Workout for March 12th to March 18th, 2018 -- 61 Miles.

Monday. Rest.

Tuesday. GVH 6X1k Interval. Total 8 Miles

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	kCal
1.	1.00	10:08	10:08	8:52	109	121	175	182	106
2.	1.00	9:44	9:44	8:21	114	125	174	184	102
3.	0.64	4:20	6:46	6:16	134	155	194	202	61
4.	0.65	4:18	6:41	5:57	140	158	191	202	64
5.	0.65	4:18	6:38	6:23	143	159	195	204	64
6.	0.64	4:14	6:38	5:40	145	160	195	208	64
7.	0.64	4:15	6:39	6:07	149	161	196	212	65
8.	0.65	4:19	6:41	6:02	148	161	197	212	65
9.	1.00	9:18	9:18	6:40	129	160	175	198	100
10.	1.00	8:49	8:49	7:23	133	137	178	188	106
11.	0.15	1:20	8:45	8:45	132	134	179	182	15
Totals:	8.01	1:05:08	8:07	5:52	132	161	185	212	812

Wednesday. 7 Miles Easy

Thursday. 6 Miles Tempo. Total 9 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	9:58	9:58	7:28	118	126	174	182	0	0	97
2.	1.00	9:00	9:00	5:44	118	129	180	186	0	0	89
3.	1.00	7:19	7:19	5:48	138	143	192	202	0	0	95
4.	1.00	7:22	7:22	7:11	143	147	194	202	0	0	100
5.	1.00	7:32	7:32	7:22	142	145	190	204	0	5	99
6.	1.00	7:36	7:36	6:50	145	151	190	202	0	0	102
7.	1.00	7:27	7:27	5:36	148	152	193	204	5	0	103
8.	1.00	7:04	7:04	6:44	151	154	194	204	0	0	101
9.	1.00	7:33	7:33	6:55	149	155	192	202	0	0	102
10.	0.01	0:02	6:09	7:17	148	148	194	194	0	0	0
Totals:	9.01	1:10:57	7:52	5:37	138	154	189	204	3	3	888

Still no enough time for 10 Miles. May change schedules the week after.

Friday. 6 Miles Easy

Saturday. 14 Miles Easy Run

Sunday. 17 Miles Long Run. 13 Miles MP.

 

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg SPM	Max SPM	Gain (ft)	Loss (ft)	kCal
1.	1.00	9:54	9:54	8:58	177	182	5	0	137
2.	1.00	9:28	9:28	8:57	178	182	0	5	138
3.	1.00	7:48	7:48	6:29	190	204	0	5	138
4.	1.00	7:50	7:50	7:32	194	204	0	0	140
5.	1.00	7:35	7:35	7:19	195	204	5	0	141
6.	1.00	7:39	7:39	7:17	195	200	10	0	140
7.	1.00	7:41	7:41	7:29	191	200	7	0	141
8.	1.00	7:42	7:42	7:13	193	200	6	5	140
9.	1.00	7:39	7:39	6:19	192	200	5	0	141
10.	1.00	7:32	7:32	5:59	193	204	18	18	139
11.	1.00	7:31	7:31	7:14	192	202	15	19	139
12.	1.00	7:31	7:31	7:06	191	204	12	12	140
13.	1.00	7:27	7:27	7:11	194	200	0	12	139
14.	1.00	7:23	7:23	6:34	196	210	13	10	140
15.	1.00	7:24	7:24	7:10	195	202	0	0	139
16.	1.00	7:35	7:35	7:18	194	204	0	0	141
17.	1.00	7:23	7:23	6:52	195	202	5	0	138
18.	0.01	0:02	6:13	7:12	196	196	0	0	0
Totals:	17.01	2:13:10	7:49	5:59	191	210	82	72	2,371

Workout for March 5th to March 11th, 2018 -- 56 Miles.

Monday. 6 Miles Easy.

Tuesday. GVH 4X1 Miles. Total 8 Miles. Planned to run 6:45-6:50

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	7:35	119	133	174	180	5	0	118
2.	1.00	8:48	8:48	7:55	130	137	176	182	5	0	121
3.	1.00	6:51	6:51	5:47	150	160	187	202	7	5	109
4.	1.00	6:36	6:36	5:27	150	165	195	202	5	6	108
5.	1.00	6:42	6:42	5:26	153	165	193	210	6	5	110
6.	1.00	6:43	6:43	5:13	153	165	195	210	5	6	110
7.	1.00	8:16	8:16	6:28	139	164	179	206	5	5	114
8.	1.00	9:09	9:09	8:25	136	141	178	182	0	5	103
9.	0.01	0:03	9:04	8:52	136	136	180	180	0	0	0
Totals:	8.01	1:02:59	7:52	5:13	141	165	185	210	26	20	893

Seems like the workout is on target.

Wednesday. Rest

Thursday.  6 miles tempo. Total 9 Miles. Planned to run on overpass with pace around 7:20-7:25.

WORKOUT LAPS/SPLITS

Lap	Dist (mi)	Time	Avg (min/mi)	Max (min/mi)	Avg HR	Max HR	Avg SPM	Max SPM	Gain (ft)	kCal
1.	1.00	9:27	9:27	6:50	125	134	177	186	0	125
2.	1.00	9:18	9:18	5:22	125	149	170	202	0	116
3.	1.00	7:21	7:21	6:32	153	158	190	206	0	119
4.	1.00	7:21	7:21	6:49	154	158	190	200	0	120
5.	1.00	7:28	7:28	6:38	156	161	193	204	5	124
6.	1.00	7:23	7:23	6:41	156	162	194	204	0	124
7.	1.00	7:27	7:27	7:13	157	162	195	204	5	126
8.	1.00	7:14	7:14	6:52	159	161	193	200	0	124
9.	1.00	9:49	9:49	6:54	139	160	172	190	5	109
10.	0.00	0:02	8:19	10:11	124	124	172	172	0	0
Totals:	9.00	1:12:53	8:05	5:23	146	162	186	206	10	1,087

On target again. Only one workout is over 7:25.

Friday. 6 Miles Easy. 2 Miles on overpass.

Saturday. 16 Miles Long Run with 13 Miles MP.

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	9:41	9:41	5:51	125	135	177	188	0	0	130
2.	1.00	8:58	8:58	6:06	128	144	181	202	0	0	120
3.	1.00	7:26	7:26	7:05	150	154	194	202	0	0	119
4.	1.00	7:29	7:29	7:13	152	155	193	206	0	0	120
5.	1.00	7:18	7:18	6:46	154	157	195	206	0	0	120
6.	1.00	7:27	7:27	7:04	155	158	194	200	0	0	123
7.	1.00	7:27	7:27	7:18	155	157	194	200	5	0	123
8.	1.00	7:29	7:29	7:15	154	157	194	202	0	0	123
9.	1.00	7:31	7:31	7:13	154	157	194	202	0	0	123
10.	1.00	7:26	7:26	7:01	155	158	194	200	17	23	123
11.	1.00	7:33	7:33	6:01	151	156	193	210	25	16	116
12.	1.00	7:22	7:22	7:10	155	158	195	202	13	17	120
13.	1.00	7:28	7:28	7:12	156	159	191	204	6	12	123
14.	1.00	8:06	8:06	7:00	147	157	182	198	0	0	115
15.	1.00	7:25	7:25	6:39	157	164	194	202	0	0	124
16.	1.00	7:19	7:19	6:58	159	165	195	202	0	0	125
17.	0.01	0:02	6:13	7:01	163	163	194	194	0	0	0
Totals:	16.01	2:03:34	7:43	5:51	150	165	191	210	56	62	1,947

Sunday. 11 Miles Easy(Trail Run)