Overview

Sheet 1: Workout Log

Training Log
Aaron Linsdau
2012

Date	Run					Ride			Tyre drag					Climb the King			Body Workout	Backpack/Hike/Other			Total minutes	Req Mins	Deficit	Notes
	Dist (mi)	Time	Speed avg (min/mi)	Steps	Steps/mile	Distance	Time	Speed (mi/hr)	Distance	Time	Speed (min/mi)	Steps	Steps/mile	Time	Cycles	Total ft climbed	Time	Title	Time	Miles				Individual times are in minutes
Total	307.16	45.6	8.55	388571	1261	268.34	23.99		165.61	63.6	21.7	272550	1818.1	242	5	7855	1335
	Miles	Hours				Miles	Hours		Miles	Hours						1571	Minutes

1/15/2012	5.02	41	8.2	6076	1210																41	60
1/16/2012																						60	60
1/17/2012																						60	60
1/18/2012	1.52	13.75	9.0	2055	1352																13.75	60	46.25
1/19/2012	2.3	17	7.4	2815	1224																17	60	43
1/20/2012																						60	60
1/21/2012																					0	60	60
1/22/2012																						60	60
1/23/2012	2.7	22.3	8.3	3474	1287																22.3	60	37.7
1/24/2012																						60	60
1/25/2012	5.53	48.75	8.8	6850	1239																48.75	60	11.25
1/26/2012									1.44	27.5	19.1	2661	1848								27.5	60	32.5
1/27/2012																					0	60	60
1/28/2012																						60	60
1/29/2012																					0	60	60
1/30/2012																						60	60
1/31/2012	1.81	14	7.7	2244	1240																14	60	46
2/1/2012																						60	60
2/2/2012	4.96	43.75	8.8	6087	1227																43.75	60	16.25
2/3/2012									1.55	27.7	17.9	2676	1726								27.7	60	32.3
2/4/2012	11.41	118	10.3	16103	1411																118	60	-58
2/5/2012																					0	60	60
2/6/2012																					0	60	60
2/7/2012									1.53	26.9	17.6	2679	1751								26.9	60	33.1
2/8/2012	5.06	40.75	8.1	6283	1242																40.75	60	19.25
2/9/2012																					0	60	60
2/10/2012																					0	60	60
2/11/2012																					0	60	60
2/12/2012																					0	60	60
2/13/2012																					0	60	60
2/14/2012	1.88	14.5	7.7	2290	1218																14.5	60	45.5
2/15/2012																					0	60	60
2/16/2012	2.06	15.25	7.4	2430	1180																15.25	60	44.75
2/17/2012																					0	60	60
2/18/2012																					0	60	60
2/19/2012	11.42	109.75	9.6	14489	1269																109.75	60	-49.75
2/20/2012																					0	60	60
2/21/2012																					0	60	60	Sick - cold
2/22/2012																					0	60	60	Sick - cold
2/23/2012																					0	60	60	Sick - cold
2/24/2012																					0	60	60	Sick - cold
2/25/2012																					0	60	60	Sick - cold
2/26/2012																					0	60	60	Sick - cold
2/27/2012																					0	60	60	Sick - cold
2/28/2012																					0	60	60	Sick - cold
2/29/2012																					0	60	60
3/1/2012	1.99	16	8.0	2589	1301																16	60	44
3/2/2012									0.75	14	18.7	1335	1780								14	60	46
3/3/2012						4.77	22	13.0													22	60	38
3/4/2012						16.95	70	14.5													70	60	-10	Little relapse with cough
3/5/2012																					0	60	60	Cough relapse
3/6/2012																					0	60	60	Cough relapse
3/7/2012									0.78	14	17.95	1373	1760								14	60	46
3/8/2012						4.77	22	13.0													22	60	38
3/9/2012																					0	60	60
3/10/2012																					0	60	60
3/11/2012																					0	60	60
3/12/2012																					0	60	60
3/13/2012									1.52	34.6	22.76	2856	1879								34.6	60	25.4
3/14/2012	1.87	15.1	8.1	2318	1240																15.1	60	44.9
3/15/2012																					0	60	60
3/16/2012	5.23	45.6	8.7	6482	1239																45.6	60	14.4
3/17/2012																					0	60	60
3/18/2012																					0	60	60
3/19/2012																					0	60	60
3/20/2012									0.74	15	20.27	1336	1805								15	60	45
3/21/2012																					0	60	60
3/22/2012	1.56	13.1	8.4	1955	1253																13.1	60	46.9
3/23/2012									0.68	15	22.06	1237	1819								15	60	45
3/24/2012																					0	60	60
3/25/2012						9.53	44	13.0													44	60	16	2 laps Miramar lake
3/26/2012	10.87	100.25	9.2	13866	1276																100.25	60	-40.25	To the beach baby!
3/27/2012																					0	60	60
3/28/2012																					0	60	60
3/29/2012																					0	60	60
3/30/2012									1.19	35.25	29.62	2200	1849								35.25	60	24.75
3/31/2012																					0	60	60
4/1/2012																		Cactus to Clouds		15	0	60	60	Death hike up to the tram, 12 hours
4/2/2012																					0	60	60	Super sore - recover day
4/3/2012																					0	60	60	Really sore - recover day
4/4/2012																	35				35	60	25	Sore - basic recovery workout
4/5/2012									1.56	29.8	19.10	2796	1792								29.8	60	30.2	Buck up, a reasonable tire tow time
4/6/2012																	35				35	60	25
4/7/2012																						60	60	Rest day
4/8/2012																		Basketball			0	60	60
4/9/2012									1.51	26.9	17.81	2606	1726								26.9	60	33.1
4/10/2012	1.53	11.5	7.5	1833	1198												35				46.5	60	13.5	End of culdesac sprint run - died on the uphill
4/11/2012									3.03	53.75	17.74	5304	1750								53.75	60	6.25
4/12/2012	11.89	102.3	8.6	14393	1211																102.3	60	-42.3	Run to beach, along beach, dawdle
4/13/2012									1.49	24.2	16.24	2529	1697				35				59.2	60	0.8	Raining, easier tire drag
4/14/2012																						60	60	REST DAY
4/15/2012	1.53	11.1	7.3	1797	1175												35				46.1	60	13.9	Sprint down/up hill
4/16/2012									1.53	26.9	17.58	2658	1737								26.9	60	33.1	Broke 27 min - woo hoo!
4/17/2012	5.17	38.45	7.4	5857	1133												35				73.45	60	-13.45	Poor sleep last 2 days - top of Tamarack
4/18/2012									1.8	32	17.78	3133	1741								32	60	28	Down side, up main, foggy, tough drag
4/19/2012	4.88	38.9	8.0	5920	1213												35				73.9	60	-13.9	Felt terrible – ate corned beef, toast with mango jam and peanut butter, rocky road ice cream – stomach ache!
4/20/2012									3.02	55.9	18.51	5304	1756								55.9	60	4.1	Felt slower than last, it was hot, another poor nights sleep
4/21/2012																						60	60	REST DAY
4/22/2012									6.42	145.2	22.62	11987	1867								145.2	60	-85.2	Partially down Tamarack, back to CVB, down canyon and back, to ECR, to Tamarack
4/23/2012	10.07	78.4	7.8	12489	1240												35				113.4	60	-53.4	To the 101 and back
4/24/2012									4.11	81.5	19.83	7511	1827								81.5	60	-21.5
4/25/2012																					0	60	60
4/26/2012	1.87	12.85	6.9	2164	1157																12.85	60	47.15
4/27/2012									3.79	83.4	22.01	7159	1889								83.4	60	-23.4
4/28/2012						7.34	37.25	11.8	4.28	99.5	23.25	8046	1880				40				176.75	60	-116.75	Ride up Tamarack to I5, back Carlsbad Village
4/29/2012	11.44	78.5	6.9	13981	1222																78.5	60	-18.5	Ate sidewalk, iPod crushed
4/30/2012									4.28	88.25	20.62	7356	1719								88.25	60	-28.25
5/1/2012									4.45	95.3	21.42	7734	1738								95.3	60	-35.3
5/2/2012	7.09	58.5	8.3	8678	1224												40				98.5	60	-38.5	To Highland
5/3/2012						20.69	85	14.6	4.4	89.5	20.34	7602	1728								174.5	60	-114.5	To last turn before down to ERC on CBD; ride Canon-La Costa-Tamarack-Canon
5/4/2012						8	61	7.9									40				101	60	-41	Mtn bike
5/5/2012																	40				40	60	20
5/6/2012	12.09	111.4	9.2	15479	1280																111.4	60	-51.4
5/7/2012	2.3	27.4	11.9	4234	1841				4.49	105.75	23.55	8615	1919								133.15	60	-73.15	Saw a wreck at Tamarack and CVD, coming back up from ECR is tough! Jogged with Linda
5/8/2012						17.58	92.25	11.4													92.25	60	-32.25	5 cycles over Skyline on Tamarack, ECR to Highland – much easier than last time, no cramps!
5/9/2012	5.61	42.25	7.5	6595	1176				2.15	105.75	49.19	4147	1929								148	60	-88	Tow to trees on CVD, run to Skyline plus back to Calaveras park
5/10/2012																	40				40	60	20
5/11/2012									3.95	91.4	23.14	7453	1887								91.4	60	-31.4
5/12/2012	12.47	101.4	8.1	15286	1226																101.4	60	-41.4	Ate In-N-Out and then ran, felt like I was sucking wind, ran from Mom & Dads to Beach, thought I was dying, urinated constantly
5/13/2012																					0	60	60
5/14/2012									4.69	110.4	23.54	8895	1897								110.4	60	-50.4
5/15/2012	7.19	57.5	8.0	9003	1252				2.43	54	22.22	4594	1891								111.5	60	-51.5	Mix cannon/college tow and tamarack run
5/16/2012									3.08	71.4	23.18	5891	1913								71.4	60	-11.4
5/17/2012						16.8	89.4	11.3													89.4	60	-29.4
5/18/2012						5.1	74.2	4.1	5.17	111.2	21.51	9601	1857				40				225.4	60	-165.4	Tow Palomar airport rd, business park to melrose
5/19/2012																		Walk SD Zoo		5	0	60	60	Walked the SD zoo with Mom – Great time!
5/20/2012	16.16	131.4	8.1	19509	1207																131.4	66	-65.4	Carlsbad Village to beach, to 101, to Canon, back home up College
5/21/2012									5.6	149	26.61	10794	1928								149	66	-83	To ECR on Canon via College
5/22/2012	5.39	41.75	7.7	6677	1239				4.28	97	22.66	8175	1910								138.75	66	-72.75	Tow to Canon light; run to Skyline – totally slogged
5/23/2012									3.42	74	21.64	6282	1837				40				114	66	-48
5/24/2012						15.27	75	12.2													75	66	-9
5/25/2012									4.21	100	23.75	7729	1836								100	66	-34
5/26/2012						7.28	65	6.7													65	66	1	Mtn bike calaveras
5/27/2012																					0	73	73	Interview day
5/28/2012																		Hike		2.4	0	73	73	Hike to Cottonwood Falls w Linda
5/29/2012	9.78	81	8.3	11831	1210																81	73	-8	To the beach & back
5/30/2012									3.77	83	22.02	7057	1872								83	73	-10	Around corner on Canon and back
5/31/2012																	60				60	73	13	Helped Dad clear out the garage
6/1/2012									4.41	87.5	19.84	7906	1793								87.5	73	-14.5	Tow to Canon
6/2/2012	0.88	7	8.0	1057	1201																7	73	66	Shortest run ever
6/3/2012	12.12	103.5	8.5	15428	1273																103.5	80	-23.5	Slogged to the beach and back
6/4/2012									4.04	83	20.54	7486	1853								83	80	-3	Talked to lots of people
6/5/2012																	80				80	80	0	Climbing at Mesa Rim climbing gym
6/6/2012									3.29	78	23.71	6100	1854				10				88	80	-8	Tore up heels with Caterpillar boots, too small
6/7/2012																	50				50	80	30	Added squats to workout
6/8/2012	16	145	9.1	19551	1222																145	80	-65	Lots of breaks, toilet, water
6/9/2012																		Filming			0	80	80	Filming
6/10/2012									2.8	58.5	20.89	5124	1830				50				108.5	88	-20.5	Full workout, short drag
6/11/2012						10	60														60	88	28
6/12/2012						10	60														60	88	28
6/13/2012	3.1	27	8.7	2670	861				4.92	105.25	21.39	8909	1811								132.25	88	-44.25	Run w Linda at Mission Bay, hurt inside calf with dead 5-fingers
6/14/2012																	50				50	88	38
6/15/2012									1.7	30.5	17.94	2890	1700								30.5	88	57.5
6/16/2012																	80	Filming – 14 hrs			80	88	8
6/17/2012																	80	Filming – 5 hrs			80	97	17
6/18/2012																					0	97	97
6/19/2012									5.58	119	21.33	9936	1781								119	97	-22	To ECR on Canon via College
6/20/2012	12.75	117	9.2	15934	1250																117	97	-20
6/21/2012																					0	97	97
6/22/2012																					0	97	97
6/23/2012																					0	97	97
6/24/2012																					0	107	107
6/25/2012																					0	107	107
6/26/2012	11.74	100	8.5	14911	1270																100	107	7	Running south bay
6/27/2012																					0	107	107
6/28/2012																					0	107	107
6/29/2012																					0	107	107	Moving
6/30/2012																					0	107	107	Moving
7/1/2012																					0	118	118	Moving
7/2/2012																					0	118	118	Moving, arrived in Jackson
7/3/2012														90	2	3142					90	118	28
7/4/2012														49	1	1571					49	118	69
7/5/2012	3.69	33.5	9.1	4977	1349												30	Swim	30		93.5	118	24.5	Run, swim, weights w/Kelly – tri training
7/6/2012						24	120	12.0													120	118	-2	Mtn bike into town to snow king
7/7/2012	4.2	55	13.1	8384	1996	6.26	36.5	10.3									45				136.5	118	-18.5	Ran, rode w/Kelly, working on running dist and speed
7/8/2012														45	1	1571					45	130	85
7/9/2012	3	36	12.0	3600	1200	14	59	14.2													95	130	35	Triathalon simulation with Kelly
7/10/2012									2.37	49.5	20.89	4286	1808	58	1	1571	15				122.5	130	7.5	Had french toast for bkfast, guts rebelled, died on King climb, blasting hot on tire tow
7/11/2012	10.23	80	7.8	12322	1204	23	101	13.7													181	130	-51	The step count is right but the distance measurement must be wrong, I was running about 9 min/mi; road bike to w/in 5 miles of the Village
7/12/2012									4.13	109	26.39	7999	1937				25	Swim	30		164	130	-34	Talked to lots of people
7/13/2012						2.3	42	3.3													42	130	88	Rode while Kelly ran, stomach pain, no sleep :(
7/14/2012																	50				50	130	80	Stomach/bladder feeling better, ran to western cabins and back
7/15/2012	6.4	83	13.0	12248	1914																83	143	60
7/16/2012																		Teton climb	360	7.2	360	143	-217	Climb from Village to Teton tram, 4100 ft vert
7/17/2012									4.26	100.5	23.59	7843	1841				50				150.5	143	-7.5
7/18/2012						6.1	34	10.8													34	143	109	Worked gear shifting w/Kelly; light day, top right knee didn't like me
7/19/2012	2.7	44.75	16.6	5654	2094				3.48	85.8	24.66	6506	1870					Climbing	15		145.55	143	-2.55	Run w Kelly, learned fried egg bagel sandwiches don't sit well; almost was able to tow at full power/speed
7/20/2012	3.2	39	12.2	5901	1844				2.1	41	19.52	4154	1978								80	143	63	Run w Kelly
7/21/2012	3.2	39	12.2	5901	1844																39	143	104	REST DAY
7/22/2012	3.1	41	13.2	5901	1904	14.3	69	12.4	2	45	22.50	4100	2050								155	157	2
7/23/2012																	50				50	157	107
7/24/2012																		Kayaking	240	Unkn	240	157	-83	Kayak from Jackson Lake Dam to Pacific Creek takeout, south of Oxbow Bend
7/25/2012	2	22	11.0	2500	1250	14.3	71	12.1													93	157	64	Ride back and forth to Wilderness cabins
7/26/2012									8.65	250	28.90	16737	1935								250	157	-93
7/27/2012																		Swim	50		50	157	107	Swim day, recovery,
7/28/2012	3.2	34.2	10.7	3700	1156	10	50	12.0	3	81	27.00	5971	1990								165.2	157	-8.2	Kelly training, 2 western cabin cycles
7/29/2012	2	16.75	8.4	2717	1359												50				66.75	172	105.25	Way too many days between weights – ugh
7/30/2012									5.79	196	33.85	11777	2034								196	172	-24	Brutally hot, was stopping and starting through last 0.3 miles.
7/31/2012																					0	172	172
8/1/2012																					0	172	172
8/2/2012																					0	172	172
8/3/2012																					0	172	172
8/4/2012																					0	172	172
8/5/2012																					0	189	189
8/6/2012																					0	189	189
8/7/2012																					0	189	189
8/8/2012																					0	189	189
8/9/2012																					0	189	189
8/10/2012																					0	189	189
8/11/2012																					0	189	189
8/12/2012																					0	208	208
8/13/2012																					0	208	208
8/14/2012																					0	208	208
8/15/2012																					0	208	208
8/16/2012																					0	208	208
8/17/2012																					0	208	208
8/18/2012																					0	208	208
8/19/2012																					0		0
8/20/2012																					0		0
8/21/2012																					0		0
8/22/2012																					0		0
8/23/2012																					0		0




Total	307.16	3:36	9.1	397488	1323	268.34	14:24	11.2	165.61	12:00	22.29	307035	1839				0:00			29.6
	Miles	Hours	Avg Speed	Steps	Avg steps/mi	Miles	Hours	Avg speed	Miles	Hours	Avg Speed	Steps	Avg steps/mi				Hours			Miles

Notes
Woodstock/Lexington to Tamarack/El Camino Real							1.4
Min/mile deceptive due to light at Tamarack & ECR

Sheet 2: Training Schedule

Training Schedule

Week	Date	Minutes
1	05/20/12	66
2	05/27/12	73
3	06/03/12	80
4	06/10/12	88
5	06/17/12	97
6	06/24/12	107
7	07/01/12	118
8	07/08/12	130
9	07/15/12	143
10	07/22/12	157
11	07/29/12	164
12	08/05/12	172
13	08/12/12	189
14	08/19/12	208
15	08/26/12	229
16	09/02/12	251
17	09/09/12	276
18	09/16/12	303
19	09/23/12	330
20	09/30/12	363
21	10/07/12	399
22	10/14/12	439
23	10/21/12	482