|
Date
| Miles
| Ave.
Pace |
Peak Average
HR
per mile
(bpm)
| Peak
%MHR
of 199 bpm
|
Temp/
Humidity
|
Course/Notes |
lb.
body
weight
|
| 1/1 |
rest |
|
|
|
|
|
|
| 1/2 |
5 |
9:50 |
156 |
78% |
64º/50% |
tm
1% incline |
|
| 1/3 |
5 |
9:50 |
157 |
79% |
64º/50% |
tm
1% incline |
|
| 1/4 |
rest |
|
|
|
|
|
|
| 1/5 |
rest |
|
|
|
|
|
|
| 1/6 |
rest |
|
|
|
|
|
|
| 1/7 |
7.16 |
9:35 |
154 |
77% |
45º/43% |
bike
trail |
|
| week
total> |
17.16 |
|
|
|
|
| wt.
|
| 1/8 |
30:00 |
| 129 |
65% |
64º
| stationary
bike | 176.6
|
1/9
| 7.16
| 10:19
| 151
| 76%
| 39º/45%
| bike
trail
|
|
1/10
| rest
|
|
|
|
|
|
|
1/11
| 5
| 10:37
| 137
| 69%
| 30º/38%
| bike
trail
|
|
1/12
| 8.76
| 10:21
| 144
| 72%
| 39º/50%
| bike
trail
|
|
1/13
| rest
|
|
|
|
|
|
|
1/14
| 5.2
| 10:13
| 138
| 69%
| 34º/81%
| bike
trail
|
|
week
total>
| 26.12
(ytd 43.18) bike: 30 minutes
|
|
1/15
| 35:00
|
| 137
| 69%
| 64º/93%
| stationary
bike
|
|
1/16
| 5
| 10:31
| 142
| 71%
| 66º/48%
| tm
(1% incline)
|
|
1/17
| rest
|
|
|
|
|
|
|
1/18
| 5
| 10:22
| 142
| 71%
| 66º/45%
| tm
(1% incline)
|
|
1/19
| 5
| 10:29
| 142
| 71%
| 66º/69%
| tm
(1% incline) m 1-3 w/Nike Frees
|
|
1/20
| 10
| 10:54
| 147
| 74%
| 66º/35%
| tm
(1% incline) 14 hills 2%-5%
|
|
1/21
| 4
| 10:40
| 138
| 69%
| 66º/33%
| tm (1% incline) m
1 w/Nike Frees
|
|
week
total>
| 29.00
(ytd 72.18) bike: 35 minutes
|
|
1/22
| 40:00
|
| 136
| 68%
| 66º/40%
| stationary bike |
|
1/23
| 6
| 10:18
| 146
| 73%
| 66º/45%
| tm
(1%) 5 hills 2miles in Nike Frees
|
|
1/24
am
| 5
| 11:09
| 130
| 65%
| 66º/45%
| tm
(1 % incline)
|
|
1/24
pm
| 30:00
| 4:06
| 130
| 65%
| 66º/45%
| stationary
bike (7.33 bike miles)
|
|
1/25
| 5
| 11:09
| 131
| 66%
| 66º/38%
| tm
(1% incline) all 5 in Nike Frees
|
|
1/26
| rest
|
|
|
|
|
|
|
1/27
| 5
| 11:10
| 131
| 66%
| 66º/45%
| tm
(1% incline)
|
|
1/28
| 11
| 10:45
| 148
| 74%
| 66º/45%
| tm (1% incline) 14 hills
2%-5% |
|
week total>
| 32.00
(ytd 104.18) bike: 70 minutes
|
|
1/29
| 50:00
| 3:55
| 137
| 69%
| 68º/25%
| stationary
bike (12.74 miles)
|
|
1/30
| 5
| 11:14
| 131
| 66%
| 68º/32%
| tm
(1% incline) all 5 in nike frees
|
|
1/31
| rest
|
|
|
|
|
|
|
2/1
| 5
| 11:06
| 141
| 71%
| 68º/65%
| tm
(1%)
|
|
2/2am
| 4
| 11:06
| ----
| -----
| 68º/69%
| tm
(1% with 4 hills) 4 in Nike Frees
|
|
2/2pm
| 30:00
| 4:12
| 130
| 65%
| 66º/81%
| stationary
bike (7.14 miles)
|
|
2/3
| rest
|
|
|
|
|
|
|
2/4
| 1
| --
| --
| --
| 19º
| warm-up
for Super 5k
|
|
2/4
| 3.1
| 7:20
| --
| --
| 19º
| Super
5k (22:45...8:00, 7:12, 6:45, :43)
|
|
week total>
| 18.1
(122.28) bike: 80 minutes
|
|
2/5
| rest
|
|
|
|
|
|
|
2/6
| 6
| 11:06
| 143
| 72%
| 66º/29%
| tm
(1 %) all 6 in Nike Frees
|
|
2/7
| 6.1
| 10:29
| 173
| 87%
| 66º/23%
| tm
LT hills 8x.25m 4% @8:34 170-180bpm
|
|
2/8
| 60:00
| 4:07 |
137
| 69%
| 66º/29%
| stationary
bike (14.58 miles)
|
|
2/9
| 5
| 10:56
| 141
| 71%
| 66º/59%
| tm
(1%) Nike Frees
|
|
2/10
| 2.1
| 10:54
| --
| --
| 66º/40%
| tm
(1%) with strides at 7:53 pace
|
|
2/11
| 12
| 11:06
| 151
| 76%
| 66º/27%
| tm(1%)
16 hills 2-5%
|
|
week
total>
| 31.2
(153.48) bike: 60 minutes
|
|
2/12
| 65:00
| 4:03
| 129
| 65%
| 66º/38%
| stationary
bike (16.07 miles)
|
|
2/13
| 2
| 10:17
| 142
| 71%
| 66º/40%
| tm
1% warm-up. Nike Frees
|
|
2/13
| 3
| 7:35
| 180
| 90%
| 66º/40%
| LT
run tm 1% Nike Frees
|
|
2/14
| rest
|
|
|
|
|
|
|
2/15
| rest
|
|
|
|
|
|
|
2/16
| 4.1
| 11:00
| 137
| 69%
|
| Arcadia
Park LA, California nike frees
|
|
2/17
| rest
|
|
|
|
|
|
|
2/18
| 4.1
| 11:00
| 137
| 69%
|
| Arcadia
Park LA, California nike frees
|
|
week
total>
|
13.2 (162.58) bike: 65 Minutes
|
|
2/19
| rest
|
|
|
|
|
|
|
2/20
| 4.5
| 10:30
| 180
| 90%
|
| Fartlek
Arcadia Park LA, CA nike frees
|
|
2/21
| rest
|
|
|
|
|
|
|
2/22
| 5
| 8:55
| 191
| 96%
| 66º/61%
| tm
(1%) vo2max intervals
|
|
2/23
| 30
minutes
| 3:34
| 171
| 86%
| 66º/45%
| stationary
bike fartlek 8.05 miles
|
|
2/24
| rest
|
|
|
|
|
|
|
2/25
| 2
| 10:53
| 132
| 66%
| 66º/33%
| warm-up
(nike frees)
|
|
2/25
| 4
| 7:38
| 181
| 91%
| 66º/33%
| Lactate
threshold (LT) run (nikefrees)
|
|
| week
total> |
15.5 (177.58) bike : 30 minutes
|
|
2/26
| 80
minutes
| 3:57
| 137
| 69%
| 66º/83%
| stationary
bike (20.25 miles)
|
|
2/27
| 5
| 11:06
| 137
| 69%
| 66º/50%
| tm
(1 %) Nike Frees
|
|
2/28
| 3.1
| 11:06
| --
| --
| --
| tm
(1%) Nike Frees
|
|
3/1
| 5.1
| 11:06
| 133
| 67%
| 66º/26%
| tm
(1%) Nike frees
|
|
3/1
| 20
minutes
| 4:07
| 136
| 68%
| 66º/26%
| stationary
bike 5.1 miles
|
|
3/2
| 5.3
| 6:40
| 188
| 94%
| 66º/87%
| tm
(1%) vO2max int. 4x.5m 187-189bpm
|
|
3/3
| rest
|
|
|
|
|
|
|
3/4
| 45
minutes
| 3:55
| 131
| 66%
| 66º/43%
| stat.
bike (11.5 miles) followed by 7m run
|
|
3/4
| 7.1
| 11:06
| 142
| 71%
| 66º/43%
| tm
(1%) nike frees
|
|
week
total>
| 25.6
(203.18) bike: 145 minutes
| wt.
|
3/5
| 3.1
| 11:06
| 128
| 64%
| 66º/39%
| tm
(1%) frees
| 180.5
|
3/6
| 85
minutes
| 3:56
| 136
| 68%
| 66º/22%
| stationary
bike (21.6 miles)
|
|
3/7
| 5
| 11:06
| 135
| 68%
| 66º/28%
| tm
(1% incline) Nfrees
| 182.0
|
3/8
am
| 5
| 10:56
| 132
| 66%
| 66º/30%
| tm
(1%) nfrees
|
|
3/8
pm
| 25
minutes
| 4:06
| 124
| 62%
| 66º/30%
| stationary
bike (6.1 miles)
|
|
3/9
am
| 8
| 10:48
| 139
| 70%
| 66º/35%
| tm
(1% w/ 3 hills @3%) nfrees
|
|
3/9
pm
| 45
minutes
| 3:58
| 129
| 65%
| 66º/53%
| stationary
bike (11.33 miles)
|
|
3/10
|
rest
|
|
|
|
|
|
|
3/11
| 5
| 9:40
| 150
| 75%
| 52º/44%
| bike
trail (nikefrees)
|
|
| week
total> |
26.1
(229.28) bike: 155 minutes
| wt.
|
3/12
| 3
| 10:57
| 157
| 79%
| 66º/29%
| warm-up
2miles/cooldown 1mile
|
|
3/12
| 4
| 7:43
| 182
| 91%
| 66º/29%
| lactate
threshold 179-182 bpm (tm 1%)
|
|
3/13
| 3.1
| 10:54
| 137
| 69%
| 68º/71%
| tm
(1%) nikefrees
|
|
3/14
| 90
minutes
| 3:55
| 138
| 69%
| 68º/40%
| stationary
bike (23.02 miles)
|
|
3/15
| 5
| 11:01
| 143
| 72%
| 68º/76%
| tm
(1%) nfrees
|
|
3/16
| 5.2
| 10:37
| 134
| 67%
| 68º/69%
| tm
(1%) nfrees
| 177.0
|
3/17
| rest
|
|
|
|
|
|
|
3/18
| 2
| 11:16
| 122
| 61%
| 68º/40%
| warm-up
for MAF test
|
|
3/18
| 5
maf test
| 9:53
| 141
| 71%
| 68º/40% |
Maf
test decay mi1-5 10.48%
|
|
3/18
| 2
| 10:55
| 142
| 71%
| 68º/40% |
one
.6m hill @4.0% nfrees 9m total
|
|
| week
total> |
29.3
miles (258.58) bike: 90 minutes
| wt.
|
3/19
| 3.1
| 10:54
| 130
| 65%
| 68º/33%
| tm
1% incline nfrees
|
|
3/20
| 96
minutes
| 3:50
| 138
| 69%
| 66º/38%
| stationary
bike (25.03 miles)
| 176.4
|
3/21
am
| 2
| 11:33
| 132
| 66%
| 66º/29%
| warm-up
|
|
3/21
am
| 4.25
| 7:52
| 182
| 91%
| 66º/29%
| lactate
threshold 179-182 bpm (tm 1%)
|
|
3/21
am
| .75
| 10:52
| 157
| 79%
| 66º/29%
| tm
1% (total miles for run:
7)
|
|
3/21
pm
| 26
minutes
| 4:24
| 125
| 63%
| 68º/64%
| stationary
bike (5.9 miles)
|
|
3/22
| 5.1
| 10:42
| 135
| 68%
| 66º/40%
| tm
1% nfrees
|
|
3/23
| rest
|
|
|
|
|
| 174.0
|
3/24
| 40
minutes
| 4:00
| 134
| 67%
| 66º/54%
| stationary
bike (10.0 miles)
|
|
3/25
| 7
| 8:48
| 188
| 94%
| 68º/45%
| tm1% vo2max
int. 5x.5m peak:192bpm | wt.
|
| week
total> |
22.2
miles (280.78) bike: 162 minutes
|
|
3/26
| 3.1
| 10:42
| 134
| 67%
| 66º/40%
| tm
(1%)
|
|
3/27
| 35
minutes
| 4:07
| 129
| 65%
| 66º/35%
| stationary
bike (8.50 miles)
|
|
3/28
| 5
| 9:57
| 148
| 74%
| 59º/40%
| bike
trail
| 174.8
|
3/29
| 5
| 9:40
| 148
| 74%
| 48º/19%
| bike
trail
| 174.6
|
3/30
| 5
| 9:45
| 148
| 74%
| 61º/16%
| bike
trail
|
|
3/31
| rest
|
|
|
|
|
|
|
4/1
| 2
| 10:30
| --
| --
| 55º
| warm-up
for Giunta 5k
|
|
4/1
| 3.105
| 6:52
| 190
| 95%
| 55º
| Giunta
5k(21:19) 61st/753, 11/116 (40-49)
|
|
| week
total> |
23.2
miles (303.98) bike 35 minutes
| wt.
|
4/2
| rest
|
|
|
|
|
|
|
4/3
| 30
minutes
| 4:25
| 129
| 65%
|
| stationary
bike (6.8 miles)
|
|
4/4
| 5
| 10:31
| 142
| 71%
| 66º/35%
| tm
(1%) nfree
|
|
4/5
| rest
|
|
|
|
|
| 174.4
|
4/6
| rest
|
|
|
|
|
|
|
4/7
| 5
| 10:22
| 141
| 71%
| 66º/40%
| tm
(1%)
|
|
4/8
| 7.1
| 8:23
| 184
| 92%
| 66º/33%
| tm1% vo2max
int. 6x.5m peak:191 bpm
|
|
| week
total> |
17.1
miles (321.08) bike : 30 minutes
| wt.
|
4/9
| rest
|
|
|
|
|
|
|
4/10
| 50
minutes
| 4:03
| 136
| 68%
| 66º/50%
| stationary
bike (12.33 miles)
|
|
4/11
| 7.66
| 9:57
| 161
| 81%
| 50º/30%
| bike
trail
| 174.2
|
4/12
| 4.21
| 10:15
| 139
| 70%
| 66º/45%
| tm
(1%)
|
|
4/13
| 6.25
| 10:28
| 158
| 79%
| 66º/70%
| tm
17 hills @4.0%
|
|
4/14
| 4.25
| 10:09
| 139
| 70%
| 66º/45%
| tm
(1%)
|
|
4/15
| 9.19
| 9:30
| 162
| 81%
| 66º/93%
| tm
(1%) 12 hills 2-4%
|
|
| week
total> |
31.56 (352.64) bike: 50 minutes
|
|
4/16
| 55
minutes
| 4:16
| 130
| 65%
| 66º/90%
| stationary
bike (12.8 miles)
|
|
4/17
| 4.18
| 10:27
| 146
| 73%
| 66º/90%
| tm
(1%)
|
|
4/18
| 8.39
| 10:00
| 197
| 99%
| 66º/73%
| tm(1%)
performed Conconi
LT test
|
|
4/19
| 4.40
| 9:50
| 142
| 71%
| 50º/45%
| bike
trail
|
|
4/20
| 10.6
| 10:25
| 149
| 75%
| 55º/26%
| bike
trail
|
|
4/21
| rest
|
|
|
|
|
|
|
4/22
| rest
|
|
|
|
| got
married!
|
|
| week
total> |
27.57 (390.21) bike 55 minutes
|
|
4/23
| rest
|
|
|
|
|
|
|
4/24
| 8.23
| 10:51
| 150
| 75%
| 73º/29%
| bike
trail
|
|
4/25
| 4.14
| 10:44
| 131
| 66%
| 57º/33%
| bike
trail
|
|
4/26
| 4.45
| 9:38
| 140
| 70%
| 66º/34%
| tm
(1% incline)
|
|
4/27
| 12
| 9:50
| 160
| 80%
| 68º/94%
| tm
(1%) 9 hills
|
|
4/28
| rest
|
|
|
|
|
|
|
4/29
| 4.42
| 10:57
| 126
| 63%
| 61º/55%
| bike
trail
|
|
| week
total> |
33.24 (424.45)
|
|
4/30
| 2
| 11:00
| 138
| 69%
| 68º/25%
| tm
warm-up
|
|
4/30
| 4
| 7:41
| 178
| 89%
| 68º/25%
| LT
ave HR. 175 tm 1%
|
|
4/30
| 1.05
| 8:49
| 168
| 84%
| 68º/25%
| tm
easy (total miles 7.05)
|
|
5/1
| rest
|
|
|
|
|
|
|
5/2
| 8.38
| 10:33
| 148
| 74%
| 57º/58%
| bike
trail
|
|
5/3
| 4.15
| 10:30
| 138
| 69%
| 68º/40%
| tm
(1%)
|
|
5/4
| 12
| 9:52
| 160
| 80%
| 63º/27%
| bike
trail
|
|
5/5
| rest
|
|
|
|
|
|
|
5/6
| 4.41
| 9:51
| 136
| 68%
| 52/43%
| bike
trail
|
|
| week
total> |
35.99 (460.44)
|
|
5/7
| 2
| 10:26
| 140
| 70%
| 69º/20%
| tm
warm-up
|
|
5/7
| 4
| 7:41
| 181
| 91%
| 69º/20%
| LT ave HR.
175 tm 1%
|
|
5/7
| 2
| 9:39
| 160
| 80%
| 69º/20%
| tm
easy (total miles for
run: 8)
|
|
5/8
| 30
minutes
| 4:04
| 128
| 64%
| 68º/15%
| stationary
bike 7.37 miles
|
|
5/9
| 8.5
| 10:28
| 160
| 80%
| 79º/33%
| bike
trail--hot!
|
|
5/10
| 4.3
| 10:00
| 136
| 68%
| 68º/48%
| tm
(1%)
|
|
5/11
| 12
| 10:18
| 159
| 80%
| 73º/60%
| bike
trail
|
|
5/12
| rest
|
|
|
|
|
|
|
5/13
| 5.3
| 10:55
| 134
| 67%
| 56º/30%
| bike
trail
|
|
| week
total> |
38.10 (498.54)
|
|
5/14
| 2
| 10:44
| 128
| 64%
| 68º/30%
| tm
(1%) warm-up for LT run
|
|
5/14
| 4
| 7:24
| 180
| 90%
| 68º/30%
| tm
(1%) LT ave HR. 174
|
|
5/15
| 4.39
| 9:45
| 139
| 70%
| 66º/51%
| tm
1%
|
|
5/16
| 4.05
| 10:52
| 149
| 75%
| 84º/45%
| bike
trail--too hot, felt drained, shortened planned 90 min. run to 45.
|
|
5/17
| 6.01
| 9:49
| 169
| 85%
| 50º/71%
| btrail--striders
8x .12miles (193 meters) with .14 mile rest. highest hr 187 (94%)
|
|
5/18
| 3
| 9:50
| 133
| 67%
| 66º/88%
| tm
1%
|
|
5/19
| 2
| 9:50
| ---
| ---
| 66º/88%
| tm
1% 8k race tomorrow!
|
|
5/20
| 1.6
|
|
|
| 55º/83%
|
warm-up
for 8k
|
|
5/20
| 8k
(4.97m)
| 7:17
| --
| --
| 55º/83%
| Musco
8k--tough, steep hills
finished 8th of 46 runners. Won team competition.
|
|
| week
total> |
32.02 (530.56)
|
|
5/21
| rest
|
|
|
|
| walked
30 minutes
|
|
5/22
| 5
| 10:04
| 140
| 70%
| 68º/27%
| tm
1%
|
|
5/23
| 8.35
| 10:37
| 149
| 75%
| 69º/41%
| bike
trail sunny
|
|
5/24
| 5.15
| 10:10
| 140
| 70%
| 66º/43%
| tm
1%
|
|
5/25
| 13
| 10:05
| 160
| 80%
| 74º/50%
| bike
trail
|
|
5/26
| 3.5
| 10:22
| 129
| 65%
| 70º/34%
| tm
1% sunny
|
|
5/27
| 5
| 10:04
| 140
| 70%
| 74º/43%
| bike
trail sunny
|
|
| week
total> |
40.00 (570.56)
| wt.
|
5/28
| 2
| 10:33
| 139
| 70%
| 71º/78%
| tm
1% warm-up for LT run
|
|
5/28
| 4.25
| 7:30
| 180
| 90%
| 71º/78%
| tm
1% LT run ave HR 177
|
|
5/28
| 2.25
| 9:52
| 158
| 79%
| 71º/78%
| tm 1% (total: 8.5mi) (yoga
am/pm)
|
|
5/29
| 3
| 10:03
| 130
| 65%
| 71º/50%
| tm
1% (yoga
am/pm)
|
|
5/30
| 9
| 9:49
| 151
| 76%
| 72º/43%
| bike
trail sunny (yoga
am/pm)
| 175.0
|
5/31
| 5
| 9:59
| 135
| 68%
| 70º/63%
| tm
1% (yoga
am/pm)
|
|
6/1
| 13
| 9:45
| 160
| 80%
| 67º/76%
| bike
trail sunny (yoga
am/pm)
|
|
6/2
| rest
|
|
|
|
| (yoga
am)
|
|
6/3
| 4.5
| 10:05
| 134
| 67%
| 72º/87%
| tm
1% (yoga
am) |
|
| week
total> |
43.00 (613.56)
| wt.
|
6/4
| 2
| 10:19
| 140
| 70%
| 69º/94%
| tm
1% warm-up
|
|
6/4
| 4
| 7:20
| 181
| 91%
| 69º/94%
| tm
1% LT run ave HR 177
|
|
6/4
| 1.1
| 10:01
| 161
| 80%
| 69º/94%
| cooldown
(total 7.1miles) (yoga
am/pm)
|
|
6/5
| 3.1
| 10:02
| 133
| 67%
| 68º/69%
| tm
1% (yoga
am/pm)
|
|
6/6
| 2
| 11:53
| 124
| 62%
| 70º/52%
| warm-up
tm 0-1%
| 173.8
|
6/6
| 5
| 10:47
| 129
| 65%
| 70º/52%
| Maf Test tm 1%
|
|
6/6
| 1
| 13:20
| 122
| 61%
| 70º/52%
| cool-down
tm 1% (yoga
pm)
|
|
6/7
| rest
|
|
|
|
| (yoga pm)
| 172.6
|
6/8
| 2
| 12:05
| 118
| 59%
| 70º/57%
| tm
1% pre-raceday warm-up
| 173.4
|
6/9
| 3
| 11:00
| 120
| 60%
| 61º/90%
| warm-up/cool-down
for Gaspee 5k (yoga pm)
|
|
6/9
| 3.1
| 6:46*PR
| 191
| 96%
| 61º/90%
| Gaspee
Days 5k. time: 20:59 *PR
Light
rain. 76th out of 491
15 of 72 in age 40-49 div.
|
|
6/10
| rest
|
|
|
|
| walked
30 minutes (yoga pm)
|
|
| week
total> |
26.3 (639.86)
|
|
6/11
| 2.6
| 11:08
| 128
| 64%
| 70º/55%
| TM
1% still recovering from 5k
|
|
6/12
| 5
| 12:49
| 128
| 64%
| 73º/64%
| bike
trail sunny
|
|
6/13
| 10
| 12:20
| 128
| 64%
| 54º/86%
| bike
trail overcast light rain
| 172
|
6/14
| 5.4
| 11:33
| 122
| 61%
| 66º/62%
| tm
1%
| 171
|
6/15
| 12.12
| 12:17
| 128
| 64%
| 63º/62%
| bike
trail sunny
|
|
6/16
| rest
|
|
|
|
|
|
|
6/17
| 5
| 13:20
| 122
| 61%
| 80º/56%
| too
freakin hot! dilly-dallied getting out today
|
|
| week
total> |
40.12 (679.98)
|
|
6/18am
| 2
| 11:56
| 128
| 64%
| 72º/46%
| warm-up
for MAF test
| 172
|
6/18am
| 5
| 11:26
| 129
| 65%
| 72º/46%
| MAF
Test TM 1% decay=8.88%
10:53...129
11:19...128
11:25...128
11:44...129
11:51...129
Felt tired and
dehydrated.
|
|
6/18am
| 1
| 13:20
| 124
| 62%
| 72º/46%
| cooldown
plus 10 min walk
|
|
6/18pm
| 0:20:00
| --
| 119
| 60%
| 72º/83%
| stationary
bike 4.5 miles
|
|
6/19
| 5
| 13:11
| 123
| 62%
| 77º/53%
| bike
trail sunny hot
|
|
6/20am
| 9.15
| 13:10
| 128
| 64%
| 73º/82%
| 12:42__110
TM@1%incline
12:45__118
12:45__121.......................HILLS:
13:01__123___.25m @2%__.1m @2%
13:05__124___.25m @3%__.1m @2%
13:09__126___.25m @4%__.1m @2%
13:06__127___.25m @4%__.1m @2%
13:25__128___.25m @4%__.1m @2%
13:50__128___.25m @4%__.1m @2%
02:08__128(.15m)
| 170
|
6/20
pm
| 0:20:00
| --
| 119
| 60%
| 72º/64%
| stationary
bike 4.6 miles
|
|
6/21
| 5
| 12:48
| 122
| 61%
| 72º/51%
| bike
trail sunny
| 171
|
6/22
| 12
| 12:33
| 129
| 65%
| 65º/55%
| bike
trail sunny windy
1) 13:04
100
8)
13:59
126 (1 mile hill)
2) 12:22
113
9) 11:29
126 (downhill)
3) 12:22
114
10)
12:26
125
4)
12:24
116
11)
12:23 128
5) 12:46
119
12)
12:43 129
6) 14:00 121 (1 mile hill)
7) 11:07 123 (downhill)
|
|
6/23
| rest
|
|
|
|
|
|
|
6/24
| 7
| 11:57
| 127
| 64%
| 65º/48%
| bike
trail sunny yoga
|
|
| week
total> |
46.19 (725.34) bike 40 minutes
|
|
6/25
| 8
| 12:40
| 129
| 65%
| 72º/42%
| tm
1% aerobic intervals 6x.5miles at 128-129 bpm with .5 mile rest at
119-123
|
|
6/26
| rest
|
|
|
|
|
| 171
|
6/27
am
| 3
| 12:16
| 125
| 63%
| 76º/70%
| tm
1%
|
|
6/27
pm
| 5
| 11:40
| 129
| 65%
| 72º/70%
| tm
1%
| 170
|
6/28
| 5
| 12:32
| 123
| 62%
| 74º/64%
| tm
1%
| 169
|
6/29
| rest
|
|
|
|
|
|
|
6/30
| rest
|
|
|
|
|
|
|
7/1
| 8
| 12:32
| 129
| 65%
| 65º/55%
| bike
trail sunny
|
|
| week
total> |
29 (754.34)
|
|
7/2
| 5
| 13:18
| 121
| 61%
| 68º/50%
| bike
trail sunny
| 169
|
7/3
| 5
| 13:06
| 129
| 65%
| 72º/80%
| tm
0-1% incline
|
|
7/4
| 9
| 13:39
| 128
| 64%
| 72º/55%
| bike
trail sunny
|
|
7/5
| 5
| 12:22
| 129
| 65%
| 72º/89%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
7/6
| 8
| 12:36
| 129
| 65%
| 75º/83%
| tm
1% five .25mi hills @4.0%
|
|
7/7
| rest
|
|
|
|
|
|
|
7/8
| 10
| 13:30
| 129
| 65%
| 79º/57%
| Bike
trail hot! Sunny! Slow!!
|
|
| week
total> |
42 (796.34)
|
|
7/9
| 5
| 11:45
| 128
| 64%
| 73º/72%
| tm
1%
|
|
7/10
| 9
| 12:45
| 128
| 64%
| 81º/69%
| bike
trail sunny, hot
|
|
7/11
| 5
| 12:05
| 129
| 65%
| 74º/83%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
7/12
| 5
| 11:37
| 129
| 65%
| 74º/55%
| tm
1%
|
|
7/13
| 10
| 13:13
| 129
| 65%
| 81º/44%
| bike
trail, sunny, hot from the gitgo. used frequent walk breaks the last 3
miles to keep under MAF
|
170
|
7/14
| rest
|
|
|
|
| 50
minute walk Lincoln Woods
|
|
7/15
am
| 2
| 11:51
| 118
| 60%
| 76º/69%
| warm-up
| 170
|
7/15
am
| 5
| 10:41
| 129
| 65%
| 76º/69%
| MAF
TEST (tm 1%)
10:02 129
10:24 129
10:43 129
10:59 129
11:17 129
Time: 0:53:23 PACE: 10:41
decay 1-5 12.46%
|
|
7/15
am
| 3
| 13:07
| 129
| 65%
| 76º/69%
| tm 1%
aerobic/hill intervals 6x.25miles at 128-129 bpm with .25 mile rest at
119-123
hills at 4.0%
|
|
7/15
pm
| 3
| 11:35
| 123
| 62%
| 76º/59%
| tm
1%
|
|
| week
total> |
47 (843.34)
|
|
7/16
| 4
| 11:40
| 128
| 64%
| 74º/48%
| tm
1%
|
|
7/17
| 2
| 12:05
| 122
| 61%
| 74º/70%
| tm
1%
|
|
7/18
| rest
|
|
|
|
|
|
|
7/19
| rest
|
|
|
|
|
|
|
7/20
| 5
| 13:00
| 129
| 65%
| 75º/75%
| tm
1% with hills
|
|
7/21
| rest
|
|
|
|
|
|
|
7/22
| 12
| 12:52
| 128
| 64%
| 74º/49%
| bike
trail sunny, hot
|
|
| week
total> |
23 (866.34)
|
|
7/23
| rest
|
|
|
|
|
|
|
7/24
| 5
| 13:39
| 127
| 64%
| 76º/50%
| bike
trail sunny, hot some run/walking
|
|
7/25
am
| 3.15
| 12:50
| 125
| 63%
| 76º/70%
| tm
1%
|
|
7/25
pm
| 4
| 11:37
| 128
| 64%
| 74º/83%
| tm
1% yoga
|
|
7/26
am
| 4
| 12:04
| 128
| 64%
| 74º/52%
| tm
1%
|
|
7/26
pm
| 4
| 11:35
| 129
| 65%
| 75º/88%
| tm
1 % yoga
|
|
7/27
| 5
| 12:10
| 129
| 65%
| 75º/70%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
7/28
| 5
| 11:54
| 129
| 65%
| 75º/67%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
7/29
| 5
| 11:45
| 129
| 65%
| temp/dp/hum
75º/66º/88%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
| 170
|
| week
total> |
35.15 (901.49)
|
|
7/30
| rest
|
|
|
|
|
|
|
7/31
| rest
|
|
|
|
|
|
|
8/1
| 4
| 11:19
| 129
| 65%
| temp/dp/hum
75º/62º/48%
| tm
1% yoga
|
|
8/2
| rest
|
|
|
|
| too
busy!
|
|
8/3
| rest
|
|
|
|
| moving
|
|
8/4
| rest
|
|
|
|
|
|
|
8/5
| rest
|
|
|
|
|
|
|
| week
total> |
4 (905.49)
|
|
8/6
| 4
| 12:11
| 128
| 64%
| 75º/70%
| tm
1%
| 169
|
8/7
| 5
| 12:24
| 129
| 65%
| 77º/48%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
8/8
| rest
|
|
|
|
|
|
|
8/9
| 5
| 11:54
| 129
| 65%
| 75º/47% |
tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
8/10
| rest
|
|
|
|
|
|
|
8/11
| 6
| 11:54
| 129
| 65%
| 72º/48%
| bike
trail
|
|
8/12
| rest
|
|
|
|
|
|
|
| week
total> |
20 (925.49)
|
|
8/13
| rest
|
|
|
|
|
|
|
8/14
| 5
| 11:45
| 129
| 65%
| 73º/44%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
8/15am
| 5
| 12:47
| 129
| 65%
| 74º/65%
| tm
1% with 7 hill repeats @4%
|
|
8/15pm
| 5
| 12:42
| 129
| 65%
| 76º/74%
| tm
1%
|
|
8/16
| 4
| 11:45
| 129
| 65%
| 75º/70%
| tm
1%
|
|
8/17am
| 5
| 12:15
| 129
| 65%
| 71º/74%
| bike
trail cloudy
|
|
8/17pm
| 5
| 12:25
| 130
| 65%
| 76º/89%
| tm
1%
|
|
8/18
| 5
| 11:25
| 129
| 65%
| 74º/47%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
8/19
| 6
| 11:13
| 130
| 65%
| 72º/62%
| tm
1%
|
|
| week
total> |
40 (965.49)
|
|
8/20
| rest
|
|
|
|
|
|
|
8/21
| 5
| 11:47
| 130
| 65%
| 72º/68%
| tm
1%
|
|
8/22am
| 5
| 12:18
| 129
| 65%
| 72º/55%
| tm 1% with
8x .25mi hill repeats @4%
|
|
8/22pm
| 5
| 11:23
| 129
| 65%
| 72º/70%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
8/23
| 4
| 12:07
| 130
| 65%
| 74º/72%
| tm
1%
|
|
8/24
| 5
| 11:39
| 129
| 65%
| 76º/83%
| tm
1%
|
|
8/25
| 5
| 12:01
| 129
| 65%
| 78º/84%
| tm
1%
|
|
8/26
| 12
| 13:14
| 129
| 65%
| 79º/69%
| tm
0-1% walkbreaks last few miles
|
|
| week
total> |
41 (1006.49)
|
|
8/27
| rest
|
|
|
|
| Lots
of moving prep--moving to The Farm--and unpacking. Did thousands of
stairs while carrying boxes, and lots of walking. By the end of the
week, my legs felt like I had hiked a mountain.
|
|
8/28
| rest
|
|
|
|
|
|
8/29
| rest
|
|
|
|
|
|
8/30
| rest
|
|
|
|
|
|
8/31
| rest
|
|
|
|
|
|
9/1
| rest
|
|
|
|
|
|
9/2
| 5
| 11:58
| 127
| 64%
| 64º/60%
| The
Farm
|
|
| week
total> |
5 (1011.49)
|
|
9/3
| 5
| 11:08
| 128
| 64%
| 67º/60%
| The
Farm
|
|
9/4
| 5
| 11:44
| 129
| 65%
| 74º/67%
| tm
1%
|
|
9/5am
|
5
| 11:01
| 130
| 65%
| 72º/33%
| tm
1%
|
|
9/5pm
| 5
| 11:58
| 129
| 65%
| 72º/83%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
9/6
| 5
| 12:36
| 129
| 65%
| 75º/77%
| The
Farm
|
|
9/7
| 7.5
| 12:00
| 129
| 65%
| 71º
| tm
1%
|
|
9/8
| rest
|
|
|
|
|
|
|
9/9
| 5.5
| 11:48
| 128
| 64%
| 71º/74%
| tm
1%
|
|
| week
total> |
38 (1049.49)
|
|
9/10
| rest
|
|
|
|
|
|
|
9/11
| 5
| 11:57
| 129
| 65%
| 73º/74%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
9/12am
| 7.1
| 12:56
| 130
| 65%
| 73º/74%
| tm
1% w/6 hills@4.0
|
|
9/12pm
| 4
| 12:05
| 129
| 65%
| 73º/74%
| tm
1%
|
|
9/13
| 5
| 11:54
| 129
| 65%
| 73º/74%
| tm
1%
|
|
9/14
| 6
| 12:21
| 129
| 65%
| 73º/60%
| bike
trail sunny
|
|
9/15
| 5
| 11:10
| 128
| 64%
| 60º/71%
| the
Farm
|
|
9/16
| 8
| 12:19
| 130
| 65%
| 72º/74%
| tm
1% with hills
(also did
a 2 hour walk on the cliff walk in Newport)
|
173
|
| week
total> |
40.1
(1089.59)
walk: 2:00:00
|
|
9/17
| 8
| 11:57
| 129
| 65%
| 73º/74%
| tm
1%
5-mile Maf test ave.11:47
after 2-mile warm-up
10:45 129
11:04 129
11:41 129
12:23 129
13:04 129
|
|
9/18
| 3
| 11:39
| 129
| 65%
| 73º/74%
| tm
1%
|
|
9/19
| rest
|
|
|
|
|
|
|
9/20
| 8
| 11:34
| 130
| 65%
| 70º/60%
| bike
trail sunny
|
|
9/21
| 5
| 11:45
| 129
| 65%
| 75º/57%
| bike
trail sunny
|
|
9/22
| 5
| 11:13
| 129
| 65%
| 71º/74%
| tm
1%
|
|
9/23
| 14
| 12:09
| 130
| 65%
| 72º/41%
| bike
trail sunny
|
|
| week
total> |
43 (1132.59)
|
|
9/24
| rest
|
|
|
|
|
|
|
9/25
| 5
| 11:28
| 129
| 65%
| 70º/67%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
9/26
| 8
| 11:53
| 130
| 65%
| 69º/67%
| tm
1% with 10 hills
|
|
9/27
| 5
| 11:32
| 129
| 65%
| 72º/71%
| tm
1%
|
|
9/28
| 5
| 12:01
| 129
| 65%
| 76º/53%
| The
Farm sunny
|
|
9/29
| 5
| 11:06
| 129
| 65%
| 66º/43%
| The
Farm sunny
|
|
9/30
| 8
| 10:50
| 130
| 65%
| 64º/43%
| Bike
Trail sunny
|
|
| week
total> |
36 (1168.59)
|
|
10/1am
| 5
| 11:03
| 130
| 65%
| 64º/53%
| bike
trail sunny
| 174
|
10/1pm
| 2
| 11:17
| 129
| 65%
| 72º/64%
| tm
1%
|
|
10/1pm
| 20:00
| --
| 128
| 64%
| 72º/64%
| stationary
bike 5.04 miles
|
|
10/2
| 5
| 11:39
| 129
| 65%
| 73º/70%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
10/2
| 20:00
| --
| 128
| 64%
| 73º/70%
| stationary
bike 4.7 miles
|
|
10/3
| 10
| 11:43
| 131
| 66%
| 67º/87%
| bike
trail overcast (p.m walked 20:00)
|
|
10/4
| 5
| 11:36
| 130
| 65%
| 75º/79%
| tm
1%
|
|
10/5
| 14
| 11:56
| 130
| 65%
| 74º/72%
| bike
trail sunny
|
|
10/6
| rest
|
|
|
|
|
|
|
10/7
| 6.12
| 8:31
| --
| --
|
|
after
3 mile warm-up, I ran a 5k race "socially" at aprox. marathon pace.
Forgot my HRM strap.
(p.m. walk 20:00)
|
|
| week
total> |
47.12 (1215.71) bike:
0:40:00 walk: 0:40:00
|
|
10/8
| 8
| 11:12
| 129
| 65%
| 74º/82%
| tm 1%
5-mile Maf test ave.11:03
after 2-mile warm-up
10:19 129
10:45 129
11:00 129
11:23 129
11:48 129
|
|
10/8
| 23:00
| --
| 127
| 64%
| 74º/82%
| stationary
bike 5.34 miles
|
|
10/9
| 5
| 10:54
| 129
| 65%
| 61º/54%
| The
Farm sunny
|
|
10/10
| 10
| 11:06
| 130
| 65%
| 60º/83%
| bike
trail overcast (p.m. walked 20:00)
|
|
10/11
| 5
| 11:21
| 129
| 65%
| 73º/77%
| tm 1%
aerobic intervals 8x.25miles at 128-129 bpm with .25 mile rest at
119-123
|
|
10/11
| 22:00
| --
| 127
| 64%
| 73º/77%
| stationary
bike 5.18 miles
(pm walk for 22:00)
|
|
10/12
| 15
| 11:41
| 130
| 65%
| 57º/78%
| bike
trail overcast
|
|
10/13
| rest
|
|
|
|
| walked
30:00
| 173
|
10/14
| 7
| 10:28
| 130
| 65%
| 57º/41%
| bike
trail sunny, wind
|
|
| week
total> |
50 (1265.71) bike:
0:45:00 walk: 1:12:00
|
|
10/15
| 10
| 11:40
| 132
| 65%
| 61º/48%
| bike
trail sunny
|
|
10/16
| 5
| 11:50
| 125
| 62%
| 71º/68%
| tm
1%
|
|
10/17
| 10
| 11:12
| 130
| 65%
| 66º/45%
| bike
trail sunny (pm walked 30:00)
|
|
10/18
| 5
| 11:52
| 129
| 65%
| 72º/72%
| tm
1%
|
|
10/18
| 25:00
| --
| 123
| 62%
| 72º/72%
| stationary
bike 5.8 miles
|
|
10/19
| 7
| 12:18
| 131
| 66%
| 75º/79%
| tm 1% with
10 .25mi hill repeats @4%
|
|
10/20
| rest
|
|
|
|
| walked
20 minutes
|
|
10/21
| 16
| 12:12
| 133
| 67%
| 68º/46%
| bike
trail sunny
|
|
| week
total> |
53 (1318.71) bike: 25:00 walk:
50:00
|
|
10/22
| rest
|
|
|
|
| walked
50:00 on TM
| 174
|
10/23
| 5
| 11:47
| 123
| 62%
| 71º/70%
| tm
1%
|
|
10/24
| 3
| 11:23
| 123
| 62%
| 71º/80%
| tm
1%
|
|
10/24
| 27:00
| --
| 118
| 59%
| 71º/80%
| stationary
bike 5.92 mi
p.m walked 20:00
|
|
10/25
| rest
|
|
|
|
|
|
|
10/26
| 10
| 11:51
| 131
| 66%
| 56º/61%
| bike
trail sunny
|
|
10/27
| rest
|
|
|
|
|
|
|
10/28
| 7
| 11:30
| 129
| 65%
| 57º/50%
| bike
trail sunny
|
|
| week
total> |
25 (1343.71) bike:
27:00 walk: 70:00
|
|
10/29
| 2
| 12:08
| 121
| 61%
| 68º/52%
| tm
1% warm-up for MAF test
| 172
|
10/29
| 5
| 11:24
| 129
| 65%
| 68º/52%
| MAF
Test tm 1%
|
|
10/29
| 3
| 13:18
| 130
| 65%
| 68º/52%
| tm
1% w/ 6 .25mi
hill repeats @4%
|
|
10/30
am
| 3
| 11:49
| 129
| 65%
| 70º/60%
| tm
1%
|
|
10/30
pm
| 2
| 11:30
| 128
| 64%
| 70º/60%
| tm
1%
|
|
10/31
| 10
| 11:34
| 130
| 65%
| 63º/51%
| bike
trail sunny
|
|
11/1
| 3
| 11:12
| 130
| 65%
| 70º/67%
| tm
1%
|
|
11/2
| 16
| 11:55
| 133
| 67%
| 53º/45%
| bike
trail sunny
|
|
11/3
| 2
| 10:55
| 128
| 64%
| 70º/71%
| tm
1%
|
|
11/4
| 7
| 11:46
| 129
| 65%
| 67º/37%
| tm
1%
|
|
| week
total> |
53 (1396.71)
|
|
11/5
| 11
| 11:50
| 130
| 65%
| 53º/55%
| bike
trail sunny
|
|
11/6
| 5
| 11:51
| 130
| 65%
| 70º/67%
| tm
1%
|
|
11/7
| 11
| 11:42
| 130
| 65%
| 46º/50%
| bike
trail sunny
|
|
11/8
| 5
| 11:37
| 128
| 64%
| 68º/60%
| aerobic
intervals tm 1%
|
|
11/9
am
| 13.1
| 11:44
| 133
| 67%
| 46º/50%
| bike
trail sunny
|
|
11/9
pm
| 4
| 11:47
| 133
| 67%
| 68º/65%
| tm
1%
|
|
11/10
| rest
|
|
|
|
|
|
|
11/11
| 7
| 11:24
| 131
| 66%
| 44º/34%
| bike
trail sunny
|
|
| week
total> |
56 (1452.81)
|
|
11/12
| 12
| 11:45
| 131
| 66%
| 43º/39%
| bike
trail overcast
|
|
11/13
| 5
| 11:52
| 129
| 65%
| 70º/50%
| tm
1% (pm walked 30:00)
|
|
11/14
| 12
| 11:51
| 134
| 67%
| 56º/40%
| bike
trail sunny, windy (pm walked 20:00)
| 168
|
11/15
| 5
| 10:49
| 129
| 65%
| 61º/83%
| bike
trail rainy
|
|
11/16
1 run
8miles
| 2
| 12:04
| 115
| 58%
| 65º/52%
| warm-up
for MAF test
| 168
|
5
| 10:38
| 134
| 67%
| tm
1% incline
|
1
| 11:32
| 134
| 67%
| extra
mile tm 1%
|
11/17
| rest
|
|
|
|
| walked
2+ hours around windy Boston
|
|
11/18
| 18
| 11:55
| 135
| 68%
| 38º/56%
| bike
trail sunny/finished in dark
|
|
| week
total> |
60 (1512.81)
|
|
11/19
| rest
|
|
|
|
| 30
minute walk
|
|
11/20
| 5
| 11:08
| 130
| 65%
| 67º/45%
| tm
1%
| 167
|
11/21
| 10
| 10:42
| 131
| 66%
| 39º/96%
| bike
trail overcast
|
|
11/22
| 5
| 11:32
| 129
| 65%
| 70º/60%
| tm
1%
|
|
11/23
| 12
| 10:57
| 134
| 67%
| 37º/45%
| bike
trail sunny, very windy
|
|
11/24
| rest
|
|
|
|
|
|
|
11/25
| 7
| 10:35
| 129
| 65%
| 47º/27%
| bike
trail sunny
|
|
| week
total> |
39 (1551.81) (thanks,
LG1)
|
|
11/26
| 6.3
| 10:55
| 129
| 65%
| 66º/57%
| tm
1%
|
|
11/27
| 13
| 11:04
| 134
| 67%
| 50º/50%
| bike
trail sunny strong wind (20-30 mph)
|
|
11/28
| 5
| 10:38
| 129
| 65%
| 43º/42%
| bike
trail sunny
|
|
11/29am
1 run
11 miles
| 2
| 11:50
| 117
| 59%
| 65º/52%
| warm-up
for MAF test tm 1%
|
167
|
5
| 10:24
| 134
| 67%
| MAF
test
|
4
| 11:54
| 134
| 67%
| aerobic
hill repeats 8x.25 mile @4-5% incline
|
11/29pm
| 3.7
| 11:46
| 129
| 65%
| 73º/48%
| tm
0-1%
|
|
11/30
| 5
| 10:45
| 129
| 65%
| 68º/52%
| tm
1%
|
|
12/1
| 19
| 11:38
| 134
| 67%
| 24º/24%
| bike
trail winds 16-30+mph sunny
|
|
12/2
| rest
|
|
|
|
|
|
|
| week
total> |
63 (1614.81)
|
|
12/3
| 7
| 10:50
| 129
| 65%
| 68º/42%
| tm
0-1% (used Nike Free's 5.0 1st time)
|
|
12/4
am
| 11
| 10:58
| 134
| 67%
| 60º/28%
| tm
1% with hills
|
|
12/4
pm
| 3
| 10:57
| 130
| 65%
| 63º/30%
| tm
0-1%
|
|
12/5
| 4
| 10:45
| 129
| 65%
| 65º/30%
| tm
1%
|
|
12/6
am
| 11.26
| 10:29
| 134
| 67%
| 28º/32%
| bike
trail sunny windy
|
|
12/6
pm
| 4
| 10:52
| 130
| 65%
| 63º/30%
| tm
0-1%
|
|
12/7
| 5
| 10:57
| 129
| 65%
| 65º/30%
| tm
1%
|
|
12/8
| rest
|
|
|
|
|
|
|
12/9
| 15
| 10:44
| 134
| 67%
| 34º/52%
| bike
trail overcast light wind
|
|
| week
total> |
60.26 (1675.07)
|
|
12/10
| rest
|
|
|
|
|
|
|
12/11
am
| 4
| 10:56
| 129
| 65%
| 68º/40%
| tm
1%
|
|
12/11
pm
| 3
| 10:54
| 129
| 65%
| 70º/50%
| tm
1%
|
|
12/12
am
1 run
8.5 miles
| 2
| 11:27
| 121
| 60%
| 63º/42%
| warm-up
tm 1%
|
|
5
| 10:12
| 134
| 67%
| Maf
test tm 1%
|
|
1.5
| 10:49
| 134
| 67%
| extra
tm 1%
|
|
12/12
pm
| 3.5
| 11:24
| 129
| 65%
| 70º/40%
| tm
0-1%
|
|
12/13
| rest
|
|
|
|
|
|
|
12/14
| rest
|
|
|
|
|
|
|
12/15
| 5
| 10:25
| 134
| 67%
| 63º/30%
| tm 1%
aerobic intervals 8 x.25miles
| 167
|
12/16
| rest
|
|
|
|
|
took extra rest this week ,
shoveled too much snow past 4 days
|
|
| week
total> |
24 (1699.07)
|
|
12/17
| 5
| 10:47
| 129
| 65%
| 63º/30%
| tm
1%
|
|
12/18
am
| 8
| 11:12
| 134
| 67%
| 60º/28%
| TM
1% 10 hills 2-4%incline
|
|
12/18
pm
| 4
| 10:54
| 129
| 65%
| 64º/28%
| tm
1%
|
|
12/19
am
| 3.1
| 11:02
| 129
| 65%
| 62º/34%
| tm
1%
|
|
12/19
pm
| 3.1
| 11:21
| 124
| 62%
| 68º/35%
| tm
1%
|
|
12/20
| 5.8
| 11:32
| 129
| 65%
| 62º/42%
| tm
1%
|
|
12/21
| 2
| 10:19
| 131
| 66%
| 68º/45%
| tm
1%
|
|
12/22
| 6
| 11:38
| 130
| 65%
| 63º/38%
| tm
1% aerobic hill repeats
| 167
|
12/23
| 2
| 12:07
| 122
| 61%
| 70º/38%
| tm
1%
|
|
| week
total> |
39 (1738.07)
|
|
12/24/07
| rest
|
|
|
|
|
|
|
12/25/07
| rest
|
|
|
|
|
|
|
12/26/07
| rest
|
|
|
|
|
|
|
12/27/07
| 4
| 11:45
| 131
| 66%
| 60º
| Meinong,
Taiwan on roads and bike path. Nice run. Another world!
Exhausted from plane trip and 7 hours sleep in 4 days.
|
|
12/28/07
| rest
|
|
|
|
| 5-10
miles walking
|
|
12/29/07
| rest
|
|
|
|
| 5-10
miles walking
|
|
12/30/07
| rest
|
|
|
|
| 5-10
miles walking
|
|
week
total>
|
4 (1742.0 for the year)
|
12/31/07
| rest
|
|
|
|
| 5-10
miles walking
|
|
| week
total> |
|
|
|
|