December 1st - 7th 2008

Monday
Off

Tuesday
1.25 warm up
6 x 400
92, 93, 94, 93, 93, 93
1 mi cool down
Heart rate monitor did not register correctly, so no data
4.87 miles

Wednesday
Recovery run - slow
5.25 miles

Thursday
5 miles, 8.25/mi, 139bpm

Friday
2 mi warm up
3 x 1200 (wanted to do 4 but got out the door too late)
4:59(162), 4:56(165), 4:55(166)
1 mi cool down
5.75 mi

Saturday
Group run
6.7 mi, 8.04/mi, 148bpm

Sunday
Long run
12.08 mi, 7:36/mi, 152bpm
Happy with this run, the legs were turning over well and the first 7 miles felt effortless.
8:23 (111)
7:57 (140)
7:24 (150)
7:02 (156)
6:57 (161)
6:53 (167)
7:18 (160)
7:44 (156)
7:40 (158)
7:51 (160)
7:37 (155)
8:14 (156)

Summary
40.5 miles running
55 miles cycling (commuting)