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:
6x100m pick up 300m cruise

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:
7x 1min on/1 min off (5:2x pace for on) then 3x1k with 2 min jog recoveries; 5:34 pace, 5:29 pace, 5:25 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:

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:
5 mile tempo. 6:32, 6:29, 6:27, 6:17, 6:12.

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:
50 min of yoga after run

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:
36:57 10k (east bay 510k). 3rd place.

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:
light workout at Piedmont track. 10x1min on/1min cruise. 5:40s/8:30s for the most part.

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:
18:2x 5k in piedmont. Hilly. 1st place.

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:
1, 2, 3, 4, 5, 4, 3, 2, 1min on/ with 2 min cruise recoveries. Mostly about 5:50 pace for the "on" portions.

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: