Tuesday, February 28, 2017

Workout for the week of Feb 27th to March 5th. Total 54 Miles.

Monday. Rest.

Tuesday. Tempo 6 Miles. Total 11 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0010:1110:118:521141271721848572106
2.1.0010:0310:038:11117127172186140108102
3.0.846:488:057:12135145174204587392
4.0.765:056:445:44152160198212755575
5.1.007:477:476:56149158176200125167116
6.0.251:547:347:12150152190202181428
7.0.755:267:187:05154156192206535283
8.1.007:207:206:321541561942029896113
9.0.261:557:177:17154155194202141629
10.1.007:247:246:52154158194210121100114
11.1.007:297:296:471531571922088181114
12.1.009:269:266:59138157176206759787
13.1.0010:5510:558:0512513117218012710839
14.0.141:2710:198:331271301741769256
Totals:11.001:33:158:285:441381601812121,0531,0431,104
Thursday. 7 Miles in the Morning. 12 Miles in the afternoon.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:279:278:14121143178190148102113
2.0.716:399:268:55121126176186697977
3.1.007:347:346:021361431902127270103
4.1.007:437:436:281421451862067077113
5.1.007:417:416:0814314819020610891112
6.1.007:507:506:271431471902108686113
7.1.007:427:426:4914314719421089109111
8.0.503:447:297:00146148194204636155
Totals:7.2158:258:066:02136148186212699666797


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:189:184:23121130176184156153114
2.1.008:228:227:03132145182202134105115
3.1.007:307:307:041471501942029198116
4.1.007:407:406:25149153194202163132120
5.1.007:307:305:321491541922087767116
6.1.007:327:327:211531551922028697121
7.1.007:547:545:38151155190202124110125
8.1.007:557:556:4314915119020277103122
9.1.007:517:516:511481511922047270119
10.1.008:038:036:351461491902009687113
11.1.0010:3510:357:25128148172200897553
12.1.0010:3610:368:181231281761829511935
13.1.0011:0111:019:1812012617418211612534
14.0.010:038:2710:05125125178178000
Totals:13.011:51:568:364:231381551842081,3581,3291,303
Friday. 4 Miles Easy.

Saturday.  20 Miles with 8 Miles on the Overpass.

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:289:288:411261361741946372125
2.1.009:039:037:3713313817418611676126
3.1.008:598:597:25132144174198140202115
4.1.0010:1010:109:27126131176186119111113
5.1.008:088:086:2214415118620212797122
6.1.008:008:005:52149156190202127123125
7.1.008:138:136:26148156184206124211126
8.1.007:547:546:54147156190202159148117
9.1.008:318:317:36146151190202150117126
10.1.008:288:287:51145152188200145110120
11.1.008:328:327:1614314918820091131111
12.1.008:438:437:53142145186202109117111
13.1.008:458:457:0113614418420412211583
14.1.008:428:428:1114014918420013514795
15.1.008:508:507:0014115018420011710095
16.1.008:438:437:521421501821989684101
17.1.008:258:257:2814214918620012515299
18.1.008:198:197:571461511882028774114
19.1.008:248:247:551491531822008590124
20.1.008:278:276:161481571842146898117
21.0.000:016:436:55157157196196000
Totals:20.002:52:558:385:521401571832142,2772,3462,265