Monday. Rest
Tuesday. 4X1.5 Miles. Total 11 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. | 1.50 | 13:35 | 9:03 | 4:21 | 129 | 135 | 178 | 190 | 426 | 435 | 175 |
2. | 1.50 | 11:09 | 7:26 | 6:44 | 150 | 155 | 190 | 202 | 183 | 173 | 167 |
3. | 0.50 | 4:59 | 9:59 | 7:28 | 136 | 151 | 174 | 194 | 53 | 54 | 63 |
4. | 1.50 | 11:04 | 7:23 | 6:08 | 154 | 158 | 188 | 204 | 201 | 169 | 170 |
5. | 0.50 | 5:07 | 10:15 | 7:17 | 138 | 158 | 172 | 186 | 94 | 81 | 63 |
6. | 1.50 | 11:00 | 7:20 | 6:04 | 155 | 159 | 192 | 202 | 192 | 196 | 169 |
7. | 0.50 | 5:19 | 10:39 | 6:56 | 137 | 160 | 168 | 188 | 38 | 64 | 52 |
8. | 1.50 | 11:08 | 7:25 | 5:43 | 155 | 159 | 192 | 204 | 145 | 150 | 170 |
9. | 0.50 | 5:46 | 11:32 | 6:41 | 134 | 158 | 146 | 204 | 46 | 57 | 46 |
10. | 1.50 | 14:22 | 9:35 | 6:59 | 136 | 143 | 178 | 194 | 214 | 203 | 114 |
Totals: | 11.00 | 1:33:34 | 8:30 | 4:21 | 143 | 160 | 180 | 204 | 1,578 | 1,562 | 1,189 |
Friday. 5 Miles Easy
Saturday. 13 Miles Easy
Sunday. 13 Miles Long Run
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