Sunday, October 25, 2015

Workout for the week Oct 26th to Nov 1st -- Total 72 miles.

Not sure whether I will take a rest on Monday or Friday.
Monday. 7 Miles Easy
Tuesday. 3X2M. Total 10 miles.
Split
Time
Distance
Avg Pace
Summary1:19:56.510.008:00
112:05.41.508:04
215:19.32.007:40
34:54.30.509:48
414:56.52.007:28
54:22.20.508:44
615:08.02.007:34
713:10.81.508:47

Thursday. Total 19 Miles
Smiles Speed Workout.
Split
Time
Distance
Avg Pace
Summary1:00:49.77.727:53
18:33.51.008:34
28:31.51.008:32
38:01.81.008:02
47:59.51.008:00
57:51.61.007:52
67:16.71.007:17
77:17.11.007:17
85:18.00.727:22

9 Miles Tempo.
Split
Time
Distance
Avg Pace
Summary1:25:21.511.017:45
17:47.61.007:48
27:31.81.007:32
37:42.71.007:43
47:46.51.007:46
57:47.71.007:48
67:30.81.007:31
77:36.71.007:37
87:47.21.007:47
97:54.21.007:54
107:50.81.007:51
118:02.61.008:03
12:02.80.016:01
Friday. Rest

Saturday. 10 Miles
Split
Time
Distance
Avg Pace
Summary1:54:18.814.128:06
110:36.21.0010:36
28:20.61.008:21
38:04.91.008:05
47:48.51.007:49
57:51.31.007:51
68:08.41.008:08
78:01.51.008:02
87:52.31.007:52
98:00.51.008:01
107:51.11.007:51
117:42.81.007:43
128:03.51.008:03
137:46.01.007:46
147:22.01.007:22
15:49.20.126:50

Sunday. 22 Miles LSD.

Tuesday, October 20, 2015

Workout for the week Oct 19th to Oct 25th -- Total 61 miles.

Monday. Rest
Tuesday. 4X1.5mile w/ 0.25m joggig in-between.
Split
Time
Distance
Avg Pace
Summary1:20:54.310.008:05
112:41.01.508:27
211:17.11.507:31
32:17.70.259:11
411:28.01.507:39
52:26.60.259:46
611:21.31.507:34
72:16.30.259:05
811:10.71.507:27
92:30.10.2510:01
1013:25.41.508:57
Wednesday. Rest
Thursday. Speed Workout plus Tempo
Split
Time
Distance
Avg Pace
Summary1:01:39.57.568:09
19:00.71.009:01
28:11.60.948:43
37:09.71.007:10
48:43.41.008:43
58:42.71.008:43
63:54.20.468:27
77:18.31.007:18
87:25.31.007:25
91:13.50.167:36
Split
Time
Distance
Avg Pace
Summary1:24:00.911.007:38
17:40.81.007:41
27:32.21.007:32
37:31.11.007:31
47:35.11.007:35
57:35.61.007:36
67:34.61.007:35
77:35.91.007:36
87:37.21.007:37
97:45.41.007:45
107:43.91.007:44
117:47.31.007:47
12:01.90.009:17
Friday. 6 Miles Easy
Saturday 17 Miles. Maybe I need to run a little bit slowly next Saturday, so I will not feel tired at the end.

Split
Time
Distance
Avg Pace
Summary2:13:50.617.017:52
18:50.71.008:51
27:33.91.007:34
37:33.31.007:33
47:32.31.007:32
58:02.91.008:03
67:33.31.007:33
77:37.31.007:37
87:43.51.007:44
97:40.31.007:40
107:44.61.007:45
117:42.41.007:42
127:44.51.007:44
137:54.01.007:54
147:58.41.007:58
157:54.21.007:54
168:12.91.008:13
178:29.71.008:30
18:02.30.016:02
Sunday. 10 Miles Easy.