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)
  • Half Marathon – 1:11:28 (2016)
Hoka One One Northern Arizona Elite

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Rochelle's Training Log

Week of 5/22/2017 - 5/28/2017

Friday, May 26, 2017
Run - Leg Speed - 16 x 300
NAU. 16 x 300 in 55 with 200 jog recovery. (last one can be fast)
10 mi
Thursday, May 25, 2017
Run - Easy Run
8 mi

Run - Easy Run - + drills/strides
light set of drills & strides post run.
4 mi
Wednesday, May 24, 2017
Run - Easy Run
10 mi
Tuesday, May 23, 2017
Run


Post Workout Notes:
Cool Down
2 mi ~ 20:00 View Run

Run - VO2 Max - THE MICHIGAN
NAU. 1600 in 5:20, 1mi in 6:00, 1200 in 3:54, 1mi in 6:00, 800 in 2:32, 1mi in 6:00, 400 in 68 (or faster). 3min rest between everything.

Post Workout Notes:
Warm up
2.08 mi ~ 20:31 View Run

Run


Post Workout Notes:
Low energy levels this morning. cut the workout short.
5:31 mile
6:00 mile
4:12 1200
8 x 200 w/ 200 jog- 39, 40, 37, 37, 36, 36, 36, 35
5.45 mi ~ 37:02 View Run

Run


Post Workout Notes:
Easy evening run, legs felt like jello.
3.68 mi ~ 36:21 View Run

Run


Post Workout Notes:
6 x 100m strides post run.
0.72 mi ~ 6:47 View Run
Monday, May 22, 2017
Run - Easy Run


Post Workout Notes:
Didn't feel great
8.05 mi ~ 1:06:03 View Run

Run - Easy Run - + drills/hill sprints/plyos


Post Workout Notes:
Didn't feel great
4.03 mi ~ 36:29 View Run

Run


Post Workout Notes:
Hill sprints felt harder than they should have. Legs felt fatigued.
0.85 mi ~ 11:18 View Run

Week of 5/15/2017 - 5/21/2017

Sunday, May 21, 2017
Run - Easy Run
10.88 mi ~ 1:36:51 View Run
Saturday, May 20, 2017
Run - Long Run - Fast Finish Long Run
16 mile long run with last 3 FAST* (from 3-0 on Lake Mary in 6:00/5:50/5:40). 2 mile cool-down for 18 on the day.

Post Workout Notes:
Felt great for the first 5 miles, started to struggle a tad at mile 7.
16.5 mi ~ 1:57:11 View Run
Friday, May 19, 2017
Run - Easy Run
10.49 mi ~ 1:32:48 View Run

Run - Easy Run - + drills/hill sprints/plyos
4 mi ~ 33:16 View Run

Run
0.56 mi ~ 7:28 View Run
Thursday, May 18, 2017
Run - Easy Run
10.7 mi ~ 1:29:35 View Run
Wednesday, May 17, 2017
Run - Critical Velocity - 10 x 800 + 8 x 200
Sedona. 10 x 800 at 2:40 with 400 jog rest. Finish with 8 x 200 in 36 with 200 jog.
2.82 mi ~ 22:47 View Run

Run


Post Workout Notes:
2:40 average for the first 5. 2:41, 2:41 and 2:42 for 6, 7 and 8 on 400m jog. Jogs in-between slowed throughout in order to hit my splits. Came through 600 in 2:03 for number 7 & 8, really struggled trying to get back on pace the last 200m. 2 x 400 with 200 jog for number 9 because I didn't think I would've been able to hang on for two more 8s as my paces were already slowing.
completely wiped after the larger portion of the workout and really struggled trying to hit 36s for my 2s.
9.74 mi ~ 1:07:31 View Run

Run
2.03 mi ~ 19:39 View Run
Tuesday, May 16, 2017
Run - Easy Run


Post Workout Notes:
10 miles with Steph and tara at walnut. Pace felt slightly uncomfortable.
10.01 mi ~ 1:16:12 View Run

Run - Easy Run - + drills/hill sprints/plyos


Post Workout Notes:
No drills, no ploys, no strides. Wasn't felling great and decided to save what was left of my energy for the workout tomorrow.
4.3 mi ~ 45:21 View Run
Monday, May 15, 2017
Rest Day
Planned rest day.