2012 Training Log
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long runs    LT tempo    MAF Tests    medium long   PR's & Profile   race results   recovery
   
*Crusted Salt comic strip*



date miles time ave
pace
ave pace
minus
1st mile
high
ave HR
in a mile
total
miles

last 7 days
total
time

last 7 days
Miles
Year To Date
RHR RH
%
LBS.
Course/Notes
12/31
off




6
2:00:00
936.34



185.0
rest
12/30
off




6





rest
12/29
6
2:00:00
20:00
20:00

6
2:00:00
936.34




walk
12/28
off




3.08
1:09:00





rest
12/27
off




3.08
1:09:00





rest
12/26
off




12.21
3:32:00





rest
12/25
off




12.21
3:32:00





rest
12/24
off




14.50
4:10:00





rest
12/23
off




14.50
4:10:00





rest
12/22
3.08
1:09:00
22:24
22:21

14.50
4:10:00
930.34

61º
28%
184.8
walk
12/21
off




21.79
5:38:00




184.8
rest
12/20
9.13
2:23:00
15:39
15:32
130
21.79
5:38:00
927.26
47
71º
57%
185.8
tm 1%
long run heart time
@MAF 130
base speed 16:40
4x.25 mile hills@4%
12/19
off




12.66
3:15:00




185.0
rest
12/18
2.29
0:38:00
16:35
16:32
130
21.78
5:37:00
918.13
47
67º
55%
184.4
tm 1% heart time
@MAF 130
base speed 16:40
*heavy yard work
4 hours
12/17
off




21.00
5:30:00




184.4
rest
12/16
off




27.81
7:21:00




187.4
rest
12/15
10.37
2:37:00
15:08
15:02
130
31.81
8:28:00
915.84
47
72º
58%
185.6
tm 1%
long run heart time
@MAF 130
base speed 16:40
12/14
off




21.44
5:51:00




185.0
rest
12/13
off




21.44
5:51:00




186.4
rest
12/12
9.12
2:22:00
15:34
15:28
130
21.44
5:51:00
905.47
47
70º
56%
186.8
tm 1%
long run heart time
@MAF 130
base speed 16:40
  5 mile MAF-test
12/11
1.51
0:31:00
20:31


14.37
4:04:00
896.35



189.4
hilly walk
12/10
6.81
1:51:00
16:17
16:13
129
14.91
4:08:00
894.84
48
77º
55%
187.8
tm 1% medium long
heart time @MAF
base speed 16:40
12/9
4.00
1:07:00
16:45
16:38
126
12.15
3:26:00
888.03
49
77º
62%
187.4
tm 1% run/walk
12/8
off




12.18
3:23:00




186.4
rest
12/7
off




12.18
3:23:00





rest
12/6
off




12.18
3:23:00





rest
12/5
2.05
0:35:00
17:04
16:32

16.66
4:30:00
884.03




tm 0% walk
12/4
2.05
0:35:00
17:04
17:01

14.61
3:55:00
881.98



187.2
tm 1% walk
12/3
4.05
1:09:00
17:02
16:40
115
16.59
4:22:00
879.93
48
75º
55%
187.4
walk tm 1%
6x.25 mile hills
@4% incline
12/2
4.03
1:04:00
15:52
15:45
129
19.59
5:00:00
875.88
49
74º
54%
187.4
tm 0-1%
zone 120-130 bpm
12/1
off




19.10
4:56:00





rest
11/30
off




19.10
4:56:00





rest
11/29
4.48
1:07:00
14:57
14:38
129
19.10
4:56:00
871.85
48
68º
56%
187.2
tm 1%
zone 120-130bpm
heart time
11/28
off




14.62
3:49:00

49


188.4
rest
11/27
4.03
1:02:00
15:23
15:01
129
17.83
4:39:00
867.37
48
72º
59%
189.8
tm 0% recovery
zone 120-130 bpm
11/26
7.05
1:47:00
15:10
14:45
130
18.83
4:55:00
863.34
48
74º
56%
189.4
tm 1%  @MAF 130
  5 mile MAF-test
11/25
3.54
1:00:00
16:56
16:34
126
13.81
3:39:00
856.29
49
71º
56%
190.0
tm 1% 120-130 bpm
11/24
off




14.30
3:40:00




rest
11/23
off




14.30
3:40:00




rest
11/22
off




14.30
3:40:00





rest
11/21
3.21
0:50:00
15:34
15:05
130
16.81
4:15:00
852.75
48
75º
59%
189.8
tm 0% recovery @MAF
11/20
5.03
1:18:00
15:30
15:22
130
14.60
3:45:00
849.54
48
74º
59%
190.0
tm 1%
heart time 120-130 bpm
2x.25 mile hills @3%
11/19
2.03
0:35:00
15:16
14:44
123
9.57
2:27:00
844.51
48
70º
59%
191.4
tm 1% recovery
11/18
4.03
1:01:00
15:08
14:40
128
7.54
1:56:00
842.48
48
75º
59%
191.0
tm 1%
heart time 120-130 bpm
11/17
off




20.54
4:03:33





rest
11/16
off




20.54
4:03:33





rest
11/15
2.51
0:35:00
13:56
13:12
130
22.05
4:18:33
838.45
48
68º
60%
188.0
recovery @MAF
11/14
1
0:20:00
20:00
--

19.28 3:48:33
837.94



191.2
recovery walk
11/13
off




18.28
3:28:33




191.2
rest     waist 42"
11/12
off




24.34
4:38:33




192.4
rest
11/11
15.34
2:44:52
10:36
--
177
24.34
4:38:33
834.94
50
58º
80%
191.0
Peachtree City 25k
sunny/overcast W5mph
11/11
1.50
0:24:33
16:22
--
122
819.41
50
58º
80%
190.0
warm-up for 25k race
11/10
off




9.78
2:05:00





rest
11/9
off




9.78
2:05:00





rest
11/8
1.25
0:20:00
16:00
15:24
117
15.34
3:09:00
817.91
49
70º
60%

tm 0% recovery
11/7
off




14.09
2:49:00

54


190.2
rest
11/6
6.06
1:10:00
11:33
10:46
188
14.09
2:49:00
816.66
48
68º
60%
191.0
tm 1%
vo2max intervals 5x.3mi
ave pace 7:22 or 8.14mph
11/5
off




8.03
1:39:00

53


189.8
rest
11/4
2.47
0:35:00
14:10
13:18
129
10.03
2:19:00
810.6
49
75º
60%
189.4
tm 1% recovery
11/3
off




12.93
2:46:00

53


189.4
rest
11/2
5.56
1:04:00
11:30
10:37
188
12.93
2:46:00
808.13
48
68º
57%
189.6
tm 1%
vo2max intervals 5x.3mi
ave pace 7:24 or 8.1mph
11/1
off




7.37
1:42:00

54


188.6
rest
10/31
off




14.81
3:12:00

54



rest
10/30
off




14.81
3:12:00

55



rest
10/29
2.00
0:40:00
20:00
20:00
24.83
5:20:00
802.57 54


188.8
tm 0%  walk
10/28
5.37
1:02:00
11:32
10:38
185
26.04
5:40:20
800.57
48
72º
57%
189.4
tm 1%
vo2max intervals 5x.3mi
ave pace 7:27 or 8.04mph
10/27
off




20.67
4:38:00




189.6
rest
10/26
off




20.67
4:38:00




189.8
strength /yoga
10/25
7.44
1:30:00
12:05
11:30
181
34.89
7:23:00
795.2
50
80º
52%
190.4
tm 1%
LT tempo (heart time 170-180)
8:34 average pace
10/24
off




27.45
5:53:00

54


187.6
rest
10/23
10.02
2:08:00
12:46
12:27
153
33.10
7:08:00
787.76
48
79º
52%
187.8
tm 1% long run
130-153 bpm heart time
4x.25mi hills @3%
1 mile MAF-test
130 bpm 12:42
10/22
3.21
1:00:00
18:41
20:26
115
28.10
6:18:00
777.74
48
75º
52%
187.8
tm 1%
1.25 mi run/1.96mi walk
10/21
off




33.02
7:03:00




188.0
rest
10/20
off




33.02
7:03:00




187.8
rest
10/19
14.22
2:45:00
11:36
11:28
168
33.02
7:03:00
774.53
49
69º
30%
187.4
Silver Comet Trail
sunny, wind 16mph
long run 130-168 bpm
10/18
off




18.80
4:18:00





rest
10/17
5.65
1:15:00
13:16
12:35
145
19.95
4:38:00
760.31
51
81º
54%
186.8
medium long heart time
130-145 bpm
10/16
pm
1.26
0:21:00
16:40
16:40
115
18.40
4:13:00
754.66
51
75º
50%
187.0
tm 0%
recovery run
10/16
am
3.76
0:57:00
15:09
14:44
120
17.14
3:52:00
753.40
48
74º
52%
187.0
tm 0% Recovery
 
heart time 115-120 bpm
10/15
8.13
1:45:00
12:54
12:38
153
16.48
3:40:00
749.64
48
74º
41%
187.2
Silver Comet Trail
sunny, wind 16-26 mph
medium long heart time
MAF to 70% HRR
10/14
off




11.97
2:47:00





rest
10/13
off




15.43
3:39:00





rest
10/12
off




15.43
3:39:00





rest
10/11
1.15
0:20:00
17:23
17:20
94
24.75
5:39:00
741.51
48
72º
45%
186.2
walk
tm 0%
10/10
4.10
0:50:00
12:11
11:10
181
26.65
6:07:00
740.36
47
74º
54%
185.2
tm 1%
LT tempo (heart time 170-180)
8:41 average pace
10/9
3.10
0:45:00
14:30
14:00
120
27.77
6:17:00
736.26
46
74º
53%
184.6
tm 0% Recovery
 
heart time 115-120 bpm
10/8
3.62
0:52:00
14:21
13:55
129
26.67
6:14:00
733.16
46
75º
57%
185.8
tm 1% Recovery
 
heart time 120-130 bpm
10/7
3.46
0:52:00
15:01
14:42
120
24.05
5:42:00
729.54
47
78º
50%
187.8
tm 1% Recovery
 
heart time 115-120 bpm
10/6
off




25.04
5:45:00




187.8
rest
10/5
9.32
2:00:00
12:52
12:34
153
25.04
5:45:00
726.08
49
75º
45%
186.8
tm 1% long run
70% HRR
1 mile MAF-test
130 bpm 12:55

10/4
3.05
0:48:00
15:44
15:26
120
15.72
3:45:00
716.76
53
80º
45%
187.2
tm 0% Recovery
 
heart time 115-120 bpm
10/3
5.22
1:00:00
11:29
11:20

14.67
3:29:00
713.71
51
71º
64%
187.4
Silver Comet Trail
sunny, wind 5mph
LT tempo 2 miles 9:39 pace
10/2
2.00
0:42:00
21:00
21:00

13.81
3:34:00
708.49
49
77º
40%
185.8
walk tm 0%
10/1
1.00
0:20:00
20:00
20:00

23.11
5:15:00
706.49
53
76º
45%
185.4
walk tm 0%
9/30
4.45
0:55:00
12:21
11:21

23.26
5:14:00
705.49
46
78º
49%
185.0
tm 1%
fartlek
.25 mile walk/4.20 mile run
5:00 walk/ 50:00 run
9/29
off




18.81
4:19:00




185.2
rest
9/28
off




18.81
4:19:00




186.2
rest
9/27
2.00
0:32:00
16:00
16:00

33.11
7:29:00
701.04
49
80º
45%
187.2
tm 0%
1 miler run/ 1mile walk
9/26
4.36
1:05:00
14:54
14:24

33.14
7:33:00
699.04
47
77º
43%
187.6
tm 0%
4.11miles run/1:00:00 run
9/25
11.30
2:23:00
12:39
12:18

38.81
8:38:00
694.68
48
77º
43%
188.2
tm 1%  prog
2:02 run  /  0:21 walk
10.05 mi run / 1.25 mi walk
9/24
1.15
0:19:00
16:31
19:06

32.81
7:46:00
683.38
49


187.4
tm 0%
9/23
off




41.66
9:41:00

49


186.8
rest
9/22
off




46.69
10:53:00




187.6
rest
waist 39.75"  bodyfat 27.3%
9/21
14.30
3:10:00
13:17
13:05

46.69
10:53:00
682.23
50
85º
45%
187.8
tm 1%  prog
2:33 run  /  0:37 walk
12.00 mi run / 2.36 walk
9/20
2.03
0:36:00
17:44
17:44

40.98
9:49:00
667.93
51
81º
50%
187.0
tm 0%
walk
9/19 10.03 2:10:00 12:57 12:30
38.95
9:13:00
665.90
51 83º 47% 186.6 tm 1%  prog
1:57 run  /  0:13 walk
9.25 run / .75 walk
9/18
pm
2.00
0:40:00
20:00
20:00
37.44
9:09:00
655.87

81º
41%
187.2 tm 0%
walk
9/18
am
3.30
0:51:00
15:27
15:00

35.44
8:29:00
653.87
49
81º
47%
187.2
tm 1%
0:46 run  /  0:5 walk
3 run /.25 walk
9/17
10.00
2:14:00
13:24
13:03

35.43
8:28:00
650.57
48
77º
40%
187.0
tm 1%  prog
1:57 run  /  0:17 walk
9 run / 1 walk
9/16
5.03
1:12:00
14:18
13:49

25.43
6:14:00
640.57
49
78º
47%
187.6
tm 1%  prog
0:55 run  /  0:17 walk
4 run / 1 walk
9/15
off




25.40
6:19:00




187.2
rest
waist 40.75"  bodyfat 28.8%
9/14
8.59
2:06:00
14:40
14:23

30.70
7:59:00
635.54
49
80º
47%
188.6
tm 1%
1:25 run  /  0:41 walk
6 run / 2.5 walk
9/13
off




34.15
9:02:00




189.2
4 hours
yardwork
9/12
8.52
2:06:00
14:47
14:32

39.15
10:42:00
626.95
48
78º
49%
190.4
tm 1%
1:41 run  /  0:25 walk
7 run / 1.5 walk
9/11
3.29
0:50:00
15:11
14:39
129
35.74
10:06:00
618.43
50
82º
49%
191
tm 1% walk/run  HT
129 bpm
0:40sr   :40tr    0:10tw
9/10
off




43:11
12:21:00




191
rest
9/9
5.00
1:17:00
15:24
15:01
129
43:11
12:21:00
615.14
50
85º
46%
191
tm 1% walk/run
120-130 bpm
0:56sr   1:01tr    0:16tw
9/8
5.30
1:40:00
18:52
18:36

48.11
14:00:00
610.14
50
83º
40%
191
tm 0%
walk
9/7
12.04
3:09:00
15:41
15:34
130
44.06
12:50:00
604.84
49
78º
38%
191
tm 1% walk/run
120-130 bpm
1:23sr   1:45tr    1:24tw
9/6
5.00
1:40:00
20:00
20:00

42.44
12:26:00
592.80
50
84º
41%
191
tm 0%
walk
9/5
5.11
1:30:00
17:36
16:32
120
41.14
11:46:00
587.80
49
82º
42%
191
tm 1% walk/run
110-120 bpm
9/4
pm
2.33
0:45:00
19:18
19:18

39.53
11:16:00
582.69

80º
40%
191
tm 0%
walk
9/4
am
8.33
2:20:00
16:48
16:38
120
37.20
10:31:00
580.36
49
80º
40%
191
tm 1% walk/run
110-120 bpm
9/3
off




38.87
10:56:00





rest
9/2
pm
8.00
2:06:00
15:45
15:38
119
43.12
12:11:00
572.00
49
83º
39%
191
tm 1% walk/run
110-120 bpm
9/2
am
2.00
0:50:00
25.00


35.12
10:05:00
564.03

87º

191
walking Decatur
9/1
1.25
0:30:00
24:00


43.18
12:02:00
562.03

90º

191
walking downtown ATL
8/31
10.42
2:45:00
15:50
15:41
119
41.93
11:32:00
560.78
50
80º
40%
191
tm 1% walk/run
110-120 bpm
8/30
3.70
1:00:00
16:12
15:47
109
31.51
8:47:00
550.36
51
78º
41%
191
tm 0% walk/run
100-120 bpm
8/29
3.50
1:00:00
17:08
17:09
106
31.64
8:47:00
546.66
52
84º
40%
191
tm 1% walk/run
110-120 bpm
8/28
pm
2.00
0:40:00
20:00
20:00
93
38.21
10:37:00
543.16
54
80º
40%
192
tm 0%
walk
8/28
am
8.00
2:05:00
15:37
15:23
119
36.21
9:57:00
541.16
52
80º
40%
192
tm 1% walk/run
110-120 bpm
8/27
4.25
1:15:00
17:38
17:38
--
35.46
9:52:00
533.16

78º
65%
192
walk home from mechanic on Peachtree Industrial
waist 42.00"  bodyfat 30.6%
8/26
pm
2.43
0:47:00
19:07
19:19
96
40.99
11:22:00
528.91

84º
43%
193
tm 0%
walk
8/26
am
7.63
2:00:00
15:43
15:29
117
38.56
10:35:00
526.48
50
83º
39%
193
tm 1% walk/run
110-120 bpm
8/25
off




37.64
10:35:00





rest
8/24
off




37.64
10:35:00





rest
8/23
3.83
1:00:00
15:39
15:11
119
47.05
13:05:00
518.85
52
80º
43%
192
tm 1% walk/run
110-120 bpm
8/22
pm
2.50
0:50:00
20:00
20:00
93
49.18
13:50:00
516.02
54
82º
44%
192
tm 0%
walk
8/22
am
7.57
2:00:00
15:51
15:38
119
46.68
13:00:00
512.52
52
81º
40%
192
tm 1% walk/run
110-120 bpm
8/21
pm
3.31
1:00:00
18:07
17:46
92
46.62
13:00:00
504.95
50
84º
44%
192
tm 0%
walk
8/21
am
3.94
1:00:00
15:13
14:37
120
43.31
12:00:00
501.64
49
80º
44%
192
tm 1% walk/run
110-120 bpm
 
40:00 MAF test 
first mile 13:42
(running)
8/20
pm
2.25
0:45:00
20:00
20:00
88
45.33
12:45:00
497.70
50
82º
45%
192
tm 0%
walk
8/20
am
7.53
2:00:00
15:56
15:45
117
43.08
12:00:00
495.45
52
85º
44%
192
tm 1% walk/run
110-120 bpm
8/19
pm
3.00
1:00:00
20:00
20:00
87
43.20
12:00:00
487.92
--
84º
51%
192
tm 0%
walk
8/19
am
3.71
1:00:00
16:10
15:47
120
40.20
11:00:00
484.92
49
82º
43%
192
tm 1% walk/run
110-120 bpm
8/18
off




36.49
10:00:00





rest
8/17
9.41
2:30:00
15:57
15:47
119
44.00
12:00:00
481.21
51
82º
38%
192
tm 1% walk/run
110-120 bpm
8/16
pm
2.25
0:45:00
20:00
20:00
102
34.59
9:30:00
471.80
51
87º
43%
192
tm 0%
walk
8/16
am
3.71
1:00:00
16:10
15:47
118
32.34
8:45:00
469.55
51
81º
40%
192
tm 1% walk/run
110-120 bpm
8/15
7.51
2:00:00
15:58
15:47
117
34.68
9:22:00
465.84
50
82º
41%
192
tm 1% walk/run
110-120 bpm
8/14
pm
2.25
0:45:00
20:00
20:00
93
30.25
8:12:00
458.33
51
82º
40%
192
tm 0%
walk
8/14
am
3.71
1:00:00
16:10
15:47
118
28.00
7:27:00
456.08
51
82º
47%
192
tm 1% walk/run
110-120 bpm
8/13
7.65
2:00:00
15:41
15:29
120
24.29
6:27:00
452.37
51
85º
41%
192
tm 1% walk/run
110-120 bpm
 
1 mile MAF test 
13:50
(running)
8/12
off




16.64
4:27:00





rest
8/11
7.51
2:00:00
15:58
15:47
119
16.64
4:27:00
444.72
48
86º
47%
192
tm 1% walk/run
110-120 bpm
8/10
off




17.46
4:40:00





rest
8/9
6.05
1:37:00
16:01
15:47
118
21.06
5:40:00
437.21
51
83º
39%
192
tm 1% walk/run
110-120 bpm
8/8
3.08
0:50:00
16:14
0:15:47
115
21.06
5:40:00
431.16
52
83º
38%
192
tm 1% walk/run
110-120 bpm
8/7
off




21.50
5:47:00





rest
8/6
off




27.67
7:24:00





rest
8/5
off




31.24
8:21:00





rest
8/4
8.33
2:13:00
15:57
15:47
117
31.24
8:21:00
428.08
52
85º
40%
191
tm 1% walk/run
8/3
3.60
1:00:00
16:40
16:13
106
30.47
8:09:00
419.75
52
81º
39%
191
tm 0% walk
8/2
6.05
1:37:00
16:01
15:47
118
26.87
7:09:00
416.15
51
81º
39%
191
tm 1% walk/run
110-120 bpm
8/1
3.52
0:57:00
16:11
15:47
118
24.26
6:26:00
410.10
52
81º
39%
191
tm 1% walk/run
110-120 bpm
7/31
6.17
1:37:00
15:43
15:27
120
26.50
6:59:00
406.58
51
82º
41%
191
tm 1%
 
1 mile MAF test 
14:12
(running)
7/30
3.57
0:57:00
15:57
15:25
117
23.77
6:16:00
400.41
52
83º
36%
191
tm 1% walk/run
110-120 bpm
7/29
off




25.92
6:49:00





rest
7/28
7.56
2:01:00
16:00
15:47
120
29.32
7:43:00
396.84
53
88º
39%
191
tm 1% walk/run
110-120 bpm
7/27
off




21.76
5:42:00





rest
7/26
3.44
0:54:00
15:41
15:07
119
21.76
5:42:00
389.28
53
84º
40%
191
tm 1% walk/run
118-120 bpm
7/25
5.76
1:30:00
15:37
15:16
120
21.60
5:39:00
385.84
52
89º
40%
191
tm 1% walk/run
aerobic intervals 10sec
7/24
3.44
0:54:00 15:41
15:07
118
21.16
5:34:00
380.08
53
89º
42%
191
tm 1% walk/run
aerobic intervals 10sec
7/23
5.72
1:30:00
15:44
15:27
120
20.89
5:31:00
376.64
51
87º
41%
191
tm 1% walk/run
118-120 bpm
7/22
3.40
0:54:00
15:52
15:25
120
20.57
5:26:00
370.92
51
88º
55%
191
tm 1% walk/run
118-120 bpm
7/21
off




20.34
5:23:00





rest
7/20
off




20.34
5:23:00





rest
7/19
3.28
0:51:00
15:32
14:55
120
27.23
7:13:00
367.52
50
84º
43%
190
tm 1% walk/run
118-120 bpm
7/18
5.32
1:25:00
15:58
15:44
120
26.84
7:10:00
364.24
51
90º
67%
190
tm 1% walk/run
118-120 bpm
7/17
3.17
0:51:00
16:05
15:38
119
26.49
7:05:00
358.92
50
86º
42%
190
tm 1% walk/run
118-120 bpm
7/16
5.40
1:25:00
15:44
15:27
120
26.40
7:02:00
355.75
54
86º
41%
189
tm 1% walk/run
118-120 bpm
7/15
3.17
0:51:00
16:05
15:40
120
25.82
6:57:00
350.35
52
85º
42%
189
tm 1% walk/run
118-120 bpm
7/14
off




25.53
6:54:00





rest
7/13
6.89
1:50:00
15:57
15:45
120
25.53
6:54:00
347.18
53
83º
43%
189
tm 1% walk/run
118-120 bpm
7/12
2.89
0:48:00
16:36
16:11
119
18.64
5:04:00
340.29
50
84º
48%
189
tm 1% walk/run
118-120 bpm
7/11
4.97
1:20:00
16:05
15:45
120
15.75
4:16:00
337.40
50
84º
45%
189
tm 1% walk/run
118-120 bpm
7/10
3.08
0:48:00
15:35
14:38
120
19.48
5:10:00
332.43
50
82º
39%
188
tm 1%
30:28  MAF test 
first mile 14:11
(running)
7/9
4.82
1:20:00
16:35
16:11
120
16.40
4:22:00
329.35
50
85º
39%
188
tm 1% walk/run
118-120 bpm
7/8
2.88
0:48:00
16:40
16:10
119
16.32
4:17:00
324.53
52
83º
40%
188
tm 1% walk/run
118-120 bpm
7/7
off




16.06
4:14:00





rest
7/6
off




16.06
4:14:00





rest
7/5
off




22.11
5:53:00





rest
7/4
2.59
0:46:20
--
--
--
24.57
6:35:00
321.65




warmup + cooldown walk to Marta.
7/4
6.21
1:28:40
14:15
--
150
24.57
6:35:00
321.65
--
76º
82%
188
Peachtree Road Race 10k
all-walking
7/3
off




20.15
5:31:00





rest
7/2
4.74
1:15:00
15:49
15:07
120
22.65
6:13:00
312.95
52
81º
39%
188
tm 1% walk/run
115-120 bpm
7/1
2.62
0:45:00
17:10
16:40
119
21.93
6:08:00
308.21
52
86º
39%
188
tm 1% walk/run
115-120 bpm
6/30
off




21.84
6:05:00





rest
6/29
6.05
1:39:00
16:21
15:56
119
21.84
6:05:00
305.59
52
82º
40%
188
tm 1% walk/run
110-120 bpm
6/28
2.46
0:42:00
17:04
16:42
119
20.80
5:53:00
299.54
52
81º
39%
187
tm 1% walk/run
115-120 bpm 
6/27
4.28
1:10:00
16:21
15:53
120
20.60
5:51:00
297.98
53
81º
43%
188
tm 1%
20:00  MAF test 
first mile 14:50
(running)
6/26
2.50
0:42:00
16:48
16:24
119
20.05
5:46:00
292.80
53
86º
43%
187
tm 1% walk/run
115-120 bpm
6/25
4.02
1:10:00
17:24
17:08
118
19.84
5:44:00
290.30
53
89º
52%
187
tm 1% walk/run
113-120 bpm
6/24
2.53
0:42:00
16:36
15:47
120
19.92
5:39:00
286.28
53
85º
44%
187
tm 1% walk/run
115-120 bpm
6/23
off




19.96 5:37:00




rest
6/22
5.01
1:27:00
17:21
17:08
120
19.96
5:37:00
283.75
50
81º
42%
187
tm 1% walk/run
108-120 bpm
6/21
2.26
0:40:00
17:41
17:38
116
19.64
5:30:00
278.74
51
88º
45%
187
tm 1% walk/run
113-120 bpm
6/20
3.73
1:05:00
17:25
17:08
119
17.38
4:50:00
276.48
51
84º
45%
187
tm 1%  walk/run
zone 95-120 bpm
6/19
2.29
0:40:00
17:28
16:40
118
17.53
4:45:00
272.75
54
85º
45%
187
tm 1%  walk/run
zone 100-120 bpm
6/18
4.10
1:05:00
15:51
15:28
120
17.41
4:41:00
270.46
51
83º
47%
187
walking tm 1%
14:07  MAF test 
first mile 14:07
6/17
2.57
0:40:00
15:33
14:54
118
17.08
4:36:00
266.36
51
84º
47%
186
tm 1%  walk/run
zone 105-120 bpm
6/16
off




14.51
3:56:00





rest
6/15
4.69
1:20:00
17:03
16:40
119
14.51
3:56:00
263.79
50
85º
49%
186
tm 1%  walk/run
zone 95-120 bpm
6/14
off




14.30
3:51:00





yardwork
6/13
3.88
1:00:00
15:27
14:55
118
16.32
4:25:00
259.10
51
71º
80%
186
Silver Comet Trail
wind 5 mph, early no-sun
6/12
2.27
0:36:00
15:51
15:00
118
15.87
4:21:00
255.22
49
82º
49%
186
tm 1%  walk/run
zone 105-120 bpm
6/11
3.67
1:00:00
16:20
15:47
118
15:59
4:19:00
252.95
51
81º
51%
186
tm 1%  walk/run
zone 100-120 bpm
6/10
off




15.14
4:15:00




185
rest
6/9
off




17.24
4:49:00




185
rest
6/8
4.48
1:15:00
16:44
16:12
119
17.24
4:49:00
249.28
50
83º
48%
186
tm 1%  walk/run
zone 100-120 bpm
6/7
2.02
0:34:00
16:49
16:12
118
16.83
4:44:00
244.80
52
81º
49%
186
tm 1%  walk/run
zone 105-120 bpm
yardwork
6/6
3.43
0:56:00
16:19
15:58
120
16.73
4:42:00
242.78
51
81º
50%
186
tm 1%
20:00  MAF test 
first mile 15:11
(running)
6/5
1.99
0:34:00
17:05
16:12
118
16.47
4:39:00
239.35
52
80º
49%
186
tm 1%  walk/run
zone 105-120 bpm
6/4
3.22
0:56:00
17:23
16:40
118
16.49
4:37:00
237.36
52
83º
44%
186
tm 1%  walk/run
zone 100-120 bpm
6/3
2.10
0:34:00
16:11
15:23
116
16.64
4:34:00
234.14
51
80º
49%
186
tm 1%  walk/run
zone 105-120 bpm
6/2
off




16.53
4:32:00





rest
6/1
4.07
1:10:00
17:11
16:40
117
16.53
4:32:00
232.04
53
84º
49%
186
tm 1%  walk/run
zone 100-120 bpm
5/31
1.92
0:32:00
16:40
15:47
119
16.25
4:27:00
227.97
52
80º
46%
186
tm 1%  walk/run
zone 105-120 bpm
5/30
3.17
0:53:00
16:43
16:12
119
16.14
4:25:00
226.05
53
82º
49%
186
tm 1%  walk/run
zone 105-120 bpm
5/29
2.01
0:32:00
15:55
15:00
118
16.01
4:22:00
222.88
54
84º
49%
185
tm 1%  walk/run
zone 110-120 bpm
5/28
3.37
0:53:00
15:43
15:03
120
15.74
4:20:00
220.87
52
86º
60%
186
tm 1%  walk/run
zone 110-120 bpm
5/27
1.99
0:32:00
16:04
15:00
117
15.19
4:17:00
217.50
54
81º
41%
185
tm 1%  walk/run
zone 110-120 bpm
5/26
off




14.77
4:15:00





rest
5/25
3.79
1:05:00
17:09
16:40
117
14.77
4:15:00
215.51
55
83º
41%
185
tm 1%  walk/run
zone 105-120 bpm
5/24
1.81
0:30:00
16:34
15:23
118
12:48
3:40:00
211.72
54
84º
44%
185
tm 1%  walk/run
zone 110-120 bpm
5/23
3.04
0:50:00
16:26
15:47
118
13.27
4:00:00
209.91
53
83º
47%
185
tm 1%  walk/run
zone 110-120 bpm
5/22
1.74
0:30:00
17:14
16:14
118
11.63
3:40:00
206.87
55
82º
49%
185
tm 1%  walk/run
zone 110-120 bpm
5/21
2.82
0:50:00
17:43
17:04
117
9.89
3:10:00
205.13
58
82º
49%
185
tm 1%  walk/run
zone 110-120 bpm
5/20
1.57
0:30:00
19:06
17:37
112
7.07
2:20:00
202.31
55
81º
49%
185
  tm 1%   walking
5/19
off




5.50
1:50:00





rest
5/18
1.50
0:30:00
20:00
17:36
111
5.50
1:50:00
200.74
55
83º
46%
185
tm 1%  walking
5/17
2.60
0:50:00
19:13
17:40
120
4.00
1:20:00
199.24
51
80º
48%
185
tm 1%
20:00  MAF test 
first mile 17:32
(running)
5/16
1.40
0:30:00
21:25
17:45
111
1.40
0:30:00
196.64
--
80º
46%
185
all walking
41" waist
5/15
off











rest
5/14
off











5-7 miles walking
Mexico City
5/13
off











3-5 miles walking
Mexico City
5/12
off











5-7 miles walking
Mexico City
5/11
off











5-6 miles walking
lots of stairs
Teotihuacan
5/10
off











rest
5/9
off











3-4 miles walking
Morelia
5/8
off











3-4 miles walking
Morelia
5/7
off











rest
5/6
off











4-5 miles walking
Puebla
5/5
off











5-7 miles walking
Puebla
5/4
off











rest
5/3
off











rest
5/2
off











rest
5/1
off











rest
4/30
off











rest
4/29
2.56
0:51:00
19:55
18:10
103
2.56
0:51:00
195.24
53
86º
46%
189
walking tm 1%
4/28
off



0
0:00:00




heavy yardwork
4/27
off



0
0:00:00




rest
4/26
off



0
0:00:00




rest
4/25
off



2.39
0:49:00





rest
4/24
off



5.05
1:37:00





heavy yardwork
4/23
off



6.96
2:24:00





rest
4/22
off



9.46
3:10:00




walking around Dahlonega 1-2 miles
4/21
off



9.46
3:10:00





heavy yardwork
4/20
off




11.85
3:55:00




rest
4/19
2.39
0:49:00
20:03
18:44
104
11.85
3:55:00
192.68
53
76º
51%
188
walking tm 0%
yardwork
4/18
2.66
0:48:00
18:02
15:25
115
9.46
3:06:00
190.29
53
76º
49%
187
walking tm 1%
4/17
1.91
0:47:00
24:36
24:00
101
8.97
2:58:00
187.63
52
80º
49%
187
walking tm 0%
4/16
2.50
0:46:00
18:24
15:45
115
9.24
2:51:00
185.72
53
80º
47%
187
walking tm 1%
4/15
off







53



light walking around Athens, maybe a mile
4/14
2.39
0:45:00
18:49
16:16
116
6.74
2:05:00
183.22
52
78º
47%
187
walking tm 1%
4/13
off







54



rest
4/12
off







54



yardwork
4/11
2.17
0:40:00
18:25
15:02
112
4.35
1:20:00
180.33
52
74º
47%
187
walking tm 1%
4/10
2.18
0:40:00
18:20
15:00
120
2.18
0:40:00
178.66
52
77º
47%
187
walking tm 1%
15:00  MAF test 
first mile 15:00

4/9
off







52



yardwork
4/8
off







53



yardwork
4/7
off







51



rest
4/6
off







52



yardwork
4/5
off







52



rest
4/4
off







53



rest
4/3
off







54



rest
4/2
off







56



rest
4/1
off







54



2 miles very easy walking around Chattanooga
3/31
off







55



rest
3/30
off







58
80º
48%

20 minute walk    tm 0%
2.0 mph
ave HR 90
41"
3/29
off







59



rest
3/28
off




1.01
0:17:00

57
80º
48%

20 minute walk    tm 0%
2.0 mph
ave HR 89
3/27
off




1.01
0:17:00

59
74º
 48%

20 minute walk  tm 0%
2.0 mph
ave HR 85
3/26
1.01
0:17:00
16:49
16:49
121
1.01
0:17:00
176.48
51
81º
50%

tm 0%
3/25
off




0
0:00:00

51



rest
3/24
off




0
0:00:00

52



rest
3/23
off




0
0:00:00
51



rest
3/22
off




0
0:00:00
53



rest
3/21
off




0 0:00:00
54



rest
3/20
off




0
0:00:00
54



rest
3/19
off




0
0:00:00
51



rest
3/18
off




0 0:00:00
55



light walking at Atlantic Station. About a mile.
3/17
off




0 0:00:00
56



rest
3/16
off




0
0:00:00

57



rest
3/15
off




0
0:00:00

58



rest
3/14
off




0
0:00:00

--



rest
3/13
off




0
0:00:00

58



rest
3/12
off




0
0:00:00

--



rest
3/11 off




0 0:00:00
54



rest
3/10
off




0 0:00:00
55



rest
3/9
off



0 0:00:00
65



rest
3/8
off



0 0:00:00
65



rest
3/7
off



0 0:00:00
60



rest
3/6
off




0
0:00:00

57



rest
3/5
off




0
0:00:00

65



4 mile walk
3/4
off




0
0:00:00

62



rest
3/3
off




0 0:00:00
60



9 miles walking (3x3mi)
3/2
off




0 0:00:00
65



rest
3/1
off




0 0:00:00
65



rest
2/29
off




0 0:00:00
65



rest
2/28
off




0 0:00:00
62



2 mile walk
2/27
off




0 0:00:00
60



rest
2/26
off




0 0:00:00
60



rest
2/25
off




0
0:00:00

53



5 mile walk
2/24
off




0
0:00:00

--



rest
2/23
off




4.99
1:22:00

57



5 mile walk
2/22
off




7.86
2:06:00

54


178
rest
2/21
off




12.73
3:28:00

--



5 mile walk
2/20
off




14.50
3:58:00

--



rest
2/19
off




18.33
4:58:00

55



5 mile walk
2/18
off




18.33
4:58:00

55



rest
2/17
4.99
1:22:00
16:25
16:33
120
18.33
4:58:00
175.47
52
74º
53%
177
tm 1%
medium long
heart time zone 115-120
2/16
2.67
0:44:00
16:28
16:44
120
14.64
3:56:00
170.48
53
74º
52%
177
tm 1%
recovery
heart time zone 115-120
2/15
5.07
1:22:00
16:10
16:14
120
14.53
3:51:00
167.81
53
75º
50%
178
tm 0%
medium long
heart time zone 115-120
2/14
1.77
0:30:00
16:56
17:12
106
13.60
3:29:00
162.74
58
70º
46%
177
recovery
2/13
3.83
1:00:00
15:39
15:45
120
15.09
3:43:00
160.97
54
72º
45%
177
tm 0%
recovery
heart time zone 115-120
2/12





11.26
2:43:00




177
rest
2/11





13.34
3:14:00




177
rest
2/10
1.30
0:20:00
15:23
15:46
110
13.34
3:14:00
157.14
52
66º
55%
177
recovery
2/9
2.56
0:39:00
15:14
15:28
120
20.72
4:52:00
155.84
56
72º
59%
176
tm 0%
recovery
heart time zone 115-120
2/8
4.14
1:00:00
14:29
14:17
125
24.17
5:36:00
153.28
52
75º
73%
176
tm 1%
recovery
heart time zone 120-125
2/7
3.26
0:44:00
13:29
13:19
125
22.84
5:13:00
149.14
50
70º
65%
176
tm 1%
recovery
heart time zone 120-125
2/6
off




19.58
4:29:00

55


176
20 minute walk
2/5
2.08
0:31:00
14:54
14:41
117
24.60
5:34:00
145.88
56
71º
65%
176
recovery
kept it brief and deep into the fat burning realm
2/4
off




24.65
5:33:00

55


175
rest
RHR too high, took day off
2/3
8.68
1:58:00
13:35
13:35
130
29.48
6:33:00
143.80
48
73º
52%
175
tm 1%
Medium Long
heart time
zone 120-130 bpm
2/2
6.01
1:23:00
13:48
13:39
130
20.80
4:35:00
135.12
48
75º
50%
175
tm 1%
Medium Long
heart time
zone 120-130 bpm
2/1
2.81
0:37:00
13:10
12:52
130
14.79
3:12:00
129.11
52
66º
60%
175
tm 1%
Recovery @ MAF
heart time
(base speed 13:20)
1/31
off




11.98
2:35:00

53


175
rest
1/30
5.02
1:05:00
12:56
12:40
130
22:14
4:25:00
126.30
49
72º
42%
175
tm 1%
Medium Long @ MAF
heart time
(base speed 13:20)
1/29
2.13
0:30:00
14:05
13:38
124
17.12
3:20:00
121.28
52
70º
60%
175
recovery
1/28
4.83
1:00:00
12:25
12:05
130
14.99
2:50:00
119.15
48
70º
70%
175
tm 1%
Recovery @ MAF
heart time
(base speed 12:45)
40:00  MAF test 
first mile 11:16
1/27
off




19.21
3:21:00





rest
1/26
off




21.47
3:51:00





rest
1/25
off




25.13
4:36:00





rest
1/24
10.16
1:50:00
10:49
10:36
165
34.18
6:06:00
114.32
49
60º
44%
175
Silver Comet Trail
partly sunny, wind 5-10mph
Medium Long
zone 128-165
1/23
off




28.03
5:07:00





rest
1/22
off




28.03
5:07:00





rest
1/21
9.05
1:31:00
10:03
9:44
173
41.37
7:17:00
104.16
48
60º
82%
175
Silver Comet Trail
partly sunny, wind 5-10mph
Medium Long
30:00 in Hadd zone 1
with fartlek peaking at 90%MHR
fastest mile 8:19
1/20
2.26
0:30:00
13:16
12:56
127
34.54
6:16:00
95.11
49
66º
58%
175 recovery
1/19
3.66
0:45:00
12:17
11:46
130
32.28
5:46:00
92.85
51
67º
57%
175
tm 1%
recovery
heart time zone 125-130
1/18
9.05
1:30:00
9:56
9:31
160
37.63
6:32:00
89.19
48
67º
50%
175
tm 1%
Hadd LT level 1
9:17 average pace
1/17
4.01
0:51:00
12:43
12:14
130
32.51
5:52:00
80.14
50
68º
58%
174
tm 1%
recovery
heart time zone 125-130
1/16
off




37.08
6:31:00





rest
1/15
13.34
2:10:00
9:44
9:32
180
40.44
7:13:00
76.13
48
49º
36%
174
Silver Comet Trail
sunny, wind 7 mph
progressive long run
zone 130-180
fastest mile 7:55
1/14
2.22
0:30:00
13:30
0:12:45
128
27.10
5:03:00
62.79
49
70º
36%
174
recovery
1/13
off




35.37
6:33:00





rest
1/12
9.01
1:31:00
10:05
9:37
161
35.37
6:33:00
60.57
49
57º
62%
174
Silver Comet Trail
overcast, wind 15 mph
Hadd LT level 1
9:21 average pace
1/11
3.83
0:50:00
13:03
12:34
130
28.69
5:32:00
51.56
48
74º
58%
174
tm 1%
recovery
heart time zone 125-130
1/10
8.68
1:30:00
10:22
09:53
160
33.43
6:12:00
47.73
50
74º
61%
174
tm 1%
Hadd LT level 1
9:40 average pace
1/9
3.36
0:42:00
12:30
11:58
129
27.80
5:20:00
39.05
50
73º
58%
174
tm 1%
recovery
heart time zone 125-130
1/8
off




32.79
6:08:00





rest
1/7
10.49
2:00:00
11:26
11:13
176
35.69
6:47:00
35.69
48
79º
65%
173
progressive long run
zone 130-177
1/6
off




25.20
4:47:00





rest
1/5
2.33
0:30:00
12:52
12:19
128
25.20
4:47:00
25.20
51
70º
50%
173
tm 1%  recovery
1/4
8.57
1:30:00
10:30
10:04
159
34.01
6:17:00
22.87
48
70º
61%
173
tm 1%
Hadd LT level 1
9:52 average pace
1/3
3.05
0:38:00
12:27
12:00
129
25.44
4:47:00
14.30
48
65º
55%
171
tm 1%
recovery
heart time zone 125-130

1/2
8.35 1:30:00 10:46
10:22
159
23.71
4:29:00
11.25
48
69º
70%
171
tm 1%
Hadd LT level 1
10:23 average pace
1/1
2.90
0:39:00
13:26
13:12
130
23.92
4:51:00
2.90
48
72º
65%
171
tm 1%  recovery @maf 130
12/31
off




21.02
4:12:00
1182.56



171
20 minute walk
12/30
off




24.82
5:02:00
1182.56



171
30 minute walk
12/29
11.14
2:00:00
10:46
10:30
180
30.80
6:08:00
1182.56
49
69º
50%
171
tm 1%
Hadd 2400 test
 long run
12/28
off




19.66
4:08:00

58


171
rest
12/27
1.32
0:20:00
15:09
14:34
117
19.66
4:08:00
1171.42
52
70º
65%
170
recovery
12/26
8.56
1:52:00
13:05
13:02
130
20.66
4:17:00
1170.10
48
70º
67%
170
tm 1%
Medium Long @ MAF
heart time zone
120-130 bpm


Plays by Jimmy Brunelle:
One-Act Plays For Teens, High Schools
One-Act Plays