|
2013
Training Log |
| date | miles | time | ave pace |
ave pace
minus 1st mile |
high ave HR in a mile |
total FOOT miles last 7 days |
total BIKE miles last 7 days |
total foot &bike time last 7 days |
Foot Miles Year To Date |
RHR | Fº | RH % |
LBS. |
Course/Notes |
| 5/17 |
5.31 |
1:30:00 |
16:56 |
16:42 |
130 |
17.64 |
7.37 |
5:27:00 |
371.00 |
55 |
83º |
47% |
183.6 |
tm
1% 45:00 run 45:00 walk week running total 3:05:00 week walking total 2:22:00 Week biking total 0:30:00 |
| 5/16 |
7.37 |
0:32:00 |
4:20 |
-- |
120 |
13.39 |
7.37 |
4:17:00 |
49 |
75º |
47% |
182.8 |
stationary
bike yoga/strength |
|
| 5/15 |
3.51 |
1:00:00 |
17:05 |
16:41 |
130 |
16.27 |
4:35:00 |
365.69 |
49 |
80º |
47% |
183.0 |
tm
1% 45:00 run ( 1x.25mi hill@3%) 15:00 walk |
|
| 5/14 |
3.12 |
0:50:00 |
16:01 |
15:05 |
128 |
12.76 |
3:35:00 |
362.18 |
50 |
76º |
47% |
182.8 |
tm
0% 30:00 run/20:00 walk |
|
| 5/13 |
5.70 |
1:35:00 |
16:40 |
16:19 |
130 |
12.83 |
3:35:00 |
359.06 |
51 |
77º |
47% |
181.0 |
tm
1% 1:05:00 run 30:00 walk |
|
| 5/12 |
off |
12.55 |
3:30:00 |
|||||||||||
| 5/11 |
off |
16.16 |
4:30:00 |
|||||||||||
| 5/10 |
1.06 |
0:20:00 |
18:51 |
-- |
106 |
16.16 |
4:30:00 |
353.36 |
53 |
78º |
51% |
180.8 |
tm
1% walk |
|
| 5/9 |
2.88 |
0:50:00 |
17:43 |
17:43 |
129 |
15.10 |
4:10:00 |
352.3 |
48 |
78º |
51% |
181.0 |
tm
0% 25:00 run/25:00 walk heavy yardwork |
|
| 5/8 |
off |
12.22 |
3:20:00 |
rest |
||||||||||
| 5/7 |
3.19 |
0:50:00 |
15:40 |
14:51 |
128 |
16.32 |
4:30:00 |
349.42 |
48 |
69º |
51% |
181.2 |
tm
0% 25:00 run/25:00 walk |
|
| 5/6 |
5.42 |
1:30:00 |
16:36 |
16:32 |
129 |
15.48 |
4:20:00 |
346.23 |
52 |
71º |
51% |
181.0 |
tm
1% 1:00:00 run 30:00 walk |
|
| 5/5 |
3.61 |
1:00:00 |
16:37 |
16:04 |
129 |
14.16 |
4:01:00 |
340.81 |
52 |
71º |
55% |
182.0 |
tm
1% run 24:00/walk 36:00 1 mile walking MAF test |
|
| 5/4 |
off |
13.28 |
3:51:00 |
183.6 |
rest |
|||||||||
| 5/3 |
off |
13.28 |
3:51:00 |
181.0 |
rest |
|||||||||
| 5/2 |
off |
17.38 |
5:01:00 |
180.8 |
rest |
|||||||||
| 5/1 |
4.10 |
1:10:00 |
17:04 |
16:50 |
126 |
17.38 | 5:01:00 |
337.20 |
52 |
78º |
47% |
182.0 |
tm
1% 20:00 run/50:00 walk |
|
| 4/30 |
2.35 |
0:40:00 |
17:01 |
15:57 |
126 |
17.29 |
4:57:00 |
333.10 |
52 |
79º |
50% |
182.8 |
tm
0% 20:00 run/20:00 walk yardwork |
|
| 4/29 |
4.10 |
1:11:00 |
17:19 |
17:03 |
129 |
14.94 |
4:17:00 |
330.75 |
52 |
77º |
45% |
180.2 |
tm
1% 45:00 run/26:00 walk |
|
| 4/28 |
2.83 |
0:50:00 |
18:18 |
18:05 |
128 |
10.84 |
3:06:00 |
326.65 |
52 |
72º |
47% |
181.2 |
tm
0% 40:00 run/10:00 walk yardwork |
|
| 4/27 |
off |
8.11 |
2:16:00 |
181.0 |
rest yardwork |
|||||||||
| 4/26 |
4.10 |
1:10:00 |
17:04 |
16:27 |
129 |
8.11 |
2:16:00 |
323.92 |
51 |
72º |
47% |
183.6 |
tm
1% run/walk 1 mile running MAF test 15:55 pace |
|
| 4/25 |
off |
heavy
yardwork |
||||||||||||
| 4/24 |
4.01 |
1:06:00 |
16:27 |
16:00 |
120 |
4.01 |
1:06:00 |
319.82 |
52 |
75º |
47% |
183.6 |
tm
1% walking 45:00 walking MAF test |
|
| 4/23 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/22 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/21 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/20 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/19 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/18 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/17 |
off | 0.00 | 0:00:00 | rest | ||||||||||
| 4/16 |
off | 2.41 | 0:43:00 | rest | ||||||||||
| 4/15 |
off | 4.76 | 1:25:00 | rest | ||||||||||
| 4/14 |
off | 4.76 | 1:25:00 | rest | ||||||||||
| 4/13 |
off | 4.76 | 1:25:00 | rest | ||||||||||
| 4/12 |
off | 4.76 | 1:25:00 | rest | ||||||||||
| 4/11 |
off | 4.76 |
1:25:00 |
315.81 |
rest | |||||||||
| 4/10 |
2.41 |
0:43:00 | 17:50 | 17:38 | 110 | 4.76 | 1:25:00 | rest | ||||||
| 4/9 |
2.35 | 0:42:00 |
17:52 |
17:38 |
110 |
2.35 |
0:42:00 |
313.40 |
rest | |||||
| 4/8 |
off | 0.00 |
0:00:00 |
rest | ||||||||||
| 4/7 |
off | 5.28 |
1:30:00 |
rest | ||||||||||
| 4/6 |
off | 6.98 |
2:10:00 |
rest | ||||||||||
| 4/5 |
off | 6.98 |
2:10:00 |
rest | ||||||||||
| 4/4 |
off | 6.98 |
2:10:00 |
rest | ||||||||||
| 4/3 |
off |
8.08 |
2:30:00 |
rest | ||||||||||
| 4/2 |
off | 10.35 |
3:10:00 |
rest |
||||||||||
| 4/1 |
5.28 |
1:30:00 |
17:02 |
16:40 |
113 |
10.35 |
3:10:00 |
311.05 |
56 |
75º |
45% |
183.0 |
tm 1% walking | |
| 3/31 |
1.70 |
0:40:00 |
23:31 |
22:37 |
110 |
9.10 |
2:47:00 |
305.77 |
73º |
45% |
180.0 |
tm 1% walking | ||
| 3/30 |
off |
7.40 |
2:07:00 |
182.0 |
rest |
|||||||||
| 3/29 |
off |
7.40 |
2:07:00 |
rest |
||||||||||
| 3/28 |
1.10 |
0:20:00 |
18:10 |
17:09 |
110 |
7.40 |
2:07:00 |
304.07 |
58 |
72º |
45% |
181.2 |
tm 1% walking | |
| 3/27 |
2.27 |
0:40:00 |
17:37 |
17:20 |
110 |
16.30 |
4:44:00 |
302.97 |
51 |
72º |
45% |
182.4 |
tm 1% walking | |
| 3/26 |
off |
16.03 |
4:44:00 |
rest |
||||||||||
| 3/25 |
4.03 |
1:07:00 |
16:37 |
16:00 |
130 |
26.08 |
7:32:00 |
300.70 |
57 |
73º |
45% |
182.0 |
tm
1% walking aerobic intervals 5x.25 mile reps @130 bpm with .25 mile rest @120 bpm |
|
| 3/24 |
off |
27.58 |
7:59:00 |
181.0 |
rest |
|||||||||
| 3/23 |
off |
27.58 |
7:59:00 |
180.8 |
rest |
|||||||||
| 3/22 |
off |
27.58 |
7:59:00 |
180.6 |
rest |
|||||||||
| 3/21 |
10.00 |
2:57:00 |
17:42 |
17:43 |
120 |
31.91 |
9:14:00 |
296.67 |
53 |
73º |
43% |
181.2 |
tm
1% walking 9x.25 mile hills @5% incline |
|
| 3/20 |
2.00 |
0:40:00 |
20:00 |
20:00 |
-- |
24.94 |
7:07:00 |
286.67 |
182.6 |
tm
0% |
||||
| 3/19 |
10.05 |
2:48:00 |
16:42 |
16:37 |
119 |
32.47 |
9:20:00 |
284.64 |
52 |
74º |
47% |
182.4 |
tm
1% walking |
|
| 3/18 |
5.53 |
1:34:00 |
16:59 |
16:37 |
130 |
25.93 |
7:31:00 |
274.62 |
55 |
72º |
49% |
182.2 |
tm
1% 4.53 miles walking aerobic intervals 6x.25 mile reps @130 bpm with .25 mile rest @120 bpm 1 mile running MAF test |
|
| 3/17 |
off |
29.92 |
8:41:00 |
181.4 |
rest |
|||||||||
| 3/16 |
off |
35.18 |
10:10:00 |
181.2 |
rest |
|||||||||
| 3/15 |
4.33 |
1:15:00 |
17:19 |
17:08 |
113 |
35.18 |
10:10:00 |
269.09 |
57 |
72º |
46% |
180.8 |
tm
1% walking |
|
| 3/14 |
3.03 |
0:50:00 |
16:30 |
16:23 |
113 |
42.87 |
12:39:00 |
264.76 |
52 |
71º |
44% |
180.6 |
tm 0% walking | |
| 3/13 |
9.53 |
2:53:00 |
18:09 |
18:14 |
120 |
42.84 |
12:41:00 |
261.73 |
53 |
73º |
44% |
181.0 |
tm
1% walking 8x.25 mile hills @5% incline |
|
| 3/12 |
3.51 |
0:59:00 |
16:48 |
16:52 |
112 |
41.84 |
12:24:00 |
252.20 |
53 |
72º |
45% |
181.6 |
tm 0% walking | |
| 3/11 |
9.52 |
2:44:00 |
17:13 |
17:08 |
118 |
41.36 |
12:21:00 |
248.69 |
58 |
75º |
47% |
182.4 |
tm
1% walking |
|
| 3/10 |
5.26 |
1:29:00 |
16:55 |
16:40 |
111 |
40.38 |
12:08:00 |
239.17 |
51 |
72º |
45% |
182.6 |
tm
1% walking |
|
| 3/9 |
off |
40.12 |
12:10:00 |
182.6 |
rest |
|||||||||
| 3/8 |
12.02 |
3:44:00 |
18:38 |
18:36 |
130 |
40.12 |
12:10:00 |
233.91 |
58 |
72º |
45% |
180.6 |
tm
1% walking |
|
| 3/7 |
3.00 |
0:52:00 |
17:20 |
17:02 |
112 |
30.14 |
9:08:00 |
221.89 |
58 |
70º |
45% |
180.6 |
tm 0% walking | |
| 3/6 |
8.53 |
2:36:00 |
18:17 |
18:10 |
119 |
27.14 |
8:16:00 |
218.89 |
58 |
70º |
45% |
180.6 |
tm
1% walking 7x.25 mile hills @5% incline |
|
| 3/5 |
3.03 |
0:56:00 |
18:28 |
18:01 |
109 |
23.61 |
7:01:00 |
210.36 |
52 |
72º |
44% |
181.6 |
tm
0% walking |
|
| 3/4 |
8.54 |
2:31:00 |
17:40 |
17:38 |
120 |
23.62 |
6:56:00 |
207.33 |
55 |
74º |
44% |
182.4 |
tm
1% walking |
|
| 3/3 |
5.00 |
1:31:00 |
18:12 |
18:01 |
120 |
15.08 |
4:25:00 |
198.79 |
58 |
71º |
44% |
182.6 |
tm
1% walking |
|
| 3/2 |
off |
10.08 |
2:54:00 |
182.6 |
rest |
|||||||||
| 3/1 |
2.04 |
0:42:00 |
20:35 |
20:00 |
14.08 |
4:54:00 |
193.79 |
54 |
180.6 |
tm
1% 2x.25 hills@5% |
||||
| 2/28 |
off |
23.06 |
7:17:00 |
180.8 |
rest |
|||||||||
| 2/27 |
5.00 |
1:21:00 |
16:12 |
15:53 |
120 |
26.11 |
8:10:00 |
191.75 |
52 |
73º |
50% |
181.0 |
tm
1% walking 45:00 walking MAF test |
|
| 2/26 |
3.04 |
0:51:00 |
16:46 |
16:28 |
111 |
29.16 |
9:08:00 |
186.75 |
68º |
49% |
181.4 |
tm
0% walking |
||
| 2/25 |
off |
29.14 |
9:11:00 |
181.6 |
rest |
|||||||||
| 2/24 |
off |
36.14 |
11:15:00 |
181.6 |
rest |
|||||||||
| 2/23 |
4.00 |
2:00:00 |
40.16 |
12:31:00 |
183.41 |
52º |
43% |
180.4 |
walking
around Nashville (pedometer) |
|||||
| 2/22 |
11.02 |
3:05:00 |
16:47 |
16:40 |
120 |
36.16 |
10:31:00 |
179.71 |
54 |
71º |
47% |
180.4 |
tm
1% walking |
|
| 2/21 |
3.05 |
0:53:00 |
17:22 |
16:56 |
111 |
34.14 |
10:03:00 |
168.69 |
49 |
70º |
45% |
181.2 |
tm 0% walking | |
| 2/20 |
8.05 |
2:19:00 |
17:16 |
17:09 |
119 |
34.09 |
10:05:00 |
165.64 |
46 |
72º |
45% |
180.8 |
tm
1% walking 6x.25 mile hills @5% incline |
|
| 2/19 |
3.02 |
0:54:00 |
17:52 |
17:10 |
111 |
33.05 |
9:56:00 |
157.59 |
62 |
70º |
49% |
181.6 |
tm 0% walking | |
| 2/18 |
7.00 |
2:04:00 |
17:42 |
17:30 |
120 |
33.06 |
9:59:00 |
154.57 |
55 |
74º |
45% |
180.0 |
tm
1% walking 45:00 walking MAF test |
|
| 2/17 |
4.02 |
1:16:00 |
18:54 |
18:42 |
130 |
33.07 |
10:01:00 |
147.57 |
53 |
71º |
50% |
179.8 |
tm
1% run/walk MAF test run 1 mile |
|
| 2/16 |
off |
33.05 |
10:02:00 |
rest |
||||||||||
| 2/15 |
9.00 |
2:37:00 |
17:26 |
17:15 |
120 |
33.05 |
10:02:00 |
143.55 |
55 |
75º |
47% |
181.6 |
tm
1% walking |
|
| 2/14 |
3.00 |
0:55:00 |
18:20 |
18:13 |
111 |
33.05 |
10:05:00 |
134.55 |
56 |
71º |
50% |
181.6 |
tm 0% walking | |
| 2/13 |
7.01 |
2:10:00 |
18:32 |
18:30 |
117 |
33.05 |
10:10:00 |
131.55 |
55 |
73º |
51% |
181.0 |
tm
1% walking 5x.25 mile hills @5% incline |
|
| 2/12 |
3.03 |
0:57:00 |
18:48 |
18:48 |
113 |
32.05 |
10:03:00 |
124.54 |
51 |
68º |
52% |
181.8 |
tm 0% walking | |
| 2/11 |
7.01 |
2:06:00 |
17:58 |
17:51 |
120 |
32.04 |
10:04:00 |
121.51 |
55 |
73º |
50% |
182.4 |
tm
1% walking 45:00 walking MAF test |
|
| 2/10 |
4.00 |
1:17:00 |
19:15 |
19:08 |
130 |
31.07 |
9:46:00 |
114.5 |
52 |
71º |
56% |
182.2 |
tm
1% run/walk MAF test run 1 mile |
|
| 2/9 |
off |
30.10 |
9:29:00 |
rest |
||||||||||
| 2/8 |
9.00 |
2:40:00 |
17:46 |
17:37 |
120 |
30.10 |
9:29:00 |
110.50 |
56 |
73º |
48% |
183.0 |
tm
1% walking |
|
| 2/7 |
3.00 |
1:00:00 |
20:00 |
20:00 |
110 |
21.10 |
6:49:00 |
101.50 |
69 |
72º |
48% |
182.4 |
tm 0% walking | |
| 2/6 |
6.01 |
2:03:00 |
20:27 |
20:08 |
117 |
18.10 |
5:49:00 |
98.50 |
55 |
75º |
48% |
182.6 |
tm
1% walking 4x.25 mile hills @5% incline |
|
| 2/5 |
3.02 |
0:58:00 |
19:12 |
19:20 |
109 |
12.09 |
3:46:00 |
92.49 |
58 |
72º |
47% |
182.0 |
tm 0% walking | |
| 2/4 |
6.04 |
1:48:00 |
17:52 |
17:53 |
120 |
9.07 |
2:48:00 |
89.47 |
53 |
73º |
47% |
180.8 |
tm
1% walking 45:00 walking MAF test |
|
| 2/3 |
3.03 |
1:00:00 |
19:58 |
20:15 |
130 |
6.61 |
2:00:00 |
83.43 |
53 |
74º |
47% |
181.2 |
tm
1% run/walk MAF test run 1 mile |
|
| 2/2 |
off | 6.08 | 1:42:00 | 180.0 |
rest | |||||||||
| 2/1 |
off | 6.08 |
1:42:00 |
rest | ||||||||||
| 1/31 |
off | 6.08 |
1:42:00 |
rest | ||||||||||
| 1/30 |
off | 8.61 |
2:34:00 |
rest | ||||||||||
| 1/29 |
off |
8.61 |
2:34:00 |
183.6 |
rest |
|||||||||
| 1/28 |
3.58 |
1:00:00 |
16:45 |
16:23 |
120 |
8.61 |
2:34:00 |
80.40 |
56 |
72º |
51% |
184.4 |
tm
1% walk @120 bpm |
|
| 1/27 |
2.50 |
0:42:00 |
16:48 |
16:40 |
130 |
10.37 |
3:01:00 |
76.82 |
49 |
70º |
56% |
183.6 |
tm
1% run heart time base speed 16:40 |
|
| 1/26 |
off |
7.87 |
2:19:00 |
53 |
185.0 |
rest |
||||||||
| 1/25 |
off |
15.58 |
4:26:00 |
54 |
184.2 |
rest |
||||||||
| 1/24 |
2.53 |
0:52:00 |
21.12 |
5:56:00 |
74.32 |
58 |
70º |
46% |
183.8 |
tm
1% walk |
||||
| 1/23 |
off |
18.59 |
5:04:00 |
55 |
184.4 |
rest |
||||||||
| 1/22 |
off |
26.23 |
7:08:00 |
55 |
183.2 |
rest |
||||||||
| 1/21 |
5.34 |
1:27:00 |
16:17 |
16:11 |
129 |
33.57 |
9:06:00 |
71.79 |
48 |
70º |
58% |
182.8 |
tm
1% run heart time zone 125-130 bpm |
|
| 1/20 |
off |
32.83 |
8:59:00 |
182.6 |
rest |
|||||||||
| 1/19 |
7.71 |
2:07:00 |
16:28 |
16:26 |
130 |
37.40 |
10:15:00 |
66.45 |
48 |
75º |
61% |
182.8 |
tm
1% run heart time @ MAF base speed 16:40 |
|
| 1/18 |
5.54 |
1:30:00 |
16:14 |
16:09 |
130 |
34.72 |
9:30:00 |
58.74 |
51 |
70º |
56% |
184.6 |
tm
1% run heart time @ MAF base speed 16:40 |
|
| 1/17 |
off |
184.4 |
rest |
|||||||||||
| 1/16 |
7.64 |
2:04:00 |
16:13 |
16:09 |
130 |
31.58 |
8:40:00 |
53.20 |
48 |
75º |
58% |
185.2 |
tm
1% run heart time @ MAF base speed 16:40 |
|
| 1/15 |
7.34 |
1:58:00 |
16:04 |
15:58 |
130 |
23.94 |
6:36:00 |
45.56 |
49 |
71º |
58% |
185.6 |
tm
1% run heart time @ MAF base speed 16:40 MAF test 5 miles ave pace: 15:50 |
|
| 1/14 |
4.60 |
1:20:00 |
17:23 |
17:34 |
128 |
20.17 |
5:38:00 |
38.22 |
52 |
75º |
57% |
184.4 |
tm
1% walk 7x.25 mile hills@5% |
|
| 1/13 |
4.57 |
1:16:00 |
16:37 |
16:36 |
130 |
20.61 |
5:40:00 |
33.62 |
50 |
76º |
58% |
183.6 |
tm
1% run heart time @ MAF base speed 16:40 |
|
| 1/12 |
5.03 |
1:22:00 |
16:18 |
16:12 |
130 |
19.42 |
5:20:00 |
29.46 |
50 |
75º |
55% |
186.2 |
tm
1% run heart time @ MAF base speed 16:40 |
|
| 1/11 |
off |
14.39 |
3:58:00 |
55 |
185.8 |
rest |
||||||||
| 1/10 |
2.40 |
0:40:00 |
16:40 |
16:32 |
128 |
18.62 |
5:13:00 |
24.02 |
54 |
72º |
58% |
184.8 |
tm
0% run/walk |
|
| 1/9 |
off |
19.60 |
5:29:00 |
56 |
183.8 |
rest |
||||||||
| 1/8 |
3.57 |
1:00:00 |
16:48 |
16:40 |
123 |
19.60 |
5:29:00 |
21.62 |
54 |
72º |
58% |
185.0 |
tm
0% run/walk strength training |
|
| 1/7 |
5.04 |
1:22:00 |
16:16 |
16:10 |
128 |
18.05 |
5:04:00 |
18.05 |
48 |
72º |
58% |
185.0 |
run/walk
@MAF 6x.25mi hills@3-4% |
|
| 1/6 |
3.38 |
0:56:00 |
16:34 |
16:30 |
130 |
13.01 |
3:42:00 |
13.01 |
47 |
71º |
57% |
184.4 |
tm
1% run heart time @ MAF base speed 16:40 strength training |
|
| 1/5 |
off |
9.63 |
2:46:00 |
184.6 |
rest |
|||||||||
| 1/4 |
4.23 |
1:15:00 |
17:43 |
17:48 |
129 |
15.63 |
4:46:00 |
9.63 |
51 |
70º |
50% |
185.4 |
tm
1% walk 6x.25mi hills@5% |
|
| 1/3 |
3.38 |
0:56:00 |
16:34 |
16:29 |
130 |
11.40 |
3:31:00 |
5.40 |
51 |
71º |
52% |
186.4 |
tm
1% run heart time @ MAF base speed 16:40 strength training |
|
| 1/2 |
off |
8.02 |
2:35:00 |
184.8 |
rest |
|||||||||
| 1/1 |
2.02 |
0:35:00 |
130 |
8.02 |
2:35:00 |
2.02 |
185.0 |
tm
1% walk/run strength training |
||||||
| 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 |