Hunter - Marathon Training Log

Week	Mon	Tue	Wed	Thur	Fri	Sat	Sun	460.2	Total Planned Mileage
1	10.15	10.16	10.17	10.18	10.19	10.20	10.21	250.37	Total Mileage run so far
m to run	rest	3	3	3	rest	6	cross	15	Total Miles to Run /wk
act m run	n/a	3.07	3	3.03	n/a	6.75	n/a	15.85	Total Miles Run /wk
time (min)	n/a	0:25:11	0:25:00	0:24:01	n/a	1:00:07	n/a	2:14:19	Total Time Running /wk
min/mile	n/a	8:12	8:20	7:55	n/a	8:55	n/a	8:28	Avg min/mile
stretch (15min+)	y	y	y	n	y	y	y
wt (lb)	157.4	157	157.2	156.6	155.2	156.6	156.2	156.6	Average Weight
bf (%)	17.2	17.2	17.4	17.2	17.2	17	16.3	17.1	Avg bf %
Temp F	n/a	75	88	88	n/a	68	85
notes		humid, sore right knee		low humidity!			jumped rope, hiked bull creek
2	10.22	10.23	10.24	10.25	10.26	10.27	10.28
m to run	rest	3	3	3	rest	7	cross	16	Total Miles to Run /wk
act m run	n/a	3.08	3.49	3.09	n/a	7.39	n/a	17.05	Total Miles Run /wk
time (min)	n/a	0:26:26	0:30:50	0:27:07	n/a	1:12:00	n/a	2:36:23	Total Time Running /wk
min/mile	n/a	8:35	8:56	8:46	n/a	9:43	n/a	9:10	Avg min/mile
stretch (15min+)	n	y	Y	Y	y	y
wt (lb)	157.4	157.8	157.4	155.8	155.2	155.6	156.2	156.5	Average Weight
bf (%)	16.7	17.2	16.7	16.9	17.1	17.6	16.8	17.0	Avg bf %
Temp F	n/a	72	75	72	n/a	50	n/a
notes		sore left ankle		terrible run, felt lousy		sore right foot, group run so slower than planned
3	10.29	10.30	10.31	11.1	11.2	11.3	11.4
m to run	rest	3	4	3	rest	5	cross	15	Total Miles to Run /wk
act m run	n/a	3.09	4.22	3.24	n/a	5.17	n/a	15.72	Total Miles Run /wk
time (min)	n/a	0:26:08	0:35:56	0:27:26	n/a	0:44:58	n/a	2:14:28	Total Time Running /wk
min/mile	n/a	8:28	8:31	8:28	n/a	8:42	n/a	8:33	Avg min/mile
stretch (15min+)	yes	no	no	yes	yes	yes	no
wt (lb)	156	154.6	155	154.6	154.6	154.8	155.6	155.0	Average Weight
bf (%)	15.9	16.7	16.5	16.7	16.8	16.6	16.5	16.5	Avg bf %
Temp F	n/a	76	72	70	n/a	59	n/a
notes		modified Yasso 800s.  1/2 mile slow, 1/2m fast, repeat		sore r ankle, front of calf		trying for steady 9 min pace	walked with Wesley in IKEA more than 3 hrs
4	11.5	11.6	11.7	11.8	11.9	11.10	11.11
m to run	rest	3	4	3	rest	9	cross	19	Total Miles to Run /wk
act m run	n/a	3.05	4.4	3.38	n/a	9.25	n/a	20.08	Total Miles Run /wk
time (min)	n/a	23:58	0:42:46	0:26:16	n/a	1:28:14	n/a	3:01:14	Total Time Running /wk
min/mile	n/a	7:51	9:43	7:46	n/a	9:31	n/a	9:04	Avg min/mile
stretch (15min+)	yes	yes	yes	yes	yes	yes	yes
wt (lb)	157	156.8	156.6	156	156.8	156	155	156.3	Average Weight
bf (%)	17.1	16.9	16.7	16.9	16.2	16.4	16.2	16.6	Avg bf %
Temp F	n/a	68	67	75	n/a	80	n/a
notes		trying to run 8 min mile for 5k distance	tried to run slow 9-10min/mile	did not track pace during run
5	11.12	11.13	11.14	11.15	11.16	11.17	11.18
m to run	rest	3	5	3	rest	10	cross	21	Total Miles to Run /wk
act m run	n/a	4.29	5.75	3.3	n/a	15.84	n/a	29.18	Total Miles Run /wk
time (min)	n/a	0:38:32	0:52:51	0:26:38	n/a	2:31:25	n/a	4:29:26	Total Time Running /wk
min/mile	n/a	8:58	9:34	8:04	n/a	9:33	n/a	9:14	Avg min/mile
stretch (15min+)	yes	yes	yes	yes	yes	yes	yes
wt (lb)	156.2	155.6	154.4	153.8	154.6	155.8	155	155.1	Average Weight
bf (%)	16.5	16.7	16.7	16.6	16.4	16.8	16	16.5	Avg bf %
Temp F	n/a	79	81	60	n/a	60	n/a
notes			Terrible run, felt awful, tired, slow			got totally lost, felt better than I would have thought
6	11.19	11.20	11.21	11.22	11.23	11.24	11.25
m to run	rest	3	5	3	rest	7	cross	18	Total Miles to Run /wk
act m run	n/a	3.14	5.33	3.7	n/a	n/a	7.49	19.66	Total Miles Run /wk
time (min)	n/a	0:27:44	0:47:01	0:30:55	n/a	n/a	1:03:41	2:49:21	Total Time Running /wk
min/mile	n/a	8:50	8:49	8:22	n/a	n/a	8:30	08:37	Avg min/mile
stretch (15min+)	no	no	no	yes	no	n/a	no
wt (lb)	155.4	155.6	154.4	154	154.2	154.6	155.4		Average Weight
bf (%)	15.6	15.8	16.1	15.8	15.7	16.4	16		Avg bf %
Temp F	n/a	80	88	50	n/a	n/a	41
notes						rained all day
7	11.26	11.27	11.28	11.29	11.30	12.1	12.2
m to run	rest	3	6	3	rest	12	cross	24	Total Miles to Run /wk
act m run	n/a	3.2	6.39	3.05	n/a	12.13	n/a	24.77	Total Miles Run /wk
time (min)	n/a	0:27:04	0:56:37	0:26:23	n/a	1:59:05	n/a	3:49:09	Total Time Running /wk
min/mile	n/a	8:27	8:51	8:40	n/a	9:49	n/a	09:15	Avg min/mile
stretch (15min+)	no	no	no	no	yes	yes	no
wt (lb)	154.2	154.8	153.8	152.4	152.8	153.6	153.6	153.6	Average Weight
bf (%)	16	16	16.2	14.9	15.2	15.8	15.6	15.7	Avg bf %
Temp F	n/a	62	67	68	n/a	66	n/a
notes						decker challenge (all hills)
8	12.3	12.4	12.5	12.6	12.7	12.8	12.9
m to run	rest	3	6	3	rest	13	cross	25	Total Miles to Run /wk
act m run	n/a	3.13	6.13	3.18	n/a	8	n/a	20.44	Total Miles Run /wk
time (min)	n/a	0:23:32	0:58:16	0:28:49	n/a	1:18:25	n/a	3:09:02	Total Time Running /wk
min/mile	n/a	7:31	9:30	9:04	n/a	9:48	n/a	09:15	Avg min/mile
stretch (15min+)	no	no	yes	no	yes	no	no
wt (lb)	153.4	153.2	153.6	153.6	153.4	153.8	152.8	153.4	Average Weight
bf (%)	15.2	15.6	15.4	15.1	15.1	15.2	15	15.2	Avg bf %
Temp F	n/a	68	75		n/a
notes
9	12.10	12.11	12.12	12.13	12.14	12.15	12.16
m to run	rest	3	7	4	rest	10	cross	24	Total Miles to Run /wk
act m run	n/a	3.63	7.74	4.52	n/a	13.84	n/a	29.73	Total Miles Run /wk
time (min)	n/a	0:32:55	1:08:07	0:45:25	n/a	2:09:50	n/a	4:36:17	Total Time Running /wk
min/mile	n/a	9:04	8:48	10:03	n/a	9:23	n/a	09:18	Avg min/mile
stretch (15min+)	no	no	no	no	no	yes	no
wt (lb)	152.8	152	151.4	150.8	153.2	153.4	152.8	152.3	Average Weight
bf (%)	15.1	15.7	15.2	15	15	15.5	15.2	15.2	Avg bf %
Temp F	n/a				n/a		n/a
notes
10	12.17	12.18	12.19	12.20	12.21	12.22	12.23
m to run	rest	3	7	4	rest	15	cross	29	Total Miles to Run /wk
act m run	n/a	n/a	7.17	n/a	4.36	n/a	n/a	11.53	Total Miles Run /wk
time (min)	n/a	n/a	1:01	n/a	0:43:00	n/a	n/a	1:44:00	Total Time Running /wk
min/mile	n/a	n/a	8:34	n/a	9:52	n/a	n/a		Avg min/mile
stretch (15min+)	no	no	no	no	no	no	no
wt (lb)	153.4	152						152.7	Average Weight
bf (%)	15.4	15.2						15.3	Avg bf %
Temp F	n/a	n/a
notes		sore knee no run to rest	calf sore	sore calf, no running		calf very sore, also sick, no run
11	12.24	12.25	12.26	12.27	12.28	12.29	12.30
m to run	rest	4	8	4	rest	16	cross	32	Total Miles to Run /wk
act m run	n/a	4.11	n/a	n/a	n/a	n/a	15.86	19.97	Total Miles Run /wk
time (min)	n/a	33:22:00	n/a	n/a	n/a	n/a	2:35:16	0	Total Time Running /wk
min/mile	n/a	8:07	n/a	n/a	n/a	n/a	9:47		Avg min/mile
stretch (15min+)	no	no	yes	no	no	yes	yes
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes		could still feel tension in calf					mv to skagit, very hilly, cold
12	12.31	1.1	1.2	1.3	1.4	1.5	1.6
m to run	rest	4	8	5	rest	12	cross	29	Total Miles to Run /wk
act m run	n/a	6.11	8.23	n/a	n/a	n/a	12.05	26.39	Total Miles Run /wk
time (min)	n/a	0:52:35	1:15:36	n/a	n/a	n/a	1:54:03	0	Total Time Running /wk
min/mile	n/a	8:37	9:11	n/a	n/a	n/a	9:28		Avg min/mile
stretch (15min+)	no	no	no	no	no	no	no
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes			very hilly, tacoma	travelling, no run			still sore in right calf
13	1.7	1.8	1.9	1.10	1.11	1.12	1.13
m to run	rest	4	9	5	rest	18	cross	36	Total Miles to Run /wk
act m run	n/a	4.12	9.06						Total Miles Run /wk
time (min)	n/a	37:02:00	1:19:12					0	Total Time Running /wk
min/mile	n/a	9:00	8:44						Avg min/mile
stretch (15min+)	no	no	no
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes
14	1.14	1.15	1.16	1.17	1.18	1.19	1.20
m to run	rest	5	8	5	rest	14	cross	32	Total Miles to Run /wk
act m run								0	Total Miles Run /wk
time (min)								0	Total Time Running /wk
min/mile									Avg min/mile
stretch (15min+)
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes
15	1.21	1.22	1.23	1.24	1.25	1.26	1.27
m to run	rest	5	10	5	rest	20	cross	40	Total Miles to Run /wk
act m run								0	Total Miles Run /wk
time (min)								0	Total Time Running /wk
min/mile									Avg min/mile
stretch (15min+)
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes
16	1.28	1.29	1.30	1.31	2.1	2.2	2.3
m to run	rest	5	8	4	rest	12	cross	29	Total Miles to Run /wk
act m run								0	Total Miles Run /wk
time (min)								0	Total Time Running /wk
min/mile									Avg min/mile
stretch (15min+)
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes
17	2.4	2.5	2.6	2.7	2.8	2.9	2.10
m to run	rest	4	6	3	rest	8	cross	21	Total Miles to Run /wk
act m run								0	Total Miles Run /wk
time (min)								0	Total Time Running /wk
min/mile									Avg min/mile
stretch (15min+)
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes
18	2.11	2.12	2.13	2.14	2.15	2.16	2.17
m to run	rest	3	4	2	rest	rest	26.2	35.2	Total Miles to Run /wk
act m run								0	Total Miles Run /wk
time (min)								0	Total Time Running /wk
min/mile									Avg min/mile
stretch (15min+)
wt (lb)									Average Weight
bf (%)									Avg bf %
Temp F
notes