August 2008 Exercise Report

Grand Totals                Running 0.93 Years / 11.26 Months / 49 Weeks
Distance Calories Duration Speed Pace RPE #Runs RHR MPW
1,784.827 214,120 256:54:33 6.95 00:08:38 4.83 386 48 36.43

Month Totals                Summary by Month | By Week | Personal Records
Duration Distance Avg Pace Max Pace Avg Spd Max Spd HR Avg HR Max Calories RPE
20:33:40 157.382 00:07:50 00:06:08 7.65 10.33 147 167 18,548 4.6

Month Data             <-- Previous Month | Current Month | Next Month -->
Date Ex Type Duration Distance Avg Pace Max Pace Avg Spd Max Spd HR Avg HR Max Calories RPE Notes
Fri Aug 1 Aerobic 00:54:35 6.900 00:07:55 00:05:56 7.58 10.10 152 159 856 4
Fri Aug 1 Aerobic 00:09:17 1.014 00:09:09 00:06:59 6.55 8.60 135 148 118 2
Fri Aug 1 Anaerobic 00:17:19 2.523 00:06:51 00:04:57 8.74 12.10 161 177 294 7 Track work - 88 sec/lap 800s. 88 sec rest
Sat Aug 2 Aerobic 01:04:31 8.500 00:07:35 00:03:45 7.90 16.00 154 182 1032 5 Easy run turned fast @ track
Sun Aug 3 Fat Burn 00:30:28 3.411 00:08:56 00:07:24 6.72 8.10 133 146 379 3 Calves/shins burning. Overtrained
Sun Aug 3 Fat Burn 00:53:15 5.412 00:09:50 00:08:00 6.10 7.50 132 145 659 2 Ran with 2 mile race director!
Mon Aug 4 Aerobic 02:15:28 18.020 00:07:31 00:05:30 7.98 10.90 154 173 2154 5 3 laps w/ some random fast lady!
Tue Aug 5 Fat Burn 00:10:11 1.014 00:10:03 00:08:42 5.97 6.90 124 142 114 1 Track work warm up
Tue Aug 5 Anaerobic 00:16:37 2.398 00:06:55 00:05:39 8.66 10.60 160 174 280 6 Failed 6x1 mile @ 5:54 workout. Too tired
Tue Aug 5 Aerobic 00:04:46 0.522 00:09:08 00:07:30 6.57 8.00 136 143 62 3 Cool down
Tue Aug 5 Aerobic 00:08:30 1.038 00:08:11 00:06:54 7.33 8.70 137 158 111 2 2nd attempt @ 6x1 mile - warmup
Wed Aug 6 Anaerobic 00:49:48 5.084 00:09:48 00:03:20 6.13 18.00 153 184 780 7 4x4 mile @ ~6:05/mile. Still too tired
Thu Aug 7 Aerobic 00:22:08 3.108 00:07:07 00:06:04 8.43 9.90 145 155 318 4 1 mile PR attempt warm up
Thu Aug 7 Anaerobic 00:18:21 2.294 00:07:59 00:04:41 7.50 12.80 150 179 278 7 First attempt. Failed
Thu Aug 7 Max Efrt 00:04:38 1.000 00:04:38 00:04:15 12.95 14.10 179 188 129 9 2nd attempt. 1 mile PR! Skipped :4x!
Thu Aug 7 Aerobic 00:58:34 7.512 00:07:48 00:04:55 7.70 12.20 150 189 895 7 Strayed from run club for a fast runner
Fri Aug 8 Fat Burn 00:40:26 5.008 00:08:04 00:06:27 7.43 9.30 141 159 555 4 Calves/shins BURN! Overtrained!!
Sat Aug 9 Recovery 01:06:30 5.288 00:12:35 00:09:50 4.77 6.10 115 135 605 1 Way overtrained. This was difficult!
Sun Aug 10 Rest  
Mon Aug 11 Aerobic 00:08:55 1.014 00:08:47 00:07:35 6.82 7.90 129 144 105 3 Had to stop. Too overtrained
Tue Aug 12 Aerobic 00:46:24 6.000 00:07:44 00:07:04 7.76 8.50 143 178 648 4 Elliptical. Distance Estimated
Wed Aug 13 Aerobic 00:50:00 7.500 00:06:40 00:06:19 9.00 9.50 158 175 760 6 Elliptical. Distance Estimated
Thu Aug 14 Aerobic 00:15:45 2.051 00:07:41 00:06:31 7.81 9.20 146 163 229 3 1st attempt at running since 11th - success!
Thu Aug 14 Aerobic 00:13:02 1.112 00:11:43 00:08:42 5.12 6.90 132 165 158 5 VO2 Submax Test - 79.8 final score!
Thu Aug 14 Aerobic 00:47:22 5.499 00:08:37 00:07:09 6.97 8.40 138 158 634 3 Club run. Fairly pain free! Feeling better!
Fri Aug 15 Aerobic 00:59:22 8.252 00:07:12 00:04:58 8.34 12.10 157 184 974 6 Aerobic limit run. Feeling much better!
Sat Aug 16 Aerobic 00:35:54 5.451 00:06:35 00:05:15 9.11 11.40 169 186 659 7 5.5 mile steady state run
Sun Aug 17 Aerobic 00:28:54 4.101 00:07:03 00:05:03 8.51 11.90 159 187 484 6 Some time based fartlek intervals
Mon Aug 18 Aerobic 00:09:39 1.138 00:08:29 00:06:40 7.08 9.00 138 154 128 3 Warm up run for 2 mile PR attempt
Mon Aug 18 Max Efrt 00:10:26 2.001 00:05:13 00:05:00 11.51 12.00 176 185 285 7 Could have gone faster. Too tired
Mon Aug 18 Aerobic 01:07:32 8.500 00:07:57 00:05:16 7.55 11.40 151 181 1041 5 Tired - up all night. Did run anyway
Tue Aug 19 Aerobic 00:39:54 5.208 00:07:40 00:04:55 7.83 12.20 147 183 588 4 Intended to be easy run. Mixed fartlek
Tue Aug 19 Aerobic 00:24:04 3.101 00:07:46 00:05:43 7.73 10.50 153 175 381 5 Way tired but wanted to get 8 miles
Wed Aug 20 Aerobic 01:51:05 16.408 00:06:46 00:06:00 8.86 10.00 152 165 1855 6 Planned 18. Dropped to 16 & sped up

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