Training Summary for the week of: 1/21/2008

Made it. 7 consecutive 60+ mile weeks in the dead of winter. Pretty happy with how that worked out. Very solid effort, built up a solid base, lost 10-12 pounds, and even worked on some speed. Now it’s time to reduce the mileage and rest up for my first big race of the year.

  This Week This Month Year to Date 2008 ATP 1/8/2001-2/3/2008
Planned Time (ATP) 0:00 0:00 0:00 652:07
Actual Time 9:02 43:28 44:47 1347:53
Bike 0 mi 46.3 mi 46.3 mi 12287.11 mi
Run 61.75 mi 258.19 mi 268.3 mi 2434.76 mi
Walk 0 mi 2.5 mi 2.5 mi 137.25 mi
Week’s Comments:
Soreness in my: Caused by:
How I felt this week:
MONDAY 1/21/2008 [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:
Easy 4, probably TM.
Coach’s Comments:
none Athlete Comments:
none
Workout Data
  Run
Distance 0mi
Bike  
Shoes TNF Arnuva Boa – Blue
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+
TUESDAY 1/22/2008 [View Daily Log] Sleep: 4 Fatigue: 4 Stress: 4 Soreness: 4 Pulse: 48 Weight: 162.2
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
10 miler – either do normal loop steady, or do CC 2 x 3 tempos.
Coach’s Comments:
none Athlete Comments:
none
Workout Data
  Run
Distance 0mi
Bike  
Shoes TNF Arnuva Boa – Blue
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+
WEDNESDAY 1/23/2008 [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:
8 mile
Coach’s Comments:
none Athlete Comments:
Impromptu lunch marathon. Needed to clear my head after the day at work yesterday. Not ideal conditions – only got about 3 hours sleep, wore shorts – about 25 degrees at the start, started really slow (was only planning on doing 15 or so), ran in new shoes (ouch), ran without food or water. At least the sun was out. It was challenging, but I survived. 156 avg hr. Splits were 1:49:40 / 1:46:30. Solid 3 min negative. Route was over the freeway, caught the path, but took it down to orchard. Then around the corner and all the way up dayton to the west entrance of cc. Ran through cc, around the lollipop, boats-n-out road, but then kept going all the way up the hill again. Ran all the way out the east entrance, took the path north, and watched for 13.1 on my polar. Turned out to be right as I reached the bridge over the gully. Retraced my route to get back. My legs tightened up quite a bit around mile 16 as they’re prone to doing. I think it was due to several factors. The new shoes, the race I did last sat with very tough footing – left me more torn up than usual, then even though I did a little TM run sunday, I didn’t do anything at all mon or tues. Legs don’t seem to like that too much. Plus the lack of food/water. I also took 2 motrin last night for my wrist and it seems like I always have leg trouble after doing that. They are VERY tender now. Distance according to mapmyrun is 25.76, which would make the time 3:40 even.
Workout Data
  Run
Distance 26.2mi
Bike  
Shoes Saucony Triumph 4 – Silver
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 08:15  
Start Time
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+
THURSDAY 1/24/2008 [View Daily Log] Sleep: 3 Fatigue: 4 Stress: 3 Soreness: 4 Pulse: 57 Weight: 161.8
Workout 1 Type: Run Code: Custom Planned Duration: 0:00
Workout Description:
none
Coach’s Comments:
none Athlete Comments:
10 mile lunch loop – felt pretty decent considering the effort yesterday. Legs were smoked, but ok. Left forefoot gave me trouble, though.
Workout Data
  Run
Distance 10.11mi
Bike  
Shoes Brooks Cascadia 2
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 09:29  
Start Time
Total Time 1:36 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+
FRIDAY 1/25/2008 [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 – nice and easy
Workout Data
  Run
Distance 5mi
Bike  
Shoes Nike Free – Blue
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 11:11  
Start Time
Total Time 0:56 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
Coach’s Comments:
none Athlete Comments:
Really nice run. Beautiful day. Legs wanted to run…
Workout Data
  Run
Distance 10.11mi
Bike  
Shoes Brooks Cascadia 2
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+
SATURDAY 1/26/2008 [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:
10
Coach’s Comments:
none Athlete Comments:
none
Workout Data
  Run
Distance 10.33mi
Bike  
Shoes Nike Pegasus – Red
Power(w) 0 avg 0 max
Energy(kJ) 0  
Pace (mm:ss) 08:44  
Start Time
Total Time 1:30 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+
SUNDAY 1/27/2008 [View Daily Log] Sleep: N/A Fatigue: N/A Stress: N/A Soreness: N/A Pulse: N/A Weight: N/A
Workout 1 Type: Day Off Code: Custom Planned Duration: 0:00
Workout Description:
none
Coach’s Comments:
none Athlete Comments:
none
Workout Data
  Day Off
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+

Posted on January 27, 2008, in run, training. Bookmark the permalink. Leave a comment.

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