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Easy 3.1 or rest. 
+19
Running With Scissors
PCNQtrack
AudienceOfOne
ND XC 23
5280ft
runnergirl93
alex-likes-running
hxc
BA_Sadie.
Runner4ever04
futureNIKErunner
Kugar
runner_dude
mae2937
runnin93
Tri Babe 518
T B K
xotrackkgirl
FinishingKick
23 posters
Tired Tuesdailies
FinishingKick- Admin
- Number of posts : 4773
Age : 31
Location : New York
Mile Time : 4:52
Class : Sophomore
800m Time : 2:10
5000m XC Time : 17:29
1000m Time : 2:50
Registration date : 2008-05-22
xotrackkgirl- Elite
- Number of posts : 1023
Registration date : 2008-06-19
Rest
Track Meet Later. 100, 200, 400
Track Meet Later. 100, 200, 400
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
Easy 3. 5 mile tempo later.
Tri Babe 518- Pro
- Number of posts : 385
Location : Hillbilly Hell (a.k.a. Kentucky)
Registration date : 2008-06-20
6 miles easy
Last edited by XC_Love_518 on Tue Jul 01, 2008 6:03 pm; edited 2 times in total
runnin93- Amateur
- Number of posts : 97
Registration date : 2008-06-24
9 miles easy
mae2937- Elite
- Number of posts : 1125
Location : alabama
Registration date : 2008-06-04
swimming for 45 min before work probally
ugh...i have to work from 4-9:30 tonight...and i will be the only person there
ugh...i have to work from 4-9:30 tonight...and i will be the only person there
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
Tempo . . . not sure how long. (probably 4-6 miles total)
Kugar- Pro
- Number of posts : 404
Age : 32
Location : Maryland, USA
Class : Junior
Registration date : 2008-06-20
4.5 miles Fartlek.
futureNIKErunner- Elite
- Number of posts : 3510
Age : 31
Location : OHIO!!!!!!!!!!!!!
Mile Time : wat goes here again?
Class : Sophmore
Registration date : 2008-06-03
speedwork later
weights
corework
plyos
major stretching
weights
corework
plyos
major stretching
Runner4ever04- Rookie
- Number of posts : 15
Registration date : 2008-06-25
I did 800 meter hill loops with a w/u and c/d.
BA_Sadie.- Elite
- Number of posts : 2445
Age : 31
Location : Woo-Town--Good Old Ohio.
Mile Time : 5:54
Registration date : 2008-06-03
5 easy.
4 accels after.
4 accels after.
hxc- Elite
- Number of posts : 1220
Class : '12
Registration date : 2008-06-05
35 minutes at 150 bpm.
hxc- Elite
- Number of posts : 1220
Class : '12
Registration date : 2008-06-05
my HR might be a little high though, I stayed up 'til midnight playing call of duty 4.....I was owning. I know. I'm cool. But I was playing with people I know so it's not as bad.
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
6 hard with tons of hills the first half.
runnergirl93- All-Pro
- Number of posts : 534
Age : 30
Location : Connecticut
Mile Time : 6:00
800m Time : 2:41
5000m XC Time : 21:55
Registration date : 2008-06-05
my weekly 5k fun runs at the high school with a couple of my friends. 
5280ft- Pro
- Number of posts : 375
Class : 2010
Registration date : 2008-06-26
It'll be easy, I'm not sure exactly what though. Probably a short runa nd some biking, along with weights and core. I'm pretty tired, the last two days have been pretty hard.
ND XC 23- All-Pro
- Number of posts : 563
Location : US of A
Mile Time : i like to do stuff
Class : funny
Registration date : 2008-06-03
ughh my legs feel gross
a few miles recovery
a few miles recovery
AudienceOfOne- Admin
- Number of posts : 5377
Age : 31
Location : Nati fo eva
Class : 2011
3200m Time : 10:17
Registration date : 2008-05-24
10.5, felt good. 8 hill attacks included in there.
BA_Sadie.- Elite
- Number of posts : 2445
Age : 31
Location : Woo-Town--Good Old Ohio.
Mile Time : 5:54
Registration date : 2008-06-03
150 is pretty low easy should be like 160bpm...HXC_Runner2012 wrote:35 minutes at 150 bpm.
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
Ended up doing. . .
warm up
5x1200m tempo pace (averaged about 4:17 per repeat)
Cool Down
6 miles total. The workout would have been better had I not had to take 2 minute breaks in the shade to cool off. 100 degree heat index isn't fun :/
Now it's steak time, followed by fireworks for Canada Day!
warm up
5x1200m tempo pace (averaged about 4:17 per repeat)
Cool Down
6 miles total. The workout would have been better had I not had to take 2 minute breaks in the shade to cool off. 100 degree heat index isn't fun :/
Now it's steak time, followed by fireworks for Canada Day!
AudienceOfOne- Admin
- Number of posts : 5377
Age : 31
Location : Nati fo eva
Class : 2011
3200m Time : 10:17
Registration date : 2008-05-24
you complain when it's hot, you complain when it's cold. make up your mind.runner_dude wrote:Ended up doing. . .
warm up
5x1200m tempo pace (averaged about 4:17 per repeat)
Cool Down
6 miles total. The workout would have been better had I not had to take 2 minute breaks in the shade to cool off. 100 degree heat index isn't fun :/
Now it's steak time, followed by fireworks for Canada Day!
runner_dude- Elite
- Number of posts : 1524
Age : 33
Location : Nova Scotia
Mile Time : 4:52
Class : University Freshman
Registration date : 2008-06-05
AudienceOfOne wrote:you complain when it's hot, you complain when it's cold. make up your mind.runner_dude wrote:Ended up doing. . .
warm up
5x1200m tempo pace (averaged about 4:17 per repeat)
Cool Down
6 miles total. The workout would have been better had I not had to take 2 minute breaks in the shade to cool off. 100 degree heat index isn't fun :/
Now it's steak time, followed by fireworks for Canada Day!
I don't complain much about the cold. . . And no more than you would if you were up here.
AudienceOfOne- Admin
- Number of posts : 5377
Age : 31
Location : Nati fo eva
Class : 2011
3200m Time : 10:17
Registration date : 2008-05-24
yes you do.
you was like " oh, there's 38 inches of snow on the ground and a 3 inch sheet of ice under it, so i only did 4 miles".
you was like " oh, there's 38 inches of snow on the ground and a 3 inch sheet of ice under it, so i only did 4 miles".
hxc- Elite
- Number of posts : 1220
Class : '12
Registration date : 2008-06-05
It's usually in between the two. I can't keep it at the same number. It usually ends up averaging anywhere from 150-160 on a run.BA_Sadie. wrote:150 is pretty low easy should be like 160bpm...HXC_Runner2012 wrote:35 minutes at 150 bpm.
PCNQtrack- Elite
- Number of posts : 1663
Location : CO
Mile Time : 4:59
Class : '11 BABY
5000m XC Time : 16:59
Registration date : 2008-06-03
10 miles around 8 minute pace
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