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Planned: |
29-Oct |
27-Nov |
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|
week |
plan |
actual |
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|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
0 |
12 |
12 |
|
|
|
16-Oct |
|
|
|
|
|
|
|
20 |
1 |
55 |
52 |
|
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23-Oct |
|
|
|
|
|
|
|
45 |
2 |
65 |
21 |
|
|
|
30-Oct |
|
|
|
|
|
|
|
65 |
3 |
60 |
60.5 |
|
|
|
6-Nov |
|
|
|
|
|
|
|
75 |
4 |
50 |
45.5 |
|
|
|
13-Nov |
|
|
|
|
|
|
|
75 |
5 |
54 |
56 |
|
|
|
20-Nov |
|
|
|
|
|
|
|
65 |
6 |
50 |
46 |
|
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|
27-Nov |
6 |
11 |
3 |
2x(2mp,2mp+20),1mp,1mp-20 |
6 |
10k time trial |
22 |
70 |
7 |
45 |
48 |
|
|
|
4-Dec |
6 |
3mi @6:15
:30/:30 |
8 |
7 |
6 |
3 |
Tucson 1/2Mar |
45 |
8 |
47 |
47 |
|
|
|
11-Dec |
0 |
6 |
8 |
14 |
8 |
3x(1/2/3min)
(:60) |
22 |
70 |
9 |
50 |
30.5 |
|
|
LA? |
18-Dec |
8 |
2x(3x800(200),1k(400)),3x800 |
6 |
16 |
6 |
2x(4x400
(60),1mi(2)),4x400 |
23 (last 5MP) |
80 |
10 |
45 |
50 |
|
|
|
25-Dec |
3 |
4mi @6:25
:30/:30 |
3 |
16 incl. 8 @MP |
5 |
30min tempo,
5x1min (30s) |
18 |
59 |
11 |
48 |
46.5 |
|
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|
1-Jan |
3 |
2x(2mp,2mp+20),1mp,1mp-20 |
6 |
14 |
0 |
5mi time trial,
5x1min(30) |
10 |
49 |
12 |
52 |
13.5 |
|
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|
8-Jan |
0 |
0 |
3x5min(60),5x1min(30) |
4 |
4 |
3 |
Phoenix Mar |
45 |
13 |
46 |
5 |
|
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|
|
|
|
|
|
|
|
|
14 |
35 |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
15 |
50 |
47.5 |
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Actual: |
|
|
|
|
|
|
|
|
|
16 |
50 |
57 |
|
|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
17 |
50 |
55 |
|
|
|
16-Oct |
0 |
3 |
4.5 |
8 |
0 |
0 |
0 |
15.5 |
18 |
40 |
40.5 |
|
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|
23-Oct |
0 |
7 (kitt peak
9:10) |
9 (7:11) |
0 |
4 (kp 9:11) |
5k 19:40 xcntry |
16 (7:50) |
44 |
19 |
50 |
50.5 |
|
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|
30-Oct |
8 (8:00) |
6 (8:10) |
2x4mi 25:54,
25:29 |
6 (7:55) |
6 (8:00) |
8 incl. 5mi
30:32 |
18 (8:15) |
62 |
20 |
50 |
49.5 |
|
|
|
6-Nov |
9.5(7:46) |
7 incl. 3 @ 6:16 |
8.5 (8:07) |
10 (8:43) |
0 |
0 |
0 |
35 |
21 |
50 |
49.5 |
|
|
|
13-Nov |
0 |
0 |
3 (8:42) |
6 (9:00) |
3 (8:18) |
10 (8:27) |
13.5 (728) |
35.5 |
22 |
60 |
57 |
|
|
|
20-Nov |
6 (8:38) |
12 (7:55) |
6 (8:30) |
8 w/5k xc 19:30
49OA,4AG |
10(8:06) |
0 |
20 (8:11) |
62 |
23 |
60 |
61.5 |
|
|
|
27-Nov |
6 (8:37) |
11 (8:08) |
3 (7:25) |
12 incl. 10 @
6:30 |
6.5 (7:59) |
2x(2mi,2min),1/1/1
6 @ 6:06 |
23 (8:33) |
70.5 |
24 |
60 |
60.5 |
|
|
|
4-Dec |
5 (8:40) |
9 incl. 3 @6:20 30/30 |
6 (8:39) |
6 (8:05) |
3 (7:38) |
0 |
15 incl. 1:21:24 |
44 |
25 |
60 |
56.5 |
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|
|
11-Dec |
4 (9:05) |
8 (8:55) |
8 (8:30) |
14 (8:06) |
8.5 (8:05) |
12 w/4 @ 6:28
(3x(1/2/3)) |
22(7:57)/3.5 |
80 |
26 |
40 |
14.5 |
|
|
LA? |
18-Dec |
6 (9:06) |
2:58 800m/3:45
1k |
6 (8:40) |
14 (8:21) |
10.5 (8:40) |
11.5 82 400m/
6:03 1mi |
23.5 (4.8 6:59) |
82 |
27 |
50 |
51 |
|
|
|
25-Dec |
3.5(9:35) |
7.5 incl. 4 @
6:23 30/30 |
3.5 (8:54) |
14 (8:30) |
6 (7:44) |
10 w/5 @ 6:14 |
18 (7:54) |
62 |
28 |
60 |
61.5 |
|
|
|
1-Jan |
3.5(9:04) |
12 w/10 @ 6:44 |
3.5 (8:40) |
8.5 (7:59) |
0 |
8 w/4 @ 6:52 |
10 (7:30) |
46 |
29 |
60 |
58.5 |
|
|
|
8-Jan |
0 |
0 |
8.5 w/3x5min (halfmar) |
3.5 |
3(8:29) |
2 (8:10; 4X 30sec) |
2:58:35 |
45 |
30 |
66 |
59 |
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|
31 |
67 |
70 |
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|
32 |
68 |
67 |
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33 |
36 |
36 |
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34 |
72 |
69.5 |
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35 |
49 |
50 |
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36 |
75 |
75 |
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37 |
75 |
74 |
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38 |
77 |
80.5 |
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39 |
68 |
59 |
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40 |
46 |
49 |
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41 |
45 |
39 |
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42 |
20 |
15.5 |
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43 |
45 |
44 |
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44 |
65 |
62 |
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45 |
75 |
35 |
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46 |
75 |
35.5 |
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47 |
65 |
62 |
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48 |
70 |
70.5 |
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49 |
45 |
44 |
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50 |
70 |
80 |
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51 |
80 |
82 |
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52 |
59 |
62 |
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53 |
49 |
46 |
2664.5 |
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54 |
45 |
45 |
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