Below is a copy of my complete training log for 1999 for the
months of June through December. An explanation of how to read it
is in order.
- Each month begins with what looks like a calendar, with
either YY or NN overwriting the dates. A
YY marks a day that I exercised in some way, including
crosstraining and easy days; an NN marks a rest day,
whether planned or imposed by circumstances.
- To the right of each week, in square brackets, is the total
number of miles I ran and walked for the week, measured from
Sunday through Saturday. At the end of each month the month's
mileage is totaled.
- Below the calendar is a line showing the percent of days
that I exercised for the month. For instance, for June it
indicates that I exercised 26 of 30 days, or 86.7% of the days
in the month.
- Below that a line for each day is shown, numbered from
01 through 31, with each number followed by a
colon. There is a blank line between each Saturday and Sunday in
order to block off the weeks.
- Some days are shown twice. In such cases it indicates that
I have two sessions to report. Usually I split distance run and
distance walked in this way, when all the running and all the
walking is done in single blocks, and not interspersed.
- Immediately following the date there is sometimes a letter
or two that represents a key. The most common symbols are
- B = Bad (hard, difficult, tedious) workout
- E = Easy, barely qualifies as a workout
- Q = Quality workout
- R = Road (streets, near home)
- RW = Run-Walk (high percentage of each)
- W = Walk
- Following the key is miles run and/or walked, to two
decimal places.
- Following the distance is the time in H:MM:SS.DD
format.
- Following the time is the average pace.
- Beginning in July, I added the next column, which totals
the distance for the last seven consecutive days, including the
current day.
- Following the seven-day distance is my lowest weight of the
day, if it was measured.
- The rest of the line is more free form, with fields
separated by semicolons.
- If the field starts with a number (always between 11
and 15), it is the number of the pair of shoes that I
used.
- A mark like hr=142/155 indicates that I used my heart
rate monitor, and that it showed an average reading of 142
BPM for the session, and 155 BPM maximum.
- A mark like w45 means that I did strength training
(usually with weights) for 45 minutes.
- REST means I rested that day.
- Occasional miscellaneous comments are included, such as
PRs.
June 1999
Sun Mon Tue Wed Thu Fri Sat
YY YY YY NN YY [34.96]
YY YY YY YY YY NN YY [37.85]
YY YY YY YY YY NN NN [26.55]
YY YY YY YY YY YY YY [52.68]
YY YY YY YY [month=168.68]
Jun99: 26/30 = 86.7%
01: 3.08 0:29:39.60 09:37.34 181.4 11; hr=142/155
01:W 2.03 0:27:59.00 13:48.90
02: 6.25 1:05:39.00 10:29.95 184.0 11; hr=130/159
03: 5.02 0:47:50.90 09:31.91 179.0 11; hr=139/152
04: REST
05:Q 10.04 1:41:19.00 10:05.49 178.6 13; hr=137/157
05:W 0.53 0:07:16.26 13:48.00 week=34.96
06:W 3.58 1:05:41.00 18:20.84 13
07:E 2.03 0:21:45.70 10:44.61 13; hr=134/155
07:W 2.03 0:28:00.84 13:49.81 13
08:I 5.02 0:47:39.30 09:29.59 183.0 13; hr=142/157
08:W 0.70
09:Q 6.25 0:58:00.91 09:16.69 179.4 10
09:W 0.53
10: 4.58 0:45:13.90 09:52.61 11; hr=140/151
10:W 0.53
11: REST
12:Q 12.07 2:03:27.00 10:13.91 178.2 11; hr=138/157; w75; week=37.85
12:W 0.53
13:RW 5.68 1:15:05.00 13:13.13 10
14: 2.03 0:19:28.46 09:36.86 11; w25
14:W 1.06 0:15:00.00 14:11.61
15:I 4.05 0:38:27.40 09:29.57 180.3 11; hr=142/160
16: 8.01 1:21:13.00 10:08.05 178.6 11; hr=141/148
17:Q 5.02 0:46:01.70 09:10.15 178.8 11; hr=151/159
17:W 0.70
18: REST
19: REST (forced); week=26.55
20: 13.12 2:15:52.00 10:21.24 177.8 13; hr=135/148
21:E 2.91 0:33:23.20 11:29.27 13
21:W 2.11 0:27:30.00 14:00.00 13
22:W 5.00 12
23:W 5.00 12
24:W 5.00 12
25: 5.02 0:50:09.80 09:59.58 13; hr=137/147
25:W 0.70
26:Q 13.12 2:15:53.00 10:21.32 13; hr=135/144; w70; s10;
26:W 0.70 week=52.68
27: 3.08 0:31:16.06 10:08.64 13; w45
28:Q 5.02 0:47:25.70 09:26.89 11; hr=151/157; w15
28:W 0.70
29: 6.25 1:02:41.00 10:01.49 184.4 11; hr=142/152
30:Q 9.07 1:35:15.00 10:30.03 180.4 11; hr=136/144
30:W 0.53
July 1999
Sun Mon Tue Wed Thu Fri Sat
YY NN YY [47.10]
YY YY YY YY YY NN YY [40.57]
NN NN YY YY YY NN YY [42.62]
YY YY YY YY NN YY YY [48.85]
YY YY YY YY YY NN YY [51.57] [month=206.06] PR (+25.34mi)
Jul99: 24/31 = 77.4%
01:W 0.70
01:IB 5.02 0:50:04.60 09:58.54 44.89 180.6 11; hr=136/158
02: 44.19 REST
03:W 0.70
03:Q 16.03 2:44:22.00 10:15.28 47.10 179.0 11; hr=138/155
04: 3.08 0:33:08.40 10:45.08 47.10 181.2 11; hr=126/135
05:W 1.94 0:28:00.00 14:27.10
05:RW 8.10 1:38:11.00 12:07.08 51.42 183.2 11; hr=120/143; w60
06:W 0.70
06: 6.25 1:08:15.00 10:54.90 52.12 11; hr=133/157
07:W 4.00 1:00:00.00 15:00.00 11
07: 6.25 1:02:53.00 10:03.41 52.77 11
08:Q 6.25 1:00:09.00 09:37.18 53.30 11
09: 53.30 REST
10:RW 4.00 1:02:42.00 15:40.50 40.57 11; week=40.57
11: 37.49 REST
12: 27.45 REST
13:B 6.25 1:02:20.00 09:58.13 26.75 11; hr=142/155
14:Q 10.04 1:47:52.00 10:44.64 26.54 13; hr=132/151
15:RW 6.25 1:14:28.00 11:54.56 26.54 13
16: 26.54 REST
17:Q 20.08 3:40:33.00 10:59.03 42.62 179.6 13; hr=134/143; week=42.62
18:RW 10.00 2:17:20.00 13:44.00 52.62 179.0 13
19:W 0.70
19: 4.05 0:38:46.42 09:34.26 57.37 13; w30
20:W 0.70
20: 6.25 1:01:03.60 09:45.91 58.07 179.8 13; hr=145/157
21:W 4.00 1:00:00.00 15:00.00
21:Q 6.25 1:00:02.00 09:36.06 58.28 13
22: 52.03 REST
23:W 0.70
23: 3.08 0:28:51.50 09:21.74 55.81 13; hr=142/159; w35
24: 13.12 2:13:26.00 10:10.11 48.85 13; hr=135/144
25:W 10.00 2:27:30.00 14:45.00 48.85 13
26:W 2.03 0:26:32.52 13:06.21 46.13 10; w30
27:B 4.05 0:45:06.10 11:07.99 43.23 13; hr=126/155
28:W 0.70
28: 10.04 1:42:46.00 10:14.16 43.72 179.4 13; hr=135/155
29:W 2.03 0:28:12.25 13:55.44 45.75 13; w40
30: REST
31:W 0.70
31:Q 22.02 4:05:19.00 11:08.53 51.57 179.6 11; hr=132/144; week=51.57
August 1999
Sun Mon Tue Wed Thu Fri Sat
YY YY YY YY YY NN YY [51.07]
YY NN YY YY YY NN YY [51.99]
YY YY YY YY NN NN YY [51.59]
YY NN YY YY YY YY YY [50.69]
YY YY YY [month=216.43] PR (+10.37mi)
Aug99: 25/31 = 80.6%
01:W 10.00 2:28:31.00 14:51.10 51.57 174.4 12; hr=110/136
02: 49.54 180.0 w40
03:B 3.00 0:33:00.00 11:00.00 48.49 11
04:W 4.00 0:58:53.00 14:43.25 178.6 11
04: 6.25 1:01:49.00 09:53.17 45.97 11
05:W 0.70
05: 3.08 0:30:45.20 09:58.63 49.05 11; hr=137/153; w15
06: 49.75 184.4 REST
07:Q 24.04 4:14:06.00 10:34.12 51:07 177.4 12; hr=134/161; PR (-1m45s)
08:W 10.00 2:29:46.00 14:58.60 51.07 177.4 12
09: 51.07 REST
10:RW 6.25 1:08:32.00 10:57.62 50.32 11
11:W 0.70
11:Q 10.04 1:39:39.00 09:55.53 54.81 177.6 11; hr=139/158
12:Q 6.25 1:00:22.00 09:39.26 57.28 179.4 11
13: 57.28 REST
14:W 0.70
14:Q 18.05 3:08:43.00 10:27.17 51.99 179.2 12; hr=133/152; w20
15:W 10.00 2:22:27.00 14:14.00 51.99 179.4 12
16:W 0.35 w43
17:W 0.70
17:Q 4.05 0:37:55.00 09:21.57 50.84 11
18:W 4.00 0:58:53.00 14:43.25
18: 6.25 1:03:33.00 10:09.80 50.35 12
19: REST
20: REST
21:Q 26.24 4:43:20.00 10:47.76 51.59 176.6 13; hr=138/158;
PR (track distance)
22:W 9.50 2:27:30.00 15:31.58 51.09 13
23: 50.74 REST
24:RWB 5.02 1:00:00.00 11:57.15 51.09 13; horrible!
25:W 0.70
25:B 10.04 1:51:49.00 11:08.24 51.50 13; horribler!
26:W 0.70
26:B 6.25 1:06:44.00 10:40.35 13; hr=134/141
27:W 5.02 1:09:40.00 13:52.69 63.47 13
27:W 0.35
28: 13.12 2:13:27.00 10:10.19 50.69 179.4 11; hr=134/149; w20
29:RW 8.00 1:51:58.00 13:59.75 49.20 11
30: 49.20 w65
31: 3.08 0:28:49.00 09:20.93 46.56 11
September 1999
Sun Mon Tue Wed Thu Fri Sat
[YY] NN NN YY [50.88]
YY YY YY YY YY NN YY [35.14]
NN YY YY YY NN YY YY [28.27]
NN YY YY YY YY NN YY [22.45]
YY YY YY NN YY [11:0] [month=139.64]
Sep99: 22/30 = 73.3%
01:W 0.70
01:B 8.01 1:25:52.00 10:42.86 45.23 11
02: REST
03: 32.91 REST
04:Q 31.09 5:49:10.00 11:13.89 50.88 177.4 13; hr=135/153; PR (+4.84mi)
05:W 10.00 2:27:02.00 14:42.20 52.88 176.6 14
06: 52.88 w85
07:RW 5.02 0:53:53.24 10:44.09 54.82 14
08:W 4.00 0:58:30.24 14:37.56
08: 4.05 0:37:12.03 09:10.96 54.16 13
09: 2.03 0:18:48.20 09:16.98 56.19 13; w15
10: REST
11:Q 10.04 1:37:12.00 09:40.89 35.14 14; hr=146/161; w15; s10
12: REST
13:W 0.53 0:07:00.00 13:14.84
13:E w30
14:W 0.53
14: 5.02 0:47:19.90 09:25.73 26.20 13; hr=149/160
15:W 0.26
15:E 3.08 0:31:33.30 10:14.23 21.49 13; hr=131/143
16: 19.46 REST
17:W 1.06 0:14:42.03 13:54.61
17: 2.03 0:20:56.98 10:20.56 22.55 13; w40
18:W 0.70
18:Q 15.06 2:30:30.00 09:59.62 28.27 14; PR (-2m56s)
19: REST
20: 27.74 w50
21:W 1.06
21: 3.08 0:27:14.70 08:50.34 26.33 14; hr=159/182
22:W 4.00 0:55:11.30 13:47.83
22: 2.03 0:17:47.40 08:46.96 29.02 13; w25
23:W 0.70
23: 3.08 0:27:45.80 09:00.43 32.80 13
24: 29.71 REST
25:P 8.50 1:30:00.00 10:35.00 22.45
26: vollleyball 45 min
27:RW 3.43 0:41:50.50 12:10.93 25.88 14
28:RW 4.05 0:45:00.00 11:06.48 25.79 13; time from memory
29: 19.06 REST
30:W 6.50 22.48
October 1999
Sun Mon Tue Wed Thu Fri Sat
NN NN [13.98]
YY NN YY NN YY YY YY [47.99]
YY YY YY YY NN YY NN [39.35]
YY YY YY YY YY NN YY [30.14]
NN YY YY YY NN NN YY [41.95]
YY [month=169.43]
Oct99: 21/31 = 67.7%
01: REST
02: REST
03:QV 26.22 4:41:50.00 10:44.96 40.20 Twin Cities Marathon
04: 36.77 REST
05:W 4.60 1:26:21.00 18:46.30 37.32 12
06: 37.32 REST
07: 4.05 0:40:46.75 10:03.97 34.87 12
08: 3.08 0:29:57.97 09:43.30 37.95 12
09: 10.04 1:43:49.00 10:20.43 47.99 14; hr=139/147; w60; s10
10:RW 10.00 2:00:12.00 12:01.20 31.77 13
11:RW 3.08 0:36:56.70 11:59.15 34.85 14; hr=106/148
12:B 6.25 1:07:09.00 10:44.35 36.50 187.6 14; hr=138/145
13:RW 4.00 0:54:59.32 13:44.83
13: 2.20 0:22:00.00 09:59.54 42.70 186.2 14
14: 38.65 REST
15:W 0.70
15: 13.12 2:20:26.00 10:42.12 49.39 182.6 14; hr=136/144
16: 39.35 REST
17:W 0.42
17:R 3.58 0:38:02.42 10:37.55 33.35 13
18:W 1.00 Camelback hike
19: 0.53
19: 5.02 0:48:52.10 09:44.10 30.57 13; hr=145/158
20:RW 10.04 1:53:10.00 11:16.31 34.41 14
21:W 0.44
21: 5.11 0:48:34.10 09:30.50 39.96 14; hr=144/156
22: REST
23:T 2.00 0:30:00.00 15:00.00
23:P 2.00 0:30:00.00 15:00.00 30.14 w40
24: 26.14 REST
24:W 0.70
25: 5.02 0:49:10.10 09:47.68 30.16 14; hr=148/162
26:W 0.53
26: 5.02 0:49:19.55 09:49.57 30.86 14
27:RW 4.00 0:54:01.13 13:30.28
27: 6.25 1:04:37.00 10:20.04 31.07 14
28: REST
29: REST
30: 0.35
30:Q 20.08 3:32:45.00 10:35.72 41.95 179.0 14; hr=138/150
31:W 10.00 2:24:32.00 14:27.20 51.25 13
November 1999
Sun Mon Tue Wed Thu Fri Sat
YY YY YY YY NN YY [47.91]
YY YY YY YY NN YY NN [30.03]
YY YY YY YY YY NN YY [42.90]
YY NN NN YY YY YY NN [24.39]
YY YY YY [month=146.85]
Nov99: 23/30 = 76.7%
01: w50
02:Q 5.02 0:47:24.10 09:26.57 45.70 13; hr=150/162
03:RW 4.00 0:53:49.90 13:27.48
03: 4.05 0:39:36.39 09:46.60 43.50 181.6 13; w10
04:RW 2.82 0:33:12.33 11:46.96 46.32 183.2 13
05: REST
06:Q 22.02 3:52:19.00 10:33.10 47.91 182.2 14; hr=140/157; PR (-3m33s)
07: 10.74 2:06:04.00 11:44.28 48.65 181.8 14
08:E w45
09: 3.08 0:30:47.50 09:59.37 46.71 14
10:W 3.08 0:40:15.48 13:03.64 41.74 13 (walk PR)
11: 38.92 REST (forced)
12: 13.12 2:17:53.00 10:30.46 52.04 13; hr=140/?
13: REST; week=30.02
14:RW 11.01 2:00:32.00 10:57.45 30.29 13
15: w65
15:W 1.06 0:14:36.17 13:49.06 31.35
16:W 0.53
16:Q 2.03 0:18:21.50 09:03.80 30.30 13; hr=151/161
17:W 0.62
17: 3.08 0:29:35.99 09:36.17 31.45 13
18:W 0.53 0:06:19.24 11:57.70 31.98 13; w35
19: 18.36 REST
20:Q 24.04 4:19:27.00 10:47.48 42.90 181.6 14; hr=136/149
21:RW 13.12 2:38:39.00 12:05.41 45.01 180.8 14; PR (37.16 for 2 days)
22: 43.95 REST
23: 41.39 REST
24:W 0.53
24:Q 2.03 0:18:28.90 09:07.45 40.25 13; hr=152/161
25:W 0.50
25: 6.21 1:02:26.00 10:03.22 46.43 14; hr=141/149
26:L 2.00 0:20:00.00 10:00.00 48.43 w30
27: 24.39 REST
28:W 0.53
28:Q 8.10 1:18:37.00 09:42.18 19.90 184.8 14
29: 19.90 w40
30:L 3.00 0:30:00.00 10:00.00 22.90
December 1999
Sun Mon Tue Wed Thu Fri Sat
YY NN NN NN [16.65]
YY NN YY YY YY NN YY [43.83]
YY YY YY YY YY NN YY [29.26]
YY YY YY YY YY YY NN [18.20]
NN YY YY YY NN YY [month=181.83]
Dec23: 22/31 = 71.0%
01:W 5.02 0:59:55.47 11:56.25 25.36 13
02: 18.65 REST
03: 16.65 REST
04: 16.65 REST
05:B 26.22 4:52:10.00 11:08.61 34.24 184.0 13; Tucson Marathon
06: 31.24 REST
07:E 31.24 w25
08:E 26.22 w45
09:W 3.08 0:40:16.99 13:04.13 29.30
10: 29.30 REST
11:RW 14.53 2:59:55.00 12:22.88 43.83 184.0 13
12:RW 10.04 2:07:36.00 12:42.57 27.65 13
13: w60
14:W 3.08 0:52:00.00 16:52.20 30.73 15
15:W 4.00 0:59:55.00 14:58.75 15
16:W 2.10 0:32:17.30 15:22.52 32.83 15
17: REST
18:RW 10.04 1:58:06.00 11:45.79 29.26 15
19:W 3.08 0:38:56.49 12:38.01 22.30 15; w40
20:L 0.96 0:10:00.00 10:25.00 23.26 15; w40
21:W 2.03 0:26:37.00 13:08.42 22.21 15
22: 3.08 0:29:42.03 09:38.13 23.32 15; w20
22:W 2.03 0:32:45.72 16:10.45
23:E 2.00 0:34:00.00 17:00.00 23.22 14
24:RW 5.02 0:58:09.34 11:35.10 28.24 15
25: 18.20 REST
26: 15.21 REST
27:W 2.00 0:30:00.00 15:00.00 16.16 13
28:W 2.00 0:30:00.00 15:00.00 16.13 13
29: 11.02 REST
30: 9.02 REST
31:Q 81.52 24:00:00.00 17:02.24 85.52 182.6 13;14;15; ATY!
PR (+50.45m, +15h52m15s)
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