2013 Running
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MilesTimePaceDescriptionWeightgProteingCarbsgFatgAlccalTotalcalBudgetcalDeficitSleepDew PointAvg HR
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OFFWORKOUTSNOT DONE
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NOT DONE
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NOT DONE
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12/9/20130OFF
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12/10/20130OFF
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12/11/20130OFF
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12/12/201340:30:000:07:30Treadmill - still sore + WEIGHTS149
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12/13/20134.40:31:300:07:10Treadmill + WEIGHTS146
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12/14/201360:40:000:06:40Treadmill + WEIGHTS146
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12/15/20139.181:00:490:06:37Malmo would call this pace "moderate". tight hammies + WEIGHTS146
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Totals/Averages23.582:42:190:06:53146.75
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RECOVERYWORKOUTSNOT DONE
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NOT DONE
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NOT DONE
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12/16/20137.941:01:050:07:42Monday night crew + WEIGHTS146
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12/17/201350:34:000:06:48Treadmill progression to 6:00ish + WEIGHTS147
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12/18/20132.520:18:300:07:20Really sore back + WEIGHTS147
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12/19/20136.290:41:300:06:36Back sore, but better + WEIGHTS147
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12/20/201350:38:000:07:36Treadmill - felt bad + WEIGHTS146
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12/21/2013161:55:270:07:13RAIN AND COLD OH MY GOD146
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12/21/20134.20:30:000:07:09Dreadmill @ The Gym
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12/22/20137.760:55:550:07:12Cold and windy, I'm not cut out for this145
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12/22/20133.10:20:000:06:27Dreadmill @ The Gym
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Totals/Averages54.716:34:270:07:13146.29
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RECOVERYWORKOUTSNOT DONE
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NOT DONE
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NOT DONE
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12/23/20138.71:00:000:06:54And WEIGHTS145
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12/24/201380:52:000:06:30Kinda Treadmill Tempo + WEIGHTS145.5
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12/25/201316.681:55:190:06:55148
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12/26/20134.890:35:110:07:12148
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12/26/2013101:02:000:06:12Treadmill Tempo + WEIGHTS
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12/27/20130Driving148
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12/28/201319.582:31:480:07:45And WEIGHTS148
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12/29/20139.191:01:440:06:43148
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Totals/Averages77.048:58:020:06:59147.21
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RECOVERYWORKOUTSNOT DONE
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NOT DONE
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NOT DONE
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12/30/201350:35:350:07:07Gym + WEIGHTS146
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12/30/201310.181:11:330:07:02
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12/31/20139.011:00:000:06:40
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1/1/20140Lazy
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1/2/20140Lazy
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1/3/201440:27:00Treadmill
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1/4/201460:41:00Treadmill
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1/5/20149.931:00:007.93 in 45:30. Treadmill
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Totals/Averages44.124:55:080:06:41146.00
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Wrapping up 2013
CIM 2013 Log
Summer 2013 Log
Boston 2013 Log
Summer/CIM Training Plan