Sunday, December 2, 2018

Workout for Dec 3rd to Dec 9th. Total 27 Miles.

Friday 6 Miles.

Saturday. Race for 13 Miles.

Sunday. 8 Miles.

My CIM Running photos below.



Workout for Nov 26h to Dec 2nd. Total 42 Miles. Race week. PR 3:20:13 for CIM

Tuesday. 6 Miles Easy

Friday 5 Miles Easy

Saturday. 5 Miles Easy

Sunday. CIM Race. Finish time: 3:20:13

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.007:277:276:481441521871962382109
2.1.007:537:537:311511561901986460118
3.1.007:337:337:111511561901961268113
4.1.007:317:317:061531581911942647113
5.1.007:367:367:171541591901942343115
6.1.007:337:337:221561621921982128115
7.1.007:337:337:041561611921982937114
8.1.007:327:326:581561591931984147113
9.1.007:327:327:011581621932005123115
10.1.007:147:146:491591631942002865112
11.1.007:237:236:5015916519219850105111
12.1.007:337:336:591581631942005460110
13.1.007:337:337:101581631931983034109
14.1.007:127:126:441631671952041734112
15.1.007:367:367:11161164193196176114
16.1.007:267:266:591611651942001639112
17.1.007:267:267:03162166193198538112
18.1.007:357:357:111631661931981228117
19.1.007:387:387:191631661931981822117
20.1.007:317:317:13165169193202522118
21.1.007:437:437:21165168193198010121
22.1.007:507:507:021641681932001212121
23.1.007:467:467:131651681941981116121
24.1.008:058:057:4816216619219605121
25.1.007:567:567:16164167193200010122
26.1.008:048:047:3216416819420405124
27.0.322:217:285:151701751982160039
Totals:26.323:20:157:365:151591751922165359153,038

Workout for Nov 19th to Nov 25th. Total 56 Miles.

Monday. 8 Miles Easy

Thursday. 12 Miles with 10 Miles Tempo

Friday. 10 Miles Easy

Saturday. 13 Miles with 10 Miles Tempo

Sunday. 13 Miles Easy

Tuesday, November 13, 2018

Workout for Nov 12th to Nov 18th. Total 22 Miles.

Tuesday. 4 Miles.

Wednesday. 8 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:569:568:551141251821902130106
2.1.009:009:007:42122129183194585496
3.1.007:337:336:11132143194212514199
4.1.007:487:487:171391441921963939106
5.1.007:427:427:291411471911942427107
6.1.007:377:377:221431471921984926106
7.1.007:477:477:371421461911963548104
8.1.007:467:467:191421461891964135101
9.0.535:2710:137:391261421731900043
Totals:8.531:10:398:166:25133147188212308285868


Saturday. 10 Miles

Sunday, November 4, 2018

Workout for Nov 5th to Nov 11th. Total 55 Miles.

Tuesday. 15 Miles(6 Miles Tempo AM. Workout PM).
9 Miles in the morning with average pace of 8:30. Speed workout in the PM. Still slow.

Thursday. 15 Miles.
5 Miles Tempo AM

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:229:228:21123133182192118110
2.1.008:258:257:111251411841964045100
3.1.007:337:336:1414114619320405108
4.1.007:377:377:161441491901961616110
5.1.007:477:477:12147151190198512114
6.1.007:527:527:021471501921983334113
7.1.007:447:447:061491551942061416113
8.0.010:047:067:30154154198198001
Totals:7.0156:288:036:14139154189206115125769

Another 7 Miles Tempo.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:238:237:141331481861941025114
2.1.007:557:557:30147152189196100121
3.1.008:028:027:331491541871942830123
4.1.007:437:437:16153157190196248120
5.1.007:437:436:53155157190202610121
6.1.007:457:457:181541571891963544120
7.1.007:547:547:281521551891961616120
8.1.007:537:537:16153156192202816118
9.0.010:027:337:56156156196196000
Totals:8.011:03:257:556:53149157189202125144957

Friday. 4 Miles Easy.

Saturday. 21 Miles LSD

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0011:1311:135:141091231751821110111
2.1.009:189:188:051251341801881916106
3.1.008:468:468:241321411821901011109
4.1.008:178:177:2814214918819655116
5.1.008:208:207:3913914618719850110
6.1.008:338:337:2814014718519800108
7.1.008:068:065:0413515318721265101
8.1.007:217:216:4814915419520260111
9.1.007:247:246:5715115419420050113
10.1.007:247:247:1115115519420005113
11.1.007:227:227:00153156193200528113
12.1.008:538:537:15123154182198232089
13.1.008:058:057:051381501871962216106
14.1.007:357:356:431491531901941623115
15.1.007:207:206:47153156192196010114
16.1.007:347:347:12153158190196010116
17.1.007:457:457:3015215519019665118
18.1.007:347:347:0615415819320250116
19.1.007:597:596:42142159187200395106
20.1.008:188:187:251391461841941634106
21.1.009:219:217:5913214417819412694
22.0.010:027:208:14141141180180000
Totals:21.012:52:428:135:041401591872121871902,291

Sunday. Rest