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Mar 18 Women Who Move Us Forward: Bari Dreissigacker and Judy Geer
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Mar 16 Strength On and Off Duty: McCall Hoyt
Mar 12 Molly Vollmer: Strength in Every Season

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Log

Date Workout Score Ave Comments Action
11/07/16 41:32.0 10,000m 2:04.6

low and steady

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11/07/16 1:00:00.0 14,300m 2:05.8

low and steady

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11/03/16 40:00.0 10,000m 2:00.0

10:00 warm up
steady 21-23 spm with :30 harder at 25-26 every 3:00

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10/31/16 45:00.0 10,800m 2:05.0

low and steady

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10/27/16 43:00.0 10,000m 2:09.0

low and steady

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10/22/16 1:00:00.0 13,800m 2:10.4

steady 19-20 spm

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10/21/16 45:00.0 11,287m 1:59.6

10:00 warm up
2x 2500m, 9:42, 9:50, 5:00 recovery
15:00 cool down

 View workout
10/11/16 1:00:00.0 13,800m 2:10.4

slow and easy, first 30:00 6800m, 2nd 30:00 6990m

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10/09/16 40:52.0 10,300m 1:59.0

10:00 warm up
2x 4k, 24-26 spm, 15:12, 15:40 full rest between

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10/07/16 55:00.0 12,420m 2:12.8

long and easy, 18-20 spm

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10/06/16 48:14.0 11,600m 2:04.7

10:00 warm up
4x 1k, 25-26 spm, 3:40, 3:40, 4:13 erg fell off blocks, 3:41, 4:00 recoveries
15:00 cool down

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10/03/16 39:28.0 10,000m 1:58.4

10:00 warm up
3x 2500m, 22-24 spm, 9:45, 9:49, 9:54
3:00 rests

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10/02/16 44:00.0 10,000m 2:12.0

steady 19-22 spm

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09/28/16 42:20.0 10,000m 2:07.0

steady 19-21 spm

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09/24/16 43:15.0 10,300m 2:05.9

10:00 warm up
2k @ 24-25spm, 2k easy, 2k @ 24-25, 2k easy

 View workout
09/23/16 43:42.0 10,000m 2:11.1

just steady 19-20spm

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09/18/16 1:00:00.0 14,300m 2:05.8

steady

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09/16/16 1:00:00.0 14,500m 2:04.1

after 10:00 hard 10 at every 3:00 steady @20-21

 View workout
09/09/16 1:00:00.0 14,630m 2:03.0

short pause at 20:00 and 40:00
21spm

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09/07/16 1:00:00.0 13,925m 2:09.2

steady, 19-20 spm

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09/06/16 1:00:00.0 13,899m 2:09.5

steady calorie burn, 19-20 spm

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09/05/16 45:00.0 11,020m 2:02.5

10:00 warm up
20:00, 5295m, 23-24 spm
15:00 cool down

 View workout
09/02/16 43:00.0 10,000m 2:09.0

steady 20-21 spm

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09/01/16 44:04.0 10,000m 2:12.2

just steady. picked up the pace some the last 10:00 just to make sure I was below 45:00

 View workout
08/31/16 43:43.0 10,000m 2:11.1

steady 19-20 spm

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