In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cross Country||4|| 5:24:31|| 20.38||(15:56)|| 32.79||(9:54)|| 50|
| ||Running||1|| 23:30|| 2.05||(11:28)|| 3.3||(7:07)|
| ||Total||4|| 5:48:01|| 22.43||(15:31)|| 36.09||(9:39)|| 50|
|averages - rhr:62|
Cross Country (Hill Repeats) 2:00:00  6.75 mi (17:47 / mi)
ahr:169 max:191 rhr:61 (injured)
Well I forgot my running shoes so had to do it in my normal tennis shoes. My knees hurt and they said today would be a medium workout and this is at least medium-hard. POSITIVES: I actually did a complete 3 this time with time to spare. I can feel myself getting stronger, and the first one felt easy.
Cross Country (Recovery Run) 1:15:00  4.7 mi (15:57 / mi)
ahr:155 max:180 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni
Today was supposed to be a nice, long recovery run and I was super excited 1.8 miles in I twisted my ankle and it felt really sore so I had to go back. Stated walking but then ended up jogging on only my toes...that my knees hurt so ouch. Athletic trainer checked it out and said it was alright and I will just feel sore for the next few days so I went and ran 1.5 miles to get more miles in.
Running warm up/down (Warm Up) 16:30  1.6 mi (10:19 / mi)
ahr:154 max:179 rhr:62 shoes: Brooks Adrenaline Gts 18 Runni
Warm up before race. After this running warm up, we stretched and then got to the start line and stretched out.
Cross Country race 24:31  5.0 km (4:54 / km) +50m 4:40 / km
ahr:186 max:202 rhr:62 shoes: Women's Nike Zoom Rival XC Spi
Much climb. Really hard race but really proud of both my effort and my time. Need to work on my finish, I didn't push it until the last .1 mile and could have pushed more.
Running warm up/down (Cool down) 7:00  0.45 mi (15:34 / mi)
ahr:154 max:169 rhr:62
Short cool down after race, really tired. Calves are really sore.
Cross Country (Watershed) 1:45:00  5.82 mi (18:03 / mi)
ahr:164 max:189 rhr:61 shoes: Brooks Adrenaline Gts 18 Runni
Talked for the first 15 min (not included in time) about our meet tomorrow. Then did a nice long run to Watershed and 15 min in and then turn around and come back. 1.4 mile warm up, 3.6 mile run, .82 mile cool down
all weeks |