| 2004 Sacred Heart University Cross Country Summer Training Log | |||||||||||||||
| MAY | |||||||||||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | TOTAL | ||||||||
| 1 | |||||||||||||||
| 0 | |||||||||||||||
| 2 | 3 | 4 | 5 | 6 | 7 | 8 | |||||||||
| Excel
Tip: "Alt" + "Shift" keys to go to next line |
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| 0 | |||||||||||||||
| 9 | 10 | 11 | 12 | 13 | 14 | 15 | |||||||||
| 0 | |||||||||||||||
| 16 | 17 | 18 | 19 | 20 | 21 | 22 | |||||||||
| 4
miles 27:39 pushups/situps |
4 miles 26:44 | 5 miles 34:27 | 4 miles 27:39 | 5
miles real easy no time |
22 | ||||||||||
| 4 | 4 | 5 | 4 | 5 | 22 | ||||||||||
| 23 | 24 | 25 | 26 | 27 | 28 | 29 | |||||||||
| off | 7 miles 48:13 | 5 miles 34:19 | 8 miles
51:56 fast but felt good |
7
miles 45:54 felt good again |
7
miles easy 52 min |
6
miles 45 min |
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| 7 | 5 | 8 | 7 | 7 | 6 | 40 | |||||||||
| 30 | 31 | ||||||||||||||
| 6 miles hills kicked my ass |
7 miles easy | ||||||||||||||
| 6 | 7 | ||||||||||||||
| JUNE | |||||||||||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | TOTAL | ||||||||
| 1 | 2 | 3 | 4 | 5 | |||||||||||
| 7
miles 49:26 night run- 5 miles 12 total |
9
miles 63 min uphill for first 35 minutes legs are sore |
55
min flat and fast probably over 8 |
41:50
on trails real hot out |
55
min rolling hills |
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| 12 | 9 | 8 | 6 | 8 | 56 | ||||||||||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 | |||||||||
| 7 miles
49:21 real hot out |
6
miles, 42 min felt tired |
off | 9
miles on trails 59 min, fast but felt good |
61 min 9 miles | 7 miles easy 51 min | 9 miles;
hilly felt good- 59:04 pushups/situps |
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| 7 | 6 | 0 | 9 | 9 | 7 | 9 | 47 | ||||||||
| 13 | 14 | 15 | 16 | 17 | 18 | 19 | |||||||||
| 9 miles relaxed-
63 min pushups/situps |
9
miles; hilly felt good- 59:52 pushups/situps night run- 5 miles |
9
miles at night felt cool out 1 hour |
9
miles; 61 min very hot out pusups/situps |
9
miles- 63 min complete downpour |
9
miles on trails- 60 min very hot out pushups/situps |
off | |||||||||
| 9 | 14 | 9 | 9 | 9 | 9 | 59 | |||||||||
| 20 | 21 | 22 | 23 | 24 | 25 | 26 | |||||||||
| 10.5 w/ Rob 70 minutes |
9.5
miles- 64 min in trails; felt good |
9
miles easy- 61:52 complete downpour :-) pushups/situps |
10 miles- 68:10
felt tired and hot.
Pushups/situps night run- easy 5 miles |
58:17;
little over 8 felt relaxed but sore |
off still sore; need a day off |
10 miles-
65:30 quick but felt good pushups/situps |
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| 10.5 | 9.5 | 9 | 15 | 8 | 0 | 10 | 62 | ||||||||
| 27 | 28 | 29 | 30 | ||||||||||||
| 10 miles- 66
min hilly & hot pushups/situps |
10
miles- 66:20 quads were sore |
9
miles- 59:59 hilly dirt roads pushups/situps |
a.m. run- 5 easy-
35:45 p.m. 10 miles- 65:26 last 3 were real fast situps |
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| 10 | 10 | 9 | 15 | ||||||||||||
| JULY | |||||||||||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | TOTAL | ||||||||
| 1 | 2 | 3 | |||||||||||||
| 10
miles hilly - 66:23 tired for last 3 miles |
off | 1:17
- 11 miles found Uzi in trails pushups/situps |
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| 10 | 0 | 11 | 65 | ||||||||||||
| 4 | 5 | 6 | 7 | 8 | 9 | 10 | |||||||||
| 12 miles- 1:24 w/
Uzi, @ Bowdoin Park |
10
miles- 67 min, hilly |
1st
run- 4 miles- 27:58 2nd run- 7 miles- 49 min pushups/situps |
a.m.
10 miles- 68 min p.m. 6 miles- 39:33 |
10
miles on hilly trails 70 min; felt shitty |
75
min, little over 11 1st 8 in 53 min |
off | |||||||||
| 12 | 10 | 11 | 16 | 10 | 11 | 0 | 70 | ||||||||
| 11 | 12 | 13 | 14 | 15 | 16 | 17 | |||||||||
| 13 miles- 90 min | 4 miles- 27:34;
pushup/situps 9.6 miles 62:13 (hilly) |
10.4 miles - 71:18; tired, hamstrongs sore | a.m. 10 miles-
65:55 p.m. 6 miles- 38:31 |
a.m.
11 miles- 75:59 p.m. 4 miles- 27:41 |
7
miles- 49 min tired pushups/situps |
off | |||||||||
| 13 | 13.6 | 10.4 | 16 | 15 | 7 | 0 | 75 | ||||||||
| 18 | 19 | 20 | 21 | 22 | 23 | 24 | |||||||||
| 14 miles- 95:32 | a.m. 4 miles- 28
min p.m. 11 miles pushups/situps |
11 miles- really hot 76:22 | a.m.
5 miles- 34:33 (tired) pushups/situps p.m. 11.5- 75 min |
11.5
miles- 79 min hot |
a.m.
3 miles- 20:40, pushups/situps p.m. 9 miles- 60 min |
off | |||||||||
| 14 | 15 | 11 | 16.5 | 11.5 | 12 | 0 | 80 | ||||||||
| 25 | 26 | 27 | 28 | 29 | 30 | 31 | |||||||||
| 15 miles- 1:42:35
(6:50 pace) tired hamstrings tight |
a.m. 4 miles-
27:26 pushups/situps p.m. 10 miles- 68:17 strides |
11
miles (little over) 75:18 |
a.m.
5 miles- 34:36, pushups/situps p.m. 11 miles- 73:47 strides |
11
miles in trails- 77 min felt good, pushups/situps night run- 4 miles- 27:31 |
a.m.
5 miles easy p.m. 9 miles- 60 min |
off | |||||||||
| 15 | 14 | 11 | 16 | 15 | 14 | 0 | 85 | ||||||||
| AUGUST | |||||||||||||||
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | TOTAL | ||||||||
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |||||||||
| 16 miles @
Hannon's house- 1:58:01. VERY hilly:
very sore afterward |
a.m.
5 miles- 36:32- very sore p.m. 10 miles 70 min strides |
a.m.
4 miles 27:30 p.m. 10 miles- 68:22 |
a.m.
5 miles- 34:06 p.m. 10 miles- 63 min FAST (6:18 pace) |
10
miles- 69 min tired |
a.m.
5 miles- 34:10 p.m. 10 miles- 68:06 (6:49 pace for 10 miles) |
5 miles- 34:30 | |||||||||
| 16 | 15 | 14 | 15 | 10 | 15 | 5 | 90 | ||||||||
| 8 | 9 | 10 | 11 | 12 | 13 | 14 | |||||||||
| 16 miles-
1:48:49 (6:48 pace) |
a.m.
5 miles 35:19 p.m. 10 miles 62:31 FAST (6:15 pace) |
a.m.
5 miles p.m. 10 miles |
a.m. 5
miles p.m. 11 miles - 70:57 strides |
a.m.
5 miles p.m. 11 miles |
a.m.
10 miles- 69:30 p.m. 5 miles 34 min |
8
miles- 53:25 (at Stroudsburg XC camp until next Thursday) |
|||||||||
| 16 | 15 | 15 | 16 | 16 | 15 | 8 | 101 | ||||||||
| 15 | 16 | 17 | 18 | 19 | 20 | 21 | |||||||||
| a.m. 5 miles-
36:39 p.m. 10.5 miles- 68:40 |
a.m.
5 miles- 35 min p.m. 10 miles VERY hilly 71:56 |
2
hour run- little over 17 17 miles at 1:58 |
a.m. 5.1 miles-
35 min p.m. 10.4 miles- 65:12 (6:15 pace) |
a.m.
10 miles- 68:52 p.m. 6 miles 41:27 |
a.m.
10 miles- 68:52 p.m. 5 miles easy- 35:40 |
17
miles- 1:56:54 (6:53 pace) |
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| 15.5 | 15 | 17 | 15.5 | 16 | 15 | 17 | 111 | ||||||||
| 22 | 23 | 24 | 25 | 26 | 27 | 28 | |||||||||
| 0 | |||||||||||||||
| 29 | 30 | 31 | |||||||||||||
| Summer Total | |||||||||||||||
| 963 | |||||||||||||||