Training Log

Here’s my log I’ve kept since completing my first half marathon (21k) in July 2009. Check the bottom for the latest updates. Acronyms: LSD = steady long run, TR = tempo run, TI = tempo intervals, prog. LR = progressive long run.

Sat, 7/11      21.1race (1:45.32) Knysna Forest Marathon
——————————————————————-
Mon, 7/20    9.5 hills
Tues, 7/21   8.8 int. (800+400) x 6
Thurs, 7/23  13.2 run (1:07)
Sun, 7/26     LSD (3 hrs ~ 7min/k)               ~55km
——————————————————————–
Fri, 7/31      13.2 run (1:05.40)
Sun, 8/2      LSD (GuanIngSan)                   ~33km
———————————————————————-
Tues, 8/4    tempo run 3x4min @ 15
Thurs, 8/6   tempo hills 7% for 15min @ 12
Sun, 8/9     LSD (2:39 ~ 6min/k                   ~40km
———————————————————————
Tues, 8/11   9 tempo 3x5min @ 15 (5min rest @10)
Thurs, 8/13  8.3 rolling hills
Sun, 8/16     5.6 run (23.58)                         ~23km (and a cold!)
————————————————————————
Mon, 8/17    3.2 recovery
Mon, 8/17    11 steady pace
Tues, 8/18   11 tempo (30mins @ 4:30)
Wed, 8/19   2.5 recovery
Thur, 8/20    15.190 prog  LR (1:22.15)
Sat, 8/22     10.5 TI 3x6min @15 (4min rest @9)
Sun, 8/23    LSD ~2:15 (~20km)                  ~73km!
————————————————————————
Mon, 8/24   46km Cycle to Cianshuiwan
Tues, 8/25  11.2 easy run (5.6km @ ?)
Thurs, 8/25 16.8 prog LG (thirds)
Sun, 8/30    ~20 LSD 2 hrs
———————————————————————— 48km
Mon 8/31    3.2 recovery
Tues, 9/1   10.3 TI Hills (1x8min @ 12km/h, 2x7min @ 11km/h)
Wed, 9/2     3.1 recovery
Thurs, 9/3  15.2 prog LR (1hr17)
Fri, 9/4         3  recovery
Sat, 9/5     11.2 TR 30 min @ 4:26 (13.5km/h)
———————————————————————- 46km
Mon, 9/7    9.3 TR hills 30 min @ 10km/h on L8 incline
Tues, 9/8   11.4 TI 3x8min @ 15km/h, 2x3min rest @10km/h
Fri, 9/11     10.85 48min53 Prog LR
———————————————————————~31km
Tues, 9/15 10.85 49min30 Prog LR
Thurs, 9/17 2 recovery
Fri, 9/18     11.4 TR 20 min @14km/h, 10min @ 14.5km/h
Sun, 9/20   22.4 LSD 2hr02 (5.26 pace)
———————————————————————— ~45km
Tues, 9/22  11.3 TI 3×8 min @ 4:00 pace (15km/h) 2×3 min rest @ 6:00 pace
Thurs, 9/24  9.2  TR hills 30 min @ 10km/h, L7 incline
Fri, 9/25     13    prog LR (fast finish) 10.85 steady, 2.17 fast (~4.0 pace)
Sun, 9/27   16.8 LSD 1:28
———————————————————————— 50km
Tues, 9/29  14.8 TR 45 min @ 4:17 (14km/h, 1 deg. incline)
Fri, 10/2     14.8 Yasso 800’s 10×800 (3:11, 3:15, 3:20, 3:07, 3:10, 3:08, 3:09, 3:10, 3:05, 3:04) 400m rests, 2km warmup, 1200 warm down
————————————————————————-~30km
Tues Fast finish LR 10.5km @ 11km/h, 8.8km @ 14km/h (1 inc.)
Thurs, 10/8 recovery 3.1
Sun, 10/11 21.1 1:38.29 Rotary International Sun Mon Lake Marathon
————————————————————————– 34.7km
Tues, 10/13 7.4 TR hills 15 min @ 12km/h (5% inc.)
Wed, 10/14 3.1 recovery
Thurs, 10/15 10.8 rolling hills
—————————————————————————~21km
Tues, 10/20 9.4 rolling hills
Sat, 10/24   Nike Human Race 10k (40.44)
—————————————————————————-~20km
Tues, 10/27 9.1 sustained/increasing hills
Wed, 10/28 4.1 recovery
Thurs, 10/29 8.9 easy (5% incl. @ 10km/h, 6 min pace)
—————————————————————————- 22km
Sat, 11/7 21.1 Taroko Gorge Marathon (1:39.44)
—————————————————————————- 21km
Mon, 11/9 3 recovery
Sun, 11/15 22.4 LSD 2:08 with strides afterwards
—————————————————————————– ~25km
Mon, 11/16 4.3 recovery/easy
Tues, 11/17 16.56 mile repeats 4k warm, 5x1565m, 510m jog rest, 2k cool
Thurs, 11/19 4.7 easy
Fri, 11/20 15.6 tempo 45 min at 4:17 (14km / h) – 10.4km
Sun, 11/22 28 LSD 2:39.30
——————————————————————————-69km
Tues, 11/24 19 mile repeats (1565m) 4k warm, 6 repeats (6.27, 6.19, 6.27, 6.25, 6.17, 6.16), 2k cool
Wed, 11/25 4.5 easy
Thurs, 11/26 7.3 easy
Fri, 11/27 12.6 tempo run 2.1 warm, 8.4 tempo, 2.1 cool. Splits: 9.17, 9.11, 8.59, 8.44 (2.1k)
Sat, 11/28 5.4 easy
Sun, 11/29 28 LSD 2:25.48
————————————————– ——————————- 77km
Mon, 11/30 4.5 easy
Tues, 12/1 20 mile repeats (on a track) 2k warm, 7 repeats (2 lap jog rest), 2k cool (6.47, 6.50, 6.38, 6.26, 6.29, 6.25, 6.26)
Wed, 12/2 7.7 easy
Fri, 12/4 14.7 tempo 10.5k @ 4:18 (45.11)
———————————————————————————– 49km
Mon, 12/7 4.3 easy
Tues, 12/8 10 2k warm, 5 x 800, 400 rest, 2k cool, 5 x strides
Wed, 12/9 4.5 easy
Thurs, 12/10 12.4 tempo 2k warm, 8.4k = 37.11, 2k cool (9.15, 9.25, 9.15, 9.16)
Fri, 12/11 4.5 easy
Sun, 12/13 15 race pace 2k warm, 1st lap: 5.6k – 26 minutes (4.39 pace), 2nd lap: 5.6k – 24.54 minutes (4.27 pace), 2k cool
————————————————————————————- 51km
Tues, 12/15 10 race pace/speed 2k warm, 5×800 @ 4.30 (400m rest jogs), 2k cool
Wed, 12/16 2.5 recovery
Thurs, 12/17 6 race pace 2k warm, 2k race pace (4:30), 2k cool
Sun, 12/20 21.1 Fubon Taipei Marathon (1:31.24)
————————————————————————————– 40km
Tues, 12/22 4.5 easy
Wed, 12/23 4.7 easy
Fri, 12/25 22.4 LSD 2:07
Sat, 12/26 11.2 easy (54.06)
Sun, 12/27 16.8 easy (1:37)
————————————————– ———————————— 60km
Mon, 12/28 4.9 easy am
Tues, 12/29 4.3 easy am
Tues, 12/29 31.5 LSD pm (2:42)
Wed, 12/30 4.3 easy am
Wed, 12/30 4.7 easy pm increase to 5 deg. Incline
Thurs, 12/31 5.4 easy am (28.57)
Thurs, 12/31 4.7 easy pm 5 deg. Incline
Fri, 1 / 1, 11.2 easy am
Sat, 1 / 2 5.4 easy am
Sat, 1 / 2 ~ 15 trail (2:30)
Sun, 1 / 3 11.2 easy (28.32, 26.00 – tot. 54.32)
————————————————————————————— 103km
Mon, 1/4 6.48 easy am
Mon, 1/4, 7.6 easy pm
Tues, 1/5 7.6 easy am
Tues, 1/5 25.2 LSD 2:11.40
Wed, 1/6 7 easy am
Wed, 1/6 7.7 easy pm
Thurs, 1/7 7.6 easy am
Thurs, 1/7 15 tempo intervals 2k warm, 3k (12.58), 3k (12.55), 5k (22.24), 2k cool
Fri, 1/8 6.5 easy am
Sat, 1/9 4 easy am
Sat, 1/9 ~20 trails with Mike … 3.5 hours!
Sun, 1/10 7.6 easy am
Sun, 1/10 18 hill repeats x 10, 5.6k (slow) tempo, jogs to, from and inbetween.
————————————————————————————— 140km
Mon, 1/11 6.5 easy am
Mon, 1/11 7.5 easy pm increasing incline
Tues 1/12 6.5 easy am
Tues, 1/12 33.6 LSD 2:56
Wed, 1/13 5.9 easy am
Wed, 1/13 7.7 easy pm
Thurs, 1/14 7.6 easy am
Thurs, 1/14 18 tempo intervals & 5k steady
Fri, 1/15 5.4 easy am
Fri, 1/15 7.7 easy pm
Sat, 1/16 7.6 easy am
Sat, 1/16 15 steady 5.6k & 10 x hill repeats
Sun, 1/17 10 easy am
—————————————————————————————- 139km
Mon, 1/18 5.9 easy am
Mon, 1/18 6.6 easy pm
Tues, 1/19 5.4 easy am
Tues, 1/19 12 steady (8k = 36min)
Wed, 1/20 5.4 easy am
Wed, 1/20 7.7 easy pm
Thurs, 1/21 8 easy/steady pm
Fri, 1/22 7.6 easy am
Fri, 1/22 7.9 easy pm
Sat, 1/23 7.6 easy am
Sat, 1/23 11.2 easy pm
Sun, 1/24 10.4 easy am
—————————————————————————–101km
Mon, 1/25 7.6 easy am + strides
Tues, 1/26 9 easy am + strides
Tues, 1/26 21k steady (1:38.15)
Wed, 1/27 9 easy am + strides
Wed, 1/27 8.7 easy am, rolling hills
Thurs, 1/28 9 easy am + strides
Thurs, 1/28 18 3k warm, 5k tempo (21.41), 4 x 1600 – 400 rest (6.50, 6.51, 6.39, 6.35), 2k cool
Fri, 1/29 5.4 rec
Fri, 1/29 8.8 easy
Sat, 1/30 20 trails (Chishing Shan, Shamao Shan)
Sun, 1/31 9.7 easy am
Sun, 1/31 19.2 11.2 steady (54.36), 20 x hill repeats (~100m)
—————————————————————————— 145km
Mon, 2/1 9.7 easy am + strides
Mon, 2/1 8.8 easy pm
Tues, 2/2 9 easy am
Tues, 2/2 18.9 Progressive LR 1st 3 laps (6.3k) – 31.34, 2nd 3 laps – 30.17, 3rd 3 laps – 27.26
Wed, 2/3 9.7 easy am
Wed, 2/3 9.4 easy pm
Thurs, 2/4 16 3k warm, 5k tempo (20.52), 3 x 1600 (?, 6.29, 6.19) 400m rests, 2k cool
Fri, 2/5 8.4 easy am
Fri, 2/5 9.4 easy pm
Sat, 2/6 25 trails (Wulai to Sansia)
Sun 2/7 21.2 long tempo, 10 x hill sprints + flat sprints
——————————————————————————- 146km
Mon, 2/8 4.8 easy am
Mon, 2/8 8.4 easy pm
Tues, 2/9 7.2 easy am
Tues, 2/9 23.1 LSD (1:55.19)
Wed, 2/10 7.8 easy am
Wed, 2/10 9.5 easy pm
Thurs, 2/11 9.6 easy am + strides
Thurs, 2/11 16 3k warm, 5k (19.38), 3 x 1600m (6.20, 6.08, 6.10), 400m jog rests, 2k cool
Fri, 2/12 3 recovery am
Fri, 2/12 9.9 easy pm
Sat, 2/13 20.8 easy
Sun, 2/14 21.2 long tempo (50.50) and 10 x hill sprints
———————————————————————————- 142km
Mon, 2/15 rest
Tues, 2/16 rest
Wed, 2/17 rest
Thurs, 2/18 15 easy
Fri, 2/19 20.8 easy
Sat, 2/20 9.6 easy
———————————————————————————- 45km
Mon, 2/22  9 easy am + strides
Tues, 2/23 9 easy am + strides
Tues, 2/23 9 easy pm rolling hills
Wed, 2/24 9 easy am + strides
Wed, 2/24 21 Fast finish LR (1:40.08)
Thurs, 2/25 6 recovery am
Fri, 2/27 9 easy am + strides
Fri, 2/27 16 3k warm, 5k tempo (20.01), 5 x 800, 400 jog rest (3.15, 3.15, 3.15, 3.06, 3.04), 2k cool
Sat, 2/27 6 easy am
Sat, 2/27 14 easy pm + 22×100 hill repeats
Sun, 2/28 22.4 5.6 easy, 11.2 tempo (23.08, 23.36), 5.6 easy
———————————————————————————- 140km
Mon, 3/1 9 easy pm
Tues, 3/2 9 easy am + strides
Tues, 3/2 30 LSD
Wed, 3/3 3 recovery am
Wed, 3/3 9 easy pm
Thurs 3/4 9 easy am + strides
Thurs, 3/4 16 3k warm, 5k tempo (20.32), 5×800 400 jog rest (3.21, 3.16, 3.16, 3.13, 3.08) 2k cool
Fri, 3/5 9 easy pm
Sun, 23.7 easy, tempo, 5×400, 11xhill repeats, easy
————————————————————————————-118km
Mon, 3/8 4.2 recovery am
Mon, 3/8 9.4 easy pm
Tues, 3/8 9 easy am + strides
Tues, 3/9 30 LSD (2:31.46)
Wed, 3/10 6 recovery am
Wed, 3/10 9 easy pm
Thurs, 3/11 9 easy am + strides
Thurs, 3/11 16 3.2 warm, 10 x 800, 1.2 cool
Fri, 3/12 9 easy pm
Sat, 3/13 19.2 easy/steady miles
Sun, 3/14 9.6 easy am
Sun, 3/14 20 easy + 24 x 100m hill repeats
————————————————————————————–151km
Mon, 3/15 3 recovery
Tues, 3/16 7.3 3k @ 4.00 pace
Thurs, 3/18 8 2k warm, 5 x 400 (86, 81, 81, 81, 81), 400 jog rests, 2k cool
Sun, 3/21 Taipei Freeway 10k 40.21
————————————————————————————— 28km
Tues, 3/23 9 easy am
Tues, 3/23 18 Medium LR
Wed, 3/24 4.5 rec.
Thurs, 3/25 9.6 easy am
Fri, 3/26 18 pyramid 3k, 2 x 1.5, 3 x 1k, 4 x 500, 1k warm/cool, 500 jog rests
Sun, 3/28 20.2 2k warm, 5.6k tempo, 5.6k easy, 5 x 500, 500 jog rests, 2k cool
————————————————————————————– 79km
Mon, 3/29 5 rec
Tues, 3/30 23 prog LR
Wed, 3/31 3 rec
Thurs, 5 rec
Fri, 4/2 7.8 2k warm, 3x1k, 2x400m, 2k cool
Sun, 4/4 11.6 incl 5.6k race pace tempo
————————————————————————————— 55km
Tues, 4/6 12 incl. 2x3k at race pace
Thurs, 4/8 7.2 warm, 10x strides, cool
Sun, 4/11 21.1 Sanchong Half Marathon (1:27:51)
————————————————————————————— 40km

One Response to “Training Log”

  1. Mike Says:

    Have you stopped training? That must explain why you have been looking fat these days! Ha, joking, you are really going well, fantastic consistency.


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