๐ Workout Calendar
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John Ashby (2029)
Latest Race Used:
Revere Dual Meet
(3200m โ 12:24
on 4/29/2026)
Threshold: 7:54/mi
Marathon: 8:23/mi
Steady: 9:53/mi
Interval: 7:16/mi
Repetition: 6:39/mi
EasySlow: 10:39/mi
EasyFast: 9:30/mi
Easy: 10:39/mi
5K: 7:27/mi
3200m: 7:15/mi
1600m: 6:49/mi
800m: 6:22/mi
Used now for race plans, reports, and workout pacing.
Saved for later. Reports and workouts do not use these for pacing yet.
OHSAA State Track Meet
1w since
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Workout Feedback
8 records
Feedback generated from saved split entries and goal pace comparisons.
| Date | Workout | Race Pace Equivalents | Checkpoint Report | Feedback |
|---|---|---|---|---|
|
2026-05-01
Avg miss 0:04
|
800m - Massillon Perry 9-10 Grade Meet
Goal 2:25
1 split
|
No distance-based race pace equivalents for these checkpoints.
|
800m 2:29 vs 2:25 +0:04 | |
|
2026-04-22
Avg miss 7:25
|
800m - Wadsworth Dual
Goal 2:25
1 split
|
No distance-based race pace equivalents for these checkpoints.
|
800m 9:50 vs 2:25 +7:25 | |
|
2026-04-08
Avg miss 0:06
|
800m - Highland Dual
Goal 2:25
2 splits
|
No distance-based race pace equivalents for these checkpoints.
|
400m 1:13 vs 1:13 +0:01 800m 1:23 vs 1:13 +0:11 | |
|
2026-03-25
Avg miss 0:02
|
800m- 2 Day Out Workout
Goal 54,54,36
3 splits
|
100m rep 1 @ 800m: 800m pace 7:04
100m rep 2 @ 800m: 800m pace 7:04
300m @ 800m: 800m pace 1:25
|
100m rep 1 @ 800m 0:53 vs 0:54 -0:01 100m rep 2 @ 800m 0:53 vs 0:54 -0:01 300m @ 800m 0:32 vs 0:36 -0:04 | |
|
2026-03-23
Avg miss 0:04
|
800m - 3 x 300m, 4 x 200m
Goal 54,54,54,36,36
4 splits
|
300m rep 1 @ 800m: 800m pace 2:40
300m rep 2 @ 800m: 800m pace 2:35
300m rep 3 @ 800m: 800m pace 2:29
200m rep 1 @ 800m: 800m pace 2:32
|
300m rep 1 @ 800m 1:00 vs 0:54 +0:06 300m rep 2 @ 800m 0:58 vs 0:54 +0:04 300m rep 3 @ 800m 0:56 vs 0:54 +0:02 200m rep 1 @ 800m 0:38 vs 0:36 +0:02 | |
|
2026-03-19
Avg miss 0:04
|
500/300/200/200
Goal 1:31, 0:54, 0:36, 0:36
4 splits
|
Speed Rhythm @ 800m: 800m pace 2:38
300m @ 800m: 800m pace 2:21
200m @ 800m: 800m pace 2:16
200m @ 400m: 400m pace 1:06
|
Speed Rhythm @ 800m 1:39 vs 1:31 +0:08 300m @ 800m 0:53 vs 0:54 -0:01 200m @ 800m 0:34 vs 0:36 -0:02 200m @ 400m 0:33 vs 0:36 -0:03 | |
|
2026-03-12
Avg miss 0:01
|
Speed Day
Goal -,-,29,29,29,59,59
5 splits, 2 skipped
|
150m rep 1 @ 1600m: 1600m pace 4:37
150m rep 2 @ 1600m: 1600m pace 4:59
150m rep 3 @ 1600m: 1600m pace 4:59
300m rep 1 @ 800m: 800m pace 2:37
300m rep 2 @ 800m: 800m pace 2:37
|
40m rep 1 @ 400m Skipped vs Skipped Skipped 40m rep 2 @ 400m Skipped vs Skipped Skipped 150m rep 1 @ 1600m 0:26 vs 0:29 -0:03 150m rep 2 @ 1600m 0:28 vs 0:29 -0:01 150m rep 3 @ 1600m 0:28 vs 0:29 -0:01 300m rep 1 @ 800m 0:59 vs 0:59 +0:00 300m rep 2 @ 800m 0:59 vs 0:59 +0:00 | |
|
2026-03-10
Avg miss 0:12
|
800m - Time Trial
Goal 2:25
1 split
|
No distance-based race pace equivalents for these checkpoints.
|
800m 2:37 vs 2:25 +0:12 |