| Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
Weekly
Total |
- 1
- Type: Strength / Stretch / Side Stepper (2 hours)
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-
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- 2
- Type: Run (Tempo)
- Loc:Grapevine,TX
- Dist: 6.0 mi (1w/u, 5@8:30-8:45/mi)
- Avg/Max Pace:8:36/7:07/mi
- Avg/Max HR:156/168 bpm
- Avg/Max Cadence:90/94 bpm
- Shoes:Saucony Kinvara
- Weather:54°F-55°F,54%h, W:NNW 18-20 mph, overcast
- Route Info
- Blog Entry
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- 3
- Type: Strength / Stretch / Side Stepper
Notes: Rainy Day
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- 4
- Type: Run (Regular)
- Loc:Grapevine,TX
- Dist: 6.0 mi (1 w/u, 5@9:00-9:15/mi)
- Avg/Max Pace:9:12/mi (T)
- Avg/Max HR: 143/161 bpm
- Shoes:Nike Free
- Weather:50°F-53°F,54-45%h, W:N 14-17 mph, clear
- Route Info
- Notes: Strength / Stretch / SS (PM)
|
- 5
- Type: Cycle
- Loc:Southlake,TX
- Dist:26.3 mi
- Avg/Max Pace:13.6/28.6 mph
- Avg/Max HR:129/210 bpm
- Avg/Max Cadence:70/226 rpm
- Weather:47°F-54°F,51-37%h, W:NNW 6-9 mph, clear
- Route Info
- Notes:
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- 6
- Off (KP)
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- 7
- Type: Run (Long, Trail)
- Loc:Westlake,TX
- Dist:8.0 mi (1w/u,
7@9:30/mi)
- Avg/Max Pace:9:17/7:24/mi
- Shoes:VFF Bikila
- Weather:42°F-49°F,70-64%h, W:SSE 5-8 mph, clear
- Route Info
- Blog Entry
- Notes:
Strength / Stretch / SS (PM) |
*20.0r
*26.3c |
- 8
- Type: Strength / Stretch / Side Stepper (2 hours)
Notes: 3 days rest for SP/KP
|
- 9
- Type: Strength / Stretch / Side Stepper (2 hours)
Notes: SP/KP rest day 2
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-
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- 10
- Type: Strength / Stretch / Side Stepper (2 hours)
Notes: SP/KP Rest Day 3, 9 AM INT
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- 11
- Type: Run (Long)
- Loc:Grapevine,TX
- Dist: 8.0 mi (1w/u,
7@9:30-9:47/mi)
- Avg/Max Pace:9:29/7:44 / mi
- Avg/Max HR:165/220 bpm
- Avg/Max Cadence90/92 spm
- Shoes:Saucony Kinvara
- Weather: 66-70°F, 88-100% hum., Wind: SSE 8-12mph, overcast, drizzle
- Route Info
- Blog Entry
- Notes: overheated / S/S (PM)
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|
- 12
- Type: Indoor Spinervals
(1 hour)
Strength / Stretch / Side Stepper (2 hours)
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- 13
- Type: Run (Hilly Tempo)
- Loc:Southlake,TX
- Dist:6.0 mi (1 w/u, 5@8:30-8:45/mi)
- Avg/Max Pace:8:45/7:07/mi
- Avg/Max HR:156/197 bpm
- Avg/Max Cadence:90/94 spm
- Shoes:Saucony Kinvara
- Weather:48°F-49°F,66%-65%h, NNW 16-17 mph, partly cloudy
- Route Info
- Notes: RPT
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|
- 14
- Type: Cycle
- Loc:Southlake,TX
- Dist: 21 mi
- Avg/Max Pace:12.5/28.3 mph
- Avg/Max HR:102/139 bpm
- Avg/Max Cadence:69/181 rpm
- Weather:43°F-53°F,89%-69%h, Wind:Calm, partly cloudy
- Route Info
- Notes: FSF? or PT?
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|
*14.0r
*32c |
- 15
- Type: Strength / Stretch / Side Stepper (2 hours)
|
- 16
-
- Notes: RS
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- 17
- Type: Run (Tempo to Regular)
- Loc:Grapevine,TX
- Dist:6.0 mi @9:00-9:15/mi
- Avg/Max Pace:8:58/7:00/mi
- Avg/Max HR:168/228 bpm
- Avg/Max Cadence:90/92 spm
- Shoes:Saucony Kinvara
- Weather:55°F-59°F,62%-55%hum, Wind:S17-18, gusts 25 mph
- Route Info
- Notes: LA or OH after 3 miles, LHADP PM
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- 18
- Type: Cycle
- Loc:Southlake,TX
- Dist: 25.6 mi
- Avg/Max Pace:13.6/27.7 mph
- Avg/Max HR:181/230 bpm?
- Avg/Max Cadence:69/110 rpm
- Weather:45°F-50°F,73%-62%hum, Wind:NNW 7-12 mph, partly cloudy
- Route Info
- Notes: Cold! HR High?
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- 19
- Type: Run (Long)
- Loc:Southlake,TX
- Dist: 9.07 mi (1w/u,
8@9-9:30/mi)
- Avg/Max Pace:9:23/7:13/mi
- Avg/Max HR:204/253 bpm
- Avg/Max Cadence:89/93 spm
- Shoes:Saucony Kinvara
- Weather:46°F-53°F,87%-68%hum, Wind:S 12-14 mph, clear
- Route Info
- Notes:
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- 20
- Type: Cycle
- Loc:Southlake,TX
- Dist: 22 mi
- Avg/Max Pace:14.1/30.1 mph
- Avg/Max HR:140/229 bpm
- Avg/Max Cadence:71/115 rpm
- Weather:57F-62°F,87%-77%h, S 13-18 mph, Gusts to 24 mph, partly cloudy
- Route Info
- Notes:
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- 21
- Type: Run (Tempo)
- Loc:Keller,TX
- Dist: 6.0 mi (1 w/u, 5@8:30-8:45/mi
- Avg/Max Pace:9:06/7:05/mi
- Avg/Max HR:183/243 bpm
- Avg/Max Cadence:N/A
- Shoes:Newton Trainers
- Weather:69-73°F,84-73% hum,Wind:S 15-17 mph, Gusts to 26, partly cloudy
- Route Info
- Notes: OH/F after 3 mi, warm/windy
|
*21.0r
*47.6c |
- 22
- Type: Strength / Stretch / Side Stepper (2 hours)
|
- 23
- Type: Run (Regular)
- Loc:Keller,TX
- Dist: 6.0 mi @9:00-9:15/mi
- Avg/Max Pace:9:07/mi
- Avg/Max HR:189/250 bpm
- Avg/Max Cadence:N/A
- Shoes:Newton Trainers
- Weather:55-60°F,69-60% hum,Wind:WNW 3-6 mph, clear
- Route Info
- Notes:
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- 24
- Off
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- 25
- Type: Race (FW Turkey Trot 10K)
- Loc:Fort Worth, TX
- Dist: 6.31
- Avg/Max Pace:8:30/mi
- Avg/Max HR:193/235 bpm
- Avg/Max Cadence:N/A
- Shoes:Newton Trainers
- Weather:44°F-42°F, 100%-73% hum, Wind: NNW 21-23 mph, Gusts 28, occasional light rain, overcast
- Route Info
- Blog Entry
|
- 26
- Type: Strength / Stretch / Side Stepper (2 hours)
|
- 27
- Type: Cycle
- Loc:
- Dist: 24 mi
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
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- 28
- Type: Run (Long)
- Loc:
- Dist: 10.0 mi (1w/u,
9@9:30-9:47/mi)
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
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|
*21.0r
*24c |
- 29
- Type: Strength / Stretch / Side Stepper (2 hours)
|
- 30
- Type: Run (Tempo)
- Loc:
- Dist: 6.0 mi (1 w/u, 5@8:30-8:45/mi)
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
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|
- 1
- Type: Cycle
- Loc:
- Dist: 24 mi
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
|
- 2
- Type: Run (Regular)
- Loc:
- Dist: 6.0 mi @9:00-9:15/mi
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
|
- 3
- Type: Strength / Stretch / Side Stepper (2 hours)
|
- 4
- Type: Cycle
- Loc:
- Dist: 24 mi
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Weather:
- Route Info
- Notes:
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- 5
- Type: Run (Long)
- Loc:
- Dist: 11.0 mi (1w/u,
10@9:30 -9:47/mi)
- Avg/Max Pace
- Avg/Max HR:
- Avg/Max Cadence:
- Shoes:
- Weather:
- Route Info
- Notes:
-
|
*23.0r
*48c |
