|
Date
|
Miles
|
Ave.
Pace
|
Highest
HR
per mile
(bpm)
|
Peak
%MHR
|
Temp/
Humidity
|
Course/Notes
|
lb.
body
weight
|
1/1
|
rest
|
|
|
|
|
|
|
1/2
|
3.6
|
12:35
|
129
|
65%
|
62º/35%
|
tm
1% rhr
10+ over
|
|
1/3
|
4
|
12:25
|
128
|
64%
|
65º/35%
|
tm
1% rhr 10+ over
|
167
|
1/4
|
3
|
13:11
|
130
|
65%
|
65º/35%
|
tm
1% with hills (rhr still high)
|
|
1/5
|
rest
|
|
|
|
|
|
|
1/6
|
rest
|
|
|
|
|
|
|
week
total>
10.6 (ytd 10.6)
|
1/7
|
2.75
|
12:53
|
127
|
64%
|
66º/36%
|
tm
1% (rhr still high)
|
|
1/8
|
5.3
|
12:44
|
132
|
66%
|
65º/53%
|
Lincoln
Woods
|
|
1/9
|
4.5
|
10:09
|
174
|
87%
|
67º/58%
|
LT
intervals 5 x .25 mile at 176-180 bpm (88-90% MHR) with .25 mile rest
at 13:20 pace in between (HR dropping to 137-140).
Average pace for intervals: 7:51
Legs "Ripvanwinkling" as this run was the first fast effort since April.
|
166
|
1/10
|
5
|
12:16
|
128
|
64%
|
65º/45%
|
tm
1%
|
|
1/11
|
2
|
|
|
|
|
tm
1%
|
|
1/12
|
rest
|
|
|
|
|
|
|
1/13
|
11
|
10:50
|
151
|
76%
|
44º/53%
|
bike
trail sunny RHR=50
|
167
|
week
total>
30.55 (ytd 41.15)
|
|
1/14
|
4
|
12:36
|
129
|
63%
|
64º/53%
|
tm
0-1%
|
|
1/15
|
11.12
|
10:40
|
154
|
78%
|
34º/75%
|
The
Farm loop overcast
|
|
1/16am
|
4.02
|
12:22
|
129
|
65%
|
60º/36%
|
tm
1%
|
|
1/16pm
|
5
lt
|
9:22
|
181
|
91%
|
64º/38%
|
lactate
threshold tempo run
2.5 miles 0:20:00 ave pace 8:03
tm 1%
|
|
1/17
|
4
|
12:30
|
129
|
65%
|
63º/36%
|
tm
1%
|
|
1/18
|
18
|
10:12
|
177
|
89%
|
65º/56%
|
tm
1% with hills
|
|
1/19
|
rest
|
|
|
|
|
|
|
1/20am
|
5.5
lt
|
8:45
|
180
|
90%
|
62º/37%
|
lactate
threshold tempo run
3 miles 0:23:16 ave pace 7:45
tm 1%
|
|
1/20pm
|
6.5
|
9:56
|
162
|
81%
|
63º/29%
|
tm
1%
|
|
week
total>
58.14 (99.29)
|
|
1/21
|
4.15
|
11:55
|
129
|
65%
|
64º/30%
|
tm
1%
|
|
1/22
|
12
|
9:45
|
166
|
83%
|
35º/81%
|
The
Farm snowy/overcast
|
|
1/23
|
4.15
|
11:52
|
129
|
65%
|
62º/30%
|
tm
1%
|
|
1/24
|
6.2
|
11:45
|
134
|
67%
|
62º/30%
|
tm
1%
|
|
1/25
|
20
|
9:48
|
173
|
87%
|
62º/35%
|
tm
1% with hills
|
|
1/26
|
rest
|
|
|
|
|
|
|
1/27
|
6
lt
|
8:39
|
181
|
91%
|
65º/39%
|
tm
1%
lactate threshold tempo run
3.25 mi 24:46 ave pace 7:37 ave HR 178
|
|
week
total>
|
52.5 (151.79)
|
|
1/28
|
13
|
9:34
|
172
|
86%
|
66º/42%
|
tm
1% with hills
|
|
1/29
|
5
|
11:32
|
134
|
67%
|
63º/32%
|
tm
1%
|
|
1/30
|
4
|
9:15
|
164
|
82%
|
65º/40%
|
tm
2% Fartlek
|
|
1/31
|
12
|
9:17
|
164
|
82%
|
34º/38%
|
The
Farm sunny/ light wind
|
|
2/1
|
3.3
|
11:32
|
127
|
|
65º/70%
|
tm
1%
|
|
2/2
|
rest
|
|
|
|
|
|
|
2/3
|
2
|
10:00
|
--
|
--
|
45º/40%
|
warm-up
for 5k
|
|
2/3
|
3.1
|
6:58
|
--
|
--
|
45º/40%
|
Super
5k
|
|
2/30
|
2.1
|
10:00
|
--
|
--
|
45º/40%
|
cool-down
from 5k
|
|
week
total>
|
34.2 (185.99)
|
|
2/4
|
3
|
12:15
|
128
|
64%
|
65º/40%
|
tm
1%
|
|
2/5
|
2.56
|
11:43
|
125
|
63%
|
65º/40%
|
tm
1%
|
|
2/6
|
12.10
|
9:43
|
160
|
80%
|
62º/62%
|
tm
1% with hills
|
|
2/7
|
5.14
|
11:34
|
131
|
66%
|
64º/60%
|
tm
1%
|
|
2/8
|
20
|
9:33
|
176
|
88%
|
62º/55%
|
tm
1% with hills
|
|
2/9
|
rest
|
|
|
|
|
|
|
2/10
|
7
|
10:04
|
141
|
71%
|
61º/52%
|
tm
1% 5mi
MAF TEST ave pace 9:58
|
|
week
total>
|
49.8 (235.79)
|
|
2/11am
|
10
|
8:54
|
176
|
88%
|
60º/34%
|
tm
1% 5 miles @ MRP ave pace 8:10
|
|
2/11pm
|
4
|
11:32
|
131
|
66%
|
62º/31%
|
tm
1%
|
|
2/12
|
4.3
|
11:32
|
131
|
66%
|
58º/28%
|
tm
1%
|
|
2/13am
|
10.1
|
9:43
|
156
|
78%
|
69º/62%
|
tm
1% with hills
|
|
2/13pm
|
5.3
|
11:32
|
130
|
65/%
|
63º/62%
|
tm
1%
|
|
2/14
|
5.3
|
11:32
|
130
|
65%
|
62º/42%
|
tm
1%
|
|
2/15
|
17
|
9:25
|
165
|
83%
|
44º/45%
|
bike
trail sunny
|
|
2/16
|
rest
|
|
|
|
|
|
|
2/17
|
7
lt
|
8:46
|
181
|
91%
|
64º/32%
|
tm
1%
lactate threshold tempo run
4 miles 29:56 ave pace 7:29 ave HR 176
|
|
week
total>
|
63 (298.79)
|
|
2/18
|
13
|
9:41
|
153
|
77%
|
70º/72%
|
tm
1% with hills
|
|
2/19am
|
6
|
9:52
|
134
|
67%
|
41º/41%
|
bike
trail sunny, windy
|
|
2/19pm
|
3
|
11:15
|
124
|
62%
|
62º/38%
|
tm
1%
|
|
2/20am
|
8
|
9:36
|
141
|
71%
|
59º/28%
|
tm
1% 5mi MAF TEST ave pace 9:25
|
|
2/20pm
|
5
|
10:56
|
129
|
65%
|
60º/30%
|
tm
1%
|
|
2/21am
|
5
|
10:21
|
129
|
65%
|
61º/32%
|
tm
1%
|
169
|
2/21pm
|
3
|
10:21
|
--
|
--
|
65º/28%
|
tm
1%
|
|
2/22
|
20
|
9:37
|
167
|
84%
|
62º/52%
|
tm
1% with hills
|
|
2/23
|
rest
|
|
|
|
|
|
|
2/24
|
2
|
13:00
|
110
|
55%
|
34º/40%
|
warm-up
|
|
2/24
|
13.25
|
8:08
|
173
|
87%
|
34º/40%
|
Hyannis
Half Marathon
Done as MRP tempo run.
First 3mi: Ave pace 8:42 Ave HR 142
10.25mi at MRP ave
pace:7:58
ave HR 167
|
|
week
total>
|
78.25 (377.04)
|
|
2/25
|
rest
|
|
|
|
|
|
|
2/26
|
5
|
10:27
|
129
|
65%
|
63º/60%
|
tm
1%
|
|
2/27
|
5
|
10:24
|
133
|
67%
|
63º/45%
|
tm
1%
|
|
2/28
|
5
|
10:20
|
134
|
67%
|
63º/40%
|
tm
1%
|
|
2/29
|
10
|
9:15
|
164
|
82%
|
65º/44%
|
tm
1% with hills
RHR=46
|
|
3/1
|
rest
|
|
|
|
|
|
|
3/2
|
7
|
9:19
|
141
|
71%
|
64º/40%
|
tm 1% 5mi MAF TEST ave pace 9:13
|
|
week
total>
|
32.25 (409.54)
|
|
3/3
|
13
|
9:11
|
165
|
83%
|
66º/44%
|
tm
1% with hills
|
|
3/4am
|
5
|
10:31
|
132
|
66%
|
66º/56%
|
tm
1%
|
|
3/4pm
|
4
|
10:31
|
131
|
66%
|
66º/56%
|
tm
1%
|
|
3/5am
|
10
|
9:20
|
154
|
77%
|
66º/68%
|
tm
1% with hills
|
|
3/5pm
|
5
|
10:31
|
134
|
67%
|
62º/68%
|
tm
1%
|
|
3/6
|
5
|
10:21
|
132
|
66%
|
66º/68%
|
tm
1%
|
|
3/7
|
21.25
|
8:54
|
165
|
83%
|
50º/59%
|
bike
trail sunny/windy
|
|
3/8
|
rest
|
|
|
|
|
|
|
3/9am
|
5
|
10:19
|
130
|
65%
|
64º/44%
|
tm
1%
|
|
3/9pm
|
3
|
10:44
|
123
|
62%
|
66º/45%
|
tm
1%
|
|
week
total>
|
71.25 (480.79)
|
|
3/10am
|
7
|
9:12
|
141
|
71%
|
64º/44%
|
tm
1% 5mi MAF TEST ave pace 9:03
|
|
3/10pm
|
7
|
9:10
|
151
|
76%
|
66º/38%
|
tm
1% with hills
|
|
3/11
|
5
|
10:36
|
129
|
65%
|
64º/35%
|
tm
1%
|
167
|
3/12am
|
13
|
9:06
|
166
|
83%
|
66º/58%
|
tm
1% with hills
|
|
3/12pm
|
3
|
11:25
|
120
|
60%
|
68º/55%
|
tm
1%
|
|
3/13
|
5
|
10:34
|
126
|
63%
|
43º/23%
|
bike
trail sunny, windy
|
|
3/14
|
12.33
|
9:35
|
142
|
72%
|
50º/48%
|
bike
trail sunny
|
|
3/15
|
rest
|
|
|
|
|
|
|
3/16
|
rest
|
|
|
|
|
|
|
week
total>
|
52.33 (533.12)
|
|
3/17am
|
5
lt
|
7:51
|
180
|
90%
|
64º/50%
|
lactate
threshold tempo run (
tm 1%)
3 miles
21:57 ave
pace 7:19 ave HR 177
|
|
3/17pm
|
3.1
|
10:12
|
129
|
65%
|
64º/30%
|
tm
1%
|
|
3/18am
|
6.1
|
10:05
|
138
|
69%
|
45º/40%
|
bike
trail sunny
|
|
3/18pm
|
4.2
|
10:11
|
129
|
65%
|
62º/38%
|
tm
1%
|
|
3/19am
|
11.25
|
10:33
|
141
|
71%
|
66º/50%
|
tm
1% with hills
|
|
3/19pm
|
4.35
|
11:31
|
122
|
61%
|
66º/50%
|
tm
0-1%
|
|
3/20
|
5
|
10:15
|
130
|
65%
|
64º/40%
|
tm
1%
|
|
3/21
|
rest
|
|
|
|
|
|
|
3/22
|
7
|
9:19
|
141
|
71%
|
64º/32%
|
tm 1% 5mi MAF TEST ave pace 9:11
|
|
3/23
|
21
|
9:58
|
153
|
77%
|
43º/22%
|
bike
trail sunny, windy
|
|
week
total>
|
67 (600.12)
|
|
3/24
|
rest
|
|
|
|
|
|
|
3/25
|
3
|
11:01
|
120
|
60%
|
64º/40%
|
tm
1%
|
|
3/26
|
3
|
10:48
|
125
|
63%
|
64º/42%
|
tm
1%
|
|
3/27
|
5
lt
|
7:55
|
181
|
91%
|
65º/44%
|
lactate
threshold tempo run (
tm 1%)
3 miles 21:57 ave pace
7:19 ave HR 176
|
|
3/28
|
3
|
10:43
|
125
|
63%
|
64º/38%
|
tm
1%
|
|
3/29
|
rest
|
|
|
|
|
|
|
3/30
|
rest
|
|
|
|
|
|
|
week
total>
|
14 (614.12)
|
|
3/31am
|
11.3
|
10:28
|
141
|
71%
|
64º/56%
|
tm
1% with hills
|
|
3/31pm
|
3
|
11:08
|
125
|
63%
|
64º/55%
|
tm
1%
|
|
4/1am
|
5.1
|
10:26
|
133
|
67%
|
66º/59%
|
tm
1%
|
|
4/1pm
|
3.6
|
10:54
|
131
|
66%
|
66º/45%
|
tm1%
|
|
4/2
|
11.4
|
10:26
|
141
|
71%
|
44º/29%
|
bike
trail sunny x-treme wind
|
|
4/3
|
5
|
10:15
|
131
|
66%
|
52º/30%
|
bike
trail sunny windy
|
|
4/4
|
8.6
|
10:41
|
144
|
72%
|
67º/59%
|
tm
1%
|
|
4/5
|
rest
|
|
|
|
|
|
|
4/6
|
12
|
10:21
|
145
|
73%
|
66º/60%
|
tm
1%
|
|
week
total>
|
60 (674.12)
|
|
4/7
|
5
|
10:14
|
140
|
70%
|
68º/40%
|
tm
1%
|
|
4/8
|
2
|
11:34
|
121
|
61%
|
68º/45%
|
tm
1%
|
|
4/9
|
8.5
|
10:21
|
141
|
71%
|
49º/50%
|
The
Farm windy
|
|
4/10
|
2
|
11:34
|
120
|
60%
|
68º/23%
|
The
Farm sunny
|
|
4/11
|
20.14
|
9:08
|
185
|
93%
|
52º/43%
|
Bike
Trail... last 4 at MRP..overcast
|
|
4/12
|
rest
|
|
|
|
|
travel
day
|
|
4/13
|
13
|
9:30
|
175
|
88%
|
75º/55%
|
tm
with hills(down & up) Quebec hotel
|
|
week
total>
|
50.64 (724.76)
|
|
4/14
|
rest
|
|
|
|
|
walked
3-4 hours around Kebec
|
|
4/15
|
7
|
8:25
|
188
|
94%
|
75º/48%
|
Quebec
Hotel Governour fitness room
lactate threshold tempo run (
tm 1%)
4.00 miles 0:30:00 ave pace 7:30
|
|
4/16
|
10
|
8:51
|
185
|
93%
|
75º/53%
|
tm
with hills(down & up) Quebec hotel
Last 3 miles at MRP--hot
|
|
4/17
|
5
|
10:54
|
131
|
66%
|
69º/54%
|
tm
1% home
|
|
4/18
|
13.1
|
9:50
|
169
|
85%
|
75º/20%
|
bike
trail sunny, windy, hot
|
|
4/19
|
5
|
10:44
|
128
|
64%
|
68º/54%
|
tm
1%
|
|
4/20
|
13.1 mrp
|
8:12
|
186
|
93%
|
66º/37%
|
bike
trail, sun last 10 miles @ marathon race pace ave pace 7:54 ave HR 173
|
|
week
total>
|
53.2 (777.96)
|
|
4/21
|
rest
|
|
|
|
|
|
|
4/22
|
7.04
|
10:23
|
138
|
69%
|
72º/29%
|
bike
trail sunny, windy
last mile 10:07
|
|
4/23
|
13.1
|
9:44
|
183
|
92%
|
81º/26%
|
bike
trail, sunnny, HOT, last
mile 8:18
|
|
4/24
|
5
|
10:41
|
131
|
66%
|
72º/29%
|
bike
trail sunny windy last
mile 10:48
|
|
4/25
|
13.1
|
9:37
|
165
|
83%
|
70º/20%
|
bike
trail sunny, wind last mile 8:38
|
|
4/26
|
7
|
9:55
|
138
|
69%
|
59º/38%
|
bike
trail sunny windy last mile 9:44
|
|
4/27
|
20
|
9:18
|
165
|
83%
|
51º/71%
|
bike
trail overcast windy last mile 8:46
|
|
week
total>
|
65.24 (843.20)
|
|
4/28
|
rest
|
|
|
|
|
|
|
4/29
|
6
f
|
8:42
|
---
|
---
|
67º/68%
|
tm
1% fartlek fastest burst 6:40 (hrm poopedout)
|
|
4/30
|
13.1
|
8:53
|
165
|
83%
|
49º/43%
|
bike
trail sunny very windy last mile 8:17
|
|
5/1
|
3.1
|
10:37
|
127
|
64%
|
65º/58%
|
tm
1% no fan, no vent, trying to stay hot
|
|
5/2
|
3.15
|
9:13
|
---
|
---
|
68º/58%
|
tm
1% with strides fastest stride 6:40
|
|
5/3
|
3
|
10:30
|
---
|
---
|
48º/65%
|
warm-up
and cool-down before and after 5k
|
|
5/3
|
3.1
|
6:43pr
|
---
|
---
|
48º/65%
|
Warren
Substance Abuse 5k 20:49 pr
|
|
5/4
|
2
|
11:05
|
120
|
60%
|
68º/60%
|
tm
1%
|
|
week
total>
|
33.45 (876.65)
|
|
5/5
|
rest
|
|
|
|
|
|
|
5/6
|
5
|
10:11
|
140
|
70%
|
73º/22%
|
bike
trail sunny (it's hot again!)
|
|
5/7
|
5
|
9:30
|
141
|
71%
|
68º/70%
|
tm
1% 3-mile MAF test ave: 9:18
|
|
5/8
|
6
|
9:27
|
162
|
81%
|
70º/76%
|
home
to Lincoln Mall via Mendon road, bike trail, RT. 116, Very hilly.
|
|
5/9
|
11.5
|
10:21
|
145
|
73%
|
71º/71%
|
tm
1% with 16 hills
|
|
5/10
|
5
|
10:14
|
133
|
67%
|
72º/72%
|
tm
1%
|
|
5/11
|
18.5
|
9:39
|
155
|
78%
|
62º/30%
|
bike
trail sunny
|
|
week
total>
|
51 (ytd 927.65)
|
|
5/12
|
rest
|
|
|
|
|
|
|
5/13
|
6
lt
|
8:33
|
178
|
89%
|
70º/64%
|
tm
1% lactate
threshold tempo run
4
miles 29:30 ave pace 7:23 Ave Hr 175
|
170
|
5/14
|
5
|
10:33
|
133
|
67%
|
69º/29%
|
bike
trail sunny wind
|
|
5/15
|
5
f
|
8:02
|
167
|
84%
|
64º/42%
|
bike
trail Fartlek (top HR 88%HRR/ 180 bpm)
|
|
5/16
|
2
|
10:27
|
122
|
61%
|
67º/62%
|
tm
1%
|
|
5/17
|
10 mrp
|
8:33
|
173
|
87%
|
64º/46%
|
bike
trail, sun, last 5 mi @marathon race pace ave pace 7:53, ave HR 168
|
|
5/18
|
rest
|
|
|
|
|
2+
hours walking around Boston
|
|
week
total>
|
28 (ytd 955.65)
|
|
5/19
|
rest
|
|
|
|
|
|
|
5/20
|
3.27
|
9:56
|
127
|
64%
|
60º/70%
|
bike
trail overcast
|
|
5/21
|
3.1
|
10:00
|
129
|
65%
|
64º/39%
|
bike
trail overcast
|
|
5/22
|
3.1
|
10:00
|
--
|
--
|
--
|
bike
trail (sans watch)
|
|
5/23
|
rest
|
|
|
|
|
|
|
5/24
|
2
|
--
|
--
|
--
|
--
|
tm
1% Sheraton in Burlington slow
|
|
5/25
|
1.5
|
--
|
--
|
--
|
--
|
warm-up
before marathon
|
|
5/25
|
26.21
|
8:21
|
--
|
--
|
73º/30%
|
Vermont
City Marathon 3:38:44 sunny, hot
|
172
|
week
total>
|
39.18 (ytd 994.83)
|
|
5/26
|
rest
|
|
|
|
|
walked
a mile
|
|
5/27
|
2.2
|
13:05
|
123
|
62%
|
77º/57%
|
bike
trail, sunny walked an additional 2.8mi
|
|
5/28
|
rest
|
|
|
|
|
|
|
5/29
|
3
|
10:25
|
131
|
66%
|
68º/50%
|
tm
1%
|
|
5/30
|
3.1
|
10:49
|
132
|
66%
|
72º/30%
|
bike
trail sunny
|
|
5/31
|
rest
|
|
|
|
|
|
|
6/1
|
5
|
10:23
|
140
|
70%
|
75º/57%
|
bike
trail sunny
|
|
week
total>
|
13.3 (ytd 1008.13)
|
|
6/2
|
2
|
10:20
|
129
|
65%
|
70º/59%
|
tm
1%
|
|
6/3
|
6
|
10:30
|
133
|
67%
|
72º/40%
|
bike
trail sunny
|
|
6/4
|
rest
|
|
|
|
|
|
|
6/5
|
5
|
10:24
|
140
|
70%
|
70º/60%
|
tm
1%
|
|
6/6
|
3
|
10:20
|
132
|
66%
|
72º/70%
|
tm
1%
|
|
6/7
|
2
|
10:20
|
129
|
65%
|
70º/69%
|
tm
1%
|
|
6/8
|
1
|
--
|
--
|
--
|
--
|
warm-up
for 8k race
|
|
6/8
|
4.97
|
7:59
|
--
|
--
|
88º/54%
|
Musco
8k 38:41
|
|
week
total>
|
23.97 (1032.10)
|
|
6/9
|
rest
|
|
|
|
|
|
|
6/10
|
6
|
10:27
|
140
|
70%
|
71/78%
|
tm
1%
|
|
6/11
|
10.22
|
11:46
|
142
|
72%
|
83º/39%
|
bike
trail sunny dewpoint
52º
|
|
6/12
|
5.1
|
11:36
|
129
|
65%
|
73º/78%
|
tm
1%
|
174
|
6/13
|
7
|
11:33
|
133
|
67%
|
75º/31%
|
bike
trail sunny
|
|
6/14
|
5.42
|
10:42
|
129
|
65%
|
68º/68%
|
tm
1%
|
|
6/15
|
rest
|
|
|
|
|
|
|
week
total>
|
33.74 (1065.84)
|
|
6/16
|
3.1
|
10:47
|
130
|
65%
|
68º/69%
|
tm
1%
|
|
6/17
|
10.71
|
11:06
|
142
|
72%
|
75º/50%
|
bike
trail sunny
|
|
6/18
|
5
|
12:32
|
124
|
62%
|
75º/69%
|
tm
0-1%
|
|
6/19
|
3.1
|
11:59
|
121
|
61%
|
74º/71%
|
tm
1%
|
|
6/20
|
2
|
10:11
|
134
|
67%
|
74º/70%
|
tm
0%
|
|
6/21
|
4
|
---
|
---
|
---
|
---
|
2
mi warm-up/2 mi cooldown for race
|
|
6/21
|
3.1
|
7:10
|
---
|
---
|
73º/57%
|
Charity Lodge 5k
race 22:14 sunny
|
|
6/22
|
5
|
12:48
|
126
|
63%
|
79º/54%
|
bike
trail sunny
|
|
week
total>
|
36.01 (ytd 1101.85)
|
|
6/23
|
5
|
10:35
|
140
|
70%
|
75º/82%
|
tm
1%
|
|
6/24
am
|
5
|
10:31
|
141
|
71%
|
75º/79%
|
tm
1%
|
|
6/24
pm
|
3.25
|
10:31
|
137
|
69%
|
75º/77%
|
tm
1%
|
|
6/25
am
|
7.28
|
12:15
|
141
|
71%
|
79º/56%
|
The
Farm sunny
|
|
6/25
pm
|
4.12
|
10:31
|
134
|
67%
|
75º/77%
|
tm
1%
|
|
6/26
|
5
|
10:33
|
141
|
71%
|
77º/79%
|
tm
1%
|
|
6/27
|
12
|
13:04
|
141
|
71%
|
82º/61%
|
bike
trail sunny dewpoint 64º
|
173
|
6/28
|
rest
|
|
|
|
|
stationary
bike 32 minutes MAF
|
|
6/29
am
|
5.2
|
10:31
|
136
|
68%
|
70º/67%
|
tm
1%
|
|
6/29
pm
|
5.25
|
11:48
|
136
|
68%
|
73º/70%
|
tm
1% MAF hill repeats 8x.25mi 4-5% incline
|
|
week
total>
|
52.1 (ytd 1153.95)
|
|
6/30
|
7
|
10:18
|
141
|
71%
|
69º/66%
|
tm 1% 5 mile MAF TEST ave pace
10:10
|
174
|
7/1
|
5
|
9:54
|
138
|
69%
|
69º/66%
|
tm
1% aerobic intervals 8x.25mi
|
|
7/2
|
rest
|
|
|
|
|
|
|
7/3
|
rest
|
|
|
|
|
|
|
7/4
|
3
|
--
|
---
|
--
|
--
|
warmup/cooldown
for race
|
|
7/4
|
4
|
7:04
|
188
|
94%
|
68º/90%
|
Arnold
Mills 4-miler rainy, high d.p.
|
174
|
7/5
|
rest
|
|
|
|
|
walked
for hours around Boston
|
|
7/6
|
rest
|
|
|
|
|
|
|
week
total>
|
19 (ytd 1172.95)
|
|
7/7
|
5
|
12:19
|
140
|
70%
|
82º/70%
|
bike
trail sunny d.p. 70º
|
|
7/8
|
8
|
10:50
|
138
|
69%
|
68º/67%
|
tm
1% with hills
|
|
7/9
|
15
|
10:59
|
139
|
70%
|
73º/72%
|
tm
1% aerobic intervals 27x .25 mi
|
|
7/10
|
rest
|
|
|
|
|
|
|
7/11
|
10
|
11:49
|
141
|
71%
|
74º/65%
|
The
Farm partly cloudy run started at 81º, ended up at
74º, dp 62
|
|
7/12
|
5
|
10:33
|
132
|
66%
|
69º/64%
|
tm
1%
|
|
7/13
|
12
|
10:35
|
141
|
71%
|
72º/67%
|
tm
1% with 18 hills
|
|
week
total>
|
55 (ytd 1227.95)
|
|
7/14
|
5
|
10:22
|
135
|
68%
|
70º/67%
|
tm
1%
|
176
|
7/15
|
7.3
|
11:08
|
141
|
71%
|
83º/44%
|
bike
trail sunny dp 59º
|
|
7/16
am
|
4.1
|
10:48
|
131
|
66%
|
71º/67%
|
tm
1%
|
|
7/16
pm
|
3.6
|
11:03
|
125
|
63%
|
71º/67%
|
tm
1%
|
174
|
7/17
|
rest
|
|
|
|
|
|
|
7/18
|
12
|
10:41
|
141
|
71%
|
69º/65%
|
tm
1% 5 mile MAF TEST ave pace
9:42
last 5
miles aerobic hills 10x .25 @5%
|
|
7/19
|
rest
|
|
|
|
|
|
|
7/20
|
5.05
|
10:22
|
135
|
68%
|
72º/69%
|
tm
1%
|
|
week
total>
|
37.05 (ytd 1265)
|
|
7/21
|
6
|
8:31
|
184
|
92%
|
70º/70%
|
tm
1% intervals 8x .25
mi @6:49 pace
|
|
7/22
|
4
|
10:50
|
133
|
67%
|
72º/67%
|
tm
1%
|
|
7/23
|
2
|
11:00
|
129
|
65%
|
72º/67%
|
tm
1%
|
|
7/24
|
rest
|
|
|
|
|
|
|
7/25
|
6
|
8:57
|
184
|
92%
|
82º/66%
|
bike
trail sunny, intervals
8 x 2:00
|
|
7/26
|
3
|
11:00
|
128
|
64%
|
80º/65%
|
The
Farm, dusk
|
|
7/27
|
12
|
11:11
|
141
|
71%
|
76º/77%
|
partly
sunny, thick wet air
|
|
week
total>
|
33 (ytd 1298)
|
|
7/28
|
3
|
10:15
|
129
|
65%
|
70º/61%
|
tm
1%
|
|
7/29
|
7
|
8:58
|
184
|
92%
|
74º/76%
|
tm 1%
intervals 10 x .25 mi @6:49 pace
|
|
7/30
|
2
|
10:20
|
126
|
63%
|
70º/61%
|
tm
1%
|
|
7/31
|
6.2
|
10:20
|
153
|
77%
|
70º/65%
|
12
x 50m at 8.7 mph tm 1%
|
|
8/1
|
rest
|
|
|
|
|
|
|
8/2
|
1
|
12:09
|
--
|
--
|
--
|
tm
0%
|
|
8/3
|
1.5
|
--
|
--
|
--
|
--
|
slow
jog warm-up for race
|
|
8/3
|
4
|
7:18
|
189
|
95%
|
79º/57%
|
sunny
Run 4
Kerri 29:09
|
|
week
total>
|
24.7
(ytd 1322.7)
|
8/4
|
rest
|
|
|
|
|
|
|
8/5
|
1.7
|
11:46
|
125
|
63%
|
74º/69%
|
tm
1%
|
|
8/6
|
rest
|
|
|
|
|
|
|
8/7
|
rest
|
|
|
|
|
|
|
8/8
|
12
|
11:02
|
141
|
71%
|
67º/86%
|
bike
trail overcast/then sunny d.p. 63º
|
|
8/9
|
rest
|
|
|
|
|
|
|
8/10
|
8
|
10:55
|
140
|
70%
|
75º/61%
|
bike
trail sunny dp61º
|
|
week
total>
|
21.7
(ytd 1344.4)
|
8/11
|
10
|
10:58
|
140
|
70%
|
69º/95%
|
The
Farm pouring rain d.p. 61
|
176
|
8/12
|
7
|
11:35
|
130
|
65%
|
70º/67%
|
bike
trail sunny d.p. 57
|
|
8/13
|
5
|
11:01
|
129
|
65%
|
72º/68%
|
tm
1% dp57
|
|
8/14
|
rest
|
|
|
|
|
|
|
8/15
|
rest
|
|
|
|
|
|
|
8/16
|
rest
|
|
|
|
|
|
|
8/17
|
1.5
|
|
|
|
|
slow
jog warm-up for race
|
|
8/17
|
5
|
7:28
|
193
|
97%
|
79º/43%
|
Sunny, Common
Fence Pt. 5-miler 37:19
|
177
|
week
total>
|
28.5 (ytd 1372.9)
|
8/18
|
rest
|
|
|
|
|
|
|
8/19
|
5
|
12:05
|
129
|
65%
|
76º/69%
|
tm
1% incline dp57
|
|
8/20
|
12
|
11:21
|
141
|
71%
|
67º/46%
|
bike
trail sunny dp48º
|
177
|
8/21
|
7
|
11:34
|
129
|
65%
|
70º/56%
|
bike
trail sunny dp54º
|
|
8/22
am
|
10
|
12:22
|
136
|
68%
|
79º/53%
|
Lincoln
Woods (Pawson Loop 4x) sunny dp61
|
|
8/22
pm
|
4
|
13:06
|
122
|
61%
|
76º/70%
|
tm
0-1%
|
|
8/23
|
5
|
12:09
|
124
|
62%
|
74º/67%
|
tm
1% dp53
|
|
8/24
|
17
|
12:10
|
141
|
71%
|
79º/50%
|
bike
trail sunny dp58
|
|
week
total>
|
60 (ytd 1432.9)
|
8/25
|
rest
|
|
|
|
|
|
|
8/26
|
7
|
9:53
|
141
|
71%
|
68º/62%
|
tm
1% 5 mile MAF TEST ave pace
9:48
|
176
|
8/27
|
13.1
|
11:24
|
141
|
71%
|
72º/43%
|
Lincoln
Woods (Pawson Loop 5x) sunny dp48
|
|
8/28am
|
3.5
|
12:45
|
122
|
61%
|
70º/64%
|
tm
1%
|
|
8/28pm
|
3.5
|
12:18
|
122
|
61%
|
70º/64%
|
tm
1%
|
|
8/29
|
13
|
11:12
|
--
|
--
|
72º/59%
|
bike
trail (HRM stopped working mile 2)
|
|
8/30
|
7
|
11:57
|
128
|
64%
|
76º/78%
|
tm
1% dp63
|
|
8/31
|
8
|
12:11
|
126
|
63%
|
74º/52%
|
bike
trail dp55
|
|
week
total>
|
55.1 (ytd 1488)
|
9/1
|
rest
|
|
|
|
|
|
175
|
9/2
|
5
|
11:30
|
130
|
65%
|
68º/62%
|
tm
1%
|
|
9/3
|
5
|
12:11
|
124
|
62%
|
78º/50%
|
Lincoln
Woods (Pawson Loop 2x) sunny dp60º
|
|
9/4
|
rest
|
|
|
|
|
My
body yells: "oh great soul and master, rest me! Or I'll ruin your
marathon."
|
|
9/5
|
rest
|
|
|
|
|
I
comply.
|
|
9/6
|
5
|
11:39
|
140
|
70%
|
76º/89%
|
tm
1% 3 x.25mi hills
@4-4.5% d.p.
68º
|
|
9/7
|
5
|
12:27
|
125
|
63%
|
74º/64%
|
bike
trail, sunny
|
|
week
total>
|
20 (ytd 1508)
|
|
Date
|
Miles
|
Ave.
Pace
|
High Ave.
HR per mile
(bpm)
|
%MHR
|
Temp/
Humidity
|
Course/Notes
|
weight
lb
|
9/8
|
15
|
11:50
|
141
|
71%
|
72º/52%
|
Lincoln
Woods (Pawson Loop 6x) sunny dp54º
|
|
9/9
|
5
|
12:16
|
129
|
65%
|
72º/65%
|
tm
1% dp61º
|
|
9/10
|
15
|
12:00
|
141
|
71%
|
66º/49%
|
bike
trail, sunny dp49º
|
|
9/11
|
4
|
12:49
|
126
|
63%
|
74º/62%
|
tm
1% dp 45
|
|
9/12
|
20
|
12:27
|
141
|
71%
|
67º/63%
|
bike
trail, overcast dp53º
|
|
9/13
|
rest
|
|
|
|
|
|
|
9/14
am
|
3
|
12:14
|
123
|
62%
|
75º/90%
|
tm
1% dp66º
|
|
9/14
pm
|
4
|
12:21
|
126
|
63%
|
75º/89%
|
tm
1% dp66º
|
|
week
total>
|
66 (ytd 1574) |
9/15
|
15
|
12:36
|
141
|
71%
|
79º/54%
|
Lincoln
Woods (Pawson Loop 6x) dp61º
|
|
9/16
|
7
|
11:09
|
129
|
65%
|
65º/58%
|
bike
trail overcast dp50º
|
|
9/17
|
15
|
11:11
|
141
|
71%
|
69º/48%
|
bike
trail, sunny dp 49º
|
|
9/18
|
5
|
11:55
|
124
|
62%
|
67º/56%
|
bike
trail, sunny dp48º
|
|
9/19
|
20
|
11:43
|
141
|
71%
|
59º/47%
|
bike
trail, sunny, windy dp38º
|
|
9/20
|
rest
|
|
|
|
|
|
|
9/21
|
8
|
12:04
|
129
|
65%
|
74º/52%
|
bike
trail, sunny, dp55º
|
173
|
week
total>
|
70 (ytd 1644)
|
9/22
|
15
|
11:17
|
141
|
71%
|
59º/76%
|
Lincoln
Woods (Pawson Loop 6x) overcast, windy dp52º
|
|
9/23
|
7
|
11:47
|
129
|
65%
|
67º/65%
|
tm
1%
|
|
9/24
|
15
|
10:43
|
141
|
71%
|
61º/57%
|
bike
trail, sunny dp46º
|
|
9/25
|
5
|
11:51
|
124
|
62%
|
66º/57%
|
bike
trail, sunny dp48º
|
|
9/26
|
rest
|
|
|
|
|
|
|
9/27
|
8
|
11:36
|
129
|
65%
|
66º/94%
|
bike
trail, rain dp65º
|
|
9/28
|
3
|
13:05
|
120
|
60%
|
74º/94%
|
tm
1%
|
|
week
total>
|
53 (ytd 1697)
|
9/29
|
15
|
11:47
|
141
|
71%
|
65º/89%
|
Lincoln
Woods (Pawson Loop 6x) overcast, muggy, damp air
dp60º
|
|
9/30
|
8
|
11:39
|
129
|
65%
|
61º/82%
|
bike
trail, overcast, muggy dp55º
|
|
10/1
|
15
|
11:21
|
141
|
71%
|
66º/80%
|
bike
trail overcast first half, sunny last half, muggy dp59º
|
|
10/2
|
5
|
12:05
|
124
|
62%
|
61º/51%
|
bike
trail, sunny, stong winds dp43º
|
|
10/3
|
10
|
12:13
|
124
|
62%
|
61º/54%
|
bike
trail, sunny, windy dp45º
|
|
10/4
|
rest
|
|
|
|
|
|
|
10/5
|
20
|
11:40
|
141
|
71%
|
50º/76%
|
bike
trail, rainy dp43º
|
|
week
total>
|
73 (ytd 1770) |
10/6
|
rest
|
|
|
|
|
|
|
10/7
|
1.5
|
|
|
|
|
|
|
10/8
|
15
|
11:52
|
141
|
71%
|
66º/36%
|
Lincoln
Woods (Pawson Loop 6x) sunny, dp32º
|
|
10/9
|
7
|
12:52
|
127
|
64%
|
72º/57%
|
bike
trail, sunny felt hot dp 56º
|
|
10/10
|
15
|
11:31
|
141
|
71%
|
66º/41%
|
bike
trail, sunny, windy dp 42º
|
|
10/11
|
5
|
11:41
|
124
|
62%
|
65º/46%
|
bike
trail, sunny, dp45º
|
|
10/12
|
20
|
11:04
|
142
|
71%
|
63º/48%
|
bike
trail sunny, dp42º
|
|
week
total>
|
63.5 (ytd 1833.5)
|
10/13
|
rest
|
|
|
|
|
|
|
10/14
|
8
|
11:17
|
129
|
65%
|
61º/64%
|
bike
trail, sunny, windy dp48º
|
|
10/15
|
15
|
11:15
|
141
|
71%
|
64º/54%
|
Lincoln
Woods (Pawson Loop 6x) sunny dp48º
|
|
10/16
|
5
|
10:46
|
136
|
68%
|
65º/62%
|
tm
1% aerobic intervals 6x.25 dp58
|
|
10/17
|
15
|
10:48
|
141
|
71%
|
56º/49%
|
bike
trail, sunny, windy dp37º
|
|
10/18
|
rest
|
|
|
|
|
|
|
10/19
|
7
|
9:52
|
141
|
71%
|
45º/56%
|
5 mile MAF TEST, 49:11, ave
pace 9:50
bike trail, Sunny,
dp38º,
winds From NE 17 mph gusts
to 31 mph
|
|
week
total>
|
50 ( ytd 1883.5)
|
10/20
|
7
|
10:05
|
141
|
71%
|
54º/29%
|
5 mile MAF TEST, 50:04, ave
pace 10:01
bike trail, Sunny,
dp23º, winds N 13mph
|
172
|
10/21
|
7
|
10:29
|
141
|
71%
|
57º/65%
|
5 mile MAF TEST, 51:36 ave
pace 10:19 sunny,
dp48º, winds From S 6 mph
|
|
10/22
|
5
|
11:38
|
124
|
62%
|
45º/70%
|
Lincoln
Woods (Pawson Loop 2x) overcast dp35º
|
|
10/23
|
15
|
11:15
|
141
|
71%
|
47º/48%
|
Lincoln
Woods (Pawson Loop 6x) sunny
wind NNE at 10mph gusts to 17mph dp28º
|
|
10/24
|
10
|
11:03
|
130
|
65%
|
58º/28%
|
bike
trail, sunny, dp25º windSW6mph
|
|
10/25
|
rest
|
|
|
|
|
|
|
10/26
|
11
|
11:38
|
129
|
65%
|
64º/46%
|
bike
trail dp43º sunny
|
|
week
total>
|
55 (ytd 1938.5) |
|
Date
|
Miles
|
Ave.
Pace
|
High Ave.
HR per mile
(bpm)
MAF=141
|
%MHR
|
Temp/
Humidity
|
Course/Notes
|
weight
lb
|
10/27
|
rest
|
|
|
|
|
|
|
10/28
|
7
|
10:01
|
141
|
71%
|
64º/66%
|
tm 1%
5 mile MAF TEST 49:16 ave pace 9:51
|
|
10/29
|
15
|
10:32
|
141
|
71%
|
46º/42%
|
Lincoln
Woods (Pawson Loop 6x) sunny/partly cloudy
wind W at 14mph gusts to 18mph dp24º
|
|
10/30
|
7
|
10:12
|
141
|
71%
|
45º/43%
|
bike
trail sunny dp23º windNW15-23mph
|
|
10/31
BOO!
|
13
|
8:19
|
178
|
89%
|
54º/32%
|
bike
trail, sunny,
wind WSW at 9mph dp24º
10-mile Marathon Race Pace Tempo run
time: 1:20:29 pace 8:02
|
|
11/1
|
7
|
10:13
|
141
|
71%
|
57º/51%
|
bike
trail, sunny, wind N 12mph dp39º
|
|
11/2
|
22
|
10:34
|
150
|
75%
|
45º/34%
|
bike trail,
sunny, wind NE 9mph dp17º
|
|
week
total>
|
71 (ytd 2009.5)
|
11/3
|
rest
|
|
|
|
|
|
174
|
11/4
|
5
|
10:54
|
129
|
65%
|
58º/72%
|
bike
trail, sunny, wind SW 6mph dp48º
|
|
11/5
|
10.2
|
11:31
|
169
|
85%
|
66º/60%
|
bike
trail, overcast wind SW 9mph
dp50º
"Vanjimmies" 18x .1mi 5k-mrp pace
|
|
11/6
|
5
|
11:31
|
129
|
65%
|
70º/70%
|
tm
1% dp54º
|
|
11/7
am
|
12
|
9:55
|
160
|
80%
|
57º/93%
|
The
Farm (hills course) dp 55º
progression aerobic run
From NNE at 4 mph overcast
|
|
11/7
pm
|
3
|
12:45
|
124
|
62%
|
70º/70%
|
tm
1% dp54º
|
|
11/8
|
5
|
10:59
|
129
|
65%
|
57º/94%
|
The
Farm (hills) overcast windS5mph dp55º
|
|
11/9
|
20
|
10:29
|
150
|
75%
|
55º/44%
|
bike
trail, sunny dp34
wind W13 mph gusting to 20 mph
|
|
week
total>
|
60.2 (ytd 2069.7)
|
11/10
|
rest
|
|
|
|
|
(resting HR
50)
|
|
11/11
|
rest
|
|
|
|
|
|
|
11/12
|
6
|
9:41
|
163
|
82%
|
45º/39%
|
bike
trail sunny dp21º
4-miles Fartlek
for 37:31
(highest HR 178bpm or 90% MHR)
|
|
11/13
|
2
|
12:36
|
129
|
65%
|
72º/45%
|
tm
1%
|
172
|
11/14
|
4.1
|
10:32
|
157
|
79%
|
70º/75%
|
tm1%
2.5mi Fartlek
25:53 (resting HR 47)
|
|
11/15
|
2
|
11:34
|
122
|
61%
|
70º/70%
|
tm
1% (resting HR 44)
|
|
11/16
|
2
|
10:43
|
128
|
64%
|
49º/50%
|
bike
trail WARMUP for MRP run
|
|
11/16
|
7.16
|
7:53
|
178
|
89%
|
49º/50%
|
Marathon
Race Pace run 56:30 7:53 pace
bike
trail, sunny, dp 28º
wind From W at 26 mph gusting to 33 m
|
|
week
total>
|
23.26 (ytd 2092.96)
|
11/17
|
rest
|
|
|
|
|
restinghr
49bpm
|
|
11/18
|
2
|
11:33
|
128
|
64%
|
67º/38%
|
tm
1%
|
|
11/19
|
5.04
|
11:45
|
154
|
77%
|
29º/32%
|
The
Farm dp7º sunny (restHR 47bpm)
From NNW at 14 mph gusting to 24 mph
downhill repeats
6x.17mi ave speed 7:47
maxHR
160bpm
ave HR 149 bpm
|
172
|
11/20
|
2
|
11:17
|
125
|
63%
|
65º/38%
|
tm
1%
|
|
11/21
|
4
|
9:40
|
160
|
80%
|
67º/41%
|
tm
1% (restinghr 49)
marathon
race pace (MRP) intervals
7 x .15
mi at 7:53 pace with 1:30-2:00 rest in between.
|
|
11/22
|
rest
|
|
|
|
|
|
|
11/23
|
5
|
10:21
|
141
|
71%
|
61º/36%
|
tm
1% 3-mile maf test
ave pace 9:58
|
|
week
total>
|
18.04 (ytd 2111)
|
11/24
|
2
|
11:18
|
128
|
64%
|
61º/38%
|
tm
1% rhr 47
|
|
11/25
|
rest
|
|
|
|
|
rhr
47
|
|
11/26
|
3
|
9:58
|
--
|
|
61º/40%
|
tm
1% rhr 47
6 x.1mi
@mrp
|
172
|
11/27
|
rest
|
|
|
|
|
|
|
11/28
|
rest
|
|
|
|
|
|
|
11/29
|
2
|
12:01
|
119
|
60%
|
52º/89%
|
overcast
Seattle Center
|
|
11/30
|
2
|
13:00
|
--
|
--
|
54º/100%
|
overcast, foggy
warmup for marathon
|
|
11/30
|
26.2
|
9:28
|
--
|
--
|
54º/100%
|
overcast, foggy
dp54º wind SW 7.6 mph
Seattle Marathon 4:08:01
|
|
week
total>
|
35.2 (ytd 2146.2)
|
12/1
|
rest
|
|
|
|
|
|
|
12/2
|
rest
|
|
|
|
|
|
|
12/3
|
rest
|
|
|
|
|
|
|
12/4
|
3
|
11:38
|
130
|
65%
|
62º/45%
|
tm 1% rhr 52
|
173
|
12/5
|
3
|
11:38
|
129
|
65%
|
65º/48%
|
tm 1% rhr 48
|
|
12/6
|
rest
|
|
|
|
|
|
|
12/7
|
rest
|
|
|
|
|
rhr 47
|
|
week total>
|
6 (ytd 2152.2)
|