Training log 2016

Training log 2016 

The plan for 2016:  I am entered to run the SD100 on June 3 -  this is my goal race for the year.  I've also registered for the Leona Dovide 50 on April 16, I love that racecourse.

I will start in January emphasizing core strength work and regular  hip strengthening exercises to sort out my hip flexors on the right side.  Concurrently I'll  build up  gradually from  40-50  miles per week trying to juggle foreign business travel.    Steady ramp to 70-80 miles/week in preparation for Leona Divide 50 on April 16.  Then, start 2 training cycles with peaks at 100 miles/week for SD100 on June 3.

Double workouts are denoted, e.g., 4+2;  most mileage below 3 or 4 miles are recovery walks.
________
1/3/16:  41 miles:   0/0/0/6.2/0/15/20.1
1/10/16:  60 miles: 6.2/7.5/10.3/6.2/10.3/20
1/17/16:   46 miles:    Travelled to Gent, Belgium:  2.5w/7.5 + 1/5.2 + 5.4 run+1w/7.5 + 3.2 + 1w/6.4+2.5w/0/3
1/24/16:   67 miles:    20/0/6.2/10.3/6.2/4/20.7
1/31/16:    54 miles     6.2/10.3/6.2/6.2/6.2/1.5+4w/14
2/7/15:      15 miles      4w/5.2/3w/3w/0/0/0   Bronchitis!
2/14/16:   29 miles       0/0/0/5w/4w/20/0
2/21/16      65 miles     20/0/6.2/6.2/6.2/20/6.4
2/28/16       58 miles      6.2/4/6.2/5/6.2/15.5/15.1
3/6/16        62 miles      0/6.2/6.2/10.3/6.2/24/10
3/13/16      70 miles       6.2/7.4/6.2/0/10.3/23/17
3/20/16    62 miles         5.2/6.2/1.5/9/6.2/10/24
3/27/16     26 miles       0/10.7/0 (travel)/10.3/5w/Mtn Bike 1hr/ Mtn bike 2 hours (14 miles)
4/3/16:      79 miles       6.2/10.3/coreday/10.3/6.2/26/20
4/10/16      60 miles      6.2/10.3/6.2-core day/10.3/17/0/10w
4/17/16       15 miles    (Wuhan China)  2w/4.5/4w/2/0/2w/0
4/24/16      68 miles      6.2/10.3/6.2/10.3/6.2/3w/26.5 -  fell and bruised rt. knee
5/1/16         26 miles      5w/5w/8w/8w/0/0/0
5/8/16        60 miles       0/0/0/8w/10.3/14.5/27.1
5/15/16       99.7miles   4w/13/10.3/13/10/28/20+1.4w
5/22/16       100 miles    4w/15.2/10.4/15/6.2/30/20.1
5/29/16        53 miles   4w/6.2/15/0 + core+hip circuit/20/4w/4w
6/5/16          55 miles   0/0/0/0/55/0  SD 100 race week- DNF
6/11/16        46 miles   2w/4/1w/13/6.2/20/0
6/18/6          42 miles   1/0/4w+7/6/2w/6+5/9.75+1.25w
6/25/16         65 miles   10/9.4/10.6/9.1/0/0/26
7/3/16          53 miles       0/0/5/10/9.6/28.25/0
7/10/16         50 miles     3w/10/1.5w/8/0/28/0
7/17/16          42 miles    5.2/10.2/10.2/5.8/5/-/7w (flew to China 7/15)
7/24/16:       30 miles      6.2/6.2/4.5/2.5+1/5w/0/10 (Back from China 7/22)
7/31/16         27 miles      2w/5/0/0/0/0/20
8//7/16          18 miles      0/7/5.5/6.2/0/0/0 
8/14/16                            6.2 /   0   ->
8/21/16/
8/28/16                            0/0/4
9/4/16                              4/4/4//0/0/0/
9//11/16                          0/0/5
9/18/16          15 miles               5/0/5/0/5/0/0
9/25/15         15 miles   5/0/5/0/5/0/0
10/2/16        10 miles     0/0/0/5/5/0/0
10/9/16      20 miles       5/5/0/5/5/0/0
10/16/16                       5/6/5/5/0/0/
(didn't record, but low mileage walking/running)
11/20/16       39miles       4/4/4/7.4/4/0/14.5
11/27/16       27 miles      5/4/5/6/3/2/2
12/4/16         47miles     7.5/6.2/5.2/6.2/6.2/1.5/14.5
12/11/16        40 miles    6.2/6.2/0/6.2/6.2/0/16
12/18/16       16 miles   0/6.2/5.2/5.2/0/0/0  
....Bronchitis! ... full rest....
12/31/16         9 miles 4/5

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