AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
4x striders at the end

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
5x striders at the end

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

AM RUN

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

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

Summary:
6x200, 2x400, 4x100 with jog recoveries of equal distance

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
GGP loop and then sunset vista

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

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:

Summary:

AM RUN

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

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

Summary:
Oakland 5k. 18:06, 3rd place. comfortable, fun race.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

AM RUN

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

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

Summary:
Uptempo park loop with jonas

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

AM RUN

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

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

Summary:
7x200m in 37-38 sec with 200m recoveries around 8:30 pace

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
8x100 pickup/ 300m cruise at kezar

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

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:

Summary:

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 8 mile progression from 7:2x pace down to 6:2x pace and held this for the last 2.5 mikes or so

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

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:

Summary:

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:

Summary:

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:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
6 miles uptempo in GG Park (6:0x-6:4x depending on up vs downhill). 4x100m pickup 300m cruise at Kezar adfter.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
1.25 miles of striding straights and cruising curves at kezar. B

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4.5 Title:

Summary: