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Probably tempo out-and-backs. 10-12 miles total.
Post em.
Post em.
+8
Tri Babe 518
Pinthin
hxc
running_violet
Hurdle-Gurl
Running With Scissors
alex-likes-running
runner_dude
12 posters
Thugging Tuesdalies
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
alex-likes-running- Global Moderator
- Number of posts : 3314
Age : 32
Location : HK
Class : 2010
800m Time : 2:28
5000m XC Time : 20:36
Half-Marathon Time : 1:50
Registration date : 2008-05-22
5k tempo
Running With Scissors- Admin
- Number of posts : 4345
Age : 31
Location : Pennsylvania
Mile Time : 4:42
Class : 2010
5000m XC Time : 16:45
Registration date : 2008-05-22
4 mile bike ride. Then I get to watch my team race on my home course where I wanted to break the course record this year but my stupid ankle messed that up.
Hurdle-Gurl- All-Pro
- Number of posts : 632
Age : 31
Location : Upnorth Michigan
Class : ~2011~Sophomore!
5000m XC Time : 21:00
Registration date : 2008-07-22
1/2 mile warm-up.
6-8 400m Intervals w/ 100 meter jogs in between each. (Paced Out)
6-8 200m Intervals w/ 200 meter jogs in between each. (All-out last 100m)
6-8 100m Intervals w/ 100 meter jogs in between each. (All-out)
1/2 mile Cool down
6-8 400m Intervals w/ 100 meter jogs in between each. (Paced Out)
6-8 200m Intervals w/ 200 meter jogs in between each. (All-out last 100m)
6-8 100m Intervals w/ 100 meter jogs in between each. (All-out)
1/2 mile Cool down
running_violet- All-Pro
- Number of posts : 930
Age : 29
Location : cold cold Wisconsin
Mile Time : 5:42
Class : 2013
5000m XC Time : 20:13 (road race)
Registration date : 2008-06-24
5k 'Monkey' Run
(Indian run is not really politically correct so we call it Monkey run.)
(Indian run is not really politically correct so we call it Monkey run.)
hxc- Elite
- Number of posts : 1220
Class : '12
Registration date : 2008-06-05
runner_dude wrote:Probably tempo out-and-backs. 10-12 miles total.
Post em.
This is your amazing workout? Lol, I was picture something like
OMG I HAD AN AMAZING WORKOUT TODAY IT WAS AMAZING
Pinthin- Elite
- Number of posts : 2888
Age : 32
Location : down by the bay, washington
Mile Time : none
Class : 2010
Registration date : 2008-05-23
ahhh my ankle leg crap was really bad today.
1.5 miles there
3 hills (my coach made me walk down the hill, why? I dont know)
1.5 back
like 5 miles total. and it was terrible =[
1.5 miles there
3 hills (my coach made me walk down the hill, why? I dont know)
1.5 back
like 5 miles total. and it was terrible =[
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
Awesome workout today.
2 mile warm up
Stides+drills
1k, 3x2k, 3x1k with 2 minute recoveries, Times as follows:
3:31, (3:33,3:39), (3:29,3:40), (3:33,3:38), 3:27, 3:22, 3:09
Drills
8x100m hill sprints
2.5 mile cool down
11.5 total.
Averaged 3:30/km, although my Garmin says the course was a bit short of a full km, but I was still under 6 m/m regardless. Last time we did this workout, I was over 15 seconds per mile slower, and I took 3+ minute recoveries. My HR came down very quickly each time, and I felt really good, although on the middle few I was running alone, which hurt my times a bit. The coaches all commented that I was looking really good today, and I felt really good.
2 mile warm up
Stides+drills
1k, 3x2k, 3x1k with 2 minute recoveries, Times as follows:
3:31, (3:33,3:39), (3:29,3:40), (3:33,3:38), 3:27, 3:22, 3:09
Drills
8x100m hill sprints
2.5 mile cool down
11.5 total.
Averaged 3:30/km, although my Garmin says the course was a bit short of a full km, but I was still under 6 m/m regardless. Last time we did this workout, I was over 15 seconds per mile slower, and I took 3+ minute recoveries. My HR came down very quickly each time, and I felt really good, although on the middle few I was running alone, which hurt my times a bit. The coaches all commented that I was looking really good today, and I felt really good.
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
HXC_Runner2012 wrote:runner_dude wrote:Probably tempo out-and-backs. 10-12 miles total.
Post em.
This is your amazing workout? Lol, I was picture something like
OMG I HAD AN AMAZING WORKOUT TODAY IT WAS AMAZING
See my second post.
Tri Babe 518- Pro
- Number of posts : 385
Location : Hillbilly Hell (a.k.a. Kentucky)
Registration date : 2008-06-20
Practice in the rain 
2x2 miles at tempo pace
We were supposed to do more, but it was raining really hard...
I was gonna do 30 minutes on the trainer, but I have way too much homework.
2x2 miles at tempo pace
We were supposed to do more, but it was raining really hard...
I was gonna do 30 minutes on the trainer, but I have way too much homework.
T B K- Elite
- Number of posts : 1667
Location : Florida
Mile Time : 5:39
Class : 2013
800m Time : 2:38
5000m XC Time : 20:18
Registration date : 2008-06-29
5 miles recovery @ 8:07 pace. Legs hurt a lot.
baby got track- Elite
- Number of posts : 2211
Location : SPARTAAAA!!!!! (NJ, not Greece)
Class : 2011
5000m XC Time : 22:42
Registration date : 2008-06-25
5k race
I PR'd BY OVER A MINUTE!!!!!!!!
I PR'd BY OVER A MINUTE!!!!!!!!
whenhen- Elite
- Number of posts : 1567
Age : 30
Location : OC, CA
Mile Time : I'm a rebel. I put text in here
Class : 2012
Half-Marathon Time : 1:46 PR; 2:00 range normal
Registration date : 2008-05-22
4 2 mile reapeats.
Baby: great job! Amazing PR!
Baby: great job! Amazing PR!
5280ft- Pro
- Number of posts : 375
Class : 2010
Registration date : 2008-06-26
1.5 mile warmup
6x just under 400m hills, very sandy and windy
Recovery: Walk 30m down, job rest of the way
5x shorter steeper sand hills
Recovery: Walk down
1.5 mile cooldown
It was so windy, and of course, I just had to be going against it. I swear, everytime I went to start running up, the wind kicked up, but it died down when i was jogging back down. lol.
6x just under 400m hills, very sandy and windy
Recovery: Walk 30m down, job rest of the way
5x shorter steeper sand hills
Recovery: Walk down
1.5 mile cooldown
It was so windy, and of course, I just had to be going against it. I swear, everytime I went to start running up, the wind kicked up, but it died down when i was jogging back down. lol.
Hurdle-Gurl- All-Pro
- Number of posts : 632
Age : 31
Location : Upnorth Michigan
Class : ~2011~Sophomore!
5000m XC Time : 21:00
Registration date : 2008-07-22
baby got track wrote:5k race
I PR'd BY OVER A MINUTE!!!!!!!!
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