Training Spring 2018

	A	B	C	D	E	F	G	H	J	K	V
1
2
3
4		25 Dec 2017	26 Dec 2017	27 Dec 2017	28 Dec 2017	29 Dec 2017	30 Dec 2017	31 Dec 2017	weekly km	weekly miles
5	20	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
6	5 weeks off running, gym ~5 times a week	Easy	Easy	Checking HR at 5:33min/km	Easy	Easy	Easy	Easy
7		5.8	6.3	9	7.5	10	10	10	58.6	36.41235185
8				hr=152
9
10		1 Jan 2018	2 Jan 2018	3 Jan 2018	4 Jan 2018	5 Jan 2018	6 Jan 2018	7 Jan 2018	weekly km	weekly miles
11	19	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
12		Steady HIlls	Easy		Easy	Easy	Easy + 5k hiking	Easy
13		16.1	7.2		11	10	6.7	11	62	38.5250139
14
15
16		8 Jan 2018	9 Jan 2018	10 Jan 2018	11 Jan 2018	12 Jan 2018	13 Jan 2018	14 Jan 2018
17	18	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
18		Easy		Easy	Easy	Easy	5k LT @ ~4:00 min/km + Aerobic maintenance	Easy
19		10.3		12	10.3	8.5	16.8	12.2	70.1	43.55812056
20
21
22		15 Jan 2018	16 Jan 2018	17 Jan 2018	18 Jan 2018	19 Jan 2018	20 Jan 2018	21 Jan 2018
23	17	Mon	Tues	Wed	Thurs	Fri	Sat	Sun			88+i
24		Easy	Easy	Easy x2	12k Steady		10 Miler @ 5:17min/km, not flat	Easy
25		8	11.4	11.2	12		16	12.8	71.4	44.36590311
26							hr=147,20 sec/km faster than 27/12
27
28		22 Jan 2018	23 Jan 2018	24 Jan 2018	25 Jan 2018	26 Jan 2018	27 Jan 2018	28 Jan 2018
29	16	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
30		Easy	Middle of Aerobic zone	Easy	15k Steady		Fairly Steady and Longish 21.1k @ 4:36	Easy
31		12	16.2	8.2	16.5		21.8	9.4	84.1	52.25731725
32			hr=156				hr=162, windy
33
34		29 Jan 2018	30 Jan 2018	31 Jan 2018	1 Feb 2018	2 Feb 2018	3 Feb 2018	4 Feb 2018
35	15	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
36		Recovery	Easy		Easy x2	Easy	3x(3.2k @ 3:56min/km w/ 1.6k jog recovery)
37		6.2	9.7		16	8	16.2		56.1	34.85892387
38
39
40		5 Feb 2018	6 Feb 2018	7 Feb 2018	8 Feb 2018	9 Feb 2018	10 Feb 2018	11 Feb 2018
41	14	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
42		Easy	VO2max 5x800 in 2:57	Easy x2	5k LT @ 3:58 min/km	Easy	Long run 21.1km @ 4:49 min/km
43		9.7	16	11.7	15	10.5	21.7		84.6	52.56800284
44							hr=152, another ~20 sec/km faster than 20/1
45
46		12 Feb 2018	13 Feb 2018	14 Feb 2018	15 Feb 2018	16 Feb 2018	17 Feb 2018	18 Feb 2018
47	13	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
48		VO2max 5x800 in 2:58	Easy	Easy x2	5k LT @ 3:54 min/km	Recovery	3x(5k @ 4:00min/km w/ 2k recovery @ 5:15 min/km)
49		12.5	12.5	13	15.2	9.2	26.8		89.2	55.42631033
50
51
52		19 Feb 2018	20 Feb 2018	21 Feb 2018	22 Feb 2018	23 Feb 2018	24 Feb 2018	25 Feb 2018
53	12	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
54		Hills	Easy x2	Easy x2	VO2max 10x400 in 1:24	Easy w/ 4 strides	5x(2k @ 3:50min/km w/ 800m recovery @5:20 min/km)
55		13.4	15.6	16.6	12.2	9.1	24		90.9	56.48264135
56
57
58		26 Feb 2018	27 Feb 2018	28 Feb 2018	1 Mar 2018	2 Mar 2018	3 Mar 2018	4 Mar 2018
59	11	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
60		Easy	VO2max 11x400 in 1:23	Easy	Aerobic w/ 5 strides		Long on treadmill	Steady long @ 4:13 min/km
61		12.7	12.6	11.8	12.4		21.1	21.1	91.7	56.97973831
62			on frozen track				10k race cancelled	hr=170
63
64		5 Mar 2018	6 Mar 2018	7 Mar 2018	8 Mar 2018	9 Mar 2018	10 Mar 2018	11 Mar 2018
65	10	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
66		Recovery	6k Aerobic @ 4:36 min/km w/ 6 strides	VO2max 5x1000 @ 3:42 w/ 300m recovery jog	Recovery w/ 6 strides		5k in 19:05 + 21.1 with breaks
67		12	13.6	13.8	12.5		26.2		78.1	48.5290901
68			hr=146, ~10 sec/km improvement compared to 10/2				Hilly 5k race, think I had a 18.15 in my legs, wrong mindset, poor warmup, several mistakes, but useful to re-develop race day mindset
69
70		12 Mar 2018	13 Mar 2018	14 Mar 2018	15 Mar 2018	16 Mar 2018	17 Mar 2018	18 Mar 2018
71	9	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
72		Recovery	Easy	8.5k Aerobic	VO2max 6x800 in 2:55 w/ 300m recovery jog		10k @ 3:50 min/km
73		9	13.1	15	11.6		15.6		64.3	39.95416765
74							it was snowing
75
76		19 Mar 2018	20 Mar 2018	21 Mar 2018	22 Mar 2018	23 Mar 2018	24 Mar 2018	25 Mar 2018
77	8	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
78		VO2max 6x800 in 2:56 w/ 300m recovery jog		15min easy + 15min @HM pace + 15min easy		walk	Half Marathon race @ 3:56 min/km
79		13.9		10			22.6		46.5	28.89376043
80							hr=179
81							Great run, fastest split last 5k
82		26 Mar 2018	27 Mar 2018	28 Mar 2018	29 Mar 2018	30 Mar 2018	31 Mar 2018	1 Apr 2018
83	7	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
84		1h Bike	1h Bike		Easy	Feel Heavy	Feel Very Heavy @ 4:45 min/km
85		0	0		11	17.5	17.5		46	28.58307483
86							hr=159
87
88		2 Apr 2018	3 Apr 2018	4 Apr 2018	5 Apr 2018	6 Apr 2018	7 Apr 2018	8 Apr 2018
89	6	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
90								Easy @ 5:16 min/km
91								8.2	8.2	5.095243774
92								hr=141
93
94		9 Apr 2018	10 Apr 2018	11 Apr 2018	12 Apr 2018	13 Apr 2018	14 Apr 2018	15 Apr 2018
95	5	Mon	Tues	Wed	Thurs	Fri	Sat	Sun
96		Easy	Easy	Easy	Easy w/ 1 mile in 6 min		5000m in 18:45	Easy
97		10.4	11	11.4	12.2		7.7	18.2	70.9	44.05521751
98							1.5kg heavier than half marathon 3 week before
99		16 Apr 2018	17 Apr 2018	18 Apr 2018	19 Apr 2018	20 Apr 2018	21 Apr 2018	22 Apr 2018		42.00883505
100	4	Mon	Tues	Wed	Thurs	Fri	Sat	Sun