|
2012 Training Log |
| 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 | Fº | 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 |