| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
- 26
-
|
- 27
- Type: Run
- Loc: Keller
- Dist: 6 mi
- Avg/Max Pace: 9:33/7:36/mi
- Avg/Max Cadence: ?/?
- Avg/Max HR: 143/168 bpm
- Weather: ?
- Route Info
- Notes:
|
- 28
- Type: Swim
- Loc: SL, Keller,TX (6:55 AM)
- Dist: 1600m
- Avg/Max Pace: N/A
- Avg/Max Cadence: N/A
- Avg/Max HR: N/A
- Weather: N/A
- Route Info
- Notes:
|
- 29
- travel
|
- 30
- travel
|
- 1
- Type: Race: St. George Marathon
- Loc: St. George, UT
- Dist: 26.2 mi
- Avg/Max Pace: 14.1/34.2 mph
- Avg/Max Cadence: N/A
- Avg/Max HR: N/A
- Weather: Hot (84 degrees at end)
- Route Info
- Notes: Heat Illness
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-
|
- 2
- travel
|
32.2r
1600m s |
- 3
Home from trip - exhausted!
-
|
4
Back to work - check engine light staying on all the time. Jeep running rough. |
- 5
Notes: Dr. Appt at lunchtime - st.pr.
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|
- 6
- Type: Easy Run
- Loc: Southlake
- Dist: 5.5 mi
- Avg/Max Pace: N/A
- Av/Max Cadence: 88/92 spm
- Avg/Max HR: 126/153 bpm
- Weather: ?
- Shoes: Saucony Kinvara 2
- Route Info
- Notes: Wow! Still fatigued and sore. Really slow!
Busy, Busy week at work!!!!!
|
- 7
- Type: Spinervals (5min w/u, 9x(3min@80+rpm w/ 1:30 RI)
- Loc: Southlake
- Dist: 10 mi
- Avg/Max Pace: N/A
- Avg/Max Cadence: 69/92 spm
- Avg/Max HR: 97/113 bpm
- Weather:N/A
- Route Info
- Notes:
- Type: Strength / Stretch
- Loc: Southlake
- Time: 0:30:0
- Notes: abs, biceps, triceps
|
- 8
- Type: Tempo Run (1 mi w/u, 7@pace)
- Loc: Grapevine
- Dist: 8 mi
- Avg/Max Pace: 8:57/7:22 /mi
- Av/Max Cadence: 82/95 spm
- Avg/Max HR: 149/164 bpm
- Weather:72-73F, 76-81%h, W:SSE 15mph, G:24mph
- Shoes:Saucony Kinvara 2
- Route Info
- Notes: Great Run! Have not run this well since before sfx in 2009.
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-
|
- 9
- Type: Swim
- Loc: Keller
- Dist: 1600m (64 laps)
- Time:0:50:26
-
- Workout Info
- Notes: Swim cap came off, goggles leaked, garmin wrist strap broke!
- Type: Indoor Cycle (Rain)
- Loc: Home (Google map of normal route)
- Dist: 26.62 mi
- Avg/Max Pace: 14.4/34.1 mph
-
- Av/Max Cadence: ?
- Avg/Max HR: 94/119 bpm
- Weather:N/A
- Route Info
- Notes: Rain! Used indoor trainer w/ google map
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-
-
-
-
|
13.5r
1600m s
36.6ic |
- 10
-
-
-
-
|
- 11
- Type: Run
- Loc: Keller
- Dist: 8 mi
- Avg/Max Pace: 10:08/8:23/mi
- Avg/Max Cadence: ?/?
- Avg/Max HR: 145/161 bpm
- Weather: ?
- Shoes:Brooks PureFlow
- Route Info
- Notes: Slow - couldn't keep pace up - left hip adductor pain later in day - right knee pain - geez - it's always something!
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-
-
-
|
- 12
- Type: Swim
- Loc: Keller
- Dist: 1600m (64 laps)
-
- Workout Info
- Notes: right shoulder issue, cp issue
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|
- 13
- Type: Indoor Cycle w/ Google Maps
- Route: SL/WL/TC neighborhoods
- Dist: 12.15 mi
- Time: 0:54:00
- Avg/Max Pace: 13.5 mph
-
- Avg/Max HR: ?/? bpm
-
-
- Notes:
-
-
|
- 14
- Type: Indoor Cycle w/ Google Maps
- Route: Durango to Pagosa Springs
- Dist: 14 mi (of 63 mi route)
- Time: 1:10:00
- Avg/Max Pace: 12 mph (stopped to adjust seat)
-
- Avg/Max HR: ?/? bpm
-
-
- Notes: Really tired - went to bed at 7:30 PM - stress!
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-
-
|
- 15
- Type: Run
- Loc: Grapevine
- Dist: 8 mi
- Avg/Max Pace: 9:37/7:49/mi
- Avg/Max Cadence: ?/?
- Avg/Max HR: 151/167 bpm
- Weather: 60-62F, 67%-69%h,
0 Wind
- Shoes:Brooke PureFlow
- Route Info
- Notes: Could not focus - time slow today. rkp, lhap
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-
-
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-
|
- 16
-
- Type: Cycle
- Loc: S/L, Keller, W/L, TC
- Dist: 31.82 mi
- Avg/Max Pace: 13.6/30.5 mph
- Avg/Max Cadence: ?/?
- Avg/Max HR: 114/152 bpm
- Weather: ?
- Route Info
- Notes:
-
-
-
-
-
-
-
|
16r
1600m s
26ic
31.8c |
- 17
- Type: Swim
- Loc: Keller
- Dist: 1600m (64 laps)
-
- Workout Info
- Notes:
-
-
|
- 18
- Type: Run
- Loc: Southlake
- Dist: 8 mi
- Avg/Max Pace: 9:27/7:56/mi
- Avg/Max Cadence: ?/?
- Avg/Max HR: 138/164 bpm
- Weather: ?
- Shoes:Saucony Kinvara 2
- Route Info
- Notes: Cool Weather - 46F
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-
-
-
|
- 19
Functional Strength Training - 1 hour - Goddard Orthopedics and Sports Therapy
Really tired and not feeling well this week. Heart rate elevated - not running well.
-
|
- 20
- Type: Run
- Loc: Southlake
- Dist: 8 mi
- Avg/Max Pace: 9:29/7:53/mi
- Avg/Max Cadence: ?/?
- Avg/Max HR: 147/165 bpm
- Weather:Cool
- Shoes:Saucony Kinvara 2
- Route Info
- Notes:
-
|
- 21
Doctor's Appt - then work
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|
- 22
- Type: Run
- Loc: Southlake
- Dist: 8 mi
- Avg/Max Pace: 10:25/8:23/mi
- Avg/Max Cadence: 89/95 spm
- Avg/Max HR: 149/169 bpm
- Weather: 63-64F,87% hum, Wind: S9 mph
- Shoes: Saucony Kinvara 2
- Route Info
-
Notes: Heat Illness! Last 4 miles awful!
On Call - ran near home. |
- 23
- Type: Swim
- Loc: Keller
- Dist: 1600m (64 laps)
- Time:0:49:55
-
- Workout Info
- Notes: goggles not fitting right.
- Type: Indoor Cycle (Proform)
- Loc: Home (Durango to Pagosa Springs)
- Dist: 25 mi
- Avg/Max Pace: 13.9/41.5 mph
-
-
- Avg/Max HR: 88/128 bpm
- Weather:N/A
- Route Info
-
Notes: Lots of sleeping this weekend. Really tired. |
24r
1600ms
31.8c |
| 24 |
- 25
- Type: Run
- Loc: Keller
- Dist: 8 mi
- Avg/Max Pace: 9:39/7:32/mi
- Avg/Max Cadence: 90/94 spm
- Avg/Max HR: 140/166 bpm
- Weather: 67-65F,75%-73%h,W: S 9 mph
- Shoes:Saucony Kinvara 2
- Route Info
- Notes: Working hard, but can't move fast! RKP
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-
-
-
-
-
|
- 26
Functional Strength Training
(RKP)
-
-
|
- 27
- Type: Run (Hilly Tempo)
- Loc: Keller (Bear Creek)
- Dist: 8 mi
- Avg/Max Pace: 9:12/7:36/mi
- Avg/Max Cadence:?
- Avg/Max HR: 138/163 bpm
- Weather:Cool!
- Shoes: Brooks PureFlow
- Route Info
- Notes: Good Run!
|
- 28
-
|
- 29
- Type: Run
- Loc: Grapevine
- Dist: 10 mi
- Avg/Max Pace: 9:06/7:15/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 148/164 bpm
- Weather: 38-44F,Wind: calm
- Shoes: Brooks PureFlow
- Route Info
-
-
|
- 30
- Type: Swim
- Loc: Keller
- Dist: 1600m (64 laps)
- Time:0:53:16
-
- Workout Info
- Notes: goggles kept leaking. Kept stopping to adjust.
- Type: Cycling
- Loc: S/L, Keller, Roanoke, TC, TX
- Dist: 27.35 mi
- Avg/Max Pace: 14.2/30.9 mph
-
-
- Avg/Max HR: 109/142 bpm
- Weather:N/A
- Route Info
- Notes: RKP almost gone! Prev. shoe issue? Overpronating with Kinvaras?
-
|
26r
1600ms
27c |
| 31 |
- 1
- Type: Run (Hilly Tempo)
- Loc: Southlake (4:45 AM)
- Dist: 8 mi (3 mi easy + 5@pace)
- Avg/Max Pace: 9:14/7:44/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 143/161 bpm
- Weather: 60-59F,60%-64%h,W: S 13 mph
- Shoes: Brooks PureFlow
- Route Info
|
2
- Type: Indoor Cycle (Proform)
- Loc: Home (Marble Canyon)
- Dist: 10.1 mi
- Avg/Max Pace: 8.65 mph
-
-
- Avg/Max HR: 74/76 bpm
- Weather:N/A
- Route Info
-
Notes: 9.5% incline |
- 3
- Type: Run (Hilly Tempo)
- Loc: Keller - Bear Creek (5 AM)
- Dist: 8 mi (1 w/u + 7@pace)
- Avg/Max Pace: 9:07/7:44/mi
- Avg/Max Cadence: ?
- Avg/Max HR: 142/165 bpm
- Weather: Cold
- Shoes: Brooks PureFlow
- Route Info
- Notes: Great Run - Cold weather great for my running. Knee pain going away. Shoes or FST?
|
4
Dr. Appt (can't get heart rate up for 3-4 days) |
5 |
6
- Type: Indoor Cycle (Proform)
- Loc: Home (TDF Stage 4 Quimperle)
- Dist: 22 mi
- Avg/Max Pace: 14.1/39.3 mph
-
-
- Avg/Max HR: 93/105 bpm
- Weather:N/A
- Route Info
-
Notes: 9.5% incline |
16r
32ic
1 hr fst |
