Training Summary for the week of: 1/14/2008

This ends my 6th consecutive 60 mile week. I’m shooting for one more before I start a 2 week taper for my first ‘A’ race of 2008. I’m WAY into new territory with this approach. I usually do a 3 week block followed by a reduced recovery week before repeating the cycle. Pushing through 7 weeks will be a challenge, but I’m happy with the results so far and hopeful that the two week taper will work some magic before the race.

	This Week	This Month	Year to Date	2008 ATP 1/8/2001-1/20/2008
Planned Time (ATP)	0:00	0:00	0:00	652:07
Actual Time	10:12	31:27	31:27	1334:33
Bike	22.3 mi	46.3 mi	46.3 mi	12287.11 mi
Run	61.56 mi	180.33 mi	180.33 mi	2346.79 mi

Week’s Comments:
Soreness in my:	Caused by:
How I felt this week:

MONDAY 1/14/2008 [View Daily Log] Sleep: 4 Fatigue: 4 Stress: 3 Soreness: 4 Pulse: 45 Weight: 164.4

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

Workout Description:
Do Cherry Creek ride at lunch, weather should be good.
Coach’s Comments:
none Athlete Comments:
Awesome ride. Temps in low 40s, dressed perfectly. Hit it hard for the first half, then mellowed out.

Workout Data
	Bike
Distance	22.3mi
Bike	Orbea Mitis
Shoes
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	03:29
Start Time	–
Total Time	1:18 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: Run Code: Custom Planned Duration: 0:00

Workout Description:
Run home from work.
Coach’s Comments:
none Athlete Comments:
Thing of beauty. Strong from start to finish. Never even stopped to put on my jacket/hat/gloves. Didn’t use the headlamp, either. Ran by the light of the moon. HR avg was 155 which was awesome. Pretty cool to be running along the South Platte path at my recent half-marathon pace and only have my hr in the 150s.

Workout Data
	Run
Distance	20.15mi
Bike
Shoes	Nike Pegasus – Red
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	08:26
Start Time	–
Total Time	2:50 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 1/15/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: N/A

Workout 1 Type: X-Train Code: Custom Planned Duration: 0:00

Workout Description:
2 x 10 pushups 2 x 10 cruches 2 x 10 bicycle crunches
Coach’s Comments:
none 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	0:00 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+

Workout 2 Type: Run Code: Custom Planned Duration: 0:00

Workout Description:
Recovery run
Coach’s Comments:
none Athlete Comments:
Pretty weak attempt on the treadmill. A+ for getting changed, and stepping up to the plate. Very tired, though. Cutting myself some slack after such a great effort yesterday. I couldn’t fall asleep until after 2am, then up at 5:00 this morning. Need to get some food and rest.

Workout Data
	Run
Distance	2.3mi
Bike
Shoes	Nike Free – Blue
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	09:59
Start Time	–
Total Time	0:23 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+

WEDNESDAY 1/16/2008 [View Daily Log] Sleep: 3 Fatigue: 5 Stress: 4 Soreness: 4 Pulse: 50 Weight: 165.4

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

Workout Description:
Supposed to be cold. Run normal 10 mile lunch run.
Coach’s Comments:
none Athlete Comments:
Surprisingly good run. Kept it nice and steady, not too hard. Very cold, though. Calm wind, which helped a lot.

Workout Data
	Run
Distance	10.11mi
Bike
Shoes	TNF Arnuva 100 TR
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	08:49
Start Time	–
Total Time	1:29 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 1/17/2008 [View Daily Log] Sleep: 3 Fatigue: 3 Stress: 4 Soreness: 3 Pulse: 49 Weight: 163

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

Workout Description:
Do 10 mile hill route. Push it.
Coach’s Comments:
none Athlete Comments:
Need to come up with a better plan than ‘push it’… Went WAY too hard for the first half (sub-7 up hills), then totally died on the second. Still ended up with an ok pace, but not sure how effective this is. Would it be better to hold an even true tempo pace for the duration, or am I gaining anything (mental toughness, ability to run tired, etc.) by going out hard and then just hanging on. Felt like I needed a little more structure, and holding back. Probably didn’t help that yesterday’s run was faster than it should have been for true recovery. At least my lungs were feeling a bit better, definitely the legs holding me back this time…

Workout Data
	Run
Distance	10.2mi
Bike
Shoes	Nike Pegasus – Red
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	07:42
Start Time	–
Total Time	1:19 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 1/18/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: N/A

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

Workout Description:
recovery
Coach’s Comments:
none Athlete Comments:
TM

Workout Data
	Run
Distance	4.09mi
Bike
Shoes	Nike Free – Blue
Power(w)	0 avg	0 max
Energy(kJ)	0
Pace (mm:ss)	09:17
Start Time	–
Total Time	0:38 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 1/19/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: 165.5

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

Workout Description:
CMRA 12k Aurora Sports Park
Coach’s Comments:
none Athlete Comments:
4th overall. Stayed in that position for the whole race, couldn’t pass the guy ahead (only beat me by 2 secs), and was working hard to stay ahead of 5th (big gap after that). True x country course. Tough footing, snow, ice, etc. Fun!