Danielle Shanahan

"Do or do not. There is no try"

- Yoda

Personal Bests

  • 1500m – 4:16.36 (2018)
  • 5,000m – 15:37.27 (2018)
  • 10,000m – 32:55.04 (2018)
Hoka One One Northern Arizona Elite

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Danielle's Training Log

Week of 3/30/2020 - 4/5/2020

Wednesday, April 1, 2020
Run - Easy Run
10 mi
Tuesday, March 31, 2020
Run - Hybrid - 3mi/1mi/2x800/4x400
Lake Mary. 3mi/1mi/2x800/4x400.

Splits= 6:00 for the 3mi. 5:35 for the mile. 2:40 for the 800s. 77/76/75/74 for the 400s.

5min rest after the 3mile. 3min rest after the mile. 2min rest after 800s. 1min rest between 400s.
9 mi ~ 1:03:05 View Run
Monday, March 30, 2020
Run - Easy Run
6 mi ~ 46:13 View Run

Run - Easy Run - + drills/strides
4.02 mi ~ 30:28 View Run

Week of 3/23/2020 - 3/29/2020

Sunday, March 29, 2020
Run - Final Surge Virtual 5K
Move this race to any day of the week beginning Monday, March 23rd and ending on Sunday, March 29th.

Before running, making sure you have your Garmin, Strava, Polar, COROS, or other favorite app connected. View our complete list of connected apps here: https://www.finalsurge.com/ConnectedApps

Make sure your device records a full 5K distance before stopping your run. Once you've saved your run, your results will sync automatically to the planned race on your calendar.

If for some reason your race does not sync correctly with the planned 5K on your calendar, you can use our ''Merge'' feature to fix this through our apps: https://blog.finalsurge.com/app-feature-updates-quick-menu-merge-unmerge-workouts

If you ran on a treadmill or don't have GPS results, you can manually complete the race and enter your results through our app.

That's it! Have fun and enjoy your virtual race.
3.11 mi ~ 21:40 View Run

Run - Easy Run
7 mi ~ 52:08 View Run
Saturday, March 28, 2020
Run - Hills - 1mi + 60/45/30 HILLS x 3
Lake Mary. 1mi Tempo (5:40). 3-5min rest.

HILLS = 60sec/45sec/30sec x 3

Jog back down for recovery between repeats.

3min between sets.
9 mi ~ 1:07:01 View Run

Run - Easy Run
6.01 mi ~ 44:56 View Run
Friday, March 27, 2020
Run - Easy Run
8.01 mi ~ 58:37 View Run

Run - Easy Run - + drills/strides
4.01 mi ~ 29:42 View Run
Thursday, March 26, 2020
Run - Easy Run
8 mi ~ 1:03:25 View Run
Wednesday, March 25, 2020
Run - Fartlek - 6 miles of 2:1
Bellemont. 6 miles of 2min hard, 1min easy.
12 mi ~ 1:23:19 View Run
Tuesday, March 24, 2020
Run - Easy Run
8.01 mi ~ 1:01:27 View Run

Run - Easy Run - + drills/strides
4 mi ~ 30:19 View Run
Monday, March 23, 2020
Run - Easy Run
10.01 mi ~ 1:14:16 View Run