Happy trails

Golden gate park x- country race

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Location:

Salt Lake City,UT,USA

Member Since:

Apr 28, 2009

Gender:

Female

Goal Type:

Local Elite

Running Accomplishments:

Marathon PR 2:47:06 CIM 2011

Half marathon wins 1:18 Provo City Half marathon

1:22 Moab Half Marathon 2009, Big Lake half marathon,1:22 New Hampshire,  2006

5K PR 17:07 San Jose Turkey Trot 2010

1st Place overall female in the Pacific Association USATF short road race series 2008

Represented the US in the Nairobi, Kenya Marathon, Greatest Race on Earth Series

Short-Term Running Goals:

Run a 2:45 in the marathon, break 17 minutes in the 5K, and break 1:18 in the half marathon

Long-Term Running Goals:

Some day I really really really want to run in the olympic trials for the marathon.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
S. Grid Lifetime Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
157.7510.0016.0018.00201.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

4 continuous miles on the track.  First 6:12, 6:08, 6:11, 6:10.  Felt strong. 1.5 warm up. 1.5 cool down.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.004.007.50

4x 1 mile= 5:50, 5:48, 5:52, 5:54

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

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Race: Golden gate park x- country race (4 Miles) 00:24:27
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.000.002.007.50

 1.5 miles warm up, in and out 400 for 4 miles, and 2 miles cool down.

1:36, 1:21, 1:43, 1:22, 1:43, 1:24, 1:44, 1:23, 1:44, 1:22, 1:45, 1:23, 1:43, 1:24, 1:43, 1:24


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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.000.007.00

47 minutes for 7 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

first 8 with group-- average 7:59  second half was average 7:30 pace-- so overall 7:45-- all hilly-- foothill down wasatch-- back up to 11th firestation and back down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.004.009.00

4x1 mile repeats 5:37, 5:40, 5:40, 5:43

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

1 mile warm up.  Then planned to do 8 miles at 6:20 pace, but1st= 6:02, 2nd= 5:52, 3rd=6:15, 4th=6:34, 5th=6:19, 6th=6:32, 7th=6:14, 8th=5:53.  That was because it's not a flat course-and the wind coming out of city creek was strong-- downhill= fast and up= slower.  Average 6:14 pace. 1 mile cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

had flu the day before-- lots of vomiting etc. , and HOT when I ran... slower than I would have hoped: 7:45 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.004.0010.00

8 x 800 with 2:15-2:30 rest: 2:42, 2:42, 2:43, 2:42, 2:43, 2:44, 2:44, 2:45

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.005.000.008.00

5 miles continuous -- 5:49, 5:49, 5:45, 5:55, 5:58

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
157.7510.0016.0018.00201.75
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