2012 Training


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