November 2012 . 10K Training

October 28 -  November 3
(total miles=20 miles)

Wednesday
5.02 miles (40.28)

Track Workout
1 mile warm up, 400, 600, 800, 600, 400, 1 mile cool down (jog between each interval)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	40:27.8	5.02	8:04	5:38	436
1	8:12.2	1.00	8:12	5:40	86
2	:04.2	0.01	8:11	7:49	1
3	1:29.4	0.25	6:04	5:38	20
4	2:08.4	0.25	8:42	6:05	23
5	2:11.0	0.36	6:08	5:45	30
6	3:09.7	0.35	9:09	6:22	31
7	3:14.8	0.50	6:31	5:59	43
8	4:41.9	0.50	9:23	7:08	44
9	2:14.7	0.36	6:14	5:47	30
10	2:01.6	0.19	10:48	6:27	17
11	1:40.3	0.25	6:39	5:41	22
12	9:11.0	1.00	9:11	7:44	87
13	:08.6	0.01	9:55	8:43	2

Thursday

7.98 miles (1:01:59)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	1:01:58.5	7.98	7:46	5:50	696
1	7:50.2	1.00	7:50	6:40	87
2	7:50.3	1.00	7:50	6:00	89
3	7:47.6	1.00	7:48	6:37	87
4	7:49.6	1.00	7:50	7:03	89
5	7:58.1	1.00	7:58	7:02	89
6	7:34.6	1.00	7:35	6:48	85
7	7:32.8	1.00	7:33	5:50	85
8	7:35.2	0.98	7:47	6:27	85

Saturday
7.00 miles (51:56)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	51:49.7	7.00	7:24	4:21	614
1	7:57.9	1.00	7:58	4:59	89
2	6:56.8	1.00	6:57	6:08	88
3	7:00.7	1.00	7:01	4:21	89
4	6:55.7	1.00	6:56	6:16	87
5	6:58.8	1.00	6:59	5:47	86
6	7:00.0	1.00	7:00	6:28	86
7	8:58.3	1.00	8:58	6:43	88
8	:01.5	0.00	9:02	8:56	1

November 4-10

(total miles=26.38 miles)

Wednesday

5.72 miles 

Track Workout

1 mile warm up, 6 x 1000, 1 mile cool down

1000m (.65 miles) - 3:49 (5:56 avg pace, 5:20 best pace)

1000m (.64 miles) - 3:50 (5:57 avg pace, 5:34 best pace)

1000m (.63 miles) - 3:49 (6.02 avg pace, 5:36 best pace)

1000m (.64 miles) - 3:48 (5:58 avg pace, 5:29 best pace)

1000m (.64 miles) - 3:52 (6:04 avg pace, 5:14 best pace)

1000m (.64 miles) - 3:51 (6:03 avg pace, 5:32 best pace)

Thursday

3.48 miles

Hill Repeats

2.24 mile warm up, 4x400 hill repeats, 400 m cool down

400m (.25 miles) - 1:52 (7:25 avg pace, 6:47 best pace)

400m (.25 miles) - 1:49 (7:21 avg pace, 6:25 best pace)

400m (.25 miles) - 1:52 (7:33 avg pace, 6:43 best pace)

400m (.25 miles) - 1:47 (7:09 avg pace, 5:59 best pace) 

Friday

10.00 miles (1:17:57)

Saturday

7.18 miles (53:42)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	53:41.7	7.18	7:28	5:15	626
1	8:14.5	1.00	8:14	5:57	87
2	7:06.7	1.00	7:07	5:15	87
3	6:49.0	1.00	6:49	6:03	86
4	7:23.9	1.00	7:24	5:54	88
5	6:38.8	1.00	6:39	5:32	87
6	6:51.9	1.00	6:52	6:07	88
7	8:56.3	1.00	8:56	6:50	87
8	1:40.6	0.18	9:07	8:02	16

November 11-17

(total miles=13.51 miles)

Wednesday

4.50 miles

Track Workout

1 mile warm up, 1200, 1200, 1200, 800, 800, 400

1200m (.77 miles) - 4:37 (5:59 avg pace, 5:31 best pace)

1200m (.77 miles) - 4:32 (5:54 avg pace, 5:23 best pace)

1200m (.77 miles) - 4:31 (5:54 avg pace, 5:08 best pace)

800 m  (.51 miles) - 2:59 (5:51 avg pace, 5:19 best pace)

800 m  (.50 miles) - 3:01 (5:59 avg pace, 5:34 best pace)

400 m  (.26 miles) - 1:25 (5:26 avg pace, 4:46 best pace)

Friday

9.01 miles (1:08:38)

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	1:08:38.3	9.01	7:37	4:49	788
1	7:58.4	1.00	7:58	6:11	90
2	7:42.2	1.00	7:42	6:13	86
3	7:29.1	1.00	7:29	4:49	88
4	7:31.5	1.00	7:32	6:55	88
5	7:34.3	1.00	7:34	6:44	88
6	7:26.8	1.00	7:27	6:17	89
7	7:26.9	1.00	7:27	5:43	88
8	7:25.4	1.00	7:25	6:32	83
9	8:01.5	1.00	8:01	6:40	88
10	:02.3	0.01	6:35	7:43	0

November 18-24

(total miles=7.45 miles)

Wednesday

7.45 miles (53:35)

Split Time Distance Avg Pace Best Pace Calories Summary 53:34.8 7.45 7:12 5:34 641 1 6:21.9 0.80 7:59 6:56 68 2 7:00.7 1.00 7:01 5:34 87 3 6:42.6 1.00 6:43 6:08 88 4 6:44.4 1.00 6:44 5:45 87 5 7:20.0 1.00 7:20 6:11 87 6 6:40.6 1.00 6:41 5:51 85 7 6:46.1 1.00 6:46 5:42 84 8 5:58.6 0.65 9:10 6:25 55

 

I got the flu shortly after this workout and was out for about a week before the race.  

10K RACE - December 1, 2012

Split	Time	Distance	Avg Pace	Best Pace	Calories
Summary	40:49.8	6.15	6:39	5:01	533
1	6:28.3	1.00	6:28	5:01	85
2	6:44.7	1.00	6:45	5:44	88
3	6:19.8	1.00	6:20	5:36	86
4	6:42.3	1.00	6:42	5:25	88
5	7:05.3	1.00	7:05	6:27	87
6	6:35.2	1.00	6:35	5:44	87
7	:54.2	0.15	6:09	5:22	12