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

Wednesday. 6 Miles Easy
Thursday. 10 Miles Tempo. Total 12 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	8:30	8:30	6:58	135	143	178	194	131	166	111
2.	1.00	7:50	7:50	7:10	144	151	182	208	147	138	107
3.	1.00	7:46	7:46	7:24	151	153	188	200	110	114	113
4.	1.00	7:47	7:47	7:24	152	156	188	206	150	131	114
5.	1.00	7:43	7:43	7:31	152	155	186	202	151	156	113
6.	1.00	7:41	7:41	5:57	151	157	188	208	128	138	109
7.	1.00	7:48	7:48	7:33	153	159	188	200	124	94	114
8.	1.00	7:45	7:45	6:42	153	158	192	204	117	129	114
9.	1.00	7:51	7:51	7:33	153	158	186	202	148	138	115
10.	1.00	7:49	7:49	7:26	155	159	186	202	112	117	115
11.	1.00	7:43	7:43	7:11	155	161	184	202	103	83	113
12.	1.00	10:23	10:23	7:08	139	160	174	190	100	91	77
13.	0.01	0:03	9:20	10:00	138	139	156	156	0	0	0
Totals:	12.01	1:36:45	8:03	5:57	149	161	184	208	1,506	1,480	1,315

Sunday. 15 Miles Long Run

 

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	8:44	8:44	7:18	133	142	176	184	140	142	115
2.	1.00	8:46	8:46	7:48	139	145	178	186	115	121	121
3.	1.00	8:32	8:32	7:57	146	152	180	188	119	110	123
4.	1.00	8:30	8:30	7:44	148	153	178	196	142	148	124
5.	1.00	7:50	7:50	6:34	152	158	184	198	104	88	117
6.	1.00	7:59	7:59	7:13	154	160	184	194	136	138	121
7.	1.00	7:31	7:31	6:35	154	162	188	200	124	94	110
8.	1.00	7:46	7:46	7:22	158	161	188	200	121	123	122
9.	1.00	7:55	7:55	7:26	158	161	188	200	108	132	125
10.	1.00	7:56	7:56	7:31	156	161	188	202	77	106	122
11.	1.00	7:50	7:50	7:18	159	163	188	200	120	130	123
12.	1.00	7:46	7:46	6:47	161	165	188	198	145	131	125
13.	1.00	8:19	8:19	6:59	159	165	186	200	85	102	131
14.	1.00	8:14	8:14	7:03	157	165	184	202	121	106	121
15.	1.00	7:39	7:39	7:02	167	171	192	202	179	200	131
16.	0.01	0:03	7:00	7:22	171	171	194	194	0	0	0
Totals:	15.01	2:01:28	8:05	6:34	153	171	184	202	1,818	1,850	1,831