|
Date
|
Miles
|
Ave.
Pace
|
Peak Average
HR
per mile
(bpm)
|
Peak
%MHR
of 199 bpm
|
Temp/
Humidity
|
Course/Notes
|
lb.
body
weight
|
| 1/1 |
rest |
|
|
|
|
|
|
| 1/2 |
5 |
9:50 |
156 |
78% |
64º/50% |
tm
1% incline |
|
| 1/3 |
5 |
9:50 |
157 |
79% |
64º/50% |
tm
1% incline |
|
| 1/4 |
rest |
|
|
|
|
|
|
| 1/5 |
rest |
|
|
|
|
|
|
| 1/6 |
rest |
|
|
|
|
|
|
| 1/7 |
7.16 |
9:35 |
154 |
77% |
45º/43% |
bike
trail |
|
| week
total> |
17.16 |
|
|
|
|
| wt.
|
| 1/8 |
30:00 |
|
129 |
65% |
64º
|
stationary
bike | 176.6
|
1/9
|
7.16
|
10:19
|
151
|
76%
|
39º/45%
|
bike trail
|
|
1/10
|
rest
|
|
|
|
|
|
|
1/11
|
5
|
10:37
|
137
|
69%
|
30º/38%
|
bike trail
|
|
1/12
|
8.76
|
10:21
|
144
|
72%
|
39º/50%
|
bike trail
|
|
1/13
|
rest
|
|
|
|
|
|
|
1/14
|
5.2
|
10:13
|
138
|
69%
|
34º/81%
|
bike trail
|
|
week total>
|
26.12 (ytd 43.18) bike: 30 minutes
|
|
1/15
|
35:00
|
|
137
|
69%
|
64º/93%
|
stationary bike
|
|
1/16
|
5
|
10:31
|
142
|
71%
|
66º/48%
|
tm (1% incline)
|
|
1/17
|
rest
|
|
|
|
|
|
|
1/18
|
5
|
10:22
|
142
|
71%
|
66º/45%
|
tm (1% incline)
|
|
1/19
|
5
|
10:29
|
142
|
71%
|
66º/69%
|
tm (1% incline) m 1-3 w/Nike Frees
|
|
1/20
|
10
|
10:54
|
147
|
74%
|
66º/35%
|
tm (1% incline) 14 hills 2%-5%
|
|
1/21
|
4
|
10:40
|
138
|
69%
|
66º/33%
|
tm (1% incline) m 1 w/Nike Frees
|
|
week total>
|
29.00 (ytd 72.18) bike: 35 minutes
|
|
1/22
|
40:00
|
|
136
|
68%
|
66º/40%
|
stationary bike |
|
1/23
|
6
|
10:18
|
146
|
73%
|
66º/45%
|
tm (1%) 5 hills 2miles in Nike Frees
|
|
1/24 am
|
5
|
11:09
|
130
|
65%
|
66º/45%
|
tm (1 % incline)
|
|
1/24 pm
|
30:00
|
4:06
|
130
|
65%
|
66º/45%
|
stationary bike (7.33 bike miles)
|
|
1/25
|
5
|
11:09
|
131
|
66%
|
66º/38%
|
tm (1% incline) all 5 in Nike Frees
|
|
1/26
|
rest
|
|
|
|
|
|
|
1/27
|
5
|
11:10
|
131
|
66%
|
66º/45%
|
tm (1% incline)
|
|
1/28
|
11
|
10:45
|
148
|
74%
|
66º/45%
|
tm (1% incline) 14 hills 2%-5% |
|
week total>
|
32.00 (ytd 104.18) bike: 70 minutes
|
|
1/29
|
50:00
|
3:55
|
137
|
69%
|
68º/25%
|
stationary bike (12.74 miles)
|
|
1/30
|
5
|
11:14
|
131
|
66%
|
68º/32%
|
tm (1% incline) all 5 in nike frees
|
|
1/31
|
rest
|
|
|
|
|
|
|
2/1
|
5
|
11:06
|
141
|
71%
|
68º/65%
|
tm (1%)
|
|
2/2am
|
4
|
11:06
|
----
|
-----
|
68º/69%
|
tm (1% with 4 hills) 4 in Nike Frees
|
|
2/2pm
|
30:00
|
4:12
|
130
|
65%
|
66º/81%
|
stationary bike (7.14 miles)
|
|
2/3
|
rest
|
|
|
|
|
|
|
2/4
|
1
|
--
|
--
|
--
|
19º
|
warm-up for Super 5k
|
|
2/4
|
3.1
|
7:20
|
--
|
--
|
19º
|
Super 5k (22:45...8:00, 7:12, 6:45, :43)
|
|
week total>
|
18.1 (122.28) bike: 80 minutes
|
|
2/5
|
rest
|
|
|
|
|
|
|
2/6
|
6
|
11:06
|
143
|
72%
|
66º/29%
|
tm (1 %) all 6 in Nike Frees
|
|
2/7
|
6.1
|
10:29
|
173
|
87%
|
66º/23%
|
tm LT hills 8x.25m 4% @8:34 170-180bpm
|
|
2/8
|
60:00
|
4:07 |
137
|
69%
|
66º/29%
|
stationary bike (14.58 miles)
|
|
2/9
|
5
|
10:56
|
141
|
71%
|
66º/59%
|
tm (1%) Nike Frees
|
|
2/10
|
2.1
|
10:54
|
--
|
--
|
66º/40%
|
tm (1%) with strides at 7:53 pace
|
|
2/11
|
12
|
11:06
|
151
|
76%
|
66º/27%
|
tm(1%) 16 hills 2-5%
|
|
week total>
|
31.2 (153.48) bike: 60 minutes
|
|
2/12
|
65:00
|
4:03
|
129
|
65%
|
66º/38%
|
stationary bike (16.07 miles)
|
|
2/13
|
2
|
10:17
|
142
|
71%
|
66º/40%
|
tm 1% warm-up. Nike Frees
|
|
2/13
|
3
|
7:35
|
180
|
90%
|
66º/40%
|
LT run tm 1% Nike Frees
|
|
2/14
|
rest
|
|
|
|
|
|
|
2/15
|
rest
|
|
|
|
|
|
|
2/16
|
4.1
|
11:00
|
137
|
69%
|
|
Arcadia Park LA, California nike frees
|
|
2/17
|
rest
|
|
|
|
|
|
|
2/18
|
4.1
|
11:00
|
137
|
69%
|
|
Arcadia Park LA, California nike frees
|
|
week total>
|
13.2 (162.58) bike: 65 Minutes
|
|
2/19
|
rest
|
|
|
|
|
|
|
2/20
|
4.5
|
10:30
|
180
|
90%
|
|
Fartlek Arcadia Park LA, CA nike frees
|
|
2/21
|
rest
|
|
|
|
|
|
|
2/22
|
5
|
8:55
|
191
|
96%
|
66º/61%
|
tm (1%) vo2max intervals
|
|
2/23
|
30 minutes
|
3:34
|
171
|
86%
|
66º/45%
|
stationary bike fartlek 8.05 miles
|
|
2/24
|
rest
|
|
|
|
|
|
|
2/25
|
2
|
10:53
|
132
|
66%
|
66º/33%
|
warm-up (nike frees)
|
|
2/25
|
4
|
7:38
|
181
|
91%
|
66º/33%
|
Lactate threshold (LT) run (nikefrees)
|
|
| week total> |
15.5 (177.58) bike : 30 minutes
|
|
2/26
|
80 minutes
|
3:57
|
137
|
69%
|
66º/83%
|
stationary bike (20.25 miles)
|
|
2/27
|
5
|
11:06
|
137
|
69%
|
66º/50%
|
tm (1 %) Nike Frees
|
|
2/28
|
3.1
|
11:06
|
--
|
--
|
--
|
tm (1%) Nike Frees
|
|
3/1
|
5.1
|
11:06
|
133
|
67%
|
66º/26%
|
tm (1%) Nike frees
|
|
3/1
|
20 minutes
|
4:07
|
136
|
68%
|
66º/26%
|
stationary bike 5.1 miles
|
|
3/2
|
5.3
|
6:40
|
188
|
94%
|
66º/87%
|
tm (1%) vO2max int. 4x.5m 187-189bpm
|
|
3/3
|
rest
|
|
|
|
|
|
|
3/4
|
45 minutes
|
3:55
|
131
|
66%
|
66º/43%
|
stat. bike (11.5 miles) followed by 7m run
|
|
3/4
|
7.1
|
11:06
|
142
|
71%
|
66º/43%
|
tm (1%) nike frees
|
|
week total>
|
25.6 (203.18) bike: 145 minutes
| wt.
|
3/5
|
3.1
|
11:06
|
128
|
64%
|
66º/39%
|
tm (1%) frees
| 180.5
|
3/6
|
85 minutes
|
3:56
|
136
|
68%
|
66º/22%
|
stationary bike (21.6 miles)
|
|
3/7
|
5
|
11:06
|
135
|
68%
|
66º/28%
|
tm (1% incline) Nfrees
| 182.0
|
3/8 am
|
5
|
10:56
|
132
|
66%
|
66º/30%
|
tm (1%) nfrees
|
|
3/8 pm
|
25 minutes
|
4:06
|
124
|
62%
|
66º/30%
|
stationary bike (6.1 miles)
|
|
3/9 am
|
8
|
10:48
|
139
|
70%
|
66º/35%
|
tm (1% w/ 3 hills @3%) nfrees
|
|
3/9 pm
|
45 minutes
|
3:58
|
129
|
65%
|
66º/53%
|
stationary bike (11.33 miles)
|
|
3/10
|
rest
|
|
|
|
|
|
|
3/11
|
5
|
9:40
|
150
|
75%
|
52º/44%
|
bike trail (nikefrees)
|
|
| week total> |
26.1 (229.28) bike: 155 minutes
| wt.
|
3/12
|
3
|
10:57
|
157
|
79%
|
66º/29%
|
warm-up 2miles/cooldown 1mile
|
|
3/12
|
4
|
7:43
|
182
|
91%
|
66º/29%
|
lactate threshold 179-182 bpm (tm 1%)
|
|
3/13
|
3.1
|
10:54
|
137
|
69%
|
68º/71%
|
tm (1%) nikefrees
|
|
3/14
|
90 minutes
|
3:55
|
138
|
69%
|
68º/40%
|
stationary bike (23.02 miles)
|
|
3/15
|
5
|
11:01
|
143
|
72%
|
68º/76%
|
tm (1%) nfrees
|
|
3/16
|
5.2
|
10:37
|
134
|
67%
|
68º/69%
|
tm (1%) nfrees
| 177.0
|
3/17
|
rest
|
|
|
|
|
|
|
3/18
|
2
|
11:16
|
122
|
61%
|
68º/40%
|
warm-up for MAF test
|
|
3/18
|
5 maf test
|
9:53
|
141
|
71%
|
68º/40% |
Maf test decay mi1-5 10.48%
|
|
3/18
|
2
|
10:55
|
142
|
71%
|
68º/40% |
one .6m hill @4.0% nfrees 9m total
|
|
| week total> |
29.3 miles (258.58) bike: 90 minutes
| wt.
|
3/19
|
3.1
|
10:54
|
130
|
65%
|
68º/33%
|
tm 1% incline nfrees
|
|
3/20
|
96 minutes
|
3:50
|
138
|
69%
|
66º/38%
|
stationary bike (25.03 miles)
| 176.4
|
3/21 am
|
2
|
11:33
|
132
|
66%
|
66º/29%
|
warm-up
|
|
3/21 am
|
4.25
|
7:52
|
182
|
91%
|
66º/29%
|
lactate threshold 179-182 bpm (tm 1%)
|
|
3/21 am
|
.75
|
10:52
|
157
|
79%
|
66º/29%
|
tm 1% (total miles for run: 7)
|
|
3/21 pm
|
26 minutes
|
4:24
|
125
|
63%
|
68º/64%
|
stationary bike (5.9 miles)
|
|
3/22
|
5.1
|
10:42
|
135
|
68%
|
66º/40%
|
tm 1% nfrees
|
|
3/23
|
rest
|
|
|
|
|
| 174.0
|
3/24
|
40 minutes
|
4:00
|
134
|
67%
|
66º/54%
|
stationary bike (10.0 miles)
|
|
3/25
|
7
|
8:48
|
188
|
94%
|
68º/45%
|
tm1% vo2max int. 5x.5m peak:192bpm | wt.
|
| week total> |
22.2 miles (280.78) bike: 162 minutes
|
|
3/26
|
3.1
|
10:42
|
134
|
67%
|
66º/40%
|
tm (1%)
|
|
3/27
|
35 minutes
|
4:07
|
129
|
65%
|
66º/35%
|
stationary bike (8.50 miles)
|
|
3/28
|
5
|
9:57
|
148
|
74%
|
59º/40%
|
bike trail
| 174.8
|
3/29
|
5
|
9:40
|
148
|
74%
|
48º/19%
|
bike trail
| 174.6
|
3/30
|
5
|
9:45
|
148
|
74%
|
61º/16%
|
bike trail
|
|
3/31
|
rest
|
|
|
|
|
|
|
4/1
|
2
|
10:30
|
--
|
--
|
55º
|
warm-up for Giunta 5k
|
|
4/1
|
3.105
|
6:52
|
190
|
95%
|
55º
|
Giunta 5k(21:19) 61st/753, 11/116 (40-49)
|
|
| week total> |
23.2 miles (303.98) bike 35 minutes
| wt.
|
4/2
|
rest
|
|
|
|
|
|
|
4/3
|
30 minutes
|
4:25
|
129
|
65%
|
|
stationary bike (6.8 miles)
|
|
4/4
|
5
|
10:31
|
142
|
71%
|
66º/35%
|
tm (1%) nfree
|
|
4/5
|
rest
|
|
|
|
|
| 174.4
|
4/6
|
rest
|
|
|
|
|
|
|
4/7
|
5
|
10:22
|
141
|
71%
|
66º/40%
|
tm (1%)
|
|
4/8
|
7.1
|
8:23
|
184
|
92%
|
66º/33%
|
tm1% vo2max int. 6x.5m peak:191 bpm
|
|
| week total> |
17.1 miles (321.08) bike : 30 minutes
| wt.
|
4/9
|
rest
|
|
|
|
|
|
|
4/10
|
50 minutes
|
4:03
|
136
|
68%
|
66º/50%
|
stationary bike (12.33 miles)
|
|
4/11
|
7.66
|
9:57
|
161
|
81%
|
50º/30%
|
bike trail
| 174.2
|
4/12
|
4.21
|
10:15
|
139
|
70%
|
66º/45%
|
tm (1%)
|
|
4/13
|
6.25
|
10:28
|
158
|
79%
|
66º/70%
|
tm 17 hills @4.0%
|
|
4/14
|
4.25
|
10:09
|
139
|
70%
|
66º/45%
|
tm (1%)
|
|
4/15
|
9.19
|
9:30
|
162
|
81%
|
66º/93%
|
tm (1%) 12 hills 2-4%
|
|
| week total> |
31.56 (352.64) bike: 50 minutes
|
|
4/16
|
55 minutes
|
4:16
|
130
|
65%
|
66º/90%
|
stationary bike (12.8 miles)
|
|
4/17
|
4.18
|
10:27
|
146
|
73%
|
66º/90%
|
tm (1%)
|
|
4/18
|
8.39
|
10:00
|
197
|
99%
|
66º/73%
|
tm(1%) performed Conconi LT test
|
|
4/19
|
4.40
|
9:50
|
142
|
71%
|
50º/45%
|
bike trail
|
|
4/20
|
10.6
|
10:25
|
149
|
75%
|
55º/26%
|
bike trail
|
|
4/21
|
rest
|
|
|
|
|
|
|
4/22
|
rest
|
|
|
|
|
got married!
|
|
| week total> |
27.57 (390.21) bike 55 minutes
|
|
4/23
|
rest
|
|
|
|
|
|
|
4/24
|
8.23
|
10:51
|
150
|
75%
|
73º/29%
|
bike trail
|
|
4/25
|
4.14
|
10:44
|
131
|
66%
|
57º/33%
|
bike trail
|
|
4/26
|
4.45
|
9:38
|
140
|
70%
|
66º/34%
|
tm (1% incline)
|
|
4/27
|
12
|
9:50
|
160
|
80%
|
68º/94%
|
tm (1%) 9 hills
|
|
4/28
|
rest
|
|
|
|
|
|
|
4/29
|
4.42
|
10:57
|
126
|
63%
|
61º/55%
|
bike trail
|
|
|