2006 Training Log Spreadsheet Format Courtesy of Ray Britt
Week Date Type Distance Time Pace/Mile MPH
1 1/1 Run 2.91 0:27:30 09:27.0 6.3
2 1/2 Bike 18.60 1:00:00 03:13.5 18.6
2 1/3 Core 0:55:00
2 1/3 Run 4.00 0:35:47 08:56.8 6.7
2 1/4 Run 3.00 0:26:52 08:57.3 6.7
2 1/4 Core 0:55:00
2 1/5 Run 4.00 0:35:28 08:52.0 6.8
2 1/6 Core 1:10:00
2 1/6 Swim 0.90 0:30:00 33:20.0 1.8
2 1/8 Run 9.90 1:30:21 09:07.6 6.6
3 1/9 Core 1:10:00
3 1/9 Swim 1.20 0:36:00 30:00.0 2.0
3 1/10 Core 0:45:00
3 1/10 Run 3.75 0:32:29 08:39.7 6.9
3 1/10 Bike 19.30 1:00:00 03:06.5 19.3
3 1/11 Run 3.00 0:25:32 08:30.7 7.0
3 1/11 Core 0:10:00
3 1/12 Bike 17.80 1:00:00 03:22.2 17.8
3 1/12 Core 0:45:00
3 1/12 Run 3.75 0:32:07 08:33.9 7.0
3 1/13 Core 1:05:00
3 1/14 Run 10.00 1:33:02 09:18.2 6.4
4 1/16 Core 1:15:00
4 1/16 Swim 1.22 0:40:00 32:47.2 1.8
4 1/18 Run 3.00 0:27:00 09:00.0 6.7
4 1/18 Core 0:45:00
4 1/19 Core 0:45:00
4 1/19 Run 5.00 0:43:33 08:42.6 6.9
4 1/21 Bike 38.56 2:29:06 03:52.0 15.5
4 1/22 Run 10.00 1:27:27 08:44.7 6.9
5 1/23 Core 1:15:00
5 1/23 Swim 0.68 0:20:00 29:24.7 2.0
5 1/24 Run 6.25 0:52:43 08:26.1 7.1
5 1/25 Run 3.00 0:26:29 08:49.7 6.8
5 1/25 Core 0:40:00
5 1/26 Run 3.75 0:33:52 09:01.9 6.6
5 1/27 Core 1:10:00
5 1/27 Swim 1.20 0:33:00 27:30.0 2.2
5 1/28 Bike 38.55 2:29:31 03:52.7 15.5
6 2/1 Core 1:10:00
6 2/1 Swim 0.90 0:25:00 27:46.7 2.2
6 2/2 Core 0:35:00
6 2/2 Run 3.75 0:32:53 08:46.1 6.8
6 2/2 Bike 20.00 1:03:07 03:09.3 19.0
6 2/3 Core 1:20:00
6 2/3 Swim 1.30 0:37:40 28:58.5 2.1
6 2/4 Run 9.00 1:26:40 09:37.8 6.2
6 2/5 Bike 30.00 1:35:07 03:10.2 18.9
7 2/6 Core 1:10:00
7 2/6 Swim 1.20 0:33:30 27:55.0 2.1
7 2/7 Core 0:40:00
7 2/7 Run 5.00 0:43:40 08:44.0 6.9
7 2/8 Run 3.00 0:26:33 08:51.0 6.8
7 2/8 Core 0:55:00
7 2/8 Bike 19.00 1:00:00 03:09.5 19.0
7 2/9 Core 0:45:00
7 2/9 Run 4.66 0:41:56 08:59.9 6.7
7 2/10 Run 10.00 1:33:20 09:20.0 6.4
7 2/11 Bike 38.10 2:00:00 03:09.0 19.1
7 2/12 Core 1:30:00
8 2/13 Core 1:15:00
8 2/14 Core 0:45:00
8 2/14 Run 3.00 0:26:55 08:58.3 6.7
9 2/20 Core 1:00:00
9 2/20 Swim 1.10 0:30:00 27:16.4 2.2
9 2/21 Core 0:40:00
9 2/21 Run 3.00 0:26:43 08:54.3 6.7
9 2/22 Core 1:10:00
9 2/23 Core 0:40:00
9 2/23 Run 4.00 0:34:41 08:40.3 6.9
9 2/24 Core 1:00:00
9 2/25 Run 13.10 2:03:00 09:23.4 6.4
9 2/26 Bike 40.00 2:01:58 03:02.9 19.7
10 2/27 Core 1:10:00
10 2/28 Run 5.00 0:42:16 08:27.2 7.1
10 3/1 Run 3.00 0:26:44 08:54.7 6.7
10 3/1 Core 0:50:00
10 3/2 Core 0:40:00
10 3/2 Run 3.00 0:25:56 08:38.7 6.9
10 3/4 Bike 40.28 2:00:00 02:58.7 20.1
10 3/5 Bike 52.50 3:28:15 03:58.0 15.1
11 3/6 Core 1:05:00
11 3/7 Core 0:45:00
11 3/7 Run 4.00 0:34:48 08:42.0 6.9
11 3/8 Run 7.50 1:04:37 08:36.9 7.0
11 3/9 Core 0:45:00
11 3/9 Run 3.00 0:26:52 08:57.3 6.7
11 3/10 Core 1:30:00
11 3/11 Bike 39.00 2:23:16 03:40.4 16.3
11 3/12 Run 13.10 1:49:17 08:20.5 7.2
12 3/16 Core 0:50:00
12 3/16 Run 3.00 0:26:52 08:57.3 6.7
12 3/17 Bike 13.50 0:44:50 03:19.3 18.1
12 3/17 Core 1:00:00
13 3/21 Run 4.00 0:34:29 08:37.3 7.0
13 3/21 Core 1:00:00
13 3/22 Run 6.25 0:55:36 08:53.8 6.7
13 3/23 Core 0:50:00
13 3/23 Run 4.00 0:34:59 08:44.7 6.9
13 3/24 Swim 0.80 0:20:00 25:00.0 2.4
13 3/24 Core 1:15:00
13 3/25 Run 3.30 0:30:00 09:05.5 6.6
13 3/25 Bike 35.30 2:20:05 03:58.1 15.1
13 3/26 Swim 0.25 0:08:00 32:00.0 1.9
13 3/26 Run 11.07 1:52:07 10:07.7 5.9
13 3/26 Bike 35.30 2:15:22 03:50.1 15.6
14 3/27 Bike 12.50 0:43:01 03:26.5 17.4
14 3/28 Core 0:45:00
14 3/29 Run 6.25 0:49:11 07:52.2 7.6
14 3/30 Core 0:45:00
14 3/31 Run 3.75 0:31:06 08:17.6 7.2
14 3/31 Core 0:45:00
14 4/1 Run 12.70 1:59:57 09:26.7 6.4
14 4/2 Bike 23.30 1:44:45
15 4/3 Core 1:10:00
15 4/6 Core 0:50:00
15 4/6 Run 1.25 0:11:35 09:16.0 6.5
16 4/11 Core 1:15:00
16 4/16 Bike 32.60 1:51:25 03:25.1 17.6
17 4/17 Run 3.00 0:25:14 08:24.7 7.1
17 4/17 Core 1:05:00
17 4/18 Core 0:45:00
17 4/18 Run 3.75 0:33:09 08:50.4 6.8
17 4/18 Bike 26.33 1:30:21 03:25.9 17.5
17 4/19 Run 11.50 1:51:11 09:40.1 6.2
17 4/20 Bike 27.00 1:14:52 02:46.4 21.6
18 4/26 Run 3.00 0:27:50 09:16.7 6.5
18 4/26 Core 0:40:00
18 4/27 Core 0:45:00
18 4/27 Run 3.75 0:34:12 09:07.2 6.6
18 4/27 Bike 27.00 1:12:00 02:40.0 22.5
18 4/28 Core 1:10:00
18 4/29 Bike 32.16 2:00:11 03:44.2 16.1
19 5/1 Core 1:15:00
19 5/2 Core 0:45:00
19 5/2 Run 3.75 0:33:04 08:49.1 6.8
19 5/2 Bike 21.00 1:22:03 03:54.4 15.4
19 5/4 Run 5.00 0:43:04 08:36.8 7.0
19 5/4 Bike 35.00 1:26:23 02:28.1 24.3
19 5/5 Core 1:05:00
19 5/6 Bike 50.15 3:12:14 03:50.0 15.7
19 5/6 Run 1.94 0:16:57 08:44.2 6.9
20 5/8 Core 1:05:00
20 5/9 Core 0:10:00
20 5/9 Run 3.75 0:33:43 08:59.5 6.7
20 5/9 Bike 20.33 1:19:21 03:54.2 15.4
20 5/10 Run 10.77 1:39:34 09:14.7 6.5
20 5/11 Core 0:45:00
20 5/11 Run 3.75 0:33:59 09:03.7 6.6
20 5/12 Bike 16.00 0:50:00 03:07.5 19.2
20 5/12 Core 1:00:00
20 5/13 Bike 74.36 4:19:32 03:29.4 17.2
20 5/13 Run 2.00 0:20:05 10:02.5 6.0
21 5/15 Core 1:05:00
21 5/15 Swim 0.70 0:21:00 30:00.0 2.0
21 5/16 Core 0:45:00
21 5/16 Run 3.75 0:33:35 08:57.3 6.7
21 5/16 Bike 23.00 1:24:03 03:39.3 16.4
21 5/17 Run 10.77 1:37:40 09:04.1 6.6
21 5/18 Core 0:45:00
21 5/18 Run 3.75 0:32:20 08:37.3 7.0
21 5/19 Bike 12.40 0:41:53 03:22.7 17.8
21 5/19 Core 1:00:00
22 5/22 Core 1:00:00
22 5/22 Swim 0.62 0:17:40 28:29.7 2.1
22 5/23 Run 3.75 0:31:02 08:16.5 7.3
22 5/23 Bike 20.55 1:24:11 04:05.8 14.6
22 5/24 Run 12.02 1:52:20 09:20.7 6.4
22 5/25 Core 0:45:00
22 5/25 Run 3.75 0:34:53 09:18.1 6.5
22 5/25 Bike 31.00 1:17:16 02:29.5 24.1
22 5/27 Swim 0.33 0:07:40 23:13.9 2.6
22 5/27 Bike 17.60 0:52:19 02:58.4 20.2
22 5/27 Run 3.10 0:26:10 08:26.5 7.1
22 5/27 Bike 47.00 3:00:00 03:49.8 15.7
23 5/30 Core 1:00:00
23 5/30 Swim 0.62 0:17:40 28:29.7 2.1
23 6/1 Bike 35.00 1:25:40 02:26.9 24.5
23 6/2 Core 1:15:00
23 6/2 Swim 1.10 0:29:27 26:46.4 2.2
23 6/4 Bike 61.08 3:54:58 03:50.8 15.6
24 6/5 Core 1:10:00
24 6/5 Swim 1.20 0:36:16 30:13.3 2.0
24 6/6 Core 0:11:00
24 6/6 Run 3.75 0:32:40 08:42.7 6.9
24 6/6 Bike 15.50 1:01:00 03:56.1 15.2
24 6/7 Run 11.59 1:55:45 09:59.2 6.0
24 6/8 Core 0:45:00
24 6/8 Run 3.75 0:32:40 08:42.7 6.9
24 6/8 Bike 34.00 1:21:11 02:23.3 25.1
24 6/9 Core 1:00:00
24 6/9 Swim 1.10 0:31:59 29:04.5 2.1
24 6/10 Bike 62.00 3:40:00 03:32.9 16.9
24 6/10 Run 1.94 0:16:45 08:38.0 6.9
25 6/13 Bike 21.85 1:27:40 04:00.7 15.0
25 6/13 Run 1.95 0:16:02 08:13.3 7.3
25 6/15 Run 4.30 0:40:00 09:18.1 6.5
25 6/16 Run 3.60 0:34:00 09:26.7 6.4
26 6/21 Bike 12.00 0:36:39 03:03.2 19.6
26 6/21 Run 1.94 0:16:21 08:25.7 7.1
26 6/22 Core 0:45:00
26 6/22 Run 3.00 0:26:47 08:55.7 6.7
26 6/24 Swim 1.20 0:34:01 28:20.8 2.1
26 6/24 Bike 56.00 2:42:42 02:54.3 20.7
26 6/24 Run 13.10 2:08:35 09:48.9 6.1
26 6/25 Bike 56.00 3:20:00 03:34.3 16.8
27 6/30 Run 3.00 0:27:16 09:05.3 6.6
27 6/30 Core 1:10:00
27 7/1 Bike 64.77 4:05:07 03:47.1 15.9
28 7/3 Run 3.75 0:33:37 08:57.9 6.7
28 7/3 Core 0:45:00
28 7/4 Bike 41.50 2:45:11 03:58.8 15.1
28 7/5 Run 10.25 1:42:16 09:58.6 6.0
28 7/6 Core 0:45:00
28 7/6 Run 3.75 0:33:12 08:51.2 6.8
28 7/6 Bike 35.00 1:25:00 02:25.7 24.7
28 7/8 Bike 56.00 2:57:15 03:09.9 19.0
29 7/9 Core 1:15:00
29 7/10 Core 0:45:00
29 7/11 Run 5.00 0:45:22 09:04.4 6.6
29 7/12 Run 10.00 1:34:57 09:29.7 6.3
29 7/13 Core 0:45:00
29 7/13 Run 3.75 0:33:08 08:50.1 6.8
29 7/13 Bike 33.00 1:21:49 02:28.8 24.2
29 7/14 Core 1:30:00
29 7/15 Bike 52.33 3:22:28 03:52.1 15.5
30 7/17 Run 5.00 0:45:20 09:04.0 6.6
30 7/19 Run 10.25 1:41:56 09:56.7 6.0
30 7/20 Core 0:45:00
30 7/20 Run 3.75 0:34:17 09:08.5 6.6
30 7/20 Bike 33.00 1:21:11 02:27.6 24.4
30 7/21 Core 1:00:00
30 7/21 Swim 0.33 0:09:00 27:16.4 2.2
30 7/22 Bike 44.33 2:28:17 03:20.7 17.9
30 7/22 Core 0:30:00
31 7/25 Core 0.83 0:04:20 05:13.3 11.5
31 7/25 Bike 2.00 0:02:23 01:11.5 50.3
31 7/25 Run 1.50 0:10:36 07:04.0 8.5
31 7/25 Core 0:30:00
31 7/25 Run 0.50 0:04:15 08:30.0 7.1
31 7/26 Run 5.00 0:45:56 09:11.2 6.5
31 7/27 Core 0:45:00
31 7/27 Run 3.75 0:34:51 09:17.6 6.5
31 7/27 Bike 26.00 1:14:21 02:51.6 21.0
31 7/28 Core 0:45:00
31 7/28 Swim 0.90 0:27:00 30:00.0 2.0
31 7/29 Bike 42.00 2:13:06 03:10.1 18.9
31 7/29 Run 2.00 0:18:30 09:15.0 6.5
32 8/1 Run 5.00 0:47:31 09:30.2 6.3
32 8/1 Core 0:20:00
32 8/2 Bike 15.00 0:46:41 03:06.7 19.3
32 8/2 Run 1.25 0:11:17 09:01.6 6.6
32 8/3 Core 0:45:00
32 8/3 Run 2.50 0:22:40 09:04.0 6.6
32 8/5 Swim 0.20 0:06:00 30:00.0 2.0
32 8/5 Bike 23.00 1:29:11 03:52.7 15.5
32 8/6 Swim 1.00 0:28:34 28:34.0 2.1
32 8/6 Bike 25.00 1:07:41 02:42.4 22.2
32 8/6 Run 6.95 0:58:01 08:20.9 7.2
33 8/8 Core 0:45:00
33 8/8 Run 3.75 0:33:08 08:50.1 6.8
33 8/10 Run 5.00 0:42:30 08:30.0 7.1
33 8/10 Core 0:45:00
33 8/11 Run 3.00 0:26:56 08:58.7 6.7
33 8/11 Core 1:05:00
33 8/12 Bike 52.45 3:22:55 03:52.1 15.5
34 8/14 Run 3.00 0:26:41 08:53.7 6.7
34 8/14 Core 1:05:00
34 8/15 Core 0:45:00
34 8/15 Run 3.75 0:33:30 08:56.0 6.7
34 8/15 Core 0:40:00
34 8/16 Run 11.56 1:58:43 10:16.2 5.8
34 8/17 Run 3.00 0:27:22 09:07.3 6.6
34 8/17 Core 1:00:00
35 8/21 Run 3.00 0:27:00 09:00.0 6.7
35 8/23 Run 5.07 0:43:44 08:37.6 7.0
35 8/24 Run 4.00 0:32:59 08:14.8 7.3
35 8/25 Run 11.76 1:59:22 10:09.0 5.9
35 8/26 Bike 36.71 2:08:22 0:03:30 17.2
36 8/28 Run 3.00 0:26:29 08:49.7 6.8
36 8/28 Core 1:15:00
36 8/29 Run 5.00 0:40:25 08:05.0 7.4
36 8/31 Run 11.56 1:51:45 09:40.0 6.2
36 9/1 Core 0:25:00
36 9/1 Core 1:15:00
37 9/5 Core 0:40:00
37 9/5 Run 3.00 0:25:04 08:21.3 7.2
37 9/6 Run 15.62 2:51:30 10:58.8 5.5
37 9/7 Core 0:50:00
37 9/7 Bike 21.51 1:32:02 04:16.7 14.0
37 9/8 Run 3.00 0:26:32 08:50.7 6.8
37 9/9 Run 3.96 0:33:54 08:33.6 7.0
37 9/9 Core 1:00:00
38 9/11 Core 0:30:00
38 9/12 Run 3.75 0:32:12 08:35.2 7.0
38 9/12 Core 0:50:00
38 9/12 Core 0:40:00
38 9/13 Run 11.56 1:52:41 09:44.9 6.2
38 9/14 Core 0:45:00
38 9/14 Run 3.00 0:27:20 09:06.7 6.6
38 9/15 Core 1:15:00
38 9/16 Core 1:40:00
38 9/17 Run 13.10 1:42:52 07:51.1 7.6
39 9/18 Run 3.00 0:28:30 09:30.0 6.3
39 9/18 Core 0:30:00
39 9/19 Core 1:10:00
39 9/19 Run 3.00 0:27:44 09:14.7 6.5
39 9/20 Run 6.00 0:58:00 09:40.0 6.2
39 9/21 Core 0:40:00
39 9/21 Run 3.75 0:33:37 08:57.9 6.7
39 9/22 Core 0:45:00
39 9/23 Run 6.50 1:05:35 10:05.4 5.9
39 9/24 Core 1:30:00
40 9/25 Core 0:30:00
40 9/26 Core 1:00:00
40 9/26 Core 1:20:00
40 9/26 Run 4.00 0:32:44 08:11.0 7.3
40 9/27 Run 12.00 2:01:36 10:08.0 5.9
40 9/28 Core 0:45:00
40 9/28 Run 3.75 0:32:53 08:46.1 6.8
40 9/29 Core 0:35:00
40 9/30 Core 1:15:00
40 9/30 Run 3.00 0:27:54 09:18.0 6.5
41 10/3 Core 0:45:00
41 10/3 Run 5.00 0:45:17 09:03.4 6.6
41 10/3 Core 1:10:00
41 10/4 Run 5.00 0:44:01 08:48.2 6.8
41 10/5 Core 0:45:00
41 10/7 Core 0:30:00
42 10/9 Run 3.00 0:26:20 08:46.7 6.8
42 10/9 Core 1:00:00
42 10/10 Core 0:45:00
42 10/10 Run 5.00 0:42:52 08:34.4 7.0
42 10/11 Run 3.00 0:26:38 08:52.7 6.8
42 10/11 Core 1:00:00
42 10/12 Run 14.11 2:29:49 10:37.1 5.7
42 10/13 Core 0:35:00
43 10/16 Run 3.00 0:26:52 08:57.3 6.7
43 10/16 Core 1:05:00
43 10/17 Run 4.00 0:35:46 08:56.5 6.7
43 10/17 Core 0:40:00
43 10/18 Run 3.00 0:25:38 08:32.7 7.0
43 10/18 Core 1:00:00
43 10/19 Run 16.96 3:02:59 10:47.3 5.6
43 10/22 Bike 28.24 1:53:01 04:00.1 15.0
44 10/23 Run 3.00 0:26:46 08:55.3 6.7
44 10/23 Core 1:00:00
44 10/24 Core 0:45:00
44 10/24 Run 3.75 0:34:05 09:05.3 6.6
44 10/25 Run 3.00 0:26:16 08:45.3 6.9
44 10/25 Core 1:00:00
44 10/26 Run 12.00 1:54:31 09:32.6 6.3
44 10/27 Run 3.00 0:26:30 08:50.0 6.8
44 10/27 Core 0:24:00
45 10/31 Run 20.48 3:45:43 11:01.3 5.4
45 11/2 Run 3.00 0:26:34 08:51.3 6.8
45 11/2 Core 1:10:00
45 11/3 Run 3.00 0:25:24 08:28.0 7.1
45 11/3 Core 0:40:00
46 11/6 Run 3.00 0:26:18 08:46.0 6.8
46 11/6 Core 0:55:00
46 11/7 Run 3.75 0:32:59 08:47.7 6.8
46 11/7 Core 0:45:00
46 11/8 Run 3.00 0:27:00 09:00.0 6.7
46 11/8 Core 0:45:00
46 11/9 Core 0:45:00
46 11/9 Run 5.00 0:42:54 08:34.8 7.0
46 11/11 Bike 35.80 2:20:03 03:54.7 15.3
47 11/14 Core 0:45:00
47 11/14 Run 3.00 0:27:18 09:06.0 6.6
47 11/18 Run 2.30 0:20:00 08:41.7 6.9
47 11/19 Run 26.20 4:15:27 09:45.0 6.2
48 11/21 Core 0:45:00
48 11/21 Run 1.25 0:12:50 10:16.0 5.8
48 11/22 Run 3.00 0:27:22 09:07.3 6.6
49 11/27 Run 3.00 0:27:04 09:01.3 6.7
49 11/27 Core 1:10:00
49 11/29 Run 11.56 1:53:02 09:46.7 6.1
49 11/30 Core 0:45:00
49 11/30 Run 5.00 0:40:11 08:02.2 7.5
50 12/5 Run 3.00 0:26:11 08:43.7 6.9
50 12/5 Core 1:10:00
50 12/6 Run 12.00 1:58:51 09:54.3 6.1
50 12/10 Run 4.40 0:39:31 08:58.9 6.7
51 12/12 Run 5.00 0:40:25 08:05.0 7.4
51 12/13 Run 3.00 0:26:32 08:50.7 6.8
51 12/13 Core 1:00:00
51 12/14 Core 0:30:00
51 12/15 Run 9.30 1:25:52 09:14.0 6.5
51 12/17 Bike 25.22 2:05:25 04:58.4 12.1
52 12/21 Run 4.00 0:34:50 08:42.5 6.9
52 12/24 Bike 25.20 1:45:30 04:11.2 14.3
52 12/26 Run 4.85 0:46:15 09:32.2 6.3
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Exercise/Route/Comment HR Weight
Happy New Year. Where are my legs? 196.5
Steady Roller Ride 123
Pilates and Abdominal Class 197
Treadmill Run
Treadmill Run 197
Freeweights and Core Work
3 laps outside. Nice weather. 196.5
Freeweights and Core Work 197
Easy swim - first of 2006.
10 laps plus a bit - neighborhood
Freeweights and Core Work 197
3 x 500 Free, some 100 IM's
Pilates and Abdominal Class 196
11:03, 10:54, 10:30
1 hour on the rollers - decent legs 126
Quick treadmill run 196
Dips and Pulls
Morning roller ride 121 197.5
Yoga Class
10:57, 10:43, 10:26
Freeweights and Core Work 197.5
10 laps plus a bit - neighborhood 197
Freeweights and Core Work 197.5
4 x 500 plus kick sets
Lousy, weak, treadmill run. Exhausted. 197.5
Freeweights and Core Work
Yoga Class 196
11:13, 11:00, 11:01, 10:18
Easy Ride with Hauser - Lower Pocopson Loop 117 197
10 laps plus a bit - neighborhood 197
Freeweights and Core Work 197.5
Quick swim - 2 x 500, with kick sets
11:10, 10:51, 10:45, 10:45, 9:10 197
Treadmill Run 136 196.5
Freeweights and Core Work
11:15, 11:22, 11:15. Yuck - dead legs. Cold. 128 196
Freeweights and Core Work 195
500 TT - 7:09 main set.
Easy Ride with Hauser - Lower Pocopson Loop 121
Freeweights and Core Work 197.5
1000 TT - 14:42, 7:23-7:19 Split
Yoga Class 196
11:09, 10:54, 10:49
Little Ring Roller Spin 124
Freeweights and Core Work 196.5
4 x 500 plus kick sets
Struble Trail Run with Hillwork @ Marsh Creek
Roller Ride - 2 x 10:00 Intervals 129
Freeweights and Core Work
500, 800, 500 with kick sets
Pilates and Abdominal Class 93 196
Hot Treadmill run - negative split 153
Treadmill Run 197
Freeweights and Core Work
Little Ring Roller Spin 130
Yoga Class 197
Treadmill Run
Hilly, Hilly Lunch Run - Great Valley 196.5
Roller Ride 126
Shovel, shovel, shovel the snow 196
Freeweights and Core Work
Pilates and Abdominal Class 197
Treadmill Run 136
Freeweights and Core Work 196
1650 Free TT - 25:01
Pilates and Abdominal Class
Treadmill Run
Freeweights and Core Work 195.5
Yoga Class
Good treadmill run - 8:50, 8:40, 8:30, etc.
Freeweights and Core Work 195.5
Forbidden Drive-Ridge Ave
Roller Ride 125
Freeweights and Core Work 196
Treadmill Run 195.5
Treadmill Run 195.5
Freeweights and Core Work
Yoga Class
Treadmill Run
Roller Ride 134 195.5
Big Pocopson Loop with Bill Hauser 111
Freeweights and Core Work
Pilates and Abdominal Class 196
Treadmill Run
10:48, 10:42, 10:46, 10:50, 10:53, 10:35 196
Yoga Class 196
Treadmill Run
3,600 Meter Erg Row, Freeweights 196.5
Easy Ride with Hauser - Lower Pocopson Loop
CAESAR RODNEY HALF MARATHON
Yoga Class 196.5
Treadmill Run
Spin Class - 45 minutes 138 195.5
Freeweights and Core Work
Treadmill Run 196.5
Freeweights and Core Work
11:02, 11:07, 11:10, 11:03, 11:12. Bad Run. 197
Yoga Class
Treadmill Run
Mid-Atlantic Multisport - Swim Test
Freeweights and Core Work
Mid-Atlantic Multisport - AM Run
Mid-Atlantic Multisport - PM Ride
Mid-Atlantic Multisport - Swim Clinic
Mid-Atlantic Multisport - Long Run
Mid-Atlantic Multisport - PM Ride
10 laps on the bike at work, easy
Pilates and Abdominal Class 197.5
10:17, 10:05, 9:58, 9:41, 9:08. Good Run!
Yoga Class 195
10:44, 10:25, 9:56. 195.5
Freeweights and Core Work
BRUTAL Long Run - Niemeyer Loop
Easy, easy ride with Joe Booth
Freeweights and Core Work 197
Yoga Class 194.5
The Mother of All Bad Runs. No sleep last night
Weights. Been sick since last week - no sleep.
Easy ride on VF Path 131
10:34, 10:22, 4:17 193
Freeweights and Core Work
Pilates and Abdominal Class 195
10:54, 11:03, 11:12
Solo Tuesday Ride - Downingtown 133
Wicked Hilly Trail Run - Valley Forge
GV Crit - Dropped often, finished 5 laps down. 143 193
Weak run - three days post sickness.
Freeweights and Core Work
Yoga Class
Weak! 11:17, 11:19, 11:35
GV Crit - Just 3 laps down this week. 142
Freeweights and Core Work
Short ride - still weak.
Freeweights and Core Work 193.5
Pilates and Abdominal Class
11:15, 10:52, 10:57 195
Chester Springs Loop with Hauser 126
10:50, 10:45, 10:56, 10:31
GV Crit - 30 miles in 1:08. Made it! 148
Freeweights and Core Work 190
Chester Springs Loop with Hauser 126
Brick Run
Freeweights and Core Work 195
Abdominal Class 194.5
11:22, 11:11, 11:10
Easy Yellow Springs/VF Ride with Hauser 117
5 miles @ Wyeth, 5.77 on Matthews Road. 193.5
Yoga Class
Felt weak: 11:22, 11:22, 11:15
Spin Class - 45 minutes 142 194.5
Freeweights and Core Work
50-Mile ride with Paul Neimeyer. Right. 50? 125
Easy transition run 135
Freeweights and Core Work
Easy Swim - 500's and Kick Sets
Pilates and Abdominal Class 194
11:29, 11:15, 10:52
Chester Springs Loop
Wyeth - 46:02, Matthews - 26:23, 25:14 194
Yoga Class 194
11:06, 10:52, 10:20
Spin Class - Low HR, Dead Legs 131 193.5
Freeweights and Core Work
Freeweights and Core Work
1000M TT in the 50M - steady
11:08, 10:36, 9:17 195.5
Easy ride with Hauser - Chester Springs
Wyeth - 58:20, Matthews - 27:15, 26:20 194
Yoga Class 193
Horrid, horrid, horrid run. Weak. 11:35 laps?
GV Crit - 26 laps in 59:59.7 - Dropped at end 138
GOT THE NERVE SWIM - 500 Meters 192.5
GOT THE NERVE BIKE - 17.6 Miles
GOT THE NERVE RUN - 3.1 Miles
Post-race ride with Jefferis, Alper, Olin
Freeweights and Core Work 193.5
1000M TT in the 50M - steady
GV Crit - 30 laps in 1:09:22 138
Freeweights and Core Work
1650 in 25:20; Kicked out due to Lightning
Uber-Hilly Ride with Hauser 122
Freeweights and Core Work 193
2000M at UMLY - 17:53 / 18:23. Sloooow.
Abdominal Class 193.5
11:00, 10:59, 10:40
Easy ride with Hauser 120
OUCH. Tough Hilly Tower Run 192
Yoga Class
Funny. Same pace as Tuesday.
GV Crit - 30 laps in 1:09:48 137
Freeweights and Core Work 192
550M in 50; 1650 Yards in B Pool
Pocopson Loop with Hauser
2 laps neighboorhood post-ride
Hill ride with Hauser 193
Brick Run
Easy Run - Sante Fe (6,950 feet!)
Easy Run - Sante Fe (6,950 feet!)
12 laps in 5/5/2 segments 135
2 Laps in 1 lap transition, F-1 style runs 143
Yoga Class 190.5
3 miles easy
TUPPER LAKE TINMAN - 1.2 Mile Swim
TUPPER LAKE TINMAN - 56 Mile Bike
TUPPER LAKE TINMAN - 13.1 Mile Run
Loop of IM-USA course with TL Crew
Easy 3 miles pre-lift 191
Freeweights and Core Work
Pocopson Loop with Hauser 111
11:23, 11:11, 11:03 191.5
Freeweights and Core Work
Hill ride with Hauser 115
Weak Long Run. Legs = Oatmeal and Concrete 191
Yoga Class
11:22, 11:01, 10:48 192
GV Crit - 30 laps in 1:10:06
Indian River Bay ride - Bethany Beach 123
Freeweights and Core Work
Pilates and Abdominal Class 192
HOT: 11:11, 11:19, 11:23, 11:27. 90F
10 laps neighborhood - steamy, hot, early. 190
Yoga Class 193
11:22, 11:03, 10:43. Felt weak, hot, slow
GV Crit - 30 laps in 1:11:26 133
Freeweights and Core Work 190
Easy ride with Bill Hauser 117
99F during run - faded last mile. 191
Hot, bonk. Same route as 7/5. 190
Yoga Class 190.5
11:30, 11:16, 11:30. Today sucked. Hot. Tired.
GV Crit - 30 laps in 1:10:12 137
Freeweights and Core Work
Slow, painful, graceless 500M at UMLY
Ride to and from Dragon Boat Practice 130 191
Dragon Boat Practice
WY-TRI - 1250 Meter Erg Row 159 191
WY-TRI - 2.0 Mile Lifecycle (50 miles per hour?) 164
WY-TRI - 1.5 Mile Run (Treadmill) 169
Dragon Boat Practice
WY-TRI Run Warmup 131
Trashed legs - overheated, sore, etc. Bad day. 191.5
Yoga Class 191.5
Stupid hot out there - heat index upper 90's.
22 laps at GV in 51:13 - Heavy Rain, Thunder 133
Freeweights and Core Work 190
1500 M in UMLY Long Course
Out/Back to Art Museum - 1:05:17/1:07:49 140
Brick Run 152
95F - HOT. 11:39, 11:45, 11:52, 12:14(!) 141 190.5
Freeweights and Core Work
12 laps at work - 98F, Heat Index 109F 133 189.5
1 lap brick run 125
Yoga Class 190.5
11:32, 11:08
Easy swim in Harvey's Lake (86F water temp) 192
Easy ride with Troy around Valley Forge
WILKES BARRE TRI Swim (1.0 Miles)
WILKES BARRE TRI Bike (25.0 Miles)
WILKES BARRE TRI Run (6.95 Miles)
Pilates and Abdominal Class 190.5
11:19, 11:04, 10:44
11:11, 10:45, 10:44, 9:49
Yoga Class
Easy 3 miles pre-lift
Freeweights and Core Work 190
Pocopson Loop
11:09, 10:54, 4:30
Freeweights and Core Work
Pilates and Abdominal Class 190.5
Forgot watch - time on iPod
Dragon Boat Practice
EVIL Hill Loop from Wyeth. Wow. 189
Recovery Run - really tired 189
Freeweights and Core Work
Easy Run, Bethany Beach, DE
Pushing Stroller around Bethany West
Pushing Stroller around Bethany West
Hot, long run on Route 1 to Indian River
Easy Ride down to Maryland, inland
Pre-lift run 190
Freeweights and Core Work
11:00, 10:11, 9:56, 9:17
Same loop as 8/16, 7 minutes faster. NICE.
Erg Workout 190.5
Freeweights and Core Work
Pilates and Abdominal Class
Treadmill Run
Unreal. This was a HARD, hard day. 190
Yoga Class 187
Easy, easy, easy recovery ride with Hauser 108
11:20, 10:47, 4:24 189.5
Out and Back on West River Drive
Dragon Boat Practice
Dragon Boat Practice 192
11:16, 10:49, 10:06 192
Freeweights and Core Work
Dragon Boat Practice
8-16 Loop: 43:29, 27:46, 41:25 191
Yoga Class 189.5
Easy treadmill run
Erg Workout 190
Dragon Boat Practice
PHILADELPHIA DISTANCE RUN - PR!!!!!
Recovery Run - really tired 190
Dragon Boat Practice
Pilates and Abdominal Class
Recovery Run - Still tired.
Cruising, easy day. 190.5
Yoga Class 191.5
11:20, 11:12, 11:06
Erg Workout 190.5
Pushing Stroller around Bethany West
Paddling the Surf Kayak
Dragon Boat Practice 189.5
Freeweights and Core Work
Dragon Boat Practice
9:00, 8:30, 8:16, 6:57 (whoa).
8-16 with long start: 49:37, 29:02, 42:57 188
Yoga Class 190.5
11:25, 10:59, 10:21. Legs felt really blocked.
Erg Test and Workout - Hit 400 meters!!! 190
Dragon Boat Practice - Retested at 447!! 190
Easy run post-practice
Pilates and Abdominal Class 190
Legs felt sore(?) - 11:26, 11:16, 11:22, 11:12
Dragon Boat Practice
Bad run - bonked. 11:25, 10:56, 10:50, 10:48
Yoga Class 187.5
Philadelphia Dragon Boat Festival - Wyeth Wins!
Easy 3 miles pre-lift
Freeweights and Core Work
Pilates and Abdominal Class 189.5
11:04, 10:37, 10:44, 10:26
Easy treadmill run
Freeweights and Core Work
Hauser 14-mile loop. Gorgeous Day! 190
Erg Workout
Easy 3 miles pre-lift 188.5
Freeweights and Core Work
Treadmill Run 190.5
Pilates and Abdominal Class
Snappy, short, pre-lift run. Felt good.
Freeweights and Core Work
Ugly, thy name is Yellow Springs Road. 189.5
Easy ride with Bill Hauser
Treadmill Run 190.5
Freeweights and Core Work
Pilates and Abdominal Class
WINDY, cold! 11:23, 11:20, 11:22 190
WINDY. 11:07, 10:51, 4:17 190.5
Freeweights and Core Work
9/27 Loop: COLD! 47:03, 27:14, 40:13 190.5
Treadmill Run 191.5
Erg Workout
First attempt at this loop since 2003. It hurt me. 190
Easy run post-class
Weight and Pilates Class
Treadmill Run 191
Erg Workout
11:03, 10:58, 4:16
Freeweights and Core Work
10:58, 10:58, 11:03 191
Yoga Class
Treadmill Run 192.5
Freeweights and Core Work
Pilates and Abdominal Class 190.5
10:40, 10:30, 10:53, 10:50
Easy ride with Hauser on Camp Loop 116 189
Yoga Class 189.5
Easy treadmill run
Easy run with Karen around neighborhood. 188.5
PHILADELPHIA MARATHON - My 10th!
Yoga Class 191
Easy run around Wyeth Loop
Treadmill Run 191
Pre-lift run 190.5
Freeweights and Core Work
44:29, 28:21, 40:11 193
Pilates and Abdominal Class 192
Not too bad - 4 laps, no splits (timed w/iPod).
Treadmill Run 191.5
Freeweights and Core Work
9/27 Loop - Cold, windy. 48:22, 28:42, 41:46 191
London, Ohio Rail Trail Run
10:25, 10:14, 10:08, 9:37
Treadmill Run 191.5
Freeweights and Core Work
Dragon Boat Erg (5,000M)
43:20, 4:32, 37:34 - New PR for Return
The Hilliest Damn Ride I've done in 2007. 192
Treadmill Run 190.5
Slow, easy, hilly ride with Hauser.
5 laps, pushing stroller with sleeping baby
1:00:00
Weekly Time 2006 Weekly Distance
Sum of Time Type Sum of Distance Type
Week Swim Bike Run Core Grand Total Week Swim Bike Run Grand Total
1 0:27:30 0:27:30 1 2.9 2.9
2 0:30:00 1:00:00 3:08:28 3:00:00 7:38:28 2 0.9 18.6 20.9 40.4
3 0:36:00 2:00:00 3:03:10 3:55:00 9:34:10 3 1.2 37.1 20.5 58.8
4 0:40:00 2:29:06 2:38:00 2:45:00 8:32:06 4 1.2 38.6 18.0 57.8
5 0:53:00 2:29:31 1:53:04 3:05:00 8:20:35 5 1.9 38.6 13.0 53.4
6 1:02:40 2:38:14 1:59:33 3:05:00 8:45:27 6 2.2 50.0 12.8 65.0
7 0:33:30 3:00:00 3:25:29 5:00:00 11:58:59 7 1.2 57.1 22.7 81.0
8 0:26:55 2:00:00 2:26:55 8 3.0 3.0
9 0:30:00 2:01:58 3:04:24 4:30:00 10:06:22 9 1.1 40.0 20.1 61.2
10 5:28:15 1:34:56 2:40:00 9:43:11 10 92.8 11.0 103.8
11 2:23:16 3:55:34 4:05:00 10:23:50 11 39.0 27.6 66.6
12 0:44:50 0:26:52 1:50:00 3:01:42 12 13.5 3.0 16.5
13 0:28:00 4:35:27 4:27:11 3:05:00 12:35:38 13 1.1 70.6 28.6 100.3
14 2:27:46 3:20:14 2:15:00 8:03:00 14 35.8 22.7 58.5
15 0:11:35 2:00:00 2:11:35 15 1.3 1.3
16 1:51:25 1:15:00 3:06:25 16 32.6 32.6
17 2:45:13 2:49:34 1:50:00 7:24:47 17 53.3 18.3 71.6
18 3:12:11 1:02:02 2:35:00 6:49:13 18 59.2 6.8 65.9
19 6:00:40 1:33:05 3:05:00 10:38:45 19 106.2 10.7 116.8
20 6:28:53 3:07:21 3:00:00 12:36:14 20 110.7 20.3 131.0
21 0:21:00 2:05:56 2:43:35 3:35:00 8:45:31 21 0.7 35.4 18.3 54.4
22 0:25:20 6:33:46 3:24:25 1:45:00 12:08:31 22 1.0 116.2 22.6 139.7
23 0:47:07 5:20:38 2:15:00 8:22:45 23 1.7 96.1 97.8
24 1:08:15 6:02:11 3:17:50 3:06:00 13:34:16 24 2.3 111.5 21.0 134.8
25 1:27:40 1:30:02 2:57:42 25 21.9 9.9 31.7
26 0:34:01 6:39:21 2:51:43 0:45:00 10:50:05 26 1.2 124.0 18.0 143.2
27 4:05:07 0:27:16 1:10:00 5:42:23 27 64.8 3.0 67.8
28 7:07:26 2:49:05 1:30:00 11:26:31 28 132.5 17.8 150.3
29 4:44:17 2:53:27 4:15:00 11:52:44 29 85.3 18.8 104.1
30 0:09:00 3:49:28 3:01:33 2:15:00 9:15:01 30 0.3 77.3 19.0 96.7
31 0:27:00 3:29:50 1:54:08 2:04:20 7:55:18 31 0.9 70.0 12.8 83.7
32 0:34:34 3:23:33 2:19:29 1:05:00 7:22:36 32 1.2 63.0 15.7 79.9
33 3:22:55 1:42:34 2:35:00 7:40:29 33 52.5 11.8 64.2
34 3:26:16 3:30:00 6:56:16 34 21.3 21.3
35 2:08:22 3:43:05 5:51:27 35 36.7 23.8 60.5
36 2:58:39 2:55:00 5:53:39 36 19.6 19.6
37 1:32:02 4:17:00 2:30:00 8:19:02 37 21.5 25.6 47.1
38 4:35:05 5:40:00 10:15:05 38 31.4 31.4
39 3:33:26 4:35:00 8:08:26 39 22.3 22.3
40 3:35:07 5:25:00 9:00:07 40 22.8 22.8
41 1:29:18 3:10:00 4:39:18 41 10.0 10.0
42 4:05:39 3:20:00 7:25:39 42 25.1 25.1
43 1:53:01 4:31:15 2:45:00 9:09:16 43 28.2 27.0 55.2
44 3:48:08 3:09:00 6:57:08 44 24.8 24.8
45 4:37:41 1:50:00 6:27:41 45 26.5 26.5
46 2:20:03 2:09:11 3:10:00 7:39:14 46 35.8 14.8 50.6
47 5:02:45 0:45:00 5:47:45 47 31.5 31.5
48 0:40:12 0:45:00 1:25:12 48 4.3 4.3
49 3:00:17 1:55:00 4:55:17 49 19.6 19.6
50 3:04:33 1:10:00 4:14:33 50 19.4 19.4
51 2:05:25 2:32:49 1:30:00 6:08:14 51 25.2 17.3 42.5
52 1:45:30 1:21:05 3:06:35 52 25.2 8.9 34.1
Grand Total 9:39:27 121:33:16 134:01:35 129:24:20 394:38:38 Grand Total 20.1 2,116.6 868.1 3,004.7
0:00:00
2:24:00
4:48:00
7:12:00
9:36:00
12:00:00
14:24:00
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
2006 Training Totals
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
Run
Bike
Core
Swim