Sunday, November 4, 2018

Workout for Nov 5th to Nov 11th. Total 55 Miles.

Tuesday. 15 Miles(6 Miles Tempo AM. Workout PM).
9 Miles in the morning with average pace of 8:30. Speed workout in the PM. Still slow.

Thursday. 15 Miles.
5 Miles Tempo AM

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.009:229:228:21123133182192118110
2.1.008:258:257:111251411841964045100
3.1.007:337:336:1414114619320405108
4.1.007:377:377:161441491901961616110
5.1.007:477:477:12147151190198512114
6.1.007:527:527:021471501921983334113
7.1.007:447:447:061491551942061416113
8.0.010:047:067:30154154198198001
Totals:7.0156:288:036:14139154189206115125769

Another 7 Miles Tempo.


WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:238:237:141331481861941025114
2.1.007:557:557:30147152189196100121
3.1.008:028:027:331491541871942830123
4.1.007:437:437:16153157190196248120
5.1.007:437:436:53155157190202610121
6.1.007:457:457:181541571891963544120
7.1.007:547:547:281521551891961616120
8.1.007:537:537:16153156192202816118
9.0.010:027:337:56156156196196000
Totals:8.011:03:257:556:53149157189202125144957

Friday. 4 Miles Easy.

Saturday. 21 Miles LSD

 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.0011:1311:135:141091231751821110111
2.1.009:189:188:051251341801881916106
3.1.008:468:468:241321411821901011109
4.1.008:178:177:2814214918819655116
5.1.008:208:207:3913914618719850110
6.1.008:338:337:2814014718519800108
7.1.008:068:065:0413515318721265101
8.1.007:217:216:4814915419520260111
9.1.007:247:246:5715115419420050113
10.1.007:247:247:1115115519420005113
11.1.007:227:227:00153156193200528113
12.1.008:538:537:15123154182198232089
13.1.008:058:057:051381501871962216106
14.1.007:357:356:431491531901941623115
15.1.007:207:206:47153156192196010114
16.1.007:347:347:12153158190196010116
17.1.007:457:457:3015215519019665118
18.1.007:347:347:0615415819320250116
19.1.007:597:596:42142159187200395106
20.1.008:188:187:251391461841941634106
21.1.009:219:217:5913214417819412694
22.0.010:027:208:14141141180180000
Totals:21.012:52:428:135:041401591872121871902,291

Sunday. Rest


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