Penny

Week starting Jun 15, 2014

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Red Mizuno Wave Rider Miles: 1.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Mon, Jun 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Two days worth of LOTS of carbs (including alcohol sugars, dark chocolate sugars, refined white flour sugars - basically all the wrong ones :) fueled this workout!

10 mins easy, then 8 x 2 mins hard, 1 min hard (1 min rest between), then 8 x 30 second sprints, then 2 mins cool down. (60 mins).

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Tue, Jun 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

40 mins bike

quick leg strength - 3 x squats (15 w 20kgs), unweighted forward lunges (15each side) and single leg deadlifts (15 each side w 12kgs)

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Wed, Jun 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

60 mins bike

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Thu, Jun 19, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

50 mins pool run with 10 x 2 min hard, 1 min rest

First run tomorrow!

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Fri, Jun 20, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

First run! 2 x 5 mins.

55 mins bike.

Red Mizuno Wave Rider Miles: 1.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Sat, Jun 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

50 mins bike, 20 mins elliptical.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Red Mizuno Wave Rider Miles: 1.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

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