Workout for Oct 22nd to 28th. Total 57 Miles.

Monday. 7 Miles Easy.

Tuesday. 9 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	9:43	9:43	8:15	125	138	177	186	34	67	113
2.	1.00	7:41	7:41	7:16	143	149	187	192	7	6	107
3.	1.00	7:46	7:46	6:51	148	152	190	196	35	37	112
4.	1.00	7:50	7:50	6:57	149	153	191	196	31	30	113
5.	1.00	7:49	7:49	7:29	149	153	192	198	7	0	111
6.	1.00	7:55	7:55	7:25	150	154	190	198	10	14	113
7.	0.29	2:17	8:02	6:59	150	155	188	196	0	5	32
8.	0.72	5:34	7:48	7:08	151	155	193	200	31	34	79
9.	1.00	7:56	7:56	6:57	151	156	192	200	36	33	112
10.	1.00	7:56	7:56	7:15	149	153	190	198	12	5	107
11.	1.00	7:59	7:59	6:56	149	155	190	200	38	47	103
12.	0.01	0:02	5:33	10:43	151	151	92	92	0	0	0
Totals:	10.01	1:20:35	8:03	6:51	146	156	189	200	230	266	1,102

Wednesday. 6 Miles Workout. Not a bad one.

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	11:20	11:20	9:44	110	122	173	180	0	0	107
2.	1.00	7:24	7:24	5:31	134	145	196	208	59	55	95
3.	1.00	7:34	7:34	7:12	143	149	193	198	24	30	106
4.	1.00	7:34	7:34	7:16	146	151	193	198	33	45	107
5.	1.00	7:31	7:31	6:50	147	153	190	202	41	40	106
6.	1.00	7:20	7:20	6:44	150	156	194	206	43	33	106
7.	0.07	0:39	9:40	6:48	151	154	176	180	0	0	8
Totals:	6.07	49:25	8:08	5:31	138	156	189	208	197	197	635

Friday. 10 Miles Easy.

Saturday. 6 Miles Easy

Sunday 18 Miles LSD

Workout for Oct 15th to 21st. Total 42 Miles.

Tuesday. 6 Miles Easy in the Morning. Speed workout in the afternoon. Total 13 Miles

Wednesday. 5 Miles Tempo. Total 6 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	10:26	10:26	6:25	111	121	177	186	99
2.	1.00	7:51	7:51	6:00	128	141	192	204	102
3.	1.00	7:54	7:54	6:35	139	144	192	200	108
4.	1.00	8:01	8:01	7:26	140	144	190	200	109
5.	1.00	7:34	7:34	7:06	146	150	194	202	109
6.	1.00	7:13	7:13	5:57	147	156	193	202	105
7.	0.01	0:03	8:03	6:47	152	153	196	196	0
Totals:	6.01	49:05	8:10	6:26	134	156	189	204	632

Friday. 7 Miles Easy Run

Sunday. 13 Miles Easy

Workout for Oct 8th to 14th. Total 46 Miles.

Monday. 6 Miles Easy

Tuesday. Rest.

Wednesday. 6Mile easy.

Thursday. 8 Miles Easy

Friday. 8Mile Easy.

Saturday. Hiked for 6 Miles

Sunday. 18 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	9:57	9:57	8:04	119	129	175	182	0	0	110
2.	1.00	9:43	9:43	6:39	129	137	175	180	0	0	117
3.	0.62	5:43	9:09	8:42	134	141	176	186	0	0	73
4.	1.00	7:47	7:47	6:31	143	151	191	202	0	5	112
5.	1.00	7:54	7:54	7:39	148	151	194	202	0	0	116
6.	1.00	7:53	7:53	7:31	150	153	193	200	5	0	117
7.	1.00	8:06	8:06	6:22	149	153	189	200	10	0	117
8.	1.00	7:55	7:55	6:39	145	152	188	200	13	0	107
9.	1.00	8:05	8:05	6:46	149	156	189	202	6	12	113
10.	1.00	8:10	8:10	7:06	150	156	187	200	31	31	117
11.	1.00	8:21	8:21	6:13	152	157	184	198	7	12	120
12.	1.00	8:36	8:36	7:42	149	153	183	192	33	31	109
13.	1.00	8:51	8:51	7:47	149	154	179	196	17	16	105
14.	1.00	8:22	8:22	7:35	151	157	184	198	6	14	107
15.	1.00	8:41	8:41	7:42	142	157	181	196	8	13	81
16.	1.00	8:42	8:42	7:41	146	152	181	194	0	5	82
17.	1.00	8:47	8:47	8:14	150	155	181	190	0	0	103
18.	1.00	9:44	9:44	7:11	144	151	172	196	5	0	78
19.	0.38	3:19	8:46	7:57	148	155	182	194	0	0	31
Totals:	18.00	2:34:43	8:35	6:33	144	157	183	202	125	121	1,915

Workout for Oct 1st to Oct 7th. Total 29 Miles.

Tuesday. 4 Miles Easy

Wednesday. 4 Miles Easy.

Saturday. 8 Miles.

Sunday 13.1 Miles.