2016

2016:

(@ X:XX = pace in minutes:seconds per mile)

May, June, July: On Hold

Total for week (Monday, April 18 – Sunday, April 24) = x.x miles
Sunday, April 24 – AM: x.x miles @ x:xx;
Saturday, April 23 – AM: x.x miles @ x:xx;
Friday, April 22 – PM: x.x miles @ x:xx;
Thursday, April 21 – PM: x.x miles @ x:xx;
Wednesday, April 20 – PM: x.x miles @ x:xx;
Tuesday, April 19 – PM: x.x miles @ x:xx;
Monday, April 18 – AM: 26.39 miles @ 6:23;

Total for week (Monday, April 11 – Sunday, April 17) = 57.97 miles
Sunday, April 17 – AM: 6.01 miles @ 7:39;
Saturday, April 16 – PM: 8.49 miles @ 7:06 with 3×6 @ 5:46, 5:44 & 5:31;
Friday, April 15 – PM: 7.70 miles @ 7:57;
Thursday, April 14 – PM: 7.01 miles @ 7:26;
Wednesday, April 13 – PM: 11.87 miles @ 6:51 with 3×8 @ 5:35, 5:21 & 5:25;
Tuesday, April 12 – PM: 10.80 miles @ 6:58 + 0.37 miles @ 7:07;
Monday, April 11 – PM: 5.71 miles @ 7:05;

Total for week (Monday, April 4 – Sunday, April 10) = 70.72 miles
Sunday, April 10 – AM: 13.79 miles @ 6:26;
Saturday, April 9 – AM: 14.22 miles @ 6:35 with 3×10 @ 5:24, 5:31; 5:28;
Friday, April 8 – PM: 6.03 miles @ 6:55;
Thursday, April 7 – PM: 15.76 miles @ 6:36 with 3×12 @ 5:30, 5:30 & 5:24;
Wednesday, April 6 – PM: 8.71 miles @ 6:45;
Tuesday, April 5 – PM: 9.63 miles @ 7:21;
Monday, April 4 – PM: 2.57 miles @ 8:07;

Total for week (Monday, March 28 – Sunday, April 3) = 73.21 miles
Sunday, April 3 – AM: 16.89 miles @ 6:59;
Saturday, April 2 – AM: 4.1 miles @ 8:48 + 6.26 miles @ 5:19 + 3.74 miles @ 10:03 cool down;
Friday, April 1 – PM: 5.90 miles @ 7:04;
Thursday, March 31 – PM: 7.56 miles @ 7:19;
Wednesday, March 30 – PM: 14.13 miles @ 6:51 with 3×12 @ 5:45, 5:30, 5:41;
Tuesday, March 29 – PM: 8.07 miles @ 7:16 + 4×400 with UA 4:20-4:30;
Monday, March 28 – PM: 4.22 miles @ 7:21;

Total for week (Monday, March 21 – Sunday, March 26) = 78.6 miles
Sunday, March 27 – AM: 17.34 miles @ 6:26;
Saturday, March 26 – AM: 16.75 miles @ 6:22 with 3×20 @ 5:46, 5:42 & 5:41;
Friday, March 25 – PM: 5.51 miles @ 7:18;
Thursday, March 24 – PM: 8.70 miles @ 7:07;
Wednesday, March 23 – PM: 14.00 miles @ 7:04 with 3×12 @ 5:46, 5:42 & 5:38;
Tuesday, March 22 – PM:  8.03 miles @ 7:39 + 4.71 miles with 2×1.4 miles @ 5:33 & 5:45;
Monday, March 21 – PM: 2.57 miles @ 7:47;

Total for week (Monday, March 14 – Sunday, March 20) = 70.0 miles
Sunday, March 20 – AM: 1.1 mile warm up + 13.1 miles @ 5:28;
Saturday, March 19 – AM: 5.51 miles @ 8:35;
Friday, March 18 – PM: 6.83 miles @ 7:20;
Thursday, March 17 – PM: 8.52 miles @ 6:52;
Wednesday, March 16 – PM: 14.44 miles @ 6:40 with 3×12 @ 5:38, 5:33 & 5:39;
Tuesday, March 15 – PM: 16.50 miles @ 6:23 with 3×20 @ 5:31, 5:41 & 5:43;
Monday, March 14 – PM: 4.22 miles @ 7:17;

Total for week (Monday, March 7 – Sunday, March 13) = 70.93 miles
Sunday, March 13 – AM: 18.26 miles @ 7:32;
Saturday, March 12 – AM: 16.31 miles @ 6:31 with 3×12 @ 5:27, 5:26 & 5:29 + 0.43 miles @ 8:04;
Friday, March 11 – PM: 7.03 miles @ 6:55;
Thursday, March 10 – PM: 5.42 miles @ 8:23;
Wednesday, March 9 – PM: 7.50 miles @ 7:29;
Tuesday, March 8 – PM: 13.47 miles @ 7:33;
Monday, March 7 – PM: 2.52 miles @ 10:11;

Total for week (Monday, February 29 – Sunday, March 6) = 76.90 miles
Sunday, March 6 – AM: 3.63 miles warm up + 3.12 miles @ 5:14 Coogan + 10.01 miles @ 7:26;
Saturday, March 5 – PM: 12.37 miles @ 6:16 with 3×12 @ 5:33, 5:30, 5:33;
Friday, March 4 – PM: 7.44 miles @ 7:33;
Thursday, March 3 – PM: 15.10 miles @ 6:50 with 3×10 @ 5:39, 5:40 & 5:37;
Wednesday, March 2 – PM: 7.03 miles @ 7:31;
Tuesday, March 1 – PM: 15.69 miles @ 6:47 with 3×12 @ 5:33, 5:30 & 5:32;
Monday, February 29 – PM: 2.51 miles @ 8:00;

Total for week (Monday, February 22 – Sunday, February 28) = 82.12 miles
Sunday, February 28 – AM: 17.51 miles @ 6:31;
Saturday, February 27 – PM: 16.01 miles @ 6:36 with 3×12 @ 5:31, 5:38 & 5:40 + 1:03 @ 7:22;
Friday, February 26 – PM: 8.38 miles @ 7:15;
Thursday, February 25 – PM: 4.35 miles @ 6:42;
Wednesday, February 24 – PM: 15.01 miles @ 6:48 with 3×10 @ 5:46, 5:41 & 5:41;
Tuesday, February 23 – PM: 16.95 miles @ 6:33 with 3×15 @ 5:34, 5:41 & 5:31 + 1.35 @ 7:57;
Monday, February 22 – PM: 1.54 miles @ 7:37;

Total for week (Monday, February 15 – Sunday, February 21) = 70 miles
Sunday, February 21 – AM: 12.36 miles @ 8:56;
Saturday, February 20 – AM: 10.07 miles @ 13:03 with 3×12 @ 13:28, 13:12 & 13:44 Long Path Catskills;
Friday, February 19 – PM: 5.09 miles @ 7:56;
Thursday, February 18 – PM: 7.33 miles @ 7:11;
Wednesday, February 17 – PM: 15.32 miles @ 6:52 with 3×10 @ 5:43, 5:44 & 5:39;
Tuesday, February 16 – PM: 15.54 miles @ 7:01 with 3×12 @ 5:25, 5:47 & 5:35;
Monday, February 15 – PM: 3.73 miles @ 9:22 snow;

Total for week (Monday, February 8 – Sunday, February 14) = 79.43 miles
Sunday, February 14 – AM: 16.54 miles @ 6:57;
Saturday, February 13 – AM: 15.48 miles @ 6:53;
Friday, February 12 – PM: 13.10 miles @ 6:55 with 5×3;
Thursday, February 11 – PM: 7.61 miles @ 7:55;
Wednesday, February 10 – PM: 6.91 miles @ 8:24;
Tuesday, February 9 – PM: 12.11 miles @ 7:46 + 3.28 miles @ 7:38;
Monday, February 8 – PM: 4.40 miles @ 8:40;

Total for week (Monday, February 1 – Sunday, February 7) = 78.9 miles + 1.5 mile hike
Sunday, February 7 – AM: warm up: 1.5 mile hike + 2.51 miles @ 11:06; race: 4.03 miles @ 5:17 + 10.79 miles @ 8:02;
Saturday, February 6 – AM: 16.02 miles @ 6:25 with 2×20 SSR @ 5:35 & 5:38;
Friday, February 5 – PM: 8.06 miles @ 7:27;
Thursday, February 4 – PM: 7.30 miles @ 8:57;
Wednesday, February 3 – PM: 10.76 miles @ 6:34 with 1×30 SSR @ 5:43;
Tuesday, February 2 – PM: 15.02 miles @ 6:34 with 2×20 SSR @ 5:38 & 5:42;
Monday, February 1 – PM: 4.37 miles @ 8:28;

Total for week (Monday, January 25 – Sunday, January 31) = 80 miles
Sunday, January 31 – AM: 16.67 miles @ 9:07;
Saturday, January 30 – AM: 16.31 miles @ 6:19 with 2×20 SSR @ 5:37 & 5:43;
Friday, January 29 – PM: 6.33 miles @ 8:32;
Thursday, January 28 – PM: 7.19 miles @ 7:49;
Wednesday, January 27 – PM: 12.68 miles @ 6:43 with 1×30 SSR @ 5:48;
Tuesday, January 26 – PM: 15.19 miles @ 6:36 with 2×20 SSR @ 5:44 & 5:43;
Monday, January 25 – PM: 5.44 miles @ 7:56;

Total for week (Monday, January 18 – Sunday, January 24) = 70 miles
Sunday, January 24 – AM: 12.25 miles @ 6:29 with 1×30 SSR – snow, no trails;
Saturday, January 23 – AM: 11.20 miles @ 9:30 – snow;
Friday, January 22 – PM: 6.23 miles @ 7:41;
Thursday, January 21 – PM: 13.78 miles @ 6:32 with 1×30 SSR @ 5:38;
Wednesday, January 20 – PM: 8.30 miles @ 6:54;
Tuesday, January 19 – PM: 13.16 miles @ 6:53 with 1×30 SSR @ 5:42;
Monday, January 18 – PM: 4.51 miles @ 7:18;

Total for week (Monday, January 11 – Sunday, January 17) = 71.53 miles
Sunday, January 17 – AM: 12.44 miles @ 13:49;
Saturday, January 16 – AM: 11.59 miles @ 7:25 with 1×30 SSR @ 5:39;
Friday, January 15 – PM: 7.60 miles @ 7:42;
Thursday, January 14 – PM: 14.58 miles @ 6:59 with 1×30 SSR @ 5:52;
Wednesday, January 13 – PM: 7.05 miles @ 7:48;
Tuesday, January 12 – PM: 13.06 miles @ 6:54 with 1×30 SSR @ 5:47;
Monday, January 11 – PM: 5.20 miles @ 7:20;

Total for week (Monday, January 4 – Sunday, January 10) = 65.25 miles
Sunday, January 10 – AM: 6.40 miles @ 16:56;
Saturday, January 9 – AM: 9.59 miles @ 7:13;
Friday, January 8 – PM: 8.62 miles @ 7:27;
Thursday, January 7 – PM: 11.79 miles @ 6:59;
Wednesday, January 6 – PM: 7.61 miles @ 7:47;
Tuesday, January 5 – PM: 3.14 @ 6:21 + PM: 13.65 miles @ 7:21;
Monday, January 4 – PM: 4.44 miles @ 6:56;