Date |
Planned Workout |
Warm Up |
Actual Workout |
Pace |
Distance |
Time |
Slope |
Warm Down |
WD Activity |
Cumulative Distance |
Cumulative Time |
Workout Notes |
1/19/2006 |
20 wTempo 2X(9t/2e) |
0:15:00 |
tempo 2x(9t/2e) |
07:48.0 |
4.43 |
0:38:00 |
|
0:10:00 |
bike |
4.43 |
1:03 |
|
1/22/2006 |
Long run 2' |
|
long run 90 min |
09:50.0 |
9.00 |
1:30:00 |
|
|
|
13.43 |
2:33 |
Ran rail trail
Arlington<-->Lexington, 20 F |
1/24/2006 |
Hill |
0:15:00 |
7*Hill (90" on 1' off) |
08:30.0 |
2.12 |
0:18:00 |
6.5-7% |
0:10:00 |
erg |
15.55 |
3:16 |
|
1/26/2006 |
Temp 3x(6t/2e) |
0:15:00 |
3*(6e/2e) |
07:30.0 |
3.20 |
0:24:00 |
1% |
0:10:00 |
erg |
18.75 |
4:05 |
|
1/29/2006 |
Long run 1:45 |
|
long run 120 min |
09:50.0 |
12.20 |
2:00:00 |
|
|
|
30.95 |
6:05 |
Monument rd Concord 35 F;
ran with Alice |
1/31/2006 |
Hills |
|
30' AT run |
08:40.0 |
3.46 |
0:30:00 |
1% |
0:05:00 |
erg |
34.42 |
6:40 |
Treadmill |
2/2/2006 |
Temp 3x(6t/2e) |
|
Nothing :-( |
|
|
|
|
|
|
34.42 |
6:40 |
No Workout |
2/3/2006 |
Light run |
|
Small warm up and stretch |
|
|
0:10:00 |
|
0:05 |
Stretching |
34.42 |
6:55 |
|
2/4/2006 |
30' run |
0:03:00 |
30' erg |
02:00.0 |
7580 |
0:30:00 |
|
0:03:00 |
erg |
34.42 |
7:31 |
Rowed on the erg at home |
2/5/2006 |
2 hour long run |
|
2 hour run |
08:34.3 |
14 |
2:00:00 |
|
|
|
48.42 |
9:31 |
Long run with AliceK on rail
trail 'til the 0.5 mile marker. |
2/12/2006 |
ski |
|
xc ski |
|
|
|
|
|
|
|
|
|
2/14/2006 |
9 hills |
0:20:00 |
9*Hill (90" on 1' off) |
08:00.0 |
|
0:23:00 |
7% |
0:10:00 |
erg |
|
|
|
2/16/2006 |
Tempo |
0:20:00 |
2(12t/3e) |
07:00.0 |
|
0:30:00 |
1% |
0:10:00 |
bike & erg |
|
|
|
2/19/2006 |
Long Run |
|
2:20 run on bike trail |
08:57.1 |
15.75 |
2:21:00 |
|
|
|
|
|
Freezing cold (15F) right
hip hurt. Tried new Nike's..good |
|
|
|
|
|
|
|
|
|
|
|
|
|
3/1/2006 |
tempo |
|
2*(9t 2e) |
07:20.0 |
|
|
|
|
|
|
|
|
3/4/2006 |
2:30 Long run |
|
2:20 |
|
17 |
2:20:00 |
|
|
|
|
|
Did Concord to Carlisle on
monument to 225 w/ Alice K |
3/7/2006 |
6 * (3min fast, 2 min slow) |
0:20:00 |
6*(3' on, 2' off) |
|
7.5 |
1:00:00 |
|
0:10:00 |
|
|
|
Ran 3x fresh pond loop |
3/11/2006 |
5 mile race |
0:05:00 |
5 mile race |
06:54.8 |
5 |
0:34:34 |
|
0:10:00 |
|
|
|
Ran 2x fresh pond + miniloop |
3/14/2006 |
speed work |
0:20:00 |
7*(3' on, 2' off) |
08:00.0 |
7.5 |
1:00:00 |
|
|
|
|
|
800 meter repeats on the
rail trail to lex green and back |
3/15/2006 |
easy run 30' |
|
easy xc ski and row |
00:00.0 |
|
0:10:00 |
|
|
|
|
|
warmed up and stretched |
3/16/2006 |
3*(5t, 1e) |
0:20:00 |
4*(5t, 1e) |
00:00.0 |
7 |
0:54:00 |
|
0:10:00 |
|
|
|
Tempo run on rail trail to
lex center |
3/18/2006 |
Long run easy 14 miles |
|
2 hour run |
09:43.5 |
12.34 |
2:00:00 |
|
|
|
|
|
Charles River Run: Fresh
pond to Eliot bridge to Longfellow Loop: 10 minutes of stop-time; actual pace
~9 min/mile |
3/21/2006 |
Track workout |
0:20:00 |
5*800 meters |
03:30.0 |
|
0:45:00 |
|
0:10:00 |
|
|
|
Ran on treadmill in NYC
hotel |
3/23/2006 |
tempo |
0:20:00 |
2*15t+4e |
07:15.0 |
|
0:40:00 |
|
0:20:00 |
|
|
|
Ran tempo on rail trail to
lex |
3/25/2006 |
Long run 20+ miles on course |
|
3 hours |
08:29.4 |
21.2 |
3:00:00 |
|
0:05:00 |
|
|
|
Ran from Hopkinton to BC
start of green line (felt good until last hill of heartbreak) |
3/28/2006 |
Track workout |
0:03:00 |
30 minute erg |
01:59.0 |
7500 |
0:30:00 |
|
0:05:00 |
erg |
|
|
Erged at home for x-training |
3/30/2006 |
Intervals |
0:21:00 |
4* 7t+2e |
07:15.0 |
|
0:40:00 |
|
0:15:00 |
|
|
|
Ran tempo on rail trail to
lex |
4/2/2006 |
Long run |
|
2 hour run |
09:04.6 |
13 |
1:58:00 |
|
|
|
|
|
Ran Arsenal str bridge to
sci-mu loop |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
4/17/2006 |
Marathon Day!!! |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|