Wednesday, July 27, 2016

Workout for July 25th to July 31st -- Total 40 Miles

Wednesday. 6 Miles Easy
Thursday. Rest
Friday. 5 Miles Easy
Saturday. 3 Miles Easy
Sunday. Race Day. 26.2 Miles.
Finished time 3:42:34. Not that bad, though it is my slowest marathon.

Tuesday, July 19, 2016

Workout for July 18th to July 25th -- Total 25 Miles

Monday. Rest
Tuesday 3X2M. Total 10 Miles

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5013:519:147:52126139178196182185168
2.2.0015:077:336:25149157190210203203221
3.0.505:1310:267:08136158176208416264
4.2.0014:467:236:14154159192208215206222
5.0.505:0410:096:58139159166184456359
6.2.0014:437:216:35156161192208223215225
7.1.5014:179:317:14141159180198158175151
8.0.000:0123:4700000
Totals:10.001:23:068:186:141441611842101,0561,0961,110
Wednesday. Rest
Thursday. 10 Mile Tempo. Total 12 Miles

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:209:208:03130138178184167148122
2.1.007:477:476:2114615119020085113113
3.1.007:487:487:01149152188198159152116
4.1.007:477:476:53149154188200169136116
5.1.007:457:457:22152155190202106137117
6.1.007:477:476:42151155188198134140116
7.1.008:028:026:19151156188200102119120
8.1.007:457:456:26151156186200117100115
9.1.007:427:427:0115215619020085119115
10.1.007:457:457:051511551882029396113
11.1.007:387:386:07154158190202130127114
12.1.0010:4310:437:1413515716819212311569
13.0.010:026:499:09138138176176000
Totals:12.011:37:568:096:071461581852021,4501,4861,346
Friday. Rest
Saturday. Rest
Sunday. 3 Miles Easy.

Thursday, July 7, 2016

Workout for July 11th to July 17th -- Total 50 Miles

Monday. Easy 5 Miles.
Tuesday. 4X1.5 Miles. Total 10.5 Miles
LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5014:329:418:30176192211190199
2.1.5011:267:376:10190206289222203
3.0.504:569:526:291801987315265
4.1.5011:177:316:46192204217206202
5.0.505:2610:537:18168202428763
6.1.5011:077:246:20192206185173199
7.0.505:3311:066:09166200563862
8.1.5011:117:277:00190202169175198
9.0.506:0012:017:02164196527665
10.1.0110:059:598:44176184186152135
Totals:10.511:31:378:436:091812061,4671,4571,391
Wednesday. Rest
Thursday. 9 Miles Tempo. Total 11 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:478:475:57130143174196154123112
2.1.007:397:396:14150153188202102117113
3.1.007:427:427:1215215619220214492115
4.1.007:417:417:03154159188202150209117
5.1.007:377:377:19156162188202117146117
6.1.007:407:407:11158163188208160192120
7.1.007:457:457:17157167188208194200119
8.1.007:347:347:0016016619220281109120
9.1.007:467:467:11159167190204119116122
10.1.007:427:426:44162168188206131111124
11.1.0010:0210:025:47148165174208157149131
12.0.000:015:238:37152152124124000
Totals:11.001:28:007:595:471521681852081,4931,5491,310
Friday. Rest
Saturday. 13 Miles
Sunday. 10 Miles