003.206.20

Workout: Easy Run

Splits:

  • 1 mi - 10:46 / 2 mi - 10:05 / 3 mi - 9:41 / 4 mi - 9:33 / 5 mi - 9:23 / 6 mi - 8:55
  • Glad that I left the house early. I could feel the temperature rising with each mile. I really needed to run a cool-down mile, but I ran out of time. I guess that I did not leave the house early enough. Sunday mornings are lazy like that.

Broooks Ghost 11 (4th Pair) Miles: 6.02
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Mon, Jul 15, 2019
Slow milesFast milesTotal Distance
10.470.0010.47

Easy Run: (suggested pace - 10:20)

  • 2 mi - 10:05 / 4 mi - 9:50 / 6 mi - 9:45 / 8 mi - 10:06 / 10 mi - 10:05
  • Cool-down / Walk
     

Broooks Ghost 11 (4th Pair) Miles: 10.47
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Tue, Jul 16, 2019
Slow milesFast milesTotal Distance
3.053.056.10

Workout: Speed work (3 x 1600 w 600 recovery)

  • 1 mile / Warm-up / 11:10
  • 1600 / 8:19
  • 600 / 10:00 /1 mile
  • 1 mile / Cool-down / 10:30 / Hills

Cross Training:

  • 30 minutes of weights

Broooks Ghost 11 (4th Pair) Miles: 6.05
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Thu, Jul 18, 2019
Slow milesFast milesTotal Distance
1.776.017.78

Easy Run: Marathon Pace (9:30)

  • 6 mi /9:32
  • 1.77 mi / Cool-down / 9:43

Cross-training:

  • 15 mi bike ride

Broooks Ghost 11 (4th Pair) Miles: 7.78
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Fri, Jul 19, 2019
Slow milesFast milesTotal Distance
1.005.006.00

Workout: Tempo run (treadmill)

  • 1 mi / Warm-up / 11:20
  • 5 mi / Tempo / 8:43
     

Broooks Ghost 11 (4th Pair) Miles: 6.00
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Sat, Jul 20, 2019
Slow milesFast milesTotal Distance
20.020.0020.02

Long Run: Easy Pace (10:56)

  • 2 mi - 11;30 / 4 mi - 10:58 / 6 mi - 11:01 / 8 mi - 11:08 / 10 mi - 10:58 / 12 mi - 10:56 / 14 mi - 10:34 / 15 mi - 10:15
  • I started my run at 5 AM. It was 77°. At mile 15, it was 90°. I ran out of hydration so I had made my way back home any way. I decided to complete the final 5 miles on the treadmill.
  • 5 mi - 10:30

Broooks Ghost 11 (4th Pair) Miles: 20.02
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Totals
Slow milesFast milesTotal Distance
39.3117.2656.57
Broooks Ghost 11 (4th Pair) Miles: 56.34
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