Eric Fang's Running Blogs: Workout for Nov 27th to Dec 3rd, 2017 -- Total 43 Miles.

Tuesday. 8 Miles.

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	9:59	9:59	6:38	112	125	177	186	5	0	104
2.	0.69	7:03	10:12	8:25	120	129	177	182	0	0	73
3.	1.00	7:51	7:51	5:56	141	148	183	198	0	5	114
4.	1.00	7:33	7:33	6:49	148	158	191	200	0	0	116
5.	1.00	7:24	7:24	6:55	157	161	191	200	0	0	120
6.	1.00	7:45	7:45	7:12	156	159	185	198	0	0	123
7.	1.00	9:20	9:20	6:51	142	157	179	200	0	5	105
8.	1.00	10:07	10:07	8:45	131	138	176	182	0	6	66
9.	0.33	3:12	9:44	8:27	129	137	177	184	0	0	19
Totals:	8.02	1:10:19	8:46	5:56	138	161	182	200	3	10	840

Thursday. 6 Miles.

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	10:14	10:14	8:17	116	126	177	184	0	0	105
2.	1.00	9:23	9:23	8:55	124	132	179	184	0	0	102
3.	1.00	9:12	9:12	9:00	128	135	180	184	0	0	102
4.	1.00	9:17	9:17	9:02	131	138	177	186	0	0	105
5.	1.00	9:28	9:28	9:04	131	139	179	186	16	5	99
6.	1.00	9:16	9:16	8:50	132	139	178	184	0	5	96
7.	0.01	0:06	9:10	9:29	134	135	183	184	0	0	1
Totals:	6.01	56:59	9:28	8:18	127	139	178	186	13	7	610

Friday. Rest

Saturday. 3 Miles

Sunday. CIM Race 26.2 Miles-- Finish time 3:28:40. Very good actually for only 4 days training per week.

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	8:01	8:01	7:06	133	145	179	192	27	81	110
2.	1.00	8:39	8:39	6:18	145	150	176	196	104	99	127
3.	1.00	7:44	7:44	6:15	148	152	180	198	16	71	114
4.	1.00	7:54	7:54	7:33	149	155	164	192	22	42	117
5.	1.00	7:45	7:45	7:14	151	156	174	194	51	56	116
6.	1.00	7:48	7:48	7:04	153	159	180	202	22	36	118
7.	1.00	7:40	7:40	6:34	154	159	190	200	36	38	115
8.	1.00	7:50	7:50	7:11	154	161	189	196	36	39	118
9.	1.00	7:52	7:52	7:19	155	159	188	200	52	11	118
10.	1.00	7:37	7:37	7:18	156	159	192	200	22	62	115
11.	1.00	7:38	7:38	6:47	156	161	193	202	53	104	113
12.	1.00	7:41	7:41	7:14	156	160	194	200	67	67	110
13.	1.00	7:42	7:42	7:17	158	162	194	204	30	27	114
14.	1.00	7:41	7:41	6:54	159	162	194	202	12	28	115
15.	1.00	7:52	7:52	7:32	159	163	193	200	15	0	117
16.	1.00	7:44	7:44	7:32	159	163	193	200	24	39	115
17.	1.00	7:33	7:33	7:21	163	166	191	198	0	35	119
18.	1.00	7:56	7:56	7:31	162	166	192	200	16	23	122
19.	1.00	7:53	7:53	7:41	162	165	193	204	22	28	121
20.	1.00	7:57	7:57	7:36	163	166	193	200	0	10	125
21.	1.00	7:52	7:52	7:35	165	169	193	198	0	10	125
22.	1.00	8:09	8:09	7:44	165	169	192	202	28	30	129
23.	1.00	8:07	8:07	7:44	165	167	193	202	14	18	128
24.	1.00	8:15	8:15	7:53	165	167	193	202	0	6	131
25.	1.00	8:26	8:26	7:30	166	169	193	206	0	5	135
26.	1.00	8:48	8:48	8:05	163	167	185	200	0	0	135
27.	0.31	2:31	8:03	6:01	165	169	190	204	0	0	39
Totals:	26.31	3:28:46	7:56	6:01	157	169	188	206	630	925	3,161

Eric Fang's Running Blogs