2014 Training Log
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Profile & PR's     MAF Tests   AT/LTruns   cruise intervals  race results

~Crusted Salt comic strip ...running askew~


RUN
WALK LAST 7 DAYS
MILES  YTD

date miles time pace
 pace
minus
wu/cd
top
 HR
miles time pace
RUN
miles

RUN
time

WALK
miles

WALK
time

total
miles

total
time

Run
Walk
Total
RHR F RH
%
LBS.
Course/Notes



















































































































3/30
6.04
1:22:00
13:35
12:53
176
0.75
0:15:00
20:00
14.27
3:22:00
1.75
0:35:00
16.02
3:57:00
208.34
41.01
249.35
51
74
55%
174.0
tm 1%
cruise intervals
7 x.25 miles
3/29
off







8.23
2:00:00
1.00
0:20:00
9.23
2:20:00






173.8
rest
3/28
3.08
0:50:00
16:14
15:46
143
0.50
0:10:00
20:00
13.35
3:10:00
2.00
0:40:00
15.35
3:50:00
202.30
40.26
242.56
50
74
55%
175.0
tm 1%
zone 130-145bpm
3/27
off






10.27 2:20:00 1.50 0:30:00 11.77 2:50:00





173.0
rest
3/26
off







10.27
2:20:00
1.50
0:30:00
11.77
2:50:00






173.8
rest
3/25
5.15
1:10:00
13:36
12:43
176
0.50
0:10:00
20:00
15.30
3:36:00
2.50
0:50:00
17.80
4:26:00
199.22
39.76
238.98
50
73
55%
174.6
tm 1%
cruise intervals
6x.25 miles

3/24
off







10.15
2:26:00
2.00
0:40:00
12.15
3:06:00







rest
3/23
off







13.37
3:09:00
2.75
0:55:00
16.12
4:04:00







rest
3/22
5.12
1:10:00
13:40
12:52
180
1.00
0:20:00
20:00
14.81
3:34:00
3.00
1:00:00
17.81
4:34:00
194.07
39.26
233.33
50
74
55%
174.2
tm 1%
LT run
heart time
3/21
off







11.69
2:57:00
2.25
0:45:00
13.94
3:42:00







rest
3/20
off







11.69
2:57:00
2.25
0:45:00
13.94
3:42:00







rest
3/19
5.03
1:16:00
15:07
14:35
150
1.00
0:20:00
20:00
11.69
2:57:00
2.25
0:45:00
13.94
3:42:00
188.95
38.26
227.21
50
75
55%
174.8
tm 1%
hr zone
130-153bpm
3/18
off







12.74
3:11:00
2.25
0:45:00
14.99
3:56:00






174.4
rest
3/17
3.22
0:43:00
13:21
11:38
179
0.75
0:15:00
20:00
12.74
3:11:00
2.25
0:45:00
14.99
3:56:00
183.92
37.26
221.18
50
75
55%
175.0
tm 1%
LT run
heart time
3/16
1.44
0:25:00
17:22
16:45
130
0.25
0:05:00
20:00
11.39
3:01:00
1.75
0:35:00
13.14
3:36:00
180.70
36.51
217.21
53
72
52%
174.8
MAF recovery
tm 1%
3/15
2.00
0:33:00
16:30
16:04
130
0.25
0:05:00
20:00
15.69
4:06:00
2.50
0:50:00
18.19
4:56:00
179.26
36.26
215.52
53
72
52%
174.8
MAF recovery
tm 1%
3/14
off







13.69
3:33:00
2.25
0:45:00
15.94
4:18:00







rest
3/13
off







13.69
3:33:00
2.25
0:45:00
15.94
4:18:00







rest
3/12
6.08
1:30:00
14:48
14:19
151
1.00
0:20:00
20:00
13.69
3:33:00
2.25
0:45:00
15.94
4:18:00
177.26
36.01
213.27
49
76
53%
175.6
tm 1%
hr zone
130-153bpm
3/11
off







9.64
2:36:00
1.50
0:30:00
11.14
3:06:00







rest
3/10
1.87
0:33:00
17:39
17:37
120
0.25
0:05:00
20:00
11.34
3:06:00
1.75
0:35:00
13.09
3:41:00
171.18
35.01
206.19
49
72
52%
175.8
MAF recovery
tm 1%
3/9
5.74
1:30:00
15:41
15:19
153
1.00
0:20:00
20:00
15.50
4:03:00
2.00
0:40:00
17.50
4:43:00
169.31
34.76
204.07
49
75
52%
175.8
tm 1%
hr zone
130-153bpm
3/8
off







13.37
3:18:00
1.50
0:30:00
14.87
3:48:00







rest
3/7
off







13.37
3:18:00
1.50
0:30:00
14.87
3:48:00







rest
3/6
off







18.41
4:34:00
2.50
0:50:00
20.91
5:24:00







rest
3/5
2.03
0:33:00
16:15
15:38
126
0.25
0:5:00
20:00
20.41
5:09:00
3.00
1:00:00
23.41
6:09:00
163.57
33.76
197.33
51
72
52%
176.4
recovery
tm 1%
3/4
1.70
0:30:00
17:38
17:38
120
0.25
0:05:00
20:00
22.88
5:36:00
3.50
1:10:00
26.38
6:46:00
161.54
33.51
195.05
50
72
52%
177.0
recovery
tm 1%
3/3
6.03
1:30:00
14:56
14:37
130
0.50
0:10:00
20:00
21.18
5:06:00
3.25
1:05:00
24.43
6:11:00
159.84
33.26
193.10
49
72
52%
177.0
tm 1%
heart time @MAF
with
MAF test
45:00
3/2
3.61
0:45:00
12:28
10:54
180
0.50
0:10:00
20:00
18.92
4:24:00
3.25
1:05:00
22.17
5:29:00
153.81
32.76
186.57
49
75
52%
174.4
tm 1%
LT run
heart time
3/1
off







15.31
3:39:00
2.75
0:55:00
18.06
4:34:00






175.8
rest
2/28
5.04
1:16:00
15:05
14:43
130
1.00
0:20:00
20:00
15.31
3:39:00
2.75
0:55:00
18.06
4:34:00
150.20
32.26
182.46
49
72
52%
175.8
tm 1%
heart time @MAF
2/27
2.00
0:35:00
17:30
17:19
117
.050
0:10:00
20:00
16.46
4:03:00
3.27
1:03:00
19.73
5:06:00
145.16
31.26
176.42
49
70
52%
176.0
recovery
tm 1%
2/26
4.50
1:00:00
13:20
12:25
180
0.75
0:15:00
20:00
16.16
3:58:00
3.02
0:58:00
19.18
4:56:00
143.16
30.76
173.92
50
72
52%
176.8
tm 1%
MAF test
1 mile
strides
10 x.10mi reps

2/25
off







18.05
4:44:00
4.02
1:15:00
22.07
5:59:00






176.8
rest
2/24
3.77
0:48:00
12:44
11:09
180
0.50
0:10:00
20:00
19.18
5:04:00
4.52
1:25:00
23.70
6:29:00
138.66
30.01
168.67
50
72
53%
177.0
tm 1%
LT run
heart time
2/23
off







20.76
5:26:00
5.53
1:44:00
26.29
7:10:00






173.8
rest
2/22
off







23.23
6:09:00
5.78
1:49:00
29.01
7:58:00






174.0
rest
2/21
6.19
1:40:00
16:09
15:59
130
1.52
0:28:0
18:25
23.23
6:09:00
5.78
1:49:00
29.01
7:58:00
134.89
29.51
164.40
47
72
53%
174.8
tm 1%
heart time @MAF
2/20
1.70
0:30:00
17:38
17:38
120
0.25
0:05:00
20:00
23.98
6:28:00
5.79
1:50:00
29.77
8:18:00
128.70
27.99
156.69
50
73
53%
174.6
tm 0%
heart time
115-120bpm
2/19
6.39
1:46:00
16:35
16:25
130
1.75
0:32:00
18:17
24.69
6:40:00
5.84
1:51:00
30.53
8:31:00
127.00
27.74
154.74
50
73
53%
176.0
tm 1%
heart time @MAF
2/18
1.13
0:20:00
17:38
17:38
120
0.50
0:10:00
20:00
22.60
6:04:00
5.61
1:47:00
28.21
7:51:00
120.61
25.99
146.60
51
72
52%
177.0
tm 1%
heart time
115-120bpm
2/17
5.35
1:10:00
13:05
12:10
180
1.51
0:29:00
19:12
23.19
6:14:00
5.36
1:42:00
28.55
7:56:00
119.48
25.49
144.97
48
73
56%
178.2
tm 1%
LT run
heart time
2/16
2.47
0:43:00
17:25
17:11
120
0.25
0:05:00
20:00
23.84
6:41:00
5.38
1:41:00
29.22
8:22:00
114.13
23.98
138.11
46
71
52%
176.8
tm 1%
heart time
115-120bpm
2/15
off







25.43
6:51:00
5.88
1:51:00
31.22
8:42:00






178.0
rest
2/14
6.94
1:59:00
17:09
17:04
130
1.53
0:29:00
18:57
25.34
6:51:00
5.88
1:51:00
31.22
8:42:00
111.66
23.73
135.39
52
73
53%
177.6
tm 1%
heart time @MAF
2/13
2.41
0:42:00
17:26
17:15
120
0.25
0:05:00
20:00
21.47
5:43:00
7.11
2:12:00
28.58
7:55:00
104.72
22.20
126.92
51
70
53%
176.4
tm 1%
heart time
115-120bpm
2/12
4.30
1:10:00
16:17
16:02
130
1.52
0:28:00
18:25
21.21
5:39:00
7.06
2:11:00
28.27
7:50:00
102.31
21.90
124.21
50
70
52%
177.0
tm 1%
heart time @MAF
2/11
1.72
0:30:00
17:27
17:34
120
0.25
0:05:00
20:00
18.67
5:00:00
5.79
1:48:00
24.46
6:48:00
98.01
20.38
118.39
50
72
53%
177.6
tm 1%
heart time
115-120bpm
2/10
6.00
1:37:00
16:10
15:58
130
1.53
0:28:00
18:18
20.12
5:20:00
7.72
2:23:00
27.84
7:43:00
96.29
20.13
116.42
52
73
57%
177.6
tm 1%
heart time @MAF
2/9
3.97
0:53:00
13:21
12:14
179
0.75
0:15:00
20:00
16.16
4:19:00
6.44
2:00:00
22.60
6:19:00
90.26
18.60
108.89
48
73
65%
176.8
tm 1%
LT run
heart time

2/8
off







16.40
4:31:00
6.19
1:55:00
22.59
6:26:00






178.4
rest
2/7
3.07
0:51:00
16:37
16:17
130
2.76
0:50:00
18:07
16.40
4:31:00
6.19
1:55:00
22.59
6:26:00
86.32
17.85
104.17
51
71
52%
178.0
tm 1%
heart time @MAF
2/6
2.15
0:38:00
17:38
17:38
120
0.25
0:05:00
20:00
13.33
3:40:00
3.43
1:05:00
16.76
4:45:00
83.25
15.09
98.34
49
72
50%
177.6
tm 1%
heart time
115-120bpm
2/5
1.76
0:31:00
17:34
17:38
120
0.25
0:05:00
20:00
12.20
3:20:00
3.43
1:05:00
15.63
4:25:00
81.10
14.84
95.94
50
70
53%
178.6
tm 1%
heart time
115-120bpm
2/4
3.17
0:50:00
15:46
15:31
130
2.18
0:40:00
18:21
13.18
3:33:00
4.57
1:25:00
17.75
4:58:00
79.33
14.59
93.92
49
74
54%
178.2
tm 1%
heart time @MAF
2/3
2.04
0:36:00
17:38
17:38
120
0.25
0:05:00
20:00
11.56
3:10:00
2.64
0:50:00
14.20
4:00:00
76.16
12.41
88.57
58
72
54%
178.6
tm 0%
recovery
2/2
4.21
1:05:00
15:27
15:21
130
0.50
0:10:00
20:00
11.87
3:15:00
3.66
1:08:00
15.53
4:23:00
74.12
12.16
86.28
48
70
52%
177.8
tm 1%
MAF test
45:00
2/1
off







9.07
2:35:00
3.41
1:03:00
12.48
3:38:00






178.6
rest
1/31
off







9.07
2:35:00
3.41
1:03:00
12.48
3:38:00






177.6
rest
1/30
1.01
0:18:00
17:38
17:38
120
0.25
0:05:00
20:00
10.48
3:00:00
3.66
1:08:00
14.14
4:08:00
69.91
11.66
81.57
50
70
48%
178.0
tm 1%
recovery
1/28
1.55
0:27:00
17:25
17:38
120
0.25
0:05:00
20:00
10.95
3:12:00
2.52
0:48:00
13.47
4:00:00
66.16
10.02
76.18
51
68
48%
176.8
tm 1%
heart time
115-120bpm
1/27
2.35
0:41:00
17:40
17:17
130
1.27
0:23:00
18:07
11.44
3:21:00
2.52
0:48:00
13.96
4:09:00
64.61
9.77
74.38
50
70
52%
179.2
tm 1%
heart time @MAF
1/26
1.41
0:25:00
17:38
17:38
120
0.25
0:05:00
20:00
9.09
2:40:00
1.25
0:25:00
10.34
3:05:00
62.26
8.50
70.76
49
66
50%
177.6
tm 1%
heart time
115-120bpm
1/25
off







9.72
2:50:00
1.25
0:25:00
10.97
3:15:00






178.0
rest
1/24
1.41
0:25:00
17:38
17:38
120
0.25
0:05:00
20:00
9.72
2:50:00
1.25
0:25:00
10.97
3:15:00
60.85
8.25
69.10
57
67
41%
177.8
tm 1%
heart time
115-120bpm
1/23
2.10
0:37:00
17:37
17:34
120
0.25
0:05:00
20:00
10.62
3:05:00
1.25
0:25:00
11.87
3:30:00
59.43
8.00
67.43
50
66
50%
178.6
tm 1%
heart time
115-120bpm
1/22
2.12
0:37:00
17:27
17:27
120
0.25
0:05:00
20:00
10.87
3:08:00
1.25
0:25:00
12.12
3:33:00
57.33
7.75
65.08
50
66
48%
179.2
tm 1%
heart time
115-120bpm
1/21
2.04
0:36:00
17:38
17:38
125
0.25
0:05:00
20:00
10.52
3:01:00
1.25
0:25:00
11.77
3:26:00
55.21
7.50
62.71
55
69
52%
180.2
tm 1%
heart time
115-125bpm

RHR high. Feeling tired. Ran out of beats quickly today.
1/20
off







10.23
2:55:00
1.25
0:25:00
11.48
3:20:00






180.8
rest
1/19
2.04
0:35:00
17:09
16:40
120
0.25
0:05:00
20:00
17.06
4:43:00
2.25
0:45:00
19.31
5:28:00
53.17
7.25
60.42
53
68
52%
180.2
tm 1%
heart time
115-120bpm
1/18
off







17.42
4:48:00
2.25
0:45:00
19.67
5:33:00






179.2
rest
1/17
2.32
0:40:00
17:14
17:17
120
0.25
0:05:00
20:00
17.42
4:48:00
2.25
0:45:00
19.67
5:33:00
51.13
7.00
58.13
49
68
52%
180.8
tm 1%
heart time
115-120bpm
1/16
2.35
0:40:00
17:01
16:39
120
0.25
0:05:00
20:00
15.10
4:08:00
2.00
0:40:00
17.10
4:48:00
48.81
6.75
55.56
49
66
52%
180.2
tm 1%
heart time
115-120bpm
1/15
1.77
0:30:00
16:57
16:44
121
0.25
0:05:00
20:00
16.95
4:34:00
2.75
0:55:00
19.70
5:29:00
46.96
6.50
52.96
54
66
55%
179.8
tm 1%
1/14
1.75
0:30:00
17:09
16:33
128
0.25
0:05:00
20:00
15.18
4:04:00
2.50
0:50:00
17.68
4:54:00
44.69
6.25
50.94
55
68
56%
181.2
tm 1%
1/13
6.83
1:48:00
15:49
15:42
130
1.00
0:20:00
20:00
21.23
5:38:00
3.25
1:05:00
24.48
6:43:00
42.94
6.00
48.94
48
68
56%
181.2
tm 1%
heart time @MAF
1/12
2.40
0:40:00
16:40
16:26
130
0.25
0:5:00
20:00
14.40
3:50:00
2.25
0:45:00
16.65
4:35:00
36.11
5.00
41.11
48
68
55%
179.2
tm 1%
1/11
off







14.00
3:44:00
2.25
0:45:00
16.25
4:29:00






181.4
rest
1/10
off







14.00 3:44:00 2.25 0:45:00 16.25 4:29:00





182.2
rest
1/9
4.20
1:06:00
15:43
15:30
130
1.00
0:20:00
20:00
23.65
6:10:00
3.25
1:05:00
26.90
7:15:00
33.71
4.75
38.46
49
67
49%
182.0
tm 1%
heart time @MAF
1/8
off







22.42
5:54:00
2.75
0:55:00
25.17
6:49:00






182.2
rest
busy, stressful day
1/7
7.80
2:04:00
15:54
15:43
130
1.00
0:20:00
20:00
29.51
7:38:00
3.75
1:15:00
33.26
8:53:00
29.51
3.75
33.26
49
63
49%
182.4
tm 1%
heart time @MAF
1/6
off







21.71
5:34:00
2.75
0:55:00
24.46
6:29:00






183.0
rest
busy, stressful day
1/5
2.00
0:34:00
17:00
17:13
116
0.25
0:20:00
20:00
24.46
6:19:00
3.00
1:00:00
27.46
7:19:00
21.17
2.75
24.46
49
66
55%
182.8
tm 1%
1/4
off







25.84
6:33:00
3.50
1:10:00
29.34
7:43:00







rest
1/3
9.65
2:26:00
15:08
15:03
130
1.00
0:20:00
20:00
25.84
6:33:00
3.50
1:10:00
29.34
7:43:00
19.71
2.50
22.21
49
66
54%
183.8
tm 1%
heart time @MAF
1/2
2.97
0:50:00
16:50
16:41
120
0.50
0:10:00
20:00
25.29
6:30:00
2.75
0:55:00
28.04
7:25:00
10.06
1.50
11.56
50
70
57%
184.4
tm 1%
heart time
115-120

1/1
7.09
1:44:00
14:40
14:29
130
1.00
0:20:00
20:00
25.33
6:27:00
2.50
0:50:00
27.83
7:17:00
7.09
1.00
8.09
50
68
58%
183.8
tm 1%
heart time @MAF


Plays by JimmyB:
One-Act Plays For Teens, High Schools
One-Act Plays