Start Training Again. Workout from July 1st to July 7th, 2019. Total 44 Miles.

I ran 36 miles last week, since I did not run Friday and Saturday, it was not too bad with the miles.
Here is the plan for this week.

Monday. 12X400m in the morning. 1.5 Miles Warm up and Cool Down. 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	9:46	9:46	8:37	116	128	181	186	6	10	105
2.	0.50	4:33	9:02	8:37	128	135	182	186	0	0	53
3.	0.26	1:39	6:22	5:13	116	149	217	224	0	0	18
4.	0.25	2:21	9:16	6:42	138	149	183	212	7	5	30
5.	0.26	1:38	6:18	5:52	144	153	208	222	9	0	22
6.	0.26	2:29	9:37	5:52	139	155	179	184	10	5	32
7.	0.26	1:37	6:20	5:53	144	157	207	212	0	5	22
8.	0.26	2:33	10:00	6:19	139	157	181	212	12	5	31
9.	0.26	1:37	6:15	5:38	150	159	209	220	5	0	22
10.	0.26	2:31	9:35	6:37	143	159	182	208	7	12	33
11.	0.26	1:39	6:21	5:49	148	156	200	224	9	5	23
12.	0.26	2:48	10:38	6:00	139	158	175	224	6	7	32
13.	0.26	1:39	6:17	5:40	146	158	210	224	16	14	22
14.	0.25	2:40	10:30	5:54	140	159	178	222	7	10	30
15.	0.26	1:39	6:19	6:14	149	157	207	216	6	7	22
16.	0.25	2:32	10:05	6:23	140	158	181	212	7	12	30
17.	0.26	1:40	6:30	6:09	150	158	206	210	12	10	23
18.	0.26	2:37	10:10	6:32	139	158	178	182	8	5	29
19.	0.26	1:38	6:19	6:03	150	159	207	216	10	5	22
20.	0.25	2:41	10:40	6:24	138	160	179	212	8	0	29
21.	0.26	1:40	6:27	6:13	149	160	207	216	0	0	22
22.	0.25	2:39	10:28	6:42	140	161	176	214	6	0	30
23.	0.26	1:37	6:15	5:32	148	158	209	226	18	0	21
24.	0.25	2:41	10:41	5:38	141	161	171	184	0	6	31
25.	0.26	1:37	6:16	5:55	150	159	208	232	5	6	22
26.	0.57	5:41	9:54	5:59	138	161	180	232	6	0	56
Totals:	8.01	1:08:22	8:32	5:13	138	161	190	232	144	105	812

Wednesday.  4 Miles Tempo. Total 8 Miles.

Thursday. 6 Miles Tempo again. Total 10 Miles.

Friday. 12 Miles LSD

Saturday. 6 Miles Easy.

Total would be around 44 Miles.

Workout for May 13th to May 19th. Total 51 Miles

Monday 7 Miles Easy

Tuesday. 9 Miles Easy

Thursday. 2X2 Miles

Friday 7 Miles Easy

Saturday. 8 Miles Easy

Sunday. 14 Miles

Photos for Vancouver Marathon

Vancouver Marathon on May 5, 2019 -- 26.2 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	7:37	7:37	7:09	155	164	185	196	85	17	110
2.	1.00	7:34	7:34	6:59	162	166	186	194	42	73	114
3.	1.00	7:41	7:41	7:18	163	167	185	192	21	53	116
4.	1.00	7:24	7:24	6:43	162	166	186	194	0	127	111
5.	1.00	7:31	7:31	7:03	163	167	186	192	12	98	113
6.	1.00	8:47	8:47	7:44	165	167	183	188	163	0	133
7.	1.00	8:00	8:00	7:22	166	168	186	192	82	20	123
8.	1.00	7:48	7:48	6:54	164	167	186	192	56	22	118
9.	1.00	7:45	7:45	6:53	164	167	186	192	16	33	115
10.	1.00	7:50	7:50	7:17	162	165	187	194	10	29	114
11.	1.00	8:02	8:02	7:17	163	165	187	194	47	39	117
12.	1.00	7:48	7:48	7:08	165	168	186	192	11	56	115
13.	1.00	7:45	7:45	7:13	160	167	186	192	0	195	107
14.	1.00	8:06	8:06	7:50	163	166	186	190	0	0	118
15.	1.00	8:47	8:47	5:57	164	169	184	192	62	5	128
16.	1.00	8:27	8:27	7:37	164	170	183	188	33	56	122
17.	1.00	9:32	9:32	7:42	161	165	183	190	29	22	128
18.	1.00	9:10	9:10	8:04	162	168	178	190	33	52	128
19.	1.00	8:58	8:58	7:59	166	170	183	192	77	39	133
20.	1.00	8:54	8:54	7:28	163	168	183	188	5	72	123
21.	1.00	9:57	9:57	7:59	159	164	182	194	22	16	121
22.	1.00	9:24	9:24	8:34	160	167	183	196	24	18	116
23.	1.00	9:04	9:04	8:30	162	165	184	188	18	10	121
24.	1.00	9:08	9:08	8:39	162	165	183	192	0	0	124
25.	1.00	9:25	9:25	8:57	162	167	180	186	10	7	127
26.	1.00	9:00	9:00	8:01	164	172	182	188	37	22	125
27.	0.55	4:19	7:54	5:26	174	183	191	208	33	0	69
Totals:	26.55	3:43:57	8:26	5:31	163	183	184	208	902	1,050	3,189