2009-2010 Training Archivehttp://www.clayburnett.comFri, 25 May 2012 17:54:42 GMTSat, 04 Dec 2010 13:59:57 GMTPost Competition | Week 3 Review | 2,480mi for the training yearhttp://www.clayburnett.com/post-competition-week-3-reviewSat, 05 Jun 2010 05:00:00 GMTClayton Burnett

Total TYTD* Completed Mileage: 2480
Post-Competition Completed Mileage: 102
Week: 48

Target Mileage: 35
Actual Mileage: 35

]]>http://www.clayburnett.com/post-competition-week-3-reviewRace for the Green 5khttp://www.clayburnett.com/race-for-the-green-5kMon, 14 Jun 2010 13:50:03 GMTClayton Burnett

Type: RACE
Workout: 5k (3.1mi)
Goal Pace: < 15:44 (<5:03/mi)

Actual Pace:
Clay: 15:30 (4:59/mi)
Lisa: 17:51 (5:44/mi)

Splits:
Clay: 4:47, 10:02 (5:15), 14:55 (4:53), 15:30 (0:35)
Lisa: Splits Coming Soon

TOD: 9:00am
Warm up: 1.5
Warm down: 1.5
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 6
Weekly Mileage: 35.4

]]>http://www.clayburnett.com/race-for-the-green-5kFRI: 15http://www.clayburnett.com/fri-151Fri, 04 Jun 2010 18:36:53 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:00
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.1
Weekly Mileage: 29.4

]]>http://www.clayburnett.com/fri-151THU: PM Stormy TowPath 25http://www.clayburnett.com/thu-pm-stormy-towpath-25Fri, 04 Jun 2010 18:38:18 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 24:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:00
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 3.4
Weekly Mileage: 27.3

]]>http://www.clayburnett.com/thu-pm-stormy-towpath-25THU: AM 15 + 4x80 strideshttp://www.clayburnett.com/thu-am-15-4x80-stridesThu, 03 Jun 2010 12:50:47 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 6:56
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.2
Weekly Mileage: 23.9

]]>http://www.clayburnett.com/thu-am-15-4x80-stridesWED: PM 20http://www.clayburnett.com/wed-pm-204Wed, 02 Jun 2010 21:01:42 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 30:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 6:45
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 3
Weekly Mileage: 21.7

]]>http://www.clayburnett.com/wed-pm-204WED: AM 30http://www.clayburnett.com/wed-am-302Wed, 02 Jun 2010 20:57:08 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 30:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 6:56
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 4.3
Weekly Mileage: 18.7

]]>http://www.clayburnett.com/wed-am-302TUE: AM 20http://www.clayburnett.com/tue-am-20Tue, 01 Jun 2010 17:08:21 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:00
TOD: 6:00pm
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.9
Weekly Mileage: 14.4

]]>http://www.clayburnett.com/tue-am-20MON: The Memorial Mile 1mi Road Racehttp://www.clayburnett.com/mon-the-memorial-mile-1mi-road-raceTue, 01 Jun 2010 17:07:16 GMTClayton Burnett

Type: RACE
Workout: 1mi
Goal Pace: 4:12; 5:06
Actual Pace: 4:16; 5:03
TOD: 9:55am
Warm up: 2
Warm down: 1
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 4
Weekly Mileage: 12.5

]]>http://www.clayburnett.com/mon-the-memorial-mile-1mi-road-raceSUN: Blossom Time Run 5.25mi Racehttp://www.clayburnett.com/sun-blossom-time-run-525mi-raceTue, 01 Jun 2010 17:05:45 GMTClayton Burnett

Type: RACE
Workout: 5.25mi
Goal Pace: 5:20 / 28:00
Actual Pace: 5:20 / 28:03
TOD: 9:00am
Warm up: 1.5
Warm down: 1.5
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 8.5
Weekly Mileage: 8.5

]]>http://www.clayburnett.com/sun-blossom-time-run-525mi-raceSAT: Clay 15; Lisa 45http://www.clayburnett.com/sat-clay-15-lisa-45Tue, 01 Jun 2010 17:06:08 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 6:56
TOD: 6:00pm
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.2
Weekly Mileage: 27.4 (Lisa: 30+)

]]>http://www.clayburnett.com/sat-clay-15-lisa-45POST-COMPETITION: Week 2 Reviewhttp://www.clayburnett.com/post-competition-week-2-reviewTue, 01 Jun 2010 17:04:17 GMTClayton Burnett

We are extending our competitive season to run 5.25, 1mi and 5k road races
Total TYTD* Completed Mileage: 2445
Post-Competition Completed Mileage: 67
Week: 47

Target Mileage: 30
Actual Mileage: 27.5

]]>http://www.clayburnett.com/post-competition-week-2-reviewFRI: 15http://www.clayburnett.com/fri-15Tue, 01 Jun 2010 17:01:34 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 6:56
TOD: 6:00pm
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.2
Weekly Mileage: 25.2

]]>http://www.clayburnett.com/fri-15THU: 2x800 50m Sprint / 50m Floathttp://www.clayburnett.com/thu-2x800-50m-sprint-50m-floatTue, 01 Jun 2010 17:00:27 GMTClayton Burnett

Type: Speed
Workout: 2x800 50m Sprint / 50m Float w/ Complete Recovery
Goal Pace: NA
Actual Pace: 2:12, 2:17; 2:43, 2:47 (Mac: 2:12, 2:13)
TOD: 7:00am
Warm up: 2
Warm down: 1.5
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 4.5
Weekly Mileage: 23

]]>http://www.clayburnett.com/thu-2x800-50m-sprint-50m-floatWED: PM 15http://www.clayburnett.com/wed-pm-152Tue, 01 Jun 2010 16:58:35 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 6:00pm
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.00
Weekly Mileage: 18.5

]]>http://www.clayburnett.com/wed-pm-152WED: AM 30http://www.clayburnett.com/wed-am-301Tue, 01 Jun 2010 16:57:42 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 30:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 4.2
Weekly Mileage: 16.5

]]>http://www.clayburnett.com/wed-am-301TUE: 4x400 w/ 80 sec RIBshttp://www.clayburnett.com/tue-4x400-w-80-sec-ribsTue, 01 Jun 2010 16:56:36 GMTClayton Burnett

Mac did 8 @ 60

Type: Aerobic Conditioning
Workout: 4x400 w/ 80 sec RIBs
Goal Pace: Goal Mile Pace -4
Actual Pace: 60, 59, 61, 62; Lisa: 70, 71, 72, 72
TOD: 7:00am
Warm up: 2
Warm down: 2
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 3
Weekly Mileage: 11.75

]]>http://www.clayburnett.com/tue-4x400-w-80-sec-ribsMON: 20 easyhttp://www.clayburnett.com/mon-20-easy1Tue, 01 Jun 2010 16:55:03 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.75
Weekly Mileage: 8.75

]]>http://www.clayburnett.com/mon-20-easy1SUN: 43minhttp://www.clayburnett.com/sun-43minTue, 01 Jun 2010 16:54:29 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 43 minutes
Goal Pace: 7:05-7:35
Actual Pace: 7:15
TOD: 8:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 6
Weekly Mileage: 6

]]>http://www.clayburnett.com/sun-43minPOST-COMPETITION: Week 1 Reviewhttp://www.clayburnett.com/post-competition-week-1Tue, 01 Jun 2010 16:53:45 GMTClayton Burnett

We are extending our competitive season to run 5.25, 1mi and 5k road races

Total TYTD* Completed Mileage: 2417
Post-Competition Completed Mileage: 39
Week: 47

Target Mileage: 35
Actual Mileage: 38.5

]]>http://www.clayburnett.com/post-competition-week-1SAT: 60 Metroparks & Rainhttp://www.clayburnett.com/sat-60-metroparks-rainTue, 01 Jun 2010 16:52:06 GMTClayton Burnett

Fun Run with Brandon

Type: Aerobic Conditioning
Workout: 60 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:16
TOD: 9:00am
Warm up: NA
Warm down: NA
Extra Work: NA
Total Miles: 8.25
Total Weekly Miles: 38.5

]]>http://www.clayburnett.com/sat-60-metroparks-rainFRI: 20http://www.clayburnett.com/fri-20Tue, 01 Jun 2010 16:50:49 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.75
Weekly Mileage: 31.25

]]>http://www.clayburnett.com/fri-20THU: 10x150 Up Hillhttp://www.clayburnett.com/thu-10x150-up-hillTue, 01 Jun 2010 16:49:54 GMTClayton Burnett

Type: Speed
Workout: 10x150
Goal Pace: 0:25
Actual Pace: 0:25
TOD: 6:00pm
Warm up: 2mi
Warm down: 2mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 5.75
Weekly Mileage: 28.5

]]>http://www.clayburnett.com/thu-10x150-up-hillWED: PM 15http://www.clayburnett.com/wed-pm-151Tue, 01 Jun 2010 16:06:23 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 15:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 6:00pm
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.00
Weekly Mileage: 22.75

]]>http://www.clayburnett.com/wed-pm-151WED: AM 20http://www.clayburnett.com/wed-am-202Tue, 01 Jun 2010 16:05:31 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.75
Weekly Mileage: 20.75

]]>http://www.clayburnett.com/wed-am-202TUE: DownRiver Tempo 3mihttp://www.clayburnett.com/tue-downriver-tempo-3miTue, 01 Jun 2010 16:04:48 GMTClayton Burnett

Ran w/ Mac... he dropped me at 2.5ish miles, he was ahead by about 5 seconds at the 3mi... he continued to complete 5mi, Lisa and I only did 3.

Type: Tempo/Lactate Threshold
Workout: 20:00 Tempo + 800 hard
Goal Pace: 5:13; Lisa: 6:02
Actual Pace:
Clay: 5:20, 10:28 (5:08), 15:37 (5:09) AVG: 5:12
Lisa: 17:42 AVG: 5:52
TOD: 6:00pm
Warm up: 1.0mi
Warm down: 3mi
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 7
Weekly Mileage: 18

]]>http://www.clayburnett.com/tue-downriver-tempo-3miMON: 20 easyhttp://www.clayburnett.com/monTue, 01 Jun 2010 16:01:13 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 20:00 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:15
TOD: 7:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching Zones 1, 5
Total Miles: 2.75
Weekly Mileage: 11

]]>http://www.clayburnett.com/monSUN: Lisa 60 / Clay 0http://www.clayburnett.com/sun-lisa-60-clay-0Tue, 01 Jun 2010 16:00:10 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 60 minutes
Goal Pace: 7:00-7:30
Actual Pace: 7:16
TOD: 9:00am
Warm up: NA
Warm down: NA
Extra Work: NA
Total Miles: 8.25
Total Weekly Miles: 8.25

]]>http://www.clayburnett.com/sun-lisa-60-clay-0COMPETITION: Week 8 Reviewhttp://www.clayburnett.com/competition-week-8-reviewWed, 26 May 2010 18:06:09 GMTClayton Burnett

Total TYTD* Completed Mileage: 2378
Competition Completed Mileage: 325
Week: 46

Target Mileage: 30
Actual Mileage: 32

]]>http://www.clayburnett.com/competition-week-8-reviewSAT: 60 @ Peninsula Towpathhttp://www.clayburnett.com/sat-60-peninsula-towpathMon, 17 May 2010 17:04:57 GMTClayton Burnett

Type: Aerobic Conditioning
Workout: 60 minutes
Goal Pace: 7:00
Actual Pace: 6:40
TOD: 9:00am
Warm up: NA
Warm down: NA
Extra Work: Active Isolation Stretching. Zones 1, 5
Total Miles: 9
Total Weekly Miles: 32

]]>http://www.clayburnett.com/sat-60-peninsula-towpath