| ****** | 2022 Running Activity | (through Jan 17) | ****** | |||||||||||||||
| Date | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total | WK | |||||||||
| 26-Dec | ------- | ------- | ------- | ------- | ------- | ------- | ------- | ------- | ------- | ------- | ------- | ------- | 4.07 | (14:03)K | 4.07 | 1 | ||
| 2-Jan | General soreness | Knee too sore for necessary treadmill | 4.07 | (15:04)K | 4.11 | (15:05)K | 5.13 | (14:25)K | 3.05 | (14:17)T | Upgraded desktop to Mint 20.3 | 16.36 | 2 | |||||
| 9-Jan | 8.02 | (14:00)K | 5.35 | (14:34)K | Late night -- Georgia/Alabama game | 6.70 | (13:34)K | 1.01 | (16:58)K | 6.70 | (13:34)K | 4.03 | (14:29)K | 31.81 | 3 | |||
| 16-Jan | snowmageddon | ice and sore knee | 0.76 | (14:29)W | 0.67 | (16:06)K | rain | 4.04 | (14:44)K | 4.02 | (14:33)K | 9.49 | 4 | |||||
| 23-Jan | rain and wind | 8.04 | (13:42)K | 5.45 | (14:31)K | 2.03 | (13:57)K | cold and wind | cold and wind | cold and wind | 15.52 | 5 | ||||||
| 30-Jan | cold and wind | 4.02 | (14:55)K | cold and wind | cold and wind | rain | rain | cold and wind | 4.02 | 6 | ||||||||
| 6-Feb | cold and wind | 2.03 | (15:16)K | 3.04 | (15:18)K | 4.02 | (14:57)K | 1.03 | (15:45)K | stomach issues | stomach issues | 10.12 | 7 | |||||
| 13-Feb | cold and wind | cold and wind | 2.03 | (15:14)K | cold and wind | cold and wind | cold and wind | cold and wind | 2.03 | 8 | ||||||||
| 20-Feb | rain | rain | rain | rain | 2.02 | (14:30)K | rain and wind | 2.03 | (15:03)K | 4.05 | 9 | |||||||
| 27-Feb | rain | 3.03 | (15:06)K | 3.03 | (14:58)K | 3.03 | (17:18)K | 3.03 | (18:07)K | wind | car in shop | 12.12 | 10 | |||||
| 6-Mar | 4.02 | (15:26)K | Leveled front fountain with Bruce | 4.02 | (15:32)K | rain | rain and wind | Took Cici to the vet | cold and wind | 8.04 | 11 | |||||||
| 13-Mar | cold and wind | 4.03 | (15:07)K | 4.03 | (15:14)K | rain | 4.03 | (14:52)K | Cici to vet -- $5500, sigh.... | cold and wind | 12.09 | 12 | ||||||
| 20-Mar | cold and wind | co9ld and wind | co9ld and wind | rain and wind | co9ld and wind | co9ld and wind | cold and wind | 13 | ||||||||||
| 27-Mar | cold and wind | should have run | 3.03 | (15:02)K | sore | rain and wind | cold and wind | cold and wind | 3.03 | 14 | ||||||||
| 3-Apr | RIP Cici -- euthanized | moved couch and coffee table to curb | 2.03 | (15:02)K | cold and wind | cold and wind | cold and wind | 2.03 | 15 | |||||||||
| 10-Apr | cold and wind | 2.03 | (15:01)K | 2.03 | (15:22)K | cold and wind | 3.03 | (15:15)K | cold and wind | cold and wind | 7.09 | 16 | ||||||
| 17-Apr | cold and wind | Rock Springs track closed - contruction | Rock Springs track closed - contruction | Rock Springs track closed - contruction | Rock Springs track closed - contruction | Rock Springs track closed - contruction | Rock Springs track closed - contruction | 17 | ||||||||||
| 24-Apr | Rock Springs track closed - construction | Rock Springs track closed - construction | Rock Springs track closed - construction | Rock Springs track closed - construction | Rock Springs track closed - construction | 2.01 | (16:28)Kh | rest day | 2.01 | 18 | ||||||||
| 1-May | 2.58 | (15:26)Kh | rest day | 3.03 | (14:51)Kh | hurt hamstring | 5.61 | 19 | ||||||||||
| 8-May | LWTM M | 20 | ||||||||||||||||
| WK | 15-May | WK | ||||||||||||||||
| 1 | 22-May | 1 | ||||||||||||||||
| 2 | 29-May | 2 | ||||||||||||||||
| 3 | 5-Jun | 2.01 | (19:47)T | 2.79 | (19:25)T | 3.43 | (19:10)T | 8.23 | 3 | |||||||||
| 4 | 12-Jun | 4.02 | (17:31)T | 4.02 | (17:21)T | 3.57 | (17:36)T | 5.02 | (18:04)T | 3.02 | (15:53)T | 2.51 | (18:45)T | 22.16 | 4 | |||
| 5 | 19-Jun | 6.02 | (17:50)T | 5.26 | (17:52)T | 5.02 | (16:53)T | 2.10 | (18:03)T | 5.02 | (15:15)T | 5.23 | (16:28)T | 4.02 | (17:04)T | 32.67 | 5 | |
| 6 | 26-Jun | 4.02 | (15:24)A | 5.52 | (17:20)T | 2.52 | (15:11)T | 3.95 | (17:06)T | 5.14 | (16:57)T | 6.02 | (16:51)T | 27.17 | 6 | |||
| 7 | 3-Jul | 3.50 | (17:13)T | 6.21 | (16:36)T | Costco | 3.51 | (16:25)T | 4.02 | (15:18)T | 17.24 | 7 | ||||||
| 8 | 10-Jul | 6.28 | (16:16)T | 6.19 | (14:57)T | 2.01 | (15:47)T | 6.06 | (15:38)T | 6.52 | (14:51)T | 27.06 | 8 | |||||
| 9 | 17-Jul | 6.29 | (15:52)T | 6.22 | (14:40)T | 2.02 | (16:09)T | 6.09 | (15:28)T | 6.10 | (15:47)T | 6.59 | (15:12)T | 33.31 | 9 | |||
| 10 | 24-Jul | 2.00 | (15:59)T | 7.06 | (15:58)T | 6.16 | (12:57)T | 2.01 | (15:36)T | 6.05 | (15:51)T | 6.06 | (15:19)T | 4.00 | (15:14)T | 33.34 | 10 | |
| 11 | 31-Jul | 9.21 | (15:33)T | 6.80 | (15:11)T | 5.69 | (13:56)T | 7.70 | (15:03)T | 29.40 | 11 | |||||||
| 12 | 7-Aug | 6.31 | (14:37)T | Physical | 5.51 | (13:23)T | 6.06 | (14:41)T | 3.76 | (15:07)Ti | 21.64 | 12 | ||||||
| 13 | 14-Aug | 6.01 | (14:57)A | 6.00 | (13:19)T | 7.87 | (14:41)T | 5.26 | (14:39)T | 5.40 | (13:32)Ti | 5.11 | (13:48)T | 35.65 | 13 | |||
| 14 | 21-Aug | 4.01 | (14:07)T | 3.01 | (14:31)T | 7.51 | (14:46)T | 14.53 | 14 | |||||||||
| 15 | 28-Aug | 6.67 | (14:14)T | 5.42 | (13:16)T | 6.65 | (14:28)T | 2.05 | (15:11)T | 5.29 | (14:36)T | 5.81 | (14:13)T | 31.89 | 15 | |||
| 16 | 4-Sep | 5.39 | (12:57)T | 3.09 | (14:30)T | 3.78 | (14:25)T | 12.26 | 16 | |||||||||
| 17 | 11-Sep | 3.22 | (14:30)T | 3.49 | (14:37)T | 3.43 | (14:36)T | 3.47 | (14:35)T | 2.84 | (14:29)T | 16.45 | 17 | |||||
| 18 | 18-Sep | 2.82 | (14:29)T | 5.97 | (14:41)T | 2.04 | (14:34)T | 4.51 | (14:36)T | 15.34 | 18 | |||||||
| 19 | 25-Sep | 4.52 | (15:06)T | 2.07 | (14:42)T | 4.98 | (14:56)T | 5.15 | (14:32)T | 5.23 | (14:24)T | 21.95 | 19 | |||||
| 20 | 2-Oct | 3.03 | (12:59)P | 5.12 | (14:20)T | 5.21 | (14:38)T | 1.41 | (14:55)T | 14.77 | 20 | |||||||
| 9-Oct | 2.98 | (14:19)P | 5.04 | (16:24)T | 5.08 | (16:27)T | 13.10 | |||||||||||
| 16-Oct | 5.30 | (14:55)Pcp | 2.75 | (18.22)T | 2.40 | (20.00)T | 3.01 | (20.21)T | 13.46 | |||||||||
| 23-Oct | 1.01 | (19:26)T | 0.96 | (20:53)T | 1.43 | (20:59)T | 2.14 | (21:05)T | 2.13 | (21:08)T | 2.23 | (20:11)T | 9.90 | |||||
| 30-Oct | 3.07 | (19:22)T | 3.00 | (18:57)T | 3.02 | (17:58)T | 4.02 | (18:34)T | 4.02 | (16:22)T | 17.13 | |||||||
| 6-Nov | 3.05 | (11:37)P | 2.41 | (18:40)T | 2.41 | (18.31)T | 2.50 | (18:00)T | 2.42 | (18:36)T | 2.81 | (11:14)T | 2.42 | (18:36)T | 18.02 | |||
| 13-Nov | 4.23 | (11:49)T | 2.41 | (18:40)T | 2.44 | (18:27)T | 3.79 | (12:29)T | 2.42 | (18:36)T | 3.70 | (12:13)T | 2.50 | (18:00)T | 21.49 | |||
| 20-Nov | 5.27 | (17:05)T | 2.49 | (18:04)T | 2.52 | (18:04)T | 3.98 | (12:08)T | 2.51 | (17:54)K | 3.82 | (12:20)K | 2.51 | (17:58)T | 23.10 | |||
| 27-Nov | 5.24 | (17:10)K | 2.66 | (17:13)K | 2.55 | (17:39)T | dentist | 3.60 | (11:32)T | 2.50 | (18:02)T | 4.18 | (12:43)T | 20.73 | ||||
| 4-Dec | 2.48 | (18:09)T | 5.56 | (17:06)K | 2.50 | (17:56)T | 3.06 | (8:46)K | 2.47 | (18:13)T | 3.35 | (11:27)K | 1.44 | (17:25)T | 20.86 | |||
| 11-Dec | 4.47 | (16:37)T | 2.59 | (17:25)T | 2.62 | (17:13)T | 2.51 | (14:39)T | dentist | 1.63 | (16:20)T | day off | 13.82 | WK | ||||
| 18-Dec | 1.97 | (16:16)T | 3.90 | (17:26)T | 1.97 | (17:20)T* | 1.73 | (17:31)T | 4.43 | (11:57)T | SRD | 3.34 | (12:20)T | 17.34 | 1 | |||
| 25-Dec | 4.67 | (13:24)T | 3.98 | (15:57)T | 2.26 | (16:16)T | 1.85 | (13:18)T | 3.94 | (12:53)T | 4.09 | (15:24)T | 4.00 | (14:57)T | 24.79 | 2 | ||
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | ||||||||||||
| Totals: | Running Time ( dd:hh:mm:ss ): | 08:16:23:53 | Miles Run: | 778.29 | ||||||||||||||
| 2021 | Avg MPW: | 14.26 | Average Pace: | 16:03 | Average Miles per Day: | 2.04 | ||||||||||||
| . | Nbr Runs: | 202 | Avg Duration of Run: | 1:01:54 | Avg Distance of Run: | 3.85 | ||||||||||||
| Heart rates: | < 105 | 105 - 109 | 110 - 114 | 115 - 119 | 120 - 124 | 125 - 129 | 130 - 135 | 140 - 145 | ||||||||||
| RSS | Easy | SRD but ran | Long run | Intervals | Cp/ftp test | |||||||||||||
| * means start of Silver Comet 10k training plan D3 Training Plan Intermediate | ||||||||||||||||||