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 10/14/2019 - 10/20/2019

Saturday, October 19, 2019
Run - Easy Run
6 mi

Run - Easy Run
4 mi
Friday, October 18, 2019
Run - Leg Speed - 10 x 20 seconds
4up. 10 x 20 seconds fast, 1min easy. 4down.
10 mi ~ 1:13:38 View Run
Thursday, October 17, 2019
Run - Easy Run
8 mi ~ 1:01:40 View Run
Wednesday, October 16, 2019
Run - Hybrid - 2mi/Hill Circuits/2mi
Buffalo Park. 2 mile tempo (6:10 pace). 1min rest. Full 2-mile hill circuit. 5min rest after reaching the top of the big hill. 2 mile tempo (6:00 pace).
6.07 mi ~ 40:00 View Run

Run
3 mi ~ 24:44 View Run

Run
3.01 mi ~ 23:15 View Run

Run - Easy Run
3 mi ~ 22:25 View Run
Tuesday, October 15, 2019
Run - Easy Run
8 mi ~ 58:36 View Run

Run - Easy Run - + drills/strides/plyos
4 mi ~ 29:44 View Run
Monday, October 14, 2019
Run - Easy Run
8 mi ~ 1:00:54 View Run

Week of 10/7/2019 - 10/13/2019

Sunday, October 13, 2019
Run - Long Run - Long Run with Surges
8 miles normal. 8 miles with a 2min surge (tempo run effort) at the beginning of each mile (normal long run pace the rest of the mile). 2 miles easy. 18 total on the day.
18 mi ~ 2:06:14 View Run
Saturday, October 12, 2019
Run - Easy Run
8.04 mi ~ 1:03:12 View Run
Friday, October 11, 2019
Run - Leg Speed - 10 x 20 seconds
4up. 10 x 20 seconds fast, 1min easy. 4down.
10.05 mi ~ 1:15:54 View Run

Run - Easy Run
4 mi ~ 31:34 View Run
Thursday, October 10, 2019
Run - Easy Run
8 mi ~ 1:03:24 View Run
Wednesday, October 9, 2019
Run
3.05 mi ~ 22:22 View Run

Run
3.74 mi ~ 23:48 View Run

Run - Hills - Marshall Lake Workout
2mile tempo (5:35 pace). 5min rest. 4 x 2min HILLS.
3.01 mi ~ 22:57 View Run
Tuesday, October 8, 2019
Run - Easy Run
8.37 mi ~ 1:00:51 View Run

Run - Easy Run - + drills/strides/plyos
4 mi ~ 30:31 View Run
Monday, October 7, 2019
Run - Easy Run
8.01 mi ~ 58:20 View Run