Saturday, October 6, 2018

Workout for Oct 8th to 14th. Total 58 Miles.

Monday. WU 1.5m 6X1m CD 1.5m. Total 10m. Pace around 7:31

Tuesday. Rest.

Wednesday. 6Mile easy.

Thursday. 9 Miles Tempo. Total 11 Miles. Pace 7:32 to 7:41.

Friday. 6Mile Easy.

Saturday. 15 Mile LSD.

Sunday. 10 Mile Easy.

Workout for Oct 1st to Oct 7th. Total 29 Miles.

Tuesday. 4 Miles Easy

Wednesday. 4 Miles Easy.

Saturday. 8 Miles.

Sunday 13.1 Miles.

Tuesday, September 25, 2018

Workout for Sep 24th to 30th. Total 46 Miles.

Tuesday. 7 Miles Easy in the morning. 5X1k in the afternoon. Also very slow

Wednesday. 4 Miles Tempo. Total 6 Miles.

Friday. 6 Miles Easy

Saturday. 15 Miles LSD

Sunday. 6 Miles

Workout for Sep 17th to 23rd. Total 16 Miles.

Friday 6 Miles Easy.

Sunday 10 Miles Easy

Wednesday, September 12, 2018

Workout for Sep 10th to 16th. Total 49 Miles.

Wednesday. 6 Miles Easy

Thursday. 8 Miles Tempo. Total 10 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0010:0210:028:141151251781845089
2.1.007:257:256:051371491872060088
3.1.007:447:446:4215015418719800100
4.1.007:517:516:5615015418820050101
5.1.007:467:466:441511561902220099
6.1.007:477:477:0015415718919800101
7.1.007:597:596:151511571862021720100
8.1.007:477:476:591521591882020798
9.1.007:457:456:271531581912020598
10.1.009:069:067:421421561791860769
11.0.010:0311:459:07138138182182000
Totals:10.011:21:208:076:051451591862222333943

Friday. 9 Miles Easy.

Saturday. 14 Miles.

Sunday. 10 Miles.

Tuesday, August 21, 2018

Workout for August 20th to 26th. Total 40 Miles.

Monday. 6 Miles Easy

Tuesday. 6X800m. Total 7 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5014:369:447:5611812917418050155
2.0.503:166:335:421461551912020047
3.0.252:209:236:251361541731800030
4.0.503:146:295:501511571952080048
5.0.252:3310:136:231351561691940030
6.0.503:176:355:241511581962160048
7.0.252:5111:266:191311581531800028
8.0.503:196:395:501491572002100048
9.0.252:5611:455:391271571522080025
10.0.503:186:375:291501591952120047
11.0.253:0612:256:211281591492060024
12.0.503:196:396:011511581962080047
13.1.2612:4910:106:321301581711900599
Totals:7.011:01:028:425:2413515917821633676

Wednesday. Rest

Thursday. 6 Miles Tempo. Total 8 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:209:208:0512013117618450103
2.1.007:417:416:3414115119020205110
3.1.007:307:307:1114815119320200112
4.1.007:307:307:1715015219420005113
5.1.007:367:367:2614915119320000112
6.1.007:357:357:01150153193200100112
7.1.007:327:327:081501541892021210110
8.1.007:297:296:5215215718820805111
9.0.010:036:487:09156156200200000
Totals:8.011:02:197:476:34144157189208232088
Friday. 6 Miles Easy.

Saturday. 13 Miles

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0011:1111:114:5810313017618207103
2.1.008:558:558:2412413618018400103
3.1.008:448:448:2413414317719050114
4.1.008:038:037:3614114817719405114
5.1.007:517:517:2914615118719850117
6.1.007:377:377:0514115718720200108
7.1.007:257:257:1414615419420000105
8.1.007:257:257:1415315819520200115
9.1.007:377:377:1615315919320050117
10.1.007:377:377:03155163194200167119
11.1.007:387:386:541451641902000092
12.1.008:168:165:191401641812105079
13.1.007:197:196:5616820219420200123
14.0.010:025:376:56186186194194001
Totals:13.011:45:468:075:2414020218621026161,410