Thursday, July 12, 2018

Workout for July 9th to 15th. Total 34 miles.

Thursday. 9 Miles.

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:208:207:2613214218719600114
2.1.008:328:327:2314314719020000126
3.1.008:038:037:4814514918719850118
4.1.007:547:547:24149154191200178120
5.1.007:517:517:2915115519019855121
6.1.008:068:067:02150154185198149122
7.1.007:517:517:001531571892001724120
8.1.007:487:485:5615616018720475122
9.1.007:467:465:5515716318820206121
10.0.010:026:396:22163163200200000
Totals:9.011:12:178:015:5614816318820459461,084

Friday. 9 Miles.


Sunday 16 Months.

Tuesday, June 5, 2018

Workout for June 4th to 10th. Total 45 miles.

Tuesday. 6X3 minutes fartlek. with 2 mins jogging. Total 7 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMkCal
1.1.5014:099:267:43122130178184154
2.0.433:006:575:2714115119220041
3.0.212:009:326:4313815117018427
4.0.433:006:586:1014815319320844
5.0.222:008:586:5414115418121427
6.0.443:006:475:1815215719421045
7.0.192:0010:266:3913915716519824
8.0.433:006:556:4115015618620443
9.0.202:009:477:0613715417618023
10.0.443:006:496:2814915519520443
11.0.172:0011:366:4013415515018220
12.0.423:007:056:3115015519520043
13.0.212:009:196:3914115516918625
14.1.5013:208:538:07138143179184151
Totals:6.8157:298:265:18138157182214710
Wednesday. 3 Miles Esay

Thursday. 4 miles tempo. Total 7 Miles.
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:298:297:1012714318319400108
2.1.008:078:077:1413814818419850112
3.1.007:197:197:0915115719420400111
4.1.007:157:156:5115715919320005114
5.1.007:227:227:01157160193200100115
6.1.007:267:266:4715816119420800116
7.0.686:279:267:041461611782040084
Totals:6.6852:287:516:47147161189208133760
Friday. 8 Miles Easy

Saturday. 8 Miles Easy

Sunday. 12 Miles LSD

Friday, April 27, 2018

Workout for May21th to May 27th, 2018 -- 30 Miles.

Monday. 4 Miles Easy. Done.

Sunday. Race 26.2 Miles

 

WORKOUT LAPS/SPLITS


LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:048:046:42132155181192210114
2.1.008:098:097:55149153179196790126
3.1.008:238:236:181531591821988830132
4.1.007:317:317:18153157180196583118
5.1.007:497:497:02153156180200055121
6.1.007:597:597:01152158184196021122
7.1.008:008:007:171551591901984123125
8.1.007:597:597:31155158185196019122
9.1.007:547:547:291541591891981638120
10.1.007:497:497:15154159184194097113
11.1.008:088:087:251561611841964224121
12.1.008:078:077:46155158181194540116
13.1.007:467:467:2215315718219461254104
14.1.008:198:197:231541571861923151113
15.1.008:338:338:07155161184192137130120
16.1.008:208:208:0015415818519441128109
17.1.008:448:446:251541571811903171114
18.1.008:478:477:3715515918319265105117
19.1.009:009:007:47154157184192534114
20.1.009:009:008:361551611841941844118
21.1.009:079:077:57155161182190052113
22.1.009:219:218:10153157180190048105
23.1.009:169:168:52153158182188022101
24.1.009:419:418:44155158180190335118
25.1.009:169:168:211561591831922977118
26.1.009:349:348:441561591811861716119
27.0.141:047:348:041631661872000616
Totals:26.143:41:548:296:191531661832007351,4303,049