Saturday, August 6, 2016

Workout for August 8th to August 14th -- Total 54 Miles

Back to Normal Training.

Monday. Rest
Tuesday. 4X1.5 Miles. Total 11 Miles

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.5013:359:034:21129135178190426435175
2.1.5011:097:266:44150155190202183173167
3.0.504:599:597:28136151174194535463
4.1.5011:047:236:08154158188204201169170
5.0.505:0710:157:17138158172186948163
6.1.5011:007:206:04155159192202192196169
7.0.505:1910:396:56137160168188386452
8.1.5011:087:255:43155159192204145150170
9.0.505:4611:326:41134158146204465746
10.1.5014:229:356:59136143178194214203114
Totals:11.001:33:348:304:211431601802041,5781,5621,189
Thursday. 10 Miles Tempo. Total 12 Miles.
Friday. 5 Miles Easy
Saturday. 13 Miles Easy
Sunday. 13 Miles Long Run

Workout for August 1st to August 7th -- Total 33 Miles

Wednesday. 6 Miles Easy
Thursday. 10 Miles Tempo. Total 12 Miles.

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:308:306:58135143178194131166111
2.1.007:507:507:10144151182208147138107
3.1.007:467:467:24151153188200110114113
4.1.007:477:477:24152156188206150131114
5.1.007:437:437:31152155186202151156113
6.1.007:417:415:57151157188208128138109
7.1.007:487:487:3315315918820012494114
8.1.007:457:456:42153158192204117129114
9.1.007:517:517:33153158186202148138115
10.1.007:497:497:26155159186202112117115
11.1.007:437:437:1115516118420210383113
12.1.0010:2310:237:081391601741901009177
13.0.010:039:2010:00138139156156000
Totals:12.011:36:458:035:571491611842081,5061,4801,315
Sunday. 15 Miles Long Run
 

WORKOUT LAPS/SPLITS

LapDist (mi)TimeAvg (min/mi)Max (min/mi)Avg HRMax HRAvg SPMMax SPMGain (ft)Loss (ft)kCal
1.1.008:448:447:18133142176184140142115
2.1.008:468:467:48139145178186115121121
3.1.008:328:327:57146152180188119110123
4.1.008:308:307:44148153178196142148124
5.1.007:507:506:3415215818419810488117
6.1.007:597:597:13154160184194136138121
7.1.007:317:316:3515416218820012494110
8.1.007:467:467:22158161188200121123122
9.1.007:557:557:26158161188200108132125
10.1.007:567:567:3115616118820277106122
11.1.007:507:507:18159163188200120130123
12.1.007:467:466:47161165188198145131125
13.1.008:198:196:5915916518620085102131
14.1.008:148:147:03157165184202121106121
15.1.007:397:397:02167171192202179200131
16.0.010:037:007:22171171194194000
Totals:15.012:01:288:056:341531711842021,8181,8501,831