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

Tuesday. 4 Miles.

Wednesday. 8 Miles.

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	9:56	9:56	8:55	114	125	182	190	21	30	106
2.	1.00	9:00	9:00	7:42	122	129	183	194	58	54	96
3.	1.00	7:33	7:33	6:11	132	143	194	212	51	41	99
4.	1.00	7:48	7:48	7:17	139	144	192	196	39	39	106
5.	1.00	7:42	7:42	7:29	141	147	191	194	24	27	107
6.	1.00	7:37	7:37	7:22	143	147	192	198	49	26	106
7.	1.00	7:47	7:47	7:37	142	146	191	196	35	48	104
8.	1.00	7:46	7:46	7:19	142	146	189	196	41	35	101
9.	0.53	5:27	10:13	7:39	126	142	173	190	0	0	43
Totals:	8.53	1:10:39	8:16	6:25	133	147	188	212	308	285	868

Saturday. 10 Miles

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

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	9:22	9:22	8:21	123	133	182	192	11	8	110
2.	1.00	8:25	8:25	7:11	125	141	184	196	40	45	100
3.	1.00	7:33	7:33	6:14	141	146	193	204	0	5	108
4.	1.00	7:37	7:37	7:16	144	149	190	196	16	16	110
5.	1.00	7:47	7:47	7:12	147	151	190	198	5	12	114
6.	1.00	7:52	7:52	7:02	147	150	192	198	33	34	113
7.	1.00	7:44	7:44	7:06	149	155	194	206	14	16	113
8.	0.01	0:04	7:06	7:30	154	154	198	198	0	0	1
Totals:	7.01	56:28	8:03	6:14	139	154	189	206	115	125	769

Another 7 Miles Tempo.

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	8:23	8:23	7:14	133	148	186	194	10	25	114
2.	1.00	7:55	7:55	7:30	147	152	189	196	10	0	121
3.	1.00	8:02	8:02	7:33	149	154	187	194	28	30	123
4.	1.00	7:43	7:43	7:16	153	157	190	196	24	8	120
5.	1.00	7:43	7:43	6:53	155	157	190	202	6	10	121
6.	1.00	7:45	7:45	7:18	154	157	189	196	35	44	120
7.	1.00	7:54	7:54	7:28	152	155	189	196	16	16	120
8.	1.00	7:53	7:53	7:16	153	156	192	202	8	16	118
9.	0.01	0:02	7:33	7:56	156	156	196	196	0	0	0
Totals:	8.01	1:03:25	7:55	6:53	149	157	189	202	125	144	957

Friday. 4 Miles Easy.

Saturday. 21 Miles LSD

 

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	11:13	11:13	5:14	109	123	175	182	11	10	111
2.	1.00	9:18	9:18	8:05	125	134	180	188	19	16	106
3.	1.00	8:46	8:46	8:24	132	141	182	190	10	11	109
4.	1.00	8:17	8:17	7:28	142	149	188	196	5	5	116
5.	1.00	8:20	8:20	7:39	139	146	187	198	5	0	110
6.	1.00	8:33	8:33	7:28	140	147	185	198	0	0	108
7.	1.00	8:06	8:06	5:04	135	153	187	212	6	5	101
8.	1.00	7:21	7:21	6:48	149	154	195	202	6	0	111
9.	1.00	7:24	7:24	6:57	151	154	194	200	5	0	113
10.	1.00	7:24	7:24	7:11	151	155	194	200	0	5	113
11.	1.00	7:22	7:22	7:00	153	156	193	200	5	28	113
12.	1.00	8:53	8:53	7:15	123	154	182	198	23	20	89
13.	1.00	8:05	8:05	7:05	138	150	187	196	22	16	106
14.	1.00	7:35	7:35	6:43	149	153	190	194	16	23	115
15.	1.00	7:20	7:20	6:47	153	156	192	196	0	10	114
16.	1.00	7:34	7:34	7:12	153	158	190	196	0	10	116
17.	1.00	7:45	7:45	7:30	152	155	190	196	6	5	118
18.	1.00	7:34	7:34	7:06	154	158	193	202	5	0	116
19.	1.00	7:59	7:59	6:42	142	159	187	200	39	5	106
20.	1.00	8:18	8:18	7:25	139	146	184	194	16	34	106
21.	1.00	9:21	9:21	7:59	132	144	178	194	12	6	94
22.	0.01	0:02	7:20	8:14	141	141	180	180	0	0	0
Totals:	21.01	2:52:42	8:13	5:04	140	159	187	212	187	190	2,291

Sunday. Rest