vegas training

.

Wk

Date

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Total

Cum. Total


.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	1	8/17	Or XT	8:19 pace	3 mi @ 6:55, 1 mi w/u, c/d	8:19 pace	8:19 pace	Or XT	8:35 pace
.		8/23		4	5	4	4		9	26	scheduled miles
.			3.66	X	4.77	X	3.86	X	8.75	21.04	actual miles
.			8:16		3 mi @ 6:52, 9:45, 7:20		9:14		9:00		actual pace
.			Rest	Easy	Speed	Easy	Easy	Rest	Long
.	2	8/24	Or XT	8:19 pace	1 mi w/u, 2 x 1600 in 6:32, 800 jogs, 1 mi c/d	8:19 pace	8:19 pace	Or XT	8:30 pace
.		8/30		5	5	4	4		9	27	scheduled miles	53
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	3	8/31	Or XT	8:19 pace	1 mi w/u, 3 mi @ 6:55, 1 mi c/d	8:19 pace	8:19 pace	RACE Or XT	8:30 pace
.		9/6		5	5	4	4		10	28	scheduled miles	81
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Easy	Rest	Easy	Rest	Easy
.	4	9/7	Or XT	8:19 pace	8:19 pace	Or XT	8:19 pace	Or XT	8:19 pace
.		9/13		5	5		5		6	21	scheduled miles	102
.										0	actual miles	21.04
.											actual pace


.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	5	9/14	Or XT	8:14 pace	1 mi w/u, 4 mi @ 6:55, 1 mi c/d	8:14 pace	8:14 pace	Or XT	8:19 pace
.		9/20		5	6	4	4		10	29	scheduled miles	131
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Speed	Easy	Easy	Rest	Long
.	6	9/21	Or XT	8:14 pace	1 mi w/u, 3 x 1600 in 6:28, 800 jogs, 1 mi c/d	8:14 pace	8:14 pace	RACE Or XT	8:19 pace
.		9/27		4	7	4	4		11	30	scheduled miles	161
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	7	9/28	Or XT	8:14 pace	1 mi w/u, 4 mi @ 6:55, 1 mi c/d	8:14 pace	8:14 pace	Or XT	8:14 pace
.		10/4		5	6	5	4		11	31	scheduled miles	192
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Easy	Rest	Easy	Rest	Easy
.	8	10/5	Or XT	8:14 pace	8:14 pace	Or XT	8:14 pace	Or XT	8:14 pace
.		10/11		6	6		6		6	24	scheduled miles	216
.										0	actual miles	21.04
.											actual pace


.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	9	10/12	Or XT	8:09 pace	1 mi w/u, 5 mi @ 6:55, 1 mi c/d	8:09 pace	8:09 pace	Or XT	8:09 pace
.		10/18		5	7	4	4		12	32	scheduled miles	248
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Speed	Easy	Easy	Rest	Long
.	10	10/19	Or XT	8:09 pace	1 mi w/u, 4 x 1600 in 6:24, 1 mi c/d	8:09 pace	8:09 pace	Or XT	8:09 pace
.		10/25		5	8	4	4		12	33	scheduled miles	281
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	11	10/26	Or XT	8:09 pace	1 mi w/u, 5 mi @ 6:55, 1 mi c/d	8:09 pace	8:09 pace	Or XT	8:09 pace
.		11/1		5	7	5	4		13	34	scheduled miles	315
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Easy	Easy	Easy	Rest	Easy
.	12	11/2	Or XT	8:09 pace	8:09 pace	8:09 pace	8:09 pace	Or XT	8:09 pace
.		11/8		5	5	5	5		6	26	scheduled miles	341
.										0	actual miles	21.04
.											actual pace


.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	13	11/9	Or XT	8:04 pace	1 mi w/u, 6 mi @ 6:55, 1 mi c/d	8:04 pace	8:04 pace	Or XT	8:04 pace
.		11/15		5	8	5	4		13	35	scheduled miles	376
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Speed	Easy	Easy	Rest	Long
.	14	11/16	Or XT	8:04 pace	1 mi w/u, 5 x 1600 in 6:20, 800 jogs, 1 mi c/d	8:04 pace	8:04 pace	Or XT	8:04 pace
.		11/22		4	10	4	4		14	36	scheduled miles	412
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Tempo	Easy	Easy	Rest	Long
.	15	11/23	Or XT	8:04 pace	1 mi w/u, 6 mi @ 6:55, 1 mi c/d	8:04 pace	8:04 pace	Or XT	8:04 pace
.		11/29		5	8	5	5		9	32	scheduled miles	444
.										0	actual miles	21.04
.											actual pace
.			Rest	Easy	Tempo	Easy	Easy	Rest	Race
.	16	11/30	Or XT	8:19 pace	1 mi w/u, 3 mi @ 6:55, 1 mi c/d	8:19 pace	8:19 pace		6:52 pace		1:29:57 goal
.		12/6		4	5	4	3		13.1	29.1	scheduled miles	473.1
.										0	actual miles	21.04
.											actual pace

.