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 |
| 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+ |
|
|
The Scene Begins 
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