| Planned: | revised 3/14 | week | plan | actual | |||||||||||||||
| TRAVEL | week of | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | 1 | 40 | 44.5 | |||||||
| Kitt Peak | 10-Jan | 0 | 0 | 0 | 5 | 5 | 10 | 7 | 25 | 2 | 25 | 21.5 | |||||||
| 17-Jan | 0 | 6x800 (400r) | 0 | 2x800m MAX HR TEST | 5 | 16ff | 7 | 40 | 3 | 40 | 40 | ||||||||
| Hilo, HI | 24-Jan | 0 | 3x1600(400r) | 5 | 8x600(400r) | 0 | 7 incl. 3 @ LT | 10 | 30 | 4 | 30 | 30 | |||||||
| 31-Jan | 7 | Conconi LT TEST | 10 | 16x400 (100r) | 0 | 10 | 7 | 50 | 5 | 50 | 45.5 | ||||||||
| 7-Feb | 5 | 7 | 10 | 54321x400 (400r) | 5 | 0 | 16 incl. Val. 10k | 50 | 6 | 50 | 30.5 | ||||||||
| 14-Feb | 5 | 10x300(100r) | 9 | 6x2x800m | 0 | 16 | 7 | 40 | 7 | 40 | 26 | ||||||||
| 21-Feb | 7 | 12x400(200r) | 9 | 6x800m(400r) | 5 | 0 | Daves ALS 5k | 55 | 8 | 55 | 40 | ||||||||
| 28-Feb | 7 | 7 | 9 incl. 5 @ LT | 10 | 0 | 16 incl.10k TT | 5 | 50 | 9 | 50 | 46 | ||||||||
| 7-Mar | 5 | 7 incl. 3 @ LT | 5 | 8x400(200r) | 5 | 0 | Oro Valley Half | 45 | 10 | 45 | 45 | ||||||||
| 14-Mar | 0 | 7 | 7 | 10x300(100)(1:00) | 7 | 13; 5k(18:00) | 0 | 40 | 11 | 40 | 40 | ||||||||
| 21-Mar | 5 | 4.5 @ LT (27:20) | 8 | 3x2400m (400r) (8:45) | 0 | 16 | 7 | 50 | 12 | 50 | 51 | ||||||||
| 28-Mar | 6 | 12x400(200r) (1:19) | 6 | 8x600(400r)(2:06) | 0 | Sabino (46) | 7 | 45 | 13 | 45 | 45.5 | ||||||||
| 4-Apr | 10 | 3200m tt (11:00) | 8 | 6 @ LT (36:20) | 0 | 12 | R4Cure 5k (17:30) | 55 | 14 | 55 | 31 | ||||||||
| 11-Apr | 6 | 10 | 9 | 6x400 (400) (1:15) | 0 | 3x1600(5:40) | 10 | 50 | 15 | 50 | 55 | ||||||||
| 18-Apr | 10 | 2x3200m (400) (11:30) | 7 | 10x300(100)(:55) | 5 | 16 | 10 | 60 | 16 | 60 | 51.5 | ||||||||
| 25-Apr | 10 | 6 @ LT (35:40) | 10 | 3x800 (400) (2:35) | 0 | 5k (17:15) | 9 | 50 | 17 | 50 | 42 | ||||||||
| 2-May | 9 | 12x400(400)(1:15) | 10 | 16 | 0 | 10k (36:30) | Cinco 10k (37:30) | 60 | 18 | 60 | 46.5 | ||||||||
| 9-May | 0 | 8 | 10 | 3x1600 (400)(5:30) | 5 | 6x400 (1:10) | 10 | 50 | 19 | 50 | 40 | ||||||||
| 16-May | 5 | 4x800 (400) (2:35) | 8 | 3x300 (100) (:52) | 0 | 5 | Tucson 5k(17:00) | 40 | 20 | 40 | 0 | ||||||||
| Actual: | Year: | 935 | 781.5 | ||||||||||||||||
| TRAVEL | week of | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | ||||||||||
| Kitt Peak | 10-Jan | 0.0 | 0.0 | 0.0 | 5.0 | 0.0 | 10.0 | 6.5 | 21.5 | ||||||||||
| 17-Jan | 0.0 | 2:52,58,48,49,53,52 | 0.0 | 2:26 (max HR 172), 2:30 | 3.0 | 16.5 (2:09) | 6.5 | 40.0 | |||||||||||
| Hilo, HI | 24-Jan | 0.0 | 5.0 | 7.0 | 5.5 | 0.0 | 0.0 | 12.5 | 30.0 | ||||||||||
| 31-Jan | 0.0 | Conconi LT TEST | 10 (1:18) | 16x400 (100r) | 0.0 | 14.0 | 6.5 | 45.5 | |||||||||||
| 7-Feb | 7.0 | 35.8 (1:12.6) avg (5.5mi) | 10 (1:17) | 7:26,5:58,4:31,3:02,1:29 | 0.0 | 0 sick | 0 sick | 30.5 | |||||||||||
| 14-Feb | 0 sick | 0 sick | 3.0 | 0.0 | 6.5 | 10.0 | 6.5 | 26.0 | |||||||||||
| 21-Feb | 5.0 | 8.5 | 6.0 | 0.0 | 0.0 | 6.0 | 14.5 (1:51) | 40.0 | |||||||||||
| 28-Feb | 5.0 | 8x600 (400r) 2:06 (2:25) | 6.0 | 8x1000 (200r) 3:44 (1:26) | 0.0 | 10k@ 38:28 | 3.0 | 46.0 | |||||||||||
| 7-Mar | 5.0 | 3 @ 18:27; 6:31, :06, 5:49 | 4.5 | 8x400(200r) 1:21 (1:14) | 0.0 | 6.0 | 1:22:48 OV half | 45.0 | |||||||||||
| 14-Mar | 0.0 | 5.0 | 6.5 | avg. 59 recovery 41 | 0.0 | 4.1k 15:05 | 12.0 | 40.0 | |||||||||||
| 21-Mar | 5.0 | 2400m @ 28:27 (6:19) | 5.0 | 8:56,8:43,8:51 | 3.5 | 16.0 | 6.5 | 51.0 | |||||||||||
| 28-Mar | 6.5 | 79.9 avg 80.6r | 7.0 | 4x600m 1:59 avg | 0.0 | Sabino 48:47 | 5.5 | 45.5 | |||||||||||
| 4-Apr | 7.5 | 3x1600 5:55.7,48.7,49.5 | 10.0 | 0(sick) | 0.0 | 0.0 | 6.0 | 31.0 | |||||||||||
| 11-Apr | 5.0 | 8.5 | 7.0 | 8.0 | 3.0 | 17.0 | 6.5 | 55.0 | |||||||||||
| 18-Apr | 6.5 | 3.0 | 13.5 | 5:33,36avg,5:40 | 5.0 | XC5k 19:41 | 6.5 | 51.5 | |||||||||||
| 25-Apr | 8.5 | 3x1600 5:40.0,36.9,44.2 | 6.5 | 5.0 | 3.0 | 5k 17:54 | 5.0 | 42.0 | |||||||||||
| 2-May | 5.0 | 54321;7:10,5:45,4:10,244,76 | 13.5 | 5.0 | 0.0 | 5.0 | Cinco 10k 37:49 | 46.5 | |||||||||||
| DC | 9-May | 0.0 | 7.0 | 0.0 | 7.0 | 5.0 | mile 5:12 | 13.0 | 40.0 | ||||||||||
| 16-May | 0.0 | 3x800 2:28,2:30,2:30 | |||||||||||||||||
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