AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
5x15-20 sec pick ups. 6x400m with 400m jog recoveries. 5:3x pace in fast portions

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
3 mile cutdown in Liberty Park during miles 12-15: 6:30, 6:17, 6:04.

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AM RUN

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Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Mill creek canyon trail

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Finished with 7x15 dec Hill sprint outside the house.

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
4x [300m fast, 200m cruise, 200m fast, 500m cruise]. Fast segments around 5:20-5:30 pace generally, cruise segments around 8:30-8:40 pace.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
ended with 7x 15sec hill sprints outside the house

PM RUN

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
5 mile cutdown. First 3 miles downhill, last 2 miles uphill (city creek). Effort reflected a profession despite splits. 6:31, 6:14, 6:07, 6:25, 6:25.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
10 mile progression down city creek and around liberty park. Mainly 6:40ish pace but then 6:22, 6:17, 6:15 for the last 3 miles.

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Up City creek

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Treadmill

PM RUN

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
6x(300m on, 200m recovery, 200m on, 500m recovery). ?On? segments at 5:00-5:05 pace for the 300s and 4:45-4:55 pace for the 200s. Recoveries started at 8:0x pace and slowed to 8:30ish.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Ended with 4x 10 sec hill sprints

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
City Creek 6k Turkey Trot. 8th place. uphill first half, down hill second half. Long on my garmin at 3.82 miles. 22:20 total time (5:51 average pace). Splits: 6:21, 6:33, 5:23, 5:10 pace for last 0.82. Very happy with how this went given the altitude adjustment.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
Mild workout, still mildly fatigued from the Turkey Trot. 10x1min on/ 1 min off in Liberty Park. On portions at 5:40-6:00 pace, Off portions at 8:00-8:20 pace.

PM RUN

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Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:
treadmill

AM RUN

Minutes: Type: workout run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
8x200m with 200m easy between. Track was icy which slowed down the splits. About 5:20 pace for repeats and then 8:30 pace for the recoveries.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title: add a shoe: delete a shoe: 4.5

Summary:
5x 15 sec hill sprints in front of the house at the end

PM RUN

Minutes: Type: run workout race cross training Miles:

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