Training Summary for the week of: 12/31/2007

This was my 4th highest mileage week. Coming in behind only my 100k race, 100 miler, and the week of my 31 mile birthday run.

The coolest thing about it was that I was able to do it all M-F and take the weekend off. I’m still getting up early and using that extra time to get longer runs in at lunch, then my back-to-back 20 mile commute was icing on the cake. I only impacted one evening with the family, pretty sweet to be able to pull that off. I’m optimistic that I can keep finding creative ways to get in a high volume of training.

  This Week This Month Year to Date 2008 ATP 1/15/2007-1/5/2008
Planned Time (ATP) 0:00 1:45 19:30 19:30
Actual Time 11:04 37:07 499:13 492:57
Bike 0 mi 26.5 mi 1197.8 mi 1197.8 mi
Run 65.75 mi 229.17 mi 2128.8 mi 2096.2 mi
Walk 0 mi 0 mi 85.3 mi 84.3 mi
 
 
 
MONDAY 12/31/2007 [View Daily Log] Sleep: 4 Fatigue: 3 Stress: 5 Soreness: 3 Pulse: 46 Weight: 167.8
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
none

Athlete Comments:
good run. legs recovered well after 30 last firday. tried new monaco/holly hill route. hr avg 161 – great. lungs/throat iffy. not sure if it’s air quality (prob not – windy today) or a little sickness. good tempo run – need to extend just a bit to get an even 10.
Workout Data
  Run
Distance 9.85mi
Bike  
Shoes TNF Arnuva 100 TR
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 08:11  
Start Time
Total Time 1:21 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5 0 173-184+
TUESDAY 1/1/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: 164.2
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
none

Athlete Comments:
rescue run 10k race tough course, big hill first mile plenty of leg, not enough lung!! felt pretty good considering 30 miler 4 days ago and a tempo 10 yesterday 26/310, 7/44
Workout Data
  Run
Distance 6.2mi
Bike  
Shoes Nike Pegasus – Red
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 06:58  
Start Time
Total Time 0:43 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5   173-184+
Workout 2 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
none

Athlete Comments:
wu
Workout Data
  Run
Distance 2.5mi
Bike  
Shoes Nike Pegasus – Red
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 10:05  
Start Time
Total Time 0:25 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5   173-184+
WEDNESDAY 1/2/2008 [View Daily Log] Sleep: 6 Fatigue: 5 Stress: 3 Soreness: 4 Pulse: 55 Weight: 166.6
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
none

Athlete Comments:
nice recovery jog.
Workout Data
  Run
Distance 6.9mi
Bike  
Shoes Nike Pegasus – Red
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 09:45  
Start Time
Total Time 1:07 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5   173-184+
THURSDAY 1/3/2008 [View Daily Log] Sleep: 3 Fatigue: 4 Stress: 3 Soreness: 3 Pulse: 50 Weight: 164.8
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
goal: Run home from work. Go very slow, leave plenty in the tank to run back to work tomorrow morning.

Athlete Comments:
Made it ok. Not the greatest run. My legs were very achy by the end. I think the shoes had a little to do with it, plus taking Motrin for my wrist yesterday.
Workout Data
  Run
Distance 20.15mi
Bike  
Shoes Montrail Hardrock
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 11:30  
Start Time
Total Time 3:52 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5   173-184+
FRIDAY 1/4/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: 162.4
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
goal: Run to work from home. Having yesterday’s run in the legs will simulate the later stages of an ultra.

Athlete Comments:
Run went better than expected. Woke up at 4:00, grabbed 2 cookies and was on the road @ 4:26. I almost beat the sunrise, it finally came up with 2 miles to go. Still lots of ice/snow to deal with, had 4-5 really good slips, but didn’t go down. My feet/legs were much happier in the pegasus shoes.
Workout Data
  Run
Distance 20.15mi
Bike  
Shoes Nike Pegasus – Red
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 10:43  
Start Time 4:25:00 AM
Total Time 3:36 hh:mm
Time in HR Zones
HR Zones Minutes Range
1 0 <146
2 0 147-157
3 0 158-165
4 0 166-172
5   173-184+
SATURDAY 1/5/2008 [View Daily Log]
You have no workouts today
SUNDAY 1/6/2008 [View Daily Log]
You have no workouts today

Posted on January 6, 2008, in run, training. Bookmark the permalink. Leave a comment.

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