Penny

Week starting Jul 06, 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
10.000.000.000.0010.00
Red Mizuno Wave Rider Miles: 7.00Blue Mizuno Inspires Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Sun, Jul 06, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

50 mins bike, 20 mins elliptical, big stretch.

Trying to add a bit more elliptical into my XT, because I kind of want to avoid making my hips and ITBs too tight with the cycling... been there, and PFPS is not awesome. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Mon, Jul 07, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles (6.5km), w 2 min walk break, at about 8:45 pace (5:30mins/km ish)

Red Mizuno Wave Rider Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Tue, Jul 08, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

40 mins bike, 30 mins elliptical. 

On fire, after an amazing sleep - I forgot how even the smallest amount of running just instantly makes me tired!

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Wed, Jul 09, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

a.m. 10 mins bike then leg strength.

Squats: 15 x 27kg, 12 x 37kg, 8 x 42.5kg

Deadlifts: 2 x 15 with 40kg, 1 x 10 with 50kg

Forward lunges: 3 x 15 each side with 6kg dumbbells

Single leg deadlifts: 2 x 15 each side with 10kg, 1 x 12 each side with 12.5kg

3 easy miles around the Domain. Perfect weather, though a little gusty. Feels amazing to let my legs just go. 

Blue Mizuno Inspires Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Jul 10, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

10 mins bike. Was going to do a longer session, but my legs were so sore from yesterday!

Upper body/core: 3 rounds of:

15 Lat pull downs: 37kg 

20 bike crunches

15 cable rows: 27kg

15 swiss ball pikes

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Fri, Jul 11, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy

15 mins cycle

Red Mizuno Wave Rider Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Sat, Jul 12, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

70 mins bike

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00
Red Mizuno Wave Rider Miles: 7.00Blue Mizuno Inspires Miles: 3.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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