Sunday, January 24, 2016

Workout for the week Jan 25 to Jan 31 -- Total 43 Miles

Monday. Biking for 20 Miles.
Tuesday. 6 Miles Tempo Total 9 Miles. This is a workout with GVH.
Split
Time
Distance
Avg Pace
Summary1:11:40.59.017:57
19:34.51.009:35
26:45.30.739:12
37:12.91.007:13
47:23.51.007:23
57:19.61.007:20
67:23.51.007:23
77:28.21.007:28
87:29.61.007:30
98:40.11.008:40
102:23.40.288:38
Wednesday. Rest
Thursday. Speed out plus 6 Mile Tempo. Total 17 Miles
Split
Time
Distance
Avg Pace
Summary1:22:24.210.018:14
19:16.51.009:16
29:19.41.009:19
37:28.01.007:28
47:25.91.007:26
57:32.21.007:32
67:18.61.007:19
77:28.31.007:28
87:19.91.007:20
99:52.81.009:53
109:20.41.009:20
11:02.20.017:08
Friday. Rest
Saturday. 16 Miles
Split
Time
Distance
Avg Pace
Summary2:09:51.316.018:07
18:06.51.008:07
28:06.61.008:07
38:11.01.008:11
48:01.31.008:01
58:17.31.008:17
68:06.61.008:07
78:01.91.008:02
87:59.11.007:59
98:05.71.008:06
107:59.01.007:59
118:03.31.008:03
128:03.41.008:03
138:28.51.008:28
148:13.21.008:13
158:04.71.008:05
167:59.41.007:59
17:03.80.017:06
Sunday. Rest



Tuesday, January 19, 2016

Workout for the week Jan 18 to Jan 24 -- Total 51 Miles

Monday. 7 Miles Easy
Tuesday. 6X800m. Total 6 Miles.
Split
Time
Distance
Avg Pace
Summary51:51.56.258:18
19:04.61.009:05
23:34.00.507:08
32:21.60.259:26
43:37.40.507:15
52:18.20.259:13
63:35.60.507:11
72:10.60.258:42
83:37.60.507:15
92:30.70.2510:03
103:35.90.507:12
112:21.40.259:26
123:35.40.507:11
139:28.51.009:28
Wednesday. Rest
Thursday. Total 16 Miles. Speed Workout. Plus 2X2m
Split
Time
Distance
Avg Pace
Summary1:14:25.49.008:16
116:55.82.008:28
215:05.02.007:32
38:52.51.008:53
415:05.42.007:33
518:26.72.009:13
Friday. Rest
Saturday. 16 Miles
Split
Time
Distance
Avg Pace
Summary2:10:54.216.198:05
18:42.51.008:43
27:49.21.007:49
37:55.71.007:56
47:35.71.007:36
57:14.31.007:14
67:28.31.007:28
77:42.21.007:42
87:33.61.007:34
97:42.21.007:42
107:23.31.007:23
118:40.01.008:40
128:40.81.008:41
138:37.01.008:37
149:07.11.009:07
158:34.91.008:35
168:20.11.008:20
171:47.20.199:36
Sunday. 6 Miles.