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| Average = |
65.7 |
|
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|
|
|
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| 5-Day Average = |
57.6 |
|
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|
|
|
|
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| 7-Day Average = |
60.1 |
|
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| Cassie Schenck |
|
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|
|
|
| Date |
Time |
5-day Ave |
HRV |
HR |
Indication |
|
|
|
|
| 5/7/2012 |
7:13 |
57.6 |
61.1 |
75.6 |
W |
|
|
|
|
| 5/6/2012 |
6:53 |
59.4 |
66.6 |
83.2 |
G |
|
|
|
|
| 5/5/2012 |
6:25 |
58.7 |
43.1 |
102.6 |
R |
|
|
|
|
| 5/4/2012 |
6:52 |
62.6 |
48.4 |
91.8 |
A |
Underwater treadmill: 8x 45" @ 89-95%
[75"] |
|
|
| 5/3/2012 |
7:07 |
67.2 |
68.6 |
85.5 |
W |
|
|
|
|
| 5/2/2012 |
7:37 |
64.7 |
70.5 |
81.7 |
White |
Underwater treadmill: 17' @ 85% |
|
|
|
| 5/1/2012 |
6:38 |
63.2 |
62.7 |
92.7 |
White |
30' Bike |
|
|
|
| 4/30/2012 |
|
|
|
|
|
6x (2x 60" @ 90% [30", 90"]) |
|
|
|
| 4/29/2012 |
7:05 |
67.9 |
66.8 |
82.2 |
White |
Long Bike |
|
|
|
| 4/28/2012 |
7:01 |
65.9 |
58.6 |
91.5 |
White |
|
|
|
|
| 4/27/2012 |
5:47 |
66.2 |
64.7 |
84.5 |
White |
Underwater treadmill: 4x 5' @ 85% [2'] |
|
|
|
| 4/26/2012 |
6:20 |
66.3 |
76.2 |
80.8 |
White |
ER + Bike |
|
|
|
| 4/25/2012 |
5:37 |
64.3 |
73.3 |
77.1 |
White |
Underwater treadmill: 10' @ 70%, 16' @ 80% |
|
|
| 4/24/2012 |
6:20 |
66.3 |
56.7 |
87.3 |
Red |
40' pool workout |
|
|
|
| 4/23/2012 |
6:27 |
70.4 |
60.2 |
94.4 |
Amber |
Underwater treadmill: 6x 3' @ 80% [2'] |
|
|
|
| 4/22/2012 |
7:40 |
73.7 |
64.9 |
89.3 |
White |
Bonus Day |
|
|
|
| 4/21/2012 |
7:22 |
74.2 |
66.2 |
84.2 |
White |
30' ER + 60' Bike |
|
|
|
| 4/20/2012 |
6:29 |
72.1 |
83.5 |
73.6 |
White |
3x (2x 3' [2'], 4x 30" [30"]) |
|
|
|
| 4/19/2012 |
6:05 |
66.9 |
77.1 |
77.0 |
White |
40' ER on treadmill |
|
|
|
| 4/18/2012 |
6:27 |
63.9 |
76.7 |
72.5 |
White |
Underwater treadmill: 4x 30" @ 85%
[30"], 3x (4x 45" @ 90% [45"]) all w/ weight vest |
| 4/17/2012 |
6:19 |
63.9 |
67.4 |
77.2 |
White |
35' ER on treadmill |
|
|
|
| 4/16/2012 |
6:21 |
63.0 |
55.8 |
100.3 |
Red |
Underwater treadmill: 12x 90" @ 80%
[90"] |
|
|
| 4/15/2012 |
6:58 |
68.2 |
57.7 |
76.6 |
Red |
|
|
|
|
| 4/14/2012 |
7:15 |
68.6 |
61.7 |
76.3 |
Amber |
|
|
|
|
| 4/13/2012 |
6:59 |
69.2 |
76.7 |
74.8 |
White |
Underwater treadmill: 4x 2:30 @ 81% [2:30] |
|
|
| 4/12/2012 |
|
|
|
|
|
|
|
|
|
| 4/11/2012 |
6:33 |
69.8 |
76.6 |
70.7 |
Green |
Underwater treadmill: 3x 75" @ 75%
[45"], 2x (4x 75" @ 75% [45"], 4x 75" @ 78% [45"] |
| 4/10/2012 |
6:29 |
71.3 |
59.5 |
84.3 |
Amber |
45' ER on treadmill |
|
|
|
| 4/9/2012 |
6:42 |
74.4 |
63.8 |
75.4 |
White |
Underwater treadmill: 3x (2x 3' @ 75% [2'], 4x
30" @ 85% [30"]) |
|
| 4/8/2012 |
|
|
|
|
|
|
|
|
|
| 4/7/2012 |
7:46 |
72.2 |
79.2 |
61.9 |
White |
|
|
|
|
| 4/6/2012 |
7:05 |
69.9 |
82.5 |
64.6 |
Green |
Underwater treadmill: 6x 3' @70-75% [2'] |
|
|
|
| 4/5/2012 |
6:32 |
67.1 |
71.9 |
75.3 |
White |
|
|
|
|
| 4/4/2012 |
6:28 |
65.0 |
58.8 |
89.7 |
Amber |
Underwater
treadmill: 2x( 5x 90" @ 80% [90"] (last two at 75%)] |
| 4/3/2012 |
6:43 |
68.9 |
68.5 |
73.3 |
White |
|
|
|
|
| 4/2/2012 |
6:25 |
66.0 |
67.8 |
75.1 |
White |
Underwater treadmill: 25' (40% - 80%) |
|
|
|
| 4/1/2012 |
7:17 |
66.9 |
67.8 |
78.6 |
White |
|
|
|
|
| 3/31/2012 |
7:34 |
66.1 |
62.0 |
82.2 |
White |
|
|
|
|
| 3/30/2012 |
6:47 |
69.1 |
78.4 |
63.6 |
White |
4x (3' [1'], 2x 90" [30", 90"], 4x 30"
[30"]) |
|
|
|
| 3/29/2012 |
6:30 |
65.0 |
54.2 |
89.0 |
White |
Underwater treadmill |
|
|
|
| 3/28/2012 |
6:31 |
63.1 |
72.0 |
72.1 |
White |
|
|
|
|
| 3/27/2012 |
6:32 |
61.2 |
64.1 |
80.1 |
White |
|
|
|
|
| 3/26/2012 |
6:40 |
59.6 |
76.6 |
71.2 |
Green |
|
|
|
|
| 3/25/2012 |
6:32 |
56.4 |
58.1 |
81.1 |
White |
|
|
|
|
| 3/24/2012 |
8:56 |
56.8 |
44.8 |
103.7 |
Amber |
|
|
|
|
| 3/23/2012 |
6:40 |
60.3 |
62.3 |
83.4 |
White |
|
|
|
|
| 3/22/2012 |
5:51 |
59.8 |
56.3 |
89.7 |
White |
|
|
|
|
| 3/21/2012 |
6:43 |
58.0 |
60.6 |
83.5 |
White |
|
|
|
|
| 3/20/2012 |
6:47 |
59.0 |
60.0 |
84.1 |
White |
|
|
|
|
| 3/19/2012 |
6:45 |
59.0 |
62.2 |
81.1 |
White |
2M of 400w / 400r, 4x (4x 90" [30", 2']) |
|
|
|
| 3/18/2012 |
|
|
|
|
|
|
|
|
|
| 3/17/2012 |
7:41 |
60.4 |
49.2 |
86.9 |
Amber |
|
|
|
|
| 3/16/2012 |
7:26 |
63.7 |
64.6 |
82.6 |
White |
|
|
|
|
| 3/15/2012 |
7:45 |
64.6 |
59.9 |
73.9 |
Amber |
|
|
|
|
| 3/14/2012 |
8:07 |
65.4 |
63.4 |
72.8 |
White |
3x (4x 200) [45", 400j] |
|
|
|
| 3/13/2012 |
7:43 |
65.9 |
64.7 |
70.8 |
White |
60' Bike + Akron Circuit |
|
|
|
| 3/12/2012 |
7:38 |
65.1 |
65.8 |
77.2 |
White |
6x 800 @ LT [150j] |
|
|
|
| 3/11/2012 |
7:46 |
65.7 |
69.1 |
75.6 |
White |
|
|
|
|
| 3/10/2012 |
8:53 |
59.2 |
63.9 |
85.4 |
White |
90' Bike |
|
|
|
| 3/9/2012 |
|
|
|
|
|
3x (4x 400 @ 90") [100j, 400j] |
|
|
|
| 3/8/2012 |
6:46 |
59.7 |
61.7 |
83.2 |
White |
|
|
|
|
| 3/7/2012 |
6:49 |
60.2 |
68.1 |
87.6 |
White |
|
|
|
|
| 3/6/2012 |
6:51 |
60.3 |
43.1 |
104.3 |
Red |
Sick |
|
|
|
| 3/5/2012 |
6:45 |
63.9 |
56.7 |
104.8 |
Amber |
Sick |
|
|
|
| 3/4/2012 |
7:11 |
65.8 |
68.7 |
85.1 |
White |
Sick |
|
|
|
| 3/3/2012 |
7:19 |
63.9 |
64.6 |
88.4 |
White |
Sick |
|
|
|
| 3/2/2012 |
6:43 |
65.2 |
68.5 |
76.4 |
White |
Sick |
|
|
|
| 3/1/2012 |
6:45 |
63.9 |
61.2 |
88.0 |
White |
Sick |
|
|
|
| 2/29/2012 |
|
|
|
|
|
Sick |
|
|
|
| 2/28/2012 |
6:49 |
64.4 |
61.1 |
85.0 |
Amber |
Sick |
|
|
|
| 2/27/2012 |
6:23 |
64.8 |
63.4 |
79.5 |
White |
|
|
|
|
| 2/26/2012 |
7:28 |
66.3 |
66.0 |
87.5 |
White |
|
|
|
|
| 2/25/2012 |
7:20 |
66.5 |
71.2 |
78.7 |
White |
|
|
|
|
| 2/24/2012 |
6:37 |
65.3 |
60.3 |
87.1 |
Amber |
|
|
|
|
| 2/23/2012 |
|
|
|
|
|
|
|
|
|
| 2/22/2012 |
6:27 |
67.2 |
63.0 |
85.0 |
White |
|
|
|
|
| 2/21/2012 |
6:42 |
68.0 |
70.9 |
75.7 |
White |
|
|
|
|
| 2/20/2012 |
6:41 |
68.2 |
67.1 |
76.7 |
White |
|
|
|
|
| 2/20/2012 |
|
|
|
|
|
|
|
|
|
| 2/18/2012 |
6:41 |
67.8 |
67.6 |
79.0 |
White |
|
|
|
|
| 2/17/2012 |
6:51 |
63.1 |
66.3 |
76.7 |
White |
|
|
|
|
| 2/16/2012 |
6:43 |
58.0 |
71.8 |
70.4 |
White |
|
|
|
|
| 2/15/2012 |
7:03 |
52.0 |
76.2 |
67.3 |
White |
|
|
|
|
| 2/14/2012 |
6:08 |
49.2 |
57.1 |
90.1 |
White |
|
|
|
|
| 2/13/2012 |
6:51 |
50.8 |
43.9 |
100.1 |
White |
|
|
|
|
| 2/12/2012 |
6:51 |
56.5 |
40.9 |
105.9 |
Red |
|
|
|
|
| 2/11/2012 |
7:52 |
60.8 |
41.8 |
113.9 |
Amber |
Sick |
|
|
|
| 2/10/2012 |
6:46 |
62.1 |
62.3 |
88.0 |
White |
|
|
|
|
| 2/9/2012 |
6:38 |
62.0 |
65.3 |
76.1 |
White |
|
|
|
|
| 2/8/2012 |
6:36 |
61.2 |
72.3 |
70.4 |
White |
|
|
|
|
| 2/7/2012 |
6:43 |
61.3 |
62.1 |
82.6 |
White |
|
|
|
|
| 2/6/2012 |
6:07 |
59.1 |
48.3 |
107.3 |
Amber |
|
|
|
|
| 2/5/2012 |
|
|
|
|
|
|
|
|
|
| 2/4/2012 |
7:53 |
60.8 |
62.2 |
87.1 |
White |
|
|
|
|
| 2/3/2012 |
6:10 |
61.1 |
72.5 |
73.1 |
Red |
|
|
|
|
| 2/2/2012 |
6:38 |
56.5 |
53.3 |
86.6 |
Amber |
|
|
|
|
| 2/1/2012 |
6:54 |
59.0 |
57.9 |
88.7 |
White |
|
|
|
|
| 1/31/2012 |
6:51 |
60.3 |
57.9 |
90.8 |
White |
|
|
|
|
| 1/30/2012 |
|
|
|
|
|
|
|
|
|
| 1/29/2012 |
7:26 |
61.6 |
64.1 |
86.4 |
White |
|
|
|
|
| 1/28/2012 |
8:20 |
60.6 |
49.1 |
99.9 |
Amber |
|
|
|
|
| 1/27/2012 |
6:47 |
64.0 |
66.1 |
80.4 |
White |
|
|
|
|
| 1/26/2012 |
6:40 |
63.5 |
64.2 |
87.6 |
White |
|
|
|
|
| 1/25/2012 |
7:01 |
65.3 |
64.5 |
84.3 |
White |
5x 4' [1'] |
|
|
|
| 1/24/2012 |
6:48 |
65.0 |
61.8 |
85.6 |
White |
|
|
|
|
| 1/23/2012 |
7:19 |
67.1 |
57.7 |
85.5 |
Amber |
3x (5', 3', 1' [1', 3']) |
|
|
|
| 1/22/2012 |
7:26 |
68.5 |
69.4 |
79.1 |
White |
Off |
|
|
|
| 1/21/2012 |
9:11 |
66.9 |
73.3 |
76.0 |
White |
90' bike |
|
|
|
| 1/20/2012 |
6:18 |
64.0 |
62.9 |
87.6 |
White |
4x 8' [2'] |
|
|
|
| 1/19/2012 |
6:52 |
64.3 |
72.3 |
74.0 |
White |
60' bike |
|
|
|
| 1/18/2012 |
7:00 |
65.2 |
64.6 |
83.4 |
White |
5x (3', 2', 1' [1', 3'] |
|
|
|
| 1/17/2012 |
6:42 |
68.4 |
61.3 |
88.6 |
Red |
AM: 50' bike, PM: UB Wts |
|
|
|
| 1/16/2012 |
6:36 |
68.1 |
59.1 |
90.9 |
Amber |
AM: 60' bike; PM: Wts |
|
|
|
| 1/15/2012 |
|
|
|
|
|
90' bike |
|
|
|
| 1/14/2012 |
6:43 |
73.0 |
75.9 |
73.2 |
White |
Off |
|
|
|
| 1/13/2012 |
6:41 |
71.5 |
77.2 |
69.0 |
White |
AM: 2x (1' [1'], 2 [1']', 3' [1'], 4' [1'], 5' [3']) |
|
|
|
| 1/12/2012 |
6:32 |
71.2 |
60.2 |
90.2 |
White |
AM: 50' bike, PM: Akron Circuit |
|
|
|
| 1/11/2012 |
6:44 |
71.9 |
77.6 |
66.2 |
White |
AM: 6x 3' [2'] + Wts, PM: 30' bike + core |
|
|
|
| 1/10/2012 |
6:46 |
66.7 |
73.9 |
70.5 |
White |
AM: 60' bike + Wts, PM: 30' bike + core |
|
|
|
| 1/9/2012 |
6:44 |
59.0 |
68.8 |
73.9 |
White |
AM: 2x (10' [1'], 8x 20" [10", 2']) +
10', PM: 30' bike |
|
|
| 1/8/2012 |
7:44 |
54.4 |
75.3 |
71.9 |
White |
Off |
|
|
|
| 1/7/2012 |
7:57 |
53.9 |
63.8 |
83.4 |
White |
36' bike |
|
|
|
| 1/6/2012 |
7:08 |
54.0 |
51.6 |
99.0 |
White |
10' run, sick |
|
|
|
| 1/5/2012 |
6:33 |
54.6 |
35.6 |
109.8 |
Red |
sick |
|
|
|
| 1/4/2012 |
7:55 |
61.6 |
45.5 |
96.5 |
Amber |
sick |
|
|
|
| 1/3/2012 |
7:10 |
67.6 |
72.8 |
77.1 |
White |
60' Bike + Wts |
|
|
|
| 1/2/2012 |
7:41 |
64.4 |
64.5 |
81.8 |
White |
3x (10' LT Bike + 5'WVT) + AK Circuit |
|
|
|
| 1/1/2012 |
7:35 |
64.1 |
54.7 |
94.5 |
Amber |
Off |
|
|
|
| 12/31/2011 |
8:57 |
66.4 |
70.3 |
81.6 |
White |
Off |
|
|
|
| 12/30/2011 |
7:23 |
66.0 |
75.8 |
73.9 |
Red |
45" BAT Bike |
|
|
|
| 12/29/2011 |
6:57 |
64.4 |
56.9 |
82.8 |
Amber |
45' Bike + Weights |
|
|
|
| 12/28/2011 |
7:22 |
65.1 |
62.7 |
86.1 |
White |
3x (3' [2'] + 8x 20" [10", 3']) |
|
|
|
| 12/27/2011 |
6:45 |
64.9 |
66.4 |
81.6 |
White |
30' Bike+ AK Circuit + 25' Bike + Weights |
|
|
|
| 12/26/2011 |
7:18 |
66.0 |
68.2 |
83.8 |
White |
65'
BAT Run, TE - 5.0 |
|
|
|
| 12/25/2011 |
6:38 |
65.5 |
67.9 |
80.7 |
White |
Bonus Day |
|
|
|
| 12/24/2011 |
7:38 |
66.0 |
60.4 |
82.8 |
Red |
10M
LMR (61:58), TE - 5.0 |
|
|
|
| 12/22/2011 |
7:43 |
67.1 |
61.7 |
84.0 |
Amber |
ER + Weights |
|
|
|
| 12/21/2011 |
7:42 |
68.3 |
71.8 |
73.9 |
White |
AM: Sticks, Sprint Drills + Hurdles, PM: ER |
|
|
| 12/20/2011 |
6:47 |
68.2 |
65.6 |
75.3 |
White |
AM:
47' ER + Weights, PM: Hurdle Drills |
|
|
|
| 12/19/2011 |
6:59 |
69.4 |
70.7 |
68.5 |
White |
AM: 44' ER + 6x R2, PM: Sprint Drills + Pedestal |
|
|
| 12/18/2011 |
7:24 |
70.7 |
65.6 |
74.1 |
White |
106'
LR |
|
|
|
| 12/17/2011 |
6:53 |
70.2 |
67.6 |
79.6 |
White |
Off |
|
|
|
| 12/16/2011 |
6:40 |
73.6 |
71.5 |
70.5 |
White |
6M
@ LT (35:33), TE - 5.0 |
|
|
|
| 12/14/2011 |
7:02 |
72.0 |
71.4 |
78.7 |
White |
VO2 Max Testing (70.8 ml/kg/min) |
|
|
|
| 12/13/2011 |
6:36 |
70.8 |
77.3 |
67.2 |
White |
44
'ER, TE - 3.8 |
|
|
|
| 12/12/2011 |
7:15 |
69.5 |
63.0 |
78.9 |
White |
45'
ER, TE - 3.9 |
|
|
|
| 12/11/2011 |
7:30 |
69.8 |
84.9 |
58.1 |
Red |
Off |
|
|
|
| 12/10/2011 |
7:50 |
66.6 |
63.6 |
78.9 |
White |
105' Bike |
|
|
|
| 12/9/2011 |
7:23 |
65.3 |
65.3 |
79.0 |
White |
5km Race 17:19 |
|
|
|
| 12/8/2011 |
7:54 |
|
70.8 |
71.5 |
White |
20' Bike |
|
|
|
| 12/7/2011 |
7:07 |
|
64.6 |
77.1 |
White |
2x 1000 @ LT + 2x 200 |
|
|
|
| 12/6/2011 |
6:44 |
|
68.8 |
76.1 |
White |
7M
BAT Run @ 6:44, TE - 4.3 |
|
|
|
| 12/5/2011 |
6:50 |
|
57.0 |
84.4 |
Amber |
AM: Weights, Bike; PM: ER + Strides |
|
|
|
| 12/4/2011 |
|
|
|
|
|
10M
LMR (64:29), TE - 5.0 |
|
|
|
| 12/3/2011 |
7:21 |
63.5 |
66.8 |
79.9 |
White |
Off |
|
|
|
| 12/2/2011 |
6:34 |
61.8 |
64.7 |
81.9 |
White |
46'
BAT Run (@ 6:55), TE - 4.4 |
|
|
|
| 12/1/2011 |
6:25 |
61.4 |
67.7 |
81.6 |
White |
AM: Weights, PM: 45' ER |
|
|
|
| 11/30/2011 |
6:33 |
62.3 |
62.3 |
83.7 |
White |
3200
Test (10:55) |
|
|
|
| 11/29/2011 |
6:07 |
62.0 |
56.2 |
83.1 |
Red |
Hurdles, weights |
|
|
|
| 11/28/2011 |
6:24 |
63.2 |
58.1 |
82.4 |
Amber |
6x
1000 @ LT [200j] |
|
|
|
| 11/27/2011 |
7:49 |
65.6 |
62.7 |
83.5 |
White |
77'
LR, TE - 3.1 |
|
|
|
| 11/26/2011 |
6:22 |
65.7 |
72.1 |
75.5 |
White |
3M
@ LT (17:11), TE - 4.6 |
|
|
|
| 11/25/2011 |
6:53 |
64.2 |
60.9 |
83.0 |
Red |
43'
ER, TE - 3.7 |
|
|
|
| 11/24/2011 |
7:12 |
65.9 |
62.2 |
78.5 |
Amber |
60' ER |
|
|
|
| 11/23/2011 |
6:01 |
66.6 |
70.2 |
75.6 |
White |
6x
1000 @ LT [200j] |
|
|
|
| 11/22/2011 |
6:30 |
65.7 |
63.1 |
83.8 |
Red |
Weights |
|
|
|
| 11/21/2011 |
6:22 |
68.4 |
64.6 |
78.5 |
Amber |
3x (3' [3'], 8x 20" [10"]) |
|
|
|
| 11/20/2011 |
7:20 |
71.6 |
69.3 |
82.2 |
White |
90' Bike |
|
|
|
| 11/19/2011 |
8:47 |
71.1 |
65.8 |
83.6 |
Red |
Off |
|
|
|
| 11/18/2011 |
6:27 |
74.7 |
65.7 |
81.4 |
Amber |
6M
Dynamic Run (36:57) |
|
|
|
| 11/17/2011 |
5:59 |
77.2 |
76.5 |
70.5 |
White |
AM:
Weights, PM: WVT + Bike |
|
|
|
| 11/16/2011 |
5:49 |
77.4 |
80.5 |
68.8 |
White |
5x
900 [3'] |
|
|
|
| 11/15/2011 |
6:22 |
74.8 |
67.1 |
70.3 |
White |
AM: Weights, Hurdles, PM: Swimming |
|
|
|
| 11/14/2011 |
6:31 |
75.7 |
83.6 |
61.2 |
Green |
6x 1000 @ LT [200j] |
|
|
|
| 11/13/2011 |
7:25 |
71.0 |
78.1 |
64.9 |
White |
103'
LR, TE - 4.0 |
|
|
|
| 11/12/2011 |
8:14 |
68.5 |
77.5 |
64.9 |
White |
GLR |
|
|
|
| 11/11/2011 |
6:19 |
65.0 |
67.8 |
75.9 |
White |
4x
200 @ 31 [200j], 15 BAT, 800, 15' BAT, 800 |
|
|
|
| 11/10/2011 |
5:36 |
|
71.4 |
73.7 |
White |
AM: Weights, PM: (2x 10' WVT/10' Bike) + 4
strides |
|
|
| 11/9/2011 |
7:26 |
|
60.0 |
78.9 |
Amber |
6M
Medium Run (37:13) |
|
|
|
| 11/8/2011 |
5:19 |
|
66.0 |
76.0 |
White |
Weights, Swim, Weight Vest Treadmill |
|
|
|
| 11/7/2011 |
6:14 |
|
60.0 |
86.5 |
Red |
5x
1000 @ LT [200j] |
|
|
|
| 11/6/2011 |
|
|
|
|
|
83'
LR, TE - 5.0 |
|
|
|
| 11/5/2011 |
|
|
|
|
|
Bonus Day |
|
|
|
| 11/4/2011 |
6:37 |
67.1 |
62.5 |
78.7 |
Amber |
3x
1600 [10'] |
|
|
|
| 11/3/2011 |
6:34 |
68.2 |
66.7 |
83.2 |
White |
Weights, Swim, Weight Vest Treadmill |
|
|
|
| 11/2/2011 |
6:42 |
68.3 |
66.3 |
81.6 |
White |
4x 200 @ 31 [200j] + ~45' Honest Run |
|
|
|
| 11/1/2011 |
6:22 |
68.4 |
73.8 |
73.8 |
Green |
AM: Akron Circuit + Weights, PM: 30' Weight Vest
Treadmill |
|
| 10/31/2011 |
6:37 |
67.8 |
66.4 |
82.0 |
White |
10x
400 [400j], TE - 3.0 |
|
|
|
| 10/30/2011 |
|
|
|
|
|
85' LR |
|
|
|
| 10/29/2011 |
6:51 |
67.9 |
67.8 |
75.2 |
White |
MAC XC |
|
|
|
| 10/28/2011 |
7:18 |
68.2 |
67.0 |
79.2 |
White |
4M @ MAC Course |
|
|
|
| 10/27/2011 |
6:30 |
67.2 |
66.9 |
74.8 |
White |
Strength training + 30' Bike |
|
|
|
| 10/26/2011 |
7:20 |
66.8 |
70.9 |
73.3 |
White |
6M
Medium Run (38:51), TE - 4.8 |
|
|
|
| 10/25/2011 |
6:30 |
64.8 |
67.0 |
68.9 |
White |
AM: Weights, PM: 45' Bike |
|
|
|
| 10/24/2011 |
6:38 |
64.1 |
69.1 |
81.0 |
White |
57' ER |
|
|
|
| 10/23/2011 |
7:47 |
66.2 |
62.1 |
75.1 |
White |
Off |
|
|
|
| 10/22/2011 |
6:45 |
66.8 |
64.7 |
82.8 |
White |
4M
Dynamic Run, TE - 4.5 |
|
|
|
| 10/21/2011 |
6:35 |
68.7 |
61.2 |
83.7 |
Red |
4M
Dynamic Run w/ Marissa, TE -3.8 |
|
|
|
| 10/20/2011 |
6:29 |
71.3 |
63.4 |
78.3 |
Amber |
AM: 30' Bike + Weights, PM: 45' Bike |
|
|
|
| 10/19/2011 |
6:32 |
72.9 |
79.7 |
62.0 |
Green |
6x
800 [400j], TE - 3.6 |
|
|
|
| 10/18/2011 |
6:08 |
71.0 |
65.2 |
79.0 |
White |
AM: Akron Circuit + Weights, PM: 45' Bike |
|
|
| 10/17/2011 |
6:43 |
70.2 |
73.9 |
68.2 |
White |
6M
Medium Run (37:57), TE - 5 |
|
|
|
| 10/16/2011 |
7:19 |
67.9 |
74.1 |
70.6 |
Green |
Off |
|
|
|
| 10/15/2011 |
7:54 |
67.5 |
71.5 |
68.8 |
White |
45' ER + 60' Bike |
|
|
|
| 10/14/2011 |
6:39 |
67.4 |
70.2 |
69.4 |
White |
30' Bike + 10' run at PSU National XC |
|
|
|
| 10/13/2011 |
6:33 |
66.7 |
61.4 |
82.9 |
Amber |
Akron Circuit + weights + bike |
|
|
|
| 10/12/2011 |
6:45 |
66.8 |
70.0 |
76.7 |
White |
AM:
20' LT Run, PM: 30' Bike + core |
|
|
|
| 10/11/2011 |
6:04 |
66.6 |
64.5 |
86.8 |
White |
AM: Akron Circuit + Weights, PM: 45' Bike |
|
|
| 10/10/2011 |
6:29 |
67.5 |
70.9 |
67.5 |
White |
5x
1000 @ LT + 5x 30" [2:30] |
|
|
|
| 10/9/2011 |
|
|
|
|
|
Bonus Day |
|
|
|
| 10/8/2011 |
6:43 |
66.0 |
66.6 |
79.6 |
White |
65' Bike + 35' Run |
|
|
|
| 10/7/2011 |
6:12 |
67.3 |
62.2 |
90.3 |
Amber |
4x (5' Medium, 5' Fast) |
|
|
|
| 10/6/2011 |
6:24 |
69.3 |
68.6 |
80.8 |
White |
AM: Akron Circuit + Weights, PM: 40' Bike |
|
|
| 10/5/2011 |
6:27 |
68.0 |
69.4 |
76.6 |
White |
AM:
3x (4' [1'], 2' [2']) + 4', PM: 30' ER |
|
|
|
| 10/4/2011 |
6:31 |
69.0 |
63.3 |
79.0 |
White |
AM: Akron Circuit + Weights, PM: 45' Bike |
|
|
| 10/3/2011 |
6:34 |
67.0 |
72.8 |
68.2 |
White |
30'
ER |
|
|
|
| 10/2/2011 |
6:51 |
64.5 |
72.6 |
76.0 |
White |
Bonus Day |
|
|
|
| 10/1/2011 |
6:34 |
62.6 |
62.1 |
78.8 |
White |
2 hour bike |
|
|
|
| 9/30/2011 |
5:58 |
64.4 |
74.4 |
67.4 |
White |
5x 30" [2:30] |
|
|
|
| 9/29/2011 |
6:42 |
65.2 |
52.9 |
81.5 |
Red |
Weights + 15' bike |
|
|
|
| 9/28/2011 |
|
|
|
|
|
24' ER + 3x (4' [1'], 2' [1']) |
|
|
|
| 9/27/2011 |
6:11 |
69.3 |
60.7 |
87.7 |
Red |
Weights + bike |
|
|
|
| 9/26/2011 |
6:39 |
70.7 |
62.9 |
76.6 |
Amber |
AM:
WU + 30' ER, PM: 5x 3' [3'] |
|
|
|
| 9/25/2011 |
|
|
|
|
|
30' ER |
|
|
|
| 9/24/2011 |
|
|
|
|
|
90' Bike |
|
|
|
| 9/23/2011 |
6:41 |
70.6 |
70.9 |
76.3 |
White |
WU + 5x (2' Fast, 3' Steady) +Weights |
|
|
|
| 9/22/2011 |
6:33 |
69.0 |
78.5 |
67.5 |
White |
30' Weighted walking |
|
|
|
| 9/21/2011 |
6:44 |
67.2 |
73.6 |
75.6 |
White |
13' ER |
|
|
|
| 9/20/2011 |
6:14 |
69.0 |
67.8 |
79.1 |
White |
sick |
|
|
|
| 9/19/2011 |
6:41 |
66.8 |
62.0 |
96.2 |
White |
sick |
|
|
|
| 9/18/2011 |
7:03 |
72.0 |
63.2 |
76 |
White |
90' bike, feeling sick |
|
|
|
| 9/17/2011 |
6:57 |
74.4 |
69.5 |
76.3 |
White |
off |
|
|
|
| 9/16/2011 |
6:08 |
73.1 |
82.3 |
56.2 |
White |
Bike circuit |
|
|
|
| 9/15/2011 |
6:18 |
68.4 |
57.1 |
75.2 |
Amber |
bike + Wts + AK circuit |
|
|
|
| 9/14/2011 |
6:46 |
70.1 |
87.8 |
49.9 |
Green |
3x
(5' Fast, 5' Steady) |
|
|
|
| 9/13/2011 |
6:32 |
66.5 |
75.1 |
60.1 |
White |
AM: Weights, PM: 10' Weight vest walking + 35'
Bike |
|
| 9/12/2011 |
6:35 |
64.4 |
63.0 |
81.0 |
White |
60'
Bike TE - 3.4 |
|
|
|
| 9/11/2011 |
7:06 |
63.1 |
59.1 |
77.9 |
White |
Bonus Day |
|
|
|
| 9/10/2011 |
|
|
|
0 |
|
10' ER + 70' Bike |
|
|
|
| 9/9/2011 |
6:52 |
66.7 |
65.3 |
78.7 |
White |
Bike |
|
|
|
| 9/8/2011 |
6:20 |
65.4 |
70.2 |
72.5 |
White |
3x
Firestone 2.8km Hill Loop, TE - 4.9 |
|
|
|
| 9/7/2011 |
7:05 |
67.7 |
64.2 |
71.6 |
White |
Pre-meet w/ team + bike in pm |
|
|
|
| 9/6/2011 |
6:04 |
67.8 |
56.5 |
81.1 |
Amber |
Bike + Wts |
|
|
|
| 9/5/2011 |
7:02 |
68.2 |
77.3 |
62.6 |
White |
4M
LT Run (23:48), TE - 4.7 |
|
|
|
| 9/4/2011 |
6:44 |
64.4 |
58.7 |
84.7 |
White |
Bonus Day |
|
|
|
| 9/3/2011 |
6:17 |
68.7 |
82.0 |
59.6 |
White |
82'
LR, TE - 2.6 |
|
|
|
| 9/2/2011 |
6:12 |
66.4 |
64.5 |
73.8 |
White |
Hill
Power Set + 42' BAT Run ( @ 6:43), TE - 4.6 |
|
|
|
| 9/1/2011 |
6:35 |
|
58.4 |
84.4 |
Red |
60' Bike + Wts |
|
|
|
| 8/31/2011 |
7:25 |
|
58.6 |
81.4 |
Amber |
4x
400 [on 2:15], 1600 [~5'], 4x 400 [400j] |
|
|
|
| 8/30/2011 |
6:30 |
|
80.1 |
66.4 |
Green |
Bike + Wts |
|
|
|
| 8/29/2011 |
7:37 |
|
70.4 |
72.2 |
N |
4M
LT Run |
|
|
|
| 8/28/2011 |
|
|
|
|
|
Bonus Day |
|
|
|
|
|
|
|
|
|
|
|
|
|