Marty - October 2003
ACTUAL							run(m)	strength	other(t)
		AM	L	PM	Time
06-Oct	Monday			3m run, 1500 swim, 3m run	1.5		6		0.5
07-Oct	Tuesday	off
08-Oct	Wednesday			6m run with 1.5 tempoish, 20min spin	1.5		6		0.3
09-Oct	Thursday	1.2k swim with 6 x 50 fast	5m run		1.25		5		0.5
10-Oct	Friday		35min spin w 3 pickups		0.55				0.55
11-Oct	Saturday	Coca Cola Finale	3rd, 1:00.57	easy jog down	2		5		1
12-Oct	Sunday			7.5m easy run	1		7.5
					7.8
ACTUAL							run	strength	other
13-Oct	Monday			4.5m jog	0.7		4.5	1
14-Oct	Tuesday		3m jog	strength, 6m jog	1.75		9
15-Oct	Wednesday			3.5m jog, 4 x (800,400 sub LT) 3:00 jog between, 3m jog	1.5		10.5
16-Oct	Thursday			7m (2m wm up, 4m MP, 1m easy)	0.85		7
17-Oct	Friday			strength	0.6		0	1
18-Oct	Saturday		5 easy		0.7		5
19-Oct	Sunday	3wm up, 5m race, 4m cool down	5:52 pace in race		1.5		12
					7.6
							run	strength	other
ACTUAL
20-Oct	Monday			4.5 ez	0.75		4.5
21-Oct	Tuesday	strength		10: 2 wm up, 7@ MP/MSS, 1 easy	1.8		10	1
22-Oct	Wednesday			run to track, 4x1mile sub-LT w 400 between, run home	1.5		11.5
23-Oct	Thursday	strength, no run			0.65		0	1
24-Oct	Friday		12.5 w/ 6 AeT		1.6		12.5
25-Oct	Saturday	2			0.35		2
26-Oct	Sunday			totally beat from travel	0		0
					6.65
							run	strength	other
ACTUAL
27-Oct	Monday			6	0.85		6
28-Oct	Tuesday	strength		10 - 2 ez, 7 MP, 1 ez	1.7		10.2	1
29-Oct	Wednesday			11- 3.5wm up, 5 x 400 w 200 jog, 800, 5 x 400, 3m warm down	1.5		11
30-Oct	Thursday			7.5 ez	0.95		7.5
31-Oct	Friday		6	strength	1.5		6	1
01-Nov	Saturday		3.5 ez		0.5		3.5
02-Nov	Sunday	14 (9 at MP)			1.6		14
					8.6
							run	strength	other
		45 goal	52 goal	60 goal	monthly mileage
	week 1	week2	week3	week4
total time	7.8	7.6	6.65	8.6
run(m)	29.5	48	40.5	58.2	176.2
strength	0	2	2	2
other(t)	2.85	0	0	0
Other is time spent on any swim/bike or yoga type classes I get dragged to…
strength in this block is basic prep work and consists of some or all of the following:
	incline situps
	obliques (side twists)
	back exercises
	regular crunches
	medicine ball
	lat pulldown
	bicep curls (light)
	tricep extension
	seated leg press (tricky back=no squats)
	calf raises
	hip (abductors, flexors, inductors)