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Workout Log

December 26, 2010 – January 1, 2011-

December 26- Cross training- stationary bike 12.2 miles (45:00)
December 27-
December 28-
December 29-
December 30-
December 31-
January 1-

 

December 19- December 25, 2010-

December 19- REST
December 20- Treadmill- 4 miles (33:34, 8:23 pace)
December 21- 5 miles (40:29, 8:06 pace)
December 22- 4 miles (33:24, 8:21 pace)
December 23- REST
December 24- 2.55 miles (20:12, 7:55 pace)
December 25- 10 miles (1:28:35, 8:51 pace)

December 12- December 18, 2010-

December 12- Cross- training- stationary bike 11.7 miles (45:00)
December 13- 3 miles (23:19, 7:46 pace)
December 14- REST- Travel day to Maryland
December 15- 5 miles (41:56, 8:23 pace)
December 16- 3 miles (24:44, 8:15 pace)
December 17- REST- GWU Tour
December 18- PVTC Christmas Caper 10K (Garmin Time: 52:12, Official Time: 52:23) + 1.38 miles


December 5 – December 11, 2010-

December 5- Cross- training- stationary bike 2.77 miles (15:00), elliptical 2.53 miles (35:00- I believe the distance was off)
December 6- 3.05 miles (23:36 , 7:44 pace)
December 7- Speed work: .75 warm up (7:56 pace), 5X400 (between 6:45 -7:19 pace) with .25 recovery in between (8:00 pace)
December 8- Treadmill ~3.5 miles (7:30-8:20 pace)
December 9- REST- Wisdom Teeth Extraction
December 10- 4 miles (32:41, 8:10 pace)
December 11- 6 miles (50:51, 8:28 pace)


November 28- December 4, 2010- INJURY WEEK #2

November 28- REST- Injury
November 29- Injury Cross- Training- stationary bike 4.73 miles (25:00) , elliptical 1 mile (11:00)
November 30- Injury Cross- Training- stationary bike 5 miles (25:00), elliptical 1.7 miles (15:00)
December 1- 2.03 miles (16:27)
December 2- 1 hour tap class
December 3- 3 miles (23:36, 7:52 pace)
December 4- 2.04 miles (16:10, 7:56 pace)


November 21- November 27, 2010- INJURY WEEK #1

November 21- Cross- training- elliptical 2 miles (20:52)
November 22-  Injury Cross-training- elliptical 2 miles (18:53), stationary bike 4.15 miles (21:55)
November 23- Injury Cross- training- elliptical 2 miles (20:25), stationary bike 4.17 miles (22:07)
November 24- REST
November 25- Lloyd Clarke Sports Turkey Trot 10K (Garmin time: 53:15, Official time: 53:26)
November 26- Injury Cross-training- stationary bike 6 miles
November 27- Injury Cross-training- Core exercises, free weights

November 14- November 20, 2010-

November 14- 9 miles (1:14:55)
November 15- Cross training- elliptical 3.5 miles (35:00)
November 16- 1 hour tap class, 3 miles (24:19, 8:06 pace)
November 17- 4 miles (33:50, 8:27 pace)
November 18- 1 hour tap class
November 19- REST: Knee injury
November 20- 10 miles (1:26:07)


November 7- November 13, 2010-

November 7- Cross training- elliptical 4.09 miles (40:00)
November 8- 3.15 miles (25:35)
November 9- 1 hour tap class, 5 miles (40:30, 8:06 pace)
November 10- REST: Show opening night!!!
November 11- 6.1 miles (52:12, 8:31 pace)
November 12- 4.2 miles (32:47, 8:15 pace)
November 13- REST: Show closing night!!!


October 31- November 6, 2010-

October 31- The Evergreen Pumpkin Run 5K (Chip time: 23:34, Gun time: 23:47)
November 1- Cross training- elliptical 3.32 miles (35:00)
November 2- 1 hour tap class
November 3- 4 miles (33:58, 8:29 pace)
November 4- 1 hour tap class, speed work (5X400 plus warmups) TOTAL 3 miles
November 5- 2.5 miles (21:13)
November 6- 8 miles (1:08:08)


October 24-30, 2010-

October 24- Cross training- elliptical 3.68 miles (35:00)
October 25- 3 miles (23:35)
October 26- 4 miles (33:02), 1 hour tap class
October 27- 3 miles (25:26)
October 28- 2.5 miles (21:02)
October 29- REST
October 30- 6.14 miles (52:09)


October 17-23, 2010-

October 17- Cross training- elliptical 3 miles (35:00)
October 18- 3 miles (25:00)
October 19- 3 miles (25:59), 1 hour tap class
October 20- 3 miles (26:22)
October 21- 1 hour tap class
October 22- 2.5 miles (20:39)
October 23- 5.11 miles (45:24)


October 10-16, 2010-

October 10- 2 miles
October 11- 3 miles
October 12- 1 hour tap dance class, 3 miles
October 13- 3 miles (~8:24 pace)
October 14- 1 hour tap dance class
October 15- Easy jog (11:30 total, ~1.5 miles)
October 16- Race for Fetal Hope 5K (Gun time 23:59), 1 mile easy jog= 4 miles


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