Workout for the week Dec 28st to Jan 3 -- Total 49 Miles

Monday. Rest
Tuesday. 5X1M with 2 miles warm up, 2 miles Cool Down. And 400m jogs

Split	Time	Distance	Avg Pace
Summary	1:25:10.3	10.00	8:31
1	18:21.5	2.00	9:11
2	6:57.8	1.00	6:58
3	2:21.1	0.25	9:24
4	7:06.0	1.00	7:06
5	2:34.5	0.25	10:18
6	7:23.0	1.00	7:23
7	2:35.7	0.25	10:23
8	7:16.4	1.00	7:16
9	2:40.9	0.25	10:43
10	7:33.7	1.00	7:34
11	20:19.8	2.00	10:10

Wednesday. Rest
Thursday. 4 Miles Easy
Friday. 6 Miles Easy
Saturday. 14 Miles Easy.
Sunday. 15 Miles Long Run.

Split	Time	Distance	Avg Pace
Summary	1:59:46.5	15.01	7:59
1	9:05.8	1.00	9:06
2	8:42.0	1.00	8:42
3	8:19.0	1.00	8:19
4	7:58.7	1.00	7:59
5	7:53.8	1.00	7:54
6	7:48.2	1.00	7:48
7	7:49.4	1.00	7:49
8	7:40.4	1.00	7:40
9	7:24.0	1.00	7:24
10	7:30.3	1.00	7:30
11	8:00.7	1.00	8:01
12	7:44.1	1.00	7:44
13	7:52.0	1.00	7:52
14	7:57.1	1.00	7:57
15	7:58.1	1.00	7:58
16	:02.8	0.01	7:48

Workout for the week Dec 21st to Dec 27th -- Total 31 Miles

Monday - Thursday. Rest
Friday 6 Miles Easy
Saturday. 13 Miles
Sunday. 12 Miles.

Split	Time	Distance	Avg Pace
Summary	1:37:16.7	12.01	8:06
1	8:38.7	1.00	8:39
2	8:13.0	1.00	8:13
3	8:05.1	1.00	8:05
4	8:02.9	1.00	8:03
5	8:00.4	1.00	8:00
6	7:58.0	1.00	7:58
7	7:51.4	1.00	7:51
8	7:53.1	1.00	7:53
9	7:49.4	1.00	7:49
10	7:50.1	1.00	7:50
11	8:17.8	1.00	8:18
12	8:33.7	1.00	8:34
13	:03.0	0.01	6:51

It is so cold today. Heart Rate under 160 for all the miles.

Workout for the week of Dec 14th to Dec 20th -- Total 24 Miles.

Monday. 13 Miles Biking
Tuesday.Rest
Wednesday. 8 Miles Biking
Thursday. 8 Miles Biking
Friday. Rest
Saturday. 11 Miles Easy. First Run after CIM
Sunday. 11 Miles. Pace 8:00.

Split	Time	Distance	Avg Pace
Summary	1:29:11.7	11.16	8:00
1	8:37.8	1.00	8:38
2	7:52.5	1.00	7:53
3	7:59.2	1.00	7:59
4	8:00.4	1.00	8:00
5	7:51.6	1.00	7:52
6	7:54.7	1.00	7:55
7	7:46.3	1.00	7:46
8	8:13.9	1.00	8:14
9	8:07.3	1.00	8:07
10	7:36.7	1.00	7:37
11	7:53.3	1.00	7:53
12	1:17.9	0.16	8:13