Thursday, July 7, 2016

Workout for July 11th to July 17th -- Total 50 Miles

Monday. Easy 5 Miles.
Tuesday. 4X1.5 Miles. Total 10.5 Miles
LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5014:329:418:30176192211190199
2.1.5011:267:376:10190206289222203
3.0.504:569:526:291801987315265
4.1.5011:177:316:46192204217206202
5.0.505:2610:537:18168202428763
6.1.5011:077:246:20192206185173199
7.0.505:3311:066:09166200563862
8.1.5011:117:277:00190202169175198
9.0.506:0012:017:02164196527665
10.1.0110:059:598:44176184186152135
Totals:10.511:31:378:436:091812061,4671,4571,391
Wednesday. Rest
Thursday. 9 Miles Tempo. Total 11 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:478:475:57130143174196154123112
2.1.007:397:396:14150153188202102117113
3.1.007:427:427:1215215619220214492115
4.1.007:417:417:03154159188202150209117
5.1.007:377:377:19156162188202117146117
6.1.007:407:407:11158163188208160192120
7.1.007:457:457:17157167188208194200119
8.1.007:347:347:0016016619220281109120
9.1.007:467:467:11159167190204119116122
10.1.007:427:426:44162168188206131111124
11.1.0010:0210:025:47148165174208157149131
12.0.000:015:238:37152152124124000
Totals:11.001:28:007:595:471521681852081,4931,5491,310
Friday. Rest
Saturday. 13 Miles
Sunday. 10 Miles

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