|
Planned: |
3-Sep |
|
|
|
|
|
|
|
|
week |
plan |
actual |
|
|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
0 |
|
|
|
|
|
7-May |
|
|
|
|
|
|
|
30 |
1 |
|
46 |
|
|
|
14-May |
|
track |
|
|
|
|
Tucson5k |
40 |
2 |
|
45 |
|
|
|
21-May |
|
|
|
track |
|
intervals |
|
40 |
3 |
|
21 |
|
|
HI |
28-May |
|
|
|
|
|
|
|
30 |
4 |
|
37 |
|
|
|
4-Jun |
|
track |
|
|
|
intervals |
|
50 |
5 |
|
48 |
|
|
Sac Peak |
11-Jun |
|
track |
|
|
|
intervals |
13 |
60 |
6 |
|
31 |
|
|
vac |
18-Jun |
6 |
10 w/5x800
(800rest) |
6 |
8 |
14 |
5 |
0 |
50 |
7 |
|
9 |
|
|
|
25-Jun |
6 |
800/1600 |
8 |
10 @ 6:40 |
8 |
9 incl. 5x 1mi
(90) |
16 |
65 |
8 |
|
23 |
|
|
LA |
2-Jul |
6 |
5 |
Will Rogers 10k |
10 |
5 |
20x300m hills |
12 |
55 |
9 |
|
38 |
|
|
kitt peak |
9-Jul |
8 |
14x400 (85)
(60r) |
8 |
10 @ 6:40 |
5 |
12 w/10k tt |
16 |
65 |
10 |
|
50 |
|
|
|
16-Jul |
6 |
12 |
6 |
8 @ 6:40 |
5 |
10 w/6x1mi (90) |
17 w/5 @ 6:50 |
70 |
11 |
|
53 |
|
|
vac |
23-Jul |
6 |
10 |
12 |
4 @ 6:15 |
16 |
5 |
5 |
65 |
12 |
|
64 |
|
|
|
30-Jul |
8.5 |
4mi @ 6:20 |
8.5 |
10 w/4 @ 6:55
sabino |
6 |
6x1mi (2:30) |
17 |
70 |
13 |
|
34 |
|
|
|
6-Aug |
6 |
2x2mi @ 12:40
(3:30r) |
6 |
4 @ 6:45 SH |
6 |
10 |
18 w/5 @ 6:50 |
60 |
14 |
|
41 |
|
|
kitt peak |
13-Aug |
6 |
12 kp climb |
8 |
6 @ 6:55 sabino |
7 |
40min tempo |
17 |
70 |
15 |
|
17 |
|
|
DC/Ore |
20-Aug |
6 |
2x2mi @ 12:30
(3:30r) |
10 |
6 |
Hood2Coast |
Hood2Coast |
6 |
60 |
16 |
|
34 |
|
|
kitt peak |
27-Aug |
5 |
12 |
6 @ 6:50 sabino |
15 |
4 @ 6:40 SH |
16 |
6 |
70 |
17 |
|
10 |
|
|
|
3-Sep |
saguaro |
5 |
6 |
6 |
5 |
3x(1/2/3min)
(60r) |
|
65 |
18 |
|
3 |
|
|
kitt peak |
10-Sep |
6 |
14 |
6 6:45 sabino |
12 kp climb |
6 |
8 |
16 |
60 |
19 |
30 |
35 |
|
|
|
17-Sep |
6 |
2x2mi @ 12:20
(3:30r) |
10 |
8 |
3 |
5k tt |
18 (13/5) |
60 |
20 |
40 |
32 |
|
|
kitt peak |
24-Sep |
6 |
3x2000m (400m) |
8 |
10 |
10 |
4mi tempo |
16 |
60 |
21 |
40 |
37.5 |
|
|
kitt peak |
1-Oct |
8 |
5x1k (100m) |
8 |
3x400(400),
3x200(200) |
10 |
12 |
8k |
65 |
22 |
30 |
29.5 |
|
|
|
8-Oct |
3 |
8 |
8 w/3x5min
(hmar) |
6 |
0 |
hartford half |
4 |
40 |
23 |
50 |
32 |
|
|
|
15-Oct |
6 |
6 |
6 |
0 |
10 |
2x2mi @ 12:10
(3:30r) |
16 |
50 |
24 |
60 |
49.5 |
|
|
|
22-Oct |
6 |
int |
6 |
8 alt mp-30/mp+45 |
8 |
6 |
20 |
60 |
25 |
50 |
51 |
|
|
kitt peak |
29-Oct |
8 |
int |
13 |
8 w/3x5min
(hmar) |
6 |
4 |
everyone half |
60 |
26 |
65 |
63.5 |
|
|
|
5-Nov |
6 |
10 |
10 |
8 alt
mp-30/mp+45 |
8 |
6 |
18 |
70 |
27 |
55 |
54.5 |
|
|
|
12-Nov |
3 |
2x2mi (12:00)
(3:30r) |
5 |
10 mp-5 |
8 |
5 |
20 w/10x800 |
60 |
28 |
65 |
65 |
|
|
|
19-Nov |
5 |
int |
6 |
16 |
6 |
5 |
21 |
65 |
29 |
70 |
68 |
|
|
|
26-Nov |
12 |
int |
12 |
8 w/3x5min
(hmar) |
8 |
6 |
tuc half |
70 |
30 |
65 |
56 |
|
|
|
3-Dec |
6 |
10 |
10 |
12 alt
mp-30/mp+45 |
10 |
10 |
20 |
80 |
31 |
70 |
67 |
|
|
|
10-Dec |
8 |
2x(4x400, 1600, 4x400),4x400 |
10 |
10 mp-10 |
10 |
10 |
23 (18/5) |
70 |
32 |
60 |
61.5 |
|
|
|
17-Dec |
12 |
int |
10 |
16 alt mp-15/mp+45 |
8 |
10 |
18 (15/3) |
85 |
33 |
70 |
54.5 |
|
|
|
24-Dec |
3 |
2x(4x400, 1600, 4x400),4x400 |
10 |
12 |
10 |
6x1mi (2:30) |
14 |
65 |
34 |
60 |
58 |
|
|
|
31-Dec |
3 |
int |
6 |
8 |
3 |
5mi tempo |
11 |
45 |
35 |
70 |
50.5 |
|
|
phoenix |
7-Jan |
0 |
8 |
4 |
5 w/3x5min (hmar) |
0 |
4 |
rocknroll mar |
40 |
36 |
65 |
52 |
|
|
|
|
|
|
|
|
|
|
|
|
37 |
60 |
52 |
|
|
Actual: |
|
|
|
|
|
|
|
|
|
38 |
60 |
61.5 |
|
|
TRAVEL |
week of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total |
39 |
60 |
57.5 |
|
|
|
7-May |
3 |
9 |
0 |
3 |
6 |
19:19 5k tt |
7.5 |
35 |
40 |
65 |
65 |
|
|
|
14-May |
0 |
3200 (13:05),
3x800 2:55 |
2 |
7 |
3 |
3 |
Tuc5k 19:07 |
32 |
41 |
40 |
27.5 |
|
|
|
21-May |
0 |
7.5 |
5 |
6 |
4.5 |
8 w/5 32:17 |
5 |
37.5 |
42 |
50 |
28 |
|
|
Honolulu |
28-May |
0 |
7 |
3.5 |
5 |
0 |
7 |
7 |
29.5 |
43 |
60 |
21 |
|
|
|
4-Jun |
0 |
3 |
6 |
0 |
3 |
8 w/4x1
(6:18/90r) |
12 |
32 |
44 |
60 |
51 |
|
|
Sac Peak |
11-Jun |
3 |
4.5 |
8 w/5 35:29 |
5 |
6 |
9.5
w/20x300hills |
13.5 (9:30) |
49.5 |
45 |
70 |
54.5 |
|
|
|
18-Jun |
6 |
9 w/5x800m
(2:48/4:50r) |
6 |
8 |
14 |
3.5 |
4.5 |
51 |
46 |
60 |
70.5 |
|
|
|
25-Jun |
6 |
8 w/14x400m (89/
39rest) |
8.5 |
9.5 w/7.5 @ 6:54 |
6 |
5x1mi 6:02
(2:28r) |
16 (8:15) |
63.5 |
47 |
65 |
60.5 |
|
|
LA |
2-Jul |
5 |
4 |
39:40 (24oa/6ag) |
10.5 (8:00) |
0 |
11 w/20x300hills |
14 (8:30) |
54.5 |
48 |
70 |
68.5 |
|
|
|
9-Jul |
8 (8:40) |
8 w/14x400 (85.3/54rest) |
5 (9:40) |
12/10 @ 6:56 (34:10/35:15) |
5 (9:45) |
10.5 w/10k 40:54 |
16.5 (8:45) |
65 |
49 |
80 |
80.5 |
|
|
|
16-Jul |
6 (8:50) |
11.5 (7:40) |
6 (8:12
treadmill) |
10 w 6 @ 6:51 |
6.5 (9:00) |
6x1mi 6:10
(2:30r) |
17 (5 @ 7:01) |
68 |
50 |
70 |
83 |
|
|
vac |
23-Jul |
6 (8:50) |
12 (8:45) |
10 (9:00) |
10 (8:24
treadmill) |
10 (8:40) |
2.5 babyjogger |
5.5 babyjogger |
56 |
51 |
85 |
87 |
|
|
|
30-Jul |
8.5 (8:40) |
9 w/4 @ 6:26 |
7 (8:15) |
9 w/4 SH @ 6:23 |
6 (8:46) |
6x1mi 6:12
(2:30r) |
16.5 (8:30) |
67 |
52 |
65 |
60 |
|
|
|
6-Aug |
6 (9:29) |
2x2mi (12:35)
(3:30r) |
6.5 (8:51) |
7 w/4 sabino @
6:46 |
3 (8:16) |
13.5 (8:37) |
18 (3 @ 7:11) |
61.5 |
53 |
45 |
47.5 |
|
|
kitt peak |
13-Aug |
4.5 (9:30 kp) |
8 (9:33 kp) |
6 (8:40) |
9.5 w/4 SH @
6:21 |
4.5(9:59kp) |
40min @ 6:22 |
12 (8:09) |
54.5 |
54 |
40 |
45 |
|
|
DC/Ore |
20-Aug |
3 (8:30) |
2x2mi (12:30) (3:30r) |
12 (7:51) |
4.5 (9:27) |
6 @ 6:41 |
5.7 @ 6:10, 6 @ 6:48 |
8.5 (9:00) |
58 |
|
|
2449 |
|
|
kitt peak |
27-Aug |
4 (10:23 kp) |
5 (10:52 kp) |
10 (8:10) |
3x1k 200r 3:56, 53, 26 |
9 (8:11) |
11 (8:03) |
5 (8:58) |
50.5 |
|
|
|
|
|
|
3-Sep |
56:23 |
0 |
6 (7:51) |
7 (8:40) |
6.5 (8:02) |
6.5 3x(1,2,3
min) |
16 (8:39) |
52 |
|
|
|
|
|
kitt peak |
10-Sep |
5 (7:58) |
7.5 w/ 4 @ 6:20 |
6.5 (8:50) |
5 (9:07 kp) |
7 (7:50) |
5 (8:24) |
16 (8:22) |
52 |
|
|
|
|
|
|
17-Sep |
6 (7:25) |
2x2mi (12:18,
12:17) |
6 (7:51) |
10 (7:36) |
6 (8:24) |
5k 19:07 (6:09) |
18 (8:10) |
61.5 |
|
|
|
|
|
kitt peak |
24-Sep |
6 (8:25) |
3x2k
(7:48,45,26) |
8.5 (8:25) |
5 (9:50 kp) |
5.5 (9:42 kp) |
10 w/4 SH @ 6:35 |
15 (8:19 sab) |
57.5 |
|
|
|
|
|
kitt peak |
1-Oct |
8.5 (8:52) |
5x1k(200) 3:43
(1:17) |
6 (8:30) |
3x8,x4
2:49(2:43)81(89) |
11 (8:09) |
10 (8:19) |
31:10 (6:16) |
65 |
|
|
|
|
|
|
8-Oct |
3 (8:37) |
6 (8:55) |
0 |
3 (8:12) |
0 |
1:24:08 |
0 |
27.5 |
|
|
|
|
|
|
15-Oct |
6.5 (8:35) |
4 (8:35) |
9.5 (8:32) |
4 (8:34) |
4 (7:48) |
0 (sick) |
0 |
28 |
|
|
|
|
|
|
22-Oct |
3.5(8:39) |
0 |
0 |
0 |
3 (9:20) |
4.5 (9:55) |
10 (8:09) |
21 |
|
|
|
|
|
kitt peak |
29-Oct |
0 |
4 (9:09 kp) |
8 (8:08) |
5 (7:54) |
4 (8:36 kp) |
12.5 (8:08) |
17.5 (8:30) |
51 |
|
|
|
|
|
|
5-Nov |
5 (8:14) |
9.5 (7:34) |
5 (8:34) |
0 |
5 (7:51) |
12 (8:30) |
18 (8:35) |
54.5 |
|
|
|
|
|
|
12-Nov |
8 (8:47) |
10 w/4x1000 3:59 |
5 (8:23) |
12 (8:06) |
8 (8:22) |
7.5 (8:07) |
20 10x800 3:18 |
70.5 |
|
|
|
|
|
|
19-Nov |
5 (9:00) |
8 (8:22) |
3 (8:13) |
5 (8:33) |
8-6:43, 12.5 |
6 (9:13) |
21 (8:25) |
60.5 |
|
|
|
|
|
|
26-Nov |
8.5 (8:40) |
12 (8:07) |
8 (8:38) |
12 (8:02) |
6 (8:28) |
6 (8:26) |
1:22:01 |
68.5 |
|
|
|
|
|
|
3-Dec |
7 (9:03) |
15.5 (8:43) |
11 (8:26) |
11.5 w/9
6:17/7:35 |
3.5 (8:24) |
11.5 w/3:02/5:53 |
16.5 (7:14) +4 |
80.5 |
|
|
|
|
|
|
10-Dec |
8 (8:44) |
12.5 w
4x1k(4:06) |
10.5 (8:10) |
12.5 w/8.5 @
6:34 |
6 (8:30) |
10 (8:19) |
23 (5 @ 6:36) |
83 |
|
|
|
|
|
|
17-Dec |
7 (8:50) |
9 w/16x400 (89;
46r) |
10 (8:27) |
13.5 w/11 6:20/7:32 |
14.5 (8:21) |
12 w/2x(4,8,12) |
21 (8:06) |
87 |
|
|
|
|
|
LA |
24-Dec |
9 (8:15) |
4.5 (8:53) |
9.5
w/7x800(2:53) |
4 (8:07) |
10 (7:55) |
9.5 w/5x1mi
(6:04) |
13.5 (7:54) |
60 |
|
|
|
|
|
|
31-Dec |
8.5 (8:24) |
7 w/10x400 (85;
45r) |
0 |
11 w/8.5 @ 6:50 |
3.5 (8:27) |
7.5 w/3 @ 6:35 |
10 (8:26) |
47.5 |
|
|
|
|
|
|
7-Jan |
0 |
4 (9:27) |
6 w/3x1.25k (5:00) |
3.5 (8:23) |
0 |
3.5 (8:23) |
2:59:35 |
45 |
|
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