Legend race old shoes
new shoes flats workout
Date Activity Time (minutes) Intense?
4/18/2004 run 50
4/19/2004 off
4/20/2004 run 60
4/21/2004 yoga basics
4/22/2004 run 55
4/23/2004 off
4/24/2004 run 60
Week 4 225
4/25/2004 bike + yoga L1 60
4/26/2004 run 50
4/27/2004 yoga L1
4/28/2004 run 55
4/29/2004 off
4/30/2004 run 80 yes
5/1/2004 yoga L1
Week 3 185 1
5/2/2004 run 60
5/3/2004 off
5/4/2004 run + yoga L1 60 yes
5/5/2004 run 45
5/6/2004 yoga L1
5/7/2004 run 50
5/8/2004 run 90 yes
Week 5 305 2
5/9/2004 off
5/10/2004 run + yoga L1 35
5/11/2004 run 58
5/12/2004 bike 60
5/13/2004 run + yoga L1 45
5/14/2004 run 58
5/15/2004 off
Week 4 196
5/16/2004 run + yoga basics 90 yes
5/17/2004 run 40
5/18/2004 bike + yoga L1 65
5/19/2004 run 60
5/20/2004 run 42
5/21/2004 yoga L1
5/22/2004 run 62 yes
Week 5 294 2
5/23/2004 run 31
5/24/2004 run + yoga basics 88 yes
5/25/2004 yoga L1
5/26/2004 run 61.5
5/27/2004 run + yoga L1 45
5/28/2004 bike 65
5/29/2004 run + yoga basics 72 yes
Week 5 297.5 2
5/30/2004 run 50.5
5/31/2004 run 87.33 yes
6/1/2004 off
6/2/2004 off
6/3/2004 run 51.33
6/4/2004 run 57.5
6/5/2004 run 89.33 yes
Week 5 335.99 2
6/6/2004 off
6/7/2004 run 46.5
6/8/2004 run 61.5 yes
6/9/2004 off
6/10/2004 run 40.17
6/11/2004 run 52
6/12/2004 soccer
Week 4 200.17 1
6/13/2004 run 78.75 yes
6/14/2004 off
6/15/2004 run 51.08
6/16/2004 off
6/17/2004 run 72 71.17
6/18/2004 run 73 58.5
6/19/2004 off 74 70
Week 4 348.83
6/20/2004 run 64.17
6/21/2004 off 66.67
6/22/2004 run 49.83 38
6/23/2004 run 85 398.34
6/24/2004 run 35.67
6/25/2004 off
6/26/2004 run 61.33
Week 5 296 2
6/27/2004 off
6/28/2004 run 65.42 yes
6/29/2004 off
6/30/2004 run 94 yes
7/1/2004 bike 120
7/2/2004 run 52
7/3/2004 run 60
Week 4 271.42 2
7/4/2004 run 29.5
7/5/2004 run 78.5 yes
7/6/2004 bike 90
7/7/2004 off
7/8/2004 off
7/9/2004 off
7/10/2004 run 59
Week 3 167 1
7/11/2004 run 100 yes
7/12/2004 run 49.33
7/13/2004 off
7/14/2004 run 55.5 yes
7/15/2004 run 59.5
7/16/2004 off
7/17/2004 off
Week 4 264.33 2
7/18/2004 run 104.5 yes
7/19/2004 run + yoga L1 43.5
7/20/2004 run 55 yes
7/21/2004 bike + yoga L1 120
7/22/2004 run 38
7/23/2004 run 50 yes
7/24/2004 run + bike 55
Week 6 346 3
7/25/2004 run 107 yes
7/26/2004 yoga L1
7/27/2004 run 69.67
7/28/2004 bike + yoga L1 90
7/29/2004 run 58.5 yes
7/30/2004 run 54
7/31/2004 off
Week 4 289.17 2
8/1/2004 off
8/2/2004 run 86.58 yes
8/3/2004 run 57.5
8/4/2004 run 61 yes
8/5/2004 off
8/6/2004 run 62
8/7/2004 run 64.5
Week 5 331.58 2
8/8/2004 run 101.75 yes
8/9/2004 off
8/10/2004 run 41.33
8/11/2004 run 51.67 yes
8/12/2004 run 67
8/13/2004 run 37.67
8/14/2004 run 64
Week 6 363.42 2
8/15/2004 run 135 yes
8/16/2004 off
8/17/2004 run 51
8/18/2004 run 56 yes
8/19/2004 run 65
8/20/2004 off
8/21/2004 run 65
Week 5 372 2
8/22/2004 run 114.5 yes
8/23/2004 run 29.5
8/24/2004 run 60 yes
8/25/2004 run 49
8/26/2004 yoga L1
8/27/2004 run 62.5
8/28/2004 run 67.5
Week 6 383 2
8/29/2004 run 116.5 yes
8/30/2004 off
8/31/2004 run 57
9/1/2004 run 62.4 yes
9/2/2004 run + yoga L2 79
9/3/2004 run 50
9/4/2004 bike 50
Week 5 364.9 2
9/5/2004 run 47 yes
9/6/2004 run 72.5
9/7/2004 run 49.5
9/8/2004 run 43.5
9/9/2004 yoga L2
9/10/2004 off
9/11/2004 run 55 yes
Week 5 267.5 2
9/12/2004 off
9/13/2004 run 60
9/14/2004 run 64 yes
9/15/2004 run + bike 37
9/16/2004 run + yoga L2 64.67 yes
9/17/2004 off
9/18/2004 run 53.5
Week 5 279.17 2
9/19/2004 run 115.25 yes
9/20/2004 run 50
9/21/2004 run 66
9/22/2004 off
9/23/2004 run + yoga L2 31.5
9/24/2004 run 65 yes
9/25/2004 run 94.33
Week 6 422.08 2
9/26/2004 off
9/27/2004 run 35
9/28/2004 off
9/29/2004 run 68 yes
9/30/2004 yoga L2
10/1/2004 off
10/2/2004 run 65 yes
Week 3 168 2
10/3/2004 run 68
10/4/2004 off
10/5/2004 run 60 yes
10/6/2004 off
10/7/2004 yoga L2
10/8/2004 run 40
10/9/2004 run 56
Week 4 224 1
10/10/2004 run 113.17 yes
10/11/2004 off
10/12/2004 run 65 yes
10/13/2004 run 52.5
10/14/2004 run 73.17 yes
10/15/2004 run 40.83
10/16/2004 off
Week 5 344.67 3
10/17/2004 run 81.5
10/18/2004 run 54.5
10/19/2004 run 65 yes
10/20/2004 off
10/21/2004 run + yoga L2 63.5 yes
10/22/2004 run 46
10/23/2004 run 65
Week 6 375.5 2
10/24/2004 run 121.33 yes
10/25/2004 off
10/26/2004 run 65 yes
10/27/2004 run 56.5
10/28/2004 run + yoga L2 38.08
10/29/2004 run 38
10/30/2004 run 50 yes
Week 6 368.91 3
10/31/2004 run 114.75 yes
11/1/2004 soccer
11/2/2004 run 65 yes
11/3/2004 off
11/4/2004 off
11/5/2004 off
11/6/2004 off
Week 2 179.75 2
11/7/2004 off
11/8/2004 off
11/9/2004 off
11/10/2004 off
11/11/2004 yoga L2
11/12/2004 run 48
11/13/2004 run 75 yes
Week 2 123 1
11/14/2004 run 68.5
11/15/2004 soccer
11/16/2004 run 60 yes
11/17/2004 run 74.08
11/18/2004 run 45.67
11/19/2004 off
11/20/2004 run 70 yes
Week 5 318.25 2
11/21/2004 run 122.5 yes
11/22/2004 soccer
11/23/2004 run 68.42 yes
11/24/2004 run 54
11/25/2004 run 52
11/26/2004 off
11/27/2004 run 60 yes
Week 5 356.92 3
11/28/2004 off
11/29/2004 run 45.67
11/30/2004 off
12/1/2004 run 68.5 yes
12/2/2004 run + yoga L2 60.5
12/3/2004 run 56.5
12/4/2004 run 60 yes
Week 5 291.17 2
12/5/2004 run 111 yes
12/6/2004 soccer
12/7/2004 run 65 yes
12/8/2004 run 47.25
12/9/2004 run 65
12/10/2004 off
12/11/2004 run 63.33
Week 5 351.58 2
12/12/2004 off
12/13/2004 run 68
12/14/2004 run 70 yes
12/15/2004 run 125 yes
12/16/2004 yoga basics
12/17/2004 run 53
12/18/2004 run 60 yes
Week 5 376 3
12/19/2004 run + bike 25
12/20/2004 off
12/21/2004 off
12/22/2004 run 62
12/23/2004 yoga L1
12/24/2004 off
12/25/2004 run yes
Week 3 1
12/26/2004 run
12/27/2004 run + yoga L1
12/28/2004 run yes
12/29/2004 yoga L1
12/30/2004 run yes
12/31/2004 run 66.67
1/1/2005 run + yoga L1 38
Week 6 104.67 2
1/2/2005 run 70 yes
1/3/2005 yoga L1
1/4/2005 run 63 yes
1/5/2005 run 44
1/6/2005 run 75
1/7/2005 yoga L1
1/8/2005 run 60.5
Week 5 312.5 2
1/9/2005 run 58
1/10/2005 run 113 yes
1/11/2005 run 51
1/12/2005 run 69.17 yes
1/13/2005 off
1/14/2005 run 86
1/15/2005 run 41.75
Week 6 418.92 2
1/16/2005 off
1/17/2005 run 92.67 yes
1/18/2005 run 57.33
1/19/2005 off
1/20/2005 run 69.33 yes
1/21/2005 run 56.17
1/22/2005 run + yoga 74.33 yes
Week 5 349.83 3
1/23/2005 run 89.67 yes
1/24/2005 run 42
1/25/2005 run 55 yes
1/26/2005 off
1/27/2005 run 72.5
1/28/2005 run 50.5 yes
1/29/2005 run 48
Week 6 357.67 3
1/30/2005 run 118.75 yes
1/31/2005 run 46.3
2/1/2005 run 82.33 yes
2/2/2005 run 61.35
2/3/2005 off
2/4/2005 run 95 yes
2/5/2005 run 47.08
Week 6 450.81 3
2/6/2005 run 119.05 yes
2/7/2005 run 50.83
2/8/2005 run 82
2/9/2005 run 67.25 yes
2/10/2005 off
2/11/2005 run 105 yes
2/12/2005 yoga + run 51.4
Week 6 475.53 3
2/13/2005 off
2/14/2005 run 74.75
2/15/2005 run 88 yes
2/16/2005 run 62.33
2/17/2005 run 58
2/18/2005 off
2/19/2005 run 63.61666667
Week 5 346.6966667 1
2/20/2005 run 114.77 yes
2/21/2005 run 37.25
2/22/2005 run 65.17
2/23/2005 run 70.67
2/24/2005 off
2/25/2005 run 27.5
2/26/2005 run 95.5 yes
Week 6 410.86 2
2/27/2005 run 64.93
2/28/2005 off
3/1/2005 run 73 yes
3/2/2005 run 69.3
3/3/2005 off
3/4/2005 off
3/5/2005 run 72 yes
Week 4 279.23 2
3/6/2005 off
3/7/2005 run + soccer 59.67
3/8/2005 off
3/9/2005 run 60.83
3/10/2005 off
3/11/2005 off
3/12/2005 run 69.5
Week 3 190 0
3/13/2005 run 53.25
3/14/2005 run 116.33 yes
3/15/2005 off
3/16/2005 run 78.83
3/17/2005 run 40
3/18/2005 off
3/19/2005 run 71 yes
Week 5 359.41 2
3/20/2005 run 60.5
3/21/2005 run + soccer 62.67
3/22/2005 run 41
3/23/2005 off
3/24/2005 run 63.5
3/25/2005 walk 30
3/26/2005 run 74
Week 5 331.67 0
3/27/2005 off
3/28/2005 run 68.5
3/29/2005 run 60 yes
3/30/2005 run 79.25
3/31/2005 run 42.25
4/1/2005 run 92 yes
4/2/2005 run 50
Week 6 392 2
4/3/2005 off
4/4/2005 run 121.6 yes
4/5/2005 run 41
4/6/2005 off
4/7/2005 run + soccer 65 yes
4/8/2005 run 68.5
4/9/2005 run 58 yes
Week 5 354.1 3
4/10/2005 run 67.75
4/11/2005 run and soccer 45
4/12/2005 off
4/13/2005 run 87.75 yes
4/14/2005 run 63
4/15/2005 off
4/16/2005 off
Week 4 263.5
4/17/2005 off
4/18/2005 off
4/19/2005 off
4/20/2005 off
4/21/2005 off
4/22/2005 run 63.17
4/23/2005 off
Week 1 63.17
4/24/2005 run 64
4/25/2005 run 67.25
4/26/2005 run 28.1
4/27/2005 off
4/28/2005 run 88 yes
4/29/2005 off
4/30/2005 off
Week 4 247.35 1
5/1/2005 run 49.5
5/2/2005 run 64.34
5/3/2005 off
5/4/2005 run 90.75 yes
5/5/2005 run 45.36666667
5/6/2005 run 60.78333333 yes
5/7/2005 off
Week 5 310.74 2
5/8/2005 run 93.67 yes
5/9/2005 run 48.5
5/10/2005 off
5/11/2005 run 64.5
5/12/2005 run 67.83
5/13/2005 off
5/14/2005 run 89.95 yes
Week 5 364.45 2
5/15/2005 run 66
5/16/2005 run 48.5
5/17/2005 hike 42
5/18/2005 soccer 50 yes
5/19/2005 off
5/20/2005 run 71.07
5/21/2005 run 64.5
Week 6 342.07 1
5/22/2005 off
5/23/2005 run 59.55
5/24/2005 run 123.93 yes
5/25/2005 run 56.5
5/26/2005 run 46.25
5/27/2005 run 45.75
5/28/2005 run 96.13 yes
Week 6 428.11 2
5/29/2005 off
5/30/2005 run 71.25
5/31/2005 run 41.57
6/1/2005 off
6/2/2005 run 55.27
6/3/2005 off:Travel to Mozambique
6/4/2005 off:Travel to Mozambique
Week 168.09
6/5/2005 run 29.75
6/6/2005 off
6/7/2005 run 49
6/8/2005 off
6/9/2005 run 62.5
6/10/2005 run 47.43
6/11/2005 off
Week 188.68
6/12/2005 run 62.57
6/13/2005 off
6/14/2005 run 47.75
6/15/2005 run 39.35
6/16/2005 off
6/17/2005 run 40
6/18/2005 run 62.75
Week 252.42
6/19/2005 run 117.75 yes
6/20/2005 off
6/21/2005 run 52.75
6/22/2005 off
6/23/2005 off
6/24/2005 run 49.5
6/25/2005 run 62.45
Week 282.45
6/26/2005 run 122 yes
6/27/2005 off
6/28/2005 run 58.25
6/29/2005 run 53
6/30/2005 off
7/1/2005 run 49.5
7/2/2005 run 30.83
Week 313.58
7/3/2005 off
7/4/2005 run 90.83
7/5/2005 run 49.1
7/6/2005 run 57.08
7/7/2005 off
7/8/2005 run 59.16
7/9/2005 run 55
Week 311.17
7/10/2005 run 57.75
7/11/2005 run 46.66
7/12/2005 off
7/13/2005 off
7/14/2005 run 114
7/15/2005 run 47.75
7/16/2005 off
Week 266.16
7/17/2005 run 64.25
7/18/2005 run 53.5
7/19/2005 off
7/20/2005 run 47.75
7/21/2005 run 61
7/22/2005 run 57.6
7/23/2005 off
Week 284.1
7/24/2005 off
7/25/2005 run 68.75
7/26/2005 run 59.2
7/27/2005 run 52
7/28/2005 run 59.5
7/29/2005 run 38
7/30/2005 off
Week 277.45
7/31/2005 run 86.75
8/1/2005 run 53.75
8/2/2005 off
8/3/2005 off
8/4/2005 run 57
8/5/2005 run 56
8/6/2005 run 40.83
Week 294.33
8/7/2005 off
8/8/2005 off
8/9/2005 run 60.1
8/10/2005 run 61
8/11/2005 run 46.5
8/12/2005 off
8/13/2005 run 54
Week 221.6
8/14/2005 run 75.3
8/15/2005 run 57.55
8/16/2005 run 46.25
8/17/2005 run 38
8/18/2005 run 60.16 yes
8/19/2005 off
8/20/2005 run 67.45
Week 344.71
8/21/2005 run 64.5
8/22/2005 mountain hiking 15 miles
8/23/2005 off
8/24/2005 run 64.25
8/25/2005 run 56.45
8/26/2005 run 60.45
8/27/2005 run 117.25 yes
Week 362.9 1
8/28/2005 off
8/29/2005 run 65
8/30/2005 run 45.13
8/31/2005 run 58.5
9/1/2005 off
9/2/2005 run 90 yes
9/3/2005 run 61.5
Week 320.13 1
9/4/2005 run 119.33 yes
9/5/2005 run 55.5
9/6/2005 off
9/7/2005 run 96 yes
9/8/2005 run 65
9/9/2005 run 57
9/10/2005 run 44.25
Week 437.08 2
9/11/2005 run 118.2 yes
9/12/2005 yoga
9/13/2005 run 43
9/14/2005 run 90 yes
9/15/2005 run 62
9/16/2005 run 63.75
9/17/2005 off
Week 376.95
9/18/2005 run 126.35 yes
9/19/2005 yoga + bike
9/20/2005 run 68.33
9/21/2005 run 52.25
9/22/2005 run 65
9/23/2005 run 47.75
9/24/2005 run 66.33
Week 426.01
9/25/2005 off
9/26/2005 yoga
9/27/2005 run 52.83
9/28/2005 run 108 yes
9/29/2005 run 51.33
9/30/2005 run 59.33
10/1/2005 off
Week 271.49
10/2/2005 run 83.3
10/3/2005 yoga
10/4/2005 off
10/5/2005 run 45.16
10/6/2005 run 47.83
10/7/2005 walk 24
10/8/2005 run 27
Week 227.29
10/9/2005 Chicago marathon 160 yes
10/10/2005 off
10/11/2005 off
10/12/2005 run 49
10/13/2005 run 56.75
10/14/2005 off
10/15/2005 off
Week 265.75
10/16/2005 run 73.33
10/17/2005 yoga
10/18/2005 run 51.33
10/19/2005 run 65.13
10/20/2005 off
10/21/2005 run 67.33
10/22/2005 run 65
Week 322.12
10/23/2005 off
10/24/2005 yoga
10/25/2005 run 77.5
10/26/2005 off
10/27/2005 run 62
10/28/2005 run 63.33
10/29/2005 run 55
Week 257.83
10/31/2005 run 40.5
11/1/2005
11/2/2005
11/3/2005
11/4/2005
11/5/2005
11/6/2005
Week 40.5
11/7/2005
11/8/2005
11/9/2005
11/10/2005
11/11/2005
11/12/2005 run 50.19
11/13/2005
Week 50.19
11/14/2005 yoga
11/15/2005 run 69
11/16/2005 run 73
11/17/2005 run 41.75
11/18/2005 run 66.75
11/19/2005 run 48.5
11/20/2005 off
Week 5 299
11/21/2005 yoga
11/22/2005 run 42.25
11/23/2005 run 63
11/24/2005 run 56 yes
11/25/2005 run 66.4
11/26/2005 run 127.33 yes
11/27/2005 run 36.66
Week 6 391.64 2
11/28/2005 yoga
11/29/2005 run 47
11/30/2005 off
12/1/2005 run 71.33
12/2/2005 run 72.66
12/3/2005 run 49.8
12/4/2005 run 117 yes
Week 5 357.79 1
12/5/2005 yoga
12/6/2005 run 65.33
12/7/2005 run 62.5
12/8/2005 run 35.25
12/9/2005 off
12/10/2005 run 78.33 yes
12/11/2005 off
Week 5 241.41 1
12/12/2005 off
12/13/2005 run 86.33
12/14/2005 run 50.25
12/15/2005 run 66 yes
12/16/2005 run 53.75
12/17/2005 off
12/18/2005 run 72.16
Week 5 328.49 1
12/19/2005 off
12/20/2005 run 70.5
12/21/2005 run 122.93 yes
12/22/2005 run 39
12/23/2005 run 57.83
12/24/2005 off
12/25/2005 run 64 yes
Week 5 354.26 2
12/26/2005 run 65.25
12/27/2005 run 46.25
12/28/2005 run 73.25
12/29/2005 off
12/30/2005 run 58
12/31/2005 run 121.5 yes
1/1/2006 run 44.5
Week 6 408.75 1
1/2/2006 run 57.13 yes
1/3/2006 run 65
1/4/2006 run 55.5
1/5/2006 off
1/6/2006 off
1/7/2006 run 62.35
1/8/2006 run 122
Week 361.98
1/9/2006 yoga + run 45.6
1/10/2006 off
1/11/2006 run 49
1/12/2006 off
1/13/2006 run 69.33 yes
1/14/2006 run 68.33
1/15/2006 run 65.33 yes
Week 5 297.59 2
1/16/2006 run + yoga 50
1/17/2006 run 73
1/18/2006 soccer 40
1/19/2006 run 55 yes
1/20/2006 off
1/21/2006 run 67.35
1/22/2006 run 98.75 yes
Week 6 384.1 2
1/23/2006 yoga
1/24/2006 soccer 50
1/25/2006 run 50
1/26/2006 off
1/27/2006 off
1/28/2006 run 64.5
1/29/2006 off
Week 164.5
1/30/2006 off
1/31/2006 run 59.3
2/1/2006 off
2/2/2006 run 80.55
2/3/2006 run 79.6
2/4/2006 run 45.75
2/5/2006 off
Week 4 265.2 0
2/6/2006 run 65.1
2/7/2006 run 57.66
2/8/2006 run 48.16
2/9/2006 run 66 yes
2/10/2006 run+yoga 66
2/11/2006 off
2/12/2006 off
Week 5 302.92 1
2/13/2006 run 73
2/14/2006 run 58
2/15/2006 off
2/16/2006 run 60 yes
2/17/2006 off
2/18/2006 run 72.5
2/19/2006 run 119 yes
Week 5 382.5 2
2/20/2006 yoga
2/21/2006 run 47.6
2/22/2006 run 50.5
2/23/2006 run 67.75
2/24/2006 run 67.66 yes
2/25/2006 off
2/26/2006 run 78.25
Week 5 311.76 1
2/27/2006 yoga + run 45.5
2/28/2006 off
3/1/2006 run 86.16
3/2/2006 run 55 yes
3/3/2006 run 46
3/4/2006 run 58.66
3/5/2006 run 121.66 yes
Week 6 412.98 2
3/6/2006 off
3/7/2006 run 63
3/8/2006
3/9/2006 run 65
3/10/2006 run 52.5
3/11/2006 yoga
3/12/2006 run 69.75 yes
Week 4 250.25 1
3/13/2006 off
3/14/2006 run 65.5
3/15/2006 off
3/16/2006 run 63.5
3/17/2006 run 52.5
3/18/2006 off
3/19/2006 race 80
Week 261.5
3/20/2006 yoga
3/21/2006 off
3/22/2006 run 63.83
3/23/2006 run 72.5
3/24/2006 run 56.25
3/25/2006 off
3/26/2006 off
Week 192.58
3/27/2006 off
3/28/2006 off
3/29/2006 run 59
3/30/2006 run 56.75
3/31/2006 run 64
4/1/2006 off
4/2/2006 run 115.75 yes
Week 295.5
4/3/2006 yoga
4/4/2006 off
4/5/2006 run 61.6
4/6/2006 run 63
4/7/2006 off
4/8/2006 off
4/9/2006 off
Week 124.6
4/10/2006 run 54.75 yes
4/11/2006 run 63.8
4/12/2006 off
4/13/2006 off
4/14/2006 run 64.5
4/15/2006 run 64.5
4/16/2006 off
Week 4 247.55 1
4/17/2006 off
4/18/2006 run 43
4/19/2006 off
4/20/2006 run 69
4/21/2006 run 84.3 yes
4/22/2006 off
4/23/2006 run 108.3
Week 4 304.6 1
4/24/2006 run 46.67
4/25/2006 off
4/26/2006 off
4/27/2006 run 66.5
4/28/2006 run 44.67 yes
4/29/2006 run + basketball 71.5
4/30/2006 off
Week 5 229.34 1
5/1/2006 run 67.5
5/2/2006 run 53
5/3/2006 run 74
5/4/2006 off
5/5/2006 run 46.5
5/6/2006 frisbee, run 60
5/7/2006 off
Week 5 301
5/8/2006 run 61
5/9/2006 run 53.25
5/10/2006 run 58.16
5/11/2006 off
5/12/2006 run 89 1
5/13/2006 run 56.75
5/14/2006 off
Week 318.16
5/15/2006 run 81.33 1
5/16/2006 run 66.16
5/17/2006 hiking 20
5/18/2006 run 53.16
5/19/2006 run 66.08
5/20/2006 run 59.33
5/21/2006 run 67.66 1
Week 6 413.72 2
5/22/2006 run 53.08
5/23/2006 off
5/24/2006 soccer 45
5/25/2006 run 58.5
5/26/2006 off
5/27/2006 run 67.33
5/28/2006 off
Week 223.91
5/29/2006 run 126.5 yes
5/30/2006 run 50.9
5/31/2006 off
6/1/2006 run 71.4
6/2/2006 run 54.75
6/3/2006 run 69.4
6/4/2006 68.3 yes
Week 441.25 2
6/5/2006 run + soccer 60
6/6/2006 off
6/7/2006 soccer 60
6/8/2006 run 65.33
6/9/2006 run 54.3
6/10/2006 run 107.08 yes
6/11/2006 run 29
Week 375.71
6/12/2006 soccer 45
6/13/2006 run 65.3
6/14/2006 soccer 60
6/15/2006 off
6/16/2006 off
6/17/2006 off
6/18/2006 off
Week 170.3
6/19/2006 off
6/20/2006 off
6/21/2006 off
6/22/2006 run 56.66
6/23/2006 run 59.5
6/24/2006 run 70.5
6/25/2006 walk 15
Week 201.66
6/26/2006 run 62
6/27/2006 run 63.5
6/28/2006 walk 30
6/29/2006 run 90.16
6/30/2006 off
7/1/2006 run 75.66
7/2/2006 run 33.25
Week 354.57
7/3/2006 off
7/4/2006 run 59.5
7/5/2006 run 59.83
7/6/2006 run 62.5
7/7/2006 run 51.5
7/8/2006 run 46.5
7/9/2006 off
Week 279.83
7/10/2006 run 77.5
7/11/2006 run 57.83
7/12/2006 run 66.5
7/13/2006 yoga
7/14/2006 run 62.83
7/15/2006 off
7/16/2006 run 53.13 1
Week 5 317.79 1
7/17/2006 run 67.75
7/18/2006 run 70.67
7/19/2006 run 58.5
7/20/2006 yoga
7/21/2006 run 84.3
7/22/2006 run 53
7/23/2006 run 57.6 1
Week 6 391.82 1
7/24/2006 run 64.25
7/25/2006 run 72
7/26/2006 run 49.75
7/27/2006 yoga
7/28/2006 run 65.75
7/29/2006 run 52.9
7/30/2006 run 63
Week 6 367.65
7/31/2006 off
8/1/2006 off
8/2/2006 off
8/3/2006 yoga
8/4/2006 run 63.5
8/5/2006 run 70.1
8/6/2006 run 50.2
Week 3 183.8
8/7/2006 off
8/8/2006 run 87.4
8/9/2006 run 51.2
8/10/2006 off
8/11/2006 run 52
8/12/2006 run 65
8/13/2006 run 60.5
Week 5 316.1
8/14/2006 run 96.6 yes
8/15/2006 run 50.5
8/16/2006 run 64
8/17/2006 yoga
8/18/2006 run 63.6
8/19/2006 off
8/20/2006 off
Week 4 274.7
8/21/2006 run 57.5
8/22/2006 hike 56
8/23/2006 run 63.3
8/24/2006 run + hike 118.4
8/25/2006 run 51
8/26/2006 off
8/27/2006 run 58.5
Week 6 404.7
8/28/2006 run 66.25 yes
8/29/2006 run 68.4
8/30/2006 off
8/31/2006 yoga
9/1/2006 run 69.16
9/2/2006 run 40.33
9/3/2006 run 127.5 yes
Week 5 371.64 2
9/4/2006 run 63.5 yes
9/5/2006 run 61.1
9/6/2006 off
9/7/2006 yoga + run 65 yes
9/8/2006 run 49.6
9/9/2006 run 60 yes
9/10/2006 off
Week 5 299.2 3
9/11/2006 run 83.1
9/12/2006 run 72.5
9/13/2006 run 66 yes
9/14/2006 yoga + run 29
9/15/2006 run 57.16
9/16/2006 run 63.6
9/17/2006 run 52.3
Week 7 423.66 1
9/18/2006 run 116.9 yes
9/19/2006 off
9/20/2006 run 66 yes
9/21/2006 run 55.25
9/22/2006 run 64
9/23/2006 run 55.5 yes
9/24/2006 off
Week 5 357.65 3
9/25/2006 run 84
9/26/2006 run 144 yes
9/27/2006 run 54 yes
9/28/2006 yoga
9/29/2006 run 66 yes
9/30/2006 run 74
10/1/2006 run 61.4
Week 6 483.4 3
10/2/2006 off
10/3/2006 run 97.6 yes
10/4/2006 run 64.5
10/5/2006 yoga + run 43.67
10/6/2006 run 59.25
10/7/2006 run 65 yes
10/8/2006 run 94.5 yes
Week 6 424.52 3
10/9/2006 run 55.5
10/10/2006 off
10/11/2006 run 44.5
10/12/2006 yoga+ run 48.75
10/13/2006 run 60.17
10/14/2006 run 80 yes
10/15/2006 off
Week 5 288.92 1
10/16/2006 run 59.67
10/17/2006 walk
10/18/2006 run 49.75
10/19/2006 walk + yoga
10/20/2006 run
10/21/2006 off
10/22/2006 run 140.5 yes
Week 4 249.92 1
10/23/2006 yoga
10/24/2006 off
10/25/2006 run 47.2
10/26/2006 yoga
10/27/2006 run 61.1
10/28/2006 off
10/29/2006 run 66.33 1
Week 3 174.63 1
10/30/2006 run 76.75
10/31/2006 run 53.66
11/1/2006 off
11/2/2006 yoga + run 48.25
11/3/2006 run 62.5
11/4/2006 run 43.6
11/5/2006 off
Week 5 284.76 0
11/6/2006 run 60.33 yes
11/7/2006 run 69.9
11/8/2006 run 62.75
11/9/2006 yoga
11/10/2006 run 48.1
11/11/2006 run 40
11/12/2006 run 87 yes
Week 6 368.08 2
11/13/2006 off
11/14/2006 run 70
11/15/2006 soccer 40
11/16/2006 run + yoga 60
11/17/2006 run 55.5
11/18/2006 off
11/19/2006 run 96.25 yes
Week 5 321.75 1
11/20/2006 soccer 60
11/21/2006 off
11/22/2006 run 48
11/23/2006 run 60 yes
11/24/2006 run 70.83
11/25/2006 yoga
11/26/2006 off
Week 4 238.83 1
11/27/2006 run 66.25
11/28/2006 soccer 45 1
11/29/2006 run 68.5
11/30/2006 soccer 45
12/1/2006 off
12/2/2006 run 74.1
12/3/2006 soccer 45
Week 6 343.85 1
12/4/2006 soccer 45
12/5/2006 soccer 15
12/6/2006 off
12/7/2006 run 60
12/8/2006 off
12/9/2006 run 56.5
12/10/2006 run 50 1
Week 5 226.5 1
12/11/2006 off
12/12/2006 off
12/13/2006 run 63.8
12/14/2006 off
12/15/2006 walk 30
12/16/2006 walk 30
12/17/2006 run 55
Week 2 178.8
12/18/2006 walk 25
12/19/2006 walk 25
12/20/2006 run 64
12/21/2006 off
12/22/2006 run 64
12/23/2006 run 55
12/24/2006 run 68
Week 4 301
12/25/2006 off
12/26/2006 run 43.3
12/27/2006 run 65.5
12/28/2006 run 75
12/29/2006 run 56
12/30/2006 off
12/31/2006 off
Week 4 239.8
1/1/2007 run 57.75
1/2/2007 run 70.5
1/3/2007 swim 20
1/4/2007 bike 60
1/5/2007 run 82.67
1/6/2007 off
1/7/2007 off
Week 4 290.92
1/8/2007 off
1/9/2007 walk and run 60
1/10/2007 off
1/11/2007 off
1/12/2007 off
1/13/2007 run 66.5
1/14/2007 run 48.6
Week 3 175.1
1/15/2007 run 55.16 Moderate
1/16/2007 off
1/17/2007 run 71.1
1/18/2007 run 61.4
1/19/2007 run 51.2
1/20/2007 run 58.7
1/21/2007 off
Week 5 297.56
1/22/2007 yoga+ run 30
1/23/2007 run 64.25 Moderate
1/24/2007 off
1/25/2007 run 53.5
1/26/2007 off
1/27/2007 run
1/28/2007 off
Week 4 147.75
1/29/2007 off
1/30/2007 off
1/31/2007 run 30
2/1/2007 run 48 Moderate
2/2/2007 run 60
2/3/2007 off
2/4/2007 run 81.3
Week 4 219.3
2/5/2007 run + yoga 44
2/6/2007 off
2/7/2007 run 60 yes
2/8/2007 run 42.5
2/9/2007 run 55.83
2/10/2007 run 119.67 yes
2/11/2007 run 47.4
Week 6 369.4 2
2/12/2007 yoga
2/13/2007 run 51.33
2/14/2007 run 65 yes
2/15/2007 run 48.67
2/16/2007 run 61.8
2/17/2007 run 73.25
2/18/2007 run 125 yes
Week 6 425.05 2
2/19/2007 yoga + run 11
2/20/2007 run 55.25
2/21/2007 run 67 yes
2/22/2007 run 52
2/23/2007 off
2/24/2007 run 90 yes
2/25/2007 run 52.75
Week 328 2
2/26/2007 run + yoga 43.3
2/27/2007 run + soccer 55
2/28/2007 run 65 yes
3/1/2007 off
3/2/2007 run 85.7
3/3/2007 run 66
3/4/2007 run 110 yes
Week 6 425 2
3/5/2007 run + yoga 59.5
3/6/2007 run 58.5
3/7/2007 run 55 yes
3/8/2007 run 64
3/9/2007 off
3/10/2007 run 64
3/11/2007 run 144.1 yes
Week 6 445.1 2
3/12/2007 run 55
3/13/2007 run 61.85
3/14/2007 run 55.3 yes
3/15/2007 run 70.55
3/16/2007 off
3/17/2007 run 55 yes
3/18/2007 run 115.36 yes
Week 6 413.06 3
3/19/2007 run + yoga 64.5
3/20/2007 soccer + run 35
3/21/2007 run 85 yes
3/22/2007 run 54
3/23/2007 run 62.3
3/24/2007 run 127.5 yes
3/25/2007 run 58.5
Week 6 486.8 2
3/26/2007 run + yoga + bike 11
3/27/2007 run 51
3/28/2007 run 75 yes
3/29/2007 run 67.83
3/30/2007 run 61.66
3/31/2007 run 110.1 yes
4/1/2007 run 65
Week 6 441.59 2
4/2/2007 run 49.9
4/3/2007 run 72
4/4/2007 run 75 yes
4/5/2007 run 54.63
4/6/2007 run 66.6
4/7/2007 run 72
4/8/2007 run 123.5 yes
Week 7 513.63 2
4/9/2007 run + yoga + soccer 11.35
4/10/2007 run 60.55
4/11/2007 run 60 yes
4/12/2007 run 78.5
4/13/2007 run 48.9
4/14/2007 run 60 yes
4/15/2007 off
Week 6 319.3 2
4/16/2007 run 69.55
4/17/2007 run 66.5
4/18/2007 run 75 yes
4/19/2007 run 65.2
4/20/2007 run 46.4
4/21/2007 off
4/22/2007 run 110.25 yes
Week 6 432.9
4/23/2007 run + yoga 11
4/24/2007 run 64.9
4/25/2007 walk 30
4/26/2007 run 58 yes
4/27/2007 run 66.5
4/28/2007 run 57.7
4/29/2007 yoga
Week 5 288.1 1
4/30/2007 run 90.42
5/1/2007 run 65
5/2/2007 run 58 yes
5/3/2007 run 75.2
5/4/2007 off
5/5/2007 run 92.16 yes
5/6/2007 run 49.85
Week 6 430.63 2
5/7/2007 yoga and easy jog 13
5/8/2007 run 55
5/9/2007 run 65
5/10/2007 walk 25
5/11/2007 run 35
5/12/2007 run 110 yes
5/13/2007 off
Week 4 303 1
5/14/2007 yoga
5/15/2007 off
5/16/2007 off
5/17/2007 off
5/18/2007 off
5/19/2007 off
5/20/2007 off
Week 0 0
5/21/2007 yoga + run 11
5/22/2007 off
5/23/2007 run 44.6
5/24/2007 run 65.52 yes
5/25/2007 off
5/26/2007 run 52.5
5/27/2007 run 57.75
Week 5 231.37 1
5/28/2007 run 60.16
5/29/2007 run 56.24
5/30/2007 run 66.24
5/31/2007 run 47.24
6/1/2007 hard hiking yes
6/2/2007 run 62
6/3/2007 run 90.55 yes
Week 6 382.43 2
6/4/2007 run 43.75
6/5/2007 run 61.5
6/6/2007 yoga
6/7/2007 run 56.42
6/8/2007 run 58.75
6/9/2007 run 61 yes
6/10/2007 off
Week 5 281.42 1
6/11/2007 run 105.5 yes
6/12/2007 run 46.83
6/13/2007 run 60.33
6/14/2007 run 48.95 yes
6/15/2007 run 62
6/16/2007 run 53.33
6/17/2007 run 112.08 yes
Week 489.02 3
6/18/2007 run + yoga 11
6/19/2007 run 66
6/20/2007 run 62.1
6/21/2007 run 60.75 yes
6/22/2007 off
6/23/2007 run 59.33
6/24/2007 run 123.5 yes
Week 6 382.68 2
6/25/2007 yoga + run 43.5
6/26/2007 run 72.9
6/27/2007 run 57.9 yes
6/28/2007 run 57.5
6/29/2007 run 67.45
6/30/2007 run 48.5
7/1/2007 run 111.67 yes
Week 7 459.42 2
7/2/2007 yoga 11.33
7/3/2007 run 64.5
7/4/2007 race 62 yes
7/5/2007 run 68.5
7/6/2007 run 65
7/7/2007 run 124.35 yes
7/8/2007 run + hike 48.13
Week 6 443.81 2
7/9/2007 run 56.45
7/10/2007 run 53
7/11/2007 run 65
7/12/2007 farlek 93 yes
7/13/2007 run 42
7/14/2007 run 72.6
7/15/2007 run 129.6 yes
Week 7 511.65 2
7/16/2007 yoga
7/17/2007 off
7/18/2007 run 53
7/19/2007 run 70 yes
7/20/2007 run 60.6
7/21/2007 run 61.7
7/22/2007 run 118.1 yes
Week 363.4
7/23/2007 run + yoga 10
7/24/2007 run 67.9
7/25/2007 run 89.5 yes
7/26/2007 easy 48.1
7/27/2007 run 66.7
7/28/2007 run 60.75
7/29/2007 run 156.6 yes
Week 6 499.55 2
7/30/2007 yoga
7/31/2007 run 66.5
8/1/2007 run 70 yes
8/2/2007 run 57.7
8/3/2007 run 50.85
8/4/2007 run 77.33
8/5/2007 off
Week 5 322.38
8/6/2007 run + walk 50.3
8/7/2007 run + walk 60.45 yes
8/8/2007 run + walk 35
8/9/2007 run + walk 57
8/10/2007 run + walk 66.5
8/11/2007 run + walk 61.6
8/12/2007 run + walk 121 yes
Week 7 451.85 2
8/13/2007 yoga + run 11
8/14/2007 run 62.5
8/15/2007 run 65 yes
8/16/2007 run 50.9
8/17/2007 run 57
8/18/2007 run 77.85
8/19/2007 run 131.5 yes
Week 6 455.75 2
8/20/2007 run 54.25
8/21/2007 run 70.33
8/22/2007 run 65 yes
8/23/2007 run 53.95
8/24/2007 run 64.3
8/25/2007 run 65.8
8/26/2007 run 123.3 yes
Week 7 496.93 2
8/27/2007 yoga
8/28/2007 run 68.6
8/29/2007 run 98 yes
8/30/2007 run 50.83
8/31/2007 run 70.2
9/1/2007 run 64
9/2/2007 run 145.5 yes
Week 6 497.13 2
9/3/2007 yoga + run 35.95
9/4/2007 run 70
9/5/2007 run 80 yes
9/6/2007 run 45.9
9/7/2007 run 60.8
9/8/2007 run 57.5 yes
9/9/2007 run 117.5 yes
Week 7 467.65 3
9/10/2007 yoga + run 38.35
9/11/2007 run 74.9
9/12/2007 run 90 yes
9/13/2007 run 52.8
9/14/2007 off
9/15/2007 run 50.4
9/16/2007 run 103 yes
Week 6 409.45 2
9/17/2007 yoga + run 49.5
9/18/2007 run 69.3
9/19/2007 run 60
9/20/2007 run 59.1 yes
9/21/2007 run 69.5
9/22/2007 run 66.4
9/23/2007 run 132.75 yes
Week 7 506.55 2
9/24/2007 yoga + run 11.3
9/25/2007 run 48.55
9/26/2007 run 95 yes
9/27/2007 run 60.45
9/28/2007 run 66.6
9/29/2007 run 69.7
9/30/2007 run 119.5 yes
Week 6 471.1 2
10/1/2007 yoga + run 11
10/2/2007 run 68.2
10/3/2007 run 68 yes
10/4/2007 run 49.7
10/5/2007 run 69.25
10/6/2007 run 70 yes
10/7/2007 run 136.67 yes
Week 6 472.82 3
10/8/2007 yoga + run 11
10/9/2007 run 60.3
10/10/2007 run 85 yes
10/11/2007 run 63.75
10/12/2007 run 66.5
10/13/2007 run 117.7 yes
10/14/2007 run 66.5
Week 6 470.75 2
10/15/2007 yoga + run 56
10/16/2007 run 70
10/17/2007 run 68 yes
10/18/2007 run 69
10/19/2007 run 65.1
10/20/2007 run 111.5 yes
10/21/2007 run 50.9
Week 7 490.5 2
10/22/2007 yoga + run 11.3
10/23/2007 run 64.75
10/24/2007 run 80 yes
10/25/2007 run 46.15
10/26/2007 off
10/27/2007 run 91.1 yes
10/28/2007 run 58.5
Week 5 351.8 2
10/29/2007 yoga + run 11
10/30/2007 run 50 yes
10/31/2007 run 48.75
11/1/2007 walk
11/2/2007 very easy 58
11/3/2007 run 151 yes
11/4/2007 off
Week 4 318.75 2
11/5/2007 off
11/6/2007 off
11/7/2007 off
11/8/2007 off
11/9/2007 off
11/10/2007 off
11/11/2007 off
Week 0 0 0
11/12/2007 yoga + run 11.1
11/13/2007 run 64
11/14/2007 run 32.4
11/15/2007 bike
11/16/2007 run 50.67
11/17/2007 run 68
11/18/2007 run 41
Week 5 267.17 0
11/19/2007 run 69.1
11/20/2007 run 55.3
11/21/2007 run 35.6
11/22/2007 run 56 yes
11/23/2007 off
11/24/2007 run 91.1
11/25/2007 run 65.75
Week 6 372.85 1
11/26/2007 yoga + run 45.9
11/27/2007 run 66
11/28/2007 run 48 yes
11/29/2007 run 74
11/30/2007 run 46.6
12/1/2007 run 97.1 yes
12/2/2007 run 56.5
Week 6 434.1 2
12/3/2007 yoga + run 11.2
12/4/2007 run 61.8
12/5/2007 run 60 yes
12/6/2007 run 61
12/7/2007 run 125 yes
12/8/2007 run 48.15
12/9/2007 run 35
Week 6 402.15 2
12/10/2007 run 72.8
12/11/2007 run 57.16
12/12/2007 run 73.1 yes
12/13/2007 run 50.8
12/14/2007 run 58.5
12/15/2007 run 63.16
12/16/2007 run 122 yes
Week 7 497.52 2
12/17/2007 run + yoga 59.3
12/18/2007 run 59.33
12/19/2007 run 78.25 yes
12/20/2007 run 62
12/21/2007
12/22/2007 walk
12/23/2007
Week 4 258.88 1
12/24/2007 run 68.9
12/25/2007 run 122.45 yes
12/26/2007 run + yoga 38.9
12/27/2007 run 64.5
12/28/2007 off
12/29/2007 run 80.3 yes
12/30/2007 run 55.9
Week 6 430.95 2
12/31/2007 run 121 yes
1/1/2008 run 53.5
1/2/2008 run 77 yes
1/3/2008 run 58.33
1/4/2008 run 62.75
1/5/2008 run 92 yes
1/6/2008 run 67.9
Week 7 532.48 3
1/7/2008 run 56.1
1/8/2008 run 58 yes
1/9/2008 run 56.6
1/10/2008 yoga + run 11
1/11/2008 run 75
1/12/2008 run 32.5
1/13/2008 run 102 yes
Week 6 391.2 2
1/14/2008 yoga + run 57.5
1/15/2008 run 65.1
1/16/2008 run 66 yes
1/17/2008 run 54.5
1/18/2008 off
1/19/2008 travel day
1/20/2008 yoga
Week 243.1
1/21/2008 run 42.6
1/22/2008 run 56.8
1/23/2008 run 61.05
1/24/2008 run 60
1/25/2008 run 58.5
1/26/2008 run 58
1/27/2008 run + yoga 89.2
Week 426.15
1/28/2008 run 60.1
1/29/2008 run 65.96
1/30/2008 run 60.05
1/31/2008 run 40.4
2/1/2008 run 93
2/2/2008 run 35
2/3/2008 run 124
Week 478.51
2/4/2008 run 64.5
2/5/2008 run 64.25
2/6/2008 yoga
2/7/2008 off sick
2/8/2008 run 57.66
2/9/2008 run 66.2
2/10/2008 run 125.1
Week 377.71
2/11/2008 run 62.9
2/12/2008 run 64.45
2/13/2008 run 63.4
2/14/2008 run 58.55
2/15/2008 off
2/16/2008 run 63.33
2/17/2008 run 120.25 yes
Week 432.88
2/18/2008 run 59.1
2/19/2008 run 64.66
2/20/2008 run 80 yes
2/21/2008 run+yoga 60.8
2/22/2008 run 61.6
2/23/2008 run 96 yes
2/24/2008 run 97.8
Week 7 519.96 2
2/25/2008 run 50.8
2/26/2008 off
2/27/2008 run 62 yes
2/28/2008 run + yoga 65.6
2/29/2008 run 85.6 yes
3/1/2008 run 68.33
3/2/2008 run 134.9 yes
Week 6 467.23 3
3/3/2008 run 57.16
3/4/2008 run 60.33
3/5/2008 run 63.33 yes
3/6/2008 yoga
3/7/2008 run 37.83
3/8/2008 run 82.83 yes
3/9/2008 run 68.6
Week 6 370.08 2
3/10/2008 off
3/11/2008 run 60.5 yes
3/12/2008 run 63.1
3/13/2008 run + yoga 76.9
3/14/2008 run 64.33
3/15/2008 run 53.8
3/16/2008 run 121.45 yes
Week 6 440.08 2
3/17/2008 run 49.1
3/18/2008 run 66.5
3/19/2008 run 56 yes
3/20/2008 run + yoga 11
3/21/2008 off
3/22/2008 run 65.1
3/23/2008 run 116.65 yes
Week 5 364.35 2
3/24/2008 run 61
3/25/2008 run 56.9
3/26/2008 run 63.1
3/27/2008 run + yoga 11
3/28/2008 run 68.5
3/29/2008 run 62.5
3/30/2008 run 90 yes
Week 6 413 1
3/31/2008 run 68
4/1/2008 run 61.1
4/2/2008 run 71 yes
4/3/2008 run + yoga 49
4/4/2008 run 54.9
4/5/2008 run 67.25
4/6/2008 run 117 yes
Week 7 488.25 2
4/7/2008 off
4/8/2008 run 55.2
4/9/2008 run 55
4/10/2008 off
4/11/2008 run 65
4/12/2008 run 65
4/13/2008 run 85.1 yes
Week 5 325.3 2
4/14/2008 run 51.67
4/15/2008 run 61.75
4/16/2008 run 65 yes
4/17/2008 run + yoga 11
4/18/2008 run 57.75
4/19/2008 off
4/20/2008 run 20
Week 5 267.17 1
4/21/2008 run 148 yes
4/22/2008 off
4/23/2008 off
4/24/2008 off
4/25/2008 run 53.5
4/26/2008 run 62.25
4/27/2008 off
Week 3 263.75 1
4/28/2008 off
4/29/2008 run 61.33
4/30/2008 run 51.9
5/1/2008 run + yoga 11
5/2/2008 run 54.9
5/3/2008 walk
5/4/2008 run 100.25 yes
Week 4 279.38 1
5/5/2008 run 62.1
5/6/2008 run 40.5
5/7/2008 run 68.25 yes
5/8/2008 yoga
5/9/2008 run 57.9
5/10/2008 run 111 yes
5/11/2008 run 55.8
Week 395.55 2
5/12/2008 run 48.05
5/13/2008 off
5/14/2008 run 63.6
5/15/2008 run 57.6
5/16/2008 run 63.85
5/17/2008 run 71.3
5/18/2008 run 105.95 yes
Week 6 410.35 1
5/19/2008 run 55.33
5/20/2008 off
5/21/2008 run 66 yes
5/22/2008 run 68.6
5/23/2008 run 54.4
5/24/2008 run 139.66 yes
5/25/2008 run 45.5
Week 6 429.49 2
5/26/2008 run 64.5
5/27/2008 run 68 yes
5/28/2008 run 53.67
5/29/2008 run + yoga 11
5/30/2008 off
5/31/2008 run 70
6/1/2008 run 127 yes
Week 5 394.17 2
6/2/2008 off - travel
6/3/2008 off - travel
6/4/2008 run 33.6
6/5/2008 run 66
6/6/2008 run 63.35
6/7/2008 run 97.4 yes
6/8/2008 run 53.7
Week 5 314.05 1
6/9/2008 run 62
6/10/2008 run 62.5
6/11/2008 run 62.17
6/12/2008 run 56.5
6/13/2008 run + yoga 35 yes
6/14/2008 run 68.3
6/15/2008 run 51.67
Week 7 398.14 1
6/16/2008 run 81.4
6/17/2008 yoga
6/18/2008 run 55.5
6/19/2008 run 62
6/20/2008 run 66
6/21/2008 run 63.5
6/22/2008 off
Week 5 328.4
6/23/2008 run 45
6/24/2008 run 60
6/25/2008 run 59.33
6/26/2008 run 50.5
6/27/2008 off
6/28/2008 run 65.75
6/29/2008 run 92.66 yes
Week 373.24 1
6/30/2008 off
7/1/2008 run 40
7/2/2008 run 50.6
7/3/2008 run 64.6
7/4/2008 run + yoga 62
7/5/2008 run 63.33
7/6/2008 run 57.5
Week 338.03
7/7/2008 run 59.4
7/8/2008 off
7/9/2008 walk 36
7/10/2008 run + yoga 62
7/11/2008 run 65.1
7/12/2008 run 63.5
7/13/2008 run 59.1
Week 345.1
7/14/2008 run 62.6
7/15/2008 run 72.5
7/16/2008 run 41.1
7/17/2008 run 144 yes
7/18/2008 off
7/19/2008 run 84.25
7/20/2008 off yes
Week 404.45 1
7/21/2008 bike
7/22/2008 bike
7/23/2008 run 55
7/24/2008 run + bike 58
7/25/2008 run 62.2
7/26/2008 run 95.2
7/27/2008 run 52.9
Week 323.3
7/28/2008 off
7/29/2008 run 77.25
7/30/2008 run + bike 54.1
7/31/2008 run 57.6
8/1/2008 run 64.1
8/2/2008 run 59.25
8/3/2008 run 66.9
Week 379.2
8/4/2008 run 90.9 yes
8/5/2008 run + bike 66
8/6/2008 run + bike 55.6
8/7/2008 run + bike 62.1
8/8/2008 run + bike 64.6
8/9/2008 run 47.1
8/10/2008 run 119.4 yes
Week 505.7 2
8/11/2008 run + yoga 12
8/12/2008 run 69.6
8/13/2008 off
8/14/2008 run 66
8/15/2008 run 60.9
8/16/2008 run 73.5
8/17/2008 run 118.9 yes
Week 400.9 1
8/18/2008 off
8/19/2008 run 53.9
8/20/2008 run 75 yes
8/21/2008 run + yoga 50.5
8/22/2008 run 60.1
8/23/2008 run 71.6
8/24/2008 off
Week 311.1 1
8/25/2008 run 69.2
8/26/2008 run 47.9
8/27/2008 run 80 yes
8/28/2008 run + yoga 11
8/29/2008 run 61.4
8/30/2008 run 66
8/31/2008 run 65.5
Week 6 401 1
9/1/2008 run 150 yes
9/2/2008 run 48.2
9/3/2008 run 80 yes
9/4/2008 run + yoga 11
9/5/2008 run 62.75
9/6/2008 run 64.5
9/7/2008 run 89.7 yes
Week 6 506.15 3
9/8/2008 run 58.9
9/9/2008 run 64.1
9/10/2008 run 58 yes
9/11/2008 run + yoga 47.9
9/12/2008 off
9/13/2008 run 68
9/14/2008 run 134.2 yes
Week 6 431.1 2
9/15/2008 run 51.5
9/16/2008 run 63.5
9/17/2008 run 70 yes
9/18/2008 run + yoga 11
9/19/2008 run 69.5
9/20/2008 run 65.7
9/21/2008 run 121.4 yes
Week 6 452.6 2
9/22/2008 run 49.5
9/23/2008 run 59.5
9/24/2008 run 73 yes
9/25/2008 run + yoga 11
9/26/2008 run 55
9/27/2008 run 48.33
9/28/2008 run 71.7 yes
Week 6 368.03 2
9/29/2008
9/30/2008
10/1/2008
10/2/2008
10/3/2008
10/4/2008
10/5/2008
Week 0
10/6/2008
10/7/2008
10/8/2008
10/9/2008
10/10/2008
10/11/2008
10/12/2008
Week 0
10/13/2008
10/14/2008
10/15/2008
10/16/2008
10/17/2008
10/18/2008
10/19/2008
Week 0
10/20/2008
10/21/2008
10/22/2008
10/23/2008
10/24/2008
10/25/2008
10/26/2008
Week 0
10/27/2008
10/28/2008
10/29/2008
10/30/2008
10/31/2008
11/1/2008
11/2/2008
Week 0
11/3/2008
11/4/2008
11/5/2008
11/6/2008
11/7/2008
11/8/2008
11/9/2008 run 42.1
Week 42.1
11/10/2008 bike
11/11/2008 bike and run 37.05
11/12/2008 bike and run 48.5
11/13/2008 bike, run, yoga 11
11/14/2008 run 52.25
11/15/2008 off
11/16/2008 run 93.3
Week 242.1
11/17/2008 bike and run 46.9
11/18/2008 bike and run 65.9
11/19/2008 bike and run 45
11/20/2008 bike, run, yoga 11
11/21/2008 bike and run 65.2
11/22/2008 run 60.2
11/23/2008 run 51.6 yes
Week 345.8
11/24/2008 run 55
11/25/2008 run 50
11/26/2008 run 61.25
11/27/2008 run 54.9 yes
11/28/2008 run 73
11/29/2008 off
11/30/2008 off
Week 294.15
12/1/2008 off
12/2/2008 run 54.75
12/3/2008 run 55
12/4/2008 bike, run, yoga 53.5
12/5/2008 run 50
12/6/2008 run 99
12/7/2008 off
Week 312.25
12/8/2008 bike and run 60.75
12/9/2008 bike and run 59.2
12/10/2008 run 58
12/11/2008 run and yoga 11.5
12/12/2008 bike and run 58.7
12/13/2008 run 123.95
12/14/2008 run 38
Week 410.1
12/15/2008 run 59.3
12/16/2008 bike and run 56.9
12/17/2008 bike and run 64.2
12/18/2008 off
12/19/2008 run 72.9
12/20/2008 off
12/21/2008 run 83
Week 336.3
12/22/2008 run 70
12/23/2008 run 47.3
12/24/2008 off
12/25/2008 run 62.5
12/26/2008 run 55.6
12/27/2008 run 124.7
12/28/2008 run 44.9
Week 405
12/29/2008 run 64.7
12/30/2008 off
12/31/2008 run 91
1/1/2009 run 70
1/2/2009 run 62.75
1/3/2009 run 120.1
1/4/2009 run 57.75
Week 466.3
1/5/2009 run and yoga 80
1/6/2009 off
1/7/2009 run 64
1/8/2009 bike and run 55.3
1/9/2009 run 62
1/10/2009 run 64.7
1/11/2009 run 55.7
Week 381.7
1/12/2009 run 61
1/13/2009 bike and run 58.5
1/14/2009 run 78
1/15/2009 bike, run, yoga 11.25
1/16/2009 bike and run 55.75
1/17/2009 run 114.75
1/18/2009 run 49
Week 428.25
1/19/2009 run 76.5
1/20/2009 bike and run 61.4
1/21/2009 run 87
1/22/2009 bike, run, yoga 11.25
1/23/2009 run 63.75
1/24/2009 run 97.7
1/25/2009 run 70.9
Week 468.5
1/26/2009 bike and run 64.5
1/27/2009 bike and run 50.9
1/28/2009 run 63
1/29/2009 bike, run, yoga 11
1/30/2009 run 61.1
1/31/2009 run 77.25
2/1/2009 run 55.9
Week 383.65
2/2/2009 run 54.5
2/3/2009 run 37.7
2/4/2009 bike and run 45
2/5/2009 bike, run, yoga 11
2/6/2009 run 34
2/7/2009 run 80.8
2/8/2009 run 63.3
Week 326.3
2/9/2009 off
2/10/2009 run 63.5
2/11/2009 run 65
2/12/2009 bike and run 47.8
2/13/2009 bike and run 74.75
2/14/2009 bike and run 122.2
2/15/2009 run 48.45
Week 421.7
2/16/2009 run 48
2/17/2009 run 57.9
2/18/2009 off
2/19/2009 bike, run, yoga 74.8
2/20/2009 bike and run 50.9
2/21/2009 run 100.9
2/22/2009 run 77.3
Week 409.8
2/23/2009 run 64.25
2/24/2009 run 84.8
2/25/2009 bike and run 77
2/26/2009 bike, run, yoga 11.1
2/27/2009 run 66
2/28/2009 run 63.75
3/1/2009 run 125.6
Week 492.5
3/2/2009 run 58.3
3/3/2009 bike and run 62.75
3/4/2009 bike and run 62
3/5/2009 bike, run, yoga 56.2
3/6/2009 bike and run 65.7
3/7/2009 run 129.5
3/8/2009 run 56.5
Week 490.95
3/9/2009 bike
3/10/2009 run 75.75
3/11/2009 bike and run 80
3/12/2009 run 68.75
3/13/2009 run 64
3/14/2009 run 63.5
3/15/2009 run 90.1
Week 442.1
3/16/2009 run 56.3
3/17/2009 bike and run 63.3
3/18/2009 run 60
3/19/2009 bike, run, yoga 11
3/20/2009 bike and run 64.1
3/21/2009 run 70.5
3/22/2009 run 126.55
Week 451.75
3/23/2009 off
3/24/2009 bike and run 51.5
3/25/2009 off
3/26/2009 bike, run, yoga 72.9
3/27/2009 bike and run 60.9
3/28/2009 run 65.8
3/29/2009 run 94.6
Week 345.7
3/30/2009 run 51.9
3/31/2009 bike and run 76.5
4/1/2009 bike and run 68.4
4/2/2009 bike, run, yoga 11.6
4/3/2009 run 74.95
4/4/2009 bike and run 62.7
4/5/2009 run 125.05
Week 471.1
4/6/2009 run 55
4/7/2009 bike and run 39.5
4/8/2009 bike
4/9/2009 bike
4/10/2009 bike
4/11/2009 run 74.6
4/12/2009 run 91
Week 260.1
4/13/2009 off
4/14/2009 bike and run 58.2
4/15/2009 bike and run 75.1
4/16/2009 run and yoga 48.5
4/17/2009 run 69.2
4/18/2009 run 61.3
4/19/2009 bike
Week 312.3
4/20/2009 run 88
4/21/2009 bike and run 63.25
4/22/2009 bike and run 80
4/23/2009 bike
4/24/2009 run 74.6
4/25/2009 bike and run 117.5
4/26/2009 run 51.6
Week 474.95
4/27/2009 bike
4/28/2009 run 61
4/29/2009 run 65.4
4/30/2009 run and yoga 10.7
5/1/2009 bike and run 66
5/2/2009 run 70.2
5/3/2009 run 59.5
Week 332.8
5/4/2009 bike and run 56.75
5/5/2009 run 61.3
5/6/2009 run 60
5/7/2009 run and yoga 11.25
5/8/2009 run 65.4
5/9/2009 run 62
5/10/2009 run 92
Week 408.7
5/11/2009 run 37.6
5/12/2009 run 79.25
5/13/2009 off
5/14/2009 run 45
5/15/2009 bike and run 32
5/16/2009 run 70
5/17/2009 bike and run 65
Week 328.85
5/18/2009 run 70
5/19/2009 run 42
5/20/2009 run 45
5/21/2009 yoga
5/22/2009 run 66.7
5/23/2009 off
5/24/2009 off
Week 223.7
5/25/2009 off
5/26/2009 run 64.5
5/27/2009 run 81.6
5/28/2009 run and yoga 11.5
5/29/2009 off
5/30/2009 run 141.8
5/31/2009 off
Week 299.4
6/1/2009
6/2/2009
6/3/2009
6/4/2009
6/5/2009
6/6/2009
6/7/2009
Week 0
6/8/2009
6/9/2009
6/10/2009
6/11/2009
6/12/2009
6/13/2009
6/14/2009
Week 0
6/15/2009
6/16/2009
6/17/2009
6/18/2009
6/19/2009
6/20/2009
6/21/2009
Week 0
6/22/2009
6/23/2009
6/24/2009
6/25/2009
6/26/2009
6/27/2009
6/28/2009
Week 0
6/29/2009
6/30/2009
7/1/2009
7/2/2009
7/3/2009
7/4/2009
7/5/2009
Week 0
7/6/2009
7/7/2009
7/8/2009
7/9/2009
7/10/2009
7/11/2009
7/12/2009 bike and run 45
Week 1 45
7/13/2009 run 35
7/14/2009 bike and run 32
7/15/2009 bike and run 38
7/16/2009 run 44
7/17/2009 run 65
7/18/2009
7/19/2009 bike and run 63
Week 6 277
7/20/2009 bike and run 47
7/21/2009 run 64
7/22/2009 bike and run 75
7/23/2009 run 64
7/24/2009 bike
7/25/2009 run 63
7/26/2009 run 62.7
Week 6 375.7
7/27/2009 run 48.8
7/28/2009 run 69.3
7/29/2009 run 66.9
7/30/2009 bike
7/31/2009 run 69.4
8/1/2009 run 36.1
8/2/2009 run 94.1
Week 6 384.6
8/3/2009 bike and run 51.4
8/4/2009 run 54
8/5/2009 bike and run 64.2
8/6/2009 run and yoga 11
8/7/2009 bike and run 63.2
8/8/2009 run 115.7
8/9/2009 run 47.2
Week 6 406.7
8/10/2009 bike
8/11/2009 run 65.7
8/12/2009 bike and run 66.3
8/13/2009 bike, run, yoga 39.7
8/14/2009 run 55.1
8/15/2009 run 118.1
8/16/2009 run 56.3
Week 6 401.2
8/17/2009 run 56
8/18/2009 bike and run 63.4
8/19/2009 run 72.4
8/20/2009 bike, run, yoga 11
8/21/2009 bike and run 66.6
8/22/2009 run 71
8/23/2009 run 147.5
Week 6 487.9
8/24/2009 bike and run 57.95
8/25/2009 bike and run 49.5
8/26/2009 run 86.75 yes
8/27/2009 run and yoga 11
8/28/2009 run 53.5
8/29/2009 bike and run 67.7
8/30/2009 run 116.75 yes
Week 6 443.15 2
8/31/2009 bike and run 53.4
9/1/2009 run 73.7
9/2/2009 bike and run 63.5 yes
9/3/2009 run and yoga 11
9/4/2009 run 59.75
9/5/2009 run 132.3 yes
9/6/2009 run 61.5
Week 6 455.15 2
9/7/2009 run 72.55
9/8/2009 bike and run 57
9/9/2009 bike and run 77 yes
9/10/2009 bike, run, yoga 11
9/11/2009 run 46.7
9/12/2009 run 57.55 yes
9/13/2009 run 64.6
Week 6 386.4 2
9/14/2009 bike and run 73.2
9/15/2009 run 62.6
9/16/2009 bike and run 63.95
9/17/2009 run and yoga 11
9/18/2009 bike and run 59.7
9/19/2009 run 146.6
9/20/2009 run 48
Week 465.05
9/21/2009 run 63.3
9/22/2009 bike and run 61.6
9/23/2009 bike and run 63.9 yes
9/24/2009 bike, run, yoga 11
9/25/2009 bike and run 71.2
9/26/2009 run 66.3
9/27/2009 run 86.75 yes
Week 6 424.05
9/28/2009 run 48
9/29/2009 run 44.9
9/30/2009 run 50
10/1/2009 run 58.5
10/2/2009 run 61
10/3/2009 run 52.5
10/4/2009 run 88.3 yes
Week 7 403.2 1
10/5/2009 yoga
10/6/2009 run 53
10/7/2009 run 43 yes
10/8/2009 run 53.7
10/9/2009 off
10/10/2009 run 25
10/11/2009 RUN! 140.4 yes
Week 5 315.1 2
10/12/2009 off
10/13/2009 off
10/14/2009 bike and swim
10/15/2009 bike
10/16/2009 bike and run 20
10/17/2009 bike and run 53
10/18/2009 run 63
Week 136
10/19/2009 bike and run 32.7
10/20/2009 run 64.7
10/21/2009
10/22/2009 run 63.5
10/23/2009 bike and run 47
10/24/2009 bike and run 61.2
10/25/2009 bike and run 62.2
Week 331.3
10/26/2009 run 114
10/27/2009 run 40
10/28/2009 run 65
10/29/2009 run 65.4
10/30/2009 run 66.4
10/31/2009
11/1/2009 run 58.6
Week 409.4
11/2/2009 bike and run 53.3
11/3/2009 bike and run 55.6
11/4/2009 bike and run 63.3
11/5/2009 bike and run 55.8
11/6/2009 bike and run 48.5
11/7/2009 run 91.9
11/8/2009 run 59.6
Week 428
11/9/2009 run 59.5
11/10/2009 run 69
11/11/2009 off
11/12/2009 yoga and run 57.5
11/13/2009 run 42.1
11/14/2009 run 122.45 yes
11/15/2009 run 57.3
Week 407.85 1
11/16/2009 bike and run 59
11/17/2009 bike
11/18/2009 bike and run 62.8 yes
11/19/2009 bike, run, yoga 63.4
11/20/2009 bike and run 56.75
11/21/2009 run 114 yes
11/22/2009 run 57 yes
Week 412.95 3
11/23/2009 off
11/24/2009 run 64
11/25/2009 run 63.75
11/26/2009 run 70.5 yes
11/27/2009 run 71.75
11/28/2009 run 111 yes
11/29/2009 run 57.6
Week 438.6 2
11/30/2009 off
12/1/2009 off
12/2/2009 off
12/3/2009 off
12/4/2009 off
12/5/2009 run 60
12/6/2009 bike and run 45
Week 105 0
12/7/2009 run 35
12/8/2009 run 47.6
12/9/2009 off
12/10/2009 run 61.4
12/11/2009 run 60
12/12/2009 bike and run 60
12/13/2009 run 45
Week 309 0
12/14/2009 bike and run 62.6
12/15/2009 run 60.3
12/16/2009 off
12/17/2009 run 46.2
12/18/2009 run 62.1
12/19/2009 run 65.5
12/20/2009 run 50.2
Week 346.9 0
12/21/2009 run 51.3
12/22/2009 run 60.6
12/23/2009 run 59
12/24/2009 run 56.5
12/25/2009 run 63
12/26/2009 run 66
12/27/2009 run and yoga 55.8
Week 412.2 0
12/28/2009 run 50.6
12/29/2009 run 93
12/30/2009 run 60.6
12/31/2009
1/1/2010 run 62.6
1/2/2010 run 61.1
1/3/2010 run 60
Week 387.9 0
1/4/2010 off
1/5/2010 run 60
1/6/2010 bike
1/7/2010 bike and run 59.6
1/8/2010 bike and run 67.1
1/9/2010 run 58.5
1/10/2010 off
Week 245.2 0
1/11/2010 run 75.1
1/12/2010 run 55.9
1/13/2010 run 25.5
1/14/2010 run 70
1/15/2010 run 55.6
1/16/2010 run 99.4 yes
1/17/2010 run 51.75
Week 433.25 1
1/18/2010 off
1/19/2010 run 63.9
1/20/2010 run 57.5
1/21/2010 yoga and run 48
1/22/2010 off
1/23/2010 run 117.5 yes
1/24/2010 run 62.1
Week 349 1
1/25/2010 run 55.3
1/26/2010 run 87 yes
1/27/2010 run 53.3
1/28/2010 run and yoga 11
1/29/2010 run and bike 60.3
1/30/2010 run 63.6
1/31/2010 run 106.75 yes
Week 437.25 2
2/1/2010 run 62.9
2/2/2010 sick
2/3/2010 sick
2/4/2010 sick
2/5/2010 sick
2/6/2010 sick
2/7/2010 run 113.8 yes
Week 176.7 1
2/8/2010 run and bike 51.8
2/9/2010 run and bike 60 yes
2/10/2010 bike
2/11/2010 yoga and run 63.5
2/12/2010 run and bike 85 yes
2/13/2010 run 47.6
2/14/2010 run 122 yes
Week 429.9 3
2/15/2010 run and bike 47.5
2/16/2010 run and bike 82 yes
2/17/2010 run and bike 68.2
2/18/2010 yoga, run and bike 11
2/19/2010 run and bike 59.9
2/20/2010 run 134 yes
2/21/2010 run 59
Week 461.6 2
2/22/2010
2/23/2010
2/24/2010
2/25/2010
2/26/2010
2/27/2010
2/28/2010
Week 0
3/1/2010
3/2/2010
3/3/2010
3/4/2010
3/5/2010
3/6/2010
3/7/2010
Week 0
3/8/2010
3/9/2010
3/10/2010
3/11/2010
3/12/2010
3/13/2010
3/14/2010
Week 0
3/15/2010
3/16/2010
3/17/2010
3/18/2010
3/19/2010
3/20/2010
3/21/2010
Week 0
3/22/2010
3/23/2010
3/24/2010
3/25/2010
3/26/2010
3/27/2010
3/28/2010
Week 0
3/29/2010
3/30/2010
3/31/2010
4/1/2010
4/2/2010
4/3/2010
4/4/2010
Week 0
4/5/2010
4/6/2010
4/7/2010
4/8/2010
4/9/2010
4/10/2010
4/11/2010
Week 0
4/12/2010
4/13/2010
4/14/2010
4/15/2010
4/16/2010
4/17/2010
4/18/2010
Week 0
4/19/2010
4/20/2010
4/21/2010
4/22/2010
4/23/2010
4/24/2010
4/25/2010
Week 0
Comments Approximate mileage
Old shoes
New shoes
37.5
30.83333
50.83333
32.66667
6 x 2 min, 3 min rest
49
Old shoes just this time
Newest shoes
6 x 2 min, 2.5 min rest 250.4167
49.58333
Newest shoes
55.99833
6 x 2 min, 2 min rest
33.36167
Final 15 min push
58.13833
10:10 2-mile
49.33333
7 x 2:30, 2 min rest
45.23667
27.83333
4 x 5 min hard, 2 min rest
44.055
4 x 800 (2:30)
1600 (5:05), 2 x 1200 (3:48-3:50), 2400 (8:35)
45 bike
57.66667
tempo run, newest shoes
48.195 419.8183
tempo 35 min
55.26333
tempo 30 min
60.57
tempo 20 min
62
4 x mile (4:57-5:01)
63.83333
tempo 30 min
60.81667
push
5K (17:25)
44.58333
tempo 30 min
20 min bike
moderate push
46.52833
20.5 miles
25 x 400 (73-74), 100 meter rest
70.34667 463.9417
tempo 27:30, new shoes
10K (33:15)
28
4 x 1000 (3-3:05), 6 x 400 (72)
37.33333
8 x 800 (4 at 2:32-2:37, 4 at 2:25-2:26)
57.445
8 x 400, 4 x 800; 71-76, 2:21, 2:22, 2:27, 2:30
moderate push
62.58333
5 x 1000 (2:58 x 2, 3 x 2, 3:06)
4K (12:38)
61.485
2 x mile (4:55), 2 x 800 (2:25-26), 2 x 400 (68-69), 1 min rest
29.95833
3 mile (15:30), 1600 (4:55)
20.5
3 x mile (4:56-4:58)
2 x 800,1000,1200,400 (2:26-29, 3:03-06,3:37-40, 68-72)
53.04167
moderate push
4 x 5 min hard, 2 min rest
59.48667
8 x 2:20-25, 2 min rest
48.52833
3 x mile (4:58), 2 mile (10:11)
new shoes
58.59667 516.9583
tempo 40 min
6 x 3 min hard, 2 min off, 3 x 400 (72)
62.66667
35 min bike
0
3 x 7:40-45 hard
17.445
6 x 800 (2:26-27), 400 (69)
tempo 40 min
52.08333
tempo 20 min
69.82
tempo 55 min
6 x 3 min hard, 1:30 min off
fartlek (1,2,3,4,5 min hard x 2, 1 min rest)
58.305
moderate push
2 x 3 x 1000 (3:04-3:07), 1 min rest, 5 min sets
25 min tempo
59.61167
6 x 5 min hard, 2 min rest
7.75 mile tempo (41 min)
75.135
20 x 400 (70-73), 10K total time 35:14
64:08 min hard (11.4 miles)
79.255
7x 5 min hard
57.78278
20 miles hard
20K hard (65:26)
68.47667
fartlek (8 x 3 min hard, 2 min easy)
6 x mile (4:52, 53, 55, 55, 56, 58)
46.53833
31.66667
35 min hard
59.90167
55.27833
5 x 800 (2:22-2:25)
moderate
hard (60 min tempo)
65.33333
33.5 km
6 x 800 (2:24)
5K (15:50)
59.01667
60 min tempo
injured upper quad
injured upper quad
43.91667
injured upper quad
injured upper quad
injured upper quad
injured upper quad
injured upper quad
10.52833
10:50 hard, 5 off, 5 hard, 5 off, 15 hard
41.225
moderate
51.79
50 min tempo hard
60.74167
57.01167
hills push
60 min tempo
71.35167
new shoes
28.015 1254.881
31.44667
42.07
47.075
52.26333
51.86167
44.36
47.35
46.24167
49.055
36.93333
moderate pace
57.45167
75.48333
4 miles pacework (5:20), else easy
53.355
10 x mile hard (5:23-5:30, last one 5:02)
72.84667
9 x mile hard (5:20-5:24)
62.825
40 minutes bike
71.00167
10 x mile hard (5:11-5:15), 2 mile moderate (10:50)
45.24833
slight push
37.88167
2:27:41
44.29167
5 x 800 (2:24-2:28), 200 jog
53.68667
2.5 hard (12:38)
42.97167
6.75
8.365
49.83333
8k (26:25)
65.27333
59.63167
35 min hard
40.235
4 x mile (5:02-06)
54.74833
30 hard
59.04333
68.125
hills
60.33
25 hard
hills hard
49.59833
4xmile (4:55-5)
moderate pace
64.01667
27.41667
44.2
2 x mile (5:00), 2 x 800 (2:22), 2 mile (10:25)
50.48667
2xmile (4:53,4:58), 2x1200 (3:46), 2x800 (2:25,2:31), 2x400 (68)
63.75
new shoes
push hills
51.96 1917.478
16 x 400 (72-75 with 100 m rest)
68.83
tempo (40 min)
41.70833
Half-marathon (68:07, 5 mile: 25:47)
43.58333
sore calf muscles
sore calf muscles
32.09667
49.25
20.76667
moderate push
41.25833
moderate
50.76667
15 min push at the end
38.22333
50.16667
moderate, new shoes
53.02667 489.6767
moderate
hills hard
68.95333
37.31833
hard run
73.54167
62.61833
Chest injury
28.38333
33.61
hills
59.095
travel
46.63833
moderate push
52.965 516.15
new shoes
20 minute push
65.30333
20 min push
61.275
30.63333
52.68333
45.78333
hills
hills
67.45
moderate
61.94
moderate
5 x mile (4:57-5:02)
5k (17:45) Alumni meet
49.86667
70.61 459.735
new shoes
20 x 400 (70-73), 10K total time roughly 34:30
moderate
59.60833
2 x 2 mile (10:10, 10:20)
moderate pace
easy
easy
80.56667
push (60 minutes)
10k (32:54) Tour de Carrboro 1st place
moderate pace (<6 min/mile)
70.75333
easy
4 x 2-mile (10:30, 10:37, 10:38, 10:32)
48.15333
tried new flats (Asics), seemed good
one hour
one and a half hour walk
Chicago Marathon (2:20:33), flats
41.65333
very sore
very easy
felt good
moderate push
29.105
Felt great
easy
Foot hurts. Plantar fascitis??
Foot still hurts
Foot still hurts
47.46
tempo run, foot better
Still feel foot some…
Better
Outer Banks half marathon (69:12)
61.34667
53.625
Sore quads from soccer
Turkey Trot 8K (25:29)
39.805
easy
57.30833
Southern Village 5K (15:58) - first place
37.75
Moderate pace
Travel day
60 min
60 min
29.8
50.16667
Travel day
39.96667
48.48667
Travel day
29.18333
49.59333
Felt good
In Cairo training center - no place to run safely
24.625
In Cairo training center - no place to run safely
In Cairo training center - no place to run safely
easy
Travel from Cairo
36.55
Yoga felt great!
4xmile: 4:56-4:59
easy, tight from Wed.
moderate, felt good 942.6258
tough at the end, running with Brent helped big negative split
sore from yesterday
61.56667
Deep leg stretches
5x1200 (3:30-3:42)
70.84167
2 mile tempo, then hills 1,2,3 min.
easy
Coach Bubba 20K (1:05:46)
54.66667
800 (2:20), 1600 (4:43), 800 (2:16), 1200 (3:33), 800 (2:17)
70.83333
moderate
3x2000 (6:03, 5:58, 6:04)
74.18333
easy, very tight
moderate, felt better
3x1000 track (3:01-3:02)
moderate pace
25 min walk
Run for the Oaks 5K (15:12)
68.84333
8000 fartlek in the middle (25 minutes) on grass
Easy recovery. Pretty sore
Easy but hilly
Easy recovery
81.13333
sharp cramping in right hamstring
Gimghoul mile (4:41), 3x800 (2:17-2:19), 3x400 (66-67), Gimghoul mile (4:36) 481.6317
Easy - sore hamstrings, especially right, though left is tight
Easy
Hard long run, dropped a few 5:20 miles at the hour mark and again at the 90 min. mark
Easy, hilly run
73.59833
Easy
Easy, hilly run. Felt good.
5xmile on UNC x-c course hills (5:18, 5:10, 5:09, 5:06, 5:04)
Easy, very tight from workout
Easy
Moderate
Hard long run, ran 5:30 pace for miles 11-17
85.605
Good yoga session 1.67
Easy run, sore knee from soccer
Legs felt heavy (5xAA at 2:23-2:25)
Easy run, felt good
Easy
Girls on the Run 5K (15:15), felt good
Horrible weather outside
53.21667
8x1000 (2:58 down to 2:51)
Knee hurt a lot
Knee still hurts
Rested my knee
Knee started off sore, but got better by the end of the run
72.15
Penn Relays 10K (30:11) PR!
Very easy
Easy
3 hours
48.01667
17.5 min warmup, 4x400 (70-72), 2400 (7:04), 4x400 (67-69)
Easy run, felt good
71.77167
25 km Championships - Grand Rapids, MI - 12th Place (79:13)
50.5
0
Easy run to get back into things 440.5267
Moderate pace
38.56167
7.5 miles in White Mountains
15.8 miles on rolling route in Maine
71.23833
Easy recovery, sore from long run yesterday
Hot outside! Miserable running weather
Moderate pace
46.90333
Tough in the humidity to do a long run
Easy
Tempo run (23 minutes)
Long run, hilly Jones Ferry course
81.50333
Great yoga practice
Whew! It's hot!
Felt a little under the weather, tummy ache
25 min tempo
63.78 520.66
Ran in the evening for 32 min.
Tempo run (25 min, 4.65 miles)
Easy recovery
Felt great
76.57
Four mile (20:07) race
Long at Umstead; covered some ground! Felt strong.
Hiked for 2 hours at Umwharrie
73.96833
3x(1-2-3-2-1) with 5 min between sets; rest 45-40-35s
85.275
New shoes
1-2-3-4-3-2-1 up 54 hill with jog down rest
60.56667 603.065
10 x 1000 (2:56-3:04, most at about 3 min)
83.25833
8 x 1000
53.73
Tempo run 35 minutes
Moderate pace
75.30833
4 x 2k hard (6:07, 15, 11, 02) with 400 meter rest (~2:30)
75.95833
5 x mile (800 hard uphill, 30s recovery, 85 sec hard, 90 sec recovery)
Good pace
82.82167
6x1200 hard on trails (3:19-3:24); not a true 1200
82.855
Loops on the upper section of UNC cross country course
518.795
Swarthmore alumni 5K
77.94167
Easy walk in Wissahickon Park
Philly half marathon (PR: 65:50)!
68.24167
4 x AA field intervals
84.425
3xpumpkin loop (12:30, 12:15, 12:22)
78.51667
pushed hills
8x1000 on roads (3:02 down to 2:54)
Carrboro 10k (31:23)
78.80333
78.45833
4 x (mile (4:53-56) - 200 easy (47-50) - 400 hard (66-70)- 200 easy (47-50))
last hard long run
81.75
3 loops Mason Farm (25:42)
58.63333 543.27
3x800 at Bolin Creek trail (2:24-2:30)
Olympic Trials NYC (2:31)
53.125
0
44.52833
Turkey Trot 8K (25:54)
62.14167
Mistletoe half-marathon (1:10:07)
72.35
67.025
82.92
43.14667
long steady run
71.825
long steady run (5:57 pace)
543.465
1500 uphill (5:04), 3x100 strides, 3x700 (2:05-2:07), 1500 uphill (4:54), 3 x 100 strides, 3x700 (2:04-2:05)
4 mile warmup, 6 mile tempo run (30:47), 5 mile cooldown
88.74667
Easy run
Houston Half Marathon (66:08)
65.2
5 x 3 400s (67-68 mostly). 4th set (69,64,62) 200 rest and 400 between sets
40.51667
71.025
79.75167
62.95167
72.14667
Coach Bubba Run 20k (64:09, 1st place)
86.66
2 miles straights and curves (10:14), 2.4 miles road hard (12:25), 1 mile track hard (4:46)
589.14
Tempo run 42:30 7.8 miles
77.87167
1600, 1200, 800, 800 at pace (4:53, 3:37, 2:25, 2:25)
Gate River Run 15K (47:52, felt terrible in this race, not my best effort ever)
61.68
6 x 850 at Cross country course (2:31-2:37 for first 4, then 2:45, 2:43)
73.34667
Fartlek at Mason Farm (1-2-3-2-1-2-3-2-1)
60.725
68.83333
8x2:30 at Barclay
81.375
4 x 1000 at track (2:56-59) and criss-crosses
Hard run (5:40 pace)
54.21667
3 x 90 s aat Mason Farm access road
44.52833
Boston Marathon (15th Overall, $1500)
46.29167
46.56333
177.4233
65.925
Moderate pace run
68.39167
8 x 1000 at "Marc's loop" rolling hills (3:00-3:03)
Hard long run at Umstead
71.58167
65.695
52.34167
66.35667
54.73333
62.20667
56.33833
6 mile hike
57.51667
67.40833
53.88333
63.2
84.28333
66.81667
51.85
66.83333
Long night run in Chapel Hill
6x1000, with variable rest
long run finishing strong in Virginia foothills
84.35833
Parks Half-marathon (1:12:14)
71.85
8x1000 (90s rest) - cross country course
Umstead long run
75.43333
4 x mile at Gimghoul (5:04, 5:00, 4:57, 4:52) + 2800 m (8:43)
61.33833
0
0
0
0
0
7.016667
40.35
UNC Turkey Trot 4 mile (22:38)
57.63333
Wilmington Turkey Trot 2.4 mile (12:55)
49.025
Run at the Rock (14 mile @ 1:29:01)
52.04167
68.35
56.05
67.5
77.71667
63.61667
71.375
78.08333
63.94167
Cross-country Nationals (12km @ 40:47)
54.38333
70.28333
Coach Bubba 20 km (1:05:54)
68.3
82.08333
81.825
73.68333
75.29167
57.61667
Run for Water 5.6 km @17:42
78.51667
43.35
52.05
Owl's Roost 15 miles @ 1:22:34
79.15833
55.46667
68.11667
54.80833
37.28333
49.9
0
0
0
0
0
7.5
46.16667
62.61667
64.1
67.78333
66.86667
81.31667
73.85833
75.85833
64.4
77.50833
Ginghoul mile, 4x1200, mile on track
9 loops hard at AA fields (continuous running)
70.675
quick pace, covered 15.5 miles with 4x5:17 on the track
67.2
6x800 fast on Lakefront (2:21-2:25, #6 was 2:16)
Chicago marathon (2:20:23 PR!)
52.51667
Still very sore (calf muscles)
Much less sore (right calf still a little)
22.66667
55.21667
68.23333
2 sets of 3x1000 (3:03-3:06); mile (4:55), 400 rest between sets
71.33333
67.975
5xmile (5:01, 5:02, 4:56, 4:54, 4:57), 2 min rest
Turket trot Battle Park 4-mile (21:58)
68.825
Gallop and Gorge 8k (25:29)
73.1
17.5
51.5
57.81667
68.7
64.65
40.86667
72.20833
58.16667
3-4-5-4-3-4-5-4-3 fartlek on track with half-time rest
72.875
29.45
6xmile (5:01-5:05), 90s recovery
Progression run for 1 hr starting at 5:45 down to 5:10 (5:23 average)
71.65
Fartlek (8-8-6-6-4-4-2-2 w/half time rest)
Easy first 10 (63:30), then hard next ten (56:30), easy cool down finish
73.856
0
Cary WakeMed 10k
0
0
0
Raleigh Rocks 1/2 Marathon
0
0
Tar Heel 10-miler
0
0
Boston Marathon
0
1 37.5 1 151.8333
2 30.83333 2 187.9433
3 50.83333 3 167.875 100
4 32.66667 4 205.18
90
5 49 5 247.22
6 49.58333 6 189.4583 80
7 55.99833 7 218.8467
8 33.36167 8 162.9867 70
9 45.47167 9 194.7633 60
10 49.33333 10 246.5983
11 45.23667 11 271.7844 50
12 27.83333 12 206.5833
40
13 44.055 13 223.545
14 57.66667 14 164.285 30
15 48.195 15 187.825
16 55.26333 16 193.27 20
17 60.57 17 187.0067 10
18 62 18 223.2233
19 63.83333 19 251.9217 0
20 60.81667 20 178.8317 0 50 100 150
21 44.58333 21 130.2217
22 46.52833 22 213.6583
23 70.34667 23 242.07 350
24 28 24 185.8533
25 37.33333 25 206.0817 300
26 57.445 26 143.3717 250
27 62.58333 27 192.1833
28 61.485 28 242.4317 200
29 29.95833 29 167.7267 150
30 20.5 30 210.1767
100
31 53.04167 31 227.8567
32 59.48667 32 260.6517 50
33 48.52833 33 189.665 0
34 58.59667 34 202.2367
0 10 20 30 40
35 62.66667 35 175.025
36 24.97167 36 167.23
37 66.39 37 193.5833
38 52.08333 38 268.5267
39 69.82 39 293.55
40 58.305 40 242.4383
41 59.61167 41 156.7033
42 75.135 42 295.8217
43 79.255 43 282.83
44 57.78278 44 316.9433
45 68.47667 45 309.125
46 46.53833 46 297.645
47 31.66667 47 159.795
48 59.90167 48 270.2417
49 55.27833 49 265.4883
50 65.33333 50 301.51
51 59.01667 51 273.6233
52 43.91667 52 248.9533
53 10.52833 53 255.975
54 41.225 54 230.795
55 51.79 55 268.775
56 60.74167 56 261.9
57 57.01167 57 208.6217
58 71.35167 58 0
59 28.015 59 154.025
60 31.44667 60 243.9417
61 42.07 61 290.7917
62 47.075 62 256.9083
63 52.26333 63 312.8833
64 51.86167 64 231.5333
65 44.36 65 257.55
66 47.35 66 87.18333
67 46.24167 67 7.5
68 49.055 68 240.6667
69 36.93333 69 297.9
70 57.45167 70 279.7833
71 75.48333 71 198.6333
72 53.355 72 281.2333
73 72.84667 73 195.5167
74 62.825 74 235.8917
75 71.00167 75 247.831
76 45.24833
77 37.88167
78 44.29167
79 53.68667
80 42.97167
81 6.75
82 8.365
83 49.83333
84 65.27333
85 59.63167
86 40.235
87 54.74833
88 59.04333
89 68.125
90 60.33
91 49.59833
92 64.01667
93 27.41667
94 44.2
95 50.48667
96 63.75
97 51.96
98 68.83
99 41.70833
100 43.58333
101 32.09667
102 49.25
103 20.76667
104 41.25833
105 50.76667
106 38.22333
107 50.16667
108 53.02667
109 68.95333
110 37.31833
111 73.54167
112 62.61833
113 28.38333
114 33.61
115 59.095
116 46.63833
117 52.965
118 65.30333
119 61.275
120 30.63333
121 52.68333
122 45.78333
123 67.45
124 61.94
125 49.86667
126 70.61
127 59.60833
128 80.56667
129 70.75333
130 48.15333
131 41.65333
132 29.105
133 47.46
134 61.34667
135 53.625
136 39.805
137 57.30833
138 37.75
139 29.8
140 50.16667
141 39.96667
142 48.48667
143 29.18333
144 49.59333
145 24.625
146 36.55
147 61.56667
148 70.84167
149 54.66667
150 70.83333
151 74.18333
152 68.84333
153 81.13
154 73.59833
155 85.605
156 53.21667
157 72.15
158 48.01667
159 71.77167
160 50.5
161 0
162 38.56167
163 71.23833
164 46.90333
165 81.50333
166 63.78
167 76.57
168 73.96833
169 85.275
170 60.56667
171 83.25833
172 53.73
173 75.30833
174 75.95833
175 82.82167
176 82.855
177 77.94167
178 68.24167
179 84.425
180 78.51667
181 78.80333
182 78.45833
183 81.75
184 58.63333
185 53.125
186 0
187 44.52833
188 62.14167
189 72.35
190 82.92
191 43.14667
192 71.825
193 88.74667
194 65.2
195 40.51667
196 71.025
197 79.75167
198 62.95167
199 72.14667
200 86.66
201 77.87167
202 61.68
203 73.34667
204 60.725
205 68.83333
206 81.375
207 54.21667
208 44.52833
209 46.29167
210 46.56333
211 65.925
212 68.39167
213 71.58167
214 65.695
215 52.34167
216 66.35667
217 54.73333
218 62.20667
219 56.33833
220 57.51667
221 67.40833
222 53.88333
223 63.2
224 84.28333
225 66.81667
226 51.85
227 66.83333
228 76.4
229 71.85
230 75.43333
231 61.33833
232 0
233 0
234 0
235 0
236 0
237 7.016667
238 40.35
239 57.63333
240 49.025
241 52.04167
242 68.35
243 56.05
244 67.5
245 77.71667
246 63.61667
247 71.375
248 78.08333
249 63.94167
250 54.38333
251 70.28333
252 68.3
253 82.08333
254 81.825
255 73.68333
256 75.29167
257 57.61667
258 78.51667
259 43.35
260 52.05
261 79.15833
262 55.46667
263 68.11667
264 54.80833
265 37.28333
266 49.9
267 0
268 0
269 0
270 0
271 0
272 7.5
273 46.16667
274 62.61667
275 64.1
276 67.78333
277 66.86667
278 81.31667
279 73.85833
280 75.85833
281 64.4
282 77.50833
283 70.675
284 67.2
285 52.51667
286 22.66667
287 55.21667
288 68.23333
289 71.33333
290 67.975
291 68.825
292 73.1
293 17.5
294 51.5
295 57.81667
296 68.7
297 64.65
298 40.86667
299 72.20833
300 58.16667 235.8917
301 72.875
302 29.45
303 71.65
304 73.856 247.831
305
306
307
308
309
310
311
312
15-week build
Chicago 2005 53.07911
Chicago 2006 57.283
New York 2007 74.25511
Boston 2008 66.72189
Twin Cities 2008 64.67278
Chicago 2009 58.55778
Boston 2010 59.86752
150 200 250 300
40 50 60 70 80
23-week training plan to New York Olympic Trials
Week Monday Tuesday Wednesday Thursday Friday
Time Time Time Time
21-May Yoga 11
28-May Yoga 11 Easy 50 Run 50 Easy 40 Run
4-Jun Yoga 11 Easy 60 Tempo 50 Easy 60 Run
11-Jun Yoga, Easy 30 Easy 60 Tempo 60 Easy 50 Run
18-Jun Yoga 11 Easy 70 Tempo 65 Easy 50 Run
25-Jun Yoga 11 Easy 70 Tempo 60 Easy 50 Run
Race 4 on
2-Jul Yoga, Easy 50 Easy 50 4th 50 Easy 60 Run
9-Jul Yoga 11 Easy 70 60 Easy 55 Run
16-Jul Yoga 11 Easy 70 60 Easy 55 Run
23-Jul Yoga, Easy 50 Easy 70 60 Easy 55 Run
30-Jul Yoga 11 Easy 70 60 Easy 55 Run
6-Aug Yoga 11 Easy 85 80 Easy 70 Run
13-Aug Yoga, Easy 65 Easy 75 90 Easy 60 Run
20-Aug Yoga 11 Easy 60 80 Easy 70 Run
27-Aug Yoga 11 Easy 75 90 Easy 60 Run
3-Sep Yoga, Easy 50 Easy 70 80 Easy 70 Run
10-Sep Yoga 30 Easy 80 50 Easy 70 Run
17-Sep Yoga 11 Easy 70 80 Easy 70 Run
24-Sep Yoga, Easy 50 Easy 60 80 Easy 70 Run
1-Oct Yoga 11 Easy 70 80 Easy 70 Run
8-Oct Yoga 11 Easy 80 50 Easy 70 Run
15-Oct Yoga, Easy 50 Easy 70 80 Easy 60 Run
22-Oct Yoga 11 Easy 60 80 Easy 60 Run
29-Oct Yoga 11 Easy 50 Run
90.0
80.0
70.0
Mileage Estimate
Mileage Estimate
60.0
Mileage Estimate
50.0
40.0 Long Run
30.0
20.0
10.0
0.0
21-May
21-May 4-Jun
4-Jun 18-Jun
18-Jun 2-Jul
2-Jul 16-Jul
16-Jul 30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 8-Oct 22
30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 8-Oct
Week
Week
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Friday Saturday Sunday
Mileage Long Run
Time Time Time Total Time Estimate Mileage
Run 45 56.0 9.0 7.5
50 Long 90 291.0 46.6 15.0
50 Run 40 Long #DIV/0! 13 weeks only #VALUE! #DIV/0!
60 Long 110 370.0 59.2 18.3
70 Run 40 Long 120 426.0 68.2 20.0
70 Run 45 Long 110 416.0 66.6 18.3
70 Long 120 400.0 64.0 20.0
70 Run 50 Long 130 446.0 71.4 21.7
70 Run 55 Long 120 441.0 70.6 20.0
70 Long 150 455.0 72.8 25.0
70 Run 60 Long 110 436.0 69.8 18.3
70 Run 65 Long 120 501.0 80.2 20.0
70 Long 130 490.0 78.4 21.7
70 Run 65 Long 120 476.0 76.2 20.0
70 Run 65 Long 150 521.0 83.4 25.0
70 Long 110 450.0 72.0 18.3
Race
Philly
65 Run 40 Half 85 420.0 67.2 14.2
70 Run 65 Long 130 496.0 79.4 21.7
70 Long 120 450.0 72.0 20.0
Race Carrboro
70 10K 60 Long 140 501.0 80.2 23.3
60 Run 65 Long 120 456.0 73.0 20.0
80 Long 120 460.0 73.6 20.0
50 Run 65 Long 90 416.0 66.6 15.0
Race Marathon
35 Trials 135 231.0 37.0 0.0
22-Oct
Oct 22-Oct
23-week training plan to New York Olympic Trials
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time Time Time Time Time Time
21-May Yoga 11 Off Easy 44.67 Run 65.52 Off Easy 52.5 Run
28-May Run 60.16 Easy 56.25 Easy 66.24 Run 47.24 Hiking 7.5 miles Easy 62 Long
4-Jun Easy 43.75 Easy 61.5 Yoga Easy 56.42 Run 58.75 Moderate 61 Off
11-Jun Long 105.5 Easy 46.83 Easy 60.33 Tempo 23 min 48.95 Run 62 Easy 53.33 Long
18-Jun Yoga 11 Easy 66 Easy 62.1 Tempo 25 min 60.75 Off Run 59.33 Long
25-Jun Yoga 43.5 Easy 72.9 Tempo 25 min 57.9 Easy 57.5 Run 67.45 Run 48.5 Long
Race 4 on
2-Jul Yoga, Easy 11.33 Easy 64.5 4th (20:07) 62 Easy 68.5 Run 65 Long 124.35 Easy
9-Jul Moderate 56.45 Easy 53 Easy 65 Fartlek workout 95 Easy 48.6 Run 72.6 Long
16-Jul Yoga 11 Off, sore back Easy 53 Hills 70 Easy 60.6 Run 61.7 Long
23-Jul Yoga, Easy 10 Easy 67.9 Intervals 89.5 Easy 48.1 Run 66.7 Run 60.75 Long
30-Jul Yoga Easy 66.5 Intervals 70 Easy 57.67 Run 50.8 Run 77.3 Off
6-Aug Easy 50.3 Tempo 60.45 Easy 35 Moderate 57 Easy 66.5 Run 61.6 Long
13-Aug Yoga, Easy 11 Easy 62.5 Track intervals 65 Easy 50.9 Run 57 Run 77.85 Long
20-Aug Easy 54.25 Run 70.33 Road intervals 70 Easy 53.95 Run 64.3 Run 65.8 Long
27-Aug Yoga Easy 68.6 Trail workout 98 Easy 50.83 Run 70.2 Run 64 Long
3-Sep Yoga, Easy 35.95 Easy 70 Trail workout 80 Easy 45.9 Run 60.8 Alumni race 57.5 Long
Race
10-Sep Yoga + run 38.35 Easy 74.9 Road intervals 90 Easy 52.8 Off Easy 50.4 Philly Half
17-Sep Yoga + run 49.5 Easy 69.3 AA intervals 60 Easy 59.1 Run 69.5 Run 66.4 Long
24-Sep Yoga 11.3 Easy 48.55 Pumpkin intervals 98 Easy 60.45 Easy 66.6 Run 69.7 Long
Race Carrboro
1-Oct Yoga 11 Easy 68.2 Road intervals 68 Easy 49.7 Run 69.25 10K 70 Long
8-Oct Yoga 11 Easy 60.3 Pumpkin intervals (2-387 Easy
sets) 63.75 Run 66.5 Long 120 Easy
15-Oct Yoga, Easy 56 Easy 70 Track (4xmile) 70 Easy 69 Run 65.1 Long 111.5 Easy
22-Oct Yoga 11.3 Easy 64.75 Mason Farm (x3 continuous)
80 Easy 46.15 Off Long 91.1 Easy
Race Marathon
29-Oct Yoga 11 3-4x800 Bolin Creek
50 Easy 48.75 Walk Run 58 Trials 151
90.0
80.0
70.0
Mileage Estimate
Mileage Estimate
60.0 Mileage
50.0 Long Run
Rough week
40.0 Mileage Plan
30.0 Long Run Plan
20.0
10.0
0.0
21-May
21-May 4-Jun
4-Jun 18-Jun
18-Jun 2-Jul
2-Jul 16-Jul
16-Jul 30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 8-Oct
30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 22-Oct
8-Oct 22-Oct
21-May
21-May 4-Jun
4-Jun 18-Jun
18-Jun 2-Jul
2-Jul 16-Jul
16-Jul 30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 8-Oct
30-Jul 13-Aug 27-Aug 10-Sep 24-Sep 22-Oct
8-Oct 22-Oct
Week
Week
Sunday
Mileage Long Run
Time Total Time Estimate Mileage
57.25 230.9 37.3 9.5
90.55 382.4 61.8 15.1
386.9 61.9 17.6
112.08 383.5 62.1 18.7
123.5 382.7 62.1 20.6
111.67 459.4 74.6 19.0
48.16 443.8 72.4 21.3
129.6 520.3 84.1 21.6
118.1 374.4 60.3 19.3
156.6 499.6 81.1 26.2
322.3 51.6 12.9
121 451.9 73.7 20.8
131.5 455.8 73.8 21.9
123.3 501.9 81.6 21.0
145.5 497.1 80.5 24.3
117.5 467.7 74.4 18.4
95 401.5 66.1 17.1
132.75 506.6 82.0 22.2
119.5 474.1 77.0 20.3
136.67 472.8 77.1 23.3
66.5 475.1 76.7 19.9
50.9 492.5 80.3 19.3
58.5 351.8 56.9 15.2
318.8 53.0 26.2
Average 431.9 70.0 19.4
Greater than 75 9 12
Greater than 80 6 4