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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 0:00 0:00 0:00 Actual Time 7:13 28:38 485:13 Bike 32.83 km 68.24 km 2702.78 km Run 58.03 km 240.73 km 3371.38 km Strength - - 0 km Walk - - 8.05 km Other - - 0 km Week's Comments: Soreness in my: Caused by: How I felt this week: MONDAY  11/16/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: 166 Workout 1     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: tm fat burner 2.6 @ 15% Workout Data   Run Distance 1.61km Bike Shoes Nike Free - Blue Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:23 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: feeling a bit better - must have been a little sick last week still a long ways from great, but chipping away kind of weird, felt skinnier all of a sudden today like overnight - pants/belt looser. ate huge yesterday, had stomach ache last night finally don't feel bloated like I have been - wonder if I have some parasite issues like last year?? anyway, run was pretty tough due to the huge snow yesterday. Paths were mostly clear, canal was frozen rutted tire tracks. had Idea to go sub-8 pace, held very low 160 range first 5 miles and was comfortable but about 45secs behind. Worked real hard in tougher conditions as was still 40 behind @7. Pushed harder getting well into 170s and finally got rolling and make a comeback to just squeak under 1:20. Almost heaved at the end...! Workout Data   Run Distance 16.09km Bike Shoes Cascadia 2 Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:19 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 TUESDAY  11/17/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: 164.8 Workout 1     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: tm fat burner 2.6 @ 15% Workout Data   Run Distance 1.61km Bike Shoes Nike Free - Blue Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:23 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: easy-ish run heel sore one hard push up havana Workout Data   Run Distance 11.97km Bike Shoes Mizuno Rider Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:02 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 WEDNESDAY  11/18/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: tm fat burner 2.6 @ 15% Workout Data   Run Distance 1.61km Bike Shoes Nike Free - Blue Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:23 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: cc 2 tempo intervals - similar to 11/10 workout Want to get really good running sub-threshold @ 7:00 or lower. Today the pace ended up at 7, but I was working a little harder than I would have liked - though not digging at all. Hopefully a steady diet of days like this one will get me there for Boston. Plus losing 5 more pounds and getting heel 100%. Knew going in that legs were a little tired from the past 2 days. Aimed for solid mid-160s effort rather than killing myself to make pace. Ended up just a whisker over 7 on avg. Would have liked another 10 secs, but I'll take it for now. Beautiful day - no wind, snow still on the ground, dry roads, and ~60 degrees. Great view of skyline, made me want to do the Evans to Pikes route I've been toying with... Workout Data   Run Distance 13.68km Bike Shoes Fastwitch 3 Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:04 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 THURSDAY  11/19/2009   Sleep: 1   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: 167.4 Workout 1     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: tm fat burner 2.6 @ 15% did first 3-4 min in socks only Workout Data   Run Distance 1.4km Bike Shoes Nike Free - Blue Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:20 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 Workout 2     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: good recovery run kept a nice soft heel-friendly stride Workout Data   Run Distance 8.45km Bike Shoes Mizuno Rider Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:51 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 FRIDAY  11/20/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: 168.6 Workout 1     Type: Run     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: tm fat burner 2.6 @ 15% Workout Data   Run Distance 1.61km Bike Shoes Nike Free - Blue Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:23 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-143 Zone 2: Aerobic 0 144-154 Zone 3: Tempo 0 155-161 Zone 4: SubThreshold 0 162-169 Zone 5A: SuperThrehold 0 170-173 Zone 5B: Aerobic Capacity 0 174-179 Zone 5C: Anaerobic Capacity 0 180-255 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:00 Workout Description: none Coach's Comments: none Athlete Comments: cc on mtb hadn't ridden it since b-day felt good, hung with dave and the boys Workout Data   Bike Distance 32.83km Bike 8500 Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:05 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1 0 0-137 Zone 2 0 138-151 Zone 3 0 152-157 Zone 4 0 158-168 Zone 5 0 169-172 Zone 6 0 173-178 Zone 7 0 179-255 SATURDAY 11/21/2009       You have no workouts today SUNDAY 11/22/2009       You have no workouts today