Futsum Zeinasellassie

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style."

- Maya Angelou

Personal Bests

  • 3,000m – 7:53.76 (2016)
  • 5,000m – 13:37.89 (2016)
  • 10,000m – 27:52.70 (2016)
Hoka One One Northern Arizona Elite

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Futsum's Training Log

Week of 4/23/2018 - 4/29/2018

Tuesday, April 24, 2018
Run - Easy Run - Shakeout Run
2 mi

Run - VO2 Max - 16 x 400
Sedona (evening session). 16 x 400 in sets of 4. 200 jog between repeats. 400 jog between sets. 64/64/64/62/64/64/64/60/64/64/64/58/64/64/64/56.
12 mi
Monday, April 23, 2018
Run - Easy Run
10 mi

Other - Sauna

Run - Easy Run - + drills/strides/plyos
4 mi

Week of 4/16/2018 - 4/22/2018

Sunday, April 22, 2018
Run - Easy Run
10 mi
Saturday, April 21, 2018
Run - Long Run
Green light to run fast over the second half of the run if you're feeling good.
18 mi
Friday, April 20, 2018
Run - Easy Run
8 mi

Run - Easy Run
4 mi
Thursday, April 19, 2018
Run - Race - Brian Clay Invite 5k
9 mi
Wednesday, April 18, 2018
Run - Easy Run
6 mi
Tuesday, April 17, 2018
Run - Leg Speed - Mile Tempo + 8 x 200
NAU Track. Mile Tempo in 5:00. 3-5 min rest. 8 x 200 in 31 with 200 jog recovery.
9 mi
Monday, April 16, 2018
Run - Easy Run
10 mi

Run - Easy Run - + drills/strides/plyos
4 mi

Other - Sauna