Penny

Week starting Feb 09, 2014

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

 

Short-Term Running Goals:

1:30 half marathon, Summer 2013

sub-3:30 marathon (my first) Spring 2013

sub 3:15 marathon, Fall 2013

 

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mizuno Inspire 8s Lifetime Miles: 377.00
Brooks Pure Cadence Lifetime Miles: 40.00
Mizuno Inspire 9s Lifetime Miles: 398.10
Black Mizuno Inspire 9s Lifetime Miles: 432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles: 490.50
Brooks Pure Cadence 2 Lifetime Miles: 218.82
Red Mizuno Wave Rider Lifetime Miles: 403.00
Blue Mizuno Inspires Lifetime Miles: 405.00
Blue Mizuno Inspires 2 Lifetime Miles: 300.00
Red Mizuno Wave Riders 2 Lifetime Miles: 252.00
Black Brooks Pure Cadence Lifetime Miles: 29.00
Mizuno Inspire 12s Lifetime Miles: 69.00
Mizuno Inspire 12s Coral Lifetime Miles: 32.00
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.000.003.003.0044.00
Black Mizuno Inspire 9s Miles: 22.00Yellow Mizuno Wave Rider 15s Miles: 16.00Brooks Pure Cadence 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Feb 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8:45 seems to be my easy pace right now! Might have something to do wtih the warmth, also the additional workouts Ive been doing!

Black Mizuno Inspire 9s Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Feb 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Finally got back to a bit of strength (after a looong weekend of work).

Legs: 3 x

2 x 15 jump squats

15 x bulgarian split squats each side with dubbells 10kg

15 x single leg deadlifts with 9 kg

15 side lunges

15 single leg eccentric calf dips

20 pushups

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Feb 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles at 8:45 pace.

Sydney harbor. The botanical gardens. The opera house. As much as it pains me to say this (as a Melbournite) I have never run in a more beautiful city.

Yellow Mizuno Wave Rider 15s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Wed, Feb 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

Attempted tempo/LT run, thwarted by my digestive system. Started off 7:03, 6:51...  Third mile was 7:03 (which included a 10-second stop, wildly looking around for a bathroom.) I just couldnt go on any longer, and by the time I found one, I was totally out of the tempo jive, so ran some easy miles home. Womp womp.

Brooks Pure Cadence 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Feb 13, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

45 mins elliptical. Nice long stretch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Fri, Feb 14, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

I got this idea from Rachael's FRB!

20 x 1 minute hard, 1 minute easy.

Its a really challenging workout physically, but is mentally easy, because the intervals are so short. And it makes the time fly! Also, its just fun to get a bit of fast running in, without it feeling like a hard core speed workout.

Unfortunately I was thwarted by my digestive system twice, so I ran hard in the last interval for two minutes to make up for it :)

Black Mizuno Inspire 9s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Feb 15, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy miles over Anzac Bridge. 8:30 pace. Raining the whole way!

Yellow Mizuno Wave Rider 15s Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.000.003.003.0044.00
Black Mizuno Inspire 9s Miles: 22.00Yellow Mizuno Wave Rider 15s Miles: 16.00Brooks Pure Cadence 2 Miles: 7.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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