Workout for the week of Jan 9th to 15th. Total 31 miles.

5 Miles Saturday.

Carlsbad Marathon Race on Sunday:

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	8:05	8:05	7:13	146	157	178	196	67	71	119
2.	1.00	7:40	7:40	7:24	154	160	178	194	0	61	120
3.	1.00	8:00	8:00	7:37	156	162	182	206	51	6	128
4.	1.00	7:45	7:45	7:32	155	159	178	198	28	50	123
5.	1.00	8:05	8:05	7:42	156	160	174	196	27	0	129
6.	1.00	8:05	8:05	7:39	155	159	186	196	50	30	128
7.	1.00	8:01	8:01	7:39	156	160	188	200	69	49	127
8.	1.00	8:12	8:12	7:03	156	160	186	198	91	32	130
9.	1.00	8:33	8:33	6:55	158	163	178	194	185	39	137
10.	1.00	8:02	8:02	7:39	157	165	182	200	110	115	127
11.	1.00	7:36	7:36	7:22	154	158	190	204	26	159	115
12.	1.00	7:45	7:45	7:29	154	160	186	202	26	101	117
13.	1.00	7:51	7:51	7:11	158	163	188	200	51	75	125
14.	1.00	8:07	8:07	6:49	156	158	186	198	0	10	125
15.	1.00	8:18	8:18	7:52	157	160	186	196	30	14	130
16.	1.00	8:03	8:03	7:29	156	159	190	200	25	69	125
17.	1.00	8:35	8:35	7:21	157	160	188	198	33	16	134
18.	1.00	8:24	8:24	8:04	156	159	188	194	9	43	129
19.	1.00	8:54	8:54	7:03	156	161	186	196	68	45	136
20.	1.00	9:25	9:25	8:45	154	158	182	196	23	0	139
21.	1.00	8:53	8:53	6:34	157	162	184	202	46	45	139
22.	1.00	8:39	8:39	8:11	160	164	188	202	10	23	140
23.	1.00	8:50	8:50	7:41	159	164	184	198	0	32	141
24.	1.00	9:33	9:33	8:58	158	164	180	194	57	28	149
25.	1.00	9:22	9:22	8:34	156	159	182	192	22	30	143
26.	1.00	9:31	9:31	9:04	155	159	182	200	25	53	135
27.	0.56	4:57	8:51	8:11	157	166	184	196	15	11	74
Totals:	26.56	3:43:24	8:24	6:34	155	166	183	206	1,106	1,168	3,464

I ran based on the heart race this time. I kept the heart rate around 155.

Workout for Week of Jan 2nd, 2017 to Jan 7th. Total 53 Miles.

Monday. 7 Miles Easy

Mile Splits on this Run

1	9:52 /mi
2	9:15 /mi
3	8:58 /mi
4	8:30 /mi
5	8:17 /mi
6	8:41 /mi
7	7:35 /mi

Tuesday. 10 Miles with 6 Miles LT

Wednesday. Rest

Thursday. 10 Miles Tempo. Total 12 Miles

Friday. 5 Miles Easy

Saturday. 13 Miles Long Run

Sunday. 6 Miles easy

Workout for Week of Dec 26th to Jan 1st. Total 47 Miles.

Monday. 6 Miles Easy. --> Finished.
Tuesday. 3X2 Miles. Total 11 Miles. Actual 10 Miles with LT 6 Miles
Wednesday. Rest
Thursday. 10 Miles Tempo. Total 12 Miles.
Friday. Rest
Saturday. 16 Miles.
Sunday. 3 Miles.

Workout for Week of Dec 19th to Dec 25th. Total 64 Miles. Finished 40 miles.

Monday. 6 Miles Easy
Tuesday. LT 6 Miles. Total 10 Miles. Finished 7 miles Instead. Leg pains
Thursday. Speed Workout plus 6 Miles Easy. Total 12 Miles. Actual finished 6 miles Easy.
Friday. 6 Miles Easy
Saturday. 13 Miles Easy. Finished 15 miles. leg pain again.
Sunday. 16 Miles LSD. Skipped.

So total finished only 60 Miles.

Workout for Week of Dec 12th to Dec 18th. Total 55 Miles

Monday 6 Miles Easy
Tuesday. 6Miles LT Run
Friday. 11 Miles Tempo. Total 15 Miles.
Saturday. 11 Miles Easy Run
Sunday. Total 13 Miles with 10 Miles MP

Splits	Time	Cumulative Time	Moving Time	Distance	Elev Gain	Elev Loss	Avg Pace	Avg Moving Pace	Best Pace	Avg HR	Max HR	Avg Run Cadence	Max Run Cadence	Avg Stride Length	Calories
1	9:42.9	9:42.9	9:38	1.00	--	--	9:43	9:38	8:32	130	139	175	182	0.95	127
2	9:06.5	18:49	9:04	1.00	--	--	9:06	9:04	8:33	134	139	178	184	0.99	124
3	8:21.1	27:10	8:20	1.00	13	3	8:21	8:20	6:31	142	146	175	188	1.10	119
4	8:04.3	35:15	8:00	1.00	--	--	8:04	8:00	7:45	147	151	180	192	1.11	119
5	8:00.7	43:15	7:57	1.00	3	--	8:01	7:57	7:37	147	152	181	193	1.11	117
6	8:03.6	51:19	8:02	1.00	7	13	8:04	8:02	7:34	147	151	177	196	1.13	118
7	8:05.0	59:24	8:01	1.00	15	--	8:05	8:01	7:27	146	150	183	201	1.09	117
8	7:38.1	1:07:02	7:34	1.00	--	6	7:38	7:34	7:20	150	155	185	202	1.14	114
9	7:59.2	1:15:01	7:56	1.00	--	6	7:59	7:56	7:32	149	153	186	206	1.08	116
10	7:57.4	1:22:59	7:56	1.00	--	--	7:57	7:56	6:42	151	155	187	205	1.08	118
11	7:33.3	1:30:32	7:33	1.00	3	6	7:33	7:33	6:31	154	157	190	207	1.12	116
12	7:44.2	1:38:16	7:38	1.00	--	5	7:44	7:38	7:26	154	157	190	203	1.09	117
13	7:26.0	1:45:42	7:21	1.00	--	10	7:26	7:21	7:08	158	162	193	205	1.12	117
14	0:03.6	1:45:46	--	0.01	--	--	6:50	--	7:17	161	161	184	184	1.28	0
Summary	1:45:46	1:45:46	1:45:00	13.01	41	49	8:08	8:04	6:31	146

Workout for Week of Dec 5th to Dec 11th. Total 27 Miles

Friday. 6 Miles Easy
Saturday 15 Miles long run
Sunday. 6 Miles Easy