Thursday, July 7, 2016

Workout for July 4th to July 10th -- Total 56 Miles

Monday. 10 Miles Easy.
LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:348:347:3314015317818417379116
2.1.008:228:228:04146152170186124147118
3.1.008:228:227:29149153178190153133120
4.1.008:328:328:03152156176196147144125
5.1.008:278:278:1115315818019093131124
6.1.008:308:307:22154157180194123115125
7.1.008:238:236:49156159182198139119125
8.1.008:188:187:16156161184198144142124
9.1.008:108:107:30157160184200131125123
10.1.008:038:036:20159164186200134157123
11.0.010:028:247:29163165186186000
Totals:10.011:23:478:226:201521651792001,3391,2761,223

Tuesday. 6X1 Mile w/ 0.25 Recovery. Total 10 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5014:399:467:41124148174192252184169
2.1.007:377:376:29147153188206102141108
3.0.252:3110:067:17135153162190335431
4.1.007:387:386:40152156186204185192111
5.0.253:1913:197:24126157148196311629
6.1.007:377:376:47151156190204142131110
7.0.253:0312:157:36132153160192275929
8.1.007:337:335:55151157190208148130108
9.0.253:0412:186:46134158168208192726
10.1.007:297:296:0615315919420896107107
11.0.253:0512:217:2113515616420455126
12.1.007:347:346:30154159188222144129110
13.1.5016:2510:577:12134159168200203188115
Totals:10.251:31:428:565:551401591782221,3751,3911,079
Wednesday. Rest
Thursday. 8 mile tempo. Total 10 Miles.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:478:477:111351401781949073118
2.1.007:537:535:521491551742028998116
3.1.007:507:506:2815115618820014793117
4.1.007:537:535:51154157186202201167119
5.1.007:397:396:5815715918820295129118
6.1.007:397:396:15157159188200186214119
7.1.007:437:437:04158161190200176163121
8.1.007:447:447:01158162188200106137121
9.1.007:357:357:1515916218620010697119
10.1.009:289:287:10146161178196142183117
11.0.252:179:138:08143147178184613625
Totals:10.251:22:348:035:511511621832021,3851,3781,210

Friday. Rest

Saturday. 9 Miles Easy. Biking for 11 Miles

Sunday. 17 Miles Long Run.

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