Workout for Dec 17th to Dec 23rd. Total 58 Miles.

Tuesday. 8 Miles tempo. Total 11 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	9:55	9:55	8:15	118	133	176	184	32	41	107
2.	1.00	8:32	8:32	7:41	133	138	182	190	12	13	107
3.	1.00	7:25	7:25	6:27	143	150	192	210	22	17	105
4.	1.00	7:28	7:28	6:50	148	153	188	194	20	19	110
5.	1.00	7:33	7:33	6:53	148	152	190	196	12	12	108
6.	1.00	7:26	7:26	6:08	143	152	194	208	9	10	99
7.	1.00	7:26	7:26	7:02	151	155	193	198	30	35	109
8.	1.00	7:25	7:25	6:40	152	154	193	198	22	11	109
9.	1.00	7:33	7:33	6:39	151	154	192	200	8	20	108
10.	1.00	7:28	7:28	6:40	150	153	193	200	5	10	104
11.	1.00	9:16	9:16	7:11	136	153	181	194	35	39	66
12.	0.03	0:14	9:03	8:33	133	134	180	182	0	0	1
Totals:	11.03	1:27:46	7:57	6:08	142	155	188	210	187	217	1,133

Wednesday. Tempo 5 Miles. Total 7 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	11:26	11:26	2:12	109	123	171	182	35	35	109
2.	1.00	7:42	7:42	6:54	137	145	191	204	7	10	107
3.	1.00	7:31	7:31	7:09	145	150	192	200	32	33	110
4.	1.00	7:32	7:32	7:11	146	149	191	200	32	31	110
5.	1.00	7:31	7:31	6:03	148	154	190	204	22	24	110
6.	1.00	7:21	7:21	7:01	152	155	193	204	22	27	112
7.	1.00	10:32	10:32	7:39	127	153	172	184	43	36	90
8.	0.01	0:02	8:09	9:27	127	128	173	174	0	0	0
Totals:	7.01	59:41	8:31	2:12	136	155	185	204	180	190	748

Thursday. 10 Miles Tempo. Total 12 Miles

Friday. 6 Miles Easy

Saturday. 6 Mils Easy

Sunday. 16 Miles LSD