2016 Training Plan
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PB's 2016 Training Plan
Target | Forecast25002576
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Weekly Summary
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DateKmPlanKmTimeDid
Rating & Notes
PlanDidTime
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Fri, 1 Jan 5.0Easy5.370:29:465.4k @5.32. Sluggish. Harder than planned.2Up and Running
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Sat, 2 Jan
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Sun, 3 Jan 5.05.40:29:46
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Mon, 4 Jan
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Tue, 5 Jan
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Wed, 6 Jan
10
Thu, 7 Jan 5.0Easy5.360:28:225.4k @5.18. Ordinary run :-(2New Garmin Run Stats. Same Tendon Injury.
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Fri, 8 Jan
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Sat, 9 Jan 5.0parkrun5.010:21:485.0k @4.21. Very happy with this run!!!1Albert Park parkrun
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Sun, 10 Jan 6.0Easy6.290:34:266.3k @5.29. Struggle city again!2Cramps. Heat. Fast Finish.16.016.71:24:36
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Mon, 11 Jan
15
Tue, 12 Jan 10.0Easy10.350:50:2810.4k @4.531Lunch Escape
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Wed, 13 Jan 5.0Easy5.020:26:215k @5.15. Hot, 37 degrees.1A Bit Hot
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Thu, 14 Jan
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Fri, 15 Jan 8.0Tan7.840:40:097.8k @5.07. Checked out Garmin L-R balance.1Easy Tan
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Sat, 16 Jan
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Sun, 17 Jan 20.0Long run20.111:40:1320.1k @4.59. Good run, tendon not so happy.1Beach 20
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5.350:29:185.4k @5.28. Hot - maybe shouldn't have run.1Solazzo-Style-2-A-Day43.048.74:06:29
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Mon, 18 Jan
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Tue, 19 Jan 5.0NRC Speed Run4.950:46:14Main set: 6x 500m (300m @ 5k pace/200m @ mile pace)1Nike+ Run Club Speed Run - Coach for a Day
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Wed, 20 Jan 10.0NRC Home Run - 10k @5.309.580:57:459.6k @6.02. Warm and humid.1Nike+ Run Club Pacer - Home Run
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Thu, 21 Jan
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Fri, 22 Jan 6.0Easy6.700:33:116.7k @4.57. Wet and rainy.1Triple Fitzy
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Sat, 23 Jan
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Sun, 24 Jan 20.0Long run18.111:38:4918.1k @5.27. Tendon. Popliteus. :-(2Run to Feel. Felt Awful.41.039.33:55:59
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Mon, 25 Jan
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Tue, 26 Jan
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Wed, 27 Jan 5.0NRC Home Run - 5k @5.00
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Thu, 28 Jan
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Fri, 29 Jan 8.0Tan Track7.870:39:247.9k @5.00. Lap of Tan.1Wet Bits
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Sat, 30 Jan 15.0NRC Long Run15.521:26:1115.5k @5.33. Great run.1Nike+ Run Club Pacer - Long Run
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14.0Run Home after NRC14.021:15:4514k @5.24. Ok to home.115+14
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Sun, 31 Jan 42.037.43:21:20
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Mon, 1 Feb
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Tue, 2 Feb 6.0NRC Speed Run4.551:00:29Coach - joined in for 3x 400m1Nike+ Run Club Speed Run - Coach for a Day v2
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Wed, 3 Feb 10.0NRC Home Run - 10k @5.309.810:54:249.8k @5.331Nike+ Run Club Pacer - Home Run
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Thu, 4 Feb
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Fri, 5 Feb 10.0Yarra River10.340:51:3310.3k @4.592Unexpectedly Difficult
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Sat, 6 Feb 5.0parkrun5.010:21:28Great parkrun!1Insta-parkrun
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Sun, 7 Feb 25.0Road and trail25.272:30:21Insanely hot and hard 25k @5.57; including 12k of sandy beach trails.2Run. Hot. Sand. Crash. Burn. Walk.56.055.05:38:15
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Mon, 8 Feb
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Tue, 9 Feb 6.0NRC Speed Run6.790:53:30Main set of 1x1560m, 3x520m and 5x260m 1Nike+ Run Club - Speed Run
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Wed, 10 Feb 10.0NRC Home Run - 10k @5.3010.690:58:41NRC Home Run - 10.7k @5.29 with Lionel1Nike+ Run Club Pacer - Home Run
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Thu, 11 Feb
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Fri, 12 Feb 10.0Yarra River10.320:53:40Yarra River1Lunch Time Goodness
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Sat, 13 Feb 29.0NRC Long Run + Run Home29.192:38:15NRC Long Run 15.2k @5.30 (1:23.30); then
Run Home 14k @5.20 (1:14.45)
1Nike+ Run Club Pacer - Long Run + Run Home
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Sun, 14 Feb 5.0Easy60.057.05:24:06
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Mon, 15 Feb
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Tue, 16 Feb 6.0NRC Speed Run6.060:45:05Main set: 1x1040m, 2x520m, 4x260m,
1x520m, 2x260m
1Nike+ Run Club - Speed Run
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Wed, 17 Feb 5.0NRC Home Run - 5k @5.005.100:25:295.1k @5.00. NRC Home Run - with Matt.1Nike+ Run Club Pacer - Home Run
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Thu, 18 Feb 10.0Yarra River10.360:51:0810.4k @4.56. Easy with 6x 200m accelerations.2Yarraccelerations
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Fri, 19 Feb 5.0Easy5.360:26:045.4k @4.52. Good run with hydration pack.1Camel Trial
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Sat, 20 Feb
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Sun, 21 Feb 25.0Road and trail @5-5.3024.832:15:3724.8k @5.28. Road, trails, sand. Good run.1Lunch Run with The Lot51.051.74:43:23
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Mon, 22 Feb
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Tue, 23 Feb 6.0NRC Speed Run - 5.30 grprun cancelled - heat
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Wed, 24 Feb 10.0NRC Home Run - 10k @5.0010.640:53:5810.6k @5.05. Humid NRC Home Run - with Craig and Julie.1Nike+ Run Club Pacer - Home Run
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Thu, 25 Feb 10.0Yarra River10.370:51:2910.4k @4.58. Nice tempo.1The Chapel Street Underpass has Finally Reopened!
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Fri, 26 Feb 4.620:23:054.6k @4.59. Easy run in gardens.1Fitzy Cruise
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Sat, 27 Feb 21.5Rollercoaster Run21.712:39:2121.7k @7.20. Unbelievably hard!2Rollercoaster Run
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Sun, 28 Feb 5.0Easy52.547.34:47:53
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Mon, 29 Feb
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Tue, 1 Mar 6.0NRC Speed Run5.600:31:245.6k @5.36. Easy run, hurt a lot!2Hurty 5
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Wed, 2 Mar 5.0NRC Home Run - 5k @5.304.970:27:045.0k @5.27. NRC Home Run with Chris.1Nike+ Run Club Pacer - Home Run
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Thu, 3 Mar 10.0Yarra River10.350:51:1710.4k @4.57. Struggle, tendon no good.2Two Steps Up, One Step Back
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Fri, 4 Mar 5.0Easy5.060:25:325k @5.03. 37 degrees and humid, no wonder I suffered.25 at 5 in 5
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Sat, 5 Mar
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Sun, 6 Mar 24.0Easy. Or not.24.402:08:4124.4k @5.16. Legs very heavy.218 at 5 then Easy Home50.050.44:23:58
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Mon, 7 Mar 6.330:30:516.3k @4.521After Work Tan
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Tue, 8 Mar 6.0NRC Speed Run - 5.00 grp7.090:49:26Main set: 800m, 2x 300m, 800m, 1200m, 500m1Nike+ Run Club Pacer - Speed Run
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Wed, 9 Mar 5.0NRC Home Run - 5k @5.005.110:25:225.1k @4.581Nike+ Run Club Pacer - Home Run
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Thu, 10 Mar 10.0Fartlek: 10-12 x 1 min @4.18-28, 1 min recovery10.300:52:4010.3k @5.07. Two laps of Tan.2Run with Kon
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Fri, 11 Mar 5.0Easy7.810:41:147.8k @5.17. Lap of Tan.1Run with Manny
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Sat, 12 Mar 15.0NRC Long Run - 15k @5.3029.172:34:5229.2k @5.19. NRC Long Run + Run Home1NRC Pacer Long Run + Run Home
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Sun, 13 Mar 20.0Long Run - 19-25k @5.00-5.476.300:31:076.3k @4.57. Recovery-ish run.1Suburban Sunday Sojourn61.072.16:25:32
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Mon, 14 Mar 8.030:40:278.0k @5.02. Fast Dendy lap. Windy.1Dendy
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Tue, 15 Mar 6.0Fartlek: 8-10 x 30 sec @4.18, 1 min recovery; or5.510:24:38Main set: 10x 30s @<3.25 with 1 min float recovery1Sprints Under Eddy's Watchful Eye
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NRC Speed Run - 6.305.630:51:12Main set: 8x 400m (300m/100m - varying pace)1Nike+ Run Club Pacer - Speed Run
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Wed, 16 Mar 5.0NRC Home Run - 5k @6.304.840:33:214.8k @6.53. NRC 7m/k group1Nike+ Run Club Pacer - Home Run
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Thu, 17 Mar 10.0Yarra River: 5-6 x 2 min at 4.18-28, 1 min recovery10.370:52:37Main set: 6x 2min @4.09-31, 1 min recovery. Hot, windy, super hard.2Heat. Wind. Six x two's. Gonna Die!
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Fri, 18 Mar 5.0Easy5.100:27:025k @5.18. Easy.15k Friday
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Sat, 19 Mar 5.0Easy
86
Sun, 20 Mar 16.0
Run for the Kids; plus
extra km's with Julie and Em (total 22-29)
15.781:14:5715.8k @4.45. Hamstring tendon :-(2Run for the Kids47.055.35:04:14
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Mon, 21 Mar
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Tue, 22 Mar 6.0NRC Speed Run - 6.005.120:42:43Main set: 800m, 2x 400m, 800m, 2x 400m1Nike+ Run Club Pacer - Speed Run
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Wed, 23 Mar 10.0NRC Home Run - 10k @5.0010.520:52:0710.5k @4.57. Steady run with Craig. Tendon :-(1Nike+ Run Club Pacer - Home Run
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Thu, 24 Mar 5.0Easy
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Fri, 25 Mar 10.0Cruise Ints: 8x 1k @4.20-27 with 200m recovery13.551:06:0513.6k @4.53. Cruise Ints: 6x 1k @4.14-23 with 200m recovery1Croooz Intervals
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Sat, 26 Mar 9.060:46:379.1k @5.09. Average.2Nine
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Sun, 27 Mar 18.090 mins @4.58-5.35; last 10 mins @<4.2818.021:33:2918k @5.11. Build, fast last two km.1Build. Fast Last Two.49.056.35:01:01
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Mon, 28 Mar 11.471:01:0411.5k @5.20. Three easy laps of Tan with DW1Triple Tan
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Tue, 29 Mar 12.0Fartlek: 12-16 x 1 min at 4.18-28, 1 min recovery
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Wed, 30 Mar 10.0NRC Home Run - 10k @5.3010.020:55:1910k @5.31. NRC 5.30 m/k group.1Nike+ Run Club Pacer - Home Run
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Thu, 31 Mar 8.490:44:498.5k @5.17. Easy lap of Dendy Park.1Dendy. With Extra Giblet!
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Fri, 1 Apr 12.0Tempo Int's: 3-4 x 2000m at 4.22-4.32, 400m recovery 11.440:54:1611.4k @4.44. 3x 2k @4.23 with 400 reco.1Bricker 2000's
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Sat, 2 Apr
100
Sun, 3 Apr 32.025-32k @5.00-5.4730.052:42:5030k @5.25. Great run in the hills with Adam.1Cockatoo with Murphy-man!66.071.56:18:18
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Training Program
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Summary
Training Paces
Calcs
McMillan Plan
Furman
Marathon Results