December 2006 Training

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

Dec 4th - Dec 10th :

• Monday - 8.17 mi (4.15mi AM, 4.02mi PM w/ Mike)
      Splits = 7:20 - 6:48 - 6:29 - 5:56 - 0:59
      Splits = 7:30 - 6:42 - 6:19 - 5:26 - 0:08
• Tuesday - 8.03 mi after work
      Splits = 7:12 - 6:48 - 6:36 - 6:25 - 6:32 - 6:18 - 5:59 - 5:40 - 0:09
• Wednesday - 15 mi, WORKOUT - 3mi / 2mi / 1mi with 1mi rest
      Splits = 5:35 - 5:36 - 5:33 / 9:46 / 5:37 - 5:36 / 9:12 / 5:13
• Thursday - 8.1 mi, ran w/ Serena after work from MHS
      Splits = 7:22 - 6:53 - 7:00 - 6:42 - 7:01 - 6:35 - 6:48 - 6:32 - 0:38
• Friday - 0 mi, Coaching clinic @ Columbia, MO
• Saturday - 13.02 mi, return from clinic, WORKOUT - 15-13
      Splits = 5:55 - 6:08 - 2:56 @ 2.5mi out
                  = 5:39 - 5:35 - 2:27 @ 2.5mi back
• Sunday - 18 mi (6mi w/ Reeves and George)
      Splits = 7:44 - 7:26 - 7:17 - 7:10 - 7:41 - 7:27
  • Weekly Total - 70.32 miles

Dec 11th - Dec 17th :

• Monday - 10 mi ran late after work
• Tuesday - 7 mi ran Valley Park loop AM
      Splits = 7:14 - 6:44 - 6:35 - 6:21 - 6:13 - 6:06 - 6:00
• Wednesday - 15.75 mi, WORKOUT - 10x1K w/ 200m rest
      Splits = 3:22 - 3:22 - 3:22 - 3:22 - 3:20 - 3:20 - 3:19 - 3:21 - 3:19 - 3:16
• Thursday - 7 mi
• Friday - 13.6 mi
• Saturday - 12.53 mi, Frostbite 3K
• Sunday - 10.38 mi
  • Weekly Total - 76.26 miles

Dec 18th - Dec 24th :

• Monday - 15.41 mi (8.41mi AM @ Chubb, 7mi PM easy)
• Tuesday - 10.66 mi
• Wednesday - 12.75 mi, WORKOUT
• Thursday - 10 mi
• Friday - 10 mi
• Saturday - 13 mi, WORKOUT
• Sunday - 14.1 mi @ Castlewood w/ Serena, Jill, Laura
  • Weekly Total - 85.92 miles

Dec 25th - Dec 31st :

• Monday - 10.25 mi @ Castlewood w/ Serena, Mike, Laura
• Tuesday - 0 mi
• Wednesday - 12.68 mi
• Thursday - 10.15 mi
• Friday - 18 mi
• Saturday - 19.12 mi, Gimmie Five 5M AM, 9mi PM easy
• Sunday - 20mi (14mi w/ Serena @ Chubb)
  • Weekly Total - 90.2 miles

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