Workout for Dec 10th to Dec 16th. Total 48 Miles.

Wednesday. 6 miles Easy

Thursday. 9 Miles Easy

Friday. 6 Miles Easy

Saturday. 13 Miles LSD.

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	10:23	10:23	7:57	117	138	173	182	12	7	112
2.	1.00	9:26	9:26	8:08	127	134	177	182	22	16	107
3.	1.00	7:55	7:55	7:23	142	151	188	196	7	6	110
4.	1.00	7:30	7:30	6:42	152	156	192	204	0	0	111
5.	1.00	7:58	7:58	6:56	149	156	189	198	0	0	112
6.	1.00	7:30	7:30	6:57	151	158	192	206	5	0	108
7.	1.00	7:39	7:39	6:26	156	161	192	204	5	0	114
8.	1.00	9:19	9:19	7:19	134	160	182	198	6	10	87
9.	1.00	8:29	8:29	7:33	135	145	185	194	0	6	86
10.	1.00	7:56	7:56	7:29	141	148	190	196	0	12	97
11.	1.00	8:32	8:32	7:37	142	148	185	196	7	5	102
12.	1.00	9:19	9:19	7:51	130	140	181	186	0	17	74
13.	1.00	8:51	8:51	8:22	136	142	182	188	0	10	86
14.	0.75	6:35	8:46	7:53	140	145	185	192	0	0	69
Totals:	13.75	1:57:27	8:32	6:27	139	161	185	206	52	79	1,375

Sunday. 14 Miles Easy.

Workout for Dec 3rd to Dec 9th. Total 25 Miles.

Friday 6 Miles.

Saturday. Race for 13 Miles. Finish time 1:36:40. Not bad after the marathon last weekend.

Workout Laps/Splits

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	7:06	7:06	6:21	150	162	191	198	5	11	105
2.	1.00	7:10	7:10	6:33	161	165	191	204	0	0	114
3.	1.00	7:03	7:03	6:37	165	169	193	202	26	29	114
4.	1.00	7:13	7:13	6:29	164	169	194	202	0	0	116
5.	1.00	7:06	7:06	6:57	165	168	195	200	0	0	115
6.	1.00	7:21	7:21	6:59	163	169	193	202	5	0	117
7.	1.00	7:03	7:03	6:31	166	170	195	202	0	0	114
8.	1.00	7:06	7:06	6:50	165	171	196	204	11	5	114
9.	1.00	7:11	7:11	6:49	168	176	194	200	0	6	118
10.	1.00	7:29	7:29	7:05	165	171	194	204	0	5	120
11.	1.00	7:39	7:39	7:17	163	166	193	198	5	5	119
12.	1.00	8:08	8:08	7:38	161	166	190	196	5	0	121
13.	1.00	8:00	8:00	7:36	162	167	191	206	17	22	120
14.	0.15	0:58	6:45	6:19	167	171	199	206	0	0	15
Totals:	13.15	1:36:40	7:21	6:19	163	176	193	206	66	69	1,522

Sunday. 6 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

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	7:27	7:27	6:48	144	152	187	196	23	82	109
2.	1.00	7:53	7:53	7:31	151	156	190	198	64	60	118
3.	1.00	7:33	7:33	7:11	151	156	190	196	12	68	113
4.	1.00	7:31	7:31	7:06	153	158	191	194	26	47	113
5.	1.00	7:36	7:36	7:17	154	159	190	194	23	43	115
6.	1.00	7:33	7:33	7:22	156	162	192	198	21	28	115
7.	1.00	7:33	7:33	7:04	156	161	192	198	29	37	114
8.	1.00	7:32	7:32	6:58	156	159	193	198	41	47	113
9.	1.00	7:32	7:32	7:01	158	162	193	200	51	23	115
10.	1.00	7:14	7:14	6:49	159	163	194	200	28	65	112
11.	1.00	7:23	7:23	6:50	159	165	192	198	50	105	111
12.	1.00	7:33	7:33	6:59	158	163	194	200	54	60	110
13.	1.00	7:33	7:33	7:10	158	163	193	198	30	34	109
14.	1.00	7:12	7:12	6:44	163	167	195	204	17	34	112
15.	1.00	7:36	7:36	7:11	161	164	193	196	17	6	114
16.	1.00	7:26	7:26	6:59	161	165	194	200	16	39	112
17.	1.00	7:26	7:26	7:03	162	166	193	198	5	38	112
18.	1.00	7:35	7:35	7:11	163	166	193	198	12	28	117
19.	1.00	7:38	7:38	7:19	163	166	193	198	18	22	117
20.	1.00	7:31	7:31	7:13	165	169	193	202	5	22	118
21.	1.00	7:43	7:43	7:21	165	168	193	198	0	10	121
22.	1.00	7:50	7:50	7:02	164	168	193	200	12	12	121
23.	1.00	7:46	7:46	7:13	165	168	194	198	11	16	121
24.	1.00	8:05	8:05	7:48	162	166	192	196	0	5	121
25.	1.00	7:56	7:56	7:16	164	167	193	200	0	10	122
26.	1.00	8:04	8:04	7:32	164	168	194	204	0	5	124
27.	0.32	2:21	7:28	5:15	170	175	198	216	0	0	39
Totals:	26.32	3:20:15	7:36	5:15	159	175	192	216	535	915	3,038

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