Rochelle Kanuho

"The two most important days in your life are the day you are born and the day you find out why."

- Mark Twain

Personal Bests

  • 5000m – 15:25.85 (2014)
  • 10,000m – 32:08.76 (2015)
  • 10k road – 33:04 (2015)
Hoka One One Northern Arizona Elite

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Rochelle's Training Log

Week of 3/20/2017 - 3/26/2017

Friday, March 24, 2017
Run - Easy Run
8 mi

Run - Easy Run - Easy Run + drills/strides
4 mi
Thursday, March 23, 2017
Run - Easy Run
8 mi

Run - Easy Run
4 mi
Wednesday, March 22, 2017
Run - Hills - Buffalo Park Hill Circuits
3up. Buffalo Park Hill Circuits x 3. 2down.
3.01 mi ~ 25:40 View Run

Run
6.02 mi ~ 40:24 View Run

Run
2.02 mi ~ 16:17 View Run
Tuesday, March 21, 2017
Run - Easy Run
8.04 mi ~ 1:01:02 View Run

Run - Easy Run - Easy Run + drills/strides
4.01 mi ~ 35:18 View Run
Monday, March 20, 2017
Run - Easy Run
10.2 mi ~ 1:15:21 View Run

Week of 3/13/2017 - 3/19/2017

Sunday, March 19, 2017
Run - Long Run
15 mi ~ 1:50:58 View Run
Saturday, March 18, 2017
Run - Easy Run
10.04 mi ~ 1:22:51 View Run

Run - Easy Run
4 mi
Friday, March 17, 2017
Run - Leg Speed - 10 x 20 seconds
4up. 10 x 20 seconds fast, 1min easy. 4down.
3.13 mi ~ 25:38 View Run

Run
2.16 mi ~ 13:37 View Run

Run
5.14 mi ~ 41:09 View Run
Thursday, March 16, 2017
Run - Easy Run
4 mi

Run - Easy Run
7.97 mi ~ 57:04 View Run
Wednesday, March 15, 2017
Run - Easy Run
9.9 mi ~ 1:13:17 View Run
Tuesday, March 14, 2017
Run - Fartlek - 15 x 1min hard, 1min easy
3up. 15 x 1min hard, 1min easy. 3down. Slightly slower than 10k effort on the hard segments. Nice and controlled.
3.06 mi ~ 25:44 View Run

Run
4.86 mi ~ 31:33 View Run

Run
3.13 mi ~ 30:41 View Run
Monday, March 13, 2017
Run - Easy Run
7.02 mi ~ 52:23 View Run

Run - Easy Run - Easy Run + drills/strides
3.08 mi ~ 25:27 View Run

Run
0.58 mi ~ 5:24 View Run