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4X400m, plus 3 Mile Tempo. Ready for the weekend, Half Marathon Race
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.
|
0.26
|
1:38
|
6:22
|
5:20
|
120
|
146
|
204
|
216
|
0
|
0
|
20
|
|
2.
|
0.26
|
1:39
|
6:16
|
5:20
|
124
|
146
|
192
|
212
|
0
|
0
|
22
|
|
3.
|
0.26
|
1:38
|
6:24
|
5:31
|
135
|
150
|
201
|
220
|
17
|
18
|
23
|
|
4.
|
0.24
|
1:30
|
6:20
|
5:24
|
129
|
150
|
198
|
210
|
7
|
5
|
20
|
|
5.
|
1.00
|
6:46
|
6:46
|
5:48
|
139
|
151
|
201
|
214
|
47
|
51
|
102
|
|
6.
|
1.00
|
6:50
|
6:50
|
6:04
|
150
|
155
|
198
|
210
|
33
|
28
|
110
|
|
7.
|
1.00
|
6:45
|
6:45
|
6:14
|
152
|
154
|
198
|
210
|
20
|
25
|
110
|
|
8.
|
0.11
|
0:41
|
6:24
|
6:20
|
154
|
156
|
202
|
204
|
8
|
9
|
11
|
|
Totals:
|
4.12
|
27:31
|
6:40
|
5:20
|
141
|
156
|
199
|
220
|
128
|
125
|
418 |
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