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Planned: |
7-May |
20-Jul |
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|
week |
plan |
actual |
|
|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
0 |
12 |
12 |
|
|
Kitt Peak |
8-May |
3 |
6 |
8.5 |
8 incl. 6 tempo |
3 |
7 grinders |
16 |
50 |
1 |
55 |
52 |
|
|
|
15-May |
6 |
8 incl.
6x800(400) |
8.5 |
5 |
3 |
10 incl. 5k |
10 |
50 |
2 |
65 |
21 |
|
|
LA |
22-May |
6 |
8 incl.
5-4-3-2-1 (400) |
8.5 |
8 |
5 |
4.5 |
10 incl.Brentwd.10k |
50 |
3 |
60 |
60.5 |
|
|
|
29-May |
6 |
8 |
10 |
8 incl. 6 tempo |
5 |
3x(7:00 10k/5:00
tmpo) |
14 |
60 |
4 |
50 |
45.5 |
|
|
|
5-Jun |
8 |
8 incl.
6x1000(400) |
10 |
8 incl hilly 6
tempo |
3 |
9 incl. 5mi time
trial |
16 |
60 |
5 |
54 |
56 |
|
|
|
12-Jun |
8 |
6 incl.
6x800(400) |
10 |
10 incl. 8 tempo |
3 |
40 tempo;
5x:60(:30) |
16 |
60 |
6 |
50 |
46 |
|
|
|
19-Jun |
8 |
6 incl.
3x1600(400) |
10 |
8 incl hilly 6
tempo |
5 |
2x5k(7:00)
5x:60(:30) |
16 |
60 |
7 |
45 |
48 |
|
|
NH |
26-Jun |
6 |
7 incl. 5-4-3-2-1(400) |
6 |
6 incl. 4 tempo |
6 |
6 |
3 |
40 |
8 |
47 |
47 |
|
|
LA |
3-Jul |
3 |
6 incl.WRogers 10k-38:21 |
3 |
8 |
10 |
14 |
6 |
50 |
9 |
50 |
30.5 |
|
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LA? |
10-Jul |
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|
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|
|
10 |
60 |
10 |
45 |
50 |
|
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17-Jul |
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|
16 |
60 |
11 |
48 |
46.5 |
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|
Kitt Peak |
24-Jul |
8 |
8 |
10 steady
(mar+:15) |
8 |
6(5x:40,:40) |
50min tempo |
17 |
66 |
12 |
52 |
13.5 |
|
|
|
31-Jul |
8 |
5x1400(60,45,30,15)
hmar |
8 |
10 |
6(5x:40,:40) |
5mi time trial |
19 |
67 |
13 |
46 |
5 |
|
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|
7-Aug |
8 |
4x1600(200m
rest) hmar |
8 |
10 w/8 alt
(hmar, hmar+1) |
6(5x:40,:40) |
50min tempo |
19 |
68 |
14 |
35 |
40 |
|
|
SanDiego |
14-Aug |
0 |
8 |
3x1400 (:60r) |
7 |
4 |
0 |
AFC Half |
36 |
15 |
50 |
47.5 |
|
|
Kitt Peak |
21-Aug |
8 |
8 |
8 |
13 |
6(5x:40,:40) |
40min tempo |
20 |
72 |
16 |
50 |
57 |
|
|
|
28-Aug |
8 |
10 |
13 (12 alt) |
5 |
8 |
5 |
0 |
49 |
17 |
50 |
55 |
|
|
|
4-Sep |
Saguaro 8mi |
6 |
8 |
14 steady |
6(5x:40,:40) |
3x(1/2/3mn) (1mn
r) |
22 |
75 |
18 |
40 |
40.5 |
|
|
|
11-Sep |
8 |
6x1400m(60,45,30,15,15) |
8 |
14 |
6(5x:40,:40) |
30min tempo |
22 |
75 |
19 |
50 |
50.5 |
|
|
Kitt Peak |
18-Sep |
8 |
10 |
16 (15 alt) |
8 |
6(5x:40,:40) |
3.55mi time trial |
23 |
77 |
20 |
50 |
49.5 |
|
|
Kitt Peak |
25-Sep |
6 |
8 |
15 steady |
10 |
10 |
4 |
Click 8k + 11mi |
68 |
21 |
50 |
49.5 |
|
|
|
2-Oct |
6 |
3x1400 (:45r) |
6 |
10 steady |
0 |
20min tempo |
11 |
46 |
22 |
60 |
57 |
|
|
CT |
9-Oct |
6 |
0 |
3x1400 (:60r) |
4 |
4 |
Hartford Mar. |
|
45 |
23 |
60 |
61.5 |
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|
16-Oct |
|
|
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|
|
24 |
60 |
60.5 |
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23-Oct |
|
|
|
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|
|
|
25 |
60 |
56.5 |
|
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|
30-Oct |
|
|
|
|
|
|
|
|
26 |
40 |
14.5 |
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|
6-Nov |
|
|
|
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|
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|
|
27 |
50 |
51 |
|
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28 |
60 |
61.5 |
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|
Actual: |
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|
|
|
|
|
|
|
|
29 |
60 |
58.5 |
|
|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
30 |
66 |
59 |
|
|
Kitt Peak |
8-May |
3.5 hilly |
5 very hilly |
10 hilly |
4 (7:54) |
6 (7:27) |
2x(1200,800,400,200) |
14 (8:12) |
50.5 |
31 |
67 |
70 |
|
|
|
15-May |
6 (7:45) |
6x800 (400) 2:54
(2:23) |
8 (7:40) |
5 (7:40) |
3 (7:52) |
9 (7:21) |
10.5 w/5k 18:23 |
49.5 |
32 |
68 |
67 |
|
|
LA |
22-May |
6 (8:12) |
7:17 5:55 4:25
2:53 1:20 |
8.5 (7:59) |
8 (7:21) |
0 |
4 (8:16) |
14 w/10k 38:19 |
49.5 |
33 |
36 |
36 |
|
|
|
29-May |
3.5 (8:49) |
6.5 (8:20) |
11.5 (7:53) |
9 incl. 6 (6:28) |
5
(7:51) |
9 incl.
3x(7min/5min) |
12.5 (8:22) |
57 |
34 |
72 |
69.5 |
|
|
|
5-Jun |
6 (8:07) |
3x1600 (400)
5:54 (2:50) |
9 (8:01) |
9 incl. 5.75
(6:48) sabino |
5.5 (8:08) |
9 incl. 5 (6:23) |
15 (12.5 @8:08) |
61.5 |
35 |
49 |
50 |
|
|
|
12-Jun |
6 (8:35) |
4x1200 (400)
4:21 (2:31) |
10 (8:14) |
8.5 incl.
(12,8)x:40/:55 200 |
3 (9:02) |
9 incl 6.3
(6:23) |
16 (8:27) |
60.5 |
36 |
75 |
75 |
|
|
|
19-Jun |
8 (8:08) |
9.5 incl. 3
(6:43,:14,5:39) |
10 (8:24) |
10 incl 5.75
(6:38) sabino |
10 (8:10) |
4.5 (9:34,
babyjogger) |
4.5 (9:20) |
56.5 |
37 |
75 |
74 |
|
|
NH |
26-Jun |
4 |
7 incl.
800/5x400/800 |
0 (sick) |
0 |
0 |
3.5 |
0 |
14.5 |
38 |
77 |
80.5 |
|
|
LA |
3-Jul |
5.5 (8:22) |
6.5 (8:27) |
10 (7:31) |
6.5 (7:50) |
0 |
16.5 (7:26) |
6 (8:41) |
51 |
39 |
68 |
59 |
|
|
|
10-Jul |
6.5 (9:45 kp) |
6 (7:52) |
9 (7:40) |
9 (7:50) |
6 (9:10) |
12.5 (7:38 sabino) |
12.5 (10 @ 8:06) |
61.5 |
40 |
46 |
49 |
|
|
|
17-Jul |
8 w4@6:18 |
6 (7:50) |
10 w/4@7:00 |
6 (8:50) |
6 (8:57) |
2x5k 19:01;
21:30 |
14 (10@7:25) |
58.5 |
41 |
45 |
0 |
|
|
Kitt Peak |
24-Jul |
5 (10:15 kp) |
8 (9:30 kp) |
11 w/10@7:00 |
8 (10:30 kp) |
0 |
10 (8:07) |
17 (7:49) |
59 |
42 |
0 |
0 |
|
|
|
31-Jul |
8.5 (8:15) |
5x1400 5:27 avg.
short rec |
8 (8:38) |
11.5 (8.5 @
7:47) |
5 (8:27 5x:40) |
10 incl 5mi
31:41 |
19 (8:02) |
70 |
43 |
0 |
0 |
|
|
|
7-Aug |
8 (9:27) |
4x1600 6:02 avg
1:31r |
6 (9:14) |
10 incl. 8 alt.
6:27/7:35 |
6 (9:06 5x:40) |
11 incl.
7.8@6:27 |
19 (8:39) |
67 |
44 |
0 |
0 |
|
|
KP/SD |
14-Aug |
0 |
6 (9:18 kitt
peak) |
3x1400(5:18)
(1:00r) |
5 (9:39 kitt
peak) |
3.5 (8:16) |
0 |
AFC 1:24:03 |
36 |
45 |
0 |
0 |
|
|
Boulder |
21-Aug |
0 |
8 (8:28 boulder) |
12.5 (8:34
boulder) |
13 (7:53) |
6 (8:02 5x:40) |
10 incl. 6.2@6:27 |
20 (7:55) |
69.5 |
|
|
2033 |
|
|
|
28-Aug |
7 (8:21) |
10 (8:03) |
12 alt 6:17/7:20 |
6 (9:01) |
8 (7:58) |
6 (7:47) |
0 |
50 |
|
|
|
|
|
|
4-Sep |
Sag 53:40 |
6 (8:25) |
7 (7:50) |
15.5 w/14 (6:52) |
6 (8:43) |
6.5 incl. 4 @
6:44 |
21.5 (6:52 downhill) |
75 |
|
|
|
|
|
|
11-Sep |
8 (8:30) |
13.5 (8:09) |
8.5 (8:20) |
6x1400 5:21 avg
short rec. |
5 (8:22) |
8 incl. 4.5 @
6:37 |
22 (8:02) |
74 |
|
|
|
|
|
|
18-Sep |
10 (8:25) |
8 (kitt peak,
9:07) |
15 alt 6:13/7:18 |
8 kitt peak
10:24 |
6 (8:00) |
9 incl. 3.55 @
5:49 |
23 (5 @ 6:38) |
80.5 |
|
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|
25-Sep |
6.5 (9:12) |
8 (kitt peak
9:21) |
15.5 w/14(6:42) |
8 (8:47) |
6.5(7:54) |
4.5(8:19) |
10 w/8k 29:53 |
59 |
|
|
|
|
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|
2-Oct |
14 (8:30) |
6 (9:23 denver) |
0 |
12 w/10 (6:47
boulder) |
0 |
6 w/3 (6:22) |
11 (7:46) |
49 |
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9-Oct |
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16-Oct |
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23-Oct |
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30-Oct |
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6-Nov |
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