Date
|
Miles
|
Ave.
Pace
|
Max
AveHR
(bpm)
|
Max
%MHR
| Temp/
Humidity |
Course
|
8/7
|
rest |
|
|
|
|
|
8/8
| 10.16
| 11:52
| 139
| 71%
| 81º/47% |
bike
trail
|
8/9
15 mile run
| 2
| 11:12
| 128
| 65%
| 70º/28% |
tm
(warm-up for MAF)
|
5
maf test
| 9:05
| 141
| 71%
| 72º/28% |
tm
(decay
mile 1-5 = 9.67%)
|
8
| 11:21
| 138
| 70%
| 76º/28% |
tm
(1% incline)
|
8/10
|
5.07
| 12:10
| 124
| 63%
| 70º/30% |
bike
trail
|
8/11
|
15.32
| 12:10
| 128
| 65%
| 70º/40% |
bike
trail
|
8/12
am
| 5.04
| 11:37
| 124
| 63%
| 70º/40% |
bike
trail
|
8/12
pm
| 5
| 11:05
| 124
| 63%
| 71º/75% |
tm
(1% incline)
|
8/13
|
20.42
| 12:16
| 139
| 71%
| 70º/45% |
bike
trail
|
|
week
totals>
76.01 (ytd
1526.81)
|
8/14
|
rest |
|
|
|
|
|
8/15
am
| 7
| 11:32
| 128
| 65%
| 76º/85%
| tm
(1% incline)
|
8/15
pm
| 5
| 11:19
| 127
| 63%
| 72º/88%
| tm
(1%
incline)
|
8/16
am
| 15
| 12:28
| 129
| 65%
| 77º/48%
| tm
(1% w/ 8 .25m hills @ 4%)
|
8/16
pm
| 5
| 11:32
| 125
| 63%
| 77º/78%
| tm (1%
incline)
|
8/17
am
| 7.16
| 12:34
| 127
| 64%
| 79º/53%
| bike
trail
|
8/17
pm
| 5.10
| 11:27
| 125
| 63%
| 73º/83%
| tm
(1% incline)
|
8/18
am
| 15.45
| 12:36
| 129
| 65%
| 76º/63%
| bike
trail
|
8/18
pm
| 7.50
| 11:48
| 125
| 63%
| 73º/83%
| tm
(1 % incline)
|
8/19
am
| 10.22
| 12:19
| 129
| 65%
| 79º/53%
| bike
trail
|
8/19
pm
| 6.10
| 11:27
| 122
| 62%
| 73º/83%
| tm
(1% incline)
|
8/20
| 17.42
| 12:36
| 130
| 66%
| 79º/83%
| bike
trail
|
week
total>
| 100.95 (ytd 1627.76)
|
|
|
|
|
8/21
| rest
|
|
|
|
|
|
8/22
am
| 10.10
| 11:29
| 127
| 64%
| 74º/47%
| tm
(1% incline)
|
8/22
pm
| 5.20
| 10:47
| 125
| 63%
| 76º/77%
| tm
(1% incline)
|
8/23
am
| 15.40
| 13:20
| 129
| 65%
| 79º/57%
| bike
trail
|
8/23
pm
| 5
| 10:46
| 127
| 64%
| 73º/88%
| tm
(incline 1%)
|
8/24
am
| 10.25
| 11:46
| 129
| 65%
| 74º/57%
| bike
trail
|
8/24
pm
| 5.10
| 10:38
| 127
| 64%
| 72º/88%
| tm
(1% incline)
|
8/25
am
| 15.40
| 11:40
| 129
| 65%
| 62º/83%
| bike
trail
|
8/25
pm
| 5.10
| 11:43
| 119
| 60%
| 72º/83%
| tm
(0% incline)
|
8/26
| 10.31
| 11:23
| 129
| 65%
| 73º/53%
| bike
trail
|
8/27
| 20.61
| 11:39
| 135
| 69%
| 64º/70%
| bike
trail
|
week
total>
| 102.47 (ytd 1730.23)
|
|
|
|
|
8/28
| rest
|
|
|
|
|
|
8/29
am
| 10
| 10:57
| 129
| 65%
| 70º/82%
| tm
(1 % incline)
|
8/29
pm
| 5.10
| 10:20
| 128
| 65%
| 70º/88%
| tm
(1% incline)
|
8/30
am
| 16.20
| 12:17
| 130
| 66%
| 72º/68%
| bike
trail
|
8/30
pm
| 5.10
| 11:42
| 119
| 60%
| 72º/66%
| tm
(1 % incline)
|
8/31
am
| 10.25
| 11:27
| 130
| 66%
| 65º/51%
| bike
trail
|
8/31
pm
| 5.10
| 10:24
| 129
| 65%
| 72º/88%
| tm
(1% incline)
|
9/1
am
| 15.40
| 12:19
| 129
| 65%
| 68º/58%
| bike
trail
|
9/1
pm
| 5.25
| 12:16
| 119
| 60%
| 70º/83%
| tm
(1% incline)
|
9/2
am
| 5.32
| 10:29
| 128
| 65%
| 61º/78%
| bike
trail
|
9/2
pm
| 10.47
| 11:13
| 129
| 65%
| 65º/68%
| bike
trail
|
9/3
| 12.10
| 11:45
| 129
| 65%
| 70º/90%
| tm
(1% incline)
|
week
total>
| 100.29 (ytd 1830.52)
|
|
|
|
|
| Recovery
Week |
9/4
| rest |
|
|
|
|
|
9/5
am
7 miles
| 2
| 11:08
| 126
| 64%
| 70º/64%
| tm
(warm-up for MAF test)
|
5
maf test
| 9:01
| 141
| 71%
| 70º/64%
| tm
(decay mile 1-5 = 5.11%)
|
9/5
pm
| 5
| 10:02
| 129
| 65%
| 72º/94%
| tm
( 1% incline)
|
9/6
am
| 7.16
| 11:13
| 129
| 65%
| 67º/72%
| bike
trail
|
9/6
pm
| 5
| 11:57
| 119
| 60%
| 74º/89%
| tm
(1 % incline)
|
9/7
| 6
| 11:37
| 128
| 65%
| 72º/68%
| bike
trail
|
9/8
| rest
|
|
|
|
|
|
9/9
| 7
| 10:53
| 129
| 65%
| 72º/58%
| tm
(1% incline)
|
9/10
| 7.16
| 11:43
| 120
| 61%
| 59º/62%
| bike
trail
|
week
total>
|
44.32 (ytd 1874.84)
|
|
|
|
|
9/11
am
| 14.4
| 11:44
| 131
| 66%
| 63º/50%
| bike
trail
|
9/11
pm
| 6.6
| 11:22
| 131
| 66%
| 68º/83%
| tm (1% w/
10 .25m hills @ 4%)
|
9/12
|
5
| 9:58
| 130
| 66%
| 68º/83%
| tm
(1% incline)
|
9/13
am
| 7.16
| 11:52
| 121
| 61%
| 65º/70%
| bike
trail
|
9/13
pm
| 8
| 11:09
| 129
| 65%
| 70º/77%
| tm
( 1% incline)
|
9/14
am
| 3.14
| 11:14
| 125
| 63%
| 70º/92%
| tm
( 1% incline)
|
9/14
pm
| 5
| 11:38
| 120
| 61%
| 70º/88%
| tm
( 1% incline)
|
9/15
am
| 16
| 13:23
| 129
| 65%
| 70º/85%
| bike
trail
|
9/15
pm
| 5
| 11:57
| 120
| 61%
| 70º/82%
| tm
(1 % incline)
|
9/16
| 10.4
| 11:35
| 131
| 66%
| 72º/68%
| bike
trail
|
9/17
| 21.47
| 11:39
/ 8:45
| 143/176
| 73/89%
| 74º/68%
| Btrail
(last 4+ miles@mrp HR 162-176 bpm)
|
week
total>
| 102.17 (ytd
1977.01)
|
|
|
|
|
9/18
| rest
|
|
|
|
|
|
9/19
am
| 7.16
| 11:27
| 130
| 66%
| 72º/72%
| bike
trail
|
9/19
pm
| 5
| 9:50
| 130
| 66%
| 72º/95%
| tm
( 1% incline)
|
9/20
am
| 16.04
| 11:32
| 141
| 72%
| 70º/52%
| bike
trail
|
9/20
pm
| 5.30
| 11:40
| 124
| 63%
| 72º/80%
| tm
(1 % incline)
|
9/21
am
| 10.75
| 11:06
| 130
| 66%
| 57º/47%
| bike
trail
|
9/21
pm
| 5.25
| 11:32
| 125
| 63%
| 68º/82%
| tm
(1 % incline)
|
9/22
am
| 16.6
| 11:07
| 141
| 72%
| 65º/48%
| bike
trail
|
9/22
pm
| 5
| 11:32
| 127
| 64%
| 70º/72%
| tm
(1% with 10 short hills 2-4%)
|
9/23
am
| 5.5
| 9:50
| 130
| 66%
| 68º/82%
| tm
(1% incline)
|
9/23
pm
| 5.5
| 10:52
| 121
| 61%
| 70º/82%
| tm
(1% incline)
|
9/24
18 mile run
|
3
| 10:24
| 142
| 72%
| 75º/75% |
bike
trail (warm-up for tempo run)
|
12.08
| 8:05
| 184
| 93%
| 75º/75%
| bike
trail (marathon race pace 159-184 bpm)
|
3.08
| 10:54
| 158
| 80%
| 75º/75% |
bike
trail (last 3 a bit slower to cool down)
|
week
total>
| 100.26 (ytd 2074.22)
|
|
|
|
|
9/25
| rest
|
|
|
|
|
|
9/26
am
| 7
| 10:45
| 130
| 66%
| 68º/52%
| tm
(1%
with 10 short hills 2-5%)
|
9/26
pm
| 5
| 9:41
| 130
| 66%
| 70º/88%
| tm
(1 % incline)
|
9/27
am
| 16.20
| 10:28
| 140
| 71%
| 68º/52%
| bike
trail
|
9/27
pm
| 5.30
| 10:28
| 125
| 63%
| 70º/82%
| tm
(1% incline)
|
9/28
am
| 7.32
| 11:07
| 125
| 63%
| 70º/52%
| bike
trail
|
9/28
pm
| 5.20
| 10:14
| 125
| 63%
| 70º/82%
| tm
(1% incline)
|
9/29 am
16.25
mile run
| 2
| 10:41
| 126
| 64%
| 72º/88%
| tm
(0% incline)
|
5
maf test
| 8:31
| 141
| 72%
| 72º/88%
| tm
(decay mile 1-5 = 6.87%)
|
9.25
| 10:08
| 141
| 72%
| 72º/88%
| tm
(1%
with 10 short hills 3-4%)
|
9/29
pm
| 6
| 11:32
| 121
| 61%
| 71º/71%
| tm
(1%)
|
9/30
| 10.27
| 10:10
| 130
| 66%
| 60º/45%
| bike
trail
|
10/1
|
22.2
|
8:47
|
165
|
84%
|
56º/87%
| bike
trail---progression long run
1st 8.45 miles=109-135 bpm (9:37ave.
pace)
2nd
8.45 miles=139-154
bpm (8:46 ave. pace)
last 5.30 miles= 157-165 bpm (8:00
ave. pace)
|
week
total>
|
100.74
(2184.96)
|
|
|
|
|
10/2
| rest
|
|
10/3
am
| 2.3
| 11:48
| 104
| 53%
| 61º/71%
| bike
trail
|
10/3
pm
| 5
| 9:39
| 130
| 66%
| 67º/84%
| tm
(1 % incline)
|
10/4
| 15
| 10:20
| 145
| 74%
| 72º/61%
| tm
(1%) with 24 hills @ 2-4.5% (total: 4.3 miles)
|
10/5
| 7.16
| 9:52
| 130
| 66%
| 56º/61%
| bike
trail
|
10/6
6 mile run
| 2
| 10:02
| 126
| 64%
| 55º/50%
| bike
trail (warm-up)
|
4
| 6:57
| 180
| 91%
| 55º/50%
| bike
trail (lactate threshold run)
|
10/7
| 5
| 9:10
| 130
| 66%
| 66º/61%
| tm
(1%)
|
10/8
16.1 miles
| 3
| 11:00
| --
| --
| 57º
| warm-up/cool-down
for HM
|
13.1
| 7:13
*PR!
| 186
| 94%
| 57º
| Newport-Fed
Half Marathon (1:34:27)
|
week
total>
|
56.20
(ytd 2241.16)
|
|
|
|
|
10/9
| rest
|
|
|
|
|
|
10/10
am
| 7.16
| 10:14
| 129
| 65%
| 67º/54%
| bike
trail
|
10/10
pm
| 5.34
| 9:05
| 130
| 66%
| 67º/91%
| tm
(1% incline)
|
10/11
am
| 15.20
| 9:49
| 141
| 72%
| 60º/68%
| bike
trail
|
10/11
pm
| 5.30
| 10:14
| 125
| 63%
| 66º/100%
| tm
(1% incline)
|
10/12
am
| 7.70
| 10:11
| 130
| 66%
| 71º/70%
| bike
trail
|
10/12
pm
| 5.30
| 10:02
| 125
| 63%
| 67º/87%
| tm
(1% incline)
|
10/13
am
| 16.10
| 10:15
| 133
| 67%
| 52º/31%
| bike
trail
|
10/13
pm
| 5.40
| 11:08
| 121
| 61%
| 67º/87%
| tm
( 1% incline)
|
10/14
| rest |
|
|
|
|
|
10/15
|
20.27
|
8:22
|
175
|
89%
|
52º/34%
| bike
trail---progression long run
1st 8.48 miles=110-135 bpm (9:24
pace)
2nd 8.48 miles=144-154
bpm (8:07 pace)
last 4.31 miles= 169-175 bpm (7:22
pace) |
week
total>
| 87.27 (ytd 2328.43)
|
|
|
|
|
| recovery
week |
10/16
| rest |
|
|
|
|
|
10/17
| rest |
|
|
|
|
|
10/18
| 4
| 10:20
| 125
| 63%
| 66º/72%
| tm
(1 % incline)
|
10/19
| 10.1
| 9:38
| 139
| 71%
| 68º/70%
| tm
(1% incline)
|
10/20
| 5.2
| 9:24
| 130
| 66%
| 68º/95%
| tm
(1 % incline)
|
10/21
| 5
| 9:08
| 131
| 66%
| 68º/51%
| tm
(1% incline)
|
10/22
| 10.2
| 9:13
| 141
| 72%
| 66º/54%
| tm
(1% incline) 12 hills 2-4% incline
|
week
total>
| 34.5 (ytd 2362.93)
|
|
|
|
|
10/23
| rest |
|
|
|
|
|
10/24
am
| 3.1
| 9:20
| 130
| 66%
| 64º/61%
| tm
(1% incline)
|
10/24
pm
| 4.1
| 9:19
| 131
| 66%
| 66º/71%
| tm
(1% incline)
|
10/25
| 15
| 9:52
| 143
| 73%
| 64º/43%
| tm
(1% incline) 20 hills 2-4% incline
|
10/26
| 5
| 9:32
| 130
| 66%
| 64º/50%
| tm (1%
incline) |
10/27
| 13.1
| 9:07
| 142
| 72%
| 66º/41%
| tm (1%
incline) 14 hills 2-4% incline |
10/28
| rest |
|
|
|
|
|
10/29
| 20.5
| 9:03
| 153
| 78%
| 66º/34%
| tm
(1% incline) 28 hills 2-4%
|
week
total
60.8 (ytd 2423.73)
|
|
|
|
|
10/30
| rest |
Taper Time!
|
|
|
|
|
10/31
| 7.16
| 10:06
| 136
| 68%
| 66º/57%
| bike
trail
|
11/1
| 12.28
| 10:01
| 142
| 72%
| 66º/52%
| bike
trail
|
11/2
|
6
|
8:17
|
179
|
91%
|
66º/75%
| tm
1% incline + 4 LT intervals
1 x 1 mile (6:52 169bpm)
2 x.5 mile (6:40 170, 172 bpm)
1 x 1 mile (6:40 179 bpm)
|
11/3
| 12.16
| 9:46
| 142
| 72%
| 45º/40%
| bike
trail
|
11/4
| 5
| 9:24
| 132
| 67%
| 66º/44%
| tm
(1% incline)
|
11/5
14.32 miles
| 7.16
| 9:37
| 142
| 72%
| 45º/37%
| bike
trail (warm-up for tempo run)
|
7.16
| 7:37
| 178
| 90%
| 45º/37%
| tempo
@ mrp hr
|
week
total>
|
56.92 (ytd
2480.65)
|
|
|
|
|
11/6
| rest |
|
|
|
|
|
11/7
| 5
| 9:25
| 131
| 66%
| 66º/54%
| tm
(1% incline)
|
11/8
| 10
| 9:16
| 141
| 72%
| 66º/93%
| tm
(1%) 8 hills 2-4% incline
|
11/9
| 5
| 9:02
| 130
| 66%
| 66º/72%
| tm
(1% incline)
|
11/10
| 7.16
| 9:29
| 141
| 72%
| 61º/42%
| bike
trail
|
11/11
| rest
|
|
|
|
|
|
11/12
| 10
| 9:13
| 142
| 72%
| 69º/88%
| tm (1%) 10 hills 2-4%
incline
|
week
total>
|
37.16 (ytd
2517.81)
|
|
|
|
|
11/13
| rest |
|
|
|
|
|
11/14
| 3
| 8:43
| no
hrm
| --
| 60º/75%
| bike
trail (fartlek)
|
11/15
| 8.16
| 8:25
| 174
| 88%
| 63º/73%
| bike
trail (3 mi@mrp 7:30 pace 170-74 bpm)
|
11/16
| rest |
|
|
|
|
|
11/17
| rest |
|
|
|
|
|
11/18
| 2.5
| 10:00
| no
hrm
| ---
| 45º
| bike
trail
|
11/19
| 1.5
| 10:00
| no
hrm
| --
| 46º
| Philadelphia
Marathon warm-up
|
11/19
| 26.2
| 7:43
*pr
| no
hrm
| --
| 42-48º/50%
| Philadelphia
Marathon
|
week
total>
|
41.16 (ytd 2559)
|
|
|
|
|
11/20
| rest |
|
|
|
|
|
11/21
| rest |
|
|
|
|
|
11/22
| rest |
|
|
|
|
|
11/23
| rest |
|
|
|
|
|
11/24
| rest |
|
|
|
|
|
11/25
| rest
|
|
|
|
|
|
11/26
| rest
|
|
|
|
|
|
week
total
| 0
(ytd 2559)
|
|
|
|
|
11/27
| 40
minutes
|
| 129
| 65%
|
| x-training
stationary bike
|
11/28
| 30
minutes
|
| 129
| 65%
|
| x-training
stationary bike
|
11/29
| rest
|
|
|
|
|
|
11/30
| 50
minutes
|
| 129
| 65%
|
| x-training
stationary bike
|
12/1
| rest
|
|
|
|
|
|
12/2
| rest
|
|
|
|
|
|
12/3
| rest
|
|
|
|
|
|
week
total
| 0
(ytd 2559
)
|
|
|
|
|
12/4
| 30
minutes
|
| 137
| 70%
|
| xt stationary bike
|
12/5
| rest |
|
|
|
|
|
12/6
| 62
minutes
|
| 137
| 70%
|
| xt
stationary bike/+25 minute walk
|
12/7
| 30
minutes
|
| 130
| 66%
|
| xt
stationary bike/+20 minute walk |
12/8
| rest |
|
|
|
|
|
12/9
| 65
minutes
|
| 132
| 67%
|
| xt
stationary bike/+15 minute walk |
12/10
| rest |
|
|
|
|
|
week
total
| 0
(ytd 2559 ) |
|
|
|
|
12/11
| 5
| 9:55
| 141
| 72%
| 66º/41%
| tm
(1% incline)
|
12/12
| 75
minutes
|
| 136
| 70%
| 66/53% |
xt
stationary bike 75 minutes,hopped off and began to run
(7 hills 3.0-6.0%) Total time: 1:41:15
|
3
| 12:05
| 141
| 72%
| 66/53%
|
12/13
| rest
|
|
|
|
|
|
12/14
| 2
| 11:00
| No
Hrm
|
|
| (tm
91%)
|
12/15
| rest
|
|
|
|
|
|
12/16
| rest
|
|
|
|
|
|
12/17
| 25
minutes
|
| 136
| 70%
| 66º
| xt stationary bike |
week
total>
| 10
(ytd 2569)
|
|
|
|
|
12/18
| 5
| 9:50
| 148
| 75%
| 68º/49%
| tm
(1%)
|
12/19
| 5
| 9:50
| 147
| 75%
| 66º/43%
| tm
(1%)
|
year
total
| 2579
miles
|
|
|
|
| time
to rest, go to Italy, eat
|
|
|