Training Summary for the week of: 1/7/2008

Had some struggles this week, but managed to complete my 5th straight week over 60 miles. I had a hard time with Tuesday’s hill run, then rode way harder than I should have on my first ride of the year on Wednesday. That set me up with some pretty good fatigue that I’m still dealing with.

	This Week	This Month	Year to Date	2008 ATP 1/8/2001-1/13/2008
Planned Time (ATP)	0:00	0:00	0:00	652:07
Actual Time	11:31	21:15	21:15	1324:21
Bike	24 mi	24 mi	24 mi	12264.81 mi
Run	62.87 mi	118.77 mi	118.77 mi	2285.23 mi

MONDAY 1/7/2008 [View Daily Log] Sleep: 3 Fatigue: 3 Stress: 2 Soreness: 3 Pulse: 51 Weight: 164.4

Workout 1 Type: Run Code: Custom Planned Duration: 0:00

Workout Description:
Just a transition run today – coming off back-to-back 20 milers followed by 2 days off. Do normal 10 mile route nice and easy.
Athlete Comments:
Good run, pretty routine. 31 deg – wore shorts. Felt like I was working a little hard for the pace, but kept it very easy for the most part. Still feeling some throat/lung cold symptoms – especially if I take a quick deep breath.

Workout Data
	Run
Distance	10.11mi
Bike
Shoes	TNF Arnuva 100 TR
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	09:15
Start Time	–
Total Time	1:34 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: X-Train Code: Custom Planned Duration: 0:00

Workout Description:
2 x 10 pushups 2 x 10 cruches 2 x 10 bicycle crunches
Athlete Comments:
none

Workout Data
	X-Train
Distance	0mi
Bike
Shoes
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	Calculated when saved
Start Time	–
Total Time	0:15 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+

TUESDAY 1/8/2008 [View Daily Log] Sleep: 3 Fatigue: 4 Stress: 3 Soreness: 3 Pulse: 51 Weight: 162.4

Workout 1 Type: Run Code: Custom Planned Duration: 0:00

Workout Description:
Hill day. Try new idea of taking light rail to Bluffs. Hit it hard for 2 laps and return.
Athlete Comments:
Kind of a disappointing run. The logistics were tough – waiting for the train, crossing Lincoln, etc. I only got one loop in. Started super fast and then struggled REALLY bad on the big hill on the backside. Lungs still a big problem – just can’t get past the ‘restrictor plate’ feeling. Even so, I chopped 2 minutes off my previous best lap time when I was racing that other guy last spring. That was a nice bonus. Need to get sub 20 for sure…Details:

Work to train station – 5:00

Wait for train – 10:00

Train ride south – 10:00

Run to trailhead – 16:43 (2 miles)

Loop 1 – 21:23

Run to train station – 17:00

Wait for train – 1:00

Train ride north – 10:00

Run to work – 5:00

Running time: 66

Other: 30

Ascent = 360′

4 laps would equal 10.4 miles, 1440 gain 50k would be 12 laps (31.2) 4320 gain

Workout Data
	Run
Distance	7.72mi
Bike
Shoes	TNF Arnuva Boa – Blue
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	08:17
Start Time	–
Total Time	1:04 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 1/9/2008 [View Daily Log] Sleep: 5 Fatigue: 4 Stress: 4 Soreness: 4 Pulse: 54 Weight: 162

Workout 1 Type: Bike Code: Custom Planned Duration: 0:00

Workout Description:
Cross train on the bike today. Just ride around for 90 minutes or so, will be recovering somewhat from hard day yesterday.
Athlete Comments:
Ended up riding pretty hard. Hooked up with Dave and Phil at CC. Very cold, damp, and overcast. Legs not too snappy. Could easily hold pace on the flats, but the bike felt like 100 lbs going uphill. It’s a start…

Workout Data
	Bike
Distance	24mi
Bike	ParkPre
Shoes
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	03:57
Start Time	–
Total Time	1:35 hh:mm

Time in HR Zones
HR Zones	Minutes	Range
1	0	<137
2	0	138-151
3	0	152-157
4	0	158-168
5		169-179+

Workout 2 Type: X-Train Code: Custom Planned Duration: 0:00

Workout Description:
2 x 10 pushups 2 x 10 cruches 2 x 10 bicycle crunches
Athlete Comments:
could only manage 5 bicycles. They are hard! When done true to form…

Workout Data
	X-Train
Distance	0mi
Bike
Shoes
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	Calculated when saved
Start Time	–
Total Time	0:00 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 1/10/2008 [View Daily Log] Sleep: 5 Fatigue: 5 Stress: 4 Soreness: 3 Pulse: 51 Weight: 161.8

Workout 1 Type: Run Code: Custom Planned Duration: 0:00

Workout Description:
Road run. Head to Cherry Creek?
Athlete Comments:
Ran @ Cherry Creek. Wasn’t sure what I was going to do. Ended up with a pretty good workout. I did a 3 mile interval inbound, 3 mile recovery loop (down the hill then left to boats-n-out, then a 3 mile interval outbound). Kept the interval pace just under 8:00 (felt pretty hard today) and worked on holding form while running tired. 1st one was a struggle. Last one felt much better, and I thought I was easily going to be a couple of minutes faster, but I was 30 sec slower than the first! No wonder if felt easier… inbound – 23:07 rest – 25:36 outbound – 23:44

Workout Data
	Run
Distance	10.04mi
Bike
Shoes	Nike Pegasus – Red
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	08:14
Start Time	–
Total Time	1:23 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 1/11/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: 161.4

Workout 1 Type: Run Code: Custom Planned Duration: 0:00

Workout Description:
10 TM before work
Athlete Comments:
Got it done… Didn’t even use music or tv, just ran. avg hr was 132 which was nice to see it stay that low.

Workout Data
	Run
Distance	10mi
Bike
Shoes	Nike Air (Plus)
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	10:18
Start Time	–
Total Time	1:43 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:
30? after work. Long and steady.
Athlete Comments:
Bad run. Ate WAY too much today in anticipation of going long. Big mistake. My stomach caused me all sorts of problems, and I finally threw in the towel at 15 miles. My legs were tired, but not especially bad. Just not a good night.