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Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Week 10-13 Schedule (12/5/11-1/1/12) Weekly Mileage is now 35-45
Miles |
(Curr VDOT
11/24/11 @ 40.87) |
GOALS: VDOT 12/31
@ 42, 1/31 @ 43, 2/29 @ 44, 3/31 @ 45.
Assess. Can you adjust VDOT?? |
Adjust VDOT only
if workouts get easier. Do not adjust
intensities if workouts get easier…wait the proper period. |
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Tues (T) |
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Wed. (E) |
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Thurs (Cruise Int. Mile) |
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Sat (R) |
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Sun (L) |
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TOTAL |
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8 |
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6 |
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8 |
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6 |
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12 |
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40 |
8 |
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6 |
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8 |
|
6 |
|
14 |
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42 |
10 |
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6 |
|
9 |
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5 |
|
15 |
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45 |
8 |
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6 |
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6 |
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5 |
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13 |
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38 |
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VDOT 41 |
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VDOT 41 |
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VDOT 41 |
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VDOT 41 |
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VDOT 41 |
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8:02 |
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9:59 |
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8:02 |
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200s @ 51 sec. |
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last 10 |
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at 8:35/mile |
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VDOT 43.5 |
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evey other wk |
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9:30 |
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10% Weekly Miles |
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25% Weekly Miles |
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8% Weekly Miles |
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R is 5% Weekly |
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MP is 90 mins |
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weekly |
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Threshold Minutes/Paces |
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(11 Miles) |
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20 @ 8:05 |
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25 @
8:08 |
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30 @ 8:13 |
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35 @
8:16 |
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T = Threshold Run |
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40 @ 8:19 |
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E = Easy |
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45 @ 8:22 |
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INT= 3x1600 with 2:00 Rest |
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50 @ 8:24 |
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R = 10x200 |
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55 @ 8:26 |
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L = Long |
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60 @
8:28 |
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65 @ 8:30 |
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70 @ 8:32 |
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75 @ 8:34 |
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80 @ 8:36 |
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Week 1-9 Progress Report (10/3/11 - 12/4/11) |
Day |
Date |
10x100 (6:20) |
3x1600 (7:58) |
T (8:19) |
M (8:35) |
E (9:00) |
R (10:00) |
Total |
NOTES |
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T |
10/4/11 |
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3x1600 (8:00) |
|
2.09 |
1.07 |
0.88 |
7.04 |
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W |
10/5/11 |
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3.24 |
3.24 |
6.48 |
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F |
10/7/11 |
0.60 (6:39) |
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4.01 (8:45) |
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0.89 |
0.97 |
6.47 |
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Sa |
10/8/11 |
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5.01 |
5.01 |
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Su |
10/9/11 |
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4 |
6.01 |
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10.01 |
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0.6 |
3 |
4.01 |
6.09 |
11.21 |
10.1 |
35.01 |
MET TARG |
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T |
10/11/11 |
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4 (8:15) |
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3.02 |
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7.02 |
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W |
10/12/11 |
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2.5 |
4 |
6.5 |
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H |
10/13/11 |
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3x1600 (8:08) |
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3.44 |
0.57 |
7.01 |
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Sa |
10/15/11 |
0.60 (<6:39) |
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6.52 |
7.12 |
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Su |
10/16/11 |
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7.17 |
3 |
10.17 |
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0.6 |
3 |
4 |
0 |
16.13 |
14.09 |
37.82 |
MET TARG |
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T |
10/18/11 |
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6.11 |
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6.01 |
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H |
10/20/11 |
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3 (8:15) |
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3.01 |
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6.11 |
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F |
10/21/11 |
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3 (8:18) |
4.64 |
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7.64 |
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Sa |
10/22/11 |
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10.01 |
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10.01 |
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Su |
10/23/11 |
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5 (8:18) |
1.29 |
4 |
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10.29 |
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0 |
0 |
11 |
22.05 |
7.01 |
0 |
40.06 |
MET TARG |
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T |
10/25/11 |
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1 (7:59) |
2 |
1.14 |
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4.14 |
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W |
10/26/11 |
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1.48 |
5 |
6.48 |
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F |
10/28/11 |
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1 (8:24) |
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5.42 |
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6.42 |
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Sa |
10/29/11 |
0.60 (6:15) |
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4.52 |
0.91 |
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6.03 |
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Su |
10/30/11 |
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10 |
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10 |
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0.6 |
0 |
2 |
6.52 |
18.95 |
5 |
33.07 |
MET TARG |
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M |
10/31/11 |
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5 (8:19) |
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3.14 |
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8.14 |
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W |
11/2/11 |
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6 |
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6 |
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F |
11/4/11 |
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3x1600 (7:55) |
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3.4 |
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6.4 |
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Sa |
11/5/11 |
0.60 (6:12) |
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3.41 |
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4.01 |
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Su |
11/6/11 |
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5 |
5.5 |
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10.5 |
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0.6 |
3 |
5 |
5 |
21.45 |
0 |
35.05 |
MET TARG |
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M |
11/7/11 |
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2 (8:14) |
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3.01 |
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5.01 |
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W |
11/9/11 |
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3 |
3.24 |
6.24 |
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F |
11/11/11 |
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3x1600 (8:00) |
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2.45 |
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0.59 |
6.04 |
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Sa |
11/12/11 |
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1 |
9.03 |
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10.03 |
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Su |
11/13/11 |
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10 |
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10 |
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0 |
3 |
2 |
3.45 |
25.04 |
3.83 |
37.32 |
MET TARG |
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Sa |
11/19/11 |
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VDOT 40.27 |
5K (7:43) |
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3.11 |
RACE PR |
Su |
11/20/11 |
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VDOT 40.59 |
5M (7:51) |
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5 |
RACE PR |
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0 |
0 |
8.11 |
0 |
0 |
0 |
8.11 |
ADJ TARG |
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H |
11/24/11 |
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VDOT 40.87 |
4.75M (7:47) |
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4.75 |
RACE PR |
F |
11/25/11 |
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8.39 |
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8.39 |
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Sa |
11/26/11 |
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10.01 |
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10.01 |
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Su |
11/27/11 |
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10.01 |
|
10.01 |
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0 |
0 |
4.75 |
0 |
28.41 |
0 |
33.16 |
MET TARG |
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W |
11/30/2011 |
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6.03 |
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6.03 |
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Sa |
12/3/2011 |
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7 |
|
7 |
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0 |
0 |
0 |
0 |
13.03 |
0 |
13.03 |
NOT MET |
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