|
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 |
| 5/17 |
2.6 |
0:50:00 |
19:13 |
17:40 |
120 |
4 |
1:20:00 |
199.24 |
51 |
80º |
48% |
180 |
tm
1% mostly walking first 15:00 20:00 MAF test first mile 17:32 (running) |
| 5/16 |
1.4 |
0:30:00 |
21:25 |
17:45 |
111 |
1.4 |
0:30:00 |
196.64 |
-- |
80º |
46% |
180 |
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 |
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| 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% |
184 |
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% |
183 |
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% |
182 |
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% |
182 |
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% |
182 |
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% |
182 |
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% |
182 |
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% |
182 |
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 |
173 |
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% |
172 |
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% |
172 |
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% |
173 |
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% |
172 |
recovery |
| 2/13 |
3.83 |
1:00:00 |
15:39 |
15:45 |
120 |
15.09 |
3:43:00 |
160.97 |
54 |
72º |
45% |
172 |
tm 0% recovery heart time zone 115-120 |
| 2/12 |
11.26 |
2:43:00 |
172 |
rest |
|||||||||
| 2/11 |
13.34 |
3:14:00 |
172 |
rest |
|||||||||
| 2/10 |
1.30 |
0:20:00 |
15:23 |
15:46 |
110 |
13.34 |
3:14:00 |
157.14 |
52 |
66º |
55% |
172 |
recovery |
| 2/9 |
2.56 |
0:39:00 |
15:14 |
15:28 |
120 |
20.72 |
4:52:00 |
155.84 |
56 |
72º |
59% |
171 |
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% |
171 |
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% |
171 |
tm
1% recovery heart time zone 120-125 |
| 2/6 |
off |
19.58 |
4:29:00 |
55 |
171 |
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% |
171 |
recovery kept it brief and deep into the fat burning realm |
| 2/4 |
off |
24.65 |
5:33:00 |
55 |
170 |
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% |
170 |
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% |
170 |
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% |
170 |
tm
1% Recovery @ MAF heart time (base speed 13:20) |
| 1/31 |
off |
11.98 |
2:35:00 |
53 |
170 |
rest |
|||||||
| 1/30 |
5.02 |
1:05:00 |
12:56 |
12:40 |
130 |
22:14 |
4:25:00 |
126.30 |
49 |
72º |
42% |
170 |
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% |
170 |
recovery |
| 1/28 |
4.83 |
1:00:00 |
12:25 |
12:05 |
130 |
14.99 |
2:50:00 |
119.15 |
48 |
70º |
70% |
170 |
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% |
170 |
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% |
170 |
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% |
170 |
recovery |
| 1/19 |
3.66 |
0:45:00 |
12:17 |
11:46 |
130 |
32.28 |
5:46:00 |
92.85 |
51 |
67º |
57% |
170 |
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% |
170 |
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% |
169 |
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% |
169 |
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% |
169 |
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% |
169 |
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% |
169 |
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% |
169 |
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% |
169 |
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% |
168 |
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% |
168 |
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% |
168 |
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% |
167 |
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% |
167 |
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% |
167 |
tm 1% recovery @maf 130 |
| 12/31 |
off |
21.02 |
4:12:00 |
1182.56 |
167 |
20 minute walk |
|||||||
| 12/30 |
off |
24.82 |
5:02:00 |
1182.56 |
167 |
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% |
167 |
tm 1% Hadd 2400 test long run |
| 12/28 |
off |
19.66 |
4:08:00 |
58 |
167 |
rest |
|||||||
| 12/27 |
1.32 |
0:20:00 |
15:09 |
14:34 |
117 |
19.66 |
4:08:00 |
1171.42 |
52 |
70º |
65% |
166 |
recovery |
| 12/26 |
8.56 |
1:52:00 |
13:05 |
13:02 |
130 |
20.66 |
4:17:00 |
1170.10 |
48 |
70º |
67% |
166 |
tm
1% Medium Long @ MAF heart time zone 120-130 bpm |