Training by HR again! (16.7M)

Monday, December 8th
35' run @ 60-75%(3.83 miles; 9:08 avg pace; avg HR 156; avg cadence 176... Nothing hurt too badly during the run; shins were sore and right hip/ glute is still bugging me)
50' bike @ 70-80% (avg HR 156)

Tuesday, December 9th
60' bike @ 60-75% (avg HR 156)
30' elliptical @ 60-80% (avg HR 139)
Weights
*Left shin is KILLING me today. Could be the weather though?*

Wednesday, December 10th
90' bike @ 70-80% (avg HR 155, which includes 5' w/u and 5' c/d. HR was above 160 most of the ride)

Thursday, December 11th
20' run @ 60-75% (2.66 miles; 9:24 avg pace; avg HR 154; avg cadence 173... left shin is better today than yesterday, but still sore, as is the outside of my right hip)
40' bike @ 70-80%
40' elliptical @ 70-80%
Weights
CES appointment
***I learned today that I have been doing a few things wrong with this HR training. 1) My max HR is higher than what I predicted, so my runs should range between 141 and 162, whereas I've been trying slowing down every time it got up to 157. Going forward, I'll wait to slow down until it gets up to 162. 2) Since my runs are going to be so easy, I should be doing 6 to 8 x 10-15 second fast but easy strides after all easy runs to balance out the effect it has on my biomechanics. 3) I should be letting my effort go up to 80% twice a week by doing 50-100m surges. This means my HR can go up to 168 on those days. I should also be doing 2 sets of 20m drills on these days.There's a lot more, but those are the most important things for now! :) Taking notes from Roy T. Benson's book "Coach Benson's Secret Workouts: Coachly wisdom for runners about effort-based training".

Friday, December 12th
Rest day

Saturday, December 13th
20' run @ 70-80% effort (1M warm up with avg HR 156, pace 9:25; 1.8M steady with avg HR 166, cadence 173, avg pace 8:42)
25' shakeout run @ 60-75% effort (3M, avg pace 8:25, avg HR 161, cadence 175)

Sunday, December 14th
40' run @ 70-80% effort (4.4M, 9:05 pace, avg HR 160, cadence 175)
60' elliptical @ 70% HR (avg HR 154)

Down week (16M)

Monday, December 1st
60' elliptical before work (avg HR 155) 
60' easy bike after work (avg HR 125)
Felt beyond exhausted all day... took multiple horizontal breaks!

Tuesday, December 2nd
4M run before work (last 2 miles in 15:17, didn't get a time for the first 2 miles... pressed the wrong button on my watch; shins hurt to start but got better during the run)
60' elliptical during lunch (avg HR 162)

Wednesday, December 3rd
60' bike during lunch (avg HR 140. shins hurt too bad to run this morning)

Thursday, December 4th
4M run before work (I think we averaged about 7:15 pace on the first 3M of the run... It was more like tempo effort for me, so I backed off the pace after Jake's girls stopped. Shins hurt, but not nearly as bad as yesterday)
40' elliptical during lunch (avg HR 149) + 20' strength work

Friday, December 5th
Rest day

Saturday, December 6th
4M run in the morning (DBU trail; right hip and right ankle hurt really bad?!?!; avg HR 159, cadence 173. Trying to keep my HR under 160 for most runs for the next month or two.)
60' bike in the evening

Sunday, December 7th
4M run in the morning
30' bike in the morning
60' elliptical at noon