ACTUAL |
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run miles |
strength |
other |
03-Nov |
Monday |
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4.5 ez |
0.7 |
|
4.5 |
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04-Nov |
Tuesday |
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2ez
-3MP-1backoff-3MP -1ez (very humid) |
1.25 |
|
10 |
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05-Nov |
Wednesday |
strength |
|
3.5wm up,
3.25 tempo interval work with 1m ez btwn sets, 3m easy |
1.5 |
|
10.75 |
1 |
|
06-Nov |
Thursday |
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5m easy |
0.7 |
|
5 |
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07-Nov |
Friday |
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11 easy |
1.5 |
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11 |
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08-Nov |
Saturday |
fishing |
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09-Nov |
Sunday |
25min wm
up, 10k (pretty slow day), 3.5m warm down |
|
1.6 |
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13 |
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7.25 |
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ACTUAL |
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10-Nov |
Monday |
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3 easy |
0.4 |
|
3 |
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11-Nov |
Tuesday |
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strength,
10 easy |
1.3 |
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10 |
1 |
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12-Nov |
Wednesday |
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3.5 easy,
3.2 speed (1200 jog), 3m easy |
1.7 |
|
11 |
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13-Nov |
Thursday |
|
7.5 easy |
strength |
1.75 |
|
7.5 |
1 |
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14-Nov |
Friday |
|
5 ez |
|
0.75 |
|
5 |
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15-Nov |
Saturday |
|
3.5 |
8.5 |
1.5 |
|
12 |
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16-Nov |
Sunday |
14 pick up
last 20 minutes |
|
1.8 |
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14 |
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9.2 |
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ACTUAL |
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17-Nov |
Monday |
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5 easy, 2k
swim |
1.5 |
|
5 |
|
0.7 |
18-Nov |
Tuesday |
strength
(core, legs) |
|
3 easy, 8 @
6:55, 1 easy |
2 |
|
12 |
1 |
|
19-Nov |
Wednesday |
|
|
10 w 2
speedwork |
1.5 |
|
10 |
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20-Nov |
Thursday |
strength
(core, legs) |
|
5easy |
1.25 |
|
5 |
1 |
|
21-Nov |
Friday |
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off |
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0 |
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22-Nov |
Saturday |
30k race
(tempo) 20 total |
decent, had
to stretch out hip/ITB band numerous times |
|
2.6 |
|
20 |
|
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23-Nov |
Sunday |
|
3 easy, 900 swim, 3 easy with walk breaks |
2 |
|
6 |
|
0.4 |
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10.85 |
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ACTUAL |
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24-Nov |
Monday |
off |
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25-Nov |
Tuesday |
|
1800 swim |
weights, 6
easy |
1.5 |
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6 |
|
0.6 |
26-Nov |
Wednesday |
5 easy |
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|
0.75 |
|
5 |
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27-Nov |
Thursday |
10 with 10k |
|
|
1.3 |
|
10 |
|
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28-Nov |
Friday |
take a
couple days to get shin splints gone |
bike 23,
swim 2k |
|
2.2 |
|
0 |
|
2.2 |
29-Nov |
Saturday |
off day |
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0 |
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30-Nov |
Sunday |
16 easy |
|
2 |
|
16 |
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7.75 |
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55 |
65 |
60 |
55 |
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week 1 |
week2 |
week3 |
week4 |
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total time |
7.25 |
9.2 |
10.85 |
7.75 |
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run(m) |
54.25 |
62.5 |
58 |
37 |
beginning of hip/shin splint problems |
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strength |
1 |
2 |
2 |
0 |
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other(t) |
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1.1 |
2.8 |
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Other is time
spent on any swim/bike or yoga type classes I get dragged to… |
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strength in
this block is basic prep work and consists of some or all of the following: |
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incline situps |
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obliques (side twists) |
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back exercises |
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regular crunches |
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medicine ball |
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lat pulldown |
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bicep curls (light) |
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tricep extension |
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seated leg press (tricky back=no squats) |
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calf raises |
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hip & glutes |
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