November 2006 Training

Oct 30th - Nov 5th :

• Monday - 0 mi
• Tuesday - 0 mi
• Wednesday - 0 mi
• Thursday - 0 mi
• Friday - 1 mi ran mile @ State course w/ guys
• Saturday - 7 mi ran w/ Jon Little AM from hotel (6mi)
• Sunday - 8 mi ran w/ Serena @ Castlewood AM
  • Weekly Total - 16 miles

Nov 6th - Nov 12th :

• Monday - 5.05 mi
• Tuesday - 0 mi
• Wednesday - 14.4 mi (Mile blast w/ Brad, Justin) 11.4mi w/ Serena afterwards (Lance/Target loops)
• Thursday - 4.12 mi ran w/ Mike from apt
• Friday - 7.5 mi ran Lix loop plus some on track
• Saturday - 0 mi
• Sunday - 10.2 mi, Sweat-4-Pets 10K
  • Weekly Total - 41.27 miles

Nov 13th - Nov 19th :

• Monday - 0 mi
• Tuesday - 7 mi ran w/ Serena from her apt (Wild Horse/FF loop)
• Wednesday - 5.01 mi ran w/ Mike from apt (Library)
• Thursday - 9.01 mi from CHFF, met Serena on run, finish w/ Wild Horse loop
• Friday - 6.03 mi @ Chubb (muddy and rain)
• Saturday - 0 mi
• Sunday - 0 mi
  • Weekly Total - 27.05 miles

Nov 20th - Nov 26th :

• Monday - 7.75 mi @ Castlewood - best run since Chicago
      Splits = 7:52 - 7:11 - 6:33 - 6:21 - 6:09 - 6:07 - 6:04 - 4:38
• Tuesday - 7.25 mi w/ Mike & Serena from her apt (YMCA loop 5.03mi w/ Mike, Serena and I tacked on more)
      Splits = 7:37 - 7:25 - 7:18 - 7:09 - 6:55 - 6:50 - 6:49 - 1:25
• Wednesday - 5 mi @ Castlewood w/ George EASY
      Splits = 7:58 - 7:47 - 7:31 - 7:21 - 7:15
• Thursday - 12.13 mi, Chesterfield Turkey Trot 5K
      Race Splits = 5:13 - 5:12 - 5:08 - 0:33
• Friday - 7.75 mi @ Castlewood w/ Proctor
      Splits = 8:41 - 8:16 - 7:35 - 7:37 - 7:49 - 7:28 - 6:49 - 5:00
• Saturday - 4 mi w/ Mike, Proctor, Mike W. from apt (5K loop plus some)
      Splits = 7:46 - 7:09 - 6:34 - 6:24
• Sunday - 9 mi @ Castlewood w/ Reeves
      Splits = 7:36 - 7:18 - 7:12 - 7:02 - 7:04 - 7:01 - 7:17 - 7:51 - 6:57
  • Weekly Total - 52.88 miles

Nov 27th - Dec 3rd :

• Monday - 8.75 mi
      Splits = 7:02 - 6:29 - 6:32 - 6:27 - 6:23 - 6:23 - 6:29 - 6:32 - 4:47
• Tuesday - 9 mi
      Splits = 7:09 - 6:32 - 6:23 - 6:20 - 6:32 - 6:28 - 6:21 - 6:23 - 6:34
• Wednesday - 10.14 mi | 4mi early afternoon, 6.14mi evening
      Splits = 7:32 - 7:34 - 7:16 - 6:38
      Splits = 7:33 - 7:07 - 6:49 - 6:51 - 6:40 - 6:09 - 1:04
• Thursday - 8 mi, snow/ice storm
      Splits = 7:23 - 7:19 - 6:36 - 7:07 - 7:31 - 7:01 - 7:20 - 7:02
• Friday - 0 mi
• Saturday - 9 mi
      Splits = 7:11 - 6:58 - 6:58 - 6:58 - 7:10 - 6:51 - 6:37 - 6:29 - 6:23
• Sunday - 18 mi, SLTC Marathon Relay
      Race Splits = 4:57 - 5:21 - 5:17 - 1:54 @ 3.36mi 1st leg
                            = 5:27 - 5:31 - 5:20 - 1:42 @ 3.34mi 2nd leg
  • Weekly Total - 62.89 miles

Previous    Next