| derived quantities | |||||||||||||||||||||||||||||||||||||||||||||||||
| user-input quantities | |||||||||||||||||||||||||||||||||||||||||||||||||
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | actual | actual | actual | planned | |||||||||||||||||||||||||||||||||||||||
| weeks | distance | distance | distance | distance | distance | distance | distance | weekly | weekly | weekly | weekly | ||||||||||||||||||||||||||||||||||||||
| until | (miles) | time | (miles) | time | (miles) | time | (miles) | time | (miles) | time | (miles) | time | (miles) | time | dist. | time | pace | dist. | |||||||||||||||||||||||||||||||
| race | 1 | plan | actual | min | sec | pace | 2 | plan | actual | min | sec | pace | 3 | plan | actual | min | sec | pace | 4 | plan | actual | min | sec | pace | 5 | plan | actual | min | sec | pace | 6 | plan | actual | min | sec | pace | 7 | plan | actual | min | sec | pace | (miles) | (min) | min | sec | (miles) | ||
| 20 | 10/12/03 | 4.0 | 10/13/03 | 10/14/03 | 4.0 | 3.0 | 28 | 0 | 9.33 | 10/15/03 | 10/16/03 | 3.6 | 33 | 0 | 9.17 | 10/17/03 | 4.0 | 10/18/03 | 4.8 | 45 | 0 | 9.38 | 11.4 | 106 | 9 | 18 | 12.0 | 9.3 | |||||||||||||||||||||
| 19 | 10/19/03 | 4.0 | 10/20/03 | 3.7 | 36 | 0 | 9.73 | 10/21/03 | 4.0 | 10/22/03 | 10/23/03 | 3.7 | 32 | 30 | 8.78 | 10/24/03 | 4.0 | 10/25/03 | 5.5 | 48 | 45 | 8.86 | 12.9 | 117.3 | 9 | 5 | 12.0 | 9.1 | |||||||||||||||||||||
| 18 | 10/26/03 | 4.0 | 10/27/03 | 3.7 | 37 | 0 | 10 | 10/28/03 | 4.0 | 10/29/03 | 3.7 | 37 | 0 | 10 | 10/30/03 | 10/31/03 | 4.0 | 3.8 | 32 | 23 | 8.52 | 11/1/03 | 11.2 | 106.4 | 9 | 30 | 12.0 | 9.5 | |||||||||||||||||||||
| 17 | 11/2/03 | 5.0 | 6.8 | 61 | 0 | 8.97 | 11/3/03 | 11/4/03 | 4.0 | 3.8 | 31 | 45 | 8.36 | 11/5/03 | 11/6/03 | 3.8 | 32 | 30 | 8.55 | 11/7/03 | 4.0 | 11/8/03 | 7.4 | 66 | 30 | 8.99 | 21.8 | 191.8 | 8 | 48 | 13.0 | 8.8 | |||||||||||||||||
| 16 | 11/9/03 | 5.5 | 11/10/03 | 3.0 | 27 | 50 | 9.28 | 11/11/03 | 4.0 | 11/12/03 | 11/13/03 | 3.8 | 33 | 40 | 8.86 | 11/14/03 | 4.0 | 3.8 | 32 | 45 | 8.62 | 11/15/03 | 10.6 | 94.25 | 8 | 53 | 13.5 | 8.9 | |||||||||||||||||||||
| 15 | 11/16/03 | 6.0 | 7.1 | 64 | 0 | 9.01 | 11/17/03 | 11/18/03 | 4.0 | 11/19/03 | 4.6 | 36 | 0 | 7.83 | 11/20/03 | 4.6 | 38 | 30 | 8.37 | 11/21/03 | 4.0 | 11/22/03 | 16.3 | 138.5 | 8 | 30 | 14.0 | 8.5 | |||||||||||||||||||||
| 14 | 11/23/03 | 6.5 | 8.6 | 71 | 9 | 8.27 | 11/24/03 | 11/25/03 | 4.0 | 2.9 | 29 | 0 | 10 | 11/26/03 | 2.2 | 22 | 0 | 10 | 11/27/03 | 3.2 | 32 | 0 | 10 | 11/28/03 | 4.0 | 11/29/03 | 16.9 | 154.2 | 9 | 7 | 14.5 | 9.1 | |||||||||||||||||
| 13 | 11/30/03 | 7.0 | 6.2 | 50 | 0 | 8.06 | 12/1/03 | 12/2/03 | 4.0 | 12/3/03 | 4.0 | 3.8 | 35 | 10 | 9.25 | 12/4/03 | 12/5/03 | 4.0 | 3.8 | 31 | 0 | 8.16 | 12/6/03 | 13.8 | 116.2 | 8 | 25 | 19.0 | 8.4 | ||||||||||||||||||||
| 12 | 12/7/03 | 8.0 | 8.7 | 79 | 20 | 9.12 | 12/8/03 | 12/9/03 | 4.0 | 3.8 | 29 | 50 | 7.85 | 12/10/03 | 4.0 | 4.9 | 42 | 50 | 8.74 | 12/11/03 | 12/12/03 | 4.0 | 3.8 | 32 | 0 | 8.42 | 12/13/03 | 21.2 | 184 | 8 | 41 | 20.0 | 8.7 | ||||||||||||||||
| 11 | 12/14/03 | 9.0 | 10.4 | 94 | 48 | 9.12 | 12/15/03 | 12/16/03 | 4.0 | 3.8 | 30 | 30 | 8.03 | 12/17/03 | 4.0 | 3.6 | 32 | 0 | 8.89 | 12/18/03 | 12/19/03 | 4.0 | 12/20/03 | 17.8 | 157.3 | 8 | 50 | 21.0 | 8.8 | ||||||||||||||||||||
| 10 | 12/21/03 | 10.0 | 12/22/03 | 4.0 | 38 | 0 | 9.5 | 12/23/03 | 4.0 | 12/24/03 | 4.0 | 12/25/03 | 3.8 | 31 | 15 | 8.22 | 12/26/03 | 4.0 | 12/27/03 | 3.9 | 32 | 0 | 8.21 | 11.7 | 101.3 | 8 | 39 | 22.0 | 8.7 | ||||||||||||||||||||
| 9 | 12/28/03 | 11.0 | 11.4 | 91 | 4 | 7.99 | 12/29/03 | 12/30/03 | 4.0 | 12/31/03 | 4.0 | 4.0 | 35 | 30 | 8.88 | 1/1/04 | 1/2/04 | 4.0 | 4.6 | 37 | 20 | 8.12 | 1/3/04 | 20.0 | 163.9 | 8 | 12 | 23.0 | 8.2 | ||||||||||||||||||||
| 8 | 1/4/04 | 12.0 | 12.4 | 112 | 30 | 9.07 | 1/5/04 | 1/6/04 | 4.0 | 4.6 | 35 | 10 | 7.64 | 1/7/04 | 5.6 | 3.8 | 31 | 50 | 8.38 | 1/8/04 | 1/9/04 | 5.6 | 4.6 | 37 | 8 | 8.07 | 1/10/04 | 25.4 | 216.6 | 8 | 32 | 27.2 | 8.5 | ||||||||||||||||
| 7 | 1/11/04 | 14.0 | 14.5 | 125 | 5 | 8.63 | 1/12/04 | 1/13/04 | 4.0 | 5.0 | 37 | 58 | 7.59 | 1/14/04 | 5.6 | 5.0 | 43 | 3 | 8.61 | 1/15/04 | 1/16/04 | 5.6 | 5.6 | 45 | 5 | 8.05 | 1/17/04 | 30.1 | 251.2 | 8 | 21 | 29.2 | 8.3 | ||||||||||||||||
| 6 | 1/18/04 | 16.0 | 16.2 | 145 | 15 | 8.97 | 1/19/04 | 1/20/04 | 4.0 | 3.8 | 33 | 8 | 8.72 | 1/21/04 | 5.6 | 1/22/04 | 4.9 | 42 | 13 | 8.62 | 1/23/04 | 5.6 | 1/24/04 | 24.9 | 220.6 | 8 | 52 | 31.2 | 8.9 | ||||||||||||||||||||
| 5 | 1/25/04 | 18.0 | 17.9 | 154 | 5 | 8.61 | 1/26/04 | 1/27/04 | 3.0 | 3.2 | 31 | 4 | 9.71 | 1/28/04 | 4.6 | 1/29/04 | 5.6 | 45 | 12 | 8.07 | 1/30/04 | 4.6 | 1/31/04 | 3.8 | 31 | 31 | 8.29 | 30.5 | 261.9 | 8 | 35 | 30.2 | 8.6 | ||||||||||||||||
| 4 | 2/1/04 | 13.1 | 13.1 | 105 | 0 | 8.02 | 2/2/04 | 2/3/04 | 3.0 | 3.8 | 33 | 4 | 8.7 | 2/4/04 | 4.6 | 2/5/04 | 2/6/04 | 4.6 | 2/7/04 | 16.9 | 138.1 | 8 | 10 | 25.3 | 8.2 | ||||||||||||||||||||||||
| 3 | 2/8/04 | 21.0 | 2/9/04 | 2/10/04 | 3.0 | 2/11/04 | 4.6 | 2/12/04 | 2/13/04 | 4.6 | 2/14/04 | 0.0 | 0 | 0 | 0 | 33.2 | 0.0 | ||||||||||||||||||||||||||||||||
| 2 | 2/15/04 | 24.0 | 2/16/04 | 2/17/04 | 3.0 | 2/18/04 | 4.6 | 2/19/04 | 2/20/04 | 4.6 | 2/21/04 | 0.0 | 0 | 0 | 0 | 36.2 | 0.0 | ||||||||||||||||||||||||||||||||
| 1 | 2/22/04 | 10.0 | 2/23/04 | 2/24/04 | 3.0 | 2/25/04 | 4.6 | 2/26/04 | 2/27/04 | 4.6 | 2/28/04 | 0.0 | 0 | 0 | 0 | 22.2 | 0.0 | ||||||||||||||||||||||||||||||||
| 0 | 2/29/04 | 15.0 | 3/1/04 | 3/2/04 | 3.0 | 3/3/04 | 4.6 | 3/4/04 | 3/5/04 | 4.6 | 3/6/04 | 0.0 | 0 | 0 | 0 | 27.2 | 0.0 | ||||||||||||||||||||||||||||||||
| Race day: | 3/7/04 | ||||||||||||||||||||||||||||||||||||||||||||||||