Workout for Oct 9th to Oct 15th, 2017 -- Total 45 Miles.

Wednesday. 6 Mile LT

WORKOUT LAPS/SPLITS

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	9:48	9:48	7:39	120	130	180	194	5	0	114
2.	1.00	7:36	7:36	5:57	139	151	193	208	0	0	105
3.	1.00	7:31	7:31	7:15	152	155	194	204	5	5	111
4.	1.00	7:25	7:25	7:15	155	158	194	202	0	0	113
5.	1.00	7:26	7:26	5:34	156	159	195	202	5	0	114
6.	1.00	7:15	7:15	6:58	158	162	194	204	0	5	112
7.	1.00	7:22	7:22	6:25	159	161	193	206	5	5	115
8.	1.00	9:55	9:55	6:16	140	161	176	192	0	5	109
9.	0.01	0:02	8:30	9:25	129	129	178	178	0	0	0
Totals:	8.01	1:04:24	8:02	5:34	147	161	190	208	13	13	893

Thursday. 8 Miles Easy

Friday. 10 Miles Tempo. Total 12 Miles.

WORKOUT LAPS/SPLITS

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	9:21	9:21	1:25	124	179	178	188	0	5	111
2.	1.00	7:41	7:41	7:28	141	149	195	202	0	0	111
3.	1.00	7:32	7:32	7:17	148	151	196	206	0	0	114
4.	1.00	7:31	7:31	7:21	151	154	195	206	10	0	116
5.	1.00	7:32	7:32	7:19	153	157	196	202	5	8	118
6.	1.00	7:30	7:30	7:13	152	156	195	206	5	6	116
7.	1.00	7:29	7:29	6:57	154	157	194	204	12	17	117
8.	1.00	7:31	7:31	7:16	154	157	194	204	0	0	118
9.	1.00	7:30	7:30	7:18	153	156	196	206	12	20	116
10.	1.00	7:28	7:28	7:15	154	156	196	204	0	0	116
11.	1.00	7:31	7:31	7:21	155	157	196	206	0	0	117
12.	1.00	7:29	7:29	7:11	155	160	194	208	0	0	116
13.	0.01	0:03	6:20	7:16	159	159	208	208	0	0	1
Totals:	12.01	1:32:14	7:40	1:25	149	179	193	208	36	49	1,387

Saturday. 17 Miles LSD.

 

WORKOUT LAPS/SPLITS

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	10:13	10:13	4:44	91	109	175	184	0	0	65
2.	1.00	9:41	9:41	8:52	128	191	176	184	5	0	115
3.	1.00	8:39	8:39	7:59	156	190	179	188	0	0	141
4.	1.00	8:20	8:20	7:59	144	154	181	192	0	8	123
5.	1.00	8:38	8:38	8:00	144	153	182	196	5	0	128
6.	1.00	8:00	8:00	7:41	147	151	185	198	0	0	120
7.	1.00	8:03	8:03	7:05	135	156	185	202	0	0	100
8.	1.00	8:30	8:30	7:36	137	151	182	198	0	0	105
9.	1.00	8:17	8:17	6:15	145	155	182	200	0	0	118
10.	1.00	8:05	8:05	7:55	142	147	188	196	0	0	107
11.	1.00	8:11	8:11	6:38	138	145	177	198	0	0	95
12.	1.00	8:24	8:24	7:06	144	151	181	192	0	0	113
13.	1.00	8:05	8:05	6:48	139	155	182	198	5	0	100
14.	1.00	7:48	7:48	7:37	148	156	191	196	0	0	112
15.	1.00	7:43	7:43	7:04	151	168	191	202	0	5	115
16.	1.00	8:29	8:29	7:00	143	156	185	198	0	5	105
17.	1.00	8:04	8:04	6:58	150	167	190	202	0	0	113
18.	0.01	0:03	7:39	7:59	154	154	186	186	0	0	1
Totals:	17.01	2:23:22	8:25	4:44	139	191	183	202	10	13	1,876

Sunday. Walked for 10 miles..