Workout for weeks of April 6th to April 12th. Total 55 Miles

Monday. 6 Miles Easy

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	9:47	9:47	8:17	121	135	177	182	0	161	111
2.	1.00	9:16	9:16	8:42	134	140	180	184	6	0	118
3.	1.00	9:17	9:17	8:44	131	140	180	188	0	16	106
4.	1.00	9:07	9:07	8:52	134	140	181	184	0	5	106
5.	1.00	9:18	9:18	8:53	132	137	181	184	0	5	97
6.	1.00	8:54	8:54	8:37	134	140	181	186	5	10	95
7.	0.09	0:46	8:21	8:30	135	138	182	184	0	0	7
Totals:	6.09	56:27	9:15	8:17	131	140	180	188	7	194	640

Tuesday. 6X800m Speed Workout. Total 8 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	10:50	10:50	8:44	116	126	171	182	10	5	109
2.	0.50	5:56	11:53	10:18	117	125	173	178	5	0	58
3.	0.50	3:43	7:27	6:48	143	150	194	208	0	0	52
4.	0.25	2:33	10:15	7:15	134	151	171	198	12	6	31
5.	0.50	3:32	7:04	5:54	152	159	199	212	5	13	52
6.	0.25	2:32	10:09	5:31	136	158	167	206	11	0	30
7.	0.50	3:27	6:54	6:14	155	163	203	210	10	5	52
8.	0.25	3:07	12:31	6:47	136	164	145	208	0	7	32
9.	0.50	3:27	6:54	6:09	154	162	201	212	5	0	51
10.	0.25	4:15	17:00	6:49	120	163	127	202	0	10	29
11.	0.50	3:21	6:43	5:17	152	161	202	216	13	14	49
12.	0.25	4:21	17:26	6:08	122	163	124	214	0	5	31
13.	0.50	3:23	6:47	6:03	153	163	203	208	10	0	49
14.	1.00	10:03	10:03	6:41	137	163	171	198	7	18	106
15.	0.50	4:27	8:54	8:14	138	143	181	184	0	5	48
16.	0.84	7:39	9:09	7:53	136	144	179	188	16	13	74
Totals:	8.09	1:16:43	9:29	5:21	136	164	176	216	92	89	853

Wednesday. 6 Miles Easy.

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	11:35	11:35	9:27	113	125	171	174	129	0	118
2.	1.00	11:30	11:30	10:13	118	128	171	182	10	0	114
3.	1.00	11:17	11:17	10:11	121	127	171	176	0	10	113
4.	1.00	10:49	10:49	10:13	122	131	172	176	0	5	108
5.	1.00	10:50	10:50	9:44	121	129	173	184	5	0	102
6.	1.00	10:40	10:40	9:07	119	130	169	182	7	0	92
7.	0.01	0:05	7:48	8:58	131	131	184	184	0	0	1
Totals:	6.01	1:06:50	11:07	8:58	119	131	171	184	148	13	648

Thursday. 7 Miles Tempo. Total 10 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	10:42	10:42	9:19	114	129	173	180	6	89	113
2.	1.00	10:04	10:04	8:57	123	132	175	184	5	10	111
3.	1.00	7:52	7:52	6:19	137	149	188	202	22	14	107
4.	1.00	7:48	7:48	7:28	147	150	189	192	6	5	114
5.	1.00	7:46	7:46	7:06	147	152	189	196	17	7	112
6.	1.00	7:47	7:47	6:59	149	153	190	196	16	27	113
7.	1.00	7:44	7:44	7:26	148	153	189	196	6	5	110
8.	1.00	7:46	7:46	7:17	149	152	189	200	18	28	110
9.	1.00	7:58	7:58	6:51	148	153	190	200	12	19	109
10.	1.00	8:36	8:36	7:28	143	152	185	200	12	18	88
11.	0.01	0:04	8:20	7:43	151	152	198	198	0	0	1
Totals:	10.01	1:24:14	8:24	6:19	140	153	186	202	98	210	1,088

Friday. 7 Miles Easy

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	11:13	11:13	9:36	112	125	171	182	16	16	111
2.	1.00	10:44	10:44	9:29	117	125	173	180	5	0	108
3.	1.00	10:03	10:03	9:36	123	130	175	180	0	11	105
4.	1.00	9:51	9:51	9:16	126	134	176	184	0	0	104
5.	1.00	9:39	9:39	8:25	128	137	179	184	0	0	101
6.	1.00	9:02	9:02	8:21	133	140	180	184	7	5	101
7.	1.00	8:07	8:07	6:52	142	150	186	194	7	0	108
8.	0.09	0:38	7:08	6:42	149	150	194	196	0	0	9
Totals:	7.09	1:09:22	9:47	6:50	126	150	177	196	30	30	747

Saturday. 12 Miles Easy

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	10:57	10:57	8:44	118	129	173	178	32	11	117
2.	1.00	9:45	9:45	7:25	124	137	178	194	5	5	109
3.	1.00	8:56	8:56	8:18	135	140	182	192	0	10	113
4.	1.00	9:19	9:19	8:45	135	141	181	186	5	0	112
5.	1.00	9:25	9:25	8:39	132	137	180	186	12	16	100
6.	1.00	9:03	9:03	8:17	135	140	182	190	0	0	100
7.	1.00	8:45	8:45	7:57	136	141	183	190	0	0	96
8.	1.00	8:51	8:51	7:19	129	140	184	194	5	0	82
9.	1.00	9:28	9:28	8:49	130	138	181	188	0	0	85
10.	1.00	9:24	9:24	8:27	130	137	181	190	16	10	82
11.	1.00	9:25	9:25	8:41	130	135	181	188	0	5	80
12.	1.00	8:52	8:52	7:28	136	146	183	192	5	0	91
13.	0.01	0:03	7:19	7:30	146	146	192	192	0	0	0
Totals:	12.01	1:52:20	9:21	7:29	131	146	181	194	69	52	1,167

Sunday. 6 Miles Easy