1 | Phase | Priority | Week# | Week from Sawtooth | Week Start date (Mon) | Q1 (LSD) | Q2 | Quality miles | Easy miles | Easy, 4/week | Easy, 5/week | Weekly mileage | Actual miles | COMMENTS | |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2 | 1 | Base | 0 | 36 | 1/1/11 | 5.5 | 0 | Week ended /w 30.2 miles, counting 2011 | WON | ||||||
3 | 1 | Base | 1 | 35 | 1/2/12 | 40.0 | 40 | 33.7 | LOST | ||||||
4 | 1 | Base | 2 | 34 | 1/9/12 | 40.0 | 40 | 20.8 | Sprained L. knee b/c of fall @ 7 mile? | NEUTRAL (white) | |||||
5 | 1 | Base | 3 | 33 | 1/16/12 | 15.0 | 40.0 | 40 | 34.75 | 100P, wk 1 (start!) | |||||
6 | 1 | Base | 4 | 32 | 1/23/12 | 9.3 | 6.25 | 40.0 | 40 | 28.93 | 100P, wk 1 | NW weekend, lots of walking;Q2 trail running on snow | |||
7 | 1 | Base | 5 | 31 | 1/30/12 | 31.0 | 9.25 | 30.0 | 30 | 68.05 | 100P, wk 2; JD Mem. 50K? | Long run Monday AM in prep for 50K; did 4.6 mile tempo run on Tuesday PM as Q3. | |||
8 | 1 | Base | 6 | 30 | 2/6/12 | 11.8 | 50.0 | 50 | 29.05 | 100P, wk 2 | Swapped last week's recovery week for this one. | ||||
9 | 1 | Base | 7 | 29 | 2/13/12 | 15.1 | 15 | 50.0 | 50 | 49.55 | 100P, wk 3 | Q2 best workout of year so far. 15 /w 3 loops around Lookout/Commerce/Lee. | |||
10 | 1 | Base | 8 | 28 | 2/20/12 | 21.7 | 50.0 | 50 | 59.46 | 100P,wk 3 | a little jumpy on Q1, but felt great. | ||||
11 | 1 | Base | 9 | 27 | 2/27/12 | 15.8 | 16.1 | 50.0 | 50 | 56.6 | 100P,wk 4 | Issue with r. quad, either sartorius or v. med. or tendons for the same; also maybe right shin. | |||
12 | 1 | Base | 10 | 26 | 3/5/12 | 18.8 | 35.0 | 35 | 50.6 | 100P, wk 4 | Over did it on long run | ||||
13 | 2 | Early quality: Reps. | 11 | 25 | 3/12/12 | 15.0 | 16-24x 200M @ R | 21.5 | 38.5 | 9.6 | 7.7 | 60 | 57.075 | Long runs 25% of week total; 100P, wk5 | did 16x 200M; ~39 sec/rep; let myself go short on long run (12.7ish) |
14 | 2 | 12 | 24 | 3/19/12 | 21.2 | 2E, 30min T, 2E | 23.0 | 37.0 | 9.3 | 7.4 | 60 | 38.1 | 100P, wk5 | Sick most of week; did not do Q2. | |
15 | 2 | 13 | 23 | 3/26/12 | 23.5 | Yasso 800s x6 | 22.0 | 38.0 | 9.5 | 7.6 | 60 | 63.725 | 100P, wk 6 | Did 6x Yasso 800s in 3:15 | |
16 | 2 | 14 | 22 | 4/2/12 | 12.5 | 2E, 30min T, 2E | 13.0 | 37.0 | 9.3 | 7.4 | 50 | 26.9 | Rest; 100P week6 | Did Week 12 Q2; times off due to distress | |
17 | 2 | 15 | 21 | 4/9/12 | 17.5 | 16 | 34.0 | 36.0 | 9.0 | 7.2 | 70 | 110 | ZUMBRO! | ||
18 | 2 | 16 | 20 | 4/16/12 | 17.5 | 8-12 400M @ R | 24.0 | 46.0 | 11.5 | 9.2 | 70 | 100P, final test | RECOVERY WEEK! | ||
19 | 2 | 17 | 19 | 4/23/12 | 17.5 | Race/long trail (15.5?) | 33.5 | 36.5 | 9.1 | 7.3 | 70 | ||||
20 | 2 | 18 | 18 | 4/30/12 | 13.8 | 7 | 20.8 | 34.3 | 8.6 | 6.85 | 55 | 7@7 | |||
21 | 3 | Transitional Quality: Long T; M | 19 | 17 | 5/7/2012 | 21.8 | 15 @ M pace | 37.0 | 38.0 | 9.5 | 7.6 | 75 | Long runs 29 percent of week; B2B2B | ||
22 | 3 | 20 | 16 | 5/14/12 | 21.8 | 2E; 1 hr T; 2E | 33.8 | 41.3 | 10.3 | 8.25 | 75 | ||||
23 | 3 | 21 | 15 | 5/21/12 | 21.8 | 32 (22/18/14 B2B2B) | 54.0 | 21.0 | 5.3 | 4.2 | 75 | ||||
24 | 3 | 22 | 14 | 5/28/12 | 17.4 | rest | 17.4 | 42.6 | 10.7 | 8.52 | 60 | FANS 24 hour? | |||
25 | 3 | 23 | 13 | 6/4/12 | 23.2 | 8x yasso 800s | 31.2 | 48.8 | 12.2 | 9.76 | 80 | ||||
26 | 3 | 24 | 12 | 6/11/12 | 23.2 | 18 @ M pace | 46.2 | 33.8 | 8.5 | 6.76 | 80 | ||||
27 | 3 | 25 | 11 | 6/18/12 | 23.2 | 1 hr T on trail | 30.2 | 49.8 | 12.5 | 9.96 | 80 | ||||
28 | 3 | 26 | 10 | 6/25/12 | 17.4 | rest | 17.4 | 42.6 | 10.7 | 8.52 | 60 | ||||
29 | 4 | Race quality: LSD; hills | 27 | 9 | 7/2/12 | 28.1 | 35 (28/20/15 B2B2B) | 63.0 | 22.0 | 5.5 | 4.4 | 85 | long runs 33% of week total; Afton | ||
30 | 4 | 28 | 8 | 7/9/12 | 28.1 | 6x hills | 44.1 | 41.0 | 10.2 | 8.19 | 85 | ||||
31 | 4 | 29 | 7 | 7/16/12 | 28.1 | 10x Yasso 800s | 37.1 | 48.0 | 12.0 | 9.59 | 85 | ||||
32 | 4 | 30 | 6 | 7/23/12 | 21.5 | rest | 21.5 | 43.6 | 10.9 | 8.71 | 65 | ||||
33 | 4 | 31 | 5 | 7/30/12 | 29.7 | 6x hills | 45.7 | 44.3 | 11.1 | 8.86 | 90 | ||||
34 | 4 | 32 | 4 | 8/6/12 | 29.7 | 20M | 49.7 | 40.3 | 10.1 | 8.06 | 90 | ||||
35 | 4 | 33 | 3 | 8/13/12 | 29.7 | Hills, trails | 45.7 | 44.3 | 11.1 | 8.86 | 90 | ||||
36 | 4 | REST | 34 | 2 | 8/20/12 | 19.8 | rest | 19.8 | 40.2 | 10.1 | 8.04 | 60 | |||
37 | TAPER | TAPER | 35 | 1 | 8/27/12 | 13.2 | 13.2 | 26.8 | 5.4 | 40 | |||||
38 | TAPER | TAPER | 36 | 0 | 9/3/12 | 103.0 | 103.0 | 17.0 | 5.7 | 120 | ~Sawtooth | ||||
39 | 37 | 9/10/12 | |||||||||||||
40 | 38 | 9/17/12 | |||||||||||||
41 | 39 | 9/24/12 | |||||||||||||
42 | 40 | 10/1/12 | |||||||||||||
43 | 41 | 10/8/12 | |||||||||||||
44 | 42 | 10/15/12 | Wild Duluth 10.22.12 | ||||||||||||
45 | 43 | 10/22/12 | SMurph 10.27.12 | ||||||||||||
46 | 44 | 10/29/12 | |||||||||||||
47 | 45 | 11/5/12 | |||||||||||||
48 | 46 | 11/12/12 | |||||||||||||
49 | 47 | 11/19/12 | |||||||||||||
50 | 48 | 11/26/12 | |||||||||||||
51 | 49 | 12/2/12 | |||||||||||||
52 | 50 | 12/9/12 | |||||||||||||
53 | 51 | 12/16/12 | |||||||||||||
54 | 52 | 12/23/12 | |||||||||||||
55 | 53 | 12/30/12 | |||||||||||||
56 | MAX | ACTUAL | |||||||||||||
57 | TOTALS | 2315 | 727.29 |
1 | Rolling Averages | Data | Residual 2011 Data | |||||||
---|---|---|---|---|---|---|---|---|---|---|
2 | Date | 7-day, mileage | 7-day, time | 3 week, mileage | 3-week, time | Mileage | Time | Last 20 days of 2011 | Mileage | Time |
3 | 1/1/12 | 30.2 | 4:58:00 | 33.60 | 4:55:15 | 0.00 | 0 | 12/11/11 | 0 | 0 |
4 | 1/2/12 | 30.2 | 4:58:00 | 36.10 | 5:18:35 | 7.50 | 1:10:00 | 12/12/11 | 0 | 0 |
5 | 1/3/12 | 37.4 | 6:06:48 | 34.33 | 5:03:51 | 5.20 | 0:43:48 | 12/13/11 | 10.5 | 1:28:00 |
6 | 1/4/12 | 38.6 | 6:16:48 | 36.27 | 5:19:51 | 5.80 | 0:48:00 | 12/14/11 | 0 | 0 |
7 | 1/5/12 | 46.2 | 7:15:02 | 38.80 | 5:39:15 | 7.60 | 0:58:14 | 12/15/11 | 0 | 0 |
8 | 1/6/12 | 41.6 | 6:37:02 | 38.80 | 5:39:15 | 0.00 | 0 | 12/16/11 | 0 | 0 |
9 | 1/7/12 | 30.7 | 4:17:32 | 37.80 | 5:32:41 | 4.60 | 0:37:30 | 12/17/11 | 7.6 | 0:57:14 |
10 | 1/8/12 | 33.7 | 4:48:32 | 34.43 | 5:07:41 | 3.00 | 0:31:00 | 12/18/11 | 13.1 | 1:46:00 |
11 | 1/9/12 | 30.3 | 4:12:00 | 34.40 | 5:08:09 | 4.10 | 0:33:28 | 12/19/11 | 4.2 | 0:32:04 |
12 | 1/10/12 | 35.2 | 4:47:44 | 36.60 | 5:23:29 | 10.10 | 1:19:32 | 12/20/11 | 3.5 | 0:33:32 |
13 | 1/11/12 | 36 | 4:54:15 | 37.27 | 5:28:54 | 6.60 | 0:54:31 | 12/21/11 | 4.6 | 0:38:15 |
14 | 1/12/12 | 28.4 | 3:56:01 | 35.37 | 5:12:54 | 0.00 | 0 | 12/22/11 | 5.7 | 0:48:00 |
15 | 1/13/12 | 28.4 | 3:56:01 | 32.67 | 4:50:34 | 0.00 | 0 | 12/23/11 | 8.1 | 1:07:00 |
16 | 1/14/12 | 23.8 | 3:18:31 | 28.23 | 4:11:21 | 0.00 | 0 | 12/24/11 | 13.3 | 1:57:39 |
17 | 1/15/12 | 20.8 | 2:47:31 | 28.23 | 4:11:21 | 0.00 | 0 | 12/25/11 | 0 | 0 |
18 | 1/16/12 | 22.1 | 2:59:03 | 30.03 | 4:26:21 | 5.40 | 0:45:00 | 12/26/11 | 0 | 0 |
19 | 1/17/12 | 19.55 | 2:36:33 | 30.72 | 4:30:22 | 7.55 | 0:57:02 | 12/27/11 | 5.5 | 0:45:00 |
20 | 1/18/12 | 12.95 | 1:42:02 | 29.18 | 4:17:42 | 0.00 | 0 | 12/28/11 | 4.6 | 0:38:00 |
21 | 1/19/12 | 12.95 | 1:42:02 | 29.18 | 4:17:42 | 0.00 | 0 | 12/29/11 | 0 | 0 |
22 | 1/20/12 | 12.95 | 1:42:02 | 27.65 | 4:05:02 | 0.00 | 0 | 12/30/11 | 4.6 | 0:38:00 |
23 | 1/21/12 | 20.5 | 2:52:02 | 25.00 | 3:29:22 | 7.55 | 1:10:00 | 12/31/11 | 15.5 | 2:57:00 |
24 | 1/22/12 | 35.5 | 4:58:41 | 30.00 | 4:11:35 | 15.00 | 2:06:39 | |||
25 | 1/23/12 | 35.5 | 5:03:41 | 29.30 | 4:04:55 | 5.40 | 0:50:00 | |||
26 | 1/24/12 | 27.95 | 4:06:39 | 27.57 | 3:50:19 | 0.00 | 0 | |||
27 | 1/25/12 | 36.45 | 5:19:35 | 28.47 | 3:58:37 | 8.50 | 1:12:56 | |||
28 | 1/26/12 | 41.05 | 6:02:35 | 27.47 | 3:53:33 | 4.60 | 0:43:00 | |||
29 | 1/27/12 | 47.3 | 6:59:56 | 29.55 | 4:12:40 | 6.25 | 0:57:21 | |||
30 | 1/28/12 | 42.875 | 6:19:17 | 29.06 | 4:09:57 | 3.13 | 0:29:21 | |||
31 | 1/29/12 | 27.875 | 4:12:38 | 28.06 | 3:59:37 | 0.00 | 0 | |||
32 | 1/30/12 | 30.975 | 4:36:08 | 29.53 | 4:12:57 | 8.50 | 1:13:30 | |||
33 | 1/31/12 | 35.575 | 5:08:03 | 27.69 | 3:57:05 | 4.60 | 0:31:55 | |||
34 | 2/1/12 | 30.58 | 4:25:07 | 26.66 | 3:48:55 | 3.50 | 0:30:00 | |||
35 | 2/2/12 | 37.78 | 5:24:24 | 30.59 | 4:23:00 | 11.80 | 1:42:17 | |||
36 | 2/3/12 | 35.93 | 5:09:43 | 32.06 | 4:37:14 | 4.40 | 0:42:40 | |||
37 | 2/4/12 | 63.80 | 9:25:22 | 42.39 | 6:12:14 | 31.00 | 4:45:00 | |||
38 | 2/5/12 | 68.05 | 10:07:22 | 43.81 | 6:26:14 | 4.25 | 0:42:00 | |||
39 | 2/6/12 | 59.55 | 8:53:52 | 42.01 | 6:11:14 | 0.00 | 0 | |||
40 | 2/7/12 | 60.35 | 9:08:57 | 41.29 | 6:07:53 | 5.40 | 0:47:00 | |||
41 | 2/8/12 | 63.35 | 9:33:37 | 43.46 | 6:26:06 | 6.50 | 0:54:40 | |||
42 | 2/9/12 | 51.55 | 7:51:20 | 43.46 | 6:26:06 | 0.00 | 0 | |||
43 | 2/10/12 | 52.55 | 7:53:40 | 45.26 | 6:41:06 | 5.40 | 0:45:00 | |||
44 | 2/11/12 | 21.55 | 3:08:40 | 42.74 | 6:17:46 | 0.00 | 0 | |||
45 | 2/12/12 | 29.05 | 3:56:40 | 41.66 | 6:05:33 | 11.75 | 1:30:00 | |||
46 | 2/13/12 | 35.45 | 4:45:48 | 41.99 | 6:05:16 | 6.40 | 0:49:08 | |||
47 | 2/14/12 | 30.05 | 3:58:48 | 41.99 | 6:05:16 | 0.00 | 0 | |||
48 | 2/15/12 | 23.55 | 3:04:08 | 39.16 | 5:40:57 | 0.00 | 0 | |||
49 | 2/16/12 | 28.15 | 3:45:24 | 39.16 | 5:40:23 | 4.60 | 0:41:16 | |||
50 | 2/17/12 | 31.25 | 4:14:07 | 39.91 | 5:45:50 | 8.50 | 1:13:43 | |||
51 | 2/18/12 | 46.35 | 6:19:07 | 43.90 | 6:17:43 | 15.10 | 2:05:00 | |||
52 | 2/19/12 | 49.60 | 6:53:52 | 48.90 | 6:59:18 | 15.00 | 2:04:45 | |||
53 | 2/20/12 | 43.20 | 6:04:44 | 46.07 | 6:34:48 | 0.00 | 0 | |||
54 | 2/21/12 | 49.90 | 7:03:07 | 46.77 | 6:43:37 | 6.70 | 0:58:23 | |||
55 | 2/22/12 | 62.00 | 8:45:28 | 49.63 | 7:07:44 | 12.10 | 1:42:21 | |||
56 | 2/23/12 | 62.80 | 8:54:23 | 47.50 | 6:50:22 | 5.40 | 0:50:11 | |||
57 | 2/24/12 | 59.70 | 8:28:35 | 47.83 | 6:52:07 | 5.40 | 0:47:55 | |||
58 | 2/25/12 | 66.26 | 9:24:35 | 44.72 | 6:17:27 | 21.66 | 3:01:00 | |||
59 | 2/26/12 | 59.46 | 8:26:23 | 46.04 | 6:25:38 | 8.20 | 1:06:33 | |||
60 | 2/27/12 | 59.46 | 8:26:23 | 46.04 | 6:25:38 | 0.00 | 0 | |||
61 | 2/28/12 | 59.16 | 8:22:56 | 46.37 | 6:28:17 | 6.40 | 0:54:56 | |||
62 | 2/29/12 | 63.16 | 9:00:54 | 49.57 | 6:56:50 | 16.10 | 2:20:19 | |||
63 | 3/1/12 | 62.16 | 8:50:30 | 51.04 | 7:10:06 | 4.40 | 0:39:47 | |||
64 | 3/2/12 | 62.16 | 8:50:29 | 51.04 | 7:11:04 | 5.40 | 0:47:54 | |||
65 | 3/3/12 | 56.30 | 8:09:29 | 56.30 | 7:57:44 | 15.80 | 2:20:00 | |||
66 | 3/4/12 | 56.60 | 8:20:56 | 55.22 | 7:53:44 | 8.50 | 1:18:00 | |||
67 | 3/5/12 | 61.20 | 8:59:37 | 54.62 | 7:50:15 | 4.60 | 0:38:41 | |||
68 | 3/6/12 | 60.20 | 8:46:49 | 56.42 | 8:04:17 | 5.40 | 0:42:08 | |||
69 | 3/7/12 | 49.50 | 7:15:18 | 58.22 | 8:20:33 | 5.40 | 0:48:48 | |||
70 | 3/8/12 | 45.10 | 6:35:31 | 56.69 | 8:06:48 | 0.00 | 0 | |||
71 | 3/9/12 | 45.70 | 6:51:37 | 55.85 | 8:03:34 | 6.00 | 1:04:00 | |||
72 | 3/10/12 | 48.70 | 7:14:37 | 57.09 | 8:16:14 | 18.80 | 2:43:00 | |||
73 | 3/11/12 | 50.70 | 7:19:40 | 55.59 | 8:02:20 | 10.50 | 1:23:03 | |||
74 | 3/12/12 | 54.00 | 7:47:01 | 58.22 | 8:24:20 | 7.90 | 1:06:02 | |||
75 | 3/13/12 | 55.65 | 8:12:10 | 58.34 | 8:27:18 | 7.05 | 1:07:17 | |||
76 | 3/14/12 | 60.25 | 8:46:37 | 57.64 | 8:20:56 | 10.00 | 1:23:15 | |||
77 | 3/15/12 | 64.65 | 9:31:49 | 57.30 | 8:19:17 | 4.40 | 0:45:12 | |||
78 | 3/16/12 | 66.25 | 9:24:41 | 58.04 | 8:22:16 | 7.60 | 0:56:52 | |||
79 | 3/17/12 | 60.13 | 8:24:17 | 55.04 | 7:56:08 | 12.68 | 1:42:36 | |||
80 | 3/18/12 | 57.13 | 8:07:14 | 54.81 | 7:55:57 | 7.50 | 1:06:00 | |||
81 | 3/19/12 | 49.23 | 7:01:12 | 54.81 | 7:55:57 | 0.00 | 0 | |||
82 | 3/20/12 | 46.58 | 6:34:29 | 54.14 | 7:51:09 | 4.40 | 0:40:34 | |||
83 | 3/21/12 | 36.58 | 5:11:14 | 48.78 | 7:04:23 | 0.00 | 0 | |||
84 | 3/22/12 | 37.68 | 5:26:02 | 49.14 | 7:11:07 | 5.50 | 1:00:00 | |||
85 | 3/23/12 | 30.08 | 4:29:10 | 47.34 | 6:55:09 | 0 | 0 | |||
86 | 3/24/12 | 24.40 | 3:48:34 | 44.41 | 6:29:09 | 7.00 | 1:02:00 | |||
87 | 3/25/12 | 38.10 | 5:41:23 | 48.64 | 7:02:46 | 21.20 | 2:58:49 | |||
88 | 3/26/12 | 43.50 | 6:36:21 | 48.91 | 7:08:11 | 5.40 | 0:54:58 | |||
89 | 3/27/12 | 53.73 | 7:57:40 | 51.98 | 7:34:46 | 14.63 | 2:01:53 | |||
90 | 3/28/12 | 59.13 | 8:47:11 | 51.98 | 7:35:01 | 5.40 | 0:49:31 | |||
91 | 3/29/12 | 59.03 | 8:28:50 | 53.78 | 7:48:54 | 5.40 | 0:41:39 | |||
92 | 3/30/12 | 63.43 | 9:10:50 | 53.25 | 7:41:34 | 4.40 | 0:42:00 | |||
93 | 3/31/12 | 79.93 | 11:23:50 | 54.82 | 7:52:14 | 23.50 | 3:15:00 | |||
94 | 4/1/12 | 63.73 | 9:15:01 | 52.98 | 7:41:13 | 5.00 | 0:50:00 | |||
95 | 4/2/12 | 64.33 | 9:10:03 | 52.35 | 7:35:52 | 6.00 | 0:50:00 | |||
96 | 4/3/12 | 56.50 | 7:59:42 | 52.27 | 7:30:37 | 6.80 | 0:51:32 | |||
97 | 4/4/12 | 55.50 | 7:52:31 | 50.40 | 7:16:59 | 4.40 | 0:42:20 | |||
98 | 4/5/12 | 50.10 | 7:10:52 | 48.93 | 7:01:55 | 0.00 | 0 | |||
99 | 4/6/12 | 45.70 | 6:28:52 | 46.40 | 6:42:57 | 0.00 | 0 | |||
100 | 4/7/12 | 26.60 | 3:53:11 | 43.64 | 6:21:52 | 4.40 | 0:39:19 | |||
101 | 4/8/12 | 26.90 | 3:50:11 | 42.91 | 6:15:32 | 5.30 | 0:47:00 | |||
102 | 4/9/12 | 26.30 | 3:47:24 | 44.71 | 6:31:16 | 5.40 | 0:47:13 | |||
103 | 4/10/12 | 23.90 | 3:30:20 | 44.71 | 6:29:14 | 4.40 | 0:34:28 | |||
104 | 4/11/12 | 19.50 | 2:48:00 | 44.71 | 6:29:14 | 0.00 | 0 | |||
105 | 4/12/12 | 19.50 | 2:48:00 | 42.88 | 6:09:14 | 0.00 | 0 | |||
106 | 4/13/12 | 84.50 | 18:48:00 | 64.54 | 11:29:14 | 65.00 | 16:00:00 | |||
107 | 4/14/12 | 115.12 | 32:45:44 | 73.88 | 16:00:55 | 35.02 | 14:37:03 | |||
108 | 4/15/12 | 109.82 | 31:58:44 | 66.82 | 15:01:19 | |||||
109 | 4/16/12 | 104.42 | 31:11:31 | 65.02 | 14:42:59 | |||||
110 | 4/17/12 | 100.02 | 30:37:03 | 60.14 | 14:02:22 | |||||
111 | 4/18/12 | 102.42 | 31:01:03 | 59.14 | 13:53:51 | 2.40 | 0:24:00 | |||
112 | 4/19/12 | 105.92 | 31:31:03 | 58.51 | 13:49:58 | 3.50 | 0:30:00 | |||
113 | 4/20/12 | 47.72 | 16:27:03 | 59.31 | 13:54:38 | 6.80 | 0:56:00 | |||
114 | 4/21/12 | 17.70 | 2:35:00 | 53.14 | 13:04:38 | 5.00 | 0:45:00 | |||
115 | 4/22/12 | 23.10 | 3:20:00 | 53.27 | 13:02:58 | 5.40 | 0:45:00 | |||
116 | 4/23/12 | 23.10 | 3:20:00 | 51.27 | 12:46:18 | |||||
117 | 4/24/12 | 23.10 | 3:20:00 | 49.01 | 12:29:08 | |||||
118 | 4/25/12 | 20.70 | 2:56:00 | 47.54 | 12:15:01 | |||||
119 | 4/26/12 | 17.20 | 2:26:00 | 47.54 | 12:15:01 | |||||
120 | 4/27/12 | 10.40 | 1:30:00 | 47.54 | 12:15:01 | |||||
121 | 4/28/12 | 5.40 | 0:45:00 | 46.07 | 12:01:55 | |||||
122 | 4/29/12 | 0.00 | 0 | 44.31 | 11:46:15 | |||||
123 | 4/30/12 | 0.00 | 0 | 42.51 | 11:30:30 | |||||
124 | 5/1/12 | |||||||||
125 | 5/2/12 | 8.00 | 1:01:39 | |||||||
126 | 5/3/12 | |||||||||
127 | 5/4/12 | |||||||||
128 | 5/5/12 | |||||||||
129 | 5/6/12 | |||||||||
130 | 5/7/12 | |||||||||
131 | 5/8/12 | |||||||||
132 | 5/9/12 | |||||||||
133 | 5/10/12 | |||||||||
134 | 5/11/12 | |||||||||
135 | 5/12/12 | |||||||||
136 | 5/13/12 | |||||||||
137 | 5/14/12 | |||||||||
138 | 5/15/12 | |||||||||
139 | 5/16/12 | |||||||||
140 | 5/17/12 | |||||||||
141 | 5/18/12 | |||||||||
142 | 5/19/12 |
1 | Month | Days | Passed | Left | Running Days | Runs | Miles | Time | Miles/Running day | Time/running day | Miles/run | Time/run | Running day % | Miles YTD | Time YTD | Running Days, YTD | Runs, YTD | Mi/Running Day, YTD | Mi/run, YTD | Time/running day, YTD | Time/run, YTD | Running day %, YTD | |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2 | January | 31 | 31 | 335 | 20 | 21 | 131.3 | 18:32:47 | 6.57 | 0:55:38 | 6.25 | 0:52:59 | 64.52% | 131.3 | 18:32:47 | 20 | 21 | 6.57 | 6.25 | 0:55:38 | 0:52:59 | 64.52% | |
3 | February | 29 | 60 | 306 | 22 | 24 | 215.5 | 30:54:07 | 9.80 | 1:24:17 | 8.98 | 1:17:15 | 75.86% | 346.8 | 49:26:54 | 42 | 45 | 8.26 | 7.71 | 1:10:38 | 1:05:56 | 70.00% | |
4 | March | 31 | 91 | 275 | 27 | 31 | 238.8 | 34:42:57 | 8.84 | 1:17:09 | 7.70 | 1:07:12 | 87.10% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 75.82% | |
5 | April | 30 | 121 | 245 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 57.02% | |||||
6 | May | 31 | 152 | 214 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 45.39% | |||||
7 | June | 30 | 182 | 184 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 37.91% | |||||
8 | July | 31 | 213 | 153 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 32.39% | |||||
9 | August | 31 | 244 | 122 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 28.28% | |||||
10 | September | 30 | 274 | 92 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 25.18% | |||||
11 | October | 31 | 305 | 61 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 22.62% | |||||
12 | November | 30 | 335 | 31 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 20.60% | |||||
13 | December | 31 | 366 | 0 | #DIV/0! | #DIV/0! | #DIV/0! | #DIV/0! | 0.00% | 585.6 | 84:09:51 | 69 | 76 | 8.49 | 7.71 | 1:13:11 | 1:06:27 | 18.85% | |||||
14 | TOTALS | 69 | 76 | 585.6 | 84:09:51 | 8.49 | 1:13:11 | 7.71 | 1:06:27 | ||||||||||||||
15 | GOALS | 366 | |||||||||||||||||||||
16 | DIFFERENCE |
1 | Phase 1 | Phase 2 | Phase 3 | Phase 4 |
---|---|---|---|---|
2 | M/W/F | M/W/F | M/W/F | M/W/F |
3 | Strides (4) | Strides (6) | Strides (8) | Strides (4) |
4 | Lunges, 2x20 | Lunges,3x20 | Lunges, 2x20 | Lunges, 2x10 |
5 | Squats, 2x20 | Squats, 3x20 | Jump lunges, 2x10 | Squats, 2x10 |
6 | 100 Up: Minor | 100 Up: Minor | Squats, 2x20 | 100 Up: Minor |
7 | 100 Up: Major | 100 Up: Major | 100 Up: Minor | 100 Up: Major |
8 | Reverse Crunch, 2x20 | Reverse Crunch, 3x20 | 100 Up: Major | |
9 | 100 Pushups | 100 Pushups |