Eric Fang's Running Blogs: Workout for the week of Feb 13th to Feb 19th. Total 36 Miles.

Monday. 6 Miles Easy

Tuesday Fartlek 2X(4mins, 3mins, 2min, 1min). Total 7 Miles

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:51	9:51	8:58	112	122	172	182	0	0	98
2.	0.69	6:22	9:15	7:21	120	151	176	190	7	11	68
3.	0.58	4:02	6:58	5:32	146	152	176	200	0	0	59
4.	0.22	1:59	9:10	7:01	138	151	178	196	0	0	27
5.	0.45	3:02	6:45	5:54	149	162	188	212	0	0	45
6.	0.19	1:57	10:15	8:21	140	162	152	182	0	0	27
7.	0.32	2:04	6:31	6:07	153	169	200	212	0	0	31
8.	0.21	2:00	9:30	6:32	146	169	160	200	0	0	29
9.	0.15	1:05	7:12	6:23	147	152	184	208	0	0	15
10.	0.21	1:58	9:24	7:03	140	153	164	188	0	0	27
11.	0.60	4:01	6:45	6:21	177	208	192	214	0	0	69
12.	0.19	2:01	10:53	6:50	139	152	152	182	0	0	26
13.	0.45	3:01	6:39	4:59	155	164	196	210	0	0	46
14.	0.17	2:04	12:04	6:25	143	160	132	210	0	0	28
15.	0.30	2:01	6:45	6:16	149	159	196	206	0	0	28
16.	0.19	2:01	10:32	6:28	142	152	164	196	0	0	27
17.	0.17	1:01	6:06	5:19	151	158	208	216	0	0	15
18.	1.00	9:00	9:00	5:57	134	157	176	214	6	7	98
19.	0.52	5:18	10:09	9:02	124	135	172	184	5	0	30
Totals:	7.61	1:04:58	8:32	4:59	136	208	175	216	13	16	793

Wednesday. Rest

Thursday. Speed Work + Tempo 8 Miles. Total 23 Miles

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	kCal
1.	1.00	9:08	9:08	7:21	130	136	178	192	0	120
2.	0.85	7:55	9:18	8:50	131	139	176	182	5	101
3.	1.00	7:33	7:33	6:31	149	155	188	208	0	113
4.	1.00	7:32	7:32	6:09	154	159	190	204	0	116
5.	1.00	7:22	7:22	6:46	158	161	194	202	0	118
6.	1.00	7:36	7:36	6:42	158	160	190	208	0	121
7.	1.00	7:38	7:38	6:59	158	162	192	202	0	122
8.	0.15	1:09	7:31	6:38	160	162	158	200	0	18
Totals:	7.00	55:56	7:59	6:09	147	162	185	208	3	829

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	8:46	8:46	7:46	132	144	176	190	5	0	117
2.	1.00	7:56	7:56	7:37	146	151	184	198	0	0	118
3.	1.00	7:51	7:51	6:52	147	153	186	200	5	0	115
4.	1.00	7:47	7:47	6:31	156	159	188	200	0	0	123
5.	1.00	7:28	7:28	6:00	158	162	192	202	0	0	121
6.	1.00	7:56	7:56	7:04	146	162	184	202	0	0	111
7.	1.00	7:44	7:44	5:46	148	156	184	200	0	0	107
8.	1.00	7:52	7:52	7:35	155	157	186	202	0	0	123
9.	1.00	7:45	7:45	6:19	153	158	190	204	0	0	115
10.	1.00	7:59	7:59	7:31	156	159	184	198	5	0	125
11.	1.00	7:59	7:59	7:22	156	159	186	202	0	0	124
12.	1.00	8:13	8:13	7:46	154	158	186	200	0	5	125
13.	1.00	8:19	8:19	7:59	156	159	182	198	13	10	128
14.	1.00	9:00	9:00	7:43	146	154	178	196	13	15	108
15.	1.00	10:21	10:21	8:21	138	147	172	186	6	12	74
16.	1.00	9:38	9:38	8:04	139	143	178	184	0	5	64
17.	0.00	0:02	7:37	10:09	135	135	180	180	0	0	0
Totals:	16.00	2:12:44	8:17	5:46	148	162	183	204	36	36	1,798

Friday/Saturday/Sunday. Rest

Eric Fang's Running Blogs